I’m not going to failure on DL. The cable machine isnt low enough for a DL. The DB aren’t heavy enough. I will try to use bands to make it harder.
Grip as in grip strength. I need to get some straps.
1 Like
Push
Incline Cable Bench (6-12) (focusing on slow down, pause, fast up with no pause at top)
Set 1 - 10x220 f11
Set 2 - 11x200 f12
Cable Flys (12-20)
Set 1 - 16x40lbs f17
Set 2 - 20x30lbs barely, probably f20
Stand OHP (6-12)
Set 1 - 7x160 f8 setting 15
Set 2 - 6x140 f7
Side Lateral Partials (15-30) (strains the inner elbow a little bit)
Set 1 - 30x50
Set 2 - 30x50
Tricep Pushdown (12-20)
Set 1 - 16x130 f17
Set 2 - 17x100 f18
Tricep Extension (12-20)
Set 1 - 16x90 f17
Set 2 - 15x80 f16
Squat (6-12) trying to find weight
Set 1 - 12x300
Set 2 - 12x300
Body felt off - didn’t want to push it.
Split Squat (12-20)
Set 1 - 10x50
Set 2 - 10x50
Calf Raises (12-20)
Set 1 - 20x90
Set 2 - 20x90
2 Likes
Pull
Stiff Legged DL (12-20)
Set 1 - 20x50lbs black band
Set 2 - 20x50lbs purple band
Lat Pulls (12-20)
Set 1 - 12x120 f13
Set 2 - 12x120 f13 (forgot to go down in weight)
Cable Row (12-20)
Set 1 - 17x110lbs f18
Set 2 - 12x100 f13
Felt these a lot in my biceps for some reason.
Hammer Curl (12-20)
Set 1 - 10x35lbs f11
Set 2 - 12x30 f13
Cable curl Top, drop, drop
Set 1 - 13x110 f14
Set 2 - 10x90 f11
Set 3 - 10x70 f11
Leg Curls (12-20)
Set 1 - 15x40lbs f15
Set 2 - 11x40 f12
Calf Raises -
Set 1 - 20x120
Set 2 - 20x120
@Andrewgen_Receptors
We need to rethink the hinge movement. The bands aren’t working well either. I might have to try standing on something to be able to use the cable machine for a hinge. The dumbbells aren’t cutting it even with my strongest band.
Or we need a replacement exercise.
2 Likes
Okay, see if you can figure something out for SLDL with a step and low cable setup. We want to get some good posterior chain activation, so hams, glutes and low back should all feel some connection.
If that doesnt do it, maybe cable pull throughs will work.
I definitely have good mind muscle connection on this exercise. In fact it’s one of the best exercises I can feel.
I can feel it in all those places, I just can’t push it yet with what I have tried. I get good stretch but it’s only under moderate load.
1 Like
Maybe try it with a B Stance. It’s usually just a thing that chicks do because they work 25 sets of glutes and 2 sets of everything else, but it works when you’re limited on weight.
If you don’t know what that is, no worries. I didn’t know until my wife showed me. Good news is theres lots of demonstration videos on YouTube featuring exclusively women with well-developed glutes.
You’d be prioritizing the stretch and drive on the forward foot.
*or just try any other variation that weve talked about. The one that you feel works best is the right one for you.
I haven’t been slacking off, just had trouble logging in and forgot about it for a while. Been hitting it pretty consistently though.
Here are my recent workouts:
Push
Incline Cable Bench (6-12) (focusing on slow down, pause, fast up with no pause at top)
Set 1 - 12x220 f13
Set 2 - 10x200 f11
Cable Flys (12-20) was doing them wrong, now doing them right
Set 1 - 20x40lbs
Set 2 - 20x30lbs
Stand OHP (6-12)
Set 1 - 11x160 f12
Set 2 - 8x140 f9
Tri-Lateral Raises (5-10)
Set 1 - 6
Set 2 - 8ish
Tricep Pushdown (12-20)
Set 1 - 16x130 f17
Set 2 - 18x100 f19
Tricep Extension (12-20)
Set 1 - 20x90 nf
Set 2 - x80 f16
Squat (6-12) trying to find weight
Set 1 - 12x300
Set 2 - 12x300
Body felt off - didn’t want to push it.
