Back squat (high) - BARx5, 1
35, 185, 225, 245x3x2, 285x3x10, 305x3x2
Hip thrust - BARx20, 135, 155x12x4
SLDL - 135, 185x8x4
Hyper extension - BWx12, 25, 35, 40x10
Machine crunches - 25, 35, 40xAMRAP
Wide width pull down - 35, 42.5, 50xAMRAP
Face pull - 7.5, 12.5, 15x12
Lying leg curl (wide) - 95x8x2
Lying leg curl (narrow) - 95x8x2
Wasn’t feeling it this workout. Something in my eyes/contacts made them water and gave me a runny nose the whole session.
Chin up - BWx12, 9, 8
HS NG row - 45, 90x12, 115x10, 125x8x3, 135x8x2
Supinated tBarow row - 25, 50x15, 75x12, 100x10, 125x8, 75x8
Super set:
Medium width pull down - 35, 42.5, 50xAMRAP
Straight bar standing cable pull over - 17.5x12x3
Super set:
Reverse cable shrug - 42.5x12x3
Face pull - 10x12x3
Incline DB curl - 17.5, 20, 22.5, 25x10
Hyper extension - BW, 25x10x2
Machine crunches - 15, 25xAMRAP
Super set:
Band pull apart - LIGHTx12x3
Face pull - 12.5x12x3
Seated cable fly - 15, 30, 35x15x3
Standing landmine shoulder press - BAR, 25, 35x12, 40x10x4
Kneeling landmine chest press - 25, 35x10x3
HS shoulder press - 45x12, 55x10
HS incline chest press - 55x8x2
DB lateral - 2.5x20, 5x15, 10x12x4
Incline skull crusher - 50, 60x12x2
Hyper extension - BWx12x2
Machine crunches - BASEx15, 25x8
Will be using the landmine for most chest/shoulder workouts in the near future. Had really good session and didn’t have any clavicle or shoulder issues while using it. Will also be incorporating single arm DB floor press. Rather than be sad that I won’t be doing much free weight compound exercises for the next little bit, i’m actually excited to try all the new exercises which are supposedly better for someone in my current state. Hopefully i’ll see some new muscle growth with them as well.
Back squat (high) - BAR, 135x5, 225, 265, 285x4x8, 305x4x2
SLDL - BAR, 135, 185x9x2, 195, 205x8
Smith lunges (noBar) - BASE, 50x12x2, 60x12x2
Wide width pull down - 35, 42.5, 50xAMRAP
Seated calf raise - 25, 45x20, 55xAMRAPx2
NG tBar row (chest sup) - 45, 90x10, 115x5x2
Hyper extension - 25, 35, 45x15
Squats felt really smooth and light. I have been doing regular hip stretches and glute activation exercises daily.
Reverse cable fly - 5xPUMPx3
Face pull - 12.5x12x3
NG pull up - BWx13, 11, 10, 9
Back squat (low) - BAR, 135, 185x8x3
NG tBar row (chest supp) - 45x15, 90x8, 115x6x3
HS NG row - 45x20, 90, 125x12x3, 135x8
Super set:
Wide width pull down - 42.5, 50xAMRAPx2
Standing straight bar cable pull over - 17.5x12x3
Incline DB seal row - 25x15x3
Incline DB shrug - 25xAMRAPx3
Spider curl - 22.5x10x2
Trying new exercises, will progressively lower reps/increase weight once a better MMC has been developed with them. Decent workout overall.
Reverse cable fly - 2.5xPUMPx3
Face pull - 12.5x12x3
Seated cable fly - 15, 30xPUMPx2, 45xPUMP
DB lateral - 5x20, 7.5x15x2, 10x8; last set drop @ 5x8
HS shoulder press - 25x15, 45x12, 55x10, 65x9
HS incline chest press - 25x12, 45x10, 55x8, 65x9
Kneeling landmine shoulder press - 25x12x2, 35x8x2
Kneeling landmine chest press - 35x12x2, 40x10x2
Super set:
Machine crunches - 20xAMRAPx2
Back extension - BWx10x2
Skull crusher (inner) - 30x15, 50x12, 60x8x2
Machine NG tricep extension - 65, 80xPUMP
Chased the pump for most accessory exercises. Unlike most shoulder/chest workouts today’s did not irritate my shoulders or clavical. Will be seeing a sports doctor this week about that.
Back squat - BAR, 135, 185, 225x5, 245x2x2, 285x5x6, 305x5x2
BB hip thrust - BARx12, 135x12, 155, 165x8x4
Super set:
SLDL - 175x9x2, 195x8x2
Seated calf raise - 45xAMRAPx3, 55xAMRAP
Super set:
Wide NG pull down - 100, 115xAMRAPx2
Standing straight bar cable pull over - 20x12x3
Seated leg curl - 100, 115x10, 130x8x2
Standing calf raise - 70, 135, 175, 195, 215x6
Hyper extension - BWx15, 35x12, 45x10x2
Machine crunches - 35x12, 45x10x2
Really good workout, Developing a better MMC with BB hip thrusts.
