Back
strive row
-90 x12
-180 x12
-220 x6
-250 x6
Pullups
-bw x13
-bw x9
-bw x6
-bw x6
Rope standing cable row
-130 x12
-140 x12
-100 x12 (3 second squeeze)
Kayak pulldowns
-30 x7
-30 x6
-20 x8
Calf machine shrug
-40 x12
-50 x12
Arms
BB curls
-bar x12
-65 x10
-85 x8
-105 x6
-65 x6
Hammer curls
-55 x6
-55 x6
-40 x7
Rope pulldown
-30 x14
-40 x12
-50 x9
Dip Machine
-180 x10
-190 x8
-190 x6
Overhead cable extension
-50 x12
-50 x9
-40 x10
Legs
leg press
-125 x15
-305 x10
-395 x10
-485 x8
-575 x8
-705 x6
HS Lying leg curl
-25/side x8
-35/side x6
-45/side x4
-20/side 1.5rep x6
Leg Extension
-75 x20
-95 x20
-115 x20
Reverse hyper
-bw x18
-bw x18
Seated calf raise
-45 x12
-90 x10
-125 x9
-140 x6
hopefully my shoulder feels better and can do upper body in a few days.
Upper body
Strive row a1
-90 x12
-180 x12
-230 x7
-255 x6
-255 x5
HS Incline a2
-100 x10
-150 x10
-180 x8
-190 x7
-205 x4
Cable pushdown a1
-40 x12
-50 x10
-60 x8
-50 x8
-30 x16
HS Preacher curl a2
-45 x12
-65 x10
-80 x8
-90 x8
Db curl
-35 x7
-40 x6
Upright row
-65 x10 x3
Band pull apart
-3 x10
Abs
3 sets
Upper body push
HS Incline
-97 x10
-147 x10
-187 x8
-207 x6
-217 x4
-97 x10
HS lateral raise
-20 x16
-30 x12
-40 x10
-50 x8
-20 x20
Dip machine
-170 x10 x3
Rope pushdown
-40 x15
-40 x12
-30 x15
Pushups
-bw x10 x3
shoulder still a little sore
Legs
Leg Press
-125 x12
-215 x10
-395 x10
-565 x11
-715 x6
Lying leg curl
-65 x8
-80 x8
-100 x6
-65 x6 x6parials
-45 x8 x6partials
Front squat
-135 x6
-155 x5
Leg Extension
-100 x25
Seated calf raise
-45 x8
-90 x8
-115 x7
-140 x5
-45 x10
Reverse hyper
-10 x10 x3
3 sets for abs
Back at it after getting tonsils removed. Doing a 3 way push pull legs. with some yates inspired stuff
Decline bench
-95 x12
-115 x11
-135 x11
Incline db
-45 x10
-55 x9
Ships
-85 x12
-105 x11
-125 x9
Pulse lat raise machine
-50 x14
-70 x11
Cable lat raise
-10 x15
Cable pushdown
-30 x15
-40 x13
-60 x9
Incline cable extension
-50 x12
-50 x12
Overhead db extension
-45 x15
Pull
Meadows rows (not sure if I like these giving them a few more tries)
-25 x12
-50 x10
-75 x6
Close grip cable pulldown
-70 x12
-80 x12
-100 x10
DB Shrug
-50 x10
-60 x10
Db rear delt fly
-20 x10
-25 x10
-30 x9
HS Preacher curl
-45 x10
-65 x8
-85 x6
Concentration curl
-15 x10
-20 x8
Legs (yesterday) lost 12lbs total from tonsils out. back up 7 pounds now.