Split Squat (12-20)
Set 1 - 10x50
Set 2 - 10x50
Calf Raises (12-20)
Set 1 - 20x90
Set 2 - 20x90
Pull
Stiff Legged DL (12-20)
Set 1 - 20x50lbs
Set 2 - 20x50lbs
Lat Pulls (12-20) - Did pull ups instead
Set 1 - 12x120 f13 —- 8
Set 2 - 12x120 f13 (forgot to go down in weight) —- 8
Cable Row (12-20)
Set 1 - 18x110lbs f19
Set 2 - 15x100 f16
Felt these a lot in my biceps for some reason.
Hammer Curl (12-20)
Set 1 - 15x35lbs f16
Set 2 - 14x30 f15
Cable curl Top, drop, drop
Set 1 - 13x110 f17
Set 2 - 10x90 f11
Set 3 - 12x70 f13
Leg Curls (12-20)
Set 1 - 15x40lbs f16
Set 2 - 12x40 f13
Calf Raises -
Set 1 - 20x130
Set 2 - 20x130
Push
Incline Cable Bench (6-12)
Set 1 - 12x220 f13
Set 2 - 7x200 f8
Cable Flys (12-20) was doing them wrong, now doing them right
Set 1 - 15x50lbs f16
Set 2 - 20x40lbs f21
Stand OHP (6-12)
Set 1 - 6x160 f12
Set 2 - 9x140 f9
Tri-Lateral Raises (5-10)
Set 1 - 8x15 f9
Set 2 - 5x15 f6
Tricep Pushdown (12-20)
Set 1 - 18x130 f19
Set 2 - 21x100 f22
Tricep Extension (12-20) DB
Set 1 - 12x20
Set 2 - 17x20
Squat (6-12)
Set 1 - 12x320
Set 2 - 12x320
Split Squat (12-20) X
Set 1 - 10x50
Set 2 - 10x50
Calf Raises (12-20) X
Set 1 - 20x90
Set 2 - 20x90
Pull
Stiff Legged DL (12-20)
Set 1 - 20x50lbs
Set 2 - 20x50lbs
Lat Pulls (12-20) - Did pull ups instead
Set 1 - 12x120 f13 —- 8
Set 2 - 12x120 f13 (forgot to go down in weight) —- 8
Cable Row (12-20)
Set 1 - 18x110lbs f19
Set 2 - 15x100 f16
Felt these a lot in my biceps for some reason.
Hammer Curl (12-20)
Set 1 - 15x35lbs f16
Set 2 - 14x30 f15
Cable curl Top, drop, drop
Set 1 - 13x110 f17
Set 2 - 10x90 f11
Set 3 - 12x70 f13
Leg Curls (12-20)
Set 1 - 15x40lbs f16
Set 2 - 12x40 f13
Calf Raises -
Set 1 - 20x130
Set 2 - 20x130
Push
Incline Cable Bench (6-12)
Set 1 - 13x220 f14
Set 2 - 10x200 f11
Set 3 - 10x180 f11
Cable Flys (12-20)
Set 1 - 15x50lbs f16
Set 2 - 20x40lbs f21
Set 3 - 14x40 f15
Stand OHP (6-12) didn’t do
Set 1 - 14x160 f15
Set 2 - 12x140 f9
Set 3 -
Tri-Lateral Raises (5-10) didn’t do
Set 1 - 8x15 f9
Set 2 - 5x15 f6
Tricep Pushdown (12-20)
Set 1 - 17x130 f18
Set 2 - x110 f
Tricep Extension (12-20) DB
Set 1 - 12x20
Set 2 - 17x20
Squat (6-12)
Set 1 - 12x320
Set 2 - 12x320
Split Squat (12-20) X
Set 1 - 10x50
Set 2 - 10x50
Calf Raises (12-20) X
Set 1 - 20x90
Set 2 - 20x90
Pull
Stiff Legged DL (12-20)
Set 1 - 20x50lbs
Set 2 - 20x50lbs
Lat Pulls (12-20) -
Set 1 - 15x80
Set 2 - 15x80
Set 3 - 10x90
Cable Row (12-20)
