Wednesday 6/5/19 Bench(WK 2)
Warm-up
Shoulder Rotations(Int & Ext)
Pec-Dec Flyes
Pulldowns
Bench Press
45x12, 2 sets
95x8
135x5
185x3
230x5, 4 sets
Added Slingshot(POR Grip)
275x3
295x3
Incline DB Press
50x10
60x10
70x10
Incline DB Flyes
25x12
30x12
35x12
BTN Pulldowns
110x12
130x12
150x7, shoulder still hurting
Reverse Pec-Dec Flyes
50x12
60x12
70x12
Seated DB Side Raises
10x3x20
Triceps Pushdowns
100x20
120x20
Hammer Curls
30x15
35x15
That was it. Bench is feeling strong. Might stop doing back work on my bench days for awhile, as it’s causing some kind of pain in my left shoulder blade area
Thursday 6/6/19 Deadlifts(WK 2)
Warm-up
Leg Extensions
Seated Leg Curls
Adductor/Abductor(in & out)
Pulldowns
Squats
45x5, 2 sets
135x1
185x1
225x1
275x1
315x1
365x1 belt
315x1
275x1
225x1
185x1
135x1
Deadlifts- hook grip
225x3
275x3
315x1
370x1, 6 sets(3 sets sumo, 3 sets conv) 30sec rests in between
Stiff-Legged Deadlifts
245x2x6
1-Legged DB Squats/Seated Leg Curls
20x2x10/110x2x20
Calves
Abs
Monday 6/10/19 Bench(WK 3)
Warm-up
Rotator Cuffs
Pec-Dec Flyes
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
235x5, 3 sets
High-Rep DB Decline Press
60x20
70x20
3-Way Shoulder Raises(Front/Side/Rear)
15x3x12
JM Triceps Press/Ez-Bar Preacher Curls
65x15/35x15
85x12/45x15
95x8/55x8
One-Arm cable Kickbacks/One-Arm Hammer Curls
20x15/25x15
30x15/30x15
40x15/35x15
Neck Harness(Front & Back)
30x20
40x20
Tuesday 6/11/19 Squats(WK 3)
Warm-up
Leg Extensions
Standing Leg Curls
Squats
45x5, 3 sets 135x3
185x3
225x3
275x2
315x1
350x2, 3 sets(knee wraps(loose), Belt)
245x5 paused
265x4 paused
1-Legged Leg Press(counted as a 45lbs bar)
135x15
185x15
225x15
Bulgarian Squats
15x2x10
BTN Pulldowns
100x12
130x12
160x8
One-Arm Seated Cable Rows
40x12
50x12
60x12
DB Scapular Shrugs(on incline)
40x3x12
1-Legged Standing Leg Curls
35x20
50x20
65x20
Calves
Abs
Thursday 6/13/19 Bench(WK 3)
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
250x5, 3 sets
Added Slingshot
295x3
315x2
Incline Barbell Press
135x10
145x10
155x10
Cable Chest Flyes
30x20
40x20
50x20
Friday 6/14/19 Squats/Deadlifts(WK 3)
Warm-up
Leg Extensions
Lying Leg Curls
Adductor/Abductor(in & out)
Squats
45x5, 3 sets
135x1
185x1
225x1
275x1
315x1
365x1 added belt
405x1 knee wraps
365x3 belt, knee wraps
315x5 belt
225x10 belt
135x20
Block Pulls(low shin level) hook grip
135x3
225x3
275x2
315x1
390x6 belt
Dimmel Deadlifts
135x10
155x10
1-Legged Standing Leg Curls
40x20
50x20
60x20
Calves
Abs
Sunday 6/16/19 Bench(WK 4)
Warm-up
Rotator Cuffs
Pec-Dec Flyes
Rope Pushdowns
Hammer Curls
