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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.
Tuesday November 9, 2021
Leg Day (Quad Focus)
Cybex Leg Extension
70x12
110x10
140x8
170x6
200x6
210x8 (PR)
Cybex Leg/Squat Press
370x8
550x6
690x4
820x8 (PR)
Backoff set - 640x8
DB Split Squat
30’s x8
50’s x6
60’s x8 (PR)
Cybex Leg Curl
70x8
95x6
130x8 (PR)
Cybex Standing Calf Raise (2 sec top/5 sec bottom)
80x6
160x6
200x6
Backoff set - 140x8
Wednesday November 10, 2021
Pull Day (Back Focus)
One Arm Lat Pulldown
60x10
90x8
120x6
150x8 (PR)
Smith Yates Row (15 lb bar)
65x8
105x6
155x4
195x5
Cable Row (medium grip)
100x8
130x6
145x6
Nautilus Pullover
100x6
130x4
140x8 (PR)
150x6 (PR)
One Arm Preacher Curl
25x8
35x8 (PR)
Backoff set - 25x12
Face Away Cable Curl
45x8
60x6
70x12 (PR)
Thursday November 11, 2021
Push Day (Chest Focus)
Incline BB Bench
45x10
95x8
135x5
150x3
165x8 (1 more rep than last time)
HS Wide Grip Bench
92x8
182x6
232x4
272x9 (PR; 1 more rep than last time)
Seated Cable Fly
50x8
70x6
80x6 (PR)
Chest Dips
BWx8
Dropset BW + 30 x8 + BWx6 (last rep partial)
Overhead EZ Bar Pushdown
40x10
50x8
60x8
70x8 (PR)
50x15 (tied PR)
Arsenal Side Lateral
50x8
60x6
70x9 + 3 + 2 (Rest Pause; PR)
Rear Delt Fly
115x8
135x10 (last 2-3 reps partials)
Backoff set - 100x10
Seated Calf Raise
90x6
135x9 + 4 + 3 (PR; Rest pause)
Saturday November 12, 2021
Leg Day (Glute/Ham Focus)
Seated Leg Curl
50x12
70x10
90x8
110x6
130x8 (failed 9; would’ve been a PR)
Deadlift
135x5
225x4
275x3
315x2
345x1
375x1
405x1
Stiff Legged Deadlift
315x6 (PR)
Sumo Leg Press
370x8
550x6
640x4
730x2 (dang surprised this was hard)
550x10 (feet closer but elevated so still glutes)
Nautilus Leg Extension
80x10
125x8
170x6
200x12 (PR)
Sunday November 14, 2021
Pull Day
One Arm HS Lat Row
57x10
102x8
147x6
192x8 (PR)
HS Lat Pulldown
91x8
141x6
181x4
191x6 (PR; last rep was half)
Backoff set - 151x10
HS Low Row
98x8
188x8
208x6
Cybex Preacher Curl
50x8
60x6
70x9 (1 more rep than last time)
Face Away Cable Hammer Curl
30x10
45x6
60x10 (PR)
Machine Incline Curl
80x8
100x6
120x4
140x10 + 4 + 2 (PR; rest pause)
Backoff set - 110x12 + 5 + 3 (rest pause)
Cable Crunch
80x10
100x8
Tuesday November 16, 2021
Push Day (Delt/Tri Focus)
Rear Delt Fly
70x12
100x10
120x8
135x9 (PR)
Backoff set - 110x12
Seated Military Press
45x8
65x6
95x5
115x3
135x4,5 (PR)
Cable Side Lateral
20x8
30x6
40x8 (huge PR)
Backoff set - 35x9 (huge PR)
Straight Bar Pushdown
50x10
60x8
70x7
Lying Triceps Extension
45x10
65x6
75x6
Close Grip Bench Press
45x8
135x6
185x4
205x4
Backoff set - 185x6
Donkey Calf Raise
120x8
160x6
Dropset 200x6 + 100x6
Wednesday November 17, 2021
Leg Day (Quad Focus)
Leg Press
370x10
510x8
640x6
730x4
820x10 (PR)
Cybex Leg Extension
100x10
140x8
175x6
210x11 (PR)
DB Split Squat
40’s x8
50’s x6
60’s x10 (PR)
Nautilus Lying Leg Curl
70x8
90x6
Backoff set - 60x10
V-up
BWx12,10
Simple but my legs are absolutely trashed from the PR sets and look better than ever.
