Tuesday 7/23/19 Squats/Deadlifts
Warm-up
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Pulldowns
Squats
45x5, 3 sets
135x3
185x3
225x3
275x5
295x5
315x5 belt
Deadlifts- hook grip
135x3
225x3
275x5
295x5
315x5
Seated Leg Curls
100x20
120x20
140x20
1-Legged Leg Extensions
50x20
65x20
80x20
Calves
Abs
Recumbent Bike: 12mins
Friday 7/26/19 SQ/DL Accessory
Warm-up
Leg Extensions
Lying Leg Curls
Adductor/Abductor(in & out)
Pulldowns
Medium-Stance Squats
45x5, 3 sets
135x1
185x1
225x1
275x1
315x1
365x1 belt
315x1
275x1
225x1
185x1
135x1
Stiff-Legged Deadlifts
245x6
265x6
Nautilus Pulldowns Machine
100x15
115x15
130x15
One-Arm DB Rows
60x12
70x12
80x12
Seated DB Shrugs
45x12
50x12
55x12
1-Legged Lying Leg Curls
20x15
30x15
40x12
Calves
Abs
Recumbent Bike: 12mins
Monday 7/29/19 Bench Accessory
Bench Press(POR Grip)
45x5, 2 sets
95x1
135x1
185x1
225x1
245x1
265x1
285x1
265x1
245x1
225x1
185x1
135x1
95x1
45x5
Flat DB Press
40x20
50x20
Reverse-Grip Pulldowns
90x15
110x15
130x15
Reverse Pec-Dec Rear Delt Flyes/DB V Raises
40x15/5x15
50x15/10x15
60x15/15x15
Lying DB Skullcrushers/Ez-Bar Curls
30x3x15/65x3x12
One-Arm Rope Pushdowns/ One-Arm DB Curls
50x2x15/25x2x15
Treadmill: 10mins
Gonna start training my bench like I have been with my squats. My Friday squats are usually done by feel, and is mainly just to do the movement and work on technique and keep the motor skills down. Gonna do the same for Bench and see how it goes
Tuesday 7/30/19 Squats
Warm-up
Leg Extensions
Lying Leg Curls
Pulldowns
Squats
45x5, 3 sets
135x3
185x3
225x3
275x3
315x3
365x1 added belt
405x3, 2 sets(added Briefs)
425x3, 2 sets
455x3, 2 sets(This is a PR triple!!)
Romanian Deadlifts
135x10
185x10, 2 sets
Lying Leg Curls/1-Legged Leg Press
50x20/1PLx20
65x20/2PLx20
80x20/3PLx20
Recumbent Bike: 10mins
Thursday 8/1/19 Bench
Warm-up
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x1
295x3 added Slingshot
305x3
315x3
225x10, took away Slingshot
Incline Barbell Press
115x10
125x10
135x10
Machine Rows
130x15
160x15
190x15
70x12, one-armed
80x12, one-armed
Reverse Pec-Dec Rear Delt Flyes/V Raises
50x15/5x15
60x15/5x15
70x15/5x15
Rope Pushdowns/Barbell Curls
60x20/55x15
70x20/55x15
80x20/55x15
Worked almost 12 hours and it was late, so I skipped out on my neck work and cardio
Friday 8/2/19 Squats/Deadlifts
Warm-up
Leg Extensions
Lying Leg Curls
Pulldowns
Close-Stance Squats
45x5, 3 sets
135x1
185x1
225x1
275x1
315x1
365x1
405x1(added Belt) this is a PR with only using a Belt
365x1
315x1
275x1
225x1
185x1
Block Pulls(2in off ground)
135x3
225x3
275x3
315x3
365x3 added Belt
405x3
425x3 added Briefs
445x3
465x1, phone started ringing and made me lose all concentration
T-Bar Rows
45x15
55x15
80x15
115x15
V-Bar Pulldowns
100x15
130x15
DB Shrugs
60x15
70x15
1-Legged Standing Leg Curls
50x15
65x15
Calves
Abs
Recumbent Bike: 10mins
Nice PR man! I’ll have to try that sometime. A shit ton of singles.
