Leg Day
Squats
135 x 8
225 x 5
280 x 5
315 x 3
350 x 6 Wanted to match reps from last cycle and get 8, but considering I added 20lbs -2 reps isn’t too shabby.
Deficit Deads (standing on a 45)
135 x 6
225 x 4
315 x 1
365 x 1
385 x 1 (holy shit wtf)
1 leg Leg Press
110 x 12
140 x 12
170 x 12
Lying Leg Curl (skweeeeez the hammies)
50 x 20
70 x 15
80 x 12
Adductor Machine (idk)
90 x 20
110 x 15
Standing Pulldown Abs
70 x 15
100 x 12
115 x 10
These were weird…only ever done them kneeling before
Shoulders and Triceps
SHIPS
95 x 12
135 x 10
185 x 8
205 x 4
185 x 4
Neutral Grip Face Pulls
85 x 12
100 x 12
100 x 12
100 x 12 DROP 70 x 10
Rear DB Flyes
15 x 15
20 x 12
25 x 8
10 x 15 (super strict)
HS Shoulder Press / Lateral Raise
1pps x 12 / 15 x 10
1pps+25 x 10 / 15 x 10
2pps x 10 / 15 x 10
2pps x 7 / 15 x 10
Rope Pressdown
70 x 15
90 x 12
100 x 10
60 x 12
Incline Skulls
75 x 10, 10, 10, 7
Smith RGB
135 x 10
165 x 10
185 x 8
205 x 8
Kneeling Cable Crunches / Hanging Leg Raises
70 x 15 / BW x 10
85 x 15 / BW x 10
100 x 15 / BW x 7
Back Day
BB Rows (strict)
115 x 10
135 x 10
155 x 10
175 x 8
Pulldown
115 x 15
145 x 12
160 x 10
190 x 10
HS Pulldown (1 arm at a time)
1pps x 10
1pps+25 x 10
2pps x 8
2pps+10 x 8
HS Low Row
1pps x 10
1pps+25 x 10, 8
Seated Row
140 x 12
180 x 12
160 x 8 (stayed perfectly upright)
Leg Day
Snatch Grip Deadlifts
135 x 6
225 x 4
275 x 4
295 x 3
315 x 3
These felt good, should do more often.
Front Squats
135 x 6
185 x 4
225 x 3
245 x 3
275 x 1 (missed second rep bc i psyched myself out)
Reverse Lunges
40’s x 10 (LR)
50’s x 10 (LR)
60’s x 8 (LR)
Back Extensions
BW x 12
BW+50 x 12
BW+65 x 12
Impromptu Workout
Military Press / Weighted Pullups (Alternating Sets)
95x8 / BW+20 x 5
135 x 5 / BW+30 x 5
145 x 3 / BW+35 x 5
155 x 3 / BW+45 x 3
165 x 3 / BW+50 x 3
175 x 2 / BW+60 x 3
Bent Over Flyes
15 x 15
20 x 15
20 x 12
20 x 12
10 x 20
HS Preacher Curl
1p x 12, 12, 12, 8, 7 (<30 sec rest)
Kneeling Cable Crunches / Hanging Leg Raises
80 x 20 / BW x 10
100 x 15 / BW x 10
110 x 15 / BW x 5+5 knee raises
Chest and Biceps
Incline Bench
135 x 8
165 x 5
195 x 3
225 x 6
225 x 4
Left 1-2 reps in the tank on both 225 sets, had no spot.
Bench Press (all reps paused)
135 x 6
165 x 4
205 x 2
245 x 3 x 5 sets
This felt really good. I remember hitting this same 245 x 3 x 5 sets a few weeks before my competition where I benched 300 last November, so it’s nice to know I am still right around there (especially doing them after inclines).
