WORKING SETS ONLY
Chin Grip Pulldown
230x6
230x5
Wide Pulldown strict with negative
200x6
180x6
180x6
180x5
Deadlift
365x5
Chest Supported Row
210x6 + partials
EZ Preacher Curl
70x9
70x7
You keep getting stronger every time I visit your log, lol. Good stuff.
thanks man, but… that’s the goal isn’t it? lol
V Bar Pulldown
230x6
230x5
Wide Pulldown to top of head (weird but hits what i want)
210x6
220x6
220x6
220x5
T Bar Row
5 plates x 5
4 plates x 8
Chest Supported Row
210x7 + 10 shrugs
Lateral Delt Machine
130x7
130x6
130x5
130x5
DB Press
75x6 PR
70x6
70x5
Machine Shoulder Press
180x5 PR
180x3
165x6
Lateral Machine
130x7
130x6
Barbell Shrug
365x7 PR
Weighted Dips
+80x5 PR
+80x4.5
+80x4
Seated DB Tricep
95x5 PR
90x5
Rope Pushdown
150x7
Squat
315x6 PR
315x3
295x5
Leg Press
675x4
585x6
Leg Extension
180x9
Leg Curl
170x5 PR
170x5
Seated Calf
180x7 PR
180x5
Standing Calf
180x8
180x8
180x7
180x5
Incline Barbell Press
195x5PR
195x5
Flat DB Bench
100x5
100x4
90x6
Incline DB Bench
80x6PR
80x6
80x5
Barbell Curl
105x6 PR
115x4 PR
DB Preacher
40x8PR
40x8
40x6
EZ Spider Curl
50x9
50x8
65x5
V Bar Pulldown
230x6 PR
230x5
230x5
Yates Row
225x6
225x6
225x5
Weighted Pullup
+15x5
+15x5
+15x4
Lateral Machine
135x8 PR
135x7
135x7
Cable Rear Delt
120x6/6
V Bar Pulldown
240x5
240x5
220x5 handle to chest
Yates Row
235x6
235x6
235x4
Wide Pullup
+20x6
+20x6
+20x4
One Arm Row
80x8/8
100x8/8
120x5/5
Barbell Shrug
375x6 PR
DB Shrug
100x15
Bench Press
225x5 PR
225x4
225x4
DB Bench
95x6 PR
95x4.5 (tricep collapsed, weird)
DB Fly
60x6 PR
60x5
Weighted Dips
+80x5
+80x4
Rope Pushdown
Stackx11
Stackx8
Barbell Spider Curl
60x8
70x7
70x7
70x6
70x5
Incline Barbell Bench
185x6
185x6
Machine Shoulder Press
180x5
180x5.5 PR
High Incline DB Press
75x4
85x4
75x8 PR
Barbell Curl
105x5
105x4
105x5
Spider DB Curl
35x8/8
40x5/5
40x6/6
Spider DB Hammer Curl
40x6/6
40x6/6
30x9/9
V Bar Pulldown (now touching chest)
225x6 PR
225x5
225x5
Yates Row
240x6 PR
240x5
240x5
Wide Grip Pullup
+25x5
+25x4
+25x4
One Arm Motorcycle Row
80x7/7
80x6/6
Lateral Delt Machine
140x7PR
140x5
140x5
Seated DB Lateral Raise
35x8
35x8
35x8
Bench Press
225x4
225x4
225x4
stalled. swapping for CGB
DB Bench
95x6
95x6
DB Fly
65x5 PR
65x4
Weighted Dip
80x6 PR
80x5.5
Rope Pushdown
Stack x 12 PR
Stack x 9
Barbell Spider Curl
80x7 PR
80x5
80x3
Back Squat
315x4
315x2
Leg Press
500x8
Incline Press
205x3PR
205x3
Shoulder Machine Press
180x7PR
180x6
High Incline DB Press
80x5PR
80x5
80x5
Arnold Press
50x7
Barbell Curl
110x5 PR
110x3
95x6
Spider Hammer Curl
45x6/6 PR
45x5/5
40x8/8 PR
40x6/6
Back Squat
315x7 PR
Leg Press
585x6
585x6
585x5
Leg Extension
210x8 PR
210x7
Leg Curl
180x4PR
Close Grip Bench
205x4 PR
195x6 PR
195x6
DB Bench
100x6 PR
100x5
DB Fly
65x6 PR
65x4
Decline Close Grip (dip belt broke)
225x6
225x5.5
Pushdown
Stack x 12
BB Spider Curl
80x7
80x5
70x7
70x5
Reverse Spider EZ
50x7
50x9
V-Bar Pulldown
230x5 PR
230x5
230x4
Rack Pull
405x6 PR
405x6
405x4 stopped because i swore that i pooped a bit
Motorcycle Row (one arm)
100x5/5
100x5/5
Lateral Delt Machine
145x6 PR
145x5
145x5
Seated Lateral Raise
40x8 PR
40x8
40x6
Incline Bench
205x3
195x5
Shoulder Machine
195x3.5
180x5.5
Incline DB Press
80x4
80x6
80x6
Ez Curl
115x4
115x3
95x7
Spider Hammer Curl
45x6/6
45x5/5
40x8/8
40x8/8
Back Squat
315x8 PR
Leg Press
585x7 PR
585x7
585x6
Leg Extension
210x10 PR
210x10
Leg Curl
180x4
180x3.5
140x6
Tibialis
60x9
60x11
60x11
Seated Calf
135x12
135x12
Working on lower leg quality and stability. fucked up ankles and one leg feels like its broken or hurts like barbell curl forearm pain