No I won’t be competing in deadlifts
Friday 2/26/21 Bench
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Speed Bench Press(w/2 minis run under bench)
45x12, 2 sets
45x5 added bands
95x3x3
105x3x3
115x3x3
3 different grips on each set
Flat DB Press
50x20
60x20
Machine Rows
130x15
150x15
170x15
Face Pulls
50x20
60x20
70x20
One-Arm Reverse-Grip Pushdowns
40x3x15
One-Arm Machine Preacher Curls
50x3x15
Monday 3/1/21 Bench
Rotator Cuffs
Pec-Dec Flyes
Bench Press
45x12, 2 sets
95x8
115x5
135x3
185x1
210x2, 3 sets(paused)
Added 3 board(por grip)
235x5
240x3
Low-Incline DB Press
60x10
70x10
80x9
Reverse Rear Delt Pec-Dec Flyes
70x15
85x15
100x15
Seated Side DB Raises
10x15
15x15
20x15
Triceps Pushdowns
90x20
110x20
130x10 burnt!!
One-Arm
30x15
40x15
Wednesday 3/3/21 Accessory
Dumbbell Rows(on Incline)
40x12, 2 sets
55x10
60x10
65x10
70x10
Wide-Grip Pulldowns
110x12
130x12
150x12
170x8
Reverse Rear Delt Pec-Dec Flyes
70x15
80x15
90x15
Seated DB Shrugs(on bench to work balance)
40x20
45x20
50x20
Hammer Curls
30x15
35x15
40x10
One-Arm
15x20
20x20
Heavy Hand Grips
Friday 3/5/21 Bench
Rotator Cuffs
Speed Bench Press(vs Dbl Minis)
45x12, 2 sets
45x5, added bands here
95x3x3
105x3x3
115x3x3
Used 3 different grips on each set
Flat DB Press
60x20
70x15
Magnum Machine Rows
100x12
125x12
150x12
Face Pulls
60x20
70x20
80x20
One-Arm Triceps Pushdowns
50x2x20
30x20
One-Arm Nautilus Machine Curls
50x3x20
Tuesday 3/9/21 Bench
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
135x5
185x3
205x1
220x2, 3 sets(paused)
Added Slingshot(close-grip)
225x6
235x6
Low-Incline DB Press
65x10
75x10
85x8
Pec-Dec Flyes
100x2x20
Seated Cable Crunches
3 sets of 20
Side Cable Crunches
2 sets of 20
Monday 3/15/21 Bench
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
235x1 2 sets(paused)
Added Slingshot
275x3
285x1
Incline DB Press
60x10
70x10
80x10
Pec-Dec Flyes
110x20
120x20
130x20
Seated Side DB Raises
10x20
12x20
15x20
Hammer ISO- Shoulder Press
40x12
50x12
60x12
Ez-Bar Skullcrushers
65x3x12
Triceps Pushdowns
90x15
100x15
110x15
Wednesday 3/17/21 Accessory
Magnum Machine Rows
100x12
110x12
125x12
140x12
Wide-Grip Pulldowns
90x12
100x12
110x12
120x12
Seated DB Deadlifts
30x6
40x6
50x3, this is a PR in weight
27x6
27x8
That was it, really didn’t even want to go to the gym today. Had to force myself to do this
Friday 3/19/21 Bench
Rotator Cuffs
Speed Bench Press(vs Dbl Minis & 50lbs chains on each side)
45x12, 2 sets
45x5, 2 sets(added bands here)
45x3(added chains here)
95x3x3
105x3x3
115x3x3
Used 3 different grips
Flat DB Press
60x20
70x12, burnt
Hammer ISO-Machine Shoulder Press
40x3x20
Magnum Machine Rows
110x12
125x12
140x12
Face Pulls(on lat-pull)
80x20
100x20
120x20
Hammer Curls(w/Fatgrips)
25x12
25x12
25x6, hands giving out
One-Arm Reverse-Grip Triceps Pushdowns(fat handle)
30x15
40x15
50x15
Monday 3/22/21 Bench
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
250x1
Incline DB Press
50x10
55x10
60x10
Hammer ISO-Machine Shoulder Press
40x20
50x20
60x20
Seated Side DB Raises
10x15
12x15
15x15
Triceps Pushdowns
90x3x15
That was it. Nothing felt good today. I did hit my target single, so that was good. The 250 wasn’t hard, but it wasn’t as explosive as I would’ve liked
