Shoulders
Seated smith - 45x15, 95x10, 135x5, 175x3 (damn), 155x10
Reverse cable flys - 5x14, 10x10, 15x10 (Up 2 reps)
Lateral machine - 55x15, 85x12, 115x10, 145x6, 175x10 (Up 1 rep)
Reverse fly machine (different one) - 85x12, 115x10, 145x13
Abs
Arms
Close-grip bench - 45x20, 135x10, 185x5, 225x3, 245x7 (Really need to get a spot for this, hard to stay tight)
Extensions - 60x10, 80x6, 100x11 (Up 10 pounds, down 2 reps)
Pushdowns
Preacher machine - 85x15, 115x10, 145x6, 190x10 (Up 1 rep)
Incline DB Curls - 25x8, 35x5, 45x8 (Up 1 rep)
Preacher dropset
Legs
Sumo DL - 135x10, 225x6, 315x2, 405x3 (Thinking I’m gonna start doing these touch and go, the first rep feels so light and it’s the resetting that’s killing me)
Leg Press - 270x10, 360x8, 450x6, 550x10 (Up 10 pounds)
Calf press - 450x10, 540x8, 660x10 (Up 1 rep)
Leg extension - 125x12, 185x6, 245x13 (Up 1 rep)
Leg curl - 100x6, 140x4, 180x6 (Up 1 rep)
Awesome workout
Chest/Tris
Low-incline smith - 45x15, 135x10, 185x5, 235x6
Decline HS - 180x12, 270x7, 360x10 (Up 1 rep)
Incline cable flys - 20x12, 30x8, 40x12 (Up 1 rep)
Dip machine - 110x15, 150x10, 190x8, 230x15 (Up 10 pounds, down 1 rep), drop set
Yesterday - back/bis
Seated row - 100x15, 160x10, 220x15
HS Pulldowns - 90x15, 140x10, 180x14 (up 2 reps)
HS Row - 60x12, 90x10, 120x10 (Up 4 reps, with straps though)
Machine shrug - 180x12, 270x10, 320x10 (Up 50 pounds, down 5 reps)
Preacher machine - 90x15, 120x10, 150x6, 195x8 (Up 5 pounds, down 2 reps), drop set
Shoulders
Seated smith shoulder press - 45x15, 95x10, 135x5, 175x5 (Up 2 reps), 155x11 (Up 1 rep)
Reverse cable flys - 5x15, 10x10, 15x11 (Up 1 rep)
Lateral raise machine - 85x12, 115x10, 145x6, 175x12 (Up 2 reps)
Reverse fly machine - 85x15, 1115x10, 145x14 (Up 1 rep)
Abs
Arms
Close-grip bench - 45x15, 135x10, 185x5, 225x3, 245x8 (Up 1 rep)
Extensions - 70x10, 90x6, 110x8 (Up 10 pounds, down 3 reps)
Pushdowns
Preacher machine - 90x15, 120x10, 150x5, 195x9 (Up 1 rep)
Incline db curls - 25x8, 35x5, 45x9 (Up 1 rep)
Pinwheels - 50x10, 70x6, 90x12
Preacher drop set
Legs
Sumo DL (Touch and go) - 135x12, 225x6, 315x2, 405x10 (Awesome set)
Leg press - 270x8, 360x6, 450x5, 560x10 (Up 10 pounds)
Calf press - 450x8, 540x8, 680x9 (Up 20 pounds, down 2 reps)
Leg extension - 130x10, 190x6, 250x12 (Up 5 pounds, down 1 rep)
Leg curl - 105x6, 145x3, 185x4 (Up 5 pounds, down 2 reps)
Chest/Tris
Low-incline smith - 45x20, 135x8, 185x4, 235x7 (Up 1 rep)
Decline HS - 200x10, 290x5, 380x7 (Up 20 pounds, down 3 reps)
Incline cable flys - 20x12, 30x8, 40x13 (Up 1 rep)
Dip machine - 130x15, 170x10, 210x6, 250x14 (Up 20 pounds), dropset
Back/Bis
HS Pulldowns - 90x20, 140x12, 200x15 (Up 10 pounds, up 1 rep)
Seated row - 100x12, 160x8, 220x14
Close-grip pulldowns - 85x15, 120x10, 160x14
Pullover machine - 95x12, 125x10, 155x9
Preacher machine - 90x14, 120x10, 150x5, 195x10 (Up 1 rep)
Shoulders
Smith seated shoulder press (little bit less high incline) - 45x15, 95x10, 135x5, 175x10
