danki's Cluster F$#* Log

[danki]

7/1

1a)Deficit goblet reverse lunge (75) 2x10
1b)CG Incline bench (145) 3x8

2a)Farmers (90s) 5x200'
2b)Squat holds - up to 275 x ~10 seconds, 135 x 60 secs.

3a)Leg extensions
3b)Facepulls
3c)Shoulders (pushups / shoulder raises)

[danki]

7/2
1)deficit deadlift - up to 475 x 1, 405 x 6
2+) dont remember, forgot to record the workout




7/4
1a)Jump squat x2-3
1b)Paused squat (275) 4-5 x 3
1c)Goblet squat (75) 4-5 x 5

2)DB shoulder press - up to 80 x 5

3)Leg ext
3b)triceps
4)calves

[danki]

7/5
1a)GHR 4 sets 3-10
1b)Pullup ladders 4 x 1-2-3

2)Deficit deadlift - up to 375 x 5, 225 x 10-5-5
2b)BW glute bridges

3a)Seated rows
3b)hamstrings

4)biceps

[danki]

7/7

1)Leg extensions (both machines) 1-legged, built up to heavy set of 8 on each.

2a)High stepups 4x6
2b)1-arm seated sh. press - up to 70x5

3)Long paused squat 15 seconds - up to 265

4)High stepups 4x10

5)1-arm seated shoulder press (30) 20, 13, 10

[danki]

7/8

1)Deficit deadlift
225x8
275x8
325x3x8

2)Pullups 1-2-3

3)Curls - 17.5s bunch of sets of 10 [a little bicep/forearm pain, so kept these light and squeezed the muscle more]
4a)Pulldowns 4x8-10
4b)BW glute bridges

5)Lying leg curl and eccentric leg curls 4x8-10
6)Seated leg curl 3-4 x 8-10

[danki]

7/10

1a)Squat negatives - sets of 1 up to 405 x 2x1
1b)Anderson squats - (225) 5x3

2a)Seated 1-arm sh press - up to 55x10
2b)Farmers - up to 115 x 2 trips

3a)Leg ext - up to (180?) x 10
3b)Seated rows - up to (155?) x 10

4)Seated calves - 75lbs - bunch of sets of 5, 25lbs x 20

[danki]

7/11

1)GHR - 3-4 sets x 3-5 reps. (Can now do one rep controlled all the way down)
2)Deficit deadlift - (405) 10x2 [low rest]
3a)1-arm pulldown machine - up to heavy set of 5 (115)
3b)Paused BB bench - up to 225 x 3
4a)Biceps
4b)Triceps
5a)GHR 3-4 x 10
5b)1-leg deadlift 3-4 x 10+

[danki]

7/14
1)Farmer's - up to 120sx2x1
2a)DB clean and push press (85) 2,2,2,5
2b)Offset farmer's (45/100) 4 x 2 trips

3)High stepups
BW x 8
10s x 2x8

4)1-leg ext 3x10

5a)leg ext (10 mins)
5b)1-arm press (50) x 5 for 10 mins

6a)Calves
6b)Db upright row

[danki]

7/17

1)Warm-up, lying leg curls - sets of 5

2)Front squat negative x1 to anderson back squat x 2 - up to 255 for 2 sets
3)Anderson squat x 1 - up to 315
4)Anderson squat (225) x 7
5)Deadstop floor tricep extensions - up to 115 2x5
6)CG bench- 95x5, 145x5, 195x5
6b)1-arm cable rows sets of 5 (~90-105)
7a)Standing 1-arm cable row 2x15
7b)deficit reverse lunge 2x15
8)1-leg ext (40lbs) 50 reps RP
9)Glute bridge on ball 50 reps RP

[danki]

7/18
1)Deficit deadlift - up to 465x1

2)Deficit deadlift
225x8
275x8
325x8
375x8

3a)Farmers (100s) x 100 ft
3b)Pushups x 10
3c)band pull-aparts or reverse lunge
----------------------------- > 20 mins

[danki]

7/19

1)Anderson squats (225) 4x5, 4x3 [low rest]
2a)"Bat wings" x 10-15 sec, 25s, 35s, 50s.
2b)High stepups 3x6
2c)Deadstop skull crushers (85) 3x8

3a)Cable crossovers 4 x 10-13
3b)1-arm seated cable row 4x10-13

4)1-leg ext (40lbs) 50 reps RP

[danki]

7/21

1)Deficit deadlift (435) 5x1 [pretty low rest ~ 2 minute]

2a)DB bench 75sx8, 90sx8, 100sx8
2b)DB row SAME

3a)DB overhead hold 45,70,90
3b)Ball glute bridge (+50) 3x20
3c)cable lateral raise 3x13

4a)1-leg deadlift 4x10
4b)deficit reverse lunge 4x10

[danki]

1a)DB bench (100s) 3x5, (85s) 13,10
1b)Lying leg curl - ramping up sets of 10-13 to about 150

2)Anderson squats
-up to 325 x 2x1
-with pause (275) 3x1

3)1-arm row
4)1-leg extension (~30lbs) 70 reps RP

[danki]

