Nice session
2 Likes
Thank you!!
Wednesday 4/23/25 Accessory(WK 2)
Titan Machine Rows
90x2x15(Warm-Up)
140x12
150x12
160x12
170x12
140x3x10(neutral-grip)
Medium-Grip Pulldowns(mag grip)
140x12
150x12
160x12
170x12
Wide-Grip Cable Scapular Shrugs
50x15
60x15
70x15
Neck Harness(on cables)
20x2x20(all 4 sides)
Ez-Bar Preacher Curls(w/fat grips)
55x15
60x13
70x10(& some forced reps)
One-Arm Cable Wrist Curls
20x3x20
Wrist Roller
10lbs 3 sets
Seated Cable Crunches/Pelvic Thrusts
70x3x25/BWx3x25
Felt strong today, and had a great pump!!
4 Likes
Took today off from the gym. I still have a uti and it has my nerve pain flared up pretty bad
1 Like
feel better soon
2 Likes
Monday 4/28/25 Bench(WK 3)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x2
265x2, this is a raw reverse grip double PR!
295x1 added Widowmaker
315x1
365x1
400x2, 3 sets(this is a PR double in a slingshot!!)
Added 2 Board
425x3, 2 sets
That was it. My son did some pretty sh*tty handoffs today, and it had my elbows and shoulders hurting me. So I decided to stop after my bench work and not do any assistance work
5 Likes
Thursday 5/1/25 Accessory(WK 3)
Chest-Supported DB Rows
70x2x10
80x2x10
90x2x8
Close Neutral-Grip Pulldowns(mag grip)
110x15
130x15
150x15
Seated DB Shrugs
50x2x20
Neck Harness(on cables)
20x2x20(all 4 sides)
Seated Cable Crunches
50x25
60x25
70x25
80x25
That was it. I missed yesterday at the gym, so I made it up today
5 Likes
Friday 5/2/25 Speed Bench(WK 3)
Rotator Cuffs
Speed Bench Press vs/Dbl Mini’s
45x12, 2 sets
45x5 added bands
95x5
105x3x3
115x3x3
125x3x3
Used 3 different grips on each set(comp, por, & thumb from smooth)
Flat DB Press
55x20
65x20
Lying DB Skullcrushers
25x3x15
One-Arm Low Cable Rows
60x15
70x15
80x15
Face Pulls
30x3x20
One-Arm DB Curls
20x2x15
That was it. Kept everything light today. My back has been bothering me for the past few days, and my shoulders and elbows have been achy feeling also
4 Likes
Monday 5/5/25 Bench(WK 4)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x2
265x2
280x1
315x1 added Widowmaker
365x1
405x1 added shirt
425x2, 3 sets
Rope Triceps Pushdowns
30x20
40x20
50x8
Face Pulls
30x3x20
5 Likes
Thursday 5/8/25 Accessory(WK 4)
Chest-Supported DB Rows
50x2x12
70x12
75x12
80x12
85x8
V-Bar Pulldowns(mag grip)
110x15
130x15
150x12
170x10
Seated Plate Shrugs
35x2x50
Hammer Curls
25x3x15
Nautilus Ab/Low Back Machine
4 sets of 25 reps
4 Likes
Monday 5/12/25 Bench(WK 5)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x2
265x2
280x1
315x1 add Widowmaker
365x1
405x1
450x1, 2 sets, added shirt
Incline BB Press
135x4x10, right pec still doesn’t feel normal on these
One-Arm Triceps Pushdowns
30x20
40x20
50x20
Reverse Rear Delt Cable Flyes
30x3x15
That was it. Bench is feeling great at the moment!! One more training week left after this week
4 Likes
Wednesday 5/14/25 Accessory(WK 5)
Titan Machine Rows
90x2x15
140x3x12(wide-grip)
140x3x12(neutral-grip)
Wide-Grip Pulldowns
110x3x15
Neck Harness(on cables)
20x2x20(all 4 sides)
Hammer Curls
25x3x15
That was it. I didn’t go very heavy today, because I was up all night with bad muscle spasms in my legs and it had me very tired and sore
4 Likes
Monday 5/19/25 Bench(WK 6)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x2
265x2
280x1
315x1 added Widowmaker
365x1
405x1
450x1 added shirt
475x1 this is a 23lbs PR!!
Incline BB Press
115x10
125x10
135x10
145x10
One-Arm Triceps Pushdowns
30x20
40x20
50x20
Face Pulls
30x3x20
That was it. Hit a 23lbs PR on bench today!! Felt nice and strong to. This is my last heavy day until Nationals
6 Likes
nice work
2 Likes
Very nice PR. Have a great meet
2 Likes
Thanks bud!!
Wednesday 5/21/25 Accessor(WK 6)
Titan Machine Rows
90x2x15
140x15
160x15
180x10
140x3x15(neutral-grip)
V-Bar Pulldowns
90x15
110x15
130x15
Scapular Cable Shrugs
50x15
60x15
70x15
Dumbbell Curls
25x2x15
That was it. Dealing with alot of head and chest congestion and being in the heat was making it difficult to breathe. Hopefully it’ll be gone by next week
4 Likes
Thank you!!
1 Like