Arms
CGB
-135 x6
-170 x6
-195 x4
-195 x3
Incline db curl
-25 x10
-35 x8
-45 x7
-45 x5
DB decline extensions
-30 x15 x2
Rope pinwheel cable curl
-92.5 x5
-70 x6
-50 x10
Cable pushdown
-60 x10
-50 x10
Chest/Shoulders
Incline bench
-135 x6
-170 x6
-190 x5
Seated smith overhead press
-105 x8
-125 x8
-145 x7
HS Flat Press
-250 x5
-200 x6
-160 x10
Incline db lateral raise
-20 x12
-20 x11
-20 x9
-15 x15
Facepulls
-70 x12
-70 x12
-50 x20
Cable pushdowns
Legs
Leg extension warm up
-50 x20
-50 x15
DB Split squat
-25 x10
-35 x6
-40 x7
Seated Leg Curl
-45 x10
-90 x8
-135 x6
-70 x8 (1.5 reps)
Galileo Leg Press
-150 x12
-180 x8
-110 x12
-110 x12
Galileo leg press calf raise
-110 x15
-140 x14
-160 x12
DB RDL
-35 x8 x2
EZ Bar Curls
-30 x10
-60 x8
-70 x8
Back
Strive chest supported row
-90 x12
-180 x8
-240 x7
-130 x9
Pullups
-bw x18
-15 x8
-bw x10
Seated hs shrugs
-180 x10
-200 x8
-220 x6
-90 x10
Kroc row
-75 x14
-75 x11
Reverse hyper
-bw x10
-10 x8
-15 x8
core work
Arms
CGB
-135 x6
-175 x6
-195 x4
-195 x4
Incline db curl
-25 x10
-35 x8
-45 x8
-45 x6
Decline db extensions
-30 x15
-30 x12
-30 x12
Rope cable pinwheel curls
-70 x8
-70 x6
-70 x6
Rope cable pushdowns
2 sets
Seated calf raise
Chest/Shoulders
Decline bench
-135 x8
-175 x6
-200 x5
HS Incline press
-180 x10
-230 x8
-270 x6
Incline db laterals
-20 x13
-25 x11
-30 x8
Upright row
-65 x15
-75 x12
-80 x10
-60 x15
Facepull
3 sets
Cable pushdown
4 sets
Plate squeeze press
-5’s x10 x2
Back
Strive chest supported row
-90 x15
-180 x10
-250 x5
Lat Pulldown
-60 x15
-90 x10
-120 x8
-60 x10
Pullups from dead hang
-bw x8
-bw x5
-bw x5
Shrug dips
3 sets of 8
Reverse Hyper
-bw x10
-15 x8
-25 x7
Chest supported db shrug (with hold for 3 seconds)
-35 x8
-35 x6
-30 x7
Legs
DB Split Squat
-bw x8
-35 x6
-40 x6
-45 x5
Strive lying leg curl
-45 x8
-55 x8
-65 x7
-75 x6
Galileo leg press
-100 x20
-130 x10
-100 x12
Leg Extension
-70 x25
-RDL
-95 x6 x2
core work
Arms
incline db curl
-25 x8
-35 x8
-45 x7
-50 x4
Decline close grip
-135 x8
-175 x5
-205 x3
-210 x3
Cable skull crusher
-50 x12
-70 x12
-90 x10
-100 x9
Rope cable pinwheel curl
-80 x6
-80 x4
-60 x8
-60 x8
close hands push up
bw x10. 10. 10
Chest/Shoulders
BB Bench
-135 x8
-170 x6
-190 x5
-205 x3
HS Incline
-275 x6
-230 x6
-180 x10
Incline db laterals
-20 x10
-25 x12
-30 x7
-15 x14
Upright row
-65 x12
-75 x10
-85 x10
Facepull in lat pulldown
-50 x15
-70 x12
-70 x10
-40 x18
Cable pushdown and plate squeeze press
Back
Strive chest supported row
-90 x12
-180 x10
-250 x5
Wide Grip Pulldown
-80 x15
-110 x12
-140 x10
-60 x15
Smith shrugs
-105 x13
-195 x10
-245 x8
–behind the back - 105 x10
T bar row
-75 x15
-100 x10
-50 x13
Reverse Hyper
-bw x8