7/24

1a)GHRs negatives and assisted
1b)Shoulder raises

2a)Stepups or lunges 6x10
2b)Pushups 6x10

3)back extension holds sets of 3-5

4a)biceps
4b)triceps

[danki]

7/25
1a)Anderson squats (185-235) sets of 1-3
1b)Farmer's (85s)

2a)1-leg deadlifts (25lbs) 6x10
2b)Ball glute bridge 6x10

3)1-arm row (40) 75 reps RP

4)1-leg extensions, bunch of reps

[danki]

7/26

1a)Back extensions - bunch of sets of 5-10
1b)TRX row - bunch of setes of 7

2a)Reverse lunges (25lbs) sets of 10
2b)Rolling tricep extensions (40s) sets of 13

3)Reverse lunge 60 reps per leg RP

4)leg extensions

[danki]

7/28

1)Deficit deadlift
405x1
425x1
445x1
465x1 - fail
455x1

2a)Assisted GHR ~5 sets of 3-6
2b)1-leg DB deadlift - up to 50 x 8

3)1-leg deadlift - 60 reps RP

4)DB bench (50s) 60 reps RP

[danki]

7/29

1)1-leg ext (30lbs? or 40?) 60 reps RP
2)DB reverse lunge - up to 45's x 6
3)TRX row 40 reps RP
4)deficit reverse lunge 60 reps RP
5)1-arm HS press 30lbs 60 reps RP
6)Lying leg curl (70lbs) 60 reps RP

[danki]

7/31
1)Deficit reverse lunge (10s) 60 reps RP
2)Squat
185 x 2-3-5
225 x 2-3-5-10
3)1-arm HS row (70lbs) 60 reps RP
4a)1-arm HS press (40lbs) 4x15
4b)1-arm UR row (17.5) 4x15
5)Backwards treadmill walk 4x40 reps

[danki]

8/1

1a)GHR assisted with ball 5 sets of 5
1b)Farmer's (75s) 5 x 4 trips

2)DB bench (70s) 60 reps RP
3)1-arm HS pulldown (70lbs) 60 reps RP

4a)1-leg deadlift 3x15
4b)ball glute bridge 3x20

5)DB curls (15s) bunch of reps

[danki]

8/3

1)Deadlift "sadiv sets" (365) 36 singles in 12 minutes
2)1-arm HS row (90lbs) 60 reps RP
3)1-arm HS sh. press (50?) 60 reps RP
4)1-leg extension (55?) 60 reps RP
5)BW hip thrust 3 x 25

[danki]

8/6

1)GHR walkouts with med ball
2-3-5-10
3 x 2-3-5

2a)DB bench (90s) 5, 3x5-5
2b)BW row 5, 3 x 5-5

3)1-leg extensions (70lbs) 2 x 40 RP
4)Facepull (80) 60 reps RP
5)1-arm tricep pressdown (30lbs) 60 reps RP
6)deficit reverse lunge 2x30 RP

[danki]

8/7

1a)Leg extensions (190?) 2x40 reps RP
1b)1-arm HS press (70) 1x30 RP, 1-arm HS incline (40lbs) 1x50 RP

2)1-leg press "sled leg press" (10lbs) 1x60 RP

3a)seated calf raise (50lbs) 2x15
3b)cable rear delt (30lbs) 2x15
3c)Farmer's (45s) 2x4 trips

4)Biceps (20s) 1x50 reps RP

[danki]

8/11
1)Deadlift (385) 20 reps in 10 minutes
2+)???

[danki]

8/14
1)Deficit BB reverse lunge - up to 145 x 5
2a)DB bench (100s) 3 x 5-3-2
2b)Pulldown (210) 3 x 5-3-2
3a)1-leg deadlift x 7
3b)Defecit reverse lunge x 10
3c)Glute bridge hold x 30 sec
4a)1-arm HS sh. press - up to 40lbs x 20
4b)Ball glute bridge 3x20
5a)Calves
5b)Biceps

[danki]

8/15

1)Deadlift (405) 20x1 in 10 mins
2a)Deficit reverse lunge 3x20
2b)Leg extension (80-100) 3x20
3a)1-arm row standing row (80-100) 3x10-15
3b)facepull (70-90) 3x10
4)Foam roller glute bridge and bench hip thrust 4x20

[danki]

08/22

1)Deadlift (405) 10 reps in 2 minutes.

2a)Unstable glute bridge and db press (55lbs) x 10-15/10-15
2b)1-arm rope row (70-80?) sets of 10

3a)biceps
3b)triceps

4)calves

[danki]

8/25

1)Deadlift (435) 10x1 in 10 minutes

[danki]

Haven't recorded my workouts in a long time... Starting back up again maybe.

12/18

1)Squat (205) 10x3
2)DB bench (75s) 4x10

3)Lying leg curls - up to a hard set of 10 and then one back off set
4)Rolling tricep ext - up to 50s? x 10
5)Deficit BW lunges few sets x 10

[danki]

12/19
1)Deadlift (alternating sumo/conv) (275) 10x3
2)"Javelin Press" (45) 7x7
3)Seated row
4)DB sumo
5)Curls