Thursday 9/7/23 Back, Biceps
Magnum-Machine Rows
90x10
100x10
110x10
125x10
135x10
150x10
Stiff-Arm Pulldowns
35x10
45x10
60x10
70x10
One-Armed Cable Rows/Pulldowns(it’s kinda both)
30x15
40x15
50x15
60x15
Seated DB Curls
20x3x12
One-Armed Hammer Curls
27x2x12
That was it. I felt sick yesterday, but today I felt better today. After this session I started feeling sick again
Friday 9/8/23 Bench
Reverse-Grip Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3
225x3 added 3 board
185x5, 3 sets
Could’ve went heavier, but today is a lighter bench day
Hammer-ISO Shoulder Press Machine
50x15
60x15
70x15
Seated Side DB Raises
10x3x15
Face Pulls
70x15
80x15
90x15
One-Arm Triceps Pushdowns
40x20
50x20
60x20
One-Arm Nautilus Machine Curls
35x20
50x20
65x20
Monday 9/11/23 Bench
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x1
275x3 added Widowmaker
315x3
365x wife couldn’t get this handed to me
315x5, 2 sets, 2 board
Incline Hammer Machine Press(plate loaded on each side)
45x2x12
55x2x12
70x12 stopped there as it was hurting my left shoulder
Triceps Pushdowns
80x20
100x20
120x10, burnt!!
50x20 one-armed
60x20 one-armed
That was it. I was going to get into my bench shirt today, but my wife couldn’t hand off on those weights. So I just stayed in the Widowmaker and did this
Wednesday 9/13/23 Back, Biceps
Chest-Supported Barbell Rows
130x12
140x12
150x12
160x8
130x2x12
Medium-Neutral Grip Pulldowns
100x12
125x12
150x10
175x6
Magnum Machine Rows
90x15
105x15
120x15
135x15
Seated-Hammer Machine Shrugs
115x3x20
Ez-Bar Preacher Curls
40x3x12
Seated DB Hammer Curls
20x12
22x12
25x12
One-Arm Nautilus Machine Curls
35x20
50x20
65x20
One-Arm Reverse DB Wrist Curls
17x3x20
One-Arm Cable Wrist Curls
40x20
50x20
60x20
Friday 9/15/23 Shoulders
Reverse-Grip Bench Press
45x12
95x8
135x5
185x6
225x1
Seated BTN Shoulder Press(on smith)
95x10
115x10
135x6
Side/Front Shoulder Raise Combo
5x3x12
Rear Delt Pulldowns
90x12
100x12
110x12
One-Arm Cable Rear Delt Flyes
20x3x15
Triceps Pushdowns
70x20
80x20
90x20
Machine Preacher Curls
3 sets of 20(can’t remember weights)
I did a few bench sets before I started shoulder work. I got to get on a better bench plan for this day. I think I’m gonna do a raw bench routine on this day or maybe speed work, idk yet
lot’s of good work in here. How do you find the BNP on the smith ? I do them just with a bar in the rack and like them a lot.
I love them!! I feel them equally in all 3 heads of the deltoids. I will do free weights with the regular overhead press every so often
Monday 9/18/23 Bench
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x1
275x3 added Widowmaker
315x5, 3 sets
Incline BB Press(on Smith)
135x10, 2 sets
155x10
175x8
195x4
Pec-Dec Flyes
120x3x25
Cable Chest Flyes
30x20
40x20
50x20
Rolling DB Triceps Extensions
30x12
35x12
40x12
Triceps Pushdowns
70x20
80x20
90x20
One-Arm Overhead DB Triceps Extensions
25x3x12
Wednesday 9/20/23 Back, Biceps
Seated Deadlifts
115x5, 2 sets
135x3
175x3
195x3
205x1
175x3, 2 sets
175x5
Nautilus Machine Rows
90x15
105x15
120x15
135x15
Wide-Grip Pulldowns
100x12
125x12
150x12
175x12
Hammer Curls
20x12
25x12
30x12
One-Arm DB Curls
20x2x12
That was it. I would’ve done some more back work, but we got to the gym late and had to hurry
Friday 9/22/23 Speed Bench
Speed Bench Press(vs Dbl Mini’s )
45,5, 3 sets(my son added the bands first thing lol)
95x3x3
100x3x3
105x3x3
Used 3 different grips(comp, por, & thumb from smooth)
Seated Overhead Shoulder Press(on smith)
115x10
120x10
125x10
130x10
I’s, Y’s, & T’s Shoulder Raises(on Incline)
15x3x10
One-Arm Reverse Pec-Dec Rear Delt Flyes
85x15
100x15
115x15
One-Arm Rope Triceps Pushdowns
30x20
40x20
50x20
