Legs from yesterday
Hack Squats
1pps x 10
1pps x 10
2pps x 8
2pps+25 x 8
3pps x 6
Lying Leg Curl
6 x 12
8 x 12
10 x 8
Bottom Up Squats
135 x 8
225 x 5
245 x 3
255 x 3
225 x 3
Calves.
Arms from Friday
Alt DB Curls (palm forward the whole time)
25 x 15
30 x 12
35 x 10
40 x 8
Smith Drag Curl / Rope Curl
65 x 12 / 55 x 10
75 x 10 / 55 x 10
85 x 10 / 55 x 10
85 x 10 / 55 x 10
High Cable Curls (Front DB Bi Pose)
25 x 12
30 x 10
40 x 8
Rope Pressdowns
70 x 15
100 x 12
115 x 12
130 x 10
Overhead DB Extension
65 x 10
75 x 10
85 x 10
100 x 7
Underhand Pressdown / Pressdown superset
4 sets.
Abz.
Chest and Shoulders from yesterday
Incline DB Press
40 x 10
60 x 8
80 x 6
100 x 8
Bench
135 x 8
175 x 6
215 x 4
255 x 3
BTN Military
95 x 10
115 x 8
135 x 6
Lateral Machine
50 x 15
70 x 12
80 x 10
90 x 8 DROP 60 x fail DROP 30 x fail
Leaning Laterals
25 x 12
35 x 10
luv my amazin little naval officer.
Bringin this back
Arms from yesterday
Alt DB Curls (palms forward)
30x12
40x10
50x6
35x8 (reallll slow negatives)
Incline DB Curls
15x20
20x15
25x12
30x8
HS Preacher
45 x 10
55 x 8
65 x 8, 8
Pressdowns (first 10 reps held at squeeze, second 10 continuous)
80 x 10/10
100 x 10/10
120 x 10/10
120 x 10/100 x 10
Decline DB Extensions
25 x 10, 10
40 x 8, 8
Close Grip Bench
135 x 12
155 x 10
wasn’t really feeling it
HS Dip
1pps+25 x 12
2pps x 10
Leg Raises
3x15
Elliptical for 25 min.
Legs from Today
Squats
135 x 8
225 x 5
245 x 5
280 x 5
315 x 12
Dead Stop GM’s
135 x 3
165 x 3
185 x 3
205 x 3
1 leg Leg Press
110 x 12
130 x 12
150 x 12
Lying Leg Curls (big squeeze)
70 x 10
90 x 8
Leg Extensions
90 x 10 DROP 60 x some DROP 40 x some
Calves
3 sets
lol wut.
FMC this morning - 20 minute jog.
Chest/Shoulders today
Close Grip Bench
135x8
185x5
225x3
245x3
255x3
265x3
Incline DB Press
50 x 10
75 x 8
100 x 6, 5 (left shoulder was acting up)
BTN Military
95 x 10
135 x 8
165 x 6
Lateral Raises
25 x 12
35 x 10
35 x 8 DROP 25 x some DROP 15 x some DROP 10 X some
Rear Delt Swings
20 x 30
20 x 30
25 x 25
Face Pulls
90 x 10 DROP 70 x some DROP 50 x some
Shrugs
225 x 10
315 x 10
405 x 8
455 x 4
I smell CGBP
Lol @ “My shoulder was acting up” followed by BTN press. r u retarded?
Good looking session otherwise.