Set 1 - 20x110lbs
Set 2 - 18x100 f19
Set 3 - 12x90 f13
Hammer Curl (12-20)
Set 1 - 15x30lbs f16
Set 2 - 15x30 f16
Set 3 - 13x30 f14
Cable curl Top, drop, drop
Set 1 - 16x110 f17
Set 2 - 14x90 f15
Set 3 - 10x70 f11
Leg Curls (12-20)
Set 1 - 15x40lbs f16
Set 2 - 12x40 f13
Calf Raises -
Set 1 - 20x130
Set 2 - 20x130
Push
Incline Cable Bench (6-12)
Set 1 - 9x240 f10
Set 2 - 9x200 f10
Set 3 - 8x180 f9
Cable Flys (12-20)
Set 1 - 20x50lbs s21
Set 2 - 20x40lbs s21
Set 3 - 15x40 f16
Stand OHP (6-12)
Set 1 - 5x160 f6
Set 2 - 6x140 f7
Tri-Lateral Raises (5-10)
Set 1 - 8x15 f9
Set 2 - 5x15 f6
Tricep Pushdown (12-20)
Set 1 - 20x130 f21
Set 2 - 12x110 f13
Tricep Extension (12-20)
Set 1 - 13x100 f14
Set 2 - 10x100 f11
Squat (6-12)
Set 1 - 12x340
Set 2 - 12x340
Split Squat (12-20) X
Set 1 - 10x50
Set 2 - 10x50
Calf Raises (12-20) X
Set 1 - 20x90
Set 2 - 20x90
Pull
Stiff Legged DL (12-20)
Set 1 - 20x50lbs
Set 2 - 20x50lbs
Lat Pulls (12-20) -
Set 1 - 15x80
Set 2 - 15x80
Set 3 - 10x90
Cable Row (12-20)
Set 1 - 20x110lbs
Set 2 - 18x100 f19
Set 3 - 12x90 f13
Hammer Curl (12-20)
Set 1 - 15x30lbs f16
Set 2 - 15x30 f16
Set 3 - 13x30 f14
Cable curl Top, drop, drop
Set 1 - 16x110 f17
Set 2 - 14x90 f15
Set 3 - 10x70 f11
Leg Curls (12-20)
Set 1 - 15x40lbs f16
Set 2 - 12x40 f13
Calf Raises -
Set 1 - 20x130
Set 2 - 20x130
Push
Incline Cable Bench (6-12)
Set 1 - 10x240 f11
Set 2 - 11x200 f12
Set 3 - 8x180 f9
Cable Flys (12-20)
Set 1 - 20x50lbs s21
Set 2 - 20x40lbs s21
DB Bench (12-20)
Set 1 - 10x50s
Set 2 - 11x50s
Stand OHP (6-12)
Set 1 - 8x160 f9
Set 2 - 7x140 f8
Tri-Lateral Raises (5-10)
Set 1 - 8x15 f9
Set 2 - 6x15 f7
Tricep Pushdown (12-20)
Set 1 - 15x140 f16
Set 2 - 12x110 f13
Tricep Extension (12-20)
Set 1 - 10x100 f11
Set 2 - 11x100 f12
Squat (6-12)
Set 1 - 12x340
Set 2 - 12x340
Split Squat (12-20) X
Set 1 - 10x50
Set 2 - 10x50
Calf Raises (12-20) X
Set 1 - 20x100
Set 2 - 20x120
Pull
Stiff Legged DL (12-20)
Set 1 - 20x50lbs
Set 2 - 20x50lbs
Lat Pulls (12-20) - single arm
Set 1 - 20x80
Set 2 - 15x100
Set 3 - 11x120 f12
Cable Row (12-20)
Set 1 - 12x130lbs
Set 2 - 15x110 f19
Set 3 - 12x90
Hammer Curl (12-20)
Set 1 - 9x30lbs 10
Set 2 - 13x25 f14
Set 3 - 19x20 f20
Cable curl Top, drop, drop
Set 1 - 15x110 f16
Set 2 - 7x90 f8
Set 3 - 10x70 f11
Leg Curls (12-20)
Set 1 - 13x40lbs f14
Set 2 - 10x40 f11
Calf Raises -
Set 1 - 20x130
Set 2 - 20x130
2 Likes
I had to take off a week and a half recently to travel.
