Legs
squat
-135 x8
-185 x6
-225 x3
-275 x3
DB rdl
-75 x8
-65 x8
-55 x10
HS Single leg press
-225 x8
-180 x15
Seated calf raise
-85 x14
-125 x7
-152.5 x6
-45 x16
Leg extension
90 x25
Chest
Incline bench
-135 x9
-170 x8
-200 x4
DB Press
-85 x5
-65 x8
-50 x12
DB Incline fly
-25 x8
-30 x6
-20 x10
core work
back
bb row
-95 x9
-135 x8
-175 x6
-210 x5
Lat pulldown
-100 x12
-150 x7
-190 x5
-80 x15
DB Row
-95 x8
-70 x10
-65 x12
HS Shrug
-90 x10
-180 x8
-270 x6
Reverse hyper
-bw x10
-25 x9
-30 x8
Arms
HS dip
-90 x10
-180 x8
-200 x5
-90 x12
Preacher curl
-75 x10
-95 x7
-115 x5
Tricep cable extension
-85 x7
-70 x8
-60 x9
Reverse cable curl
-80 x10
-60 x8
-80 x7
Cable press down
-60 x10 x3
Straight leg calf hs
-90 x10
-180 x12
-270 x8
-360 x7
Shoulders
seated bb overhead press
-100 x8
-135 x6
-170 x4
-95 x12
HS Lateral raise
-50 x10
-70 x8
=80 x6
-40 x12
Reverse Pecdeck
-90 x10
-105 x8
-115 x6
Legs
Squat
-135 x10
-185 x8
-225 x6
-135 x13
DB rdl
-80 x8
-80 x6
HS Leg curl
-100 x10
-140 x6
-70 x9
Seated calf raise
-80 x12
-125 x7
-65 x10
-45 x10
Leg Extension
-120 x18
-100 x20
-90 x20
Chest
Incline bench
-135 x9
-175 x6
-205 x3
Flat db press
-85 x6
-70 x8
Incline db
-60 x8
-50 x9
Machine fly
-50 x12
-70 x10
-85 x8
Back
bb row
-95 x12
-135 x8
-185 x7
-205 x5
Lat pulldown (used a different handle)
-100 x12
-130 x8
-160 x6
-90 x14
DB row
-100 x5
-80 x8
-60 x15
HS Shrug
-180 x8
-270 x6
-360 x5
Reverse hyper
bw x12
bw x9
bw x6
Arms/Calves
preacher curl
-75 x10
-95 x8
-115 x6
Cable overhead extension
-50 x12
-70 x8
-90 x6
Incline db curl
-40 x6
-45 x5
-35 x8
HS Dip machine
-180 x8
-140 x8
-90 x13
Straight leg calf machine and some cable pushdowns
Shoulders
seated bb overhead press
-100 x8
-135 x8
-170 x5
HS lat raise machine
-85 x6
-70 x8
-40 x15
-40 x13
Facepull
-90 x11
-110 x8
-120 x6
-70 x15
HS preacher curl machine (hitting bis twice a week for a while to see if it helps)
-45 x10
-55 x8
-60 x7
Legs - pressed for time short session
HS Leg press
-180 x12
-270 x10
-360 x8
-450 x6
-540 x3
-270 x12
-180 x20
HS Leg Curl
-100 x10
-150 x8
-170 x4
-70 x12
seated calf raise
-70 x12
-95 x 9
-120 x 6
-45 x12
Back/Chest crazy week schedule is all messed up
High Incline bb bench
-135 x8
-175 x6
-190 x5
Flat db press
-90 x4
-70 x8
Incline db press
-55 x10
-55 x8
Pullups
-bw x12
-bw x9
-bw x7
-bw x6
BB row
-95 x12
-135 x8
-175 x6
-115 x12
HS Shrug
-180 x9
-270 x8
-180 x7
-90 x15
Arms
Close grip smith bench
-105 x10
-155 x8
-195 x5
Preacher curl
-75 x10
-100 x6
-120 x4
-65 x10
Cable extension
-95 x6
-70 x10
Incline db curl
-45 x7
-35 x7
-25 x10
Cable press down 2 sets for pump
HS Straight leg calf
-180 x10
-270 x6
-370 x4
-180 x14
-90 x25
Chest/Tris (new job, new schedule trying a new split with same exercises)
incline bench
-135 x8
-170 x7
-205 x3
Flat DB Press
-80 x8
-70 x9
Incline DB Press
-65 x7
-50 x11
Cable tricep extension
-90 x5
-70 x7
-50 x10
cable pushdown
-70 x8
-70 x6
-60 x7
-50 x9
Seated Calf Raise
-45 x12
-80 x10
-105 x7
-130 x5
New job, long hours and physical work so going to take sometime to figure out how to train with this job.
Legs/shoulders
Squat
-135 x5
-185 x4
-225 x3
-250 x1
-135 x12
Seated bb overhead press
-100 x9
-135 x9
-155 x7
HS Leg curl
-100 x8
-150 x6
-200 x4
HS lateral raise
-50 x12
-70 x9
-85 x4
-40 x22
Facepull and straight leg calf machine.
Chest/Tris
Incline bench
-135 x8
-175 x6
-210 x2
Flat DB press
-80 x9
-70 x10
Incline db
-55 x10
Cable overhead extension
(tried a different attachment)
-90 x3
-70 x6
-50 x10
Cable pushdown
-72.5 x9
-62.5 x8
-55 x8
-50 x6
Seated calf raise
-70 x 11
-95 x 7
-120 x6
-45 x15
Back/Biceps
pullups
bw x14
bw x9
-15 x4
bw x6
BB row (forgot my straps at home)
-115 x12
-145 x9
-185 x4
-95 x14
Incline db curls
-35 x8
-45 x5
-40 x6
Pinwheel curls
-50 x6
-40 x7
-30 x7
Reverse hyper
-bw x10
-25 x9
-30 x9
-bw x8
core work
Shoulders/legs
seated bb overhead press
-100 x9
-135 x8
-160 x5
Leg Press
-270 x10
-410 x10
-500 x6
-540 x4
-270 x20
HS lateral raise
-50 x10
-70 x8
-85 x5
-45 x15
Leg Curl
-110 x9
-160 x7
-200 x5
-100 x10
HS Shrug
-90 x10
-180 x8
-270 x6
Standing calf and face pulls to finish.
Chest/Biceps
Incline bb bench
-135 x8
-170 x6
-215 x1
DB flat press
-85 x5
-70 x10
Incline db press
-55 x12
Preacher curl
-75 x9
-95 x6
-115 x4
-70 x10
Pinwheel curl
-50 x8
-55 x6
-40 x9
core work
Back/Triceps
Pullups
-bw x12
-10 x7
-15 x5
-bw x9
DB Rows
-50 x12
-75 x8
-100 x5
-60 x15
Reverse hyper
-bw x10
-25 x8
-35 x7
-bw x8
Close grip bench
-135 x8
-165 x8
-185 x6
-125 x10
Cable extension
-60 x8
-70 x6
-50 x13
Seated calf raise
-80 x12
-105 x8
-130 x6
-55 x13