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Sunday December 5, 2021
Biceps/Calves/Abs
One Arm Preacher Curl
20x8
30x6
40x2 + 2 partials
Backoff set - 30x12 (PR)
Barbell Curl
45x6
65x6
95x6 (tied old PR; but second in the workout after 2 sets to failure on one arm preacher curls makes this a PR actually)
Backoff set - 80x8
DB Hammer Curl
35’s x8
40’s x6
45’s x4
50’s x6 (PR)
Face Away Cable Curl
40x8
50x8
60x8
70x6
Donkey Calf Raise
100x10
140x8
180x6
220x8 (PR)
Crunch
BWx25,20
Monday December 6, 2021
Chest & Tris
Decline Bench Press
45x10
135x8
185x6
225x5 (tied PR)
Backoff set - 200x8 (PR)
HS Wide Flat Bench
98x8
188x6
278x6
Incline DB Fly
40’s x8
50’s x6
60’s x8 (huge PR)
Seated Cable Fly
60x6
70x8
Backoff set - 50x10
Overhead Rope Pushdown
40x12
50x8
60x6
Seated DB OH Ext
60x8
75x6
85x8 (big PR)
One Arm Pushdown
20x10
40x8
50x4 + 4 forced reps
Wednesday December 8, 2021
Leg Day (Quad Focus)
Seated Calf Raize
45x12
70x8
90x6
135x10 + 4 + 2 (PR)
Backoff set - 115x8
Icarian Lying Leg Curl
80x12
110x10
140x8
160x9 + 80x9 + 160x5 partials (PR)
Cybex Leg Extension
90x10
130x8
170x8
200x6
225x12 (PR)
High Bar Squat
45x8
135x8
185x6
225x4
275x6 (2 more reps than last time and with more pre-exhaust work)
Cybex Leg Press
370x8
550x6
600x8
Thursday December 9, 2021
Shoulders & Back
Rear Delt Fly
70x12
90x10
110x8
130x8 (1 partial) + 3 + 2 (PR; rest pause)
Backoff set 105x12 + 4 + 3 (rest pause)
Seated Military Press
45x8
95x6
115x4
135x7 (PR)
Backoff set - 115x8
Cable Side Lateral
20x8
25x0
20x6
(Used a different cable system today than usual as others were taken and this was far more difficult)
DB Side Lateral
25’s x8
30’s x8
35’s x8 (tied PR)
Wide Grip Lat Pulldown
70x10
100x8
140x6
180x5
Backoff set - 160x6
Yates Row
135x8
165x6
185x4
205x8 (Close to an old PR)
Cable Row (Dual Handle)
85x8
120x8
140x8
Friday December 10, 2021
Arm Day
Hammer Curl
25’s x8
30’s x8
40’s x6
50’s x8 (PR)
Cybex Preacher Curl
50x8
65x6
80x8 (PR)
Backoff set - 70x8
Incline DB Curl
25’s x8
30’s x10 (close to a PR)
Cybex Eagle Fly
80x10
110x6
140x5 (failed 6)
CGBP
45x8
135x6
185x4
205x6
Seated DB OH Ext
60x8
75x6
90x7 (huge PR)
One Arm Pushdown
30x10
50x8 (gigantic PR)
60x3 + 3 assisted/forced (PR)
Saturday December 11, 2021
Leg Day (Glute/Ham Focus)
Standing Calf Raise
85x8
115x6
145x4
160x9 (PR)
Calf Press
190x10
280x8
370x10 (PR)
Glute Leg Press
370x10
460x8
640x6
730x4
820x7 (PR on this machine)
Trap Bar RDL
135x6
225x5
315x3
405x4 (1 rep shy of tying PR but this is a PR for being done after leg presses)
Seated Leg Curl
70x8
100x6
130x5 (failed 6)
Leg Extension
100x10
150x8
190x6
230x8 (PR)
Sunday December 12, 2021
Back & Shoulders
One Arm Lat Pulldown
60x10
90x8
120x6
150x10 (PR)
One Arm DB Row
65x8
80x6
90x6
100x8 (tied old PR)
Nautilus Pullover
100x6
120x4
Seated DB Press
35’s x8
45’s x6
55’s x4
60’s x7 (close to a PR I think)
Cable Side Lateral
20x10
30x8
40x10 (huge PR)
Bent Over Lateral
30’s x10
40’s x8
50’s x10
DB Shrug
100’s x10 (PR)
110’s x6 (huge PR)
Tuesday December 14, 2021
Chest & Arms
One Arm Preacher Curl
20 x10
30 x8
35 x9 + 1 forced (PR?)
