Chest/Shoulders
Incline bench
-135 x8
-165 x6
-190 x4
HS Unilateral incline
-50/side x8 x2
-50/side x15
Delt Triad
-20 x8 x2
-20 x10
Seated calf raise
-45 x10
-90 x10
-135 x10
-45 x10
plate raises
-10 x10
-10 x10
-25 x10
-25 x15
Legs
Leg Extension
-50 x15
-100 x15
-150 x15
Seated leg curl
-45 x8
-90 x8
-115 x6
-125 x5
drop set 1.5 reps 55 x8
Smith front squat
-105 x8
-155 x8
-185 x5
-105 x10
RDL
-135 x6
-155 x6
-165 x4
Unilateral standing leg press
-40 x20
-50 x20
Arms
CGB
-135 x8
-170 x6
-195 x3
-135 x9
Incline db curl
-25 x8
-35 x6
-45 x6
-55 x4
Rope cable pinwheel curl
-80 x6
-60 x9
-40 x12
1 arm db extension
-20 x12
-25 x10 x2
Cable pushdown
-60 x10
-70 x10
-80 x10
Strive machine curl
-50 x8 x3 (1 set on each setting)
A little change in my training style. Training smarter, maybe more machines, better form, more warm up, mobility
Chest/Shoulders
Incline bench
-95 x10
-135 x8
-170 x6
-195 x3
-145 x9
DB Overhead press
-40 x10
-50 x10
-60 x8
Techno lateral raise machine
-70 x10
-60 x10
-50 x12
Strive fly machine
-70 x10
-80 x10
-90 x8
-50 x12
DB bent over rear delt fly
-20 x15
-30 x12
-35 x8
-15 x13
Dips
-bw x10 x3
Legs
5 min incline walk to warm up
Leg Extension
-50 x20
-100 x20
-150 x15
-200 x15
-100 x15
Seated leg curl
-45 x12
-90 x10
-130 x6
-60 x9 (1.5 reps)
HS straight leg calf
-290 x10
-380 x8
-430 x5
Seated calf raise
-45 x10
-90 x10
-135 x6 x2
Leg Press machine
-100 x12
-100 x20
-140 x20
Barbell curl
-65 x10
-85 x9
-95 x8
-55 x10
Back
Strive chest supported row
-90 x12
-180 x10
-270 x7
-180 x12
Pullups
-bw x10
-bw x10
-15 x9
-15 x6
Chest supported db shrugs
-40 x10
-50 x8
-60 x8
Low back machine
-60 x15
-80 x12
-90 x9
Kroc row
-75 x18
Straight arm pulldown
-50 x10
-40 x10
core work
Arms
CGB
-135 x8
-175 x6
-195 x4
-155 x7
Incline db curl
-25 x8
-35 x8
-45 x7
-60 x2
Overhead rope extension
-50 x10
-70 x8
Overhead extension
-70 x15
-70 x11
Rope cable pinwheel
-90 x6
-70 x8
-50 x10
-50 x12
Cable pushdown
-80 x10
-90 x10
Chest/Shoulders
Incline bench
-135 x8
-176 x6
-195 x3
DB overhead press
-40 x8
-55 x8
-65 x8
DB Bench
-80 x8
-70 x9
Reverse db fly
-25 x15
-30 x12
-35 x11
Machine lateral raise
-70 x12
-60 x12
-50 x10
Machine fly (strive)
-80 x10
-100 x10
Preacher curl
-45 x10
-65 x10
-75 x8
Legs
Leg extension
-50 x20
-100 x20
-150 x20
-170 x15
Leg Curl
-45 x12
-90 x10
-130 x6
-60 x10 (1.5 reps)
Goblet squat
-35 x20 x3
Seated calf raise
-45 x15
-90 x10
-135 x8
-170 x3
Cable pushdown
-50 x12
-70 x10
-80 x8
Back/Arms
Strive row
-90 x12
-180 x10
-275 x5
-130 x10
-90 x10
CGB
-135 x8
-175 x6
-205 x3
-155 x8
