Monday 4/1/19 Squats
Warm-up
Leg Extensions
Seated Leg Curls
Adductor/Abductor Machine
Pulldowns
Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
295x2, 4 sets
1-Legged Leg Extensions/1-Legged Standing Leg Curls
65x20/50x20
80x20/65x20
95x20/80x20
Adductor/Abductor Machine
110x2x20(in & out)
Pulldowns
120x12
140x12
160x12
Calves
Abs
Wednesday 4/3/19 Bench
Warm-up
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Bench Press w/Fat grips
45x12, 2 sets
95x8
135x5
185x3
215x3, 4 sets
Close-Grip Bench w/Slingshot
225x5
245x5
265x5
Incline DB Flyes
25x12
30x12
35x12
Machine Rows
140x15
160x15
180x15
70x2x12 one-arm
Reverse Pec-Dec Rear Delt Flyes/DB Side Raises
40x15/15x20
50x15/20x20
60x15/25x15
Rope Pushdowns/Hammer Curls
70x20/25x15
80x20/30x15
90x20/35x15
Scapular Shrugs (on seated cable row)
80x3x12
Calves
Abs
Friday 4/5/19 Deadlifts
Warm-up
Leg Extensions
Prone Leg Curls
Pulldowns
Medium-Stance SSB Squats
45x5, 2 sets
135x3
185x3
230x2, 4 sets
Deadlifts- hook grip
225x2
275x1
315x1
345x1, 6 sets(3 sets conv, 3 sets sumo) 30sec rest periods
Stiff-Legged Deadlifts
275x6, 2 sets
Pendlay Rows
135x6
155x6
185x6
205x6
1-Legged Kneeling Leg Curls(plate loaded)
40x3x15
4-Way Neck Machine
20x2x15(Front)
40x2x15(Back)
30x2x15(Sides)
Calves
Abs
Sunday 4/7/19 Bench Accessory
Warm-up
Face Pulls
Pec-Dec Flyes
Pulldowns
Fat-Bar Speed Bench Press(counted bad as 45lbs)
45x5
45x5(added Dbl Mini’s on each side)
115x3, 9 sets(added 25lbs of Chains on each side)
Switched between Comp grip, POR grip, & Illegal Wide grip on each set
Fat-Bar Rack Lock-Outs(still counting bad as 45lbs)
225x5
245x5
265x3
Set this right where my sticking point is
Machine Pulldowns
110x12
135x12
150x12
Seated 3-Way Shoulder Raises
10x3x12
Lying DB Skullcrushers
35x15
40x15
One-Arm Reverse-Grip Pushdowns
30x15
40x15
Hammer Curls
30x12
35x12
40x12
One-Arm Nautilus Curls
35x15
50x15
65x15
Calves
Abs
The way I have the bands and chains set up it felt heavy, especially with the fat bar. Everything was fast though
Monday 4/8/19 Squats
Warm-up
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Pulldowns
Squats
45x5, 2 sets
135x3
185x3
225x3
245x2
275x1
315x2, 4 sets
No belt
Pause Squats
245x5
275x5
1-Legged Leg Press
1PLx15
2PLx15
3PLx15
Seated Leg Curls
140x20
160x20
180x20
Face Pulls
70x15
80x15
90x15
Wednesday 4/10/19 Bench(WK 2)
Warm-up
Rotator Cuffs
Mini Band Chest Flyes
Mini Band Pull-Aparts
Fat-Bar Bench Press(counted as a 45lbs bar)
45x12, 2 sets
95x8
115x5
135x3
185x1
230x3, 4 sets(all reps paused)
Close-Grip(w/Slingshot)
245x5
265x5
285x3
Fat-Bar Incline Press(as a 45lbs bar)
115x8
125x8
135x8
Low-Incline DB Flyes
35x12
