6.19
Band PA and shoulder dislocates
CG bench bar 10, 135-8, 185-5, 225-4, 245-4, 265-3 x2, paused 245-3, 225-3 x3, t&g 185-15
Chins +25-3 x6
Handle carries 160s x4 lengths
Left.front delt is bitchy
6.21
AM
OH pin presses bar 10, 95-8 x4. Gonna start some regular/daily volume at home.
PM
Leg extensions 12 x3
Hack squats sled 10, 145-10, 235-10, 325-10
TB deads 150-8, 240-8, 330-8, 420-8 x2 PR
Sled push 135 x3, 3
Walking lunges x2
DB curls 25-20 x2
6.22
OH pin press 95-10 x5
6.23
Band PA and dislocates
WG bench bar 10, 135-8, 185-5, 225-4, 245-4, 265-4, paused 245-3, 225-3 x3, t&g 185-17
Chins +25-4 x6
Sled push 145 x2, 2, 2
Other then front delt feeling shitty, pressing felt great. Unracking was meh on the delt.
6.24
Couple pressing sets but delts were wasted.
6.25
Walking lunges
Hack squat sled 10, 145-10, 235-10, 325-10
TB deads 150-8, 240-8, 330-8, 420-8 x2
DB curls 25-20 x2
No conditioning, deads in 100% humidity was enough.
6.27
2 hours of pickleball
Press 65-20, 65-15 x4
6.28
Band PA and dislocates
Incline bench bar 10, 135-8, 165-5, 185-5, 205-3, 225-2, 185-5 x3
NG chins 5 x5
Incline DB squeeze press 35-20 x2
Machine flyes 100-12 x2
Handle carries 160s x2, 2, 2
Changed it up since all the benches and racks were taken. 5:00 on Monday, shoulda planned better.
6.30
TB deads 150-8, 240-8, 330-8, 420-8, 420-5 x2
Belt squat 135-8, 225-8
Ezbb curls 12 x2
And out. Feel like crap knees are a wreck. I think arthritis from the storms.we having. F u 46 year old body!
7.1
OH press 85-12 x5
7.2
Band PA and dislocates
WG Bench bar 10, 135-8, 185-5, 225-4, 245-4, 265-4, 275-3, paused 245-3, 225-3 x3, t&g 185-20 PR
SS chins +25-4 ×6
Handle carries 110s down and backs quick x4
Felt great. Last upper strength workout, volume next.
7.4
Lateral raise complex 30, 20, 10 DBs, 8 reps each x4 rounds
Rear delt swings 12 x3
7.6
Leg extensions 10 x2
Squats bar 8, 145-5, 235-3 x2, 285-3, 325-3, 345-2
Deads 135-3, 225-3, 315-3, 405-3, 425-2
Hack squat sled 8, 145-5, 235-5, 285-5 x3
Sled push 135 down and backs x4
7.8
Band PA 12 x5
Incline DB press 60-8, 70-8, 80-8 x3
DB flyes 25-12 x3
Dips 10 x2
SS NG tempo chins 5 x5
SA landmine rows 70-12 x3
Handle carries 110s down and backs quick x4
7.10
High step runs, walking lunges
Squats bar 5, 145-5 x2, 235-3, 285-3, 325-3, 345-3, tempo with pause 145-10
Deads 135-3, 225-3, 315-3, 405-1, 2, 425-3
Sled push 145 x1, 2, 2, 2, 1
Gnarly low back pump messed with me on 405
7.14
Band PA and dislocates
Incline DB press 60-8, 70-8, 80-8 x4
Incline DB squeeze press 30-12 x3
Dips 10 x2
SS NG tempo chins 5 x5
SA landmine rows 70-12 x3
1 Like
7.16
Lunges
Squats bar 8, 145–5 x2, 235-3, 285-3, 325-3, 345-2 x2, tempo 145-8
Deads 135-3, 225-3, 315-3, 405-3,425-1, 445-1
Ezbb curls , partials 55-15 full 10, P 55-10, F 8
1 Like
7.17
Db Lateral raises 8 sets
Band lateral raises 2 sets
1 Like
7.18
Band PA and dislocates
Incline DB press 65-8, 75-8, 85-8, 95-8
Incline bench bar 8, 135-5, 165-5, 185-5 x3, 135-12
SS NG tempo chins 5 x6
Pec Deck 100-12 x2
SA landmine rows 70-12, 95-12
Sled push 200 x2, 2
1 Like
7.20
High steps, lunges
Squats bar 8, 145-5, 235-3 x2, 285-3, 325-3, 345-3
Deads 135-3, 225-3, 315-3, 405-1, 425-1, 445-1, 455-1
Handle carries quick 110s down and backs x4
Good session. Singles were smooth.
7.22
Band PA and dislocates
Incline DB press 65-8, 75-8, 85-8, 95-6, 5
Incline bench bar 10, 135-5, 165-5, 185-5 x3 felt heavy, 135-12
Incline squeeze press 30-15 x2
SS NG chins 5 x7
SA Landmine rows 70-12 ,95-12
7.26
High steps, walking lunges, Band PA and dislocates
Squats bar 8, 145-5, 235-3 x2, 285-3, 325-3, 345-3
Deads 135-3, 225-3, 315-3, 405-1, 435-1, 455-1 x2
Sled push 200 down and backs x3
7.28
Band PA and light swings/raises
Incline bench bar 10, 135-5, 155-5 x2, 185-3, 205-3, 185-8, 6, 155-10
Incline DB press 65-8, 75-8, 85-5
Machine dips 210-15 x2, 12
SS chins 8 x2, 5
Felt tired.
7.31
Leg extensions 12.x3, high steps
Squats bar 8, 135-5 x2, 225-3 x2, 275-3, 315-3, 335-3, 355-2
Deads 135-3, 225-3, 315-3, 405-1, 435-1, 455-1, straps 405-5
Db curls
8.2
Band warmup
Incline bench bar 10, 135-8, 165-8, 185-8, 155-12 x2
Incline DB press 75-8 x3
DB flyes 20-12 x3
SS NG Chins 7, 6, 5 x2
Dip machine 225-15 x3
Cable row, upper back 120-15 x2
Sled push 200 down and backs x3