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8 week blast, DONE! went by fast. week off. then another blast starts.

Drag Curl (15-30 RP) LT = 115 x 25 RP TT = 120 x 26 RP
Reverse One-Arm Cable (15-30 SS) LT = 5' x 30 SS TT = 6' x 25 SS
Seated Calf Machine (12 CS) LT = 125 x 12 CS TT = 135 x 12 CS
Stiff...

Incline Smith Press (11-20 RP) LT = 195 x 24 RP TT = 205 x 25 RP
Machine Shoulder Press (11-20 RP) LT = 120 x 26 RP TT = 130 x 25 RP
DB Skullcrushers (15-30 RP) LT = 70 x 30 RP TT = 75 x...

Spider Curl (15-30 RP) LT = 40's x 25 RP TT = 40's x 28 RP
Pinwheel Curl (15-30 SS) LT = 50's x 28 SS TT = 55's x 30 SS
Standing Calf Machine (12 CS) LT = 325 x 12 CS TT = 355 x 12 CS
Sumo...

Flat DB Press (15-30 RP) LT = 70's x 33 RP TT = 75's x 33 RP
Smith Shoulder Press (11-20 RP) LT = 155 x 22 RP TT = 165 x 25 RP
Dips (15-30 RP) LT = BW + 20 x 29 RP TT = BW + 30 x 35 RP...

BB Curl (15-20 RP) LT = 105 x 25 RP TT = 115 x 26 RP
Hammer Curl (15-30 SS) LT = 55's x 27 SS TT = 60's x 30 SS
Leg Press Calves (12 CS) LT = 355 x 12 CS TT = 385 x 12 CS
Lying Leg...

Hammer Chest (11-20 RP) LT = 245 x 20 RP TT = 255 x 20 RP
DB Shoulder Press (15-30 RP) LT = 55's x 23 RP TT = 60's x 26 RP
Close-Grip Smith (11-20 RP) LT = 175 x 23 RP TT = 185 x 24 RP...

Drag Curl (15-30 RP) LT = 105 x 25 RP TT = 115 x 25 RP
Reverse One-Arm Cable (15-30 SS) LT = 4' x 30 SS TT = 5' x 30 SS
Seated Calf Machine (12 CS) LT = 115 x 12 CS TT = 125 x 12 CS
Stiff Leg...

Incline Smith Press (11-20 RP) LT = 185 x 23 RP TT = 195 x 24 RP
Machine Shoulder Press (11-20 RP) LT = 110 x 26 RP TT = 120 x 26 RP
DB Skullcrushers (15-30 RP) LT = 65 x 30 RP TT = 70 x 30 RP...

Spider Curl (15-30 RP) LT = 35's x 25 RP TT = 40's x 25 RP
Pinwheel Curl (15-30 SS) LT = 45's x 26 SS TT = 50's x 28 SS
Standing Calf Machine (12 CS) LT = 305 x 12 CS TT = 325 x 12 CS
Sumo Leg...

Flat DB Press (15-30 RP) : LT = 65's x 33 RP TT= 70's x 33 RP
Smith Shoulder Press (11-20 RP) : LT = 145 x 23 RP TT = 155 x 22 RP
Dips (15-30 RP) LT= BW + 10 x 28 RP TT = BW + 20 x 29 RP...

BB Curl (15-20 RP) LT: 95 x 25 RP TT: 105 x 25 RP
Hammer Curl (15-30 SS) LT: 50's x 26 SS TT: 55's x 27 SS
Leg Press Calves (12 CS) LT: 335 x 12 CS TT: 355 x 12 CS
Lying Leg Curls (20-30...

yes the t-bar rows are a recent change. i do use a machine with the pad or else i definitely wouldnt rest pause. i felt that i could rest pause and get more out of it without a problem

hey a-dog, thanks for commenting on this.


sorry i should have clarified the terminology.

LT is simply what i did the last time i did that exercise and TT is what i did this most recent time. ...

Hammer Chest (11-20 RP) LT: 235 x 18 RP TT: 245 x 20 RP
DB Shoulder Press (15-30 RP) LT: 50's x 23 RP TT: 55's x 23 RP
Close-Grip Smith (11-20 RP) LT: 165 x 21 RP TT: 175 x 23 RP
Pulldown ...

Drag Curl (15-30 RP) LT: 95 x 24 RP TT: 105 x 25 RP
Reverse One-Arm Cable (15-30 SS) LT: 3' x 30 SS TT: 4' x 30 SS
Seated Calf Machine (12 CS) LT: 105 x 12 CS TT: 115 x 12 CS
Stiff...

you only need to be doing 1rm every few months, if at all. you arent going to make any progress maxing out every workout. check your ego at the door because you will never get anywhere if you dont.

thanks man. it probably has to do with the fact that my poundages were way more than this at one point and its coming back quickly. hopefully the big jumps will continue!

again, log updated

Incline Smith Press (11-20 RP) LT: 175 x 21 RP TT: 185 x 23 RP
Machine Shoulder Press (11-20 RP) LT: 100 x 23 RP TT: 110 x 26 RP
DB Skullcrushers (15-30 RP) LT: 60 x 29 RP TT: 65 x...