Thursday 12/9/21 Deadlifts/Speed Bench
Seated Deadlifts
45x6
65x6
95x1
65x5x5
First time doing these
Speed Bench Press
45x12, 2 sets
95x3x3
105x3x3
115x3x3
Used 3 different grips on each set(comp, por, close grip)
Face Pulls
50x3x20
Seated Ez-Bar Curls
50x3x10
Friday 12/10/21 Close-Grips
Rotator Cuffs
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
185x6, last 2 reps paused
190x6, last 2 reps paused
165x8, last 2 reps paused
Seated Overhead Shoulder Press
45x5
95x5
115x5
135x5
155x3
Saturday 12/11/21 Deadlifts
Seated Trap-Bar Deadlifts
77x10
97x10
117x10, 3 sets
Seated Cable Rows(plate loaded)
70x15
90x15
110x12
130x8
Face Pulls(on lat-pull)
70x3x20
One-Arm DB Preacher Curls
25x3x15
Assisted Leg Exts/Curls
2 sets of 20 reps
Got a early Christmas present from my wife. She got me a trap-bar, it weighs 77lbs by itself
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Nice gift! Howād those deads feel? Seated deads are pretty bad ass.
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Lookin swole dude!!!
Thatās a heavy trap bar! I thought mine was heavy at almost 60lbs lol
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Thanks guys, Iām really enjoying the deadlifts. I want to get back into the big weights on them. Iāll have to take a pic of it next week. Itās a open trap bar and has long bars on each end for the weights
Monday 12/13/21 Bench
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
260x missed
Rack Lockouts
260x1
225x5
Incline Barbell Press
115x3x10
That was it. I didnāt get any sleep last night. I was up all night with nerve pain and spasms in my legs, so needless to say I was exhausted. Probably shouldāve skipped this session all together
Tuesday 12/14/21 Deadlifts
Squat Stands
Seated Deadlifts
45x5
95x3
105x3
115x3
135x3
155x3
170x3
135x5, 3 sets
Medium-Grip Pulldowns(plate loaded)
90x15
100x15, 2 sets
Seated DB Shrugs
45x3x20
Hammer Curls
25x2x15
Assisted Leg Exts/Curls
2 sets of 20 reps (each)
Wednesday 12/15/21 Speed Bench
Rotator Cuffs
Speed Bench Press vs Dbl Minis
45x12, 2 sets
45x5 added bands here
95x3x3
100x3x3
105x3x3
Used 3 different grips comp, por, close
Flat DB Press
60x10
70x10
80x4, my son farted and it made me start laughing and I just stopped there lol
That was it
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Thursday 12/16/21 Accessory
Chest-Supported DB Rows(on Incline)
50x2x12
60x2x12
70x2x8
Rear DB Raises(on Incline)
20x3x15
Ez-Bar Preacher Curls
70x2x12
80x8
Assisted Leg Exts/Curls
2 sets of 20 reps
Thank you, but it just looks impressive on paper lol
Monday 12/20/21 Bench
Rotator Cuffs
Bench Press(por grip)
45x12, 2 sets
95x8
135x5
185x3
200x6, last 2 reps paused
205x6, last 2 reps paused
180x8, last 2 reps paused
Rack Lockouts
245x1
265x1
Incline Barbell Press
135x10
145x10
155x6
Triceps Pushdowns(plate loaded)
40x2x20
Tuesday 12/21/21 Deadlifts
Seated Trap-Bar Deadlifts
77x10
97x10
127x5
167x3
217x3
237x3
257x3
Wide-Grip Pulldowns(plate loaded)
90x12
100x12
110x12
Seated DB Shrugs
50x12
60x12
70x12
Hammer Curls
30x3x15
Assisted Leg Exts/Curls
2 sets of 20 reps
Thursday 12/23/21 Bench
Rotator Cuffs
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
115x5
135x3
155x1
190x6, last 2 reps paused
195x6, last 2 reps paused
170x8, last 2 reps paused
Seated Overhead Shoulder Press
45x5
95x5
115x5
135x5
155x1
175x1
95x10
Lying Rolling DB Triceps Extensions
25x3x12
Monday 12/27/21 Bench
Rotator Cuffs
Bench Press(por grip)
45x12, 2 sets
95x8
135x5
155x3
185x1
205x6, last 2 reps paused
210x5, last rep paused
180x8, last 2 reps paused
Rack Lockouts
240x1
260x1
Incline Barbell Press
135x6
145x6
155x6
Wide-Grip Pulldowns(plate loaded)
90x12
100x12
110x12
Seated Axel Bar Curls
40x15
50x15
60x15
Tuesday 12/28/21 Deadlifts
Seated Deadlifts
95x5
115x5
135x5
155x1
175x1
195x1
225x1, this is a new PR
135x5, 2 sets
Wide-Grip Stiff-Arm Pulldowns
20x12
30x12
40x12
Face-Pulls(on lat pull)
40x3x20
Crunches
4 sets of 25 reps
Wednesday 12/29/21 Speed Bench
Rotator Cuffs
Speed Bench Press vs dbl miniās
45x12, 2 sets
45x5 added bands here
95x3
105x3x3
115x3x3
125x3x3
Used 3 different grips(comp, por, close)
Flat DB Press
50x20
60x20
Chest-Supported DB Rows
60x12
60x12
60x12
60x8
Rear DB Raises
25x3x12
Hammer Preacher Curls(w/triceps bar)
45x12
55x12
65x12
Thursday 12/30/21 Accessory
Straight-Arm Pulldowns
30x12
35x12
40x12
Face Pulls
30x12
35x12
40x12
Wide-Grip Shrugdowns
40x12
50x12
60x12
Neck Harness
20x2x20(all 4 sides)
Assisted Leg Exts/Leg Curls
3 sets of 10 reps
Motorized Leg Bike: 30mins
Friday 12/31/21 Close-Grips
Rotator Cuffs
Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8
135x5
155x3
185x1
195x6, last 2 reps paused
200x6, last 2 reps paused
175x8, last 2 reps paused
Seated Overhead Shoulder Press
45x5
95x5
105x5
115x5
125x5
Wide-Grip Seated Cable Rows(plate loaded)
90x15
100x15
110x12
Face Pulls(on lat-pull)
90x3x15
One-Arm DB Preacher Curls
25x3x12
Happy New Yearās to everyone reading this