omg bug i have acid reflux disease plz be more sensitive <3
Back Day
Deadlifts…starting the 3/5/1 version laid out by Ben Seath in his log
135x6
225x4
265x3
305x3
345x3
385x1, 1, 1
Meadows Rows
50+bar x 10
75+bar x 10
100+bar x 10
100+bar x 8
Chest Supported T-bar
45 x 10
70 x 8
70 x 8
90 x 5 DROP 45 x 6
HS Pullover
90 x 15
140 x 12
180 x 8
Facing Away Pulldowns
100 x 12
115 x 10
115 x 10
Hypers
BW x 12
BW+50 x 10
BW+50 x 10
20 min cardio
Arm Day
Incline DB Curls
15 x 30
20 x 16
30 x 12
30 x 8
Preacher Curl
55 x 10
65 x 10
75 x 6+2 forced
45 x 8 (reverse grip)
Meadows Hammers
25 x 10
30 x 10
30 x 10
25 x 10
Rope Pressdown (Heavy Stack)
30 x 15
42.5 x 12
50 x 10
50 x 10 DROP 30 x 20
Incline Skulls
75 x 12
85 x 12
95 x 10
95 x 8
1 arm pressdowns
20 x 10
25 x 10
20 x 10 (reverse grip)
25 x 10 (reverse grip)
Hanging Leg Raises
3x15
Ran some sprints today
8 x 100m sprints (rest was walking back to starting line)
15 minute cooldown on treadmill @ 3.0 mph
Died
Chest and Bis today
Floor Press
135 x 6
185 x 4
225 x 3
245 x 3
275 x 1+1
Never liked these, but I’ve been watching too many Westside videos lately. Never again.
Incline BB
135 x 8
155 x 5
175 x 5
205 x 8+1
Alt DB Curl (palms forward)
30 x 10
40 x 8
50 x 7
35 x some real strict reps
HS Preacher (held at top for long squeeze)
45 x 10
55 x 10
55 x 10
55 x 10
Meadows Preachers (no rest b/w sets)
20 x 12
25 x 10
20 x 10
25 x 8
Legs
Squats
135 x 8
225 x 5
260 x 3
295 x 3
330 x 10
Paused Front Squats
135 x 5
185 x 3
205 x 3
225 x 3
1 leg Leg Press
90 x 12
110 x 12
140 x 12
Lying Leg Curls
70 x 15
90 x 12
100 x 8
Calves
3 sets
Got behind on this
Sprints from Wednesday
10 x full field (rest was walking back to beginning)
Shoulders and Triceps from yesterday
DB Shoulder Press
40 x 12
55 x 8
70 x 4
90 x 8 (tied PR I think)
Machine Lateral
50 x 15
80 x 12
110 x 8
90 x 10
Rear Delt Swings
20 x 30
25 x 30
25 x 30
Rear Delt Rows
15 x 12
20 x 12
DB Shrugs (3 sec squeeze)
80 x 12
90 x 10
100 x 8
110 x 8
Rope Pressdown
25 x 15
35 x 12
42.5 x 10
50 x 10
Scott Extensions
42.5 x 12
50 x 12
57.5 x 10
65 x 10
In Human Presses
135 x 12
185 x 10
205 x 8
225 x 4
Hammies from today
Deadlifts
135 x 6
225 x 5
260 x 5
295 x 5
335 x 8
Lame…this should have been 10+ easy
Dead stop Good Mornings
135 x 3
165 x 3
185 x 3
205 x 3
225 x 3
Lying Leg Curls
70 x 15
90 x 12
110 x 8
90 x 10
Decline Situps
BW+25 x 12
BW+25 x 12
Cable Crunches
50 x 15
65 x 15
20 min. elliptical
Back Day
Life Fitness Pulldown Machine
70 x 15 (warmup)
110 x 15
130 x 12
150 x 12
170 x 10
HS Pulldown
1pps x 12
1pps+25 x 12 x 3 sets
BB Row (very strict)
115 x 10
135 x 10
135 x 10
145 x 10
Seated Row (weird cable)
70 x 12
100 x 12
130 x 10
145 x 8
Sprints from yesterday
10 x full field (walk back for rest).
Chest/Biceps from Today
Bench Press
135 x 8
185 x 5
225 x 3
245 x 3
275 x 2 This hasnt gone well in weeks…no more flat pressing plz.
Incline DB (neutral grip)
50 x 10
60 x 10
70 x 10
80 x 6
Incline DB Curl
20 x 15
25 x 12
30 x 10
30 x 8
Rope Hammer Curl (heavy stack)
25 x 15
35 x 12
42.5 x 12
50 x 12
BB Drag Curl
45 x 12
45 x 12
65 x 10
20 min. elliptical