DL (pause) - BAR, 135, 225x5, 275x10x2
HOIST pull down - 85, 145, 205x12x3
Prowler push/pull (noBase) - 35, 80, 125x10ftx10
Pull up - BWx15
Prowlers killed my abs, won’t be doing it again for at least 3-4 days. Great workout and loving the new gym.
Battle rope outward circles - AMRAPx4
Incline DB press - 30, 55x8, 60, 70, 80x6x4
HOIST chest press - 85, 145x10x2
HOIST chest fly - 85, 105x10x2, 120x10
EZ pull over (inner) - 30, 50x8x3
Face pull - 17.5, 22.5x10x3
DB goblet lunge - BW, 35, 55, 75x12x2
MW pull up - BWx10
Front squat (pause) - BAR, 135, 185, 225, 235x4x3
MW pull up - BWx10
Sumo DL (pause) - 135, 225, 315x4, 405x1, 315x4x2
MW pull up - BWx10
HOIST seated leg curl - 100, 140x12, 160x10x3
Back extension - BWx12x3
MW pull up - BWx10
Lunge - BWx10x3
DL - 135, 225x6x4
HOIST pull down - 105, 145, 205x8x4
HOIST mid row - 105, 125, 145, 165x8
Standing rope pull over - 40x8x4
Standing 1 arm mid cable curl - 20x8x3
Haven’t been feeling to well the past few days.
New routine staring 2016-11-04
Chest/bi
Chest:
Face pull - 3x8-12
Incline DB 4x6-8
Decline BB 3x6-8
Incline fly - 3x8-12
Chest dip - 3x8-12
DB pull over - 3x8-12
Bi:
Low cable curl - 3x8
High cable curl - 3x8
Legs
Lunges - 4x8-12
Front squat - 3-6x3-6
Leg press/Hack squat - 3x8-12
RDL - 3x8-12
Kneeling leg curl - 3x8-12
Lying leg curl - 2x8-12
Seated leg extension - 3x8-12
LISS/Calves/Abs
Calves:
Seated calf raise - 4x8-12
Standing calf raise - 4x8-12
Abs:
Hanging leg raise - 4x8-12
Crunches - 4x8-12
Shoulder/Tri
Shoulder:
Reverse peck fly - 4x8-12
Shoulder kickback 3x8-12
Arnold press - 4x6-10
Lateral raise - 3x8-12
Face pull - 3x8-12
Tri:
CG bench - 3x8-12
Tricep overhead extension - 2x8-12
Tricep press down - 2x8-12
Back/Traps
Cable pull over - 4-8x12
DL - 4x6-8
Tbar row - 3x8
Cable row - 3x8-12
Close width pull down/up - 3x8-10
Wide width pull down/up - 3x8-10
Shrugs - 4x8-10
LISS/Calves/Abs
Calves:
Seated calf raise - 4x8-12
Standing calf raise - 4x8-12
Abs:
Hanging leg raise - 4x8-12
Crunches - 4x8-12
CHEST/TRI
Face pull - 7.5, 12.5x12x3
Incline DB press - 50, 65, 75x10, 80x6
Seated Arnold press - 40, 45, 50, 55x8
Mid cable fly - 23, 30x8-12x2, 23x10
Chest dip - BWx8x3
Tricep extension 80x12x2
DB pull over - 40x10x3
Great workout today. Did Arnold presses cause I missed a delt session this week and triceps because I did biceps yesterday.
Legs/back
Front squat (pause) - BAR, 135x5, 185, 235x2x9, 235x4
Super set:
HS kneeling leg curl - 15, 25, 35x10x3
Bent over hamstring static hold - 45, 90x10-30secx4
Pull up (EMOM) - BWx10min
Wide NG cable row - 90, 120x8x3
HOIST pull down - 145x12, 225x8x3
Shoulders/tri
Shoulder:
Face pull - 7.5x12x3, 12.5x12
Seated Arnold press - 40, 45x12, 50, 55x8, 55x7
Cable front raise - 7, 10, 13x10
Cable lateral - 10x10x3
Reverse cable fly - 7x10x4
Tri:
Incline CG bench - 95x8x3
DB tricep pullover - 35, 45x8x3
Back
DL (pause @ mid shin) - 135, 225x8x2, 245x8x2, 275x8x2
NG cable row - 100, 120x12, 140, 160x10
HOIST pull down - 105, 165, 185, 205x8
HOIST mid row - 125, 140, 160x12
Back extension - BWx12, 25x8x3
Calves/traps/abs
Calf raise in hack squat (noBase) - BASE, 45, 90x40, 115, 140, 165, 190x8
Super set:
Seated calf raise - 70xAMRAPx3
Static stretch - 4x30-60sec
Incline kelso shrug - 30, 60x15, 80, 100x10x2
1 arm BB shrug - BAR, 65x15x2
Hanging leg raises - BW, 10x15, 15x12x3
Chest/bi
Chest:
Face pull - 10, 15x12x3
Incline DB press - 35, 50x12, 70, 80x7x3
BB bench (pause) - 135x8x3
Peck deck - 85x10x3
DB pull over - 30, 45, 50x12
Machine lateral - 40x12x3
Bi:
1 arm high cable curl - 15, 20, 22.5x8
1 arm low cable curl - 15, 17.5x8
Great pump, great workout. Ate more than normal yesterday and shoulder/trap issue is starting to go away. Been removing a lot of knots in my L bicep that was pulling internally rotating my L shoulder.
