1/13/25
PM Workout
Trap bar pulls:
150x5
240x2
285x3
325x3
360x3
325x5x3
SUPER SETS (gm - core)
SSB good mornings:
95x5x10
Incline standing ab wheel:
3x6
2x5
Single arm DB rows:
70x5x10
Airdyne:
x10m
1/13/25
PM Workout
Trap bar pulls:
150x5
240x2
285x3
325x3
360x3
325x5x3
SUPER SETS (gm - core)
SSB good mornings:
95x5x10
Incline standing ab wheel:
3x6
2x5
Single arm DB rows:
70x5x10
Airdyne:
x10m
1/21/25
PM Workout
SSB squats:
45x10
135x5
170x3
190x3
215x3
170x3x5
DB split squats:
30x3x10
Landmine hack squat:
45x14
Band hamstring curls:
x25
Shin raises:
x25
Single leg calf raises:
x8
Reverse crunch:
x15
Jump rope:
x5 minutes
Did a pseudo deload the past week with a bunch of extra cardio days between lifting. Had a few things come up that took me away from the gym and a some tendonitis was creeping in but I might have nipped it before it fully flared.
1/28/25
PM Workout
Trap bar pulls:
150x5
255x3
290x3
330x3
290x5x3
SUPER SETS (gm - core)
BB good mornings:
95x5x10
Incline standing ab wheel:
4x6
1x5
Single arm BB row:
60x5x8
Airdyne:
x10m
1/29 - 2/1/25
Catching up on the weeks workouts here:
PM Workout
SUPER SETS (press - chin)
Axle press:
50x10
80x5
90x5
100x11
90x10
NG chins:
3x7
2x6
GIANT SETS (press - push - raise - band)
Klokov press:
55x5x10
Pushups:
5x fail
Lateral raise:
10x3x13
10x2x12
Band pull aparts:
5x20
Zottman curls:
20x2x10
20x1x12
Treadmill:
10 minutes, 4mph, 12 incline
Switched from dips to pushups in the giant sets so I’m only doing dips 1x/week. Same intended result really just a few more reps to get there.
PM Workout
SSB squat:
45x10
135x5
155x3
175x3
200x3
155x3x5
Reverse lunges:
x100
Shin raises:
x25
Single leg calf raises:
x25
Reverse crunches:
2x10
Low on time so did my main assistance and conditioning as one with the lunges.
AM workout
SUPER SETS (bench - chin)
DB flat bench:
50x10
60x8
70x5
60x7
60x6
Overhand chins:
5x6
SUPER SETS (dip - row)
Banded dips:
BWx10
Red x8
Black x7
BWx12
Chest supported DB rows:
60x4x8
SUPER SETS (bench - shrug)
Close grip axle floor press:
100x8
110x8
120x13
DB shrugs:
70x3x8
Band pushdowns:
x50 rest/pause
Airdyne:
x10 minutes
Left hand has been bothering the hell out of me, and benching beats it up something fierce. I don’t need to bench this day and I can save a lot of stress and still get what I need.
2/3/25
PM Workout
Trap bar pulls:
150x5
240x3
275x3
310x3
350x3
310x5x3
SUPER SETS (gm - core)
BB good morning:
105x5x10
Incline standing ab wheel:
5x6
Single arm BB rows:
70x5x7
Airdyne:
10m
2/4/25
PM Workout
SUPER SETS (press - chin)
Axle press:
50x10
85x3
95x3
110x7
95x9
NG chins:
4x7
1x6
GIANT SETS (press - push - raise - band)
DB press:
30x5x10
Pushups:
5x failure
Lateral raise:
10x4x13
10x1x12
Band pull aparts:
5x20
Zottman curls:
25x2x8
25x1x10
Treadmill:
12 incline, 4mph, 10 minutes
2/6/25
PM Workout
SSB squats:
45x10
135x5
165x3
190x3
210x3
165x3x5
Reverse lunges:
x100
Shin raises:
x25
Single leg calf raises:
x9
Reverse crunch:
2x10