-135 x10
cable pinwheel curls
-40 x10
-60 x8
-92.5 x4
-50 x10
Chinups
-bw x6
-bw x6
-bw x8
Close hands push ups
-bw x10 x2
Chest/Shoulders
Incline bench
-135 x9
-165 x8
-185 x5
DB Overhead press
-40 x10
-55 x8
-50 x12
HS Flat bench
-110 x10
-200 x8
-230 x5
Lateral raise machine
-80 x7
-60 x12
-60 x10
-40 x14
Dips
-bw x10 x3
2 sets of 1 arm cable pushdowns
Legs
stationary bike 8 min with 3 very hard resistance
HS Unilateral Leg Press
-90/side x10
-135/side x10
-185/side x7
Seated leg curl
-45 x10
-90 x8
-132.5 x5
-60 x10 1.5rep
-45 x9
Seated calf raise
-45 x10
-90 x8
-135 x8
-145 x6
HS Preacher curl
-25 x10
-50 x10
-75 x8
-85 x7
Back
Strive chest supported row
-90 x12
-180 x10
-230 x7
-180 x8
-90 x13
Pullups
-bw x10 x4
HS Seated shrug
-115 x10
-145 x8
-175 x7
DB Shrug
-50 x10 x2
Reverse Hyper
-bw x8
-bw x9
-bw x10
-bw x8
core work
lower back is feeling better
Arms
CGB
-135 x6
-165 x6
-185 x6
-195 x3
Decline db extension
-20 x10
-30 x9
-30 x9
-20 x12
Rope cable pinwheel curl
-50 x10
-70 x8
-90 x6
Incline db curl
-25 x9
-35 x8
-45 x7
-35 x7
HS Straight leg calf
-90 x12
-180 x10
-290 x8
-380 x8
-180 x8
Chest/Shoulders
Incline bench
-135 x6
-170 x6
-185 x6
HS Flat bench
-220 x8
-240 x6
-180 x8
DB Overhead press
-50 x10
-50 x10
-50 x12
Lateral Raise machine
-80 x7
-70 x8
-60 x13
Facepulls paramount cable machine
-60 x12 x3
Tricep pushdowns and some core work
Legs
Seated leg curl
-45 x10
-90 x8
-135 x5
-65 x7 (1.5) reps
-45 x12
Leg Extension
-50 x15
-100 x15
-150 x15
-170 x15
HS Unilateral leg press
-135 x12
-180 x10
-200 x8
-135 x20
Smith front squat
-85 x5 x2
DB RDL
-35 x5 x2
Seated calf raise
-45 x8
-90 x8
-135 x6
-145 x5
3 sets of ez bar curls
Back
Strive chest supported row
-90 x12
-180 x8
-235 x6
-140 x14
Pullups
-bw x15
-10 x9
-15 x6
-bw x9
HS Seated shrug
-90 x10
-180 x8
-200 x6
DB Shrug (with pause at top)
-50 x10
-40 x12
HS pulldown
-25/side x12
-45/side x10
Reverse hyper
-bw x10
-10 x6
-10 x8
core work
Arm workout saturday forgot to log
Only going to make it 3 times this week so…
Chest/Back
Strive row
-90 x12
-180 x10
-240 x5
-140 x10
HS flat press
-100 x12
-190 x8
-245 x7
Pullups
-bw x16
-15 x7
-20 x7
-bw x11
Incline bench
-135 x8
-170 x6
-195 x3
Machine fly
-75 x10
-95 x9
-70 x12
DB Shrug(with pause at top for 3-5sec)
-55 x10
-50 x10
-40 x9
Legs
DB split squat
-bw x10
-35 x8
-35 x6
-35 x6
Seated leg curl
-45 x8
-90 x6
-135 x6
-45 x15 with hard squeeze at each rep
Cybex leg press
-100 x10
-130 x10
-150 x8
-70 x20
Cybex leg press calf raise
-70 x15
-80 x15
-90 x15
Reverse Hyper
-bw x6 x3
core work