Excellent!!!
1 Like
Thank you
1 Like
Tuesday 7/12/22 Accessory(WK 2)
Chest-Supported DB Rows
50x2x12
70x3x8
Wide-Grip Pulldowns
100x8
110x8
120x8
Side DB Raises
17x3x8
Front DB Raises
10x2x15
Hammer Curls
20x2x12
30x12
Plate Shrugs
35x3x20
2 Likes
Friday 7/15/22 Declines(WK 2)
Rotator Cuffs
Decline Press(pinky’s just inside ring)
45x12, 2 sets
95x8
115x5
135x3
155x1
185x6
190x6
170x8
Flat DB Flyes
30x3x12
Hammer- High Rows(weights on each side)
45x2x12
90x8
100x8
110x8
V-Bar Pulldowns
130x8
145x8
160x6
Side DB Raises
15x8
20x8
25x8
Rear Delts on Pec-Dec
70x15
85x15
Hammer Curls
20x12
22x12
25x12
Seated Hammer Shrugs(as a 45lbs bar)
95x20
115x20
135x20
2 Likes
Saturday 7/16/22 Deadlifts(WK 2)
Seated Deadlifts
95x3x3
115x2x3
135x3
155x1, 8 sets(1min in between sets)
115x3x3
Seated Hammer Shrugs
115x3x20
Face Pulls
50x15
60x15
70x15
Assisted Leg Extensions
2 sets of 10 reps
Assisted Lying Leg Curls
2 sets of 10 reps
Assisted 1-Legged Leg Press
3 sets of 10 reps
Leg Hold
75lbs for 6 minutes
3 Likes
On vacation, be back Monday
2 Likes
Have fun!
2 Likes
Monday 7/25/22 Bench
Bench Press
45x12, 3 sets
95x8
115x5
135x3
155x1
160x3, 6 sets(paused)
Flat DB Press
55x8
65x8
75x8
Wide-Grip Machine Rows
90x12
120x8
135x8
150x8
Wide-Grip Pulldowns
145x8
150x8
165x8
Side DB Raises
17x3x8
Front DB Raises
10x2x15
Hammer Curls
25x3x12
Seated Machine Hammer Shrugs
115x3x20
3 Likes
Thursday 7/28/22 Declines
Rotator Cuffs
Decline Press(pinky’s just inside ring)
45x12, 2 sets
95x8
115x5
135x3
155x1
190x6, 2 sets
170x8
Flat DB Flyes
30x3x12
3 Likes
Friday 7/29/22 Accessory
Nautilus Machine Rows
80x12
95x12
140x8
170x8
200x8
V-Bar Pulldowns
145x8
160x8
175x7
Side DB Raises
17x8
20x8
22x8
Reverse Rear Delt Pec-Dec Flyes
85x15
100x15
Hammer Curls
30x3x12
Seated Hammer Machine Shrugs
125x3x20
Abs
3 Likes
Monday 8/1/22 Bench
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1, added Slingshot here
275x1
315x1, added F8 Forrell shirt
335x1
355x missed(on the way up I slid to the right of the bench and it caused me to miss)
Raw Bench Press
165x3, 6 sets(paused)
Flat DB Press
50x8
55x8
60x8
3 Likes
Wednesday 8/3/22 Accessory
Wide-Grip Machine Rows
75x2x10(warm-up)
120x8
135x8
150x8
Wide-Grip Pulldowns
140x8
150x8
160x8
Side DB Raises
17x8
20x8
22x8
Front DB Raises
15x2x15
Hammer Curls
27x3x12
Seated Machine Hammer Shrugs
135x3x20
Abs
3 Likes
Friday 8/5/22 Declines
Decline Press(pinky’s just inside ring)
45x12, 2 sets
95x8
115x5
135x3
155x1
190x6
205x3
210x3
170x8
Flat DB Flyes
30x3x12
Nautilus Machine Rows
125x8
140x8
155x8
Nautilus Machine Pulldowns
140x8
155x8
170x8
Side DB Raises
20x3x8
Reverse Rear Delt Pec-Dec Flyes
85x15
100x15
Hammer Curls
22x3x12
Seated Hammer Machine Shrugs
95x3x20
4 Likes
Monday 8/8/22 Bench
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1 added Slingshot
275x1
305x3, 3 sets(added bench shirt)
Raw Bench Press
170x3, 6 sets
Slight-Incline DB Press
55x3x8
3 Likes
Wednesday 8/10/22 Accessory
Wide-Grip Machine Rows
90x2x10(warm up)
120x8
135x8
150x8
Wide-Grip Machine Pulldowns
140x8
160x8
200x8
Side DB Raises
25x3x8
Front DB Raises
15x2x15
Hammer Curls
22x3x12
Seated Hammer Machine Shrugs
95x3x20
2 Likes
Thursday 8/11/22 Declines
Decline Press(pinky’s just inside ring)
45x12, 2 sets
95x8
115x5
135x3
155x1
190x6
195x6
175x8
Flat DB Flyes
30x3x12
2 Likes
Friday 8/12/22 Accessory
Nautilus Machine Rows
90x10
105x10
145x8
175x8
205x8
Nautilus Machine Pulldowns
145x8
160x8
175x8
Side DB Raises
20x3x8
Reverse Rear Delt Pec-Dec Flyes
100x15
115x15
Hammer Curls
27x3x12
Seated Hammer Machine Shrugs
105x3x20
2 Likes
Saturday 8/13/22 Deadlifts
Seated Deadlifts
115x5, 2 sets
135x5
155x3
170x1, 6 sets(1min in between sets)
105x3x3
Seated DB Shrugs
35x3x20
Stiff-Arm Pulldowns
20x12
30x12
40x12
Face Pulls
30x3x15
Assisted Leg Press
4 sets of 10 reps
Assisted Leg Curls
2 sets of 10
2 Likes
Monday 8/15/22 Bench
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1 Slingshot
275x1
315x3x3 added shirt
Raw Bench Press
180x3, 5 sets
Slight-Incline DB Press
60x3x8
2 Likes
Wednesday 8/17/22 Accessory
Chest-Supported Wide-Grip Barbell Rows
2 warm up sets
120x8
130x8
140x8
Wide-Grip Pulldowns
110x8
120x8
130x8
Side DB Raises
15x3x8
Front DB Raises
7x2x15
Hammer Curls
25x3x12
Seated DB Shrugs
50x3x20
Lifted at my home gym today. My cable machine and dumbbells are plate loaded and they feel way heavier than the smooth cables and fixed DB’s at the gym
4 Likes