10min elliptical
RDL
-bar x10
-95 x10
-115 x8
-135 x7
Lying leg curl
-45 x10
-75 x6
Strive leg press
-150 x12
-240 x10
-330 x9
Seated calf raise
-45 x12
-70 x10
-95 x9
Galileo leg press
-120 x10
-150 x8
galileo leg press calf raise
-130 x12
-150 x7
3 sets for abs
Push
Decline bench
-135 x10
-155 x10
-175 x6
Incline db
-45 x11
-60 x9
Ship
-85 x10
-115 x10
-135 x8
Lateral raise machine
-50 x15
-80 x8
cable lat raise
-10 x9
Cable pushdown
-40 x10
-50 x10
-70 x7
Incline cable extension
-50 x10
-50 x9
Overhead db extension
-45 x13
Pull
V grip cable pulldown
-50 x12
-70 x12
-90 x10
-120 x7
Meadows rows
-50 x10
-75 x8
-95 x6
DB Shrug
-50 x10
-65 x10
Bend over db flies
-15 x15
-20 x12
-25 x9
-25 x11
HS Preacher curl
-45 x10
-67.5 x8
-90 x6
Concentration curl
-25 x9
-30 x6
Legs
Strive leg press
-90 x12
-270 x12
-360 x10
-450 x9
Lying leg curl
-45 x12
-70 x8
-85 x7
Smith lunge
-105 x6
Seated calf raise
-45 x13
-90 x9
-115 x7
3 sets for abs
Push
Decline bench
-135 x10
-165 x8
-180 x6
Incline db
-50 x10
-65 x7
Cable lateral raise
-10 x10
-20 x8
-20 x8
-10 x10
-10 x8
Cable pushdown(v grip)
-30 x14
-50 x10
-72.5 x9
Overhead db extension
-50 x12
-50 x10
Pull
Meadows row
-bar x10
-50 x8
-75 x8
-100 x7
Seated cable row (wide grip)
-100 x10
-130 x8
V grip pulldown
-90 x12
-110 x10
-130 x9
DB Rear delt fly
-20 x14
-25 x10
-30 x9 4 partial reps
HS Preacher curl
-55 x10
-75 x8
-85 x6
Concentration curl
-30 x6
-20 x10
Legs
RDL
-bar x12
-115 x10
-135 x8
-150 x11
Strive leg press
-90 x15
-270 x12
-460 x10
Lying leg curl
-65 x 10
-90 x6
Galileo leg press
-100 x15
-150 x10
Galileo leg press calf
-100 x15
-120 x12
-150 x6
Seated calf raise
-90 x10
-120 x6
3 sets for abs
Push
Decline bench
-135 x8
-170 x8
-185 x6
DB Incline
-50 x10
-65 x8
Lateral raise machine
-50 x12
-70 x10
-90 x9
Cable lateral raise
-20 x8
SHIPS
=105 x10
-135 x8
-145 x6
Cable pushdown
-40 x12
-60 x9
-72.5 x7
Cable overhead extension
-50 x9
-50 x10
DB Overhead
-55 x10
Legs
Strive leg press
-90 x15
-270 x12
-390 x10
-500 x8
RDL
-135 x8
-155 x8
-175 x7
Squat
-135 x10
-155 x8
Lying leg curl
-75 x10
-95 x6
Seated calf raise
-45 x10
-90 x8
-125 x6
Galileo leg press calf
-150 x10
-160 x6
-100 x10
6 sets for abs
Pull
v grip pulldown
-70 x15
-100 x10
-135 x10
meadow rows
-75 x10
-105 x6
-60 x9
BB Shrug
-135 x10
-225 x6
Rear delt flyes
-15 x14
-25 x10
-35 x7
HS Preacher curl
-50 x10
-75 x8
-90 x6
Concentration curl
-30 x7
-25 x10
kayak rows
-30 x8
Push
Decline bench
-135 x8
-170 x8
-190 x7
Incline db
-50 x10
-70 x7
SHIP
-105 x10
-125 x8
-150 x6
Lateral machine
-60 x10
-100 x7
Cable lateral
-25 x7
Cable pushdown
-40 x12
-55 x10
-75 x8
Overhead cable extension
-60 x8
-50 x8
Db overhead
-50 x8
Legs
Strive leg press
-90 x12
-270 x10
-380 x10
-475 x8
RDL
-135 x8
-165 x6
-185 x8
Lying leg curl
-70 x8
-100 x5
Smith lunge
-65 x8
-85 x6
Seated calf
-45 x12
-90 x9
-132.5 x6
Galileo leg press calf
-120 x7
-160 x6
-100 x11
3 sets for abs