Friday - Squats
A. Squats
Bar x 8
95 x 5
135 x 5
5 x 10 w/ 155
B. DB Lunges - 2 x 15 w/ 25s
C. DB Romanian Deads - 55 x 15, 65 x 12, 65 x 10 (more controlled and purposeful)
Monday - Bench
A. Bench
Bar x 8
95 x 6
135 x 5
155 x 5
5 x 8 w/ 175
B. Dips (weighted)
BW x 10
15 x 10
30 x 8
annoyed that my friends mom wouldnt leave me to train so like 7 minutes between this set and the next
45 x 6
70 x 6 (Tie PR, and alot better ROM on this)
C. DB Bench
65 x 10
70 x 8
75 x 6
D. Rope Pushdowns
50 x 10
60 x 8
70 x 6
E. Bench Dips
BW x 10
25 x 10
45 x 10
55 x 8
65 x 6
Tuesday - Deads
A. Deads
135 x 6
165 x 5
195 x 3
225 x 2
255 x 1
5 x 6 w/ 275 ← last set on these I moved my feet slightly wider and figured my best pulling stance, I really felt the pop off the floor
B. Dumbbell Rows (strapped up)
60 x 10
85 x 5
110 x 14
C. Lat Pulldowns
140 x 10
150 x 8
160 x 6
D. Chest Supported Rows
70 x 10
80 x 8
90 x 6
E. Seated Barbell Curls
55 x 12
65 x 10
75 x 8
F. Single-Arm DB Spider Curls
15 x 12
20 x 10
25 x 8
G. Banded Hyper Extensions
Bw x 10
2 x 12 w/ single doubled light band
8 x single doubled light band 8 bodyweight
Wednesday - Some lower back, calves, and abs, WITHOUT THE ABS!
A. Back Raises
BW x 10
25 x 6
2 x 6 w/ 45
2 x 30 w/ BW
B. Standing Calf Raises (2 sec up, 2 sec down, 2 sec stretch, 2 sec flex)
2 x 6 w/ feet neutral w/ 140
2 x 6 w/ feet out w/ 120
w x 6 w/ feet in w/ 100
C. Seated Calf Raises
3 x 30 (10 feet out, feet neutral, 10 feet in) w/ 25 lbs
Didn’t get a chance to get abs in because I had to leave for my girlfriend’s brother’s birthday party. Oh well, I don’t want to be too sexy anyway…
Don’t remember my workouts from thurs or fri but I did them
Monday - Bench
A. Bench
Bar x 8
95 x 6
135 x 5
165 x 3
5 x 5 w/ 185
B. 30* Incline Bench
95 x 10
125 x 10
155 x 10
175 x 7
185 x 6 <20 lb PR
3 2 2 2 2 x 175 (15 sec rest between sets)
C. DB Bench
55 x 12
65 x 10
75 x 6
D. Close-Grip Bench
135 x 10
155 x 7
155 x 6
6 x 2 w/ 155 (15 sec rest between sets)
E. Rolling Extensions
25 x 10
30 x 8
35 x 6
Tuesday - Deads
A. Deads
135 x 6
225 x 5
275 x 3
315 x 2
365 x 1
405 x 5 PR
B. Deadstop RDL’s
185 x 12, 205 x 10, 225 x 8, 2 x 6 w/ 245
C. Trap Bar Shrugs
Worked up to 295 x 10
3 x 10 w/ 155 (more purposeful sets)
D. Bulgarian Split Squats - 3 x 15 / Bodyweight.
Wednesday - Back, Shoulders
A. Chins
Wide Overhand - 2 x 15
Medium Neutral - 1 x 10
Underhand Close-Grip - 1 x 10
B. DB Rows
55 x 8
75 x 6
95 x 20, 95 x 15
C. T-Bar rows
65 x 12, 70 x 10, 85 x 8
Dropset: 85 x 8, 70 x 8, 65 x 8, 50 x 8, 25 x 8
D. Seated DB Cleans
6 x 10 w/ 25s
Saturday
A. Seated Leg Curls
70 x 10
80 x 8
90 x 6
B. Squats
5 x 5 w/ 185
C. Hack Squats
1 Plate x 15
1 PPS x 10
1 Plate x 25
D. Lunges
3 x 20 (10 r, 10 l, 10 r, 10 l) 10 squats on the last set w/ 1 15 lbs db
E. Back extensions
25 x 10
35 x 8
45 x 6
Monday - Bench
A. Bench
Bar x 6
95 x 5
135 x 3
185 x 1
225 x 1
255 x 1
275 x 3 (tie pr)
4 x 3 w/ 205
B. Dips
45 x 10
60 x 8
75 x 4
C. 15* Incline DB Press (no lockout, kept tension on pecs)
55 x 10
65 x 8
75 x 6
D. Yoke Bar Extensions
2 x 10 w/ Bar
95 x 8
2 x 6 w/ 115
E. Reverse Grip Ez Bar Extensions (letting the bar ride back behind my head and stretch hard)
6 x 10 w/ 35 lbs (30 sec rest)
Tuesday - Deads
A. Deads
135 x 6
185 x 5
225 x 3
275 x 2
315 x 1
5 x 3 w/ 345
B. Banded Hyper Extensions
Single doubled red band x 12
2 doubled red bands x 10
Dropset: 2 doubled reds x 8, 1 doubled red x 4, bodyweight x 4
C. Leg Press
2 PPs x 30
2.5 PPs x 20
2 x 10 w/ 3 PPS
D. DB Shrugs
Worked up to 110 x 10
Than did:
3 x 10 w/ 85s
Wednesday - Back and Bis
A. EZ Bar High Pulls
90 x 6
2 x 6 w/ 110
130 x 3
140 x 2
150 x 1
110 x 5/4/3/2/1 (15 sec rest between sets w/ 15 sec shrug iso hold the top on last rep)
80 x 5/4/3/2/1 (same as 110 set)
B11. Reverse Meadows Rows - 2 x 8 w/ 115
B12. Incline DB Rows (2 sec squeeze) - 2 x 8 w/ 25s (didn’t feel the rows so I switched to this)
B2. Band Pull Aparts Hold - 4 x 4 reps (10 sec hold, 5sec rest, 10, 5, 10, 5, 10 = 1 set)
C. DB Rows (strapless)
55 x 10
75 x 6
95 x 17
D. Wide-Grip Pull Ups
BW x 10
10 x 8
20 x 6
E. EZ Bar Curls - 6 x 10 w/ 40 lbs (30 sec rest)
F. Single-ArM DB Spider Curls - 15 x 10, 20 x 8, 25 x 6
My back is absolutely rushed. Lats mid back and all.
