MIGHTY
2 Likes
Saturday - April 1, 2023
SSB Front squats-
65x10
155x8
245x8
305x8 pr
245x8
Paused Floor press-
45x25
135x8
225x8
245x10
245x8
Leg ext-
80x15
100x15
110x15
120x15
130x15
Lying Leg curls-
70x15
80x15
70x15
75x15
70x15
I dont know why this is the hardest leg curl machine iāve ever done lolā¦
V Bar pushdowns-
100x20
120x18
140x20
Cable upright rows-
100x20
120x20
120x20
4 Likes
well done. congrats
Thanks trying to make a point to push the next few weeks before I spend some time leaning out a little bit.
1 Like
Tuesday - April 4, 2023
Paused bench-
45x20
135x8
185x5
225x3
275x1
315x1 @8 ish
https://www.instagram.com/p/CqpDztOs0oY/
Paused slingshot
335x4 PR
335x4
335x3
Close grip bench- ring on smooth
275x4
245x7
Smith JM-
45x15
95x12
135x6
155x6
175x6
205x6
145x14
Hammer curls -
30sx5
40sx5
50sx5
60sx8
40sx11
30sx7
Reverse Fly machine
70x20
90x20
105x20
110x15
Single arm lateral raise-
25x15
30x15
35x20
3 Likes
moved fast. nice work.
congrats
Thursday - April 6, 2023
Speed bench - paused against red minis
45x8
45x5
135 5x5
Paused illegal wide grip bench-
225 4x10
Reverse fly machine
80x15
100 3x15
Fly machine-
100x15
Seated Cable row-
2x12
Rolling tricep ext
30sx15
40sx15
50sx10
Rope pushdowns-
3x10-15
Facepulls -
100x15
130x15
3 Likes
Friday - April 7, 2023
Didnt get started until almost 11pm but had a group to lift with so helped a lot.
Warmups
Adductors -
1x20
Squat-
45 3x10
135x5
225x5
275x3
315x2
375x1
425x4 PR
https://www.instagram.com/p/CqyBhnNAdOP/
Paused squats -
275x3
275x4
4 inch deficit DL - beltless
135x5
225x5
315x5
335x5
BB Rows-
135x10
225x10
275x13 PR
275x10
Back tonight for SSB front squats and legs/abs
4 Likes
congrats. they were moving so fast looked like you had 5 if you wanted it.
2 Likes
Appreciate that. I wanted 5. My belt was too tight and having a hard time keeping any air but happy either way lol
1 Like
Saturday- April 8, 2023
Was supposed to front squat with safety bar but legs/it band didnt want anything to do with squats again so just did a bunch of blood flow stuff basically.
SSB Front squats-
65x10
155x5
Achy and felt heavy so did light machine stuff.
Paused leg press - pin loaded
100x20
140x20
200x20
Leg ext -
90x20
100x20
Lying leg curls-
75x20
85x15
70x20
Paused floor press-
45x20
135x8
225x8
250x8
250x8
250x8
Single arm pushdowns-
25x15
35x15
45x15
50x15
Cable upright rows-
100 2x20
110 2x20
Ab machine-
100x10
120x10
140x10
5 Likes
Tuesday - April 11, 2023
Reverse fly machine-
70x20
80x20
90x20
100x20
70x20
Paused bench-
45x30
135x8
185x5
185x3
275x1
320x1 most iāve done to chest since tweaking my shoulder near end of last year
340xmiss - tried for a 5 lb pr because even though I didnt really feel it, 320 moved well enough lol. Stalled about halfway up
Slingshot bench - paused
335x3
340x2
Close grip bench - middle on smooth
230x10
230x10
230x10
230x10
Single arm pushdown - rope
25x15
35x15
45x15
50x16
Single arm lateral - facing away
25x15
25x19
Seated BNP- smith
45x25
95x15
115x13
115x10
Cable upright row-
100x15
120x15
140x20
Reverse ez bar cable curls-
50x12
60x15
70x15
80x15
4 Likes
Friday - April 14, 2023
Precor adductor machine-
70x12
100x12
140x10
DL-
135 3x3
225 2x3
315x2
405x2
475x2 hook
535x2 straps
Paused Squat-
45x10
45x5
135x5
225x3
275x3
275x3
275x3
Trap Bar rows-
225x10
315x5
Single arm DB rows-
120x15
120x15
Going to attempt SSB fronts / floor press and accessories tonight.
4 Likes
Saturday- April 15, 2023
Paused floor press-
45x20
135x8
185x8
225x5
275x6
275x6
Closegrip bench- middle on smooth
255x8
245x8
245x8
245x8
Single arm DB rows-
100x10/10
125x12/12
125x12/12
Pullup - wide overhand
bw 5x10
Overhead single arm rope ext - pause at bottom
20x12
30x12
40x13
40x15
Cable Upright rows-
110x15
130x15
150x12
100x20
Decided id stick to the upper on Saturdays and just come in for the fronts and leg stuff Sunday.
5 Likes
Sunday- April 16, 2023
GHR-
bwx8
bwx8
bw+10x8
SSB Front Squats-
65x10
155x8
245x8
315x8 PR
345x5 PR could have done more but already a PR so left it for next time
Seated Calf- slow negative and pause in stretch
90x15
90x15
90x15
90x15
Leg ext-
80x15
100x15
120x15
140x15
140x15
Lying leg curls - hard machine
75x15
85x15
100x10
80x17
Ab machine-
100x20
120x20
140x15
5 Likes
I love it when this happens!
Congrats on both PRs.
Thanks and yea I do too lol.
1 Like
Tuesday - April 18, 2023
Revers fly machine-
60x25
Chest press machine-
60x20
Paused bench-
45x25
135x8
185x5
225x3
275x1
Paused slingshot
315x1
335x4
340x3
340x3
Close grip bench - middle on smooth
235x9
235x10
235x10
235x9
Seated cable row - neutral grip
150x12
170x12
170x12
Single arm pushdown - fat grip
25x20
45x15
60x12
Single arm cable curl-
30x12
40x10
60x14
Seated BNP - smith
45x25
95x20
115x16
3 Likes
Thursday- April 20, 2023
Out of town on no sleep and tried to do my heavy squat a day early which was a mistake. Was supposed to take 445-460 for a single but left it at last warmup. Will go back Saturday night to redo workout.
Belt squat -
2x10 for warmup
Squat-
45x10
135x5
225x4
275x3
315x2 felt heavy lol
365x1
415x1 harder than I wanted it to be ā¦ got mad and went to do back
Hammer strength high row-
180x10
270x10
300x10
320x10
300x10
270x12
Facepulls-
1x30
1x20
4 Likes
Saturday- April 22
GHR-
bwx8
bw+10x8
bw+25x8
Squat-
45x10
135x5
225x2
225x1
315x1
315x1
365x1
415x1
Ab machine-
100x15
130x10
150x12
Lying Leg curls- hard machine
80x15
100x12
Floor press-
45x20
135x8
225x8
250x10
250x10
Rope Pushdowns-
1x20
Tried to redo squat workout but IT band wasnāt having it. Warmups were slow and achy and couldnāt really do quad stuff. Will stop being stubborn and rest until DL day lol.
5 Likes