12.20 late session
Cable rear delt 20 x3
Cable pushdowns rope 60-20, 70-10, bar 85-10, 100-10, 115-10
JM press bar 10, 65-10, 85-10 testing movement…
DB press 30-12, 35-12, 40-10, 45-10
Lying db lateral raises 15-8 x2
Cable lateral raises 10 x2
Db rear delt rows 15-15, 20-15
Ezbb curls 55-10, 65-10
12.23
Leg curls 15, 12
Mobility
SSB squats bar 5 x2, 160-5, 210-5, 260-5, 280-3, 160-10
Hack squat sled 5, 150-5, 240-8, 330-8
Leg extensions 12 x2
12.26
Raises, band
Rev grip bench bar 8, 135-8, 155-8, 175-8, 195-8, 215-5, 155-12
Plate press 90-12, 180-10, 230-10
DB press 25-12, 30-12, 35-10, 40-10, 45-8 x2
Db lateral raises 15-10 > 12, 20-10 > 8
WG cable rows 100-10, 120-10, 140-10, 160-9
1.15
Happy new year. Two weeks traveling length of Vietnam with family, been exhausted since back. But back at it now.
Lat pulldown mag grip, 130-10, 145-10, 160-10
Light raises, band
DB incline press 50-12, 55-12, 60-12. Right front delt still a bit off at certain angle.
Rev grip bench bar 10, 135-8, 155-8, 175-7, 195-4, 135-12
Chest supported t rows +25‐10, 50-10, 75-10
1.19
Light raises, band
Rev pec deck 10 x2
DB press 25-12, 35-12, 45-12
BTN press bar 8, 65-8, 85-8, 105-5
WG cable rows 120-10, 140-10, 160-10
Cable lateral raises.10 x2, DB 10
1.21
Cold as a beeyotch in KC. Missing the 70s of vietnam now…
BB rows 135-8 x3
Lu raises, 10s, 10 x3
Chins 5 x3
Ezbb curls 55-8, 65-8 x2
DB curls 25-8 x2
Cable curls 50-12, 60-10, 70-10
1.23
Some mobility
SSB squats bar 8 x2, 160-8, 210-5 x2
Hack squat sled 8, 150-8, 240-8, 290-8
Leg raises 10 x2
How bout them Chiefs!!!
1.27
Lat pulldown, mag grip 120-10, 140-10, 160-10
Raises, band
Incline DB press 50-12, 60-12, 70-10
Rev grip bench bar 10, 135-8, 155-8, 175-8, 195-8, 155-10
Pullups 5 x3
1.30
Rev pec deck 10 x2
Raises, band
DB press 25-10, 35-10, 45-10, 50-8
BTN press bar 8, 65-8, 85-8, 105-8, 65-12
DB lateral raises 15-10 +10, 20-10, 25-10 +10 partials
WG cable row 100-10, 120-10, 140-10, 160-8
2.1
Cable pushdowns, bar 60-12, 85-12, 100-10
JM press bar 8, 65-8, 85-8, 105-8, 125-6, 85-12
Freemotion lateral raises 10 x3, DB 10 +5
DB curls 30-8, 35-8
BB curls 65-10 x2
Machine preacher curls 3 sets
2.2
Leg curls 12, 10
Mobility
SSB squats bar 8, 160-5 x2, 210-5, belt 260-3 x3
Hack squat sled 5, 150-5, 240-5, 330-8
Leg extensions 12, 10
2.6
Lat pulldown, mag grip 120-10, 140-10, 160-10
Raises, band
Incline DB press 50-12, 60-12, 70-11
Rev grip bench bar 10, 135-8, 155-8, 175-8, 195-5
Chest supported T rows 90-10, 100-10, 110-10
Machine dips 240-10, 255-10, 270-10
2.8
Rev pec deck 10 x2
Raises, band
DB press 30-12, 40-12, 50-10
BTN press bar 8, 65-8, 85-8, 105-8, 65-12
Freemotion lateral raises 10 x2
Lu raises 10s-10
WG cable rows 120-10, 140-10, 160-10
2.10
Bum day from chiefs beat down…
Cable pushdowns bar, 70-10, 85-10, 100-10, 115-10
JM press bar 8, 65-8, 85-8, 105-8, 115-8 x2
DB skulls 20-12, 25-7 x2
DB lateral raises 20-12, 25-12, 30-12
Ezbb curls 65-10, 75-8 x2
Machine preacher curls 75-7, 65-8 arms dead…
2.13
Leg curls 12, 10
Mobility
SSB squats bar 5 x2, 160-5, 210-5, belt 260-3 x2, 5 x1
Hack squat sled 5, 150-5, 240-5, 330-10
Leg extensions 10 x2, 9