Shoulders/tri
Shoulders:
Lying side raises - 5, 10x12
Seated Arnold press - 45, 50, 55x10x3, 60x6x3
High incline DB press - 60x8x2
Cable lateral - 7x12, 10x8x3
Face pull - 17.5, 22.5, 27.5x12x2
Tri:
Tricep press down - 47.5, 57.5, 62.5x8
Single arm rope kick back - 12.5, 17.5x12x2
Back
Kneeling lat pull in - 22.5x15, 27.5x12, 32.5, 37.5x10
HOIST mid row - 105, 125, 145x12
FS (pause) - BAR, 135, 185, 225x10secx3
NG bent over-head cable row - 72.5, 87.5xAMRAPx2
Incline supinated BB shrug - 30, 50, 80xAMRAPx2
Got too busy to workout yesterday so did a light back workout today.
Chest/bi
Warmup:
Prowler chest press (noBase) - 45, 90, 135x40ft
Prowler reverse drag (noBase) - 45, 90, 135x40ft
Chest:
BB bench - BAR, 95, 135x8, 155x6, 175x5, 175x3x2
Low incline DB press - 50, 60, 70x8x2
Peck deck - 40, 55x12, 85, 100x8x2
Cable lateral - 5, 7.5x12x4
Bi:
HS high bicep curl - 30x12, 40x10, 50x8
Low cable curl - 15, 20x8
Shoulders don’t feel right BB benching first but the pump felt amazing. For HS high bicep curl I do them one arm at a time facing away from the machine, this way I get a bit of chest stretch as well.
Legs
Prowler (push/pull/noBASE) - 45, 90, 135, 180, 225x40ft
Front squat - BAR, 135x5, 185, 225, 245x3x8
GHR - BWx10, x6x2
RDL - 95, 145x12, 195x8, 245x6x3
I wasn’t as tight as I wanted to be for front squats on set 6 onward. Could be due to working back 2 days ago. Will be resetting numbers slightly next leg session to work on form. Aiming for 6 sets of 4 or 5 paused with 225. Was able to do GHR and feel hamstrings contract today. Will be doing them before RDL until i get strong enough to do them last.
Shoulders/tri
Shoulders:
Seated Arnold press - 40x12, 50x10, 60x6x2, 60x5
Machine shoulder press - 50, 70, 90x12
Cable lateral - 2.5, 5, 7.5x8x2
DB lateral - 7.5, 10, 12.5x15
Reverse peck fly - 25, 30xAMRAP
Tri:
Decline CG bench - 95, 135x8x2
Machine NG tricep extension - 80x15x2
EZ tricep pull over - 40xAMRAPx2
Back
Kneeling lat pull in - 22.5x15, 27.5, 32.5x12
Paused sumo DL (off ground) - 135, 225x5x2, 315, 365x4x4
2" deficit DL - 225x6x3
Hoist pull down (narrow/wide) - 145x12, 185x8x2, 205x8x2
Hoist mid row - 105, 125, 145, 165, 185x8
NG bent over-head cable row - 70, 85x15, 90xAMRAP
Hips and shoulders felt good today, felt tight and explosive. Quads and glutes got quite the pump. Going to start working on my sumo’s again.
Calves
Machine single standing calf raise - 10, 30x10x3
Seated calf raise - 45x12x4
Prowler push (noBsae) - 90, 135, 180, 225x40ftx10
Chest/bi
Chest:
BB bench - BAR, 95, 135x8, 155x6, 175x5, 185x4
Incline DB press - 5, 60, 70x10, 80x5
Super set:
Peck deck - 70, 85, 100, 115x12
Reverse peck fly - 25x20, 40x15x3
Cable lateral - 5, 7.5x12, 10x8x2
BB pull over - 30, 50xAMRAPx2
Bi:
1 arm high cable curl - 20, 22.5, 25x8
1 arm low cable curl - 15, 17.5x12
Good workout, feeling more stable on bench press. May have pushed more reps if my triceps weren’t still sore. Recording yesterday’s calves/cardio workout today.
