Can’t believe just now finding this log! Definitely be following along
Thank you!!
Tuesday 10/6/20 Accessory
Nautilus Pulldowns Machine
95x15
110x15
125x15
140x10
Chest-Supported DB Rows(on Incline)
50x10
55x10
60x10
65x10
Chin-Ups
BWx 15 reps
One-Arm Cable Rows
60x15
70x15
80x15
Seated Good Mornings
15x5
BWx5
Seated Ez-Bar Curls
35x15
40x15
45x11
Alternate DB Curls
12x12
15x12
17x12
Thursday 10/8/20 Bench
Bench Press(vs Dbl Mini’s & 50lbs of chains on each side)
45x12, 2 sets
45x5, 2 sets(added Minis)
45x5 added 25lbs of chains on each side
45x5 added 25lbs more of chains on each side
95x 9 sets of triples, doubles, & singles( these sets felt heavy and the chains and bands kick in right at my weak point
Seated BTN Shoulder Press(on Smith)
115x10
135x10
155x4
95x20
Flat DB Press
45x20
55x20
Reverse Rear Delt Pec-Dec Flyes
50x15
85x15
110x15
Seated Side DB Raises
10x15
12x15
15x12
One-Arm Rope Pushdowns
30x15
40x15
50x15
Monday 10/12/20 Bench, Chest, Triceps(WK 1)
Bench Press
45x12, 2 sets
95x8
135x5
180x3, 4 sets(all paused)
Added Slingshot(por grip)
225x5
225x4
Added Doubled light bands
65x3x3
Incline Barbell Press
115x10
125x10
135x10
Pec-Dec Flyes
60x20
70x20
Triceps Pushdowns
40x20
50x20
60x20
One-Arm Overhead DB Extensions
25x3x12
Wednesday 10/14/20 Back
Chest-Supported DB Rows
30x10, 2 sets
50x10
60x10
70x10
80x8
Chin-Ups
20 reps
That was it, had to leave after this. Must’ve didn’t empty my bowels all the way earlier today, cause I think it was the Dumbbell Rows that pushed a turd out
Friday 10/16/20 Speed Bench, Shoulders
Speed Bench Press(vs Dbl Mini’s & 50lbs of chains)
45x12, 2 sets
45x5 added Dbl mini bands
45x5 added 50lbs chains on each side
65x3, 9 sets(3 different grips comp, POR, Close)
Seated BTN Shoulder Press(on Smith)
45x10
95x6
115x6
135x6
155x3
185x1 PR!!
115x10, 2 sets
Seated Side DB Raises
10x12
12x12
15x13
Rear DB Raises(on Incline)
15x12
17x12
20x12
Front DB Raises(on Incline)
10x12
12x12
15x12
One-Arm Triceps Pushdowns/One-Arm Cable Curls
40x3x20/20x3x20
Monday 10/19/20 Bench, Chest, Triceps
Bench Press
45x12, 2 sets
95x8
135x5
190x3, 4 sets(paused)
Added 3 Board
230x3
230x2
Added Dbl Light bands
70x3, 2 sets
Incline Barbell Press
135x10
145x10
155x5, burnt
Pec-Dec Flyes
65x20
80x20
Ez-Bar Skullcrushers
65x3x12
One-Arm Pushdowns
30x20
40x20
Hows the bench technique feeling with all this practice and volume?
It’s starting to feel better. Still feels weird not being able to use my legs for leg drive though. I can’t arch like I used to, so it takes alot more out of my shoulders
Nice sessions M G.
Thank you!
Wednesday 10/21/20 Back, Biceps
Hand Bike: 10mins
Nautilus Compound Rows
80x2x15
110x10
125x10
140x10
155x10
Neutral-Grip BTN Pulldowns
75x15
90x15
105x15
120x15
Stiff-Arm Pulldowns
50x3x12
Seated Good Mornings
3 sets of 5 reps
Seated Alternate DB Curls
12x15
15x15
17x15
One-Arm Overhead Cable Curls
30x3x15
Hand Bike: 10mins
Still pushing it hard matey
Hand bike, hmm. Had to look it up. Some pretty cool bike designs out there. Yours stationary or you cruzing the neighborhood?
Thank you
It’s a stationary one at the gym
Friday 10/23/20 Shoulders
Seated BTN Shoulder Press(on Smith)
45x12, 2 set
95x10
105x10
115x10
Seated Side DB Raises
10x15
12x15
15x15
One-Arm Rear Delt Cable Flyes
20x3x15
Cable Shrugs
60x20
80x20
100x20
Neck Harness
30x20
40x20
All 4 sides
Monday 11/2/20 Bench, Chest, Triceps
Bench Press
45x12, 2 sets
95x8
115x5
135x3
185x1
205x2, 3 sets(paused)
Slingshot
225x5
245x1
Incline Barbell Press
95x10
115x10
135x10
155x6
Hammer-ISO Decline Press
50x15
60x15
70x12
Ez-Bar Triceps Pushdowns
80x20
100x20
120x15
JM Triceps Press
65x10
75x10
85x10
Seated One-Arm Overhead DB Extensions
20x12
25x12
30x12
Stationary Hand Bike: 12mins
Monday 11/9/20 Bench, Chest
Bench Press
45x12, 2 sets
95x8
115x5
135x3
185x1
220x2, 3 sets
Reverse light bands
220x2
225x1
Next time I decide to do reverse bands, I’ll have to set them up a different way. They gave zero tension the way I had them
Hammer ISO Chest Press
60x12
70x12
80x8
Flat DB Press
50x20
60x10
Cable Chest Flyes
30x20
40x20