Thanks buddy!!
1 Like
Monday 1/27/25 Bench(WK 5)
Rotator Cuffs
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
260x1, 2 sets(paused)
Added 1 Board
270x1
Incline Swiss-Bar Press
135x3x10
Rear Delt Pulldowns
70x15
80x15
90x15
Triceps Pushdowns
50x3x20
That was it. Bench felt very strong today. I feel like I could’ve done my working weight of 260 for reps. I took it easier on the assistance work because my shoulders are feeling a little beat up
7 Likes
Wednesday 1/29/82 Accessory(WK 5)
Wide-Grip Pulldowns
90x2x15
110x15
130x15
150x8
Chest-Supported DB Rows
70x10
80x10
90x10
100x6
High-Incline DB Shrugs
100x2x10, 8
Neck Harness(on cables)
20x2x20(all 4 sides)
Forearm work on my Dynamo and Tornado
That was it. I wasn’t able to get in my biceps work today. Also today is my birthday, I hit the big 43
4 Likes
Happy birthday!
1 Like
Thank you!!
1 Like
Friday 1/31/25 Bench(WK 5)
Rotator Cuffs
Ultra Wide-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
155x3
185x1
200x6 last rep paused
210x6 last rep paused
220x6 last rep paused
Flat DB Press
55x20
65x20
Incline JM Triceps Press(w/swiss bar)
65x15
85x15
105x2x12, 8
Face Pulls/Side DB Raises
30x2x20/12x2x15
That was it. Bench is feeling good
6 Likes
Happy Belated birthday!
2 Likes
Thank you!!
No training session today. My legs have been spasming all day, got a bad headache, and feeling achy
1 Like
Happy bday!
2 Likes
Thank you!!
Monday 2/3/25 Bench(WK 6)
Rotator Cuffs
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
270x1 paused
Added 1 Board
225x5, 2 sets
Incline Swiss-Bar Press
135x10
145x10
155x10
Reverse Rear Delt Cable Flyes
20x3x15
One-Arm Machine Triceps Extensions
35x3x15
That was it. I hit all my scheduled weights and reps for this training cycle. Now I’m going to get into my bench shirt for a couple of weeks, before I start my meet training cycle
6 Likes
Wednesday 2/5/25 Accessory(WK 6)
Pin-Suspended SSB Good Mornings
45x10
65x3x10
SSB High Shrugs
85x3x20
Stiff-Arm Pulldowns
40x3x15
DB Curls
25x3x15
Some forearm work
That was it. Got in the gym kinda late, and I didn’t feel like doing much. So I did something. I can tell that I’m near the end of my training cycle, because my body is tired
5 Likes
Friday 2/7/25 Bench(WK 6)
Rotator Cuffs
Ultra Wide-Grip Bench Press
45x12, 2 sets
95x8, 2 sets
135x5
155x3
185x1
205x6 last rep paused
215x6 last rep paused
225x5
Flat DB Press
65x20
65x9, energy was gone
One-Arm Triceps Pushdowns
30x3x20
Titan Machine Rows
90x15
110x3x15
That was it. This training cycle is over and I’m glad lol. My body is feeling tired, so I am taking next week off from the gym. After next week I’m gonna do a few geared weeks in my shirt and then start getting ready for a meet in May
5 Likes
From one of my back days the other week
4 Likes
Looking huge man!
3 Likes
Thanks brother!!
1 Like
looking solid and powerful
1 Like
Thank you!!
1 Like
Monday 2/17/25 Bench(WK 1)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
275x1 added Widowmaker
295x1
315x1
330x3, 4 sets
Added 3 Board
355x5, 2 sets
Incline Swiss-Bar Press
115x3x10
One-Arm Cable Chest Flyes
20x2x20
Face Pulls
30x3x15
Machine Triceps Extensions
35x20
45x20
55x20
20x20 one-armed
25x20 one-armed
That was it. Everything felt pretty good, but my right shoulder wasn’t liking the Inclines for some reason, so I did a few one arm cable flyes to just pump up the pecs some
6 Likes
Thursday 2/20/25 Accessory(WK 1)
Magnum Machine Rows
90x2x15
125x15
140x15
150x15
160x12
110x15 underhand
125x15 underhand
Nautilus Machine Pulldowns
125x15
140x15
155x15
One-Armed Cable Rows
60x15
70x15
80x15
Neck Harness(on cables)
20x20
30x20
All 4 sides
Hammer Curls
25x15
30x12
35x10
One-Armed Overhead Cable Curls
30x15
40x15
50x15
One-Arm Cable Wrist Curls(w/fat grip)
50x20
60x20
70x20
Seated Cable Crunches
4 sets of 20 reps
Nautilus Lower Back Machine
3 sets of 20 reps
That was it. I missed Wednesday, so I made this session up today. Also drove to the gym today, so I did some exercises that I can’t do at my home gym
4 Likes