One-Arm Cable Curls(w/fat handle)
20x2x20
30x20
Tuesday 9/26/23 Bench(WK 1)
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x1
245x3 added Slingshot
265x3
275x1 added Widowmaker
290x3, 4 sets
Rack Lockouts(w/slingshot)
225x5
245x5
265x4
Incline-Hammer Machine Press
70x3x10
One-Arm Chest Press(on hammer incline)
25x2x20
Cable Chest Flyes
40x20
50x20
Incline Rolling DB Extensions
35x10
40x10
45x8
Triceps Pushdowns
70x20
80x20
90x20
One-Arm Nautilus Triceps Machine
35x20
50x20
65x20
Wednesday 9/27/23 Back, Biceps(WK 1)
Hammer-iso High Rows
45x2x15
70x15
80x10
90x8
Fat V-Bar Pulldowns
75x12
90x12
105x10
120x8
Machine Rows
90x3x12(3 different grips)
Seated DB Shrugs
50x3x20
DB Curls
17x3x15
One-Arm Cable Curls
30x3x20
Monday 10/2/23 Bench (WK 2)
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x1
245x2, added Slingshot
265x2
275x2 added Widowmaker
315x3, 4 sets
Hammer Machine Chest Press
40x15
50x15
60x15
One-Arm Dead Stop Triceps Pushdowns
40x15
50x15
60x15
Thursday 10/5/23 Back(WK 2)
Neutral-Grip Pulldowns
100x15
115x15
130x15
145x12
160x10
175x8
Magnum Machine Rows
120x12
135x12
150x12
165x10
Straight-Arm Pulldowns
60x12
70x12
80x12
90x12
One-Arm Cable Rows
3 sets of 10
Friday 10/6/23 Speed Bench(WK 2)
Speed Bench Press(vs Dbl Mini’s on each side)
45x12, 3 sets
45x5 added bands here
115x3x3
120x3x3
125x3x3
Used 3 different grips comp, por, & thumb from smooth
Hammer-ISO Military Press Machine
25x15
35x15
45x15
V Shoulder Raises
12x15
15x15
17x15
Reverse Pec-Dec Rear Delt Flyes
100x15
115x15
130x15
Machine Side Raises
60x2x20
One-Arm Reverse-Grip Triceps Pushdowns
30x20
40x20
50x20
One-Arm DB Curls
15x15
20x15
25x15
Monday 10/9/23 Bench(WK 3)
Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x2
245x2 added Slingshot
265x2
285x2 added Widowmaker
315x2
335x2, 3 sets
Close-Grip Bench Press(thumb from smooth)
185x2x5
Vertical Chest Press Machine
100x20
110x20
120x20
Pec-Dec Flyes
130x3x20
That was it. After chest work I had to leave in time to get my son to Bible study. So I wasn’t able to get in any triceps work tonight
Monday 10/16/23 Bench(WK 4)
Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x2
245x2 Slingshot
265x2
275x2
315x2 Widowmaker
360x2, 3 sets(added bench shirt)
Close-Grip Bench Press(thumb length from smooth)
195x5, 2 sets
Hammer Chest Press Machine(set at Incline)
45x20
55x20
65x11, burnt!!
One-Arm Cable Chest Flyes
40x20
50x20
60x20
Triceps Pushdowns
70x20
80x20
90x20
One-Arm Reverse-Grip Pushdowns
3 sets of 20
Left elbow was sore, so I did what triceps work I could that didn’t hurt it
Wednesday 10/18/23 Back, Biceps(WK 4)
Seated SSB Good Mornings
50x10
60x10
70x10
50x10, 2 sets
V-Bar Pulldowns
115x12
130x12
145x12
160x12
Magnum Machine Rows
125x12
140x10
155x10
170x8
One-Arm Cable Rows/Pulldowns(it’s kinda both)
40x15
50x15
60x15
75x15
Seated Hammer Shrugs
90x3x20
DB Curls
20x3x12
One-Arm Overhead Cable Curls
30x3x15
One-Arm Cable Wrist Curls
50x20
60x20
70x20
One-Arm DB Reverse Wrist Curls
10x3x20
Thursday 10/19/23 Speed Bench(WK 4)
Speed Bench Press
45x12, 2 sets
95x5, 2 sets
135x3, 9 set
No bands this week
Shoulder Press Machine
80x12
90x12
100x8
Side DB Raises
12x3x15
Face Pulls
70x20
80x20
90x20
One-Arm DB Side Raises
10x2x15
Triceps Pushdowns
70x20
80x20
90x20
Tuesday 10/24/23 Bench(WK 5)
Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x2
275x1 Widowmaker
315x1
350x1 added bench shirt, didn’t touch
380x1, 2 sets
Incline BB Press
115x10
125x10
135x10
Pec-Dec Flyes
85x3x25
Triceps Pushdowns
80x20
100x20
120x15
One-Arm Overhead DB Exts
25x3x15
One-Arm Rope Triceps Pushdowns
30x15
40x15
50x15
Bench sets felt really fast and strong!! I forgot about doing close-grip bench