Monday, Feb 20/2023
warm up + push ups 3x25
Bench Press
160x1
170x1
180x1
SCG Bench Press
140x3
145x3
150x3
Press
70x5
75x5
80x5 @ 9
Chins
x6
x6
x6
rev band chins
x8
x8
Dumbbell Rows - lbs
75x12
75x12
75x12
Skull crushers - full range of motion
32.5x12
37.5x12
40x12
strict curls
32.5x12
32.5x12
32.5x12
Push ups
x40
x40
Tuesday, Feb 21/2023
HB Squat - Sleeves
60x5
100x5
132.5x5
145x5
belt on
150x2
150x2
135x5
Wednesday, Feb 22/2023
warm up + 3x25 push ups
Bench Press
345x3
355x3
365x3
CG Incline Bench Press
185x5
205x5
215x5
225x5
DB Press
70x8 - standing
70x8 - standing
70x6 - seated with no back support = a lot harder
70x8 - standing
Chest supported machine rows
190x5
200x5
200x5
210x5
Lat pulldowns
170x5
170x5
170x5
170x5
Skipped arms as they are still sore from Monday
Push ups 2x35
HB Squat
60x5
100x5
132.5x5
140x4
140x4
140x3
Deadlift
70x3
100x5
125x4
145x4
170x1
170x1
180x1
Friday, Feb 24/2023
Morning
HB Squat - Sleeves
60x5
100x5
132.5x3
135x3
135x3
After work
CG Push ups
x25
x25
x25
Bench Press
135x5
225x3
315x1
325x5
335x5
345x5
Feet up Bench Press - short pause
265x8
265x8
265x8
Incline Dumbbell Bench Press
85x8
85x8
85x8
85x8
85x8
Chins
x6
x6
x6
Machine Row
150x8
150x8
150x8
170x5
190x5
Kickbacks
12.5x12
12.5x12
12.5x12
Concentration curls
20x12
20x12
20x12
Sunday, Feb 26/2023
Shoulder warm up
push ups 3x25
Bench Press
60x5
100x2
140x1
160x1
170x1
180x1
SCG Bench Press
140x3
145x3
150x3
155x3
Press
70x5
75x5
80x5
85x5
Chins
x6
x6
x7
chins with reverse band
x8
x8
DB rows
75x12
75x12
75x12
75x12
Skull crushers
40x12
40x12
40x12
Strict curls
32.5x12
32.5x12
32.5x12
Push ups
2x40
Monday, Feb 27/2023
HB Squat - Sleeves
60x5
100x5
132.5x5
belt on
145x5
152.5x5
157.5x5
165x2
Deadlift
60x3
100x2
130x1
150x1
165x1
175x1
185x1
Wednesday, March 1/2023
Warm up
Push ups - 3x25
Bench Press
135x5
225x2
315x1
335x1
355x3
365x3
375x3 @ 8.5
CG Incline Bench Press
225x5
225x5
225x5
235x5 @ 8.5
DB Shoulder Press
75x8
75x8
75x8
75x8
Chest supported Machine Row
200x5
200x5
210x5
210x5
210x5 @ 8
Lat pulldowns
170x6
170x6
170x6
170x6
Triceps pushdowns
80x12
80x12
80x12
DB Preacher curls
20x12
20x12
20x12
Push ups - 2x50
HB Squat - Sleeves
60x5
100x4
130x4
belt on
135x3
140x2
Friday, March 3/2023
Warm up
push ups - 3x25
Bench Press
135x6
225x3
315x1
325x5
335x5
345x5
355x5 @ 8.5
Feet Up Bench Press
275x8
275x8
275x8 @ 7-8
Incline DB Bench Press
85x8
85x8
85x8
85x8
85x8
Chins
x6
x6
x6
x6
x6
Machine Rows
170x6
170x6
190x5
190x5
190x6
Triceps kickbacks
15x12
15x12
15x12
Concentration curls
20x12
20x12
20x12
CG Push ups
2x50
Saturday, March 4/2023
HB Squat - Sleeves
60x5
100x5
132.5x5
140x5
145x5
145x5
145x3
Monday, March 6/2023
Been sick for a while now. was achy yesterday and the day before. today is better but got the aches 1/2 through the workout
warm up with band and band 3x12, 3x12.
push ups 3x25
Bench Press
60x5
100x2
140x1
160x1
170x1
180x1
SCG Bench Press
150x3
152.5x3
155x3
157.5x3
Press
60x3
75x5
80x5
85x5
85x4
90x4 @ 10
Chins
x6
x7
x7
rev band chins
x8
x8
x8
Dumbbell Rows
75x12
75x12
75x12
75x12
skipped arms and post workout push ups.