Super set:
Band pull apart - GREYx12x4
Face pull - 12.5x12x2, 17.5x12x2
Super set:
NG pull up - BWx9-13x4
Back squat - BAR, 135, 185x9x3
NG tBar row (chest sup) - 45, 90x12, 100x10x2
HS NG row - 45, 90, 115x10, 125x16, 135x12x2
Super set:
Wide NG pull down - 100, 115, 130x15
Straight bar standing cable pull over - 25x12x3
Incline DB seal row - 35x10x3
Incline DB spider curl - 15, 30x8, 35x6x4
Hyper extension - 25, 50x12x2
Machine crunches - 20, 35xAMRAP
Leg raise - BWxAMRAPx2
Really good back workout. Last few sets of HS row’s were done without pauses.
Reverse peck fly - 20x25, 40x20, 45x15, 45x12
Peck deck - 40, 70, 100xAMRAP
Face pull - 25x12x4
Incline smith press (noBase) - 50x15, 70x12, 90x10, 110x7x2
Machine shoulder press - 40x15, 60, 70, 80, 90xAMRAP
Incline DB seal row - 25x15x3
Incline EZ skull crusher (inner) - 20xPUMP, 60x12x2, 80x6-9x3
Hyper extension - 10x16x2
Machine crunches - 25xAMRAPx2
Tried doing bench didn’t feel right. Tried smith chest press, felt worst. Won’t be doing barbell benching anytime soon. Otherwise rest of the workout felt great, the machine shoulder press at this gym was good on my shoulders too.
Face pull - 7.5, 12.5x12x2
Seated leg extension - 45, 60xPUMP
Back squat (high) - BAR, 135, 185, 225x6, 265x3, 285x6x6, 305x5x2
Hip thrust - 135x10, 185x6x6
SLDL - 185, 205, 225x8
Super set:
Hyper extension - 25x12, 45x12x2
Seated calf raise - 45, 65xAMRAP
NG pull down - 100, 115xAMRAPx2
Horizontal calf push - 100, 130, 145, 170xAMRAP
Hip adductor - 105x15, 140, 150x10
Great workout. Feeling hip thrusts more with lower rep at the moment.
Reverse peck fly - 25x15, 40x12x3
Face pull - 7.5, 12.5x12x2
Triset:
Wide NG pull up - BWx9-13x4
Back squat (low) - 135, 185x10x3
Sumo DL - BAR, 135, 225, 315x3
HS NG row - 45, 90x20, 115x12, 125x8x3
Straight bar standing cable pull over - 12.5, 17.5, 22.5, 27.5xAMRAP
Medium width pull down - 42.5, 50, 60xAMRAP
Incline DB seal row - 20x15, 35x12, 40x10x3
Incline spider EZ curl (outer) - 20, 60x12x2, 70x7-9x2
Hyper extension - 25, 35x12
Machine crunches - 45xAMRAPx3
Sumo DL form and speed is still there. Good workout.
Super set:
Reverse peck fly - 25x20, 40x15x3
Peck deck - 70, 85, 100xAMRAP
Face pull - 7.5, 12.5x12x2
Super set:
Incline NG DB press - 40x12, 50x10, 60x8, 65x6x2
Incline DB seal row - 25x8x4
Smith seated shoulder press - 25x15, 35x12, 40x8x3
Kneeling landmine chest press - 25, 35x12, 45x10, 50x8x2
Incline EZ skull crusher (inner) - 30xPUMP, 60x12, 70x10, 80x8x2
Reverse grip tricep pull down - 20, 30, 35xAMRAP
Hyper extension - 10, 20x16
Machine crunches - 30x10x2
Will continue doing shoulder press on the smith and try 1 arm DB floor press instead of incline NG DB press.
Seated leg extension - 25, 40xPUMP
Horizontal calf push - 70, 100, 130, 150xAMRAP
Back squat (high) - BAR, 135, 185, 225x3, 255, 275x1, 295x3x10, 315x3, 315x2
Wide NG/chin up - BWxAMRAPx3
BB hip thrust - 135, 185x8x5
BB SL - 185x6x2, 235x6x2
Seated calf raise - 25, 50, 60, 70xAMRAP
Hyper extension - 35, 45x12x2
Machine crunches - 35x12x2
Hip adductor - 100, 130, 145x12
Workout went really really well despite not getting enough sleep last night. After my usual warm up I was pumped to squat. Static and dynamic stretching pre-/post-workout does wonders, gets me in the gym on days I don’t feel like.