Thursday November 18, 2021
Pull Day
One Arm Lat Pulldown
60x10
90x8
120x6
150x9 (PR)
Cybex T-Bar Row
45 + Machine x8
90 + Machine x6
115 + Machine x4
135 + Machine x6
Backoff set - 115 + Machine x8
HS Shrug (plates at bottom - more difficult)
225x8
315x6 + 4 + 2 (rest pause)
One Arm Preacher Curl
20x8
30x6
35x9 (PR)
Backoff set - 30x9
Face Away Cable Curl
45x8
60x4
70xRest Pause (12 + 3 + 2; PR. Slight cheat on final 2 reps of the first mini set)
Saturday November 20, 2021
Flat DB Bench
35’s x10
50’s x8
65’s x6
80’s x4
90’s x7 (1 rep shy of last time I hit these)
Incline BB Bench
45x6
115x6
145x4
165x4 (wheww sucked)
Seated Cable Fly
60x8
70x4
80x7 (PR thankfully)
Cybex Shoulder Press
80x8
110x6
130x6
DB Side Lateral
20’s x8
30’s x8
35’s x6 + 4 partials (kind of a PR)
Bent Over Lateral
40’s x8
50’s x10 (big PR)
Straight Bar Pushdown
50x10
60x6
70x8 (PR)
Backoff set - 60x8
Standing Calf Raise (2 sec top/ 3 sec bottom)
85x8
130x6
160x6
Backoff set - 115x7
Chest was definitely weak today but made up for it on Delts and tris. Hit some nice side triceps shots post workout. Tomorrow is legs (Glute/ham focused) and then I’m going to finally Deload for the first time in a long time.
Sunday November 21, 2021
Leg Day (Glute/Ham Focused)
Seated Leg Curl
70x10
90x8
110x6
130x4 (ouch; had 9 last time definitely ready to Deload)
Low Bar Squat
45x6
135x5
225x3
275x2
315x1
340x1
365x2 (a bit high but this is 20 lbs and an extra rep added in 8 weeks weighing around 180 so I’m happy)
Leg Extension
110x8
170x6
210x10 (PR)
HS RDL
135x8
225x6
315x4
405x6 (PR)
Cable Crunch
85x8
115x5
Tuesday November 23, 2021
Arm only day (beginning a new split after several months of PPL and this would be chest/arms but my chest is still fatigued from Saturday and arms were fresh as ever)
Barbell Curl
45x10
65x8
80x4
95x6 (tied PR)
Cybex Preacher Curl
50x8
60x6
70x4
80x7 (close to all time PR; best set since my bicep injury in July)
Backoff set - 70x7
Incline DB Curl
20’s x8
30’s x8
35’s x5 (failed 6)
Cross Body Pushdown
30x10
40x8
50x6
60x6 (tied PR)
Lying Tri Extension
50x8
65x6
80x7 (PR or close to PR)
Seated DB OH Ext
55x8
70x6
80x8 (couple reps shy of PR)
For my first workout of the mesocycle I’m very happy as I’m close go breaking all time PRs on my weakest bodypart without going to failure on each set since it’s my first week.
Wednesday November 24, 2021
Leg Day (Quad Focus)
Seated Calf Raise
90x8
110x6
130x6
Backoff set - 90x8
Cybex Leg/Squat Press
190x10
460x8
640x6
820x4
910x4 (huge PR)
Backoff set - 730x8
HS Leg Extension
100x10
140x8
180x6
220x10 (huge PR)
Backoff set - 200x12 (tied PR)
Nautilus Lying Leg Curl
50x10
70x8
90x8
Backoff set - 80x8
Med Ball Crunch
10 lbs x10
20 lbs x10
30 lbs x15
This was a crazy workout with a sick quad pump at the end.
