Legs
Lying leg curl
-45 x10
-70 x10
-110 x5
-70 x9
Leg Extension strive
-45 x20
-70 x20
-90 x20
-105 x14
Standing unilateral leg press
-70 x8
-90 x8
-100 x6
DB RDL
-35 x8 x3
Seated calf raise
-45 x14
-90 x11
-140 x5
Galileo leg press calf
-120 x12
-160 x8
-190 x5
-100 x15
3 sets for abs
lower back kind of sore lately. so no squats or regular rdl
Pull
HS Row
-45/side x12
-90/side x10
-120/side x6
V grip pulldown
-90 x12
-140 x9
-185 x6
Behind back smith shrug
-105 x10
-155 x8
-170 x6
DB Shrug
-50 x10
-50 x8
Facepull 4 sets not sure of weight. Different cable machine than usual
Standing rope cable rows
-90 x10
-100 x10
-120 x9
BB curl
-85 x8
-105 x6
-65 x8
Concentration curl
-30 x9
-30 x6
-20 x9
3 sets for abs
Push
Decline bench
-135 x10
-175 x8
-205 x6
HS Incline
-45/side x12
-70/side x10
-95/side x6
Lateral raise machine
-70 x15
-90 x12
-120 x6
HS overhead press
-45/side x8
-70/side x8
-90/side x6
Cable pushdown
-40 x15
-60 x12
-90 x7
BB Skullcrusher
-75 x8
-90 x6
-bar x12
3 sets for abs
Legs
Lying leg curl
-45 x10
-80 x8
-110 x4
Smith front squat
-105 x10
-145 x8
-170 x6
DB Rdl
-35 x8 x2
-35 x10
Leg extension
-35/side x29
-45/side x22
-50/side x19
Seated calf raise
-45 x15
-90 x12
-142.5 x6
Galileo leg press calf
-130 x10
-160 x7
-190 x4
-100 x12
3 sets for abs
pull
HS Row
-45/side x12
-70/side x10
-115/side x8
-125/side x6
Vgrip pulldown
-100 x10
-150 x8
-190 x5
facepull
-50 x20
-70 x17
-90 x18
Behind back smith shrug
-105 x15
-155 x8
-175 x6
DB Shrug
-55 x10
-50 x10
BB Curl
-bar x8
-85 x8
-95 x6
-100 x5
Concentration curl
-35 x8
-35 x6
-25 x9
3 sets for abs
Push
Decline press
-135 x10
-175 x8
-210 x5
HS Incline
-45/side x10
-75/side x8
-100/side x6
SHIP
-105 x8
-145 x7
-180 x3
Lateral Raise machine
-70 x16
-90 x12
-110 x8
Cable pushdown
-40 x17
-65 x12
-92.5 x6
BB Skulls
-bar x12
-65 x9
Overhead db extension
-35 x11 x2
Legs 2 days ago forget the weights used for all sets. Deload next week…
Pull deload
-Pullups bw 3 x8
-Bent over bb row 95 x8 x3
-DB Shrug 50 x8 x2
-Facepull 3 light sets of 10
-BB curl 65 x6 x3
-Concentration curl 20 x6 x2
6 sets for abs
Push
Decline bench
-135 x8
-145 x8
-155 x8
Seated bb overhead press
-95 x6 x3
DB Lateral Raise
-20 x15
Dips
-bw x8 x3
Cable pushdown
-40 x10
3 sets for abs
Legs
Lying leg curl
-45 x8 x3
Smith front squat
-105 x6 x3
HS Straight leg calf
-90 x10
-180 x10 x2
3 sets for abs
Pull
2 sets of pullover machine for warm up
HS Row
-45/side x10
-70/side x10
-105/side x8
-125/side x6
V grip pulldown
-90 x10
-140 x8
-180 x5
Facepulls
-60 x15
-80 x12
-100 x9
Behind back smith shrug
-105 x15
-155 x12
-185 x6
Standing ez bar curl
-65 x8
-85 x8
-105 x6
Concentration curl
-35 x7
-30 x6
-20 x9
Kayak rows
-40 x8
Push
Decline bench
-135 x10
-180 x8
-210 x5
HS Incline
-45/side x10
-72.5/side x8
-105/side x5
SHIP
-105 x8
-145 x7
-170 x5
Cable lateral raise
-10 x10
-20 x8
-25 x7
Cable pushdown
-40 x12
-60 x10
-80 x8
Incline ez skulls
-50 x10
-60 x10
-70 x8
Overhead db extension
-35 x10 x2
Legs
Strive leg press
-90 x15
-270 x12
-380 x10
-500 x6
Sumo deadlift
-135 x8
-185 x8
-225 x5
Seated calf
-45 x15
-90 x11
-145 x5
Unilateral leg curl
-50/side x8
-60/side x8
-70/side x7
HS straight calf
-180 x10
-350 x8 x2
3 sets for abs
Leg Extension
-70 x25
Pull
HS Row
-45/side x12
-90/side x10
-130/side x7
V grip pulldown
-90 x10
-140 x8
-185 x6
HS Seated shrug
-45/side x10
-70/side x8
-75/side x6
Facepull
-60 x18
-80 x15
-100 x10
Rope cable row
-80 x15
-110 x10
EZ curl
-60 x10
-80 x8
-110 x5
Pinwheel curl
-40 x8
-55 x6
Concentration curl
-35 x4
-15 x10
Push
decline bench
-135 x10
-185 x8
-215 x5
hs incline
-45/side x10
-75/side x8
-105/side x6
Seated bb overhead
-135 x8
-145 x6
-115 x8
DB Lateral raise
-20 x15
-25 x11
-15 x15
Cable pushdown
-40 x15
-60 x10
-85 x8
Incline skulls
-40 x15
-60 x10
-80 x7
Dips
-bw x12
Legs(worked out with my fiancee and did a few other things not leg related)
15min eliptical
Unilateral standing leg press
-50 x15
-80 x12
-100 x6
Sumo deadlift
-135 x10
-185 x8
-245 x5
Seated calf raise
-45 x12
-90 x10
-145 x5
Lunges
across room and back with 30 db
Dips
-bw x8 x4
Leg Raises
-bw x15
-bw x10
-bw x9
Pull
15min elliptical
HS row
-45/side x12
-90/side x11
-137.5/side x7
Pullups
bw x15 bw x9 bw x8
3 sets facepulls
Standing ez curls
-75 x10
-95 x8
-110 x7
2 sets of pinwheels
abs
Push
Decline
-135 x10
-185 x8
-220 x4
HS Incline
-45/side x10
-70/side x8
-105/side x7
DB Lateral
-15 x18
-20 x12
-25 x10
SHIP
-105 x10
-155 x6
-125 x8
Cable pushdown
-40 x16
-60 x12
-90 x8
-100 x6
DB Extension
-30 x8 x2
Legs
Uni leg curl
-25/side x10
-50/side x8
-75/side x6
Smith front squat
-105 x8
-155 x6
-165 x5
DB RDL
-35 x10
-45 x8
-50 x6
Leg Extension
-50/side x18
-60/side x16
-35/side x22
HS Straight calf
-180 x12
-270 x10
-340 x7
-340 x6
-90 x14
ab work
Push
Decline bench
-135 x8
-185 x8
-225 x3
HS Incline
-45/side x10
-100/side x7
-105/side x6
DB Lateral
-15 x20
-20 x17
-30 x9
Upright row
-65 x10
-75 x10
-75 x10
Cable pushdown
-40 x15
-60 x12
-90 x8
Incline skulls
-60 x12
-70 x9
-70 x8