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Sunday June 13, 2021
Leg Day (Quad Focus)
Donkey Calf Raise (2 sec top/5 sec bottom)
60x15
80x12
100x8
(Rest 1 min)
Hack Calf Press
90x12 + 8 + 4
(Rest Pause; 20 sec rest)
Seated Leg Curl (squeeze each rep at bottom)
55x10
75x10
90x5
Dropset 110x6 + 90x6 + 70x6 (holy heck)
(Rest 1 min)
Leg Extension (squeeze each rep at top)
50x20
65x20
80x20 (did 15 then took a few breaths then did 5 more)
(Rest 1:30)
Rev Band Hack Squat (Cybex)
75 (machine) + Rev Light x8
165 + Rev Light x8
255 + Rev Light x6
305 + Rev Light x4
345 + Rev Light x6 (monster PR)
(Rest 2-3 min)
Leg Press (Cybex)
280x8
370x6
460x4
Dropset 550x4 + 460x4 + 370x8 (quads were seared lol)
Loved the pre-exhaust with extensions before compound quad work because I poured more effort into them than when they’re at the end and it forced me to work harder on the compounds; yet I still hit a PR on my main movement of the day done 5th in the workout. I always do calves and leg curls first but this was the first time doing extensions first too.
As I put in my last post this week was my first week back at Gold’s. I won’t be doing it for every workout because my home gym is good but I like getting out for now and going so I’ll rotate workouts I can do From home with the equipment I have and workouts I need more machines with at golds gym.
Rev Band SSB Squats and Rev Band Hack Squats are very similar for me as both are incredibly difficult and hit my quads far better than regular barbell squats. I also can feel my quads work more with the Cybex leg Press at golds than my hammer strength one from home; but the hammer strength one is far more difficult which is funny. Either way I’ll enjoy both.
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Tuesday June 15, 2021
Pull Day
Deficit Barbell Row (using 25’s instead of 45’s)
45x10
75x8
95x6
115x6
135x4
155x4
175x4 (shown)
Backoff set
145x10 (shown)
Pull-ups w/ Band Assist
BW + Monster Mini x10,8 (first set shown)
Backoff sets
BW + Light Band x12,10 (first set shown)
Incline Chest Sup DB Row
40’s x12,10,8
Barbell Curl
45x8
55x6
65x4
75x6
Backoff set
65x8
Incline DB Curl
25’s x8
Backoff sets
20’s x12,10
15’s x12
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Wednesday June 16, 2021
Push Day (Shoulder Focused)
Flat DB Bench
15’s x10
30’s x8
45’s x8
60’s x6
70’s x4
80’s x9 (shown; 1 more rep than last time)
Backoff set
60’s x12
(Rest 3 min)
Overhead Press
65x6
85x4
95x6 (Shown)
Backoff set
75x10
(Rest 3 min)
Side Lateral
5’s x25 + 10’s x15 + 20’s x10 (ascending; 20’s were partials )
Rest 3 mins
20’s x10 + 10’s x15 + 5’s x25 (descending/dropset; broke 5’s x25 into mini sets of 5-10). No partials this set)
Incline Rear Swings (backwards)
25’s x15,10,8
(Rest 45 sec)
Overhead Plate Raise
25x15 + 6 + 4
(Rest Pause; 20 sec breaks)
Band Pushdown
2 Red Minis 4 hands up 2x25 (2nd set shown)
(Rest 3 min)
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Friday June 18, 2021
Leg Day (Glute/Ham Focus)
Hack Calf Raise (2 sec top/5 sec bottom)
90x10
180x8
270x7 (PR)
(Rest 1 min)
Rotary Calf Raise (2 sec top/5 sec bottom)
90x15
110x12
130x8
(45 sec rest)
Cybex Lying Leg Curl
50x10
65x10
80x10
90x8
(Rest 1-1:30)
Backoff set
75x12
(Rest 2 min)
Low Bar Squat
45x5
135x4
185x3
225x2
275x1 (add belt)
295x1
315x3
(Rest 3 min)
Backoff set
225x10
(Rest 3 min)
Trap Bar RDL
60 (empty bar) x10
150x8
200x6
240x2 (lost grip)
240x5 (couldn’t hold onto trap bar; lost my straps yesterday but found them)
(Rest 2-3 min)
Walking Lunge
BW + 25 lb plates x20 (per leg)
BW only x20 (per leg)
(Rest 3 min)
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Saturday June 19, 2021
Pull Day
Chest Sup T-Bar Row
85x10
110x8
130x6
145x4
165x4 (harder than I wanted it to be)
Backoff set
130x10 (felt good)
Lat Pulldown w/ 2 handles
85x10
100x8
120x6
140x4
160x5
Backoff set
120x10
Cable Row (Wide Neutral Grip)
100x8
115x6
Machine Pullover
80x8
100x8
(Best movement for lat stretch)
Free Motion Curl
35x10
45x8
60x10 (PR; 2 more reps than last time)
Backoff set
45x12
HS Preacher Curl
29x8
49x6
59x4
64x6