Legs
Front squat (pause) - BAR, 135, 185, 225x4x8
GHR - BWx6x3, BWx8
RDL - 95, 145, 195x8x3, 245x8
Meadows row (noBar) - 20x15, 30x12x3
NG bent over-head cable row - 70, 85xAMRAP
Workout felt good but my mind wasn’t in it. Ever since my grandma took a fall 10 months ago she’s been experiencing chronic low back/leg pain. It has gotten really bad these few days that we took her to the ER yesterday. They did blood work and MRI and said that it looked fine and to drink more water. I doubt that’s the case, i’m going to be taking her to a chrio today who does the xray and adjustment on the spot.
Shoulders/tri
GHR: BWx10
Shoulders:
Seated Arnold press - 20x15, 40x12, 50x8x4
Reverse seated machine shoulder press - 50x12, 60, 70x10
Cable lateral - 5x12, 10x8-10x3
DB lateral - 7.5, 10, 12.5, 15x15
Seated reverse cable fly - 5xAMRAPx3
Tri:
Decline CG bench - 95x12, 135x10, 145x8
Machine NG tricep extension - 85x15x2
Decline EZ tricep pull over - 40xAMRAPx3
GHR: BWx10
Great shoulder and tricep workout. Feeling the pump from cable and DB laterals. Will be practicing GHR will different variations (i.e. negatives, weighted, AMRAP, straight sets) every workout session. Excited to DL tomorrow.
Back
Kneeling lat pull in - 22.5, 32.5, 37.5x15
GHR - BWx10x2
Sumo DL (pause) - 135x5, 225x3x2, 315x3, 365x4, 275x4x3
Deficit DL (3") - 225x6x4
Hoist pull down - 185x12, 205, 225x8x2
Hoist mid row - 165x12, 185x8x2
Machine low row (supinated) - 30, 50, 70x12
Chest/Bi
Chest:
BB bench - BAR, 95, 135, 155x8, 175, 185x3x3
Low incline DB press - 45, 60, 75x8, 80x5
Hoist fly - 65, 85x12, 105, 125x10
Super set:
Pronated peck deck - 95, 110x12
Reverse peck deck - 35x15x2
Bi:
HS single arm machine high curl - 35, 45x8, 50x6; last set drop @ 30, 10x6
Cardio:
Prowler push (noBase) - 185x50ftx10
Very good workout, pump has been good the past few workouts most likely from the extra calories consumed (primarily carbs). Going for AYCE sushi tonight so figured I may as well do some cardio.
Legs/back
Legs:
Front squat - BAR, 135x5, 185x3, 225, 250x2x12
Decline GHR - BWx6x4
RDL - BAR, 95x12, 145, 235x10, 255x8x2
Lying leg curl (plantar → dorsi-flexsion) - 50x16, 65x12, 70x10
Super set:
Hip adductor - 85x15, 115x12, 145x6
Hip abductor - 55x15, 85x12, 115x10
Back:
Kneeling lat pull in - 22.5x12x2
NG weighted pull up - 15x8
NG pull up - BWx8
Meadow stretchers - 70, 85x15
Putting last night’s sushi meal to work today. Workout felt good, nice pump and no nagging parts. Will try to incorporate a set of weighted pull ups after every leg session. Decline GHR are performed with the back of the GHD machine elevated by an inch/two (i.e. tucking plates underneath the back) in order to keep constant tension on the hamstrings at the top of GHR. Don’t think Meadow stretchers is the name of the exercise but it’s this if your interested: Stretchers - YouTube
Shoulders/tri
Shoulders:
Seated Arnold press - 20, 40x12, 50x10, 55x7x4
Machine shoulder press - 55, 75x12, 95x8
BTB cable lateral - 7.5x8x3
DB lateral - 7.5, 10, 12.5x15
Tri:
Dip - BWx10-8x3
Reverse grip tricep pull down - 22.5, 27.5, 32.5x12
NG machine tricep extension - 65xAMRAP
Good workout, tricep pump was unreal at the end.
