DB Curl
40x13
40x12
40x11
DB Hammer Curl
40x15
40x13
40x14
Straight Cable Curl
75x15
75x16
Cable Wrist Curl + Reverse Curl
120x15 + 75x10
120x15 + 75x13
120x11 + 75x15
Incline Barbell
205x4.5
195x6
Flat DB Bench
100x6.5 PR
100x6.5
100x5
Incline DB Bench
80x9 PR
80x7
80x6
DB Fly (Incline + Flat)
40x12+6
ACCESSORY
One Legged Calf Raise
13 PR
12
11
Cable Curl
75x12
75x15
75x15
Paused Box Squat
275x5
295x5
315x5
325x5
275x9
Natural GHR
5 resist eccentric
5 resist eccentric
Elevated DB Split Squat (working leg up on step) FULL DEPTH
35x10/10
35x10/10
35x10/10
no rest between legs
Calf Toe Press
4 plates x 60 seconds worth of reps
Seated Calf
2 plates x 60 seconds worth of reps
Brutal workout.
IHCGB
195x7
Dip
90x6 PR
90x5
90x5
Skullcrusher
115x7 PR
115x7
115x6
Tate Press
40x6
35x10
35x8
Medicine Ball Twist
0x10
1kgx10
2kgx10
4kgx10
6kgx10
Captains Chair Leg Raises
18
DB Curl
40x15 PR
40x15
40x9
DB Hammer Curl
45x12
45x14 PR
45x14
Straight Cable Curl
85x15
85x16 PR
Cable Wrist Curl + Reverse Curl
130x15 + 85x12 PR
130x12 + 85x12
130x10 + 85x10
Push Press
155x5 PR
155x5
155x4
Seated DB Press
70x7
70x6
Lateral Machine
130x7
130x6
Facepulls
150x15
150x15
150x15
Weighted Chins
45x3
45x3
45x3
45x3
45x3
Deadlift
365x3
385x3
DB Row L/R
100x10/12
100x8/8
EZ Bar Curl
80x14
11:00 Light Rowing
Everything’s looking really good man. Keep it up!
Decline Bench ss with Facepull
235x6 / 80x10
235x6 / 80x10
235x6 / 80x10
235x6 / 80x10
Slight Incline DB Press
85x7
85x7
85x6
85x6
20:00 incline treadmill hike
Box Squat
275x3
315x3
325x3
335x3
345x3
350x3
Natural GHR
5
5
5
feeling fucked up lately.
tight shoulder
wrist injury coming back
DOMS almost everywhere
erectors smashed
considering a week off, taking proactive measures.
up protein
up overall calories
epsom bath + contrast shower DAILY
foam roll DAILY
stretch DAILY
start taking fish oil again
If next 3 workouts yield negative/neutral progress, Take week off.
reiteration.
deload on spine loaded movements after this week.
stop wearing belt.
wheel rollouts 2x weekly.
rackpulls limit by overhand strapless grip
squats drop 15% off 1rm
Dips // Seated DB Clean
100x3 // 15x10 PR
100x3 // 15x10
100x3 // 15x10
100x3 // 15x10
100x3 // 15x10
Skullcrusher
120x6 PR
120x6
105x9 PR
Ab Rollout (from feet)
3
3
3
3
3
Palloff Press
60x10/10
60x10/10
60x8/8
Barbell Curl
85x15
85x15
85x12
Close Hammer Grip EZ
95x8
95x12
95x7 RP 5
(collar fell off)
Concentration BB Curl
55x15
55x15
55x11
Reverse Curl
55x12
pumped measurement 17" 3/8
20:00 cycling
Push Press // Seated DB Clean
160x3 // 15x10
160x3 // 15x10
160x3 // 15x10
160x3 // 15x10
160x3 // 15x10
Standing Arnold Press
35x10
50x8
50x6
20:00 Incline Hike
One Arm Barbell Floor Press (yes, barbell)
L/R
55x10/10
65x10/10
80x10/10
85x8/8
100x3/4
100x2/2
65x14/14
ridiculous exercise
Wide Elevated Blast Strap Pushups
10
8
7
Wide Declined Blast Strap Pushups
7
5
Weighted Chins
50x3
50x3
50x3
50x3
50x3
One Arm T-Bar Row
50x10/10
75x10/10
100x10/10
125x8/8
150x6/6
100x12/12
20:00 Incline Hike
Box Squat
275x2
295x2
315x2
335x2
350x2
365x2
385x2 PR
Uphill Outdoor Barbell Lunge
65x20
65x20
85x20
20:00 Incline Hike
Weighted Dips
100x3
110x3 PR
105x3
105x2
105x3
Skullcrusher
120x7 PR
120x7
120x6
Ab Wheel Toes
3
3
3
3
3 all sets paused, 3rd rep till failure
Suitcase Rack Pull
90x8/8
135x8/8
160x8/8
160x8/8
Loose Barbell Curl
85x15
100x10
100x9
Close EZ Grip
95x10
95x13
95x13
Strict BB Curl
65x10
65x8