Pull (lower back was sore from legs earlier in the week)
V grip cable pulldown
-50 x12
-90 x12
-120 x8
-140 x8
HS Iso row
-45/side x10
-70/side x9
-90/side x8
-55/side x9
BB Shrug
-135 x12
-230 x8
Rear delt flyes
-20 x13
-30 x10
-35 x7
HS Preacher curl
-55 x10
-70 x8
-92.5 x7
Concentration curl
-30 x8
-30 x6
Push
Decline bench
-135 x8
-170 x8
-195 x6
Incline db
-50 x10
-70 x8
-50 x8
SHIP
-105 x10
-125 x8
-155 x6
Cable lateral raise
-10 x10
-20 x8
-22.5 x7
Cable pushdown
-40 x12
-55 x10
-70 x8
Overhead cable extension
-60 x8
-50 x8
DB Overhead extension
-40 x15
forgot to log a few days last week.
yesterday
Legs
Strive leg press
-90 x15
-270 x12
-400 x10
-505 x7
Lying leg curl
-55 x10
-75 x8
-100 x7
RDL
-135 x8
-175 x8
-205 x7
Squat
-135 x8
-155 x6
Seated calf raise
-45 x13
-90 x10
-130 x7
Galileo calf
-130 x8
-170 x5
3 sets for abs
Pull
HS Iso Row
-45/side x10
-75/side x8
-90/side x8
-105/side x9
V grip pulldown
-90 x12
-130 x9
-155 x8
BB Shrug
-135 x12
-225 x8
-255 x6
Bent over db fly
-20 x13
-30 x10
-35 x8
HS Preacher curl
-45 x12
-75 x8
-102.5 x6
Concentration curl
-30 x7
-30 x6
Hammer curl
-40 x8
Kayak row
-35 x9
Push
Decline bench
-135 x8
-175 x7
-205 x5
DB Incline press
-75 x7
-60 x9
SHIP
-105 x8
-130 x7
-160 x5
Cable lateral raise (different cable machine than usual)
-15 x10
-25 x4
-10 x12
Cable pushdown
-35 x15
-55 x12
-70 x9
Overhead db
-50 x10
-50 x9
BB Skull crusher
-bb x10
-bb x8
Machine fly set of 10
Legs
Strive leg press
-90 x16
-270 x12
-400 x10
-450 x8
-520 x7
Lying leg curl
-60 x8
-80 x8
-102.5 x6
RDL
-135 x8
-185 x7
-210 x6
Leg Extension
-100 x20
-150 x18
Seated calf raise
-45 x10
-90 x10
-135 x6
Galileo leg press calf
-130 x8
-170 x5
-90 x8
Pull
HS Row
-45/side x12
-70/side x10
-95/side x8
-105/side x7
V grip pulldown
-90 x10
-130 x8
-160 x6
BB Shrug
-135 x13
=225 x2 (lower back starting to feel weird on these)
DB Shrug
-50 x10 x8
Rear delt flyes
-20 x15
-30 x12
-35 x10 dropset 15x10
HS Preacher curl
-65 x8
-85 x8
-105 x5
Pinwheel curls
-45x 8
-35 x8
Concentration curl
-20 x10
Kayak rows
-35 x8
Push
Decline bench
-135 x8
-175 x8
-205 x4 dropset 135 x10
SHIP
-105 x10
-130 x8
-160 x7
HS Incline press
-45/side x10
-65/side x9
-75/side x7
Lateral raise machine
-50 x15
-70 x12
-90 x8
Cable pushdown
-40 x15
-60 x10
-75 x7
BB skull crusher
-bar x10
-55 x8
-60 x7 cgp x10
Pull
HS Row
-45/side x10
-70/side x10
-90/side x8
-110/side x7
Vgrip pulldown
-90 x10
-130 x8
-165 x7
Bend over rear delt fly
-20 x15
-30 x11
-35 x10
DB Shrug
-50 x15
-50 x12
-50 x10
HS Preacher curl
-65 x8
-85 x8
-105 x6
Concentration curl
-30 x8
-20 x9
Kayak row
-35 x7
-30 x4
Forgot to log my leg workout from monday…see what I remember
Leg Press
top set 520 x7
RDL
-top set 225 x6
Lying leg culr
-top set 107.5 x6
Seated calf raise
-135 x6
Push