EZ Bar Curl (10 sec rest b/w sets)
45 x 10 x 5 sets
Hammer Curls (up to ears…10 sec rest b/w sets)
15 x 10 x 3 sets
10 x 10 x 3 sets
HS Preacher
45 x 10
55 x 9
Leg Day
Squats
135 x 8
225 x 5
260 x 5
295 x 5
330 x 11
Really wanted 12, but 11 is still a PR so I can’t complain too much
Deficit Deads (standing on a 45lb plate)
135 x 5
225 x 3
275 x 2
305 x 4 x 5 sets (80%)
Reverse Lunges
40’s x 12
50’s x 12
60’s x 10
Kneeling Cable Crunches
100 x 10
130 x 10
145 x 10
160 x 10
Back Day
Weighted Pullups (wide grip)
BW+20 x 6
BW+30 x 6
BW+40 x 4
BW+40 x 4
Kayak Rows
60 x 15
85 x 10
70 x 10
Pulldown Machine (to eye level, pause at stretch)
110 x 15
140 x 15
170 x 12
180 x 6 DROP 120 x 6 (super wide grip)
HS Pulldown (1 arm at a time)
1pps+25 x 12
1pps+35 x 12
2pps x 12
HS Mid Row
2pps x 10
3pps x 8
3pps+25 x 7
Chest Supported T-Bar
70 x 8
70 x 8
90 x 7
Shoulders and Triceps
Hang Clean + Push Press
95 x 8
135 x 5
165 x 3
185 x 3
135 x 12 (just push press)
These felt good, haven’t done in years but my clean form was pretty good still.
Face Pulls / Bent Over Laterals superset
45 x 15 / 15 x 12
65 x 12 / 15 x 12
85 x 12 / 15 x 12
100 x 10 / 15 x 12
Machine Laterals
50 x 30
70 x 20
90 x 12
90 x 10
Bradford Press
95 x 10, 8, 6
These gave me an awesome delt pump.
Pressdown / RG Pressdown / Scott Ext triset
70 x 12/12/12
85 x 10/10/10
100 x 10/10/10
Incline DB Extension/ Tate Press superset
25 x 8/8
20 x 10/10
20 x 10/10
Back Day
BB Rows
115 x 10
135 x 10
155 x 10
175 x 10
HS 1 arm row
2pps x 12
3pps x 12
4pps x 10
4pps x 10
HS Low Row
1pps x 12
1pps+25 x 10
2pps x 10
Machine Row
90 x 10
110 x 10
120 x 8 DROP 80 x 6 DROP 40 x 6
Drag Curl / Hammer Curl
75 x 15 / 20 x 10
85 x 12 / 20 x 10
85 x 10 / 20 x 10
Preacher Curl / EZ Curl
45 x 10 / 10
45 x 10 / 10
Kneeling Cable Crunches
100 x 15
130 x 15
160 x 12
Chest/Shoulders/Tris
Incline Bench
135 x 8
165 x 5
195 x 3
225 x 6, 6
PR for getting 2 sets of 6 with 225
Incline DB (Neutral Grip)
50 x 10
60 x 10
70 x 10
80 x 9 (+3 reps I believe)
Bent Over Laterals superset (different angles)
10 x 10/10
10 x 12/12
10 x 12/8
10 x 10/10
Lateral Raise Machine
55 x 30
75 x 20
105 x 10
Bradford Press (loving these)
95 x 10
95 x 12
105 x 7
Rope Pressdown / Rope Scott Ext
50 x 15/15
70 x 12/12
85 x 12/12
100 x 10/10
Overhead DB Extension
50 x 10
65 x 10
75 x 10
Legs
Squats (3 Week)
135 x 8
225 x 5
270 x 3
305 x 3
345 x 8 (tied all time PR)
Deficit Deads (standing on 45)
135 x 6
225 x 4
275 x 2
325 x 3 x 5 sets (85%)
That’s all I had time for today. Felt good to be back to all time Squat PR’s.