Backoff set
49x10
DB Hammer Curl
Dropset 35’s x6 + 20’s x8 + 15’s x10
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Sunday June 20, 2021
Push Day (Chest Dominant)
Rev Band Incline Smith Press
135 + Rev Light x10
185 + Rev Light x8
205 + Rev Light x6
225 + Rev Light x4
(Rest 1-2 min)
245 + Rev Light x6 (PR)
(Rest 3 min)
Flat DB Bench
50’s x8
65’s x6
(Rest 1-2 min)
80’s x almost 10 (went for 10 just couldn’t lockout my left arm. Being second in the workout this is good for me)
(Rest 2 min)
High to Low Cable Crossover
30x12
40x12
50x10
(Rest 1 min)
60x8 (probably a PR; the one here is hard)
(Rest 2 min)
HS BTN Press
100x8
125x6
150x4 (failed on 5)
Arsenal Side Lateral
20x10
30x10
Dropset 40x8 + 30x8 + 20x8 (both drops were mostly partials)
(Rest 1-1:30 before Dropset)
Rear Delt Cable X’s
20x10
30x10
Dropset 35x8 + 25x8 + 15x8
(Rest 1 min before dropset)
Overhead Rope Pushdown
30x12
40x10
50x8
(Rest 1-2 min)
HS Dip
94x10 (facing outward)
144x8 (facing inward)
184x8 (facing inward)
(Rest 1-1:30)
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Wednesday June 23, 2021
Legs (Quad Focus)
Calf Press (2 sec top / 5 sec bottom)
208x17
228x10
248x7
208x8
(Rest 1:30)
Lying Leg Curl
10x10
20x10
30x10
40x8 (PR on my old rusted machine)
(Rest 1-1:30)
Backoff sets
30x10
20x15
(Rest 2 min)
Rev Band High Bar Squats
135 + Rev Light x8
185 + Rev Light x6
225 + Rev Light x5
275 + Rev Light x4
(Rest 1:30-2:30)
295 + Rev Light x3
315 + Rev Light x8 (PR for this variant being high bar; when I was a lot fatter I could do low bar without bands for 315x12 but I’ll take this being high bar and a lot lighter)
(Rest 3 min)
HS Leg Press w/ Rev Band
298 + Rev Light x10
388 + Rev Light x8
478 + Rev Light x6
528 + Rev Light x6
(Rest 2 min; Will never use rev band for this again probably but wanted to see how it felt)
Leg Extension
55x20
70x20
85x20 (15 took a few breaths then did 5 more. This is 5 more lbs than last time and at the end as a finisher versus beginning as pre-exhaust)
(Rest 1:30)
Massive quad pump after the extensions.
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Friday June 25, 2021
Pull Day + Extra Calves (may start doing some calves every workout because they’ve always been so small)
Hack Calf Press (2 sec top/5 sec bottom)
180x10,8
(Rest 1 min)
Donkey Calf Raise
120x6
(Rest 1 min)
HS Lat Row
57x10
82x10
97x8
107x8
(Rest 1-2 min)
Mechanical Dropset
127x8 standing + 127x8 kneeling (PR; did 7 reps on left arm standing, 8 on right)
(Rest 3 min)
Neutral Grip Chin
BW 2x7
(Rest 3 min)
Cable Row
85x10
120x8
(Rest 2 min)
HS Shrug (3 count hold at top)
225x10
315x8 (PR)
365x6 (PR)
(Rest 2 min)
Incline Machine Curl
30x10
50x8
60x6
70x4
80x15 (PR)
(Rest 1 min)
Free Motion Cable Curl
45x8
60x6
(Rest 1-1:30)
Backoff set
40x12
(Rest 1:30)
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Saturday June 26, 2021
Push Day
Rev Band Smith Flat Bench
135 + Rev Light x10
185 + Rev Light x8
225 + Rev Light x6
250 + Rev Light x4
275 + Rev Light x6 (PR)
(Rest 2-3 min)
Backoff set
225 + Rev Light x12
(Rest 3 min)
Incline DB Press
50’s x8
65’s 2x6
(Rest 2-3 min)
Incline Cable Fly
30x12
40x8
(Rest 1 min)
Backoff set
35x10
(Rest 2 min)
One Arm Cable Side Lateral
20x10
30x10 (brutal PR)
(Rest 1:30-2 min)
Backoff set
25x10
(Rest 1-1:30)
Mechanical Dropset/Superset
Incline Rear Swing 20’s 2x10
Incline Rear Lateral 20’s 2x10
(Rest 1 min)
Cross Body Pushdown
20x15
35x12
50x8 (last 2-3 were partials)
(Rest 1 min)
Dropset
40x8 + 30x8 + 20x8 (brutal pump)
(Easily my favorite Pushdown variant)
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Glad to see you logging consistently again. Any plans on getting back into strength training? Got a promotion lined up after the degree or just getting it to make yourself more appealing on the market?
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[QUOTE=xRequiem;1641661543]Glad to see you logging consistently again. Any plans on getting back into strength training? Got a promotion lined up after the degree or just getting it to make yourself more appealing on the market?[/QUOTE]
Thank you!