1 Like
Push
Incline Cable Bench (6-12)
Set 1 - 11x240 f12
Set 2 - 10x200 f11
Set 3 - 8x180 f9
Cable Flys (12-20)
Set 1 - 12x60lbs f13
Set 2 - 12x60lbs f13
Set 3 - 12x50lbs f13
DB Bench (12-20)
Set 1 - 10x50s f11
Set 2 - 10x50s f11
Set 3 - 13x50s f14
Stand OHP (6-12)
Set 1 - 15x160 f16
Set 2 - 10x140 f11
Set 3 - 9x140 f10
Tri-Lateral Raises (5-10)
Set 1 - 7x15 f8
Set 2 - 7x15 f8
Set 3 - 5x 10 f6
Tricep Pushdown (12-20)
Set 1 - 10x130 f11
Set 2 - 20x100 f21
Tricep Extension (12-20) Did DB extension
Set 1 - 12x20 f13
Set 2 - 14x20 f15
Squat (6-12)
Set 1 - 12x360
Set 2 - 12x360
Set 3 - 12x360
Split Squat (12-20) X
Set 1 - 10x50
Set 2 - 10x50
Calf Raises (12-20) X
Set 1 - 20x100
Set 2 - 20x120
Pull
Stiff Legged DL (12-20)
Set 1 - 20x50lbs
Set 2 - 20x50lbs
Lat Pulls (12-20) - single arm
Set 1 - 18x120 f19
Set 2 - 12x120 f13
Set 3 - 10x100 f12
Cable Row (12-20)
Set 1 - 10x130lbs
Set 2 - 12x110 f19
Set 3 - 12x90 f13
Hammer Curl (12-20)
Set 1 - 13x30lbs 14
Set 2 - 16x25 f17
Set 3 - 30x20 f31
Cable curl Top, drop, drop
Set 1 - 14x110 f15
Set 2 - 5x90 f6
Set 3 - 7x70 f8
Leg Curls (12-20)
Set 1 - 16x40lbs f14
Set 2 - 10x40 f11
Calf Raises -
Set 1 - 20x100
Set 2 - 20x140
3 Likes
Push
Incline Cable Bench (6-12)
Set 1 - 12x240 f13
Set 2 - 10x200 f11
Set 3 - 11x180 f12
Cable Flys (12-20)
Set 1 - 16x60lbs f17
Set 2 - 14x60lbs f14
Set 3 - 16x50lbs f17
DB Bench (12-20)
Set 1 - 12x50s f13
Set 2 - 12x50s f13
Set 3 - 12x50s f13
Stand OHP (6-12)
Set 1 - 9x160 f10
Set 2 - 8x140 f9
Tri-Lateral Raises (5-10)
Set 1 - 8x15 f9
Set 2 - 9x15 f10
Tricep Pushdown (12-20)
Set 1 - 20x130 f21
Set 2 - 14x110
Tricep Extension (12-20) cable
Set 1 - 15x100 f16
Set 2 - 15x100 f16
Squat (6-12)
Set 1 - 12x360
Set 2 - 12x360
Set 3 - 12x360
Split Squat (12-20) X
Set 1 - 10x50
Set 2 - 10x50
Calf Raises (12-20) X
Set 1 - 20x100
Set 2 - 20x120
Pull
Stiff Legged DL (12-20)
Set 1 - 20x50lbs
Set 2 - 20x50lbs
Lat Pulls (12-20) - single arm
Set 1 - 21x120 s22
Set 2 - 15x120 f16
Set 3 - 17x100 f18
Cable Row (12-20)
Set 1 - 14x130lbs f15
Set 2 - 20x110 f21
Set 3 - 18x100 f19
Hammer Curl (12-20)
Set 1 - 13x30lbs 14
Set 2 - 15x25 f16
Set 3 - 15x25 f16
Cable curl Top, drop, drop
Set 1 - 16x11 f17
Set 2 - 6x90 f7
Set 3 - 10x70 f11
Leg Curls (12-20)
Set 1 - 16x40lbs f17
Set 2 - 10x40 f11
Calf Raises -
Set 1 - 20x150
Set 2 - 20x150
3 Likes
From last week:
Push
Incline Cable Bench (6-12)
