Thank you!!
2 Likes
Monday 9/19/22 Bench
Bench Press
45x12, 2 sets
95x8
115x5
135x3
185x1
200x2, 3 sets
Medium-Incline DB Press
55x8
65x8
75x8(last 3 reps spotted)
Side DB Raises
17x8
20x8
22x8
Front DB Raises
10x2x15
Ez-Bar Skullcrushers
60x12
70x2x12
2 Likes
I found out today that I got the world record in the 242’s paralifter division for the 365Strong federation and I got invited to Worlds on October 22nd!!
5 Likes
outstanding. congrats.
2 Likes
Wednesday 9/21/22 Accessory
Wide-Grip Machine Rows
110x2x12
120x8
135x8
150x8
Wide-Grip Pulldowns
135x8
150x8
175x8
Hammer Curls
30x3x12
1 Like
Tuesday 9/27/22 Bench
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1
275x1 Slingshot
295x1 added F8 shirt
315x3, 2 sets
315x2
Raw Bench Press
205x2, 3 sets
Medium-Incline DB Press
60x8
65x8
70x8
JM Triceps Press(on smith machine)
95x12
115x12
135x10
155x10
175x4
1 Like
Wednesday 9/28/22 Accessory
Hammer ISO-Rows(weight on each side)
45x2x12
80x8
90x8
100x6
Neutral-Grip Pulldowns
160x8
175x8
190x8
Side DB Raises
25x3x8
Front DB Raises
10x2x15
Hammer Curls
15x12
20x12
25x12
Cable-Crossover Shrugs
70x3x20
1 Like
Thursday 9/29/22 Declines
Decline Press(pinky’s just inside ring)
45x12, 2 sets
95x8
115x5
135x3
155x1
200x6, 2 sets
180x8
Flat DB Flyes
25x3x12
One-Arm Rope Triceps Pushdowns
3 sets of 15
2 Likes
Saturday 10/1/22 Accessory
Seated Cable Rows
80x2x10
110x8
125x8
140x6
V-Bar Pulldowns
145x8
160x8
175x8
Side DB Raises
20x3x8
Reverse Rear Delt Pec-Dec Flyes
100x15
110x15
Hammer Curls
25x12
30x12
35x12
Seated Hammer Machine Shrugs
105x3x20
1 Like
Monday 10/3/22 Bench
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1 Slingshot
275x1
295x1 added F8 shirt
315x1
330x2
330x1, 2 sets
Raw Bench Press
210x2, 3 sets
Medium-Incline DB Press
50x3x8
JM Triceps Press
95x2x10
115x6
1 Like
Wednesday 10/5/22 Accessory
Chest-Supported Barbell Rows
125x2x10
155x8
175x8
185x6
Wide-Grip Pulldowns
160x8
175x8
190x8
Side DB Raises
20x3x8
Front DB Raises
10x2x15
Hammer Curls
30x3x12
Wide-Grip Shrugdowns
60x20
75x20
90x20
1 Like
Friday 10/7/22 Declines
Decline Press(pinky’s just inside ring)
45x12, 2 sets
95x8
135x5
155x3
185x1
200x6
205x6
185x8
Flat DB Flyes
35x3x12
DB Pullovers
50x2x10
1 Like
Saturday 10/8/22 Accessory
Hammer-iso Rows(weights on each side)
45x2x10
80x3x8
V-Bar Pulldowns
125x8
140x8
170x8
Side DB Raises
15x8
20x8
25x8
One-Arm Cable Rear Delt Flyes
20x15
30x15
Hammer Curls/One-Arm Rope Triceps Pushdowns
20x3x12/30x3x20
Seated DB Shrugs
50x3x20
1 Like
Tuesday 10/11/22 Bench
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
275x1 slingshot
295x1 added F8 shirt
315x1
345x1, 3 sets(this is a PR since my spinal cord injury!!)
Raw Bench Press
215x2, 3 sets
Flat DB Press
65x8
70x8
75x8
JM Triceps Press
95x3x10
1 Like
Congrats. Well done.
1 Like
Thank you buddy!!
Wednesday 10/12/22 Accessory
Hammer-High Rows(weights on each side)
45x2x10
70x10
80x10
90x10
Wide-Grip Machine Pulldowns
150x8
175x8
200x8
Side DB Raises
20x8
22x8
25x8
Front DB Raises
12x2x15
Hammer Curls
25x3x12
Wide-Grip Shrugdowns
70x20
90x20
110x20
1 Like
Friday 10/14/22 Declines
Decline Press(pinky’s just inside ring)
45x12, 2 sets
95x8
135x5
155x3
185x1
205x6, 2 sets
185x8
Flat DB Flyes
40x3x12
DB Pullovers
55x2x10
Nautilus Machine Rows
155x8
170x8
185x8
Nautilus Machine Pulldowns
170x8
185x8
200x8
Side DB Raises
20x3x8
Reverse Rear Delt Pec-Dec Flyes
100x15
110x15
One-Arm Rope Triceps Pushdowns
30x20
40x20
50x20
Hammer Curls
25x3x12
That was it. I wanted to take the weekend off from the gym, so I did all my assistance work today. It was starting to get late, so I skipped out on my shrugs
1 Like
Tuesday 10/18/22 Bench
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
275x1 slingshot
295x1 added shirt
310x1 planned opener
Leg Press
3 sets of 10
Leg Press Holds
55lbs(on each leg) 5mins, 2 sets
Lying Leg Curls
2 sets of 10 reps
Now it’s time to rest up for the 365Strong World Games!!
1 Like
I only was able to hit my opener this past weekend, and I missed my 2nd & 3rd attempts. So I didn’t break any PR’s that I had wanted to. After bench was done I left the meet because I was having some bad nerve pain setting in. All in all I had fun, it was my first World meet and having fun is what matters. Thank you God for allowing me to still be able to do what I love