Right now I’m enjoying bodybuilding but yes I will eventually get back to strength training. The nice thing is getting stronger on certain things I used to be weak at (DB press variants, quad dominant squat variants, RDLs, etc) should help build me a base before transitioning back.
As for the degree it’s really just a checkbox for when I eventually try to become a SES in the govt.
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Leg Day (Glute/Ham Focused) AM BW 168
Seated Calf Raise (2 sec top/5 sec bottom)
45x12
70x10
90x7-8
(Rest 1-1:30)
Donkey Calf Raise
120x8 (2 more reps than last time)
(Rest 1:30)
Cybex Seated Leg Curl
50x10
70x8
90x6
100x6 (10 sec hold first rep, last 2-3 reps were partials)
Backoff set
90x6 (10 sec hold on first and last rep; brutal)
Trap Bar RDL (Beltless)
135x10
185x8
225x6
275x4
315x6 (first 3 are RDLs, last 3 are deadlifts off the floor)
(Rest 2 min)
Regular Trap Bar DL (Beltless)
315x6 (did this since I couldn’t hold onto it for RDLs the entire first set)
(Rest 3 min)
Rev Band Pause Sumo Smith Squat (Beltless)
135 + Rev Light x6
225 + Rev Light x6
275 + Rev Light x6 (got deep here)
(Rest 2-3 min)
Walking Lunge
*Split Squat warmup 25’s x8 (per leg)
*Lunges BWx20 (per leg)
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Wednesday June 30, 2021
Pull Day
HS Lat Pulldown (Underhand)
91x10
141x8
161x6
181x6
Backoff set
141x10
HS Iso Lateral Low Row
53x8
78x8
88x8
98x8
108x8
123x8
Machine Pullover
100x10
120x8 (disgusting lat pump)
Barbell Curl
45x8
60x6
75x10 (PR on pull day, done more on an arm only day)
Free Motion Curl
35x15
40x10
Rope Curl
30x12
35x8
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Thursday July 1, 2021
Push Day
Incline Rear Lateral
15’s x30 + 25’s x10 (ascending)
Rest 3 mins
25’s x10 + 15’s x30 (descending)
Flat DB Bench
25’s x10
40’s x8
55’s x6
70’s x4
80’s x10 (sweet! 1 more rep than last time again; adding a rep every time I hit these. Once I hit 12 I’ll bump the weight up)
(Rest 1-2 min)
Backoff set
65’s x10
(Rest 3 min)
Seated DB Press
30’s x8
40’s x8
50’s x7 (2 more reps than last time)
(Rest 1-1:30)
Backoff set
40’s x8
(Rest 3 min)
Pec Dec Fly
85x10
100x8
Dropset 115x8 + 85x4 + 55x4
(Rest 1-1:30 prior to Dropset)
Arsenal Side Lateral
30x10
40x8
50x8 (10 more lbs than last time, 2 less reps)
Rest 1 min)
Backoff set
20x10
(Rest 30 sec)
HS Dip
94x10 (seated inward)
144x8 (seated outward)
184x8 + 4 + 2 (rest pause, seated outward)
(Rest 1-1:30 prior to rest pause set)
Overhead Rope Pushdown
30x10
40x10
Dropset 50x10 + 30x10 + 20x10 (2 more reps on each of these drops starting at the top w/ 50 than last time)
(Rest 45 sec prior to Dropset)
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Friday July 2, 2021
Leg Day (Quad Focused)
Donkey Calf Raise (2 sec top/5 sec bottom)
100x10
120x10
140x10
(Rest 1-1:30)
Hack Calf Raise (2 sec top/5 sec bottom)
90x12,10
(Rest 1:30)
Icarian Lying Leg Curl
60x10
80x10
100x10
Dropset 110x8 + 80x8 + 50x8 + partials 80x8
(Rest 1-1:30)
Rev Band Cybex Hack Squat
165 + Rev Light x10
255 + Rev Light x8
305 + Rev Light x6
355 + Rev Light x4
375 + Rev Light x6 (PR)
(Rest 2-3 min)
Backoff set (Widowmaker)
255 + Rev Light x20 (PR; I almost puked and died lol. Hardest Widowmaker set ever)
(Rest 3 min)
Cybex Leg Press (preset)
110x15
150x12
190x10
(Rest 1-1:30)
Cybex Leg Extension
60x12
85x10
100x8-10
(Rest 1:30-2 min)
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Saturday July 3, 2021
Pull Day
Chest Sup T-Bar Row
90x10 (1 plate)
115x8 (1 plate + 25)
135x6 (2 plates)
160x4 (2 plates + 25)
Dropset
180x4 (3 plates) + 135x6 (2 plates) + 90x10 (plate)
Free Motion One Arm Lat Pulldown
20x10
43x10
60x10 (super hard, couldn’t get another rep with a gun to my head)
68x8 (same difficult as last set)
(Rest 3 mins between last sets; 1-2 mins between warmups)
HS Low Row (2 Arms)
188x8
238x5
Backoff set
188x10
HS Preacher Curl
49x8
59x6
69x4
74x8 (PR; shown first before the lat Pulldowns but done after back work)
(Rest 1-2 min)
Backoff set
59x10
(Rest 3 min)
Free Motion Curl
40x10
57x4
60x8 (shown; relentlessly difficult after the preacher curls)
(Rest 1:30)
Rope Hammer Curl
42.5x10
52.5x6
Dropset 62.5x6 + 47.5x6 + 32.5x10
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Tuesday July 6, 2021
Leg Day (Glute/Ham Focused)
Donkey Calf Raise (2 sec top/5 sec bottom)
120x10
Dropset 160x8 + 120x4 + 80x4
(Rest 1 min before dropset)
Seated Calf Raise (2 sec top/5 sec bottom)
45x10
(Rest 3 min after donkey calf raises)
Trap Bar Deadlift
135x5
225x5
275x3
315x3 (add belt)
345x1
365x6 (PR; for trap bar; done this before on a regular barbell)
Rest 3 min
315x10 (PR for trap bar; done this before on a regular barbell)
Cybex Seated Leg Curl
50x8
70x6
90x4
110x6
Rest 3 min
70x8
Cybex Glute Leg Press
190x10
280x10
370x10
460x10
550x10 (PR)
Walking Lunge
BWx20 per leg
Calves, Glutes and Hams are really coming through now. Calves are still small but leaner. Will be nice to add more mass once I go through another cutting phase. Bodybuilding definitely is making me happier appearance wise. I’m sure I’ll eventually powerlift again but bodybuilding training has been very fun.