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x1
250x3, 3 sets(last rep paused)
High-Rep Incline DB Press
50x20
60x20
One-Arm Pec-Dec Flyes
40x2x15
Side-Front Combo Shoulder Raise
15x2x10
Reverse Pec-Dec Rear Delt Flyes
40x15
50x15
60x15
Triceps Pushdowns/Ez-Bar Preacher Curls
110x20/55x12
130x20/55x8
150x20/55x8
One-Arm Overhead DB Extensions/One-Arm Hammer Curls
25x15/20x15
30x15/25x15
35x15/30x15
Monday 6/17/19 Squats(WK 4)
Warm-up
Leg Extensions
Seated Leg Curls
Squats
45x5, 3 sets
135x3
185x3
225x3
275x3
315x2
370x2, 3 sets
1-Legged Leg Press
2PLx3x15
Pulldowns
100x12
120x12
140x12
160x12
DB Scapular Shrugs(on incline)
30x4x12
Seated Leg Curls
120x20
140x20
160x20
Calves
Abs
Monday 6/24/19 Bench (WK 5)
Warm-up
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
265x1, 2 sets(paused)
High-Rep Flat DB Press
60x20
70x20
Wide-Grip Pulldowns
120x12
140x12
160x12
180x10
2-Way Combo Side/Front Raises
10x12
15x12
20x12
Face Pulls
60x15
70x15
80x15
Seated Overhead Ez-Bar Extensions
55x15
75x15
95x15
Ez-Bar Curls
55x15
75x15, 2 sets
One-Arm Triceps Pushdowns
50x15
60x15
70x15
One-Arm DB Preacher Curls
20x12
25x12
30x12
Neck Harness(on cables)
40x20
50x20
Front & back
Tuesday 6/25/19 Squats/Deadlifts(WK 5)
Warm-up
Leg Extensions
Seated Leg Curls
Adductor/Abductor(in & out)
Pulldowns
Squats
45x5, 3 sets
135x3
185x3
225x3
275x2
315x1
365x1 belt
390x2 knee wraps
405x1
420x1
365x4, was gonna do 5 reps but lost my balance at the top on the 4th rep
Deadlifts- hook grip
225x2
275x2
315x3
365x3 belt
405x3
440x1, 2 sets
Seated Leg Curls
120x20
140x20
160x20
That was it. Had to get done early so I could pick my son up from bible school. For squats I was only scheduled for 390 for 2 sets of 1 rep, but I was feeling good and decided to hit more reps and sets. Deadlifts felt good also
Thursday 6/27/19 Bench(WK 5)
Warm-up
Rotator Cuffs
Shoulder Rotations(Int & Ext)
Pec-Dec Flyes
Pulldowns
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
265x1
280x1, 2 sets(paused)
295x5 Slingshot
Incline Barbell Press
135x10
145x10
155x8
One-Arm Pec-Dec Flyes
40x20
50x20
One-Arm Machine Rows
70x15
80x15
90x15
100x15
Reverse Pec-Dec Rear Delt Flyes/ Machine Side Raises
50x15/45x20
60x15/55x20
Triceps Pushdowns/Hammer Curls
80x20/15x15
90x12/20x15
100x20/25x15
Bench felt good for coming in straight after work. Didn’t have a spotter, so I didn’t go any heavier with the slingshot
Friday 6/28/19 SQ/DL Accessory(WK 5)
Warm-up
Leg Extensions
Lying Leg Curls
Pulldowns
Squats
45x5, 3 sets
135x1
185x1
225x1
275x1
315x1
365x1 added belt
405x1 added knee wraps
365x5, this is a 5 rep PR!!