Decline bench
-135 x8
-185 x6
-205 x4
HS Incline
-55/side x10
-70/side x9
-82.5/side x7
dropset 45/side x9
Seated bb overhead press
-95 x10
-115 x8
-135 x4
Pulse lateral raise
-60 x12
-80 x9
-100 x6
Cable pushdown
-40 x12
-60 x10
-80 x7
BB Skullcrusher
-65 x10
-75 x8
-55 x12
Dips
bw x8
Legs
Strive leg press
-90 x15
-270 x12
-360 x10
-450 x9
-525 x7
Lying leg curl
-65 x8
-85 x8
-107.5 x6
Smith front squat
-105 x8
-135 x7
Reverse Hyper
-bw x10 x3
Seated calf raise
-45 x14
-90 x10
-137.5 x6
Straight leg calf standing
-100 x12
-120 x10
-140 x8
6 sets for abs
Pull
V grip pulldown
-80 x12
-120 x10
-170 x7
HS Row
-70/side x12
-90/side x9
-115/side x7
-65/side x8
DB Shrug
-50 x15
-50 x11 x2
superset with Behind back smith shrug
-105 x6 x3
DB Rear Delt flyes
-15 x20
-20 x15
-25 x12
HS Preacher curl
-65 x8
-87.5 x8
-107.5 x5
Concentration curl
-30 x7
-20 x9
-20 x8
Kayak Row
-40 x8
Push
Decline bench
-135 x10
-175 x8
-205 x3
HS Incline
-65/side x8
-80/side x8
-90/side x6
SHIP
-105 x8
-135 x8
-165 x5
Lateral Raise Machine
-60 x15
-80 x10
-100 x7
Rope cable pushdown
-30 x12
-50 x10
-70 x6
-40 x8
-30 x8
-20 x8
Skullcrusher
-50 x10
-70 x10
-80 x6
Legs
Bicycle intervols with heavy resistance 9min
Lying leg curl
-45x6
-70x6
-85x6
-110 x5
Smith front squat
-105 x8
-135 x6
-155 x5
Reverse hyper
-bw x12
-bw x10
-bw x10
Seated calf raise
-45 x10
-90 x10
-140 x5
Galileo leg press calf
-100 x10
-130 x8
-180 x5 dropset 90 x8
6 sets for abs
Pull
HS Row
-45/side x10
-70/side x8
-90/side x8
-115/side x6
V grip pulldown
-90 x12
-140 x8
=175 x6
Behind back smith shrug
-105 x10
-125 x10
-135 x8
Facepulls
-50 x15
-50 x11
-50 x10
BB Curl
-bar x10
-75 x8
-95 x8
-110 x5
Concentration curl
-30 x10
-20 x10
-20 x7
3 sets for abs
Push
Decline bench
-135 x12
-165 x8
-195 x6
HS Incline
-70/side x8
-90/side x7
-92.5/side x6
SHIP
-105 x10
-140 x8
-170 x5
Lateral Raise Machine
-60 x15
-80 x10
-110 x8
Cable pushdown
-40 x15
-60 x12
-82.5 x8
BB Skullcrusher
-85 x8
-90 x7
-75 x10 cgb x8
1 set of machine flies
legs
rdl
-135 x10
-185 x7
-235 x5
-135 x6
smith front squat
-105 x8
-125 x7
-145 x6
HS Straight leg calf
-180 x10
-270 x10
-360 x6
-380 x6
Alternating db curl
-20 x10
-35 x8
-45 x7
-50 x6
3 sets for abs
Pull
HS Row
-45/side x12
-70/side x10
-105/side x8
-120/side x6
V grip pulldown
-90 x10
-130 x8
-180 x6
Face pull
-50 x15
-70 x14
-90 x11
-90 x10
Behind back smith shrug
-105 x14
-135 x10
-155 x8
Standing db curl
-20 x10
-35 x8
-45 x7
-45 x6
Concentration curl
-30 x8
-20 x9
Pinwheel curl
-40 x8
-45 x6
Push
Decline bench
-135 x10
-170 x8
-200 x5
HS Incline
-45/side x10
-70/side x8
-95/side x6
SHIP
-105 x8
-140 x7
-175 x5
Lateral raise machine
-70 x14
-90 x10
-110 x7
Cable pushdown
-40 x15
-60 x10
-85 x7
db overhead extension
-40 x10 x2
-20 x10 x2
20 pushups
5 sets for abs