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Thursday July, 8 2021
Pull Day
HS One Arm Lat Row
57x8
82x8
102x6
127x4
137x8 (PR)
Backoff set
102x12 (PR)
HS Lat Pulldown
91x10
141x8
161x6
Cable Row (2 handles)
85x8
120x6
140x6
HS Shrug
315 2x8
Incline DB Curl
25’s x8
30’s x8 (PR)
25’s x8
HS Preacher Curl
54x10,6
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Friday July 9, 2021
Push Day
Sternal Cable Press
30x10
60x8
90x8
(Rest 1-1:30)
110x6 (these were hard as heck actually. Good pump too)
(Rest 2:20-2:30)
80x8
Rev Band Incline Smith
135 + Rev Light x6
175 + Rev Light x6
205 + Rev Light x6
(Rest 1:30)
225 + Rev Light x5 (the last time I did these i did them first and hit 245x6. Sternal cable press was a big pre-exhaust which made me really feel my chest work)
(Rest 3 min)
185 + Rev Light x10
HS BTN Press
100x8
125x6
(Rest 1:30)
150x5 (1 more rep than last time)
(Rest 2 min)
125x7
DB Side Lateral
20’s x10
25’s x8-10
Dropset 30’s x6 + 15’s x10
Incline Rear Lateral
30’s x12 (PR)
35’s x8 (PR)
Dropset 40’s x8 + 20’s x12
Overhead Rope Pushdown (middle)
40x15
50x12
60x10
70x8
Rest 45 sec
80x15 (holy crap pump)
Rest 1:30
60x15 (my triceps felt were destroyed after this)
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Quad Focused Leg Day (AM BW 171)
SSB Calf Raise (2 sec top/5 sec bottom)
61x10
91x8
111x10 (PR with the long holds/stretches)
(Rest 3 Min after top set)
61x12
Calf Press (2 sec top/5 sec bottom)
208x10
Lying Leg Curl
10x12
20x10
30x8
Dropset 40x10 + 20x10 + 10x10 + partials w/ 30x6
(monstrous PR as my old rusted lying leg curl machine is much more difficult than any other one I’ve tried. Previous best was just 40x8 for a regular set to failure)
Rev Band SSB Squat
151 + Rev Light x8
201 + Rev Light x6
241 + Rev Light x4
271 + Rev Light x3
291 + Rev Light x1
311 + Rev Light x8
(First 2 regular reps, all other reps hands on power rack making it similar to a Hatfield squat but without as much assistance as if I held onto a barbell. Either way monstrous PR as any Hatfield squat I’ve done before was far lighter. I sat down for 3-4 minutes after this set wondering if I was going to die lol)
(Rest 3 min)
HS Leg Press
208x10
298x8
388x6
478x8 (Huge PR. HS leg press machine is the most difficult. I like cybex but so happy I finally hit this weight on HS)
(Rest 1:30 - 2 min)
Leg Extension
60x20
75x20 (15 then 3 deep breaths then 5 more)
(Rest 1 min)
My calves have always been pathetic and quads decent. Making great strides to bring up my calves with the long Tempo and stretches.
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Sunday July 11, 2021
Pull Day (Bicep Focused; AM BW 171)
Free Motion One Arm Lat Pulldown
30x10
60x10
90x8
110x8
130x8 (set PR)
Backoff set
110x10
(These 2 sets were some of the best that I’ve felt in my lats ever. Will keep this in my rotation)
Nautilus Pullover
100x6
120x9 (PR; my lats were toast)
Rear Delt Fly
90x10
110x10
Barbell Curl (where the fun began)
45x8
65x6
85x6 (failed on 7; 10 lbs off my old PR and I’m 35 lbs lighter currently after gaining 8-9 lbs back)
Backoff set
65x12
One Arm HS Preacher Curl
21.5 x8
26.5 x6
31.5 x8 (PR)
Incline Machine Curl
60x10
80x10
90x10 + 4 + 3 (rest pause; PR)
Happy my biceps are stronger after doing them post back work for months.