Back and Bis from yesterday
Weighted Pullups
BW+20 x 6
BW+30 x 6
BW+40 x 5+1
BW+40 x 5+1
CG Pulldown
130 x 12
160 x 10
175 x 10
85 x 12 (backwards w/ big squeeze)
Meadows DB Rows
60 x 10
70 x 10
80 x 10
Machine Row
90 x 12
110 x 12
130 x 12
140 x 10 DROP 80 x 4
Chest Supported T-Bar
70 x 10
90 x 6
100 x 6
EZ Curl / DB Curl / EZ Rev Curl (triset)
65x8 / 25’s x 8 / 45x8 x 3 sets
Smith Drag Curl
75 x 12
75 x 10
85 x 10
Chest/Shoulders/Tris from yesterday
Military Press
95 x 10
125 x 5
155 x 7
155 x 5
Bench Press (all reps paused)
135 x 8
185 x 5
225 x 2
260 x 1+1 (hit the uprights on second rep)
255 x 2
260 x 2
260 x 2
260 x 2
These felt good. Got into my groove the last 3 sets and crushed it
Partial Laterals
25 x 30
35 x 20, 20, 20
Rope Pressdown / Face Pulls
60 x 15/15
85 x 12/12
100 x 12/12
115 x 12/12
Scott Ext / Bench Dip
85 x 15 / BW+35 x 10
115 x 12 / BW+35 x 10
130 x 12 / BW+35 x 9
160 x 12 / BW+35 x 9
Legs from this morning
Front Squats
135 x 6
185 x 4
225 x 2
245 x 5
265 x 3
Felt good. Will increase both working sets by 10lbs next week
Good Mornings
135 x 6
165 x 6
195 x 6
These are always a keeper
Reverse Lunges
45’s x 12
55’s x 12
65’s x 10
Leg Curl
70 x 15
90 x 12
110 x 8
Leg Extension
70 x 20
90 x 15
110 x 12
Kneeling Cable Crunches
100 x 15
130 x 12
160 x 10
Back and Biceps
BB Rows
115 x 10
135 x 10
155 x 10
185 x 6
Need straps plz.
HS Row
2pps x 10
3pps x 10
3pps x 10
3pps+25 x 8
Machine Pulldown
110 x 15
130 x 15
150 x 15
170 x 12
HS Pulldown (1 arm at a time)
1pps+25 x 12
2pps x 10
2pps+10 x 10
Seated DB Shrugs (3 count squeeze)
60 x 10
70 x 10
70 x 10
EZ Curl (10 sec rest)
45 x 10 x 5 sets
Hammer Curl (10 sec rest)
20’s x 10 x 5 sets
Cable Preacher Curls
60 x 10
70 x 7
Chest Shoulders and Triceps
Incline Bench
135 x 8
165 x 5
195 x 3
235 x 5
235 x 4
Was happy with this. 235x5 is some kind of PR I think
Incline DB (neutral grip)
55 x 10
65 x 10
75 x 10
85 x 9
Machine Laterals
60 x 30
80 x 20
110 x 6 DROP 50 x 4 (exaggerated ROM)
Face Pull / Bent Over Laterals
70 x 15 / 15 x 15
90 x 12 / 15 x 12
100 x 12/ 15 x 12
110 x 12/ 15 x 12
Bradford Press
95 x 12
105 x 10
115 x 10
Pressdown/RG Pressdown/Scott Ext
70 x 15/15/15
100 x 12/12/12
120 x 12/12/12
HS Dips (4 sec negative, constant tension)
1pps x 15
1pps+25 x 12
1pps+35 x 12
1pps+35 x 10
Leg Day
Squats
135 x 8
225 x 6
295 x 5
325 x 3
365 x 5
woooooo all time PR. Very happy
Deficit Deads
135 x 6
225 x 4
295 x 2
345 x 2 x 5 sets (90%)
Deadstop Leg Press / RDL (both w/ no lockout)
100ps x 10 / 115 x 10
145ps x 10 / 115 x 10
145ps x 10 / 115 x 10
200ps x 10 / 115 x 10
200ps x 10 / 115 x 10
Hanging Leg Raises
BW x 15
Back and Bis
Weighted Pullups
BW+20 x 6
BW+30 x 6
BW+45 x 5+1
BW+45 x 4+1
Cybex CG Pulldown
90 x 12
130 x 12
170 x 10
185 x 10
Meadows DB Rows
60 x 12
70 x 12
85 x 12
Machine Row
110 x 12
130 x 12
150 x 12
170 x 8
T-Bar
70 x 10
90 x 8
105 x 6
Smith Drag Curl / Hammer Curls
75 x 12 / 20s x 10
85 x 12 / 20s x 10
90 x 10 / 20s x 10
Incline DB Curl / Incline Concentration Curl
15 x 20 / 10 x 10
15 x 20 / 10 x 10
15 x 20 / 10 x 10