Super set:
Hyper extension - BWx20, 25x15, 35x12, 45x10x2
Machine crunches - 25x20, 35x15, 45x12, 50x10x2
Back squat (low bar) - 135, 185x11x3, 275x1x2
Sumo DL - 135, 225, 275x3
Wide NG pull up - BWx10-15x4
NG tBar row (chest sup) - 45x15, 90x10, 115x7x3; last set drop @ 90, 45xAMRAP
Medium width pull down - 42.5, 50, 60xAMRAPx2
Straight bar standing cable pull over - 20, 22.5, 25xAMRAP
Super set:
EZ spider curl (outer) - 30, 50x12, 60xAMRAPx3
EZ reverse curl (outer) - 30xAMRAPx3
Good workout. Will being to add reverse curls for some forearm development.
Super set:
Reverse peck fly - 25x20, 40x15, 55x10x2
Peck deck - 75, 100xAMRAPx2
Smith shoulder press - BASE, 50x15, 70x12, 90x8x3
HS shoulder press - 35, 45x12, 55x10x2
HS incline chest press - 25, 50x10
Landmine side raise - BARx8x4
Landmine rear delt row - BARx20, 10x15, 20, 30x12
Super set:
Hyper extension - 10x20x2
Machine crunch - 10x20x2
Super set:
EZ incline skull crusher (inner) - 30, 50x15, 60x12, 70x8x2
Incline DB seal row - 22.5x12x5
Pressing movements really irritated my SC joint this workout. Landmine shoulder accessories felt great however. On subsequent chest/shoulder days I plan to perform all my delt/chest accessories first and limit my horizontal/vertical pressing to 1 exercise per session with 4-5 sets of 6-15 reps. Will probably resort to light DB shoulder/Arnold presses, the machines don’t seem to be helping much. This plan however depends on what the sports physician will say tomorrow. Hope he has a solution other than to stop working out.
Super set:
Reverse peck fly - 25, 40x15, 55x10x2
Peck deck - 75, 90, 105, 115xAMRAP
Landmine lateral - BARx7x6
Yates row - BAR, 10x20, 20x15, 30x12x3
EZ incline spider curl - 30x20, 50, 60x12, 70x8x3
Incline skull crusher - 30, 50, 60x12, 70x8x3
Incline DB seal row - 25, 30x8x4
Super set:
DB overhead extension - 35, 45, 55x12, 60x8x2
Seated DB curl - 20x12, 25x10x4
Straight bar tricep cable push down - 32.5, 42.5, 47.5x15
Rope cable curl - 32.5, 37.5, 47.5x15
Going to stop doing peck deck for a bit
Hip thrust - 135, 185, 205x6x6
Back squat (high) - 135, 185x5, 225, 245x2, 295x4x7, 295x6
Kneeling cable rope pull down - 42.5xAMRAPx3, 47.5xAMRAP
Lying leg curl (narrow) - 80x15, 95x10x3
Hip adductor - 100x15, 115x12, 130x10x2
Hip abductor - 70x15, 85x12, 100x10x2
Horizontal calf push - 90, 130, 150, 170xAMRAP
Good workout
Hyper extension - BWx20, 25x15
Back squat (low) - BAR, 185, 215x8x3
Super set:
Chin/wide width NG pull up - BWxAMRAPx2 of each variation
Straight bar standing cable pull over - 20, 30x12x3
NG tbar row (chest sup) - 45, 90x12, 115x6x3, 90xAMRAP, 45xAMRAP
Standing 1 arm cable row - 12.5, 20x10x4
Super set:
Incline BB spider curl - 30, 60x12, 70x10x3
EZ reverse BB curl (wide) - 40xAMRAPx5
Straight bar standing cable curl - 25, 35x10x3
Horizontal calf push - 90, 130, 150, 170, 190x15
Recovering from the weekend. Good workout nonetheless.
Super set:
Hyper extension - BWx15x2, 10x15
Machine crunches - 10, 20, 30x12
Landmine rear delt row - BWx20, 10, 20x15, 30x12, 40x10x3
Landmine lateral - BARx8x3
Reverse peck fly - 25x15, 40x12, 45x10x3
Smith CG press (noBASE) - BASE, 50, 90x12, 110x8, 130x6x4
Incline skull crusher - 40x12, 50x12x3, 60xAMRAP
Rope cable overhead tricep extension - 22.5x10x3
Front squat - BAR, 135, 185x3, 225x1, 245x1, 185x3x3
Will be making a new split.
Back squat (high) - BAR, 135, 185, 225x3, 245, 275x1, 295x5x7
EZ concentration curl - 40x15, 60x12, 70x8
BB hip thrust - BAR, 135, 185x6x4, 205x6x2
Seated calf raise - 45, 70, 80, 90xAMRAPx2
Great workout, huge pump everywhere