Thursday 4/29/21 Bench(WK 5)
Rotator Cuffs
Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8
115x5
135x3
155x1
195x3x3
210x3x3
220x2x2
Vertical-Chest Press Machine
100x20
120x20
140x20
Straight-Arm Pulldowns
60x15
80x15
100x15
120x15
Wide-Grip Pulldowns
70x12
90x12
100x12
That was it
Absolutely crushing workouts @muscle_g my man.
Youāre the fucking man. Keep rinsing it mate.
Thank you brother!!
Anytime man. Keep it rolling mate
Monday 5/3/21 Bench(WK 6) Deload
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8, 2 sets
115x5
140x3x5
150x3x5
165x3x5
Low-Incline DB Press
50x10
60x10
70x10
Pec-Dec Flyes
70x20
85x20
That was it. I started back driving today and it was raining so I decided to stop there and leave. Now that Iām driving Iām gonna start back getting in the gym more often
Tuesday 5/4/21 Accessory
Straight-Arm Pulldowns
70x12
80x12
90x12
Face Pulls
70x12
80x12
90x12
Wide-Grip Pulldowns
90x12
100x12
110x12
Wide-Grip Shrugdowns
100x3x12
Neck Harness
30x20
40x20
All 4 sides
Rope Cable Crunches
90x20
110x20
130x20
Reverse Barbell Curls
20x20
30x20
40x20
That was it. Just a light accessory day. Gonna start doing this on Tuesday and Friday
Thursday 5/6/21 Bench(WK 6) deload
Rotator Cuffs
Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8, 2 sets
115x5
130x3x5
140x3x5
155x3x5
BTN Shoulder Press(on Smith)
95x10
105x10
115x10
Wide-Grip Pull-Ups
BWx10reps
Machine Rows
90x12
110x10
130x10
Reverse Rear Delt Pec-Dec Flyes
60x12
70x12
80x12
Seated Side DB Raises
10x3x20
Hammer Curls
15x3x20
That was it. Everything is feeling good
Friday 5/7/21 Accessory
Straight-Arm Pulldowns(close-grip)
70x3x12
Straight-Arm Pulldowns(wide-grip)
70x3x12
Face Pulls
70x3x12
Wide-Grip Pulldowns
75x3x12
Seated DB Shrugs
40x3x20
4-Way Neck Machine
15x2x15
All 4 sides
Seated Machine Crunches
5 sets of 20
Reverse Barbell Curls
20x3x20
Monday 5/10/21 Bench(WK 7)
Bench Press
45x12, 2 sets
95x8
135x5
185x3
205x1
220x3x3
235x2x2
250x1x2
Incline BB Press
135x3x10
DB Rows(on Incline)
40x4x12
Pulldowns(plate loaded)
70x12
90x12
110x12
Face Pulls(on seated row, plate loaded)
10x15
20x15
30x15
Ez-Bar Preacher Curls
50x15
60x15
70x12
Triceps Pushdowns(plate loaded)
30x15
40x15
50x15
Abs
Lifted at my home gym today
Tuesday 5/11/21 Accessory
Pin-Suspended SSB Good Mornings
45x2x5
95x2x5
Straight-Arm Pulldowns
20x12
30x12
40x12
Face Pulls
20x12
30x12
40x12
Wide-Grip Pulldowns
70x3x12
Scapular Shrugs(on seated row)
70x3x12
Seated DB Shrugs
35x2x20
Reverse Ez-Bar Curls
20x3x20
Crunches
2 sets of 50
Lower Ab Ups(in my chair)
2 sets of 20
Another home gym session. All cable movements were plate loaded
Thursday 5/13/21 Bench
Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8
115x5
135x3
185x1
210x3x3
220x2x2
235x2x1
Seated BTN Shoulder Press
45x10
65x10
85x10
115x5
135x5
Pulldowns
90x12
100x12
110x12
DB Rows(on Incline)
50x10
60x10
70x7
Face Pulls(on seated row)
20x15
25x15
30x15
One-Arm DB Preacher Curls
25x3x15
All cable movements were plate loaded
Friday 5/14/21 Accessory
Straight-Arm Pulldowns
30x3x12
Face Pulls
30x3x12
Wide-Grip Shrugdowns
50x3x12
Scapular Shrugs(on seated row)
50x3x12
Neck Harness
10x2x20
Weighted Crunches
25x3x20
Forearm Leverages
5x2x20(Int & Ext)
All cable movements were plate loaded. I am loving working out at my home gym
Monday 5/17/21 Bench(WK 8)
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
235x2x2
250x2x1
260x missed twice
Also did a negative with 315
That was it. Felt like crap this entire session. Couldnāt get set up right and didnāt feel strong
Tuesday 5/18/21 Accessory
Pin-Suspended SSB Good Mornings
45x5
65x5
95x5
105x5
Wide-Grip Pulldowns
90x3x12
DB Rows(on Incline)
50x12
60x12
70x12
DB Scapular Shrugs(on Incline)
50x3x12
Ez-Bar Preacher Curls(close-grip)
60x12
70x12
80x12
90x6
40x2x20(wide-grip)
Thursday 5/20/21 Bench(WK 8)
Rotator Cuffs
Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8
135x5
185x3
220x2x2
235x2x1
250x1x1
Seated Overhead Barbell Shoulder Press
45x5, 2 sets
95x5
115x5
135x3
95x2x10
That was it, stopped there as Iām having some bad nerve pain in my legs today. My close-grips feel really strong, even stronger than my regular grip bench. Maybe Iām a natural close grip bencher
Thursday evening bench accessories
Low-Incline DB Flyes
35x2x12
Seated Side DB Raises
8x2x20
Face Pulls(on lat-pull)
55x3x15
JM Triceps Press
45x3x15
Friday 5/21/21 Accessory
DB Rows(on Incline)
50x4x10
Pulldowns
70x15
90x15
110x12
130x10
Cable Upright Rows(close-grip)
20x15
40x3x15
One-Arm DB Preacher Curls
30x4x12
All cable movements were plate loaded
Thursday 5/27/21 Bench
Incline Barbell Press
45x12, 2 sets
115x10
135x10
155x3
175x1
195x1, 10lbs PR
215x1, 30lbs PR!!!
115x10, 2 sets
Flat DB Press
50x2x20
Mini Band Pull-Aparts
100 reps
Seated Side DB Raises
8x2x20
Mini Band Triceps Pushdowns
100 reps
congrats on the prās
Thank you!!