Chest/Shoulders
BB Bench
-135 x8
-170 x6
-195 x4
-195 x2
HS Incline
-290 x3
-230 x8
-180 x11
Seated bb overhead press
-95 x10
-115 x8
-135 x6
Incline db lateral
-20 x14
-30 x10
-30 x9
-15 x13
Facepull
3 sets
Machine flies
3 sets
Legs/Arms
DB Split squat
-35 x10
-45 x8
-60 x4
Lying leg curl
-60 x10
-75 x8
-85 x6
-90 x5
HS Leg Press
-395 x20
-485 x14
-575 x10
Cable Pushdown
-40 x12
-60 x10
-80 x6
-60 x9
-40 x10
-40 x10
HS Preacher curl
-35 x10
-70 x8
-85 x6
-96 x6
-45 x10
Back/Calves
Pullups
-bw x10
-bw x8
-bw x10
-bw x7
-bw x5
Seated calf raise
-45 x10
-90 x8
-115 x7
Chest supported bb row
-95 x6
-95 x6
-115 x10
-135 x7
-145 x5
DB Shrug and hold
-55 x10
-55 x10
-55 x8
Reverse Hyper
-bw x10 x3 hard flex at top
Galileo leg press calf raise
-150 x8
-170 x6
-200 x4
4 sets for abs
Chest/Shoulders/Triceps
Decline bench
-135 x6
-175 x6
-205 x5
HS Incline
-270 x6
-180 x8
-90 x15
Incline lateral raise
-20 x15
-30 x8
-35 x4
-15 x20
Wolfe face pull in lat pulldown
-70 x15
-90 x10
-110 x9
-50 x20
Upright row
-75 x15
-85 x12
Cable pushdown and rope overhead extension 3 sets
Legs/Biceps
Leg extension
-50 x20
-100 x20
HS Leg Press
-2pps x15
-3pps x15
-4pps x10
-5pps x8
-6pps x5
Lying leg curl
-45 x10
-65 x8
-80 x7
-90 x6
-95 x5
Leg Extension
-150 x15
-100 x15
-50 x20
Seated calf raise
-45 x10
-90 x9
-115 x6
-125 x5
HS Preacher curl
-45 x8
-65 x8
-85 x6
-95 x5
Hammer curl
-35 x7 x3
my weeks have been all messed up due to fishing trips and moving. back to normal days/routine soon!!!
Back
Strive chest supported row
-90 x10
-180 x9
-200 x7
-220 x6
-130 x12
V grip lat pulldown
-150 x8
-130 x8
-110 x9
-90 x9
-70 x12
Rackpull
-135 x8
-225 x7
-245 x6
5 sets of rope crunches
Galileo leg press calf raise
-170 x10
-190 x7
-200 x4
Rope pushdown 3 sets
Upper body/calves
Decline bench
-135 x8
-165 x8
-195 x6
-210 x4
-135 x11
Chinups
-bw x12
-bw x12
-bw x10
-bw x9
High Incline smith press
-105 x10
-145 x8
-165 x6
-105 x11
Facepull in lat pulldown
-70 x15
-90 x12
-110 x10
-50 x25
Seated calf raise
-45 x12
-90 x12
-115 x9
-130 x8
Arms/Hamstrings/Abs
Incline db curl
-20 x12
-35 x10
-45 x7
-45 x6
Overhead rope extension
-30 x12
-40 x12
-50 x10
-60 x9
Rope cable curls
-70 x10
-90 x10
-110 x8
-130 x6
Cable pushdown
-60 x12
-60 x10
-40 x10
-30 x15
Lying leg curl
-45 x10
-65 x10
-85 x8
-95 x5
-45 x10
3 sets of abs
No internet so missed recording a few workouts.
