November 4
ARMS
Seated Calf Raise Machine: 6x15
Rope Tricep Pushdowns: 5x12
Preacher Curls: 45x12, 55x12, 55x12, 55x12, 55x12
V Grip Tricep Pushdowns: Stack x 6 for 6 sets
BB Curls: 45x10, 95x6 for 6 sets
Single Leg Calf Raises: 20(r), 20(l) for 6 sets
Chain Tricep Extensions: a few sets of various grips/angles
Chain Curls: 2 Chainz x 12 for 3 sets
Single Arm Curls: 1 Chain x 6(r), 6(l) 6(together) for 3 sets
November 5
LEGS
KB Squats & KB RDLs: 3 sets
Deadlift: 135x10, 135x8, 225x6, 275x5, 315x5, 365x3 - conv, 365x3 - sumo, 365x3 - conv, 365x10 - sumo
deadlift is weak and unstable, but its a start
Reverse Lunges: 135x5(r), 5(l) 135x5(r), 5(l) 135x5(r), 5(l)
Jump Calf Raises: 135x15, 135x15, 135x15
Hack Squat: 10(r), 10(l), 10(both legs together) for 3 sets – used 1 plate per side
Seated Calf Raise Machine: 5x15 (last 2 sets were 5 reps of 3 second hold at top, 5 second negative, 3 second stretch, & 5 seconds up, followed by 10 pump reps)
Hip Abduction: 3x20
Hip Adduction: 3x20
Back Extensions: 3x25
November 6
BACK
BB Rows: 135x10, 185x10, 185x10, 185x10, 185x10, 185x10
Band Pull Aparts: 20, 20, 20, 20, 20
DB Rows: 80x20 r,l 80x20 r,l 80x20 r,l
Lat Pulldown / Straight Arm Pulldown: Heavy x 5/5, Medium x 20/20 — this is one set, & I did two
November 7
CHEST / SHOULDERS
Incline Bench: 135x5, 135x5, 135x8
225x16 (went for the 17th and got it, but cut it short) think I will stick to around 15 reps here, and just focus on really solid reps
225x10
225x10
135x50 (Rest Pause 32, 9, 6, 3)
Band Pull Aparts: 32, 20, 20
Hammer Strength Horizontal Bench: 4 sets of 15-20 focus on squeeze at top
Ultra Wide Grip Press: 45x10, 65x10, 75x10, 75x10, 75x10
Free Motion Incline Fly/Press: 5x15
Incline Walk: 20 minutes
Machine Bike: 20 minutes
Both at low-moderate intensity
November 8
ARMS
Last Friday was an arms day . Forgot to record sets / reps but I copied one of the Meadows workouts that is on the interwebs
–
November 10
LEGS
KB squat / kb rdls: 3 sets of 10
Squat: 45x10, 45x10,135x10, 225x5, 275x5, 285x5, 295x10
Reverse lunges: 135x5 a side, 135x5 a side, 135x5 a side
Seated hamstring curl: 4 sets 20
Seated calf raise machine: 6 sets ; various reps / techniques
Machine bike: 20 minutes moderate intensity
November 11
BACK
Machine bike: 15 minutes
BB Row: 135x15 x 5 sets
DB Row: 100x15,15 100x15,15 100x15,15
Free Motion unilateral pull down : 5 sets – various techniques including double arm pull down, single arm negatives
Bb shrugs: 205x15, 205x20, 205x20
Seated db power cleans: 30x12, 30x12, 30x12
Nice lift today
November 12
BENCH / CHEST
Bench: 45x20, 135x5, 135x5, 225x5, 245x5
275x8 — had my mind set on 10 for some reason, but no spot and these were all good reps
225x20
135x50 Rest Pause (35-5-5-5)
Band Pull Aparts: 5x20
Slight Decline DB Bench: 85x10, 85x8, 60x12 ---- dead
Free Motion Seated Chest Fly: 4x12
Machine Bike: 15 minutes
November 13
ARMS
Rope tricep pushdowns: 6x12
Cross body hammer curl: 45x10 for 6 sets
Dip machine: heavy x 10 for 4 sets
Alternating db curls : 65x6, 60x8, 50x10, 50x10
Triangle attachment pushdowns: 4x10
Machine bike: 25 minutes
November 14
SHOULDERS
Military Press: 45x10, 135x5, 155x5, 175x5, 185x6
Band Pull Apart: 5x20
Seated DB Press: 65x20, 55x20, 55x20, 55x20
Seated DB Laterals: 35x10, 35x10, 35x10
DB Shrugs: 90x15, 90x15, 90x15
Side Lateral Machine: 5 sets
Machine Bike: 15 minutes
Incline Walk: 10 minutes
November 17
LEGS
Squat: 45x10, 45x10, 135x10, 185x5, 225x5, 255x5, 295x5, 315x5 —> 225x15
Reverse Lunges: 135x5,5 135x5,5 135x5,5
DB RDLS: 75x10, 75x10, 75x10
Leg Extensions: 12, 12, 12, 12, 12