Thank you. I go totally by feel on Squats for this day. It could be singles, sets of 3’s, 5,s, or even higher reps, different stances, pauses, whatever
Monday 8/5/19 Bench
Warm-up
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Bench Press(POR Grip)
45x12, 2 sets
95x3
135x1
185x1
225x1
245x1
265x1
225x5, 2 sets
135x3x3 Speed Bench(3 different grips)
Normal upper body Accessory work
Tuesday 8/6/19 Squats
Warm-up
Leg Extensions
Seated Leg Curls
Pulldowns
Squats
45x5, 3 sets
135x3
185x3
225x3
275x3
315x3
365x1 added belt
405x1 added briefs
450x2
475x2 added knee wraps
500x2, this is a PR double
Hamstrings, adductor/Abductor, calves, abs
Thursday 8/8/19 Bench
Warm-up
Pec-dec Flyes
Rotator Cuffs
Illegal-Wide Grip Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x1
175x10, 3 sets
Incline DB Press, rear & side delts, arms
Monday 8/19/19 Bench
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
270x5, 4 sets(paused) Slingshot
Low-Incline DB Press
50x10
60x10
70x8
Machine Rows
135x12
150x12
165x12
180x10
Face Pulls(on Pulldown)
85x15
100x15
115x15
Tuesday 8/30/29 Squats/Deadlifts
Squats
45x5, 2 sets
135x3
185x3
225x3
275x2
315x1
370x5, 4 sets(briefs, belt)
Deficit Deadlifts- hook grip(3in deficit)
135x3
225x3
275x1
315x5, 3 sets
1-Legged Leg Press
1PLx15
2PLx15
3PLx15
4PLx8
Lying Leg Curls
65x20
80x15
95x7
Adductor/Abductor
110x2x20(in & out)
Calves
Abs
Thursday 8/22/18 Bench
Illegal-Wide Grip Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x10
165x10
175x10
Low-Incline DB Flyes
30x15
35x15
40x12
Reverse-Grip Pulldowns
80x15
100x15
120x15
140x15
Reverse Pec-Dec Rear Delt Flyes/V DB Raises
50x12/15x15
60x12/15x15
Triceps Pushdowns
70x20
80x20
90x20
40x15 one-arm
50x15 one-arm
Preacher Curls
45x3x15
20x2x15 one-arm
Illegal lol
Illegal for competition lol
Friday 8/23/19 Squats/Deadlifts
Close-Stance Squats
45x5, 3 sets
135x1
185x1
225x1
275x1
315x1
365x1 belt
Dimmel Deadlifts
135x10
185x10
225x10
Seated Cable Rows
80x12
100x12
120x12
Wide-Grip Pulldowns
100x12
120x12
140x12
Recumbent Bike: 10mins
That was it. Tired and sore
Monday 8/26/19 Bench(WK 2)
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x1
295x5, 4 sets
Incline Barbell Press
135x8
145x8
165x6
185x2
135x6
Reverse Rear Delt Flyes on Pec-Dec
50x15
60x15
70x15
DB V Raises
10x15
15x15
20x15
Ez-Bar Skullcrushers/Hammer Curls
55x12/30x15
75x12/35x15
95x8/40x15
Neck Harness(on cables)
30x20
40x20
back & front
Tuesday 8/27/19 Squats(WK 2)
Squats
45x5, 3 sets
135x3
185x3
225x3
275x3
315x3
365x1 belt
405x5, 4 sets(briefs)
Dimmel Deadlifts
185x10
205x10
225x10
Lying Leg Curls
3 sets of 15(can’t remember weights)
1-Legged Nautilus Leg Press
120x20
180x20
240x20
Adductor/Abductor
110x2x20(in & out)
Calves
Abs
Thursday 8/29/19 Bench(WK 2)
Illegal Wide-Grip Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x1
165x10
175x10
185x10
Low-Incline DB Flyes
30x15
35x15
40x10
Face Pulls(on dual cables)
50x15
60x15
70x15
DB Upright Rows
25x12
30x12
35x12
One-Arm Rope Pushdowns
50x15
60x15
70x15
One-Arm Hammer Curls
25x15
30x15
35x15
4-Way Neck Machine
30x2x20(back)
20x2x20(front)
25x2x20(sides)
Friday 8/30/19 SQ/DL(WK 2)
SSB Squats
45x5, 3 sets
135x3
185x3
205x3
225x3
Deadlifts- hook grip
135x3
225x3
275x3
315x3
340x5, 3 sets
Chest-Supported Rows(plate loaded )
35x12
45x12
55x12
65x10
Neutral-Grip Pulldowns
90x12
110x12
125x12
140x8
Seated DB Shrugs
40x12
45x12
50x12
1-Legged Standing Leg Curls
40x15
55x15
70x9
Calves
Abs
Monday 9/2/19 Bench(WK 3)
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x1
320x2 added Slingshot
320x3
Incline Barbell Press
135x3x10
Machine Rows(wide-grip)
105x15
120x15
135x15
150x12
Reverse Pec-Dec Rear Delt Flyes
40x15
55x15
70x15
V DB Raises
10x15
12x15
15x15
Triceps V-Bar Pushdowns
90x20
100x20
110x20
Hammer Curls
20x15
25x15
30x15
I didn’t get all my planned sets and reps in on bench. Me and the wife went to the beach over the weekend for our anniversary and I have been up late every night and haven’t ate like normal or drank enough water. But no excuses just didn’t have enough steam for today