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Took 4 days off and had some issues with my Crohn’s disease so good time for a Deload. Yesterday hit a push workout w/ 3 chest movements, 2 Delts, and 1 triceps. Just 1-2 working sets for each movement and only 1 set to failure. 3 reps off what I did last time on DB Bench only hitting 80’s x7. Should come back quick.
Legs today I went very low volume and hit a rev band low bar squat single at 365 + Rev Light band. Hit calves and leg curls before that. Hit 1 single set of Split squats after. Some back + Bis tomorrow then I’ll resume my next training block come tuesday.
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Sunday July 18, 2021
Pull Day (early end of Deload; fantastic workout today)
Nautilus Pullover
60x10
80x8
100x6
120x6 (add belt)
130x6 (PR)
100x8
Neutral Grip Lat Pulldown
85x8
115x6
145x8 + 4 + 2 (rest pause; 12-15 deep breaths)
Barbell/Yates Row
45x8
135x6
155x4
185x6 (best I’ve done in a year and a half; best ever was 225x6 in 2019 weighing 200)
Cable Row (dual handles)
85x8
120x6
Trap Bar Deadlift
135x5
225x4
315x3
365x1-2
405x3 (PR!)
Cybex Preacher Curl
50x8
70x6
80x6 (PR)
Incline Machine Curl
70x8
90x5
100x10 (PR)
Put lat work first followed by rows then finished with some deadlifts. Phenomenal workout today. Rest tomorrow then start my next mesocycle (technically started early today)
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Hit some good workouts lately and started a new split
Chest & Biceps + Abs
Legs (calves included)
Cardio/Rest
Shoulders & Triceps + Abs
Back + Calves
Cardio/Rest
Ran through one cycle so far this past week and it was great. Hit a PR on Rev band incline smith with 250 + Rev Light x4 and 225 + Rev Light x8. Hit a One Arm HS Lat Row at 147 (3 plates) for 5. Also Leg Pressed 510x8 on my first leg day of the rotation.
Changed my profile pic to a back shot for the first time ever. Very satisfied with how my back has been changing. If I notice any regression I can always revert back to PPL.
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So it’s been over 2 months going on 3 but I’ve had the best consistency over this time than in a long while. I train for 45-60 mins between 5am and 7am during the week and between 9-11am on weekends; typically lifting ~5x a week but some weeks I lift 6x if I’m feeling great.
My core split for the most part remains the same (Push/Pull/Legs). I’ve gotten back up to 177 but my pant size is still down to 34” from a high of 40” at 200-205. I’d like to start logging again as I’m getting back towards my best numbers ever on some key hypertrophy movements. I’ve been bodybuilding the whole time. For my main leg movements I’ve used reverse band hack squats and trap bar deadlifts + RDLs (separate days) with a good amount of isolation work. I just added some barbell and SSB squats along with conventional deadlifts back in as testers but they aren’t a focus still.
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Saturday October 9, 2021
Push Day (Chest Focused)
Flat DB Bench
35’s x10
50’s x8
65’s x6
80’s x4
90’s x8
Backoff set - 70’s x10
Incline BB Bench
45x6
95x6
135x4
155x6
Seated Cable Fly
40x8
50x6
60x4
70x10 (PR)
Cable One Arm Side Lateral
10x12
20x8
30x12 (PR)
Backoff set - 25x12
Incline Rear Lateral
35’s 2x10
Cross Body Pushdown
20x12
30x10
40x8
Dropset 50x8 + 35x6 + 20x8 (PR)
Standing Calf Raise (Body Master; 2 sec top/5 sec bottom)
85x10
100x8
115x8-9
Only 10 lbs away per DB for my old PR on Flat DB Bench but weighing 25ish lbs less! Incline done first last week and hit 175x5; 175x4 the week before that.
