Chest/Biceps
Incline bench
-135 x8
-175 x6
-200 x3 with help from spotter on last rep
DB Press
-90 x2
-75 x10
Incline db press
-60 x8
Ez bar curl
-75 x10
-95 x8
-115 x7
-75 x8
Pinwheel curl
-60 x6
-50 x6
-35 x9
Back/Triceps
Pullup
-bw x12
-15 x8
-20 x6
-bw x10
DB row
-50 x12
-75 x8
-100 x6
-45 x15
Reverse Hyper
-bw x12
-25 x10
-35 x9
-bw x8
Cable overhead extension
-50 x12
-60 x10
-75 x8
Close grip bench
-135 x8
-185 x5
-135 x10
not bad for after an 11 hour work day, time to eat!
Chest/Biceps
Incline bench was actually being used so switched it up.
Flat DB Press
-50’s x10
-70’s x8
-90’s x5
Smith Incline Bench
-155 x8
-195 x2
-145 x9
-105 x12
Standing ez bar curl
-75 x10
-100 x8
-125 x5
pinwheel curl
-65 x4
-45 x8
-35 x10
Seated Calf raise
-70 x12
-105 x8
-130 x6
-55 x13
2 sets of machine flies and 2 sets of cable curls to finish
Back/Triceps
Pullups
-bw x12
-15 x8
-25 x4
-bw x9
DB Row
-75 x9
-100 x7
-55 x13
Reverse Hyper
-bw x12
-25 x10
-35 x10
Close Grip Bench
-135 x8
-185 x6
-200 x3
Cable Extension
-75 x9
-80 x7
-55 x12
HS Row
-90 x12
-140 x8
-110 x7
Legs
Squat (after only 3 weeks of not squatting my numbers went down pretty bad)
-135 x8
-165 x6
-185 x6
-205 x3
HS Leg Curl
-100 x10
-150 x7
-200 x5
-100 x8
HS Unilateral leg press
-360 x8
-410 x5
-270 x10
Leg Extension
-90 x12
-110 x10
-90 x12
Standing Calf Raise machine
-110 x8
-130 x6
-150 x5
-170 x5
Shoulders
Seated bb overhead press
-100 x8
-135 x6
-160 x3
DB Laterals
-20 x10
-35 x8
-40 x5
BB Shrug
-135 x10
-185 x7
-210 x5
Facepull
-90 x10
-110 x8
-115 x8
Incline DB Curl
-35 x8
-40 x6
-30 x10
Chest/Biceps
DB press
-50 x8
-70 x8
-90 x6
Incline db press
-65 x8
-60 x8
-55 x10
-40 x10
Standing ez curl
-75 x9
-100 x7
-125 x6
-65 x10
Pinwheel curls
-60 x5
-45 x8
-35 x10
Seated calf raise
-80 x14
-105 x8
-132.5 x5
some core work
Back/Triceps
BB Row
-115 x8
-155 x7
-185 x5
-95 x13
Pullup
-bw x10
-15 x7
-30 x4
-bw x8
Close Grip Bench
-135 x8
-175 x6
-200 x4
Cable overhead extension
-85 x7
-70 x9
-60 x10
HS Row
-90 x10
-120 x10
Legs
Front Squat
-95 x8
-135 x7
-165 x6
-185 x3
-105 x10
RDL
-95 x10
-135 x8
-185 x6
HS unilateral leg press
-400 x9
-270 x15
Leg Extension
-90 x20
Lying leg curl
-50 x8
-75 x6
-100 x3
Straight leg calf
-100 x8
-130 x6
-170 x5
Shoulders
seated bb overhead press
-100 x9
-135 x7
-160 x5
DB laterals
-40 x6
-30 x8
-20 x12
BB Shrug
-135 x8
-175 x7
-215 x5
Facepull
-90 x9
-110 x7
-115 x7
-80 x12
Chest/Biceps
DB Press
-50 x10
-70 x8
-95 x2
Incline Bench
-135 x8
-165 x6
-185 x4
-135 x12
Ez curl
-75 x9
-105 x6
-130 x4
-50 x10
Pinwheel curl
-60 x7
-46 x8
-35 x10
core work and some machine flies
Back/Triceps
BB Row
-95 x10
-135 x8
-170 x6
-190 x5
Pullup
-bw x13
-15 x7
-30 x4
-bw x10
Close Grip Bench
-135 x8
-170 x6
-205 x3
Cable overhead extension
-90 x6
-75 x8
-60 x10
Cable Row
-100 x10
-120 x9
-140 x4
Shoulders
Seated military press
-100 x8
-135 x7
-165 x4
DB Laterals
-45 x3
-30 x12
-30 x8
-20 x10
Facepull
-90 x10
-110 x8
-120 x7
Shrug
-135 x8
-185 x6
-220 x5
Some light upright rows and some light cable curls.
Legs
Front Squat
-100 x8
-135 x7
-170 x6
-200 x4
RDL
-115 x8
-165 x7
-190 x6
Leg Extension
-130 x14
-150 x12
-110 x20
Seated Leg Curl
-45 x10
-70 x8
-95 x8
Standing calf
-100 x10
-140 x8
-170 x6
Chest/Biceps
DB Press
-50 x9
-70 x6
-95 x3
Incline bench
-135 x8
-175 x6
-200 x4
-135 x10
Stadning ez curl
-70 x8
-105 x6
-130 x4
-65 x10
Pinwheel curl
-65 x5
-45 x7
-35 x9
Seated calf
-75 x12
-105 x8
-135 x5
core work
Back/Triceps
BB Row
-95 x10
-135 x8
-175 x7
-195 x6
Pullups
-bw x14
-15 x8
-35 x4
-bw x8
Close Grip Bench
-135 x8
-175 x6
-210 x2
Overhead cable extension
-95 x6
-70 x8
-60 x11
Seated cable row
-100 x10
-130 x8
-150 x6
Legs
Front Squat
-135 x8
-170 x6
-205 x4
RDL
-135 x9
-170 x8
-195 x5
Leg Press
-410 x10
-320 x12
-230 x24
Seated Leg Curl
-97.5 x9
-97.5 x8
Standing Calf
-100 x10
-140 x8
-180 x4
Shoulders
Seated bb press
-105 x8
-135 x7
-170 x4
DB laterals
-45 x5
-35 x9
-25 x12
-20 x12
BB Shrug
-135 x8
-185 x8
-220 x5
Machine curls and reverse pec deck for rear delts
Chest/Biceps
DB Press
-50 x10
-70 x8
-95 x3
Incline DB press
-75 x7
-60 x8
-55 x10
-50 x10
Standing ez curl
-75 x9
-105 x7
-130 x5
-55 x10
Pinwheel curl
-65 x6
-50 x6
-40 x9
Core work and some cable flies for pump
Back/Triceps
BB Row
-135 x9
-175 x7
-200 x6
Pullups
-bw x15
-15 x6
-30 x4
-bw x12
Overhead cable extension(wider handle than normal)
-60 x10
-80 x6
-60 x8
-50 x10
Rope pulldowns instead of cgb. 5 sets of 8-10 reps varying weights.
Seated cable rows
-110 x10
-140 x8
-160 x6
-90 x12