Thursday November 25, 2021
Back & Shoulders (bodyweight 181)
Nautilus Pullover
60x10
90x8
120x6
150x6 (tied PR)
Underhand Lat Pulldown
100x8
120x6
140x4
160x6
Barbell Row
45x8
95x8
135x6
160x6
185x8 (better than I’ve done in a long time; goal is to get to 225x6-8 again)
Seated One Arm HS Row
57x8
82x6
102x6
127x6
Seated Military Press
45x8
95x6
135x2 (wheww; I was feeling like this was due to needing to take pressing lightly but realized I was pressing more upright than the last few times in my PPL split. Will lower the weight next time and build back up)
DB Side Lateral
25’s x8
30’s x12 (tied PR)
Bent Over Lateral
40’s x8
50’s x10 (tied PR)
Saturday November 27, 2021
Chest/Arms
Decline BB Bench
45x10
135x8
185x6
205x4
225x5 (PR)
Incline HS Press
98x8
148x6
188x4
218x4 + 2 partials
Backoff set - 188x8
Seated Cable Fly
60x8
70x6
80x7 (PR)
Backoff set - 60x8
One Arm Preacher Curl
20x8
30x6
35x8 (PR w/ better form/ROM)
Backoff set - 30x8
Seated DB Curl
30’s x6
35’s x6
40’s x4 (failed 5; PR)
Backoff set - 30’s x8
One Arm Pushdown
20x10
30x8
Seated OH Extension
60x8
75x6
85x7 (failed 8; PR)
Awesome workout!
Sunday November 28, 2021
Leg Day
Donkey Calf Raise
80x10
120x8
160x6
Dropset 200x6 + 100x5
Seated Calf Raise
90x8
135x8 + 4 + 2 (rest pause; PR)
Leg Extension
110x10
150x8
190x6
225x10 (PR)
High Bar Squat
45x8
135x8
185x6
225x6
275x4
Walking Lunge
BWx15 (per leg)
BW + 25’s x12 (per leg)
Seated Leg Curl
70x12
90x8
110x6
130x6 (2 more reps than last time; 3 reps off PR)
Leg Raise
BW 3x15
Walked ~ 1.5 miles earlier and just walked ~2 miles in 32 minutes now. Walked ~3 miles yesterday and walked ~1 mile other days this week.
Tuesday November 30, 2021
Back/Shoulders B Day
HS Lat Pulldown
91x10
141x8
161x6
181x11 (PR)
One Arm DB Row
65x8
80x6
95x8
Wide Grip Cable Row
85x8
115x6
145x6
Rack Pull (below knee)
135x8
225x6
315x4
365x6 (for being fourth in the workout I’ll take this)
Rear Delt Fly
90x10
110x8
130x6
Dropset 150x5 + 90x10
Seated Military Press
45x8
95x6
115x4
125x8 (PR)
One Arm Cable Side Lateral
20x10
30x8
Dropset 40x9 (PR) + 20x6
Thursday December 2, 2021
Chest/Arms A Day
Incline BB Bench
45x10
95x8
135x6
165x7
Pec Dec Fly
90x8
120x6
150x8 (PR)
Backoff set - 130x8
Weighted Dip
BWx8
BW + 25 x10
Straight Bar Pushdown
50x10
60x6
70x8
Lying Tri Extension
50x8
70x6
80x8 (last 2 cheat)
EZ Bar Curl
50x8
70x6
100x5 (failed 6)
Backoff set - 80x8
HS Preacher Curl
49x8
59x6
69x6
Face Away Cable Curl
40x8
60x6
Dropset 70x6 + 35x8
Friday December 3, 2021
Leg Day
Standing Calf Raise
100x8
140x6
180x8 + 3 + 2 (PR; rest pause)
Seated Calf Raise
90x8,6
Cybex Seated Leg Curl
70x10
90x8
110x6
130x10 (Huge PR)
Cybex Glute Leg/Squat Press
370x8
550x6
730x4
910x2
1000x6 (GIGANTIC PR)
Backoff set - 820x12 (GIGANTIC PR)
Cybex Leg Extension
90x10
145x8
185x6
225x12 (PR; last rep partial)
Backoff set - 170x12
KB RDL
62’s x8 (2 KB’s)
97 x12 (one KB)
124 x12 (one KB)
Lying Leg Raise
BW 2x15
Saturday December 4, 2021
Back & Shoulders
One Arm Lat Pulldown
60x10
90x8
120x6
150x10 (PR)
Barbell Row
45x10
95x8
135x6
205x6
185x10 (PR)
Nautilus Pullover
100x8
130x6
Bent Over Lateral
40’s x8
50’s x6
55’s x8 (huge PR)
Seated DB Press
40’s x8
50’s x6
60’s x6 (close to a PR)
Seated Side Lateral
25’s x8
30’s x8 (PR for seated)
35’s x6 (PR for seated)
DB Shrug
60’s x8
80’s x6
105’s x10 (huge PR)