Legs
Hip thrust (pause @ top) - BW, 40, 60, 80x12
Front squat (pause) - BAR, 135x5, 185, 225, 245x2x10, 185x6
RDL - BAR, 95, 145, 195x8x3
Super set:
HS kneeling leg curl - 25x10x3
Bent over hamstring static hold - 50, 100x30Sx2
NG bent over-head cable row - 40, 70, 85xAMRAPx2
Great training session. NG bent over-head cable rows are performed standing, bent at hips with back parallel to the floor. Arms and lats are fully extended overhead at finish/start, then as you row slighting lift your chest up. Tried looking for the exercise name/instructional video but can’t seem to find it. I get a great lat stretch out of this.
LISS/abs/calves/traps
Prowler (push-pull/noBase) - 90, 135x30ftx, 180x30ftx10
Front squat (pause) - 135, 185x2, 235, 255, 265, 270x1x2
DB farmers walk - 60x60ft, 85x60ftx3, 85x120ft
Great cardio session. Hips were opened from prowlers and front squats felt really stable even without a belt. Felt I had 315 in me but will try it another time.
Shoulders/tris
Shoulders:
Lying lateral raise - 5, 10, 12, 15x12
Seated Arnold press - 45x12, 50, 55x8x2, 60x8
HS shoulder press - 45, 55x12, 65x8x2
Cable lateral - 5, 7.5, 10x12
Reverse peck deck (thumbs up) - 25, 35, 45, 55x12
Triceps:
Tricep press down - 35, 45, 55, 65x12
Overhead tricep rope extension - 22.5x12x2
DB tricep pull over - 35, 40x12
Back
Warm up:
Hip thrust (pause) - BW, 30, 110x12
Kneeling 1 arm pull ins - 22.5, 27.5x12
Back:
SG DL - BAR, 135, 185, 225, 275x5x3, 295x5x3
NG tBar row - 100, 125, 150x8x3
Super set:
Rope pull ins - 17.5x10x3
Pull up - BWx8x3
Seated wide cable row - 70, 85, 100, 120x12
NG bent over-head cable row - 70, 85xAMRAPx2
Back to the basics for back exercises and feeling strong. Have always loved these basic exercises but stopped for a while due to injuries. Also, been sitting in the sauna for 15-25 mins post every/every other workout and feel like it’s helping with muscle recovery and improving overall well being.
LISS/traps/abs/calves
Prowler (push/pull/noBase) - 45, 90, 135, 185x40ftx10, 230x40ftx2
Front squat (pause) - 135, 185, 235, 255x1, 275xFail
Super set:
Standing calf raise (pause) - 30, 70, 110, 150x12x2
Shrug in standing calf raise (pause) - 30, 70, 110, 150x12x2
Squatted down and paused no problem but upper back was too sore to hold 275 on the way up.
Sup Basily? I’m still lurking and following your progress. Good work in here.
J rope pulls?
Chest/bi
Pre-activation:
Straight bar seated cable high row - 40x12x2
Peck deck - 45x12x2
Chest:
Incline DB press - 50, 65, 80x8, 85x5x3
BB bench - 135x8x3
Peck deck - 80, 90x12
Cable lateral - 7.5, 10, 12.5x12
DB pull over - 35x12x2
Biceps:
1 arm high cable curl - 22.5, 25x8
1 arm low cable curl - 17.5, 20x8
Great workout. Been pre-activiation exercises without recording. They help me tremendously in developing a deep MMC on the first exercise without fatiguing the target muscle. Guess you can call it a type of warm up that’s specific to a body part.
Glad that your still following Yonkey. Training seems to be consistent and going well for you.
Not exactly. It’s more like this: Stretchers - YouTube
Instead of doing it at the lat pull down machine, I do it at the stead cable row. I bend my hips and sit back so my back is parallel to the floor; at this point my arms are stretched overhead holding onto a NG handle. While slightly raising my chest, I row towards my upper chest. Pause, then go back down for a stretch. I feel it works great to hit the mid/lower traps.
Legs
Hip thrust (pause) - BW, 40, 80, 120x12
Front squat (pause) - BAR, 135x5, 185, 235x3x8
RDL - BAR, 95, 145, 195, 215x8x3
Super set:
GHR - BWx4x3-6
Static hamstring stretch hold - 75x30secx4
NG bent over-head cable row - 70, 85xAMRAPx2