Set 1 - 6-7x260 f7
Set 2 - 13x200 f14 (had extensive rest because I talked to someone in between)
Set 3 - 15x180 f16
Cable Flys (12-20)
Set 1 - 18x60lbs f19
Set 2 - 12x60lbs f13
Set 3 - 17x50lbs f18
DB Bench (12-20)
Set 1 - 12x50s f13
Set 2 - 10x50s f11
Set 3 - 16x50s f17
Stand OHP (6-12)
Set 1 - 10x160 f11
Set 2 - 11x140 f12
Tri-Lateral Raises (5-10)
Set 1 - 9x15 f10
Set 2 - 10x15 f11
Tricep Pushdown (12-20)
Set 1 - 16x140 f17
Set 2 - 23x110 f24
Tricep Extension (12-20) cable
Set 1 - 18x100 f19
Set 2 - 16x100 f17
Squat (6-12)
Set 1 - 12x360
Set 2 - 12x360
Set 3 - 12x360
Split Squat (12-20) X
Set 1 - 10x50
Set 2 - 10x50
Calf Raises (12-20) X
Set 1 - 20x100
Set 2 - 20x120
Pull
Stiff Legged DL (12-20)
Set 1 - 20x50lbs
Set 2 - 20x50lbs
Lat Pulls (12-20) - single arm
Set 1 - 21x120 s22
Set 2 - 15x120 f16
Set 3 - 17x100 f18
Cable Row (12-20)
Set 1 - 14x130lbs f15
Set 2 - 20x110 f21
Set 3 - 18x100 f19
Hammer Curl (12-20)
Set 1 - 13x30lbs 14
Set 2 - 15x25 f16
Set 3 - 15x25 f16
Cable curl Top, drop, drop
Set 1 - 16x11 f17
Set 2 - 6x90 f7
Set 3 - 10x70 f11
Leg Curls (12-20)
Set 1 - 16x40lbs f17
Set 2 - 10x40 f11
Calf Raises -
Set 1 - 20x150
Set 2 - 20x150
2 Likes
Right now I feel the healthiest and strongest I have since I started two years ago despite being two years older. I am finally figuring out a diet that allows me to gain muscle and lose fat. Just noting this in case I need to come back to it.
Been doing this every day:
Lunch: tuna sandwich, fruit, sometimes chips and salsa, Lipton Arnold Palmer
C4 preworkout
Afternoon snack after workout: Protein drink/shake or protein bar
Supper: Chicken, rice/mashed potatoes, green beans, fruit
Nighttime snack: cereal if I need carbs on workout day, otherwise protein shake
Lots of coffee in morning and lots of water during the day
Avg 8 hours of sleep each night (probably the biggest influence)
Workouts are 4 days a week
1 hour of walking the dog 5-6 days a week
3 Likes
Single arm lat pulls have increased mind muscle connection on lats. I can feel the stretch a little better than using a lat bar.
1 Like
Have slight pain on inside of left elbow, outside of right elbow, and top of left shoulder. None of these hurt when lifting but will be slightly painful when my arm is tweaked a certain way in normal activities. Pain is not bad, just there.
Push
Killer day today. Progressed all over the place.
