Pull
Meadow row
-70 x10
-95 x8
-120 x7
-140 x6
Wide grip pulldown
-100 x15
-150 x10
-190 x5 dropset 90 x7
Cross body hammer curl
-35 x8
-45 x8
-60 x6
-60 x4
HS Preacher curl
-45 x10
-70 x8
-100 x6 dropset 50 x7
4 sets of seated rope rows
push (busy gym changed a few things around)
HS Incline
-45/side x12
-80/side x9
-95/side x6
-100/side x6
Decline bench
-135 x6
-185 x6
-220 x3
DB Lateral superset front raise
-15 x18 x8fr
-20 x14 x6fr
-25 x12 x4fr
-45 partial x8
-45 partial x8
-12 x12 x8fr
Dip machine
-120 x10
-180 x9
-200 x8
Incline skull
-60 x12
-70 x10
-50 x10
Legs
lying leg curl
-45/side x12
-65/side x9
-85/side x7 dropset 35 x8
Front squat
-125 x4
-165 x3
-185 x3
-210 x3
-135 x4
RDL
-135 x6
-185 x6
-205 x4
3 sets seated calf machine
HS Leg extension
-35/side x22
-45/side x20
-55/side x18
pull yesterday
today
push
slight decline bench
-135 x8
-185 x6
-225 x2
-225 x2
sghp
-95 x3
-115 x3
-135 x3
-145 x3
-155 x3
incline bench from pins
-135 x1 x4
-155 x1 x4
-165 x1 x6
-135 x1 x5
3 sets pec deck
seated overhead press from pins
-95 x1 x5
-115 x1 x4
-135 x1 x10
3 sets lateral raise with 10lb plates
Legs
Front squat
-135 x6
-175 x5
-210 x4
-135 x8
Strive prone leg curl
-55 x10
-80 x8
-95 x6
-dropset 45 x8
HS Leg Press
-405 x14
-495 x10
-305 x10
Reverse Hyper
-bw x14
-30 x10 x2
Seated calf raise 3 sets
Pull
meadow row
-70 x10
-95 x10
-120 x8
-142.5 x6
wide grip pulldown
-100 x15
-160 x9
-192.5 x6 dropset 90 x8
cross body hammer curl
-35 x8
-45 x8
-55 x8
-40 x9
hs preacher curl
-45 x8
-80 x8
-105 x4 dropset 45 x8
3 sets facepulls
Push
Decline bench
-135 x8
-185 x6
-225 x5
-245 x2
HS Incline
-90/side x8
-105/side x6
-70/side x7
-55/side x10
DB Lateral
-15 x25
-20 x15
-25 x12
SGHP
-115 x3
-135 x3
-145 x3
-155 x3
-165 x3
Cable rope pushdown ramped up then dropset
6 sets
3 sets skullcrusher incline 50 x11 ,x10 ,x10
Legs
Lying leg curl
-45 x14
-70 x9
-95 x7
-dropset 50 x8
Front squat
-135 x3
-185 x3
-215 x3
-135 x8
RDL
-135 x8
-155 x7
-175 x6
HS Leg Press
-3pps x20
-3pps x15
-2pps x12
3 sets seated calf
Pull
hs low row
-45/side x14
-90/side x9
-115/side x6
-55/side x10
wide grip pulldown
-100 x14
-160 x9
-195 x6 dropset 70 x8
Facepull
3 sets
Cross body hammer curl
-35 x8
-45 x8
-55 x6
-60 x6
HS Preacher curl
-45 x8
-80 x8
-105 x6 dropset 35 x8
Push
Decline bench
-135 x8
-190 x6
-225 x6
HS Incline
-90/side x8
-100/side x6
-70/side x8
-45/side x10
SGHP
-135 x3
-155 x3
-170 x3
-175 x3
DB Lateral raise
-15 x26
-20 x19
-30 x13
Cable pushdowns and skull crushers
leg workout
front squat
-135 x3
-185 x3
-220 x2
