Pull
HS High row
-45/side x10
-70/side x8
-90/side x7
Cable pulldown super set with nuetral grip pullups
-100 x10
bw x7
-140 x8
bw x5
-180 x5
bw x5
Facepull
-70 x15
-90 x12
-110 x10
Wide grip rack pull
-135 x8
-205 x6
Standing db curl
-25 x10
-35 x8
-45 x6
Cable curl drop set
5 sets
Legs
DB Split squat
-bw x9
-35 x8
-45 x8
-50 x6
HS Leg Press
-405 x23
HS Lying leg culr
-25/side x8
-35/side x7
-40/side x6
Reverse Hyper
-bw x12
-25 x8
-35 x6
Seated calf raise
-45 x17
-90 x12
-145 x5
3 sets abs
3 sets triceps
stretching
Push
Decline bench
-135 x8
-185 x8
-220 x6
HS Iso Incline
-90/side x10
-115/side x7
-125/side x7
Delt Triad
-20 db 2 sets
-15 db 2 sets
Dip Machine
-110 x10
-150 x9
-180 x7
Cable pushdown dropset
6 sets
Pull
HS high row
-45/side x10
-90/side x8
-115/side x7
Band pull aparts
3 sets
Cable pulldown
-100 x12
-150 x9
-180 x8
Seated cable row
-100 x10
-130 x8
-80 x10
Standing db curl
-25 x8
-35 x8
-50 x5
Standing cable curl dropset
-5 sets
3 sets for abs
Legs
Front Squat
-135 x8
-175 x5
HS Leg Press
-395 x12
-485 x10
-555 x9
-415 x24
HS Lying leg curl
-25/side x8
-35/side x8
-45/side x6
Reverse Hyper
-bw x12
-25 x10
-35 x9
Seated calf raise
-45 x16
-90 x12
-150 x5
3 sets for abs
stretching
3 sets for triceps
Push
Decline bench
-135 x10
-185 x8
-225 x3
Hang Clean to overhead press (clean rep 1 only)
-95 x10
-115 x8
-125 x6
HS Incline
-90/side x10
-115/side x8
-125/side x5
Cable lateral raise
-20 x13
-30 x10
-40 x9
Dip Machine
-120 x10
-160 x9
-190 x6
Cable pushdown drop set
5 sets
Pull
HS High row
-45/side x12
-90/side x10
-115/side x6
Seated cable row
-110 x12
-130 x10
-160 x8
Pullups super set with straight arm pulldown
-bw x8
pulldown
-bw x6
pulldown
-bw x6
pulldown
-bw x6
Strive rear delt machine
-35 x12
-40 x12
-50 x8
-30 x14
Standing db curl
-35 x10
-45 x6
-50 x6
Standing cable curl dropset
5 sets
Legs
Front squat
-135 x8
-165 x6
-190 x3
DB RDL
-35 10
-40 x10
-45 x9
HS Leg Press
-4 plates per side x20
-4 plates per side plus 140 x8
HS Lying leg curl
-25 x8
-35 x8
-45 x4
HS Leg Extension
-50/side x20 x2
Seated calf machine
never used this one before other was being used
3 sets abs and stretching
Push
Decline bench
-135 x12
-190 x8
-225 x4
Clean(1st rep) overhead press
-95 x10
-115 x8
-130 x5
HS Incline
-90/side x9
-115/side x7
-70/side x12
Cable lateral raise
-20 x15
-30 x11
-40 x10
Dip Machine
-120 x12
-160 x10
-180 x8
Cable pushdown dropset
5 sets
Pull
HS High row
-45/side x12
-90/side x9
-117.5/side x7
Cable pulldown(different station than normal) / pullup superset
-90 x14
-bw x6
-130 x9
Bent over smith row
-105 x12
-155 x6
-125 x8
DB Curl
-35 x8
-45 x6
-50 x5
-30 x6
Cable curl dropset
5 sets
Rear delt machine
-35 x20
-50 x15
-75 x11
Legs
Front squat
-135 x8
-175 x5
-190 x3
DB RDL
-35 x12
-45 x10
-55 x8
HS Leg Press
-495 x20
-585 x10
Lying leg curl
-25/side x10
-35/side x8
-45/side x5
Leg Extension
-35/side x17
-25/side x15
Seated calf raise
-45 x18
-90 x12
-145 x5
3 sets for abs
Push
Decline bench
-135 x8
-190 x8
-225 x4
Clean to overhead press(1st rep cleaned only)
-95 x8
-120 x6
-130 x5
HS Incline press
-90/side x12
-115/side x10
-127.5/side x7
Cable lateral raise
3 sets
Dip Machine
-120 x12
-160 x10
-190 x8
Cable pushdown
5 sets dropset
Strive machine fly
-70 x10
-50 x10
Pull
HS high row
-45/side x12
-90/side x10
-120/side x7
Pullup/cable pulldown superset
-bw x9
Seated cable row
-130 x9
-110 x9
-90 x10
Band pull aparts
-x27
-x17
-x15
Standing db curl
-35 x8
-45 x6
-55 x5
Cable curl dropset
5 sets
Legs
Front squat
-135 x8
-165 x6
-205 x3
HS Leg Press
-495 x20
-605 x12
HS Leg Extension
-35/side x26
Superset Seated leg curl/db rdl
lc - 45 x10
-35 x10
Seated calf raise machine
3 sets of 10
3 sets for abs
Not a lot of time to make it to the gym this week.
Full body 1
Decline bench
-135 x10
-185 x8
-225 x5
-205 x5
-135 x8
Rack deadlift
-135 x8
-205 x6
-255 x3
-275 x2
Pullups
-bw x11
-bw x9
-bw x7
-bw x5
Dips
-bw x10
-12 x8
-20 x8
-25 x5
-bw x6
Front squat
-135 x8
-155 x7
-175 x6
-195 x4
-205 x3
Hang clean the 1st rep overhead press
-95 x5
-105 x5
-115 x5
-125 x5
-130 x5
Hammer curl
-20 x10
-35 x8
-45 x8
-50 x6
-25 x6
5 sets abs
Push
Decline bench
-135 x10
-190 x8
-230 x3
HS Incline
-90/side x8
-115/side x6
-45/side x12
Delt triad
-15db
-20db
-15db
-10db
Dip Machine
-100 x12
-160 x9
-190 x8
Cable pushdown drop set
5 sets
Pull
HS High row
-45/side x12
-90/side x9
-117.5/side x7
Pullup superset with lat pulldown
lp 100 x12
bw x6
lp 140 x8
bw x5
lp 180 x6
bw x5
Deadlift
-135 x8
-205 x4
-235 x5
DB Curl
-25 x10
-35 x8
-50 x6
Cable curl dropset
5 sets
legs saturday
Push today
Decline bench
-135 x8
-190 x6
-230 x4
Clean 1st rep bb overhead press
-95 x12
-115 x8
-125 x7
HS Incline press
-90/side x8
-115/side x7
-45/side x12
2 sets of machine flyes
DB Lateral raise supeset with front raises
-15
-25
-15
-10
HS Dip Machine 3 sets
Cable pushdown 4 sets
Lying db extensions 3 sets
Pull
Wide grip pulldown
-90 x15
-140 x10
-185 x6
Seated cable row superset with pullup
-60 x15
-bw x7
-100 x9
-bw x6
-140 x6
-bw x6
HS High Row
-90/side x8
-115/side x6
-45/side x12
DB Rhom row
-30 x8 x2
HS Preacher curl
-45 x10
-90 x6
-100 x5
Cable pinwheel curl
3 sets
Cable curl dropset
3 sets