Friday - Shoulders and Arms
A. Seated Barbell Press
Worked up to
5 x 3 w/ 135
Than Did:
B1. Seated Barbell Press - 3 x 15 (5/4/3/2/1, w/ 15 sec rest between mini sets)
B2. Plate front raises - 3 x 15 sec w/ 25 lb plate
B3. DB Rear delts - 3 x 15 w/ 10s
C1. Lateral Raises - 3 x 12 w/ 15s
C2. Spider Crawls with short monster mini - 3 x up and down 3 times
D. Seated BTN Press - 4 x 5 w/ 95
E1. Rope Pushdowns
50 x 15
55 x 12
60 x 10
60 x 8
65 x 6
E2. Cable Curls (2 sec flex) - 5 x 8 w/ 60 lbs
F1. Standing DB Curls, Palms Up (3sec neg) - 4 x 8 w/ 15s
F2. Bent Over Rope Pushdowns - 4 x 12 w/ 50 lbs
G. Reverse Grip Single Arm Cable Pushdowns - 3 x 12 w/ 20 lbs
Saturday - Legs
A. Single-Leg Band Leg Curls
Reds x 10
Reds x 8
Reds x 6
B. Squats
Worked up to:
4 x 3 w/ 205
Dropset: 205 x 8, 145 x 10 (no lockout), 65 x (no lockout)
C1. Leg Press - Worked up to 335 in weight x 8, 2 x 5-4-3-2-1 w/ 335 (15 sec rest between mini sets)
C2. T-Bar RDLs - 3 x 10 w/ 115
Monday - Bench
A. Fat Bar Bench
5 x 10 w/ 155
B. 30* Incline Bench
145 x 10
165 x 8
185 x 1
195 x 7 ← 10 lb PR 1 extra rep
C. Bar Dips - 3 x 20 w/ BW
Pretty awesome session tonight. Killed in on the incline and the fat bar bench just felt like a joke.
Tuesday - “Deads”
A. Trap Bar Shrugs
Worked up to 300 x 10.
Than Did:
3 x 10 w/ 200 (10 sec iso hold before first rep)
B. Arched back goodmorning w/ reverse yoke bar
125 x 15, 145 x 12, 165 x 9, 185 x 6
C. Single Leg Leg Press
1 Plate x 25
1 PPS x 20
3 Plates x 15
All she wrote.
Thursday - Back
A. High Pulls
3 x 5-4-3-2-1 w/ 145 (15 sec rest)
10 sec iso hold at the end of the last rep
B. DB Rows (strapped)
55 x 8
85 x 6
110 x 17
C. Alternating Chins - 4 x 8
D. Single-Arm Barbell Rows - 2 x 10 w/ 25 lbs, 35 x 8, 45 x 6
Monday - Bench
A. Bench
5 x 5 w/ 205
B. 30* Incline Bench
135 x 6
155 x 6
175 x 6
205 x 5 <10 lb PR
C. Bar Dips
BW x 12
10 x 10
20 x 8
30 x 6
D. Close-Grip Bench
135 x 10
155 x 8
175 x 6
E. Overhead DB Extensions
55 x 10
65 x 8
75 x 6
Tuesday - Deads
A. Deads
135 x 6
185 x 5
225 x 3
275 x 2
315 x 1
350 x 1
380 x 6 <-Rep PR
B. Yoke Bar Hellmornings
Bar red bands - 3 x 12
C. Hack Squats
30 x .5 plates PS
25 x 1PPS
15 x 1.5 pps
Wednesday - Back
A. Yoke Bar Hise Shrugs
Bar x 20
125 x 10
165 x 10
215 x 10
255 x 10
305 x 10
345 x 10
405 x 10
3 x 12 w/ 255 (3 sec flex at top)
B. Chins
60 reps in 5 sets (2 sets wide overhand, 2 sets medium neutral, 1 set close neutral)
C. DB Rows (strappless)
90 x 23 ← rep PR
D1. Deadstop DB Rows - 2 x 8 w/ 60 lbs
D2. Band Iso Rear delts - 2 x 4 reps
Thursday - Arms x a Bunch off stuff ill write down later
Friday - Squats
A. Squats
Bar x 6
95 x 5
135 x 3
165 x 2
185 x 1
5 x 5 w/ 205
B. Fat Bar Lunges - 3 x 15 w/ 65
C1. Banded Leg Press - Worked up to 3.5 PPS x 8 over 4 sets
C2. Stiff Legdeads - 4 x 12 w/hard squeeze and flex at the top.
Glutes were sore for like 3 days after this one haha.