-135 x8
typed it all out once and it didnt submit thats all of the working im typing for now
Pull
Meadow row
-70 x12
-95 x9
-120 x8
-135 x6
Wide grip pulldown
-100 x14
-160 x8
-200 x5 dropset 80 x8
Cross body hammer curl
-35 x8
-45 x8
-55 x8
-60 x6
HS Preacher curl
-45 x8
-80 x8
-105 x7 dropset 45 x8
4 sets seated cable rows
Push
Decline bench
-135 x8
-190 x6
-230 x5
HS Incline
-107.5/side x6
-90 /side x8
-70/side x8 dropset–
-45/side x8
SGHP
-135 x3
-155 x3
-175 x3
-180 x2
Seated db lateral raise
-15 x28
-20 x16
-25 x12
-10 x14
rope pushdowns ramp up and dropsets down
4 sets incline skull crushers
Legs
all squat racks were being hogged
lying leg curl
-45 x10
-70 x9
-97.5 x6 x10 partial
HS Leg Press
-2pps x15
-3pps x12
-4pps x10
-5pps x7
DB RDL
-35 x10
-45 x10
-55 x10
HS Leg Extension
3 sets
Standing calf raises
1 x 28 10 second hold on every 10th rep x2
100 and 70
1 sets abs
Pull
Wide grip cable pulldown
-100 x15
-170 x9
-200 x7 dropset 80 x10
Meadow rows
-95 x10
-120 x8
145 x7
Seated cable rows
-150 x9
-130 x8
-110 x9
-90 x10
1 set kayak rows
Cross body hammer curl
-35 x8
-45 x8
-55 x6
-65 x4
HS Preacher curl
-45 x8
-80 x6
-107.5 x6
dropset 35 x9
1 set concentration curl
Push
Decline bench
-135 x6
-190 x6
-230 x3
-225 x5
HS Incline press
-110/side x5
-90/side x7
-45/side x9
SGHP
-135 x7
-155 x5
-175 x3 x2
DB LR, FR , OP 10 sec rest bewteen
-15 x32 x10 x15
-15 x17 x7 x18
Rope cable pushdown
-ramp up and then dropset
Dip machine
-200 x6
Incline skulls
-50 x12
-60 x11
Legs
Lying leg curl
-45 x12
-70 x9
-100 x6
-50 x8 x9 partial
Front squat (strength wasnt there today on these)
-135 x8
-175 x5
-205 x2
-115 x12
HS Leg Press
-4pps x20
-2pps x12
DB RDL
-35 x10
-45 x10
-55 x8
HS Leg Extension
-25/side x16
Standing calf
-100 x10 rep 10 sec pause x10 rep 10 sec pause x6 rep
-70
-50
Pull
Rack pull
-135 x6
-225 x4
-275 x3
-295 x3
-305 x1
Wide grip pulldown
-100 x15
-160 x10
-200 x7 dropset 70 x9
Cross body hammer curl
-35 x8
-45 x8
-55 x8
-30 x10
HS Preacher curl
-45 x8
-80 x6
-110 x6
-dropset 35 x8
3 sets seated cable rows
1 set of 8 pullups
one set seated calf raise
Upper
Decline bench
-135 x6
-185 x6
-205 x6
-225 x6
-235 x3
-245 x2
-135 x7
Pullups
-bw x19
-bw x9
-bw x7
Facepulls
-50 x25
-70 x15
-100 x15
Top half seated overhead smith press
-105 x6
-155 x6
-175x4
-195 x3
-205 x3
-215 x2
-105 x6
Lower and arms
Front squat
-135 x3
-165 x3
-185 x3
-205 x3
-215 x2
-135 x7
Rack pull
-135 x4
-225 x3
-275 x3
-295 x3
-315 x2
-325 x2
HS Preacher curl
-45 x8
-80 x6
-110 x6 dropset 45 x7
6 sets cable pushdowns