Reverse cable flys - 5x15, 10x10, 15x11 (Need to go lighter, turning this into a lateral raise)
Lateral machine - 85x12, 115x10, 145x6, 175x13 (Up 1 rep)
Reverse fly machine - 100x12, 130x10, 160x12 (Up 15 pounds, down 2 reps)
Abs
Arms
Close-grip bench - 45x20, 135x8, 185x5, 225x2, 255x7 (Up 10 pounds, down 1 rep)
Extensions - 70x10, 90x5, 110x10 (Up 2 reps)
Pushdowns
Preacher machine - 95x12, 125x8, 155x5, 200x8 (Up 5 pounds, down 2 reps)
Incline DB Curl - 25x7, 35x5, 45x10 (Up 1 rep)
Pinwheel curls - 55x8, 75x5, 95x12 (Up 5 pounds)
Preacher dropset
Legs
Sumo DL - 135x10, 225x6, 315x3, 425x4 (Shittay, could not get the straps going good), 455x1 (Nice, considering I already did a heavy set… will do 475 next week… 5 plates soon)
Leg press - 270x10, 360x8, 450x5, 570x10 (Up 10 pounds)
Calf press - 500x10, 590x6, 680x10 (Up 1 rep)
Had to cut the workout off here, ran out of time, busy day.
Tried to go in the morning, and the gaddamn gym was closed for some unknown reason, so I had to go later, immediately after coaching football in the sun for a couple hours, didn’t feel great.
Chest/tris
Low-incline smith - 45x15, 135x8, 185x5, 235x6
Decline HS - 200x10, 290x6, 380x8 (Up 1 rep)
Incline cable flys - 20x12, 30x8, 40x13
Dip machine - 150x15, 190x10, 230x6, 270x11 (Up 20 pounds, down 3 reps)
Back/Bis
HS Pulldowns - 90x15, 160x10, 210x15 (Up 10 pounds)
Seated row - 100x12, 160x8, 220x12
Close-grip pulldowns - 100x10, 140x8, 180x12 (Up 20 pounds, down 2 reps)
Pullover machine - 95x12, 125x8, 155x12 (Up 3 reps)
Preacher machine - 95x14, 125x10, 155x6, 200x9 (Up 1 rep)
Shoulders
Seated smith - 45x15, 95x10, 135x6, 185x7 (Up 10 pounds, down 3 reps)
Reverse cable flys - 5x12, 5x10, 10x12
Lateral machine - 90x12, 120x8, 150x6, 180x12 (Up 10 pounds, down 1 rep)
Reverse fly machine - 100x12, 130x10, 160x13 (Up 1 rep)
Abs
Arms - short on time
Close-grip bench - 45x15, 135x6, 185x4, 225x2, 255x7 (Much better than last week, no one around to spot me or else I for sure coulda gotten 8)
Extensions - 70x10, 90x8, 110x10
Pushdowns
Preacher machine - 95x15, 125x8, 155x4, 200x9, drop set
Had to leave at this time
Legs
Sumo DL - 135x12, 225x6, 315x2, 405x1, 475x2 (Fuck yeah), 425x4
Leg press - 270x10, 360x8, 450x6, 580x10 (Up 10 pounds)
No calf press, rolled my ankle a few days ago and it’s still a bit sore
Leg extension - 130x12, 190x8, 250x12
Leg curl - 105x6, 145x3, 185x3 (Need to go lighter)
Chest/Tris
Low-incline smith - 45x18, 135x8, 185x5, 235x7 (Up 1 rep)
Decline HS - 200x10, 290x5, 380x9 (Up 1 rep)
Incline cable flys - 20x10, 30x6, 42.5x10 (Up 2.5 pounds, down 3 reps)
Dip machine - 150x15, 190x10, 230x5, 270x12 (Up 1 rep)
Yesterday - back/bis
HS Pulldown - 90x15, 180x8, 230x12 (Up 20 pounds down 3 reps)
Seated row - 100x12, 160x6, 220x14
Close-grip pulldowns - 100x10, 140x6, 180x14 (Up 2 reps)
Pullover machine - 95x12, 125x6, 170x10 (Up 15 pounds, down 2 reps)
Preacher machine - 95x14, 125x8, 155x5, 200x9