Wednesday, March 8/2023
Still sick. body aches are gone but my throat is worse.
warm up with bands and bands 3x12, 3x12
push ups 3x25
Bench Press
135x5
225x2
315x1
335x1
365x3
375x3
385x3 @ 9.5
not happy about the speed of this but could be due to being sick for so long, and sleep suffering. first workout where I didn’t feel great to be honest, and I’ve been sick this whole block.
CG Incline Bench Press
225x5
225x5
235x5
235x5
Dumbbell seated Press
75x8
75x8
75x8
75x8
HB Squat
135x5
225x4
265x3
275x2
285x2
Chest supported machine rows
210x5
210x5
210x5
210x5
Lat pulldowns
170x6
170x6
170x6
170x6
Pushdowns
85x12
85x12
Preacher dumbbell curls
20x12
20x12
Friday, March 10/2023
warm up, 3x12 bands, 3x12 bands, 3x25 push ups
Bench Press
135x5
225x2
315x1
345x5
355x5
365x5 @ 10
Chins
x6
x6
x6
x6
cut this workout really short, just not feeling it. still sick. body feels good but throat is dry AF and very irritating.
Saturday, March 11/2023
HB Squat - Sleeves
135x5
225x5
295x5
305x4
belt on
320x4
320x4
320x2
Press
45x10
95x10
115x10
135x10
Chest supported machine Row
100x10
120x10
140x10
140x10
Pec Deck
150x10
180x10
210x10
210x10
Rear delt deck
120x10
135x10
135x10
cable curls - one handed
30x15
30x15
30x15
cable tricep extensions - one handed
50x15
60x15
70x15
Monday, March 13/2023
warm up, bands 3x12, bands 3x12, push ups 3x25.
Floor Press
135x10
185x10
225x10
245x10
Cable flys
60x12
70x12
70x12
Lat pulldowns
100x10
120x10
140x10
150x10
Machine Rows
100x10
120x10
140x10
150x10
one arm cable curls
30x15
30x15
30x15 @ hard
one arm cable pushdowns
60x15
60x15
70x15 @ easy
HB Squat - Sleeves - KG
60x5
100x5
135x4
belt on
140x4
145x4
150x1
Wednesday, March 15/2023
warm up, bands 3x12, bands 3x12, push ups 3x25
CG Bench Press
135x10
225x10
225x10
225x10
Pec Deck
180x12
180x12
180x12
DB side raises
20x10
20x10
20x10
Lat pulldowns with other bar
150x8
150x8
150x8
machine Rows with different bar
150x10
150x10
150x10
Rear peck deck for rear delts
120x12
120x12
120x12
HB Squat - Sleeves
135x5
225x3
285x3
300x2
300x2
Deadlift
135x3
225x1
275x1
285x1
Friday, March 17/2023
warm up, bands 3x12, bands 3x12, push ups 3x25
CG Bench Press
135x5
225x2
275x2
315x2
Dumbbell Incline Bench Press
75x8
75x8
75x10
Chins
x3
x3
x3
x3
Chest supported machine row
150x8
150x8
150x8
cable curls one arm
20x15
20x15
20x15
cable pushdowns one arm
60x15
60x15
60x15
HB squat - sleeves
135x5
225x5
300x4
belt on
310x4
320x3
320x3
320x3
Monday, March 20/2023
1A - HOME WORKOUT - KG
warm up, bands rotor cuff 3x12. shoulder stretch 3x12. push ups 3x25
Bench Press
60x5
100x2
140x1
165x1
175x1
185x1
SCG Bench Press
150x3
150x3
150x3
150x3
Press
60x3
77.5x5
77.5x5
77.5x5
77.5x5
Chins
x6
x6
x6
x6
DB Rows - LBS
80x10
80x10
80x10
80x10
Skull crushers
40x12
40x12
40x12
Strict curls
32.5x12
32.5x12
32.5x12
push ups
50
25
25
Monday, March 20/2023
HB Squat - Sleeves
60x5
100x5
135x5
belt on
145x5
152.5x5
160x4
162.5x4
167.5x1
Wednesday, March 22/2023
warm up - 3x12 bands, 3x12 bands, 3x25 push ups.
Bench Press
135x5
225x2
315x1
345x5
345x5
345x5
CG Incline Bench Press
225x5
225x5
225x5
225x5
DB seated shoulder press
75x8
75x8
75x8
75x8
Chest supported machine row
210x5
210x5
210x5
210x5
Lat pulldowns
170x6
170x6
170x6
170x6
Triceps Pushdowns
85x12
85x12
85x12
one are preacher curls
20x12
20x12
20x12