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Sunday October 10, 2021
Leg Day (Glute/Ham Focused w/ Heavy Squats)
Seated Calf Raise (2 sec top/5 sec bottom)
45x12
70x10
90x10
115x10 (PR)
Cybex Seated Leg Curl
50x10
75x8
95x6
110x10 (PR)
Backoff set - 85x10
Low Bar Squat
45x5
135x5
185x5
225x4
250x3 (add belt)
275x1
300x6
RDL
135x8
225x4
275x10 (heck of a set)
Cybex Glute Leg Press
370x8
460x6
550x6
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Monday October 11, 2021
Pull Day
HS Lat Pulldown
91x10
121x8
151x6
171x4
181x8 (huge PR on this machine; been using other Pulldown machines that are much easier/lighter like Nautilus up to 230x8-10)
Backoff set - 141x10
Chest Sup T-Bar Row
Bar + 45x8
Bar + 90x6
Bar + 115x5 (failed on 6)
Cable Row (Wide Grip)
100x8
115x8
One Arm DB Preacher Curl
25x8
30x8 (PR since injuring my bicep earlier this summer)
Face Away Cable Curl
30x10
40x8
50x6
60x4
70x7
Rope Curl
50x10
70x10
90x10
100x10 + 4 + 3 (rest pause; PR)
V-up
BWx20,15,12,10
-
Wednesday October 13, 2021
Push Day
Incline BB Bench
45x10
95x8
135x6
155x4
175x3 (2 less reps than last time)
Backoff set 155x10 (1 more rep than last time)
HS Wide Grip Bench
92x8
142x6
182x4
232x8
(Great machine, hand/arm path squeezes the pecs)
Seated Cable Fly
40x10
50x8
60x12 (1 more rep than last time)
Backoff set - 50x12
Cybex Shoulder Press
50x10
70x10
90x8
110x8
Arsenal Side Lateral
20x10
40x8
50x6
60x8 (PR)
Backoff set - 50x8
Cross Body Pushdown
25x12
35x10
45x11
Overhead Rope Pushdown
40x8
50x6
-
Thursday October 14, 2021
Leg Day (Quad Focus)
Standing Calf Raise (2 sec top/5 sec bottom)
85x8
115x6
130x6
Seated Calf Raise (2 sec top/5 sec bottom)
70x10
90x8
115x6
Icarian Lying Leg Curl
80x10
100x10
120x8
140x8 (PR)
Body Master Leg Extension
100x12
120x10
140x8
160x6
170x12 (PR)
Cybex Hack Squat
165x8
215x6
255x6
(Had been doing reverse band hacks with 345 + rev light up to 10 reps. I want to get there without rev band now)
Cybex Leg Press
370x8
460x6
550x4
640x5 (5 reps off my best but after the leg extension PR and hacks I’ll take this)
Backoff set - 460x16 (1 more rep than last time)
-
Friday October 15, 2021
Pull Day
One Arm HS Lat Row
57x10
102x8
127x6
147x4
172x6 (gigantic PR)
Backoff set - 147x12 (tied PR)
Chin-up
BWx10
25 lbs assisted x10
HS Shrug (3 sec hold)
225x10
315x8
365x6
Cable Rear Delt Fly
25x12
35x10
45x8
Face Away Cable Curl
30x8
45x6
60x4
70x8 (PR)
DB One Arm Preacher Curl
20x8
30x10 (PR)
Backoff set - 25x10
Cable Crunch
70x12
85x10
100x6
-
Saturday October 16, 2021
Push Day
Flat DB Bench
35’s x10
50’s x8
65’s x6
80’s x4
90’s x6 (failed 7 due to a misgroove on 5th rep and the 7th that I failed on. Had 8 last week but no big deal. Little too much chest volume this week with how hard I’m pushing intensity tho considering the 2 Push days were only 3 days apart so I’ll fix that)
Seated Cable Fly
50x8
60x6
70x8
Cybex Shoulder Press
50x10
70x8
90x6
110x4
130x10 (PR; shoulder strength was up today since I focused more on chest 3 days ago)
One Arm Cable Side Lateral
10x12
20x8
30x12 (PR)
Overhead Front Raise
25x15
35x8
Rope Pushdown
30x12
40x10
50x8
-
Sunday October 17, 2021
Leg Day (Glute/Ham Focus)
Seated Leg Curl
50x10
70x8
90x6
110x12 (PR)
Conventional Deadlift
155x6
265x4
310x3
331x1
351x5
Stiff Legged Deadlift
265x8
Glute Leg Press
370x8
460x6
550x4
640x3
730x5 (PR)
Backoff set - 600x15 (PR)
Ab Superset
V-up BW 2x10
Side Twist BW 2x10 (per side)
-
Tuesday October 19, 2021
Pull Day (Bicep Focused)
One Arm Lat Pulldown
60x10
90x8
110x6
130x12 (PR)
Backoff set - 100x12
Nautilus Pullover
80x8
110x6
130x8 (PR)
Backoff set - 100x12
One Arm DB Preacher Curl
20x8
25x6
30x12 (PR)
Backoff set - 20x12
Face Away Cable Curl
40x8
50x6
60x4
70x9 (PR)
HS Preacher Curl
49x10
54x8