Standing Calf Raise Machine: 15, 15, 15
Machine Bike: 8 minutes
November 18
BACK
Bb rows: 45x20,45x20, 135x10.185x5, 195x8, 195x8, 195x8, 195x8, 195x8
Band pull aparts: 6x20
Db rows: 85x20,20 Â 85x20,20. Â 85x20,20
Free motion bilateral cable pulldown: 4x10
Wide grip pull-ups: 12,10,8,8,8,4
November 19
BENCH / CHEST
Bench: 45x10, 135x10, 225x5, 255x5, 280x5, 285x5
Band Pull Aparts: 5x20
DB Incline Bench: 100x10, 100x10, 100x10
Dips: 20, 20, 20
Decline Pushups: 20, 20, 20
November 24
ARMS
DB Curls w/ 3 second descent: 25x10, 25x10, 25x10, 25x10, 25x10
Rope Tricep Pushdowns: 12, 12, 12, 12, 12
Alternating DB Curls: 50x12, 50x10, 50x10, 50x10
BB JM Press: 135x5, 135x5, 135x5, 135x5— 20 CG Presses
Standing Preacher Curls: 45x16, 45x12, 45x10
Laying Down DB Tricep Extensions: 90x12, 90x10, 90x8
Treadmill: 40 minutes – 25 minutes jogging, 15 minutes walking
— my one training run of the year for a Turkey Trot on Thanksgiving haha
November 25
SHOULDERS
Military press: 45x20, 135x5, 155x5, 175x5, 185x5, 190x5
Band face pulls: 6x20
Db shoulder press: 50x16, 50x15, 50x15, 5 partials
Incline chest supported db laterals: 10x60, 10x60, 10x60
Db shrugs: 75x20, 75x20, 75x20
Db laterals: 40x8, 40x8, 40x8
December 2
LEGS
Warmup: KB Squats & KB RDLs
DB Prisoner Squats: 100x10, 100x10, 100x10
Seated Calf Raise Machine: 4x20
Leg Press: 3 plates x 10, 4 plates x 10, 5 plates x 10, 5 plates + 10 x 10
Single-Leg Leg Press: 2 plates x 10,10 – 2 plates x 10,10 – 2 plates x 10,10
Leg Press Calf Raise: 20, 20, 20
Seated Hamstring Curl: 4x20
Jump Rope: 500
December 4
SHOULDERS
Military Press: 45x10, 135x5, 155x5, 175x5, 185x5, 205x3
— real happy with this. The 3rd rep with 205 was the longest grinder I’ve ever had. Took somewhere between 15 - 30 seconds and probably on the higher end.
1A: Incline Bench: 225x8, 225x8, 225x8
1B: Band Face Pulls: 20, 20, 20
— Military press wiped me out, so wasn’t feeling as strong here. still pretty good contractions
Calf Raises: 100, 100
2A: DB Arnold Press: 60x8, 60x8, 60x7
2B: DB Side Raises: 35x12, 35x12, 35x12
December 5
BACK/BICEPS
Machine Bike: 10 minutes
BB Rows: 135x20, 155x10, 175x10, 175x10, 175+1 Chain x 6
Chest Supported Row Machine: 45x20, 90x12, 135x12, 160x10
Seated DB Curls w/ 3 second negative: 30x10, 30x10, 30x10, 25x10
Cross Body Hammer Curls: 45x10, 45x10, 45x10, 45x10
Rope Tricep Pushdowns: 4x12
Leg Press Calf Raises: 4x20
DB Curls Burnout: 65x5, 55x5, 45x5, 40x5, 35x5, 25x5, 20x5, 15x5 → pump, 10x5 → pump
–
Had a nice lift today with a buddy who doesn’t lift very often.
December 6
TRICEPS
Machine bike: 10 minutes
CG Bench: 225x5, 225x5, 225x5, 225x5, 225x6
Rope Tricep pushdowns:Â 5x12
Leg press calf raises: 5x30
Smith machine tricep extensions: 115x8, 115x8, 115x8
Band tricep pushdowns: 3x15
One arm seated overhead db tricep extension: 20x10,10 � 20x10,10 � 20x10,10
Machine bike: 15 minutes
December 8
LEGS
Machine Bike: 10 minutes
Hack Squat: 115x10, 165x10, 235x8, 235x8
Hack Squat Calf Raise: 8(r),8(l),10(both) — 8(r),8(l),10(both) — 8(r),8(l),10(both)
DB Reverse Lunge: 45x10,10 alternating — 45x10,10 alternating — 45x10,10 alternating
Hang Clean: 135x10, 145x10, 155x10
Standing Calf Raise Machine: 30, 30, 30
Machine Bike: 10 minutes
December 9
SHOULDERS
Seated DB Shoulder Press: 60x20, 70x10, 80x10, 85x8
Seated DB Power Clean: 40x10, 40x10, 40x10
Seated DB Side Raise: 30x10, 30x10, 30x10
Shrug Machine: 2 Plates x 12, 2 plates x 12, 2 plates x 12, 2 plates x 12, 2 plates x 12
Push ups: 25, 25, 25, 25, 25
Band Pull Aparts: 25, 25, 25, 25, 25
Machine Bike: 10 minutes