40x12
One-Arm T-Bar Rows(plate loaded)
25x15
35x15
45x15
Reverse Pec-Dec Rear Delt Flyes/Side Raises
75x3x15/15x3x15
Rope Pushdowns
60x20
70x20
80x20
Barbell Curls
45x15
55x15
65x15
Scapular Shrugs(on dual cables)
60x15
70x15
80x15
Friday 4/12/19 Deadlifts(WK 2)
SSB Squats
45x5, 3 sets
135x3
185x3
225x1
250x2, 4 sets
Deadlifts- hook grip
225x2
275x1
315x1
370x1, 6 sets(3 sets conv, 3 sets sumo) 30 sec rest periods
Stiff-Legged Deadlifts
285x6, 2 sets
Pendlay Rows
185x6
195x6
205x6
215x6
Seated DB Shrugs
60x12
70x12
80x12
1-Legged Prone Leg Curls
30x15
40x15
50x15
Calves
Abs
Sunday 4/14/19 Bench Accessory(WK 3)
Warm-up
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Fat-Bar Speed Bench Press
45x3
45x3 added Dbl Mini’s on each side
95x3x3 added 25lbs of chains on each side
105x3x3
115x3x3
All sets done alternating Comp, POR, & Illegal wide grips
Bench Press w/Shoulder saver bar
135x10, 2 sets
High-Rep Low-Incline DB Press
40x20
50x20
Decline Rolling DB Triceps Extensions
25x12
30x12
35x12
Chest-Supported Rows(plate loaded)
45x3x10
Wide-Grip Face Pulls(on pulldown)/Side Raises
70x15/10x15
85x15/10x15
100x15/10x15
Hammer Curls/One-Arm Triceps Pushdowns
30x12/40x15
35x12/50x15
40x12/60x15
One-Arm Nautilus Curls
50x3x15
Calves
Monday 4/15/19 Squats(WK 3)
Warm-up
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Pulldowns
Squats
45x5, 2 sets
135x3
185x3
225x3
275x2
315x1
335x2, 3 sets
No belt
Pause Squats
275x5
285x5
Seated Leg Curls
160x20
180x20
200x20
BTN Pulldowns
90x15
110x15
130x9, stopped here because it was hurting my shoulder
Calves
Abs
That was it. Weights felt very easy, but I just wasn’t feeling it. One of those days I’d rather stayed home and watched TV lol
I have decided to do a meet on August 17. It’ll be the IBP South Carolina Championships. I’ll be lifting in single ply gear
Thursday 4/18/19 Bench(WK 3)
Band Shoulder Rotations(Int & Ext)
Pec-Dec Flyes
Pulldowns
Bench Press w/Fat Grips
45x12, 2 sets
95x8
135x5
185x3
225x1
245x3, 3 sets(all reps paused)
Close-Grip w/Slingshot
275x5
295x4
Incline DB Press
60x10
70x10
80x10
Flat DB Flyes
25x2x10
Straight-Arm Pulldowns
80x15
100x15
120x15
Reverse Pec-Dec Rear Delt Flyes
50x15
60x15
70x15
Rope Pushdowns
70x3x20
Dumbbell Curls
25x3x12
Missed the gym yesterday so I made it up today
Strong work Muscle, and this looks like a killer session
Thanks man, looks more impressive than it really is lol
Friday 4/19/19 Deadlifts(WK 3)
Warm-up
Leg Extensions
Seated Leg Curls
Adductor/Abductor(in & out)
Pulldowns
Medium-Stance Squats
45x5, 2 sets
135x1
185x1
225x1
275x1
315x1
365x1 added belt
405x1 added knee wraps
425x1 this is a 10lbs raw PR!!