-15 x8
-25 x10
4 sets of preacher curls
Legs
DB Split Squat
-35 x8
-45 x6
-50 x6
-50 x6
Strive lying leg curl
-45 x8
-60 x8
-70 x8
-77.5 x6
Galileo leg press
-100 x20
-120 x15
-150 x8
Galileo leg press calf raise
-100 x15
-120 x15
-140 x15
Seated calf raise
-45 x10
-90 x8
-125 x6
DB RDL
-40 x6 x3
core work
Arms
Decline cgb
-135 x8
-175 x7
-205 x5
-155 x10
Incline db curl
-20 x12
-35 x10
-45 x8
-50 x6
Cable pushdown
-50 x10
-70 x10
-80 x10
-90 x6
Overhead cable extension
-50 x13
-40 x15
Hammer Curl
-50 x6
-40 x8
Cable rope pinwheel
-50 x10
-60 x8
core work
Chest/Shoulders
Decline bench
-135 x6
-175 x6
-205 x5
-165 x8
HS Incline press
-280 x4
-230 x6
-180 x11
Incline db laterals
-20 x13
-30 x10
-15 x16
-15 x12
BB Overhead press
-95 x10
-95 x9
Chest supported rear delt flies
-35 x10
-35 x8
-35 x7
-35 x7
Machine flies
-70 x10
-85 x8
-60 x15
2 sets of pushups
Legs
leg extension
-50 x20
-100 x20
db split squat
-35 x8
-45 x6
-55 x6
-55 x4
Strive lying leg curl
-50 x10
-70 x8
-80 x6
-85 x6
RDL
-95 x6 x3
Seated calf raise(stretch and hard contraction)
-45 x10
-70 x7
-80 x6
-45 x8
Galileo leg press
-100 x20
-120 x14
-150 x10
core work
Back
dead hang pullups
-bw x11
-bw x7
-bw x7
V grip pulldown
-150 x9
-150 x6
-120 x9
Strive chest supported row
-180 x10
-180 x7
-140 x9
-90 x12
Behind the back smith shrug
-105 x10
-135 x10
-175 x6
Reverse Hyper
-bw x10
-20 x8
-25 x10
core work
Chest/Shoulders
Bench press
-135 x8
-175 x6
-200 x4
HS Incline press
-285 x4
-230 x8
-180 x11
DB Incline laterals
-15 x18
-25 x13
-30 x9
-15 x14
Seated bb overhead press
-95 x10
-115 x8
-125 x6
Facepulls 3 sets
Cable upright row 3 sets
Reverse pec deck
-35 x18
-30 x14
Legs
leg extension
-50 x20
-100 x20
db split squat
-35 x8
-45 x6
-55 x6
-60 x4
Lying leg curl
-55 x8
-70 x6
-85 x6
-45 x10
Leg Press
-305 x25
-395 x12
-485 x10
RDL
-135 x6
-135 x5
-135 x4
Leg press calf raise
-100 x12
-120 x10
-140 x8
-160 x6
Leg extension
-100 x20
-50 x20
core work
Back/Arms
Strive chest supported row
-90 x12
-140 x10
-180 x8
-200 x6
-110 x11
Pullup (from dead hang)
-bw x7
-bw x6
-bw x5
-bw x5
Behind the back smith shrug
-105 x12
-195 x8
-215 x6
-105 x12
BB meadow row
-95 x8
-125 x8
-140 x6
BB Curl
-65 x10
-95 x8
-105 x7
-110 x5
-65 x8
Cable pushdown
-50 x12
-60 x10
-70 x10
-80 x6
-50 x12
good fishing time and holidays today might be the only day i make it this week. so went all out
Back Squat
-135 x10
-185 x8
-205 x6
-225 x5
-1135 x10
Farmer walks
80lb db twice around the gym
50lb db once around the gym
Incline bench
-135 x8
-165 x6
-185 x5
-145 x10
-135 x10
Chinups
-bw x10
-25 x8
-35 x6
-35 x4
-bw x6
Dips
-bw x8
-20 x6
-bw x9
-bw x6
-bw x5
3 sets of core work