Back
t bar row
-80 x10
-115 x10
-150 x9
-185 x7
v grip cable pulldown
-175 x8
-140 x9
-100 x11
BB Shrugs
-225 x10
-275 x9
-330 x6
Reverse Hyper
-bw x13
-35 x10
-60 x10
facepulls
15min of cardio
seated calf raise
-90 x12
-135 x8
-135 x8
Standing calf raise
-200 x5
-200 x4
-150 x9
-100 x10
core work
Legs
531 Front Squat
-135 x3
-160 x5
-180 x5
-205 x9
RDL
-185 x6
-245 x4
-255 x6
Seated Leg Curl
-90 x12
-115 x10
-70 x15
Leg Extension
-140 x15
-150 x15
-90 x 20 x2
ARMS
1 arm hammer curl
2 warm up sets
-50 x10
-70 x7
-45 x10
Close Grip bench
-135 x10
-180 x8
-205 x5
Standing ez bar curl
-110 x10
-120 x7
-85 x10
incline ez bar extension
-90 x12
-90 x10
-80 x13
some core work
Chest/Shoulders
531 Incline bench
-130 x3
-150 x3
-170 x11
HS overhead press
-230 x7
-190 x10
-190 x8
Incline db press
-55 x10
-65 x9
-70 x9
DB Lateral Raise
-30 x10 x3
Facepulls and machine flies
Seated calf raise
-90 x10 x3
Back
t bar row
-80 x10
-115 x10
-150 x10
-185 x10
-210 x8
bb shrug
-135 x10
-225 x8
-335 x5
-135 x10
HS pulldown
-90 x10
-180 x7
-230 x5
cable pulldown
-150 x9
-160 x9
-170 x8
rear delt cable flies - 2 sets
reverse hyper
-bw x10
-35 x10
-60 x10
15min cardio
abs
seated calf raise
-90 x8
-135 x6
-170 x5
HS straight leg calf
-290 x10
-360 x8
-200 x14
Legs/Arms
531 Front Squat
-135 z3
-180 x5
-205 x3
-230 x3
RDL
-205 x6 x2
Cross body hammer curls
2 warm up sets
-55 x8 x2
-55 x10
Tricep pushdown
-50 x12
-60 x12
-80 x11
-90 x8
-50 x10
Ez bar curls
-125 x8
-105 x8
-95 x10
Overhead cable extension
-60 x12
-70 x10
-60 x10
Leg Extension
-90 x20 x2
Leg Curl
-90 x12 x2
had a horrible headache and a messed up week overall
Chest/Shoulders
Incline db press
-55 x10
-70 x10
-80 x9
-65 x9
HS Shoulder press
-230 x8
-190 x8
-150 x12
HS Flat bench press
-150 x8
-180 x8
-200 x6
DB Lateral Raise
-35 x8
-30 x10
-20 x15
rear delt machine and machine flies
Back
HS Row
-90 x10
-140 x10
-180 x8
-200 x6
-130 x11
V grip cable pulldown
-180 x7
-140 x8
-110 x10
BB Shrug
-205 x8
-275 x10
-315 x7
-315 x6
Deadlift
-225 x8
-275 x5
-295 x3
Chin up
-bw x15
-bw x9
15min on elliptical
seated calf raise
-90 x10
-135 x7
-135 x7
HS Straight leg calf
-290 x10
-340 x8
-390 x4
core work
5min incline treadmill walk
Arms
Close Grip Bench
-135 x6
-185 x6
-205 x3
-210 x3
Cross body hammer curls
2 warm up sets
-60 x10
-60 x8
-60 x9
Overhead cable extension
-70 x10 x2
-70 x8
Standing ez bar curl
-130 x5
-110 x7
-95 x8
-75 x12
Cable Pushdown
-60 x12
-70 x12
Legs
531 Front Squat (deload week)
-100 x5
-120 x5
-145 x5
DB RDL
-35 x12
-50 x10
-50 x9
Leg Press
-485 x20
-575 x15
-625 x10
-655 x6
Seated Leg curl
-90 x10
-115 x8
-70 x10
Chest/Shoulders
531 Incline Bench
-140 x5
-160 x3
-180 x7
1 Arm DB Press
-40 x8
-50 x9
-60 x8
HS Shoulder Press
-235 x6
-195 x10
-170 x11
DB Lateral Raise
-30 x10
-30 x10
-30 x8
-20 x12
Facepulls and cable flies.
Back
Deadlift
-135 x8
-225 x6
-275 x4
-315 x3
Seated Cable Row
-110 x10
-140 x10
-170 x8
-190 x6
V Grip Cable Pulldown
-180 x6
-140 x8
-110 x9
-80 x11
DB Shrugs
-60 x10
-70 x10
-80 x10
-50 x12
Straight arm pulldown
-20 x10
-30 x9
10min on a bike
7min incline treadmill
Seated calf raise
-90 x8
-135 x8
-170 x4
-45 x12
HS Straight leg calf
-380 x6
-380 x7
-200 x14
core work
Arms
Close Grip Bench
-135 x8
-175 x6
-205 x3
-215 x1
-220 x1
-225 x2
-230 x1
-235 x1
Standing ez bar curl
-75 x6
-105 x6
-130 x7
-85 x11
Cross body hammer curls
-70 x6
-50 x9
-50 x7
-35 x11
Incline cable extension
-80 x10
-80 x6
-60 x13
Legs/Chest
Back Squat(haven’t done this in 3 months)
-135 x6
-185 x5
-225 x5
-250 x4
DB RDL
-35 x10
-50 x10
-65 x10
Incline bench (deload)
-125 x5 x3
Incline db press
-80 x7
-65 x8
-50 x10
Leg Extension
-110 x20
-130 x20
-150 x16
Seated Leg Curl
-90 x10
-115 x8
-125 x5
Shoulders/Calves
HS Overhead Press
-100 x8
-190 x6
-240 x5
DB Lateral Raise
-35 x9
-35 x7
-30 x10
-20 x12
DB Rear Delt Flies
-15 x20
-10 x20
-10 x25
Seated Calf Raise
-90 x10
-135 x8
-170 x6
HS Straight Leg Calf
-390 x7
-390 x5
-290 x8
-200 x14
ab work
Back
V Grip cable pulldown
-80 x12
-120 x10
-160 x8
-190 x6
Dead Stop db row
-100 x10
-100 x9
-100 x12
DB Shrug
-60 x10
-80 x10
-80 x8
Cable Row
-180 x8
-190 x6
-120 x10
Reverse Hyper
-bw x15 x2