Yesterday’s workout.
Bent Over DB Rows (done at same time)
10 x 10. Light weight, short rest, controlled reps.
DB Curls (same time, palms forward)
10 x 30
15 x 20
20 x 15
30 x 10
Deadlift (beltless)
135 x 6
245 x 5
295 x 3
335 x 5
375 x 3
Was supposed to go for 415 but the lever on my belt had come off. 375x3 beltless was a grinder so it might be for the best anyway.
Leg Curls
50 x 15
70 x 15
70 x 12
80 x 10
1 leg Leg Press
90 x 12
110 x 12
130 x 12
150 x 12
150 x 10 (feet high and wide)
Hanging Leg Raises (toes to bar)
3 x 8
1 x 3+5 partials
20 min. cardio
Bench
135 x 6
135 x 6
185 x 4
215 x 5
245 x 3
275 x 4 (PR, 4th was a grinder)
Chest Supported T-Bar
45 x 12
70 x 10
90 x 8
115 x 6
135 x 8 (looser form, no peak contraction)
Incline
135 x 6
185 x 6
205 x 6
225 x 4
CG Pulldown (sitting away, real strict)
100 x 15
120 x 10
120 x 10
70 x 10 (1 and a half reps)
BB Curls (super strict)
45 x 15
55 x 10
55 x 10
Pressdowns
1 x 30
5 x 20
Cable Curls
30, 25, 15
15 min. cardio
Unplanned upper body day, kinda just bounced around.
Rear Delt DB Swings
20 x 30 reps x 4 sets
Bench (all reps paused)
135 x 5
135 x 5
185 x 5
225 x 4
225 x 4
BB Rows (Yates style)
135 x 10
165 x 10
185 x 8
185 x 8
Wide Grip Neutral Pulldowns
100 x 15
160 x 12
200 x 10
HS Preacher Curl
45 x 12
70 x 10
90 x 6
45 x swole
Reverse Grip Pressdown / Regular Pressdown
60 x 12 / 12
90 x 12 / 12
110 x 10 / 10
120 x 10
Chest/shoulder/tri
BTN Press
95x15
115x12
135x8
Bench (all reps paused)
135x6
135x6
185x4
225x3
245x3
245x3
255x3
Incline DB
60x10
80x8
100x8
Reverse Pec deck
4 sets
Machine laterals
4 sets
Press downs
5 sets
Incline skulls
3 sets
HS dips
3 sets
Back from summer training. BS’d around for a week to get back in the groove, finally back on track.
Warmup - Agile 8
Squats
135 x 8
135 x 6
225 x 5
275 x 3
315 x 3
355 x 3
395 x 4 (belted)
Pause Squats (3 count pause)
225 x 3
245 x 3
245 x 3
255 x 3
255 x 3
GHR
BW x 10, 6, 8
GHR Situps (weight behind head)
10lb x 10
10lb x 10
20lb x 10
Hanging Leg Raises (toes to bar)
BW x 8, 8, 5+3
BB Complex (5 rounds)
75 lbs 8 reps 45 sec rest
Upper Body Day
Military Press
95 x 8
115 x 5
140 x 3
160 x 3
180 x 3
Incline DB Press
60 x 10
80 x 10
100 x 5 (wtf)
All pressing supersetted with pullups.
Machine Pulldown
90 x 15
120 x 12
150 x 12
180 x 12
HS 1 arm Row (squeeze)
2pps x 12, 12, 12
Incline DB Curl
20 x 12
25 x 12
30 x 8
35 x 8
Incline Skulls
75 x 12
85 x 12
95 x 12
105 x 8
15 min. bike
Deadlifts (Conventional)
135 x 8
245 x 3
275 x 3
315 x 3
315 x 3
365 x 1
365 x 1
415 x 3 (PR)
First time pulling conventional in awhile. Sumo has definitely made me stronger.
Front Squat
135 x 6
135 x 6
225 x 3
275 x 3
Lower back was shot from deadlifts, called this one early.
1 leg Leg press
70 x 20
90 x 20
90 x 20
Pulldown Abs
50 x 20
65 x 15
80 x 12
95 x 10
GHR
BW x 10, 10, 7+3
Close Grip Bench
135 x 8
135 x 6
185 x 5
225 x 3
275 x 4
225 x 9
275x4 ties my all time bench pr (which is still a fairly narrow grip). I guess this means my triceps are getting stronger.
Face Pull / Bent Over Laterals
4 x 12-15/12
Laterals / BTN Smith Press
3 x 15 /10-15
Pressdowns
115 x 15
145 x 12
175 x 10
195 x 8
Overhead DB Ext
60 x 10
70 x 10
80 x 8