Deadlifts- hook grip
225x2
275x2
315x1
365x1
390x1, 4 sets(2 sets conv, 2 sets sumo) 30sec rest periods
Stiff-Legged Deadlifts
295x6, 2 sets
Pendlay Rows
135x10
155x10
155x10
DB Shrugs
80x12
90x12
100x12
1-Legged Standing Leg Curls
35x20
50x20
65x20
Awesome training session!! Was expecting to hit what I did on squats today. My squats are way ahead of schedule
Sunday 4/21/19 Bench Accessory(WK 4)
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Speed Bench
45x5, 3 sets
45x3 added Dbl Mini Bands here
95x3, 9 sets
Alternating Comp, POR, Illegal Wide Grips on each sets
High-Rep DB Press(on decline)
50x20
60x20
V-Bar Pulldowns
80x15
100x15
120x15
140x10
Seated 3-Way Shoulder Raises
10x3x12(Side, Front, Rear)
JM Triceps Press
65x12
85x10
105x6
Ez-Bar Preacher Curls
50x3x15
One-Arm Cable Kickbacks
20x3x15
One-Arm DB Concentration Curls
20x3x15
Neck Harness
20x15
30x15
Back & Front
Calves
Abs
Monday 4/22/19 Squats(WK 4)
Warm-up
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Pulldowns
Squats
45x5, 3 sets
135x3
185x3
225x3
275x3
315x2
335x1
360x2, 3 sets(added Belt)
Pause Squats
295x5
305x5
1-Legged Leg Press
160x15
250x15
340x10
One-Arm DB Rows
70x12
80x12
90x12
100x12
DB Scapular Shrugs(on Incline)
40x12
45x12
50x12
Seated Leg Curls
100x20
120x20
140x20
160x20
Calves
Abs
Wednesday 4/24/19 Bench(WK 4)
Warm-up
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Fat-Bar Bench Press(counted as 45lbs)
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
260x2, 3 sets
295x2(close-Grip) added Slingshot
225x5, 2 sets(3 board)
Fat-Bar Incline Press
135x3x8
Pec-Dec Flyes
45x20
60x20
75x20
Neutral-Grip Pulldowns
115x15
130x15
145x12
160x12
Face Pulls(dual cables)/Side Raises/Front Raises
60x12/10x12/10x12
70x12/15x12/15x12
80x12/20x12/20x12
Triceps Pushdowns
80x20
90x20
100x20
110x20
Hammer Curls
20x15
25x15
30x15
35x15
Friday 4/26/19 Deadlifts(WK 4)
Warm-up
Leg Extensions
Prone Leg Curls
Adductor/Abductor(in & out)
Pulldowns
SSB Squats
45x5, 2 sets
135x3
185x3
225x2
245x1
260x2, 3 sets
Deadlifts- hook grip
225x2
275x2
315x1
365x1
405x1
420x1, 4 sets(2 sets conv, 2 sets sumo) 30sec rest periods
Stiff-Legged Deadlifts
305x5, 2 sets
Pendlay Rows
155x10
185x10
205x6
225x5
DB Shrugs
80x12
90x12
100x12
1-Legged Prone Leg Curls
40x15
50x15
65x15
Calves
Abs
Sunday 4/28/19 Bench Accessory(WK 5)
Warm-up
Rotator Cuffs
Pec-Dec Flyes
Speed Bench Press
45x5, 2 sets
45x5 added Dbl Minis on each side
95x3
95x3, 9 sets(added 50lbs of chains on each side)
Alternated comp, POR, Illegal-Wide grips on each set
High-Rep DB Press(on flat bench)
65x20
75x20
Neutral-Grip Pulldowns
100x15
115x15
130x15
145x15
Side DB Raises
15x15
20x15
25x15
One-Arm Machine Shoulder Press
50x15
60x15
70x15
Reverse Pec-Dec Rear Delt Flyes
70x15
85x15
100x15
Incline Ez-Bar Skullcrushers/Preacher Curls
65x3x15/45x3x12
One-Arm Nautilus Triceps Machine
3 sets of 15
One-Arm Nautilus Biceps Machine
3 sets of 15
Monday 4/29/19 Squats(WK 5)
Warm-up
Leg Extensions
Seated Leg Curls
Adductor/Abductor(in & out)
Pulldowns
Squats
45x5, 3 sets
135x3
225x3
275x3
315x2
335x1
355x1
380x2, 2 sets(added Belt & knee wraps)
Pause Squats
300x5
310x5
1-Legged Leg Press
1PLx2x15
One-Arm DB Rows
90x12
100x12
110x8
Scapular Shrugs(on Machine)
100x12
150x12
200x12
Seated Leg Curls
140x20
180x20
220x20
Calves