Incline Cable Bench (6-12)
Set 1 - 8x260 f7
Set 2 - 12x220 f13
Set 3 - 10x200 f11
Cable Flys (12-20)
Set 1 - 18x60lbs f19
Set 2 - 13x60lbs f14
Set 3 - 18x50lbs f19
DB Bench (12-20)
Set 1 - 15x50s f16
Set 2 - 12x50s f13
Set 3 - 16x50s f17
Stand OHP (6-12)
Set 1 - 11x160 f12
Set 2 - 10x140 f11
Front-45-Lateral Raises (5-10)
Set 1 - 10x15 f11
Set 2 - 6x15 f7
Tricep Pushdown (12-20)
Set 1 - 16x140 f17
Set 2 - 15x120 f16
Set 3 - 9x120 f10
Tricep Extension (12-20) cable
Set 1 - 22x100 f23
Set 2 - 16x100 f17
Squat (6-12)
Set 1 - 12x360
Set 2 - 12x360
Set 3 - 12x360
Set 4 - 12x360
Calf Raises (12-20) X
Set 1 - 20x150
Set 2 - 20x150
Pull
Stiff Legged DL (12-20)
Set 1 - 20x50lbs
Set 2 - 20x50lbs
Lat Pulls (12-20) - single arm
Set 1 - 15x130 s16
Set 2 - 15x130 f16
Set 3 - 20x110 f21
Cable Row (12-20)
Set 1 - 15x130lbs f16
Set 2 - 15x120 f16
Set 3 - 18x100 f19
Hammer Curl (12-20)
Set 1 - 13x30lbs 14
Set 2 - 20x25 f21
Set 3 - 14x25 f15
Cable curl Top, drop, drop
Set 1 - 13x110 f14
Set 2 - 7x90 f8
Set 3 - 9x70 f10
Leg Curls (12-20)
Set 1 - 18x40lbs f19
Set 2 - 13x40 f14
Calf Raises -
Set 1 - 20x150
Set 2 - 20x150
2 Likes
Push - Friday
Incline Cable Bench (6-12)
Set 1 - 11x260 f12
Set 2 - 8x240 f9
Set 3 - 9x200 f10
Cable Flys (12-20)
Set 1 - 15x50lbs s16
Set 2 - 15x50lbs f16
Set 3 - 16x50lbs f19
DB Bench (12-20)
Set 1 - 12x50s f13
Set 2 - 12x50s f13
Set 3 - 16x50s f17
Stand OHP (6-12)
Set 1 - 10x160 f11
Set 2 - 11x140 f12
Front-45-Lateral Raises (5-10)
Set 1 - 7x15 f8
Set 2 - 5x15 f6
Tricep Pushdown (12-20)
Set 1 - 13x140 f14
Set 2 - 12x120 f13
Set 3 - 9x100 f10
Tricep Extension (12-20) cable
Set 1 - 17x110 f18
Set 2 -15x110 f16
Set 3 - 17x100 f18
Squat (6-12)
Set 1 - 12x380
Set 2 - 12x380
Set 3 - 12x360
Set 4 - 12x360
Calf Raises (12-20) X
Set 1 - 20x160
Set 2 - 20x160
Pull - Saturday
Stiff Legged DL (12-20)
Set 1 - 20x50lbs
Set 2 - 20x50lbs
Lat Pulls (12-20) - single arm
Set 1 - 17x140 f18
Set 2 - 13x130 f14
Set 3 - 18x120 f19
Cable Row (12-20)
Set 1 - 12x130lbs f13
Set 2 - 15x120 f16
Set 3 - 15x110 f16
Hammer Curl (12-20)
Set 1 - 16x30lbs f17
Set 2 - 15x25 f16
Set 3 - 16x25 f17
Cable curl Top, drop, drop
Set 1 - 12x110 f13
Set 2 - 9x90 f10
Set 3 - 10x70 f11
Leg Curls (12-20)
Set 1 - 12x50lbs f16
Set 2 - 13x40 f14
Calf Raises -
Set 1 - 20x180
Set 2 - 20x180
2 Likes
Had a bad flu for three weeks and then took 4 weeks to get my strength back to where I was in January. Now I’m back.