Monday 3/29/21 Bench(WK 1)
Bench Press
45x12, 2 sets
95x8
115x5
135x1
165x3x3
180x3x3
195x3x3
Incline DB Press
50x10
60x10
70x10
Nautilus Machine Rows
110x15
125x15
140x15
150x15
Face Pulls
70x15
85x15
100x15
Rope Triceps Pushdowns(w/Fatgrips)
60x15
70x15
80x15
Hammer Curls(w/Fatgrips)
20x12
25x9
25x6
Fatgrips ain’t no joke lol
Seated Crunch Machine
3 sets of 20
Awesome session. I need some cardio started getting gassed
Thursday 4/1/21 Bench
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
115x5
135x1
160x3x3
170x3x3
180x3x3
Flat DB Press
50x20
60x8 tired today for some reason
Straight-Arm Pulldowns/Face Pulls
80x15/50x15
100x15/60x15
120x15/70x15
140x15/80x15
Grip work
That was all I had time today for. Wanted to do some heavy rows and arms, but didn’t have time
Monday 4/5/21 Bench(WK 2)
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x1
180x3x3
195x3x3
205x3x3
Hammer-ISO Chest Press
40x20
50x20
Reverse Rear Delt Pec-Dec Flyes
60x15
75x15
100x15
Seated Side DB Raises
12x15
15x15
17x15
Triceps Pushdowns
70x20
90x20
120x20
Thursday 4/8/21 Bench(WK 2)
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
115x5
135x3
155x1
170x3x3
180x3x3
195x3x3
DB Rows(on Incline)
60x3x12
Rear DB Raises(on Incline)
15x3x15
Face Pulls
70x12
80x12
90x12
Rope Triceps Pushdowns/ DB Curls
70x3x15/25x3x12
Abs
Grip work
Also measured my arms today and they measured 18in. Biggest they’ve ever been
1 Like
Monday 4/12/21 Bench(WK 3) deload
Bench Press
45x12, 2 sets
95x8, 2 sets
125x3x5
140x3x5
150x3x5
Low-Incline DB Press
50x20
60x15
Magnum Machine Rows
100x15
125x15
150x10
Face Pulls(on dual cables)
60x15
70x15
80x15
Rope Triceps Pushdowns/Hammer Curls
85x20/20x12
110x20/25x12
125x15/30x12
Seated Hammer Shrugs(plate loaded)
70x12
90x12
110x12
Thursday 4/15/21 Bench(WK 3) deload
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8, 2 sets
115x3x5
130x3x5
140x3x5
Flat DB Press
45x20
55x20
Neutral-Grip Pulldowns
100x12
125x12
150x8
75x2x15
One-Arm Cable Rear Delt Flyes
30x3x15
Incline Tate Triceps Press
25x15
30x15
35x15
Incline DB Curls
15x15
20x15
25x15
18 inch guns? Mazel tov!
1 Like
Tuesday 4/20/21 Bench(WK 4)
Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x1
195x3x3
205x3x3
220x3x3
Hammer ISO-Decline Press Machine
40x20
50x20
Chest-Supported DB Rows
50x12
55x12
60x10
Reverse Rear Delt Pec-Dec Flyes
40x15
55x15
70x15
Triceps Pushdowns/DB Curls
90x3x20/20x3x20
Thursday 4/22/21 Bench(WK 4)
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
115x5
135x3
155x1
180x3x3
195x3x3
210x3x3
Flat DB Press
50x20
60x20
One-Arm Machine Rows
60x15
70x15
80x12
Reverse Rear Delt Pec-Dec Flyes
60x15
70x15
80x15
Seated Side DB Raises
10x15
12x15
15x15
One-Arm Reverse-Grip Triceps Pushdowns/One-Arm Hammer Curls
40x15/30x10
50x15/35x10
60x15/40x10
Scapular Shrugs(on cables)
60x15
80x15
110x15
Monday 4/26/21 Bench(WK 5)
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x1
205x3x3
220x3x3
235x2x2
Low-Incline DB Press
45x20
55x20
Nautilus Machine Rows
110x15
125x15
150x15
165x15
FacePulls
60x15
70x15
80x15
DB Curls
15x15
20x15
25x15