Romanian Deadlifts
135x10
155x10
175x10
Chest-Supported Rows(plate loaded)
25x12
35x12
45x12
DB Shrugs
60x12
65x12
70x12
1-Legged Lying Leg Curls
30x15
40x15
50x15
Calves
Abs
1 Like
Here are some recent photos
Monday 7/1/19 Bench(WK 6)
Close-Grip Bench Press(thumb from smooth)
45x13, 3 sets
95x8
135x5
185x3
225x2
245x1
265x1
280x1 paused
High-Rep Decline DB Press
70x20
80x12, only managed 12 reps with this because I smashed my balls getting into position
Neutral-Grip Pulldowns
115x10
130x10
145x10
160x10
Face Pulls(on dual cables)
40x15
50x15
60x15
DB V Raises
15x3x15
Triceps Dip Machine(plate loaded)/DB Curls
90x3x20/30x3x12
One-Arm Triceps Pushdowns/One-Arm Hammer Curls
40x15/20x15
50x15/25x15
60x15/30x15
Tuesday 9/2/19 Squats/Deadlifts(WK 6)
Squats
45x5, 3 sets
135x3
185x3
225x3
275x3
315x3
365x1 Belt
415x1 knee wraps
Deadlifts- hook grip
225x2
275x2
315x1
365x3 belt
405x3
470x1 held at top for about 3 seconds
405x3
315x3
225x3
45 Degree Hypers(done like a SLDL)
100x3x10
1-Legged Leg Press
1PLx15
2PLx15
3PLx15
Adductor/Abductor(in & out)
110x20
125x20
Calves
Abs
Monday 7/8/19 Bench(deload)
Rotator Cuffs
Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x3 long pauses
Hammer Machine Chest Press
40x20
50x20
60x20
V-Bar Pulldowns
105x12
120x12
135x12
Rear DB Raises
20x3x12
Side Machine Raises
40x20
50x20
60x20
Seated Overhead Ez-Bar Extensions
60x15
Seated DB Curls
22x3x15
One-Arm Triceps Pushdowns
50x3x20(3 different grips)
One-Arm Hammer Curls
25x15
30x15
35x15
4-Way Neck Machine
15x2x20(all 4 sides)
Treadmill: 20mins
Tuesday 7/9/19 Squats/Deadlifts(deload)
Warm-Up
Leg Extensions
Lying Leg Curls
Machine Pulldowns
Pause Squats
45x5, 2 sets
135x3
185x3
225x3
275x3
315x3
Deficit Stiff-Legged Deadlifts
225x3x6
1-Legged Leg Extensions
50x20
65x20
80x20
1-Legged Lying Leg Curls
35x20
50x15
65x8
Adductor/Abductor Machine
80x2x15(in & out)
Calves
Abs
Recumbent Bike: 20mins
Thursday 7/11/19 Bench(deload)
Just did a lot of bodybuilding upper body stuff. Left pec is bothering me
Friday 7/12/19 SQ/DL Accessory(deload)
Warm-up
Leg Extensions
Seated Leg Curls
Adductor/Abductor(in & out)
Pulldowns
Close-Stance Pause Squat
45x5, 2 sets
135x1
185x1
225x1
275x1
315x1
365x1 this is possibly a PR on pause squats
Everything was completely raw, no belt or anything
Romanian Deadlifts
135x10
185x10
Bent-Over DB Rows
40x12
45x12
50x12
Wide-Grip Pulldowns
100x12
120x12
140x12
DB Scapular Shrugs
30x3x12
1-Legged Standing Leg Curls
50x3x15
Calves
Abs
That’s it, going on vacation tomorrow. See y’all in a week
Monday 7/22/19 Bench
Warm-up
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Close-Grip Bench Press(w/Ez-Bar barbell)
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1
265x1
225x10
185x15
135x20
High-Rep Flat DB Press
50x20
60x10
Wide-Grip Pulldowns
110x12
130x12
150x12
Face Pulls(on dual cables)
40x15
50x15
60x15
DB V Raises
10x3x15
Triceps Pushdowns
45x15
55x15
65x15
One-Arm Reverse-Grip Pushdowns
10x20
25x20
Seated DB Curls
20x3x15
One-Arm Hammer Curls
25x15
30x15
4-Way Neck Machine
15x20(all 4 sides)
Treadmill: 12mins