1 Like
Monday and Tuesday
Push
Incline Cable Bench (6-12)
Set 1 - 9x260 f11
Set 2 - 9x240 f11
Set 3 - 8x200 f10
Cable Flys (12-20)
Set 1 - 20x50lbs s21
Set 2 - 18x50lbs f19
Set 3 - 15x50lbs f16
DB Bench (12-20)
Set 1 - 14x50s f15
Set 2 - 12x50s f13
Set 3 - 16x50s f17 (extra rest before)
Stand OHP (6-12)
Set 1 - 8x160 f9
Set 2 - 8x140 f9
Set 3 - 9x120 f10
Front-45-Lateral Raises (5-10)
Set 1 - 10x15 f11
Set 2 - 7x15 f8
Tricep Pushdown (12-20)
Set 1 - 14x140 f15
Set 2 - 11x120 f12
Set 3 - 13x100 f14
Tricep Extension (12-20) cable
Set 1 - 13x110 f14
Set 2 -13x100 f14
Set 3 - 14x90 f15
Squat (6-12)
Set 1 - 12x400
Set 2 - 12x400
Set 3 - 12x400
Set 4 - 12x400
Calf Raises (12-20)
Set 1 - 20x200
Set 2 - 20x200
Pull
Stiff Legged DL (12-20)
Set 1 - 20x50lbs
Set 2 - 20x50lbs
Lat Pulls (12-20) - single arm
Set 1 - 14x140 s15
Set 2 - 15x120 f16
Set 3 - 10x120 f11
Cable Row (12-20)
Set 1 - 11x130lbs f12
Set 2 - 16x120 f17
Set 3 - 16x110 f17
Hammer Curl (12-20)
Set 1 - 12x35lbs f13
Set 2 - 13x30 f14
Set 3 - 15x25 f16
Cable curl Top, drop, drop
Set 1 - 14x110 f15
Set 2 - 6x90 f7
Set 3 - 11x70 f12
Leg Curls (12-20)
Set 1 - 15x50lbs f16
Set 2 - 16x40 f17
Set 3 - 12x40 f13
Calf Raises -
Set 1 - 20x200
Set 2 - 20x200
2 Likes
Push - Thursday
Incline Cable Bench (6-12)
Set 1 - 11x260 f12
Set 2 - 8x240 f9
Set 3 - 12x200 f13
Cable Flys (12-20)
Set 1 - 20x50lbs s21
Set 2 - 20x50lbs f21
Set 3 - 15x50lbs f16
DB Bench (12-20)
Set 1 - 15x50s f16
Set 2 - 9x50s f10
Set 3 - 13x50s f14
Stand OHP (6-12)
Set 1 - 8x160 f9
Set 2 - 7x140 f8
Set 3 - 9x120 f10
Front-45-Lateral Raises (5-10)
Set 1 - 11x15 f12
Set 2 - 7x15 f8
Tricep Pushdown (12-20)
Set 1 - 16x140 f17
Set 2 - 12x120 f13
Set 3 - 12x100 f13
Tricep Extension (12-20) cable
Set 1 - 13x110 f14
Set 2 -14x100 f15
Set 3 - 16x90 f17
Squat (6-12)
Set 1 - 12x400
Set 2 - 12x400
Set 3 - 12x400x
Set 4 - 12x400x
Calf Raises (12-20)
Set 1 - 20x200
Set 2 - 20x200
Pull - Friday
Stiff Legged DL (12-20)
Set 1 - 20x50lbs
Set 2 - 20x50lbs
Pull Ups warm up
BWx5
BWx5
Straight Arm Pull Downs
Set 1 - 20x80 s21
Set 2 - 20x80 s21
Set 3 - 23x80 f24
Sitting Chest Supported Cable Row (12-20)
Set 1 - 10x130lbs f11
Set 2 - 13x120 f14
Set 3 - 12x110 f13
Hammer Curl (12-20)
Set 1 - 13x35lbs f14
Set 2 - 12x30 f13
Set 3 - 16x25 f17
Cable curl Top, drop, drop
Set 1 - 18x110 f19
Set 2 - 5x90 f6
Set 3 - 6x70 f7
Leg Curls (12-20)
Set 1 - 15x50lbs f16
Set 2 - 20x40 f21
Set 3 - 12x40 f13
Calf Raises -
Set 1 - 20x200
Set 2 - 20x200
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