Arms
Decline close grip
-135 x8
-175 x7
-205 x4
Incline db curl
-25 x10
-40 x8
-50 x7
Cable skull crusher
-70 x15
-90 x12
-110 x10
Pinwheel curl
-60 x8
-60 x6
-50 x10
Cable pushdown
-60 x10
-50 x12
Preacher curl
-65 x10
-75 x8
3 sets of abs
Chest
Bench press
-135 x6
-175 x6
-190 x3
-150 x9
Incline db press
-65 x8
-65 x7
-65 x6
Strive machine fly
-70 x10 x3
Seated calf raise
-45 x12
-90 x10
-115 x8
-125 x6
Shoulders
a1 Overhead smith press
-105 x8
-145 x6
-165 x4
a2 1 arm standing db lateral
-15 x10
-20 x12
-25 x9
-15 x13
DB Shrug
-60 x10
-65 x10
-70 x8
wolf face pull
-70 x12
-90 x10
-110 x10
decline crunches and planks
Legs
HS Leg Press
-125 x10
-305 x10
-485 x10
-570 x10
-660 x12
Lying leg curl
-55 x10
-70 x8
-90 x6
-45 x10 x10 partial reps
Smith front squat
-105 x8
-135 x6
RDL
-135 x8 x2
Leg Extension
-100 x20
Back
Strive chest supported row
-90 x12
-180 x11
-230 x7
-240 x6
V Grip pulldown
-100 x10
-120 x10
-140 x8
-160 x6
Reverse Hyper
-bw x10 x3
HS Pullover
-90 x10
-140 x6
Standing cable row
-100 x12
-120 x15
Arms
Incline db curl
-25 x10
-35 x8
-45 x7
-40 x6
DB Hammer curl
-50 x6
-50 x7
-40 x7
Cable pushdown
-40 x15
-50 x12
-60 x10
-70 x9
Dip Machine
-150 x10
-170 x8
-180 x6
Cable skull crusher
-100 x10
-110 x8
-110 x8
-80 x12
Cable rope curls
-100 x10
-120 x9
Chest/Calves
Bench press
-135 x8
-155 x5
-175 x3
-185 x3
-200 x3
-205 x5
Incline db press
-70 x9
-70 x8
-70 x8
Strive fly machine
-80 x10
-75 x10
-70 x10
Seated calf raise
-45 x14
-90 x11
-125 x8
-140 x6
Galileo leg press calf raise
-150 x10
-170 x6
-190 x5
Shoulders/abs
a1 Smith overhead press
-105 x10
-155 x6
-165 x5
a2 Standing 1 arm db lateral
-20 x10
-30 x8
-30 x8
-15 x18
DB Shrugs
-50 x10
-65 x10
-70 x8
-85 x6
wolf face pulls
-80 x12
-100 x10
-120 x9
cable upright row 3 sets
9 sets for abs
Legs
Leg Press
-125 x15
-305 x10
-485 x10
-575 x8
-675 x9
Lying leg curl
-45 x10
-70 x8
-95 x6
-45 x8 45x10 partial
RDL
-135 x8
-155 x6
-165 x5
Leg Extension
-150 x20
-100 x20
-50 x25
Back
Strive row
-90 x12
-180 x12
-245 x6
-245 x5
Pullups
-bw x12
-bw x8
-bw x7
Kayak rows
-30 x6 x3 love these
Reverse hyper
-bw x15 x2
Rope cable row
-120 x12 x2
Chest/Shoulders
Bench press
-135 x6
-155 x3
-175 x3
-190 x3
-205 x3
-210 x2
1 arm db lateral
-15 x12
-25 x10
-35 x6
-20 x12
HS Incline (yellow machine, usually use the white one)
-100 x10
-130 x10
-160 x8
Wolf face pull
-90 x12
-110 x10
-130 x8
Cable flies
-20 x8
-30 x6
-30 x6
Band pull aparts
-2 sets of 10
Legs
leg press
-125 x15
-305 x12
-395 x8
-575 x8
-690 x6
lying leg curl
-65 x8
-80 x8
-97.5 x6
-65 x6 x6 partials
-45 x8 x8 partials
smith front squat
-135 x6
-155 x6
-165 x4
reverse hyper
-bw x12 x3
leg extension
-105 x22