(This is the machine I almost tore my bicep on. Made sure seat was high enough so the stretch wasn’t exaggerated and weight was lighter to start)
-
Wednesday October 20, 2022
Push Day (Delt/Tri Focus)
Incline Rear Lateral
25’s x12
30’s x10
35’s x12 + 5 + 3 (rest pause)
35’s x10 + 5 + 3 (rest pause)
Seated Military Press
55x8
85x6
105x4
125x5
Arsenal Strength Side Lateral
20x10
40x8
50x6
Dropset 60x10 + 30x8 (PR)
Cross Body Pushdown
30x10
40x8
50x10 (PR)
Overhead Rope Pushdown
40x8
50x8
Football Bar CG Bench Press
43x8
93x6
133x5
183x5
Pec Dec Fly
100x8
130x6
160x8
-
Thursday October 21, 2021
Leg Day (Quad Focus)
Standing Calf Raise (2 sec top/5 sec bottom)
100x6
160x6
200x7 (half ROM w/ full stretch
200x6 (half ROM w/ full stretch)
120x7 (full ROM)
120x6 (full ROM)
Cybex Leg Extension
90x12
120x10
150x8
180x12 (big PR)
Cybex Leg Press/Squat Press
460x8
550x6
640x4
700x10 (big PR)
Arsenal Pendulum Squat
45x6
95x5
135x5 (this machine was made by the devil. Hardest squat variation out there. Felt like 315-365 would on barbell squats but Felt it in my quads more than any other squat)
Nautilus Lying Leg Curl
50x10
70x8
90x6 + 6 partials
Cable Crunch
80x8
100x8 (PR)
-
Friday October 22, 2021
Pull Day (Back Focus)
One Arm HS Lat Row
57x10
102x6
127x6
147x4
172x10 (PR)
Chin-up
BW 2x8
Cable Row (MAG Grip)
100x8
130x8
145x6
Backoff set - 115x10
Pinwheel Curl
25’s x10
30’s x8
35’s x12 (PR)
Cybex Preacher Curl
50x6
60x6
Dropset 70x6 + 50x6
Seated Calf Raise (2 sec top/5 sec bottom)
90x10 + 5 + 3
-
Saturday October 23, 2021
Push Day
Incline BB Bench
45x10
95x8
135x6
155x3
165x7
Seated Cable Fly
50x10
60x6
70x12 (PR)
Cybex Shoulder Press
90x8
110x6
135x8 (PR)
One Arm Cable Side Lateral
25x8
30x6
35x10 (PR), x8 (PR)
Bent Over Lateral
25’s x12
30’s x10
35’s x8
40’s x15 (PR)
V-Bar Overhead Pushdown
30x12
50x8
60x12 + 6 + 3 (PR; rest pause)
-
Sunday October 24, 2021
Leg Day (Glute/Ham Focus)
Donkey Calf Raise
100x8
160x6
200x8-9 (PR; half ROM, full stretch)
220x8 (PR; half ROM, full stretch)
Backoff set - 120x8 (full ROM)
Cybex Seated Leg Curl
55x10
80x8
100x6
115x8 (PR)
Low Bar Squat
45x5
135x5
185x4
225x3
275x2
315x6
Backoff - Pause Squat 225x6
RDL
135x6
225x4
295x6
V-up
BW 3x20
-
Tuesday October 26, 2021
Pull Day (Bicep Focus)
One Arm Lat Pulldown
70x10
100x8
120x6
140x8 (PR)
Backoff set - 110x10
Nautilus Pullover
100x6
130x10 (PR)
Backoff set - 110x10
One Arm Preacher Curl
25x8
30x5
35x6 (forced last rep)
Face Away Cable Curl
40x8
50x6
60x4
70x10 (PR)
Backoff set - 50x10
Barbell Curl
45x8
65x5
Dropset 85x5 + 65x5 + 45x8
-
Wednesday October 27, 2021
Push Day (Delt/Tri Focus)
Rear Delt Fly
70x12
100x10
130x8
150x6 (PR)
Backoff set - 120x12
Seated Military Press
45x8
65x6
85x4
105x3
125x7 (PR)
DB Side Lateral
15’s x12
25’s x8
30’s x6
35’s x8 (PR)
Backoff set - 25’s x12
Cross Body Pushdown
30x10
40x8
50x12 (PR)
Backoff set - 40x12
Football Bar Bench
45x8
135x5
185x8 (PR at this stage in the workout)
Pec Dec Fly
100x8
130x6
160x8 (failed on 9; close to PR)
-
Thursday October 28, 2021
Leg Day (Quad/Calf Focus)
Donkey Calf Raise (2 sec top/5 sec bottom)
60x8
120x6
180x10 (half ROM; full stretch)
220x8 (PR half ROM; full stretch)
Seated Calf Raise (2 sec top/5 sec bottom)
70x10
90x8
115x8
Icarian Lying Leg Curl
80x10
110x8
130x6
150x12 (PR)
160x8 (PR)
Body Master Leg Extension
100x12
130x8
160x6
190x8 (PR)
Backoff set - 150x12
Arsenal Pendulum Squat
45x8
95x6
135x6
Cable Crunch
70x12
90x10
110x8 (PR)
-
Friday October 29, 2021
Pull Day (Back Focus)
One Arm HS Lat Row
57x10
102x8
127x6
147x4
172x11 (shown; PR. Have progressed on these significantly going from 127x6 to 172x11 in 3-4 months)
Backoff set - 147x12
HS Lat Pulldown
91x8
141x6
181x9 (PR; most difficult Pulldown machine)
Cable Row (Dual Handle)
85x8
120x6
140x8
Backoff set - 100x10