Back
Kneeling lat pull in - 22.5, 32.5, 37.5x12
Sumo DL (pause) - 135, 225x5, 225x3, 315, 365, 415x3x4
Deficit DL (3") - 225x6x3
GHR - BWx10-8x2
HOIST wide pull down - 145, 185x12, 225, 245x8
HOIST mid row - 125, 145, 165x10
Machine low row (supinated) - 40x15, 60x12
NG bent over-head cable row - 70, 85xAMRAP
Solid workout. Deadlifts feeling great and traps and shoulders are not bothering me like before.
Chest/bi
Chest:
Bench press - BAR, 95, 135x5, 155x8, 175x6, 185x4, 185x3x3
Low incline DB press - 50, 65x8, 80x7, 85x5
Machine lateral - 20x15, 40, 50, 60x12
Dip - BWx12, x10
Super set:
Peck deck - 85x12, 100x10x2
Reverse peck deck - 25, 40, 55xAMRAP; last set drop @ 25xAMRAP
Bi:
Standing BB curl - 40, 60, 70x9
Incline DB curl - 20x8x2, 22.5x8
High cable bicep curl - 15x12
Bench felt good today, will aim for 3 sets of 4 with 185 next time.
Legs
Front squat - BAR, 135x5, 185, 235, 240x3x7, 240x7
GHR - BWx10-8x3
RDL - 125, 225x12x3
NG/chin up (EMOM) - BWx5x12min
NG seated cable row - 100x15, 120x10-12x3
Bench press - BAR, 135x5, 155, 175, 195x1, 215xfail, 205x1
Testing my bench. My back and shoulders felt really stable with a narrow feet position (i.e. quads basically squeezing the bench) yesterday, I was able to feel my chest contract and not the “unstable” shoulder feel. Weird how my shoulder issue was related to feet positioning for bench.
Shoulders/tri
Shuolders:
OHP - BAR, 65x10, 95x8, 115x6x4
Seated Arnold press - 40, 45, 50x10, 55x7
Cable lateral - 7, 10x12, 13, 7x8
DB lateral - 7.5, 10x12
Reverse cable fly - 5xAMRAPx3
tri:
DIP - BWx12-10x3
EZ skull crusher (inner) - 60x8-10x3
1 arm reverse grip tricep pull down - 7.5, 12.5x15
Lazy workout. Been eatting too much and feeling too tired to workout. All the holiday food isn’t doing me any good, despite being in a surplus.
Back
Sumo DL - BAR, 135, 225x5x2, 315x3, 365x6x5
Deficit DL (3") - 275x7x3
GHR - BWx8, 10x5x3
NG setaed cable row - 100x15, 120x12, 140x10, 160x7x2
NG pull down - 100, 120, 140x8
Machine low row (supinated) - 40, 60x15, 80x8
Bench press - BARx5, 135x3, 185x5
Back workout went well. Practiced bench set up, it wasn’t a fluke I was able to push 205 last time :D. Glad to be making some progress.
Chest/Bi
Chest:
Bench press - BAR, 95x8, 135x5, 185x5x4
Low incline DB press - 55x12, 70, 75x8, 80x6
Super set:
HOIST fly - 65x12, 80, 105x10
HOIST NG chest press - 65, 80, 105x10
Seated DB lateral - 12.5, 15x15, 17.5x12x2
DB triceps pull over - 30, 40x12
Bi:
1 arm high cable curl - 20, 22.5, 25x8
Incline DB curl - 22.5x10-12x2
Enjoyed today’s session now that i’m able to feel my chest and get a pump during bench press. Can’t wait to see the progress.
Legs
Front squat (pause) - BAR, 135, 185, 235x3, 255x2x12
GHR - BWx12, 10x6x3
Deficit SL (3") - 135x12, 225, 245, 265x8
NG/chin up - BWx5x7
Bench press (pause) - 135x3, 185, 205, 210, 215x1
Good workout.