Face Away Hammer Curl
40x10
50x8
60x8
HS Preacher Curl
59x8
49x10
-
Saturday October 30, 2021
Push Day (Chest Focus)
Flat DB Bench w/ Band
20’s + Red Mini x10
20’s + Monster Mini x10
30’s + Monster Mini x8
40’s + Monster Mini x8
50’s + Monster Mini x8
60’s + Monster Mini x8
60’s + 2 Monsters x8 (last 2 forced)
Incline Smith Press
20x8
90x8
130x6
160x4
180x6 (last 2 forced; close to a PR)
Incline HS Press
40x10
85x8
120x6
140x13 + 4 (failed 5) + 2 (failed 3)
(Rest pause)
Pec Dec Fly
40x10
85x8
120x6
160x6 (last 2 forced)
Seated Shoulder Press
40x8
100x8
140x6
160x8 (PR)
Seated Y Raise
20’s x4 + 15’s x4
15’s x10
Incline Rear Swing
20’s x12
25’s x8
30’s 2x12 (PR)
Rope Pushdown
30x10
40x8
50x7
Incline DB Tri Ext
20’s x12
25’s x8
30’s x10 (PR)
-
Sunday October 31, 2021
Leg Day (Glute/Ham Focus)
Standing Calf Raise (Body Master)
85x8
130x6
160x8 + 4 + 2 (PR; rest pause)
160x8 + 4 + 2 (PR; rest pause)
Seated Leg Curl
50x10
75x8
100x6
115x9 (PR)
Deadlift
155x5
221x4
264x3
331x2
375x3 (gassed on this set from all preceding work but was able to recoup and hit PRs on everything else. Happy with my progress in all bodybuilding work and e big 3 arent my focus anymore. Wanted 375x4-6 but Went from 325x6 to 351x5 to 375x3 so far though this mesocycle which I’m happy with)
SLDL
275x6
Leg Extension (Body Master)
100x8
130x6
160x6
190x12 (PR)
Glute Leg Press (Cybex)
370x8
460x6
550x6
640x4
730x8 (PR)
-
Wednesday November 3, 2021
Pull Day
One Arm Lat Pulldown
70x10
100x8
120x6
140x10 (PR)
Backoff set - 110x12
Chest Sup T-Bar Row
45 + Bar x8
90 + Bar x6
105 + Bar x6
Nautilus Pullover
100x6
130x11 (PR)
HS Shrug
135x8
225x6
315x4
405x10 (PR)
One Arm Preacher Curl
25x8
30x6
35x8 (PR)
Face Away Cable Curl
40x8
50x6
60x4
70x10 (PR)
-
Thursday November 4, 2021
Push Day
Pause Bench Press (first time doing this in a long time; felt off from how much volume I did on chest last Saturday)
45 2x10
135x5
175x4
200x3
225x2 (failed 3)
Incline DB Press
65’s 2x10
Seated Cable Fly
50x8
60x6
70x12 (PR; easy one, glad I PR’d here whereas pressing felt more difficult today)
Cybex Shoulder Press
75x8
95x6
115x4
135x8
Arsenal Side Lateral
40x8
50x6
60x4
70x9 (PR)
Backoff set - 50x15 (PR)
V-Bar OH Pushdown
40x10
50x8
60x6
70x10 (PR)
Backoff set - 50x15 (PR)
Donkey Calf Raise
100x8
160x6
200x4
220x6 (full ROM; PR)
260x8 (half ROM; PR)
Backoff sets
140x10 (full ROM)
-
Friday November 5, 2021
Leg Day
Hack Calf Raise
90x8
180x6
270x4
320x6 (half ROM)
180x8 (full ROM)
Seated Leg Curl
50x10
75x8
100x6
115x12 (PR)
Low Bar Squat
45x6
135x5
225x4
275x2
315x1
335x4
Pause Squat (Beltless)
245x4
Leg Extension
100x8
140x6
170x6
200x10 (PR)
HS RDL
225x8
315x8
-
Saturday November 6, 2021
Pull Day
One Arm HS Lat Row
57x10
102x8
147x6
192x6 (PR)
Backoff set - 147x12
(I’ve made significant progress since July as I hit 2 plates and a 25 my first time doing these. I attribute a lot of my back development to these and HS + one arm pulldowns)
HS Lat Pulldown
91x8
141x6
181x10 (PR)
Cable Row (Wide Grip)
85x8
120x6
140x10 (PR)
Cybex Preacher Curl
50x8
70x8
Backoff set - 60x10
Incline DB Curl
25’s x6
30’s x9 (fail 10)
Nautilus One Arm Curl
35x6
50x6
65x8 (PR)
Free Motion Cable Crunch
40x12
60x10
80x8 (PR)
-
Sunday November 7, 2021
Push Day (Shoulder Focus)
Incline Rear Swing
25’s x10
30’s x8
35’s x10+6+4 (rest pause; PR)
30’s x12+6+4 (rest pause)
Seated Military Press
45x8
75x6
100x4
125x8 (PR)
Backoff set - 115x8
Cable Side Lateral
30x12 (tied PR)
40x6 (huge PR)
HS Wide Grip Bench
92x8
142x6
182x6
232x4
272x8 (huge PR)
Pec Dec Fly
100x8
130x6
160x5
Cross Body Pushdown
30x10
40x7
50x6
60x6 (PR)
Backoff set - 50x10
Seated Calf Raise
45x8
90x6
135x8 (PR)
115x8
Loving bodybuilding training. Never had this much fun and my physique is better than ever.