Backoff set 25x15 (easy PR)
Incline Machine Curl
90x8
110x6
130x10 (PR)
Backoff set 120x10
Incline BB Bench
45x8
95x8
135x6
150x6
165x5
170x4
Flat HS Wide Bench
92x8
182x8
232x6
272x7 (failed 8) + 1 (failed 2) [rest pause]
Incline DB Fly
40’s x8
55’s x8
Cable Crossover (Low to High)
30x10
40x10
50x8
60x10
Straight Bar Pushdown
50x10
60x8
70x10 (PR)
Lying Tri Extension
71x8
81x6
Nasty pump. Delts we’re still fatigued from Sunday but good workout.
What does HS stand for man?
[QUOTE=SepzorR;1652517233]What does HS stand for man?[/QUOTE]
It’s Hammer Strength. The great thing about Hammer Strength chest machines are they converge as you press (your hands move towards each other like you can with dumbbells but with better bracing) so the pecs are fully activated.
Wednesday December 15, 2021
Leg Day
Standing Calf Raise
100x8
140x6
180x8 (PR)
Seated Calf Raise
90x10 + 5 + 3 (rest pause)
Cybex Leg Extension
90x12
130x10
170x8
200x6
230x10 (PR)
High Bar Squat
45x8
135x8
185x6
225x6
275x8 (2 more reps than last time; in 3 workouts I’ve gone from 4 reps to 8 reps)
Leg Press (Quad focused)
460x8
640x6
820x4
Backoff set - 730x8
Seated Leg Curl
70x10
90x8
110x6
130x5
DB RDL
80’s x8
100’s x8 (much better form on these than before; great stretch to end the workout and hams looked good pumped)
Friday December 17, 2021
Back & Shoulders
HS Lat Pulldown
91x8
141x8
161x6
181x6
191x6 (PR)
Yates Row
45x8
135x8
185x6
205x6
225x4 (2 reps shy PR)
185x12 (PR)
Cable Rear Delt Flys
20x12
30x10
40x10
50x10
Dropset 60x7 + 30x10 + 15x10 (PR)
Seated Military Press
45x8
95x6
115x4
135x5
DB Side Lateral
20’s x10
30’s x8
Dropset 40’s x8 + 20’s x8 + 10’s x8 (PR)
DB Shrug
100’s x8
115’s x8 (PR)
Cable Crunch
60x10
85x8
100x10 (PR)
Saturday December 18, 2021
Arms + Chest
Pinwheel Hammer Curl
25’s x8
30’s x8
40’s x8
45’s x8 (PR)
Barbell Curl
45x8
65x6
95x6 (tied PR again)
Cybex Preacher Curl
50x8
65x6
Rest Pause 80x8 + 3 + 1 (PR)
Face Away Cable Curl
30x10
40x8
50x6
Dropset 60x10 + 30x10 + 15x10 (PR)
Straight Bar Pushdown
50x10
60x8
70x12 (PR)
Seated DB OH Extension
65x8
80x6
90x7 (failed 8; PR)
Dips
BWx8
BW + 25 x8
BW + 45 x1 + BWx12
One Arm Pushdown
30x10
50x6 + 4 forced reps (PR)
Pec Dec Fly
100x8
130x6
145x8
Arms are up to 16” pumped which was an end of year goal. Typically I have a half inch difference between pumped and cold.
Monday December 20, 2021
Leg Day (Glute/Ham Focus)
Cybex Lying Leg Curl
50x10
70x10
90x10
Dropset 110x6 + 70x6 + 30x6 (PR)
Cybex Leg/Squat Press (Glute Focused)
370x10
550x8
730x6
910x4
1020x6 (massive PR)
Backoff set - 910x8 (another massive PR)
Cybex Leg Extension
90x10
130 2x8 (adjuster pad on second set)
185x6
230x9
Backoff set - 185x10
DB RDL
80’s x8
100’s x12 (PR; no straps either)
Seated Calf Raise
90x8
135x11 (PR)
Backoff set - 115x12 (PR)
Wednesday December 22, 2021
Push Day (Chest/Shoulder Focus)
Incline BB Bench
45x8
95x8
135x6
155x4
170x5
Flat HS Bench
97x8
147x6
187x5
Backoff set - 167x6
Incline DB Fly
40’s x10
50’s x8
60’s x8 (Tied PR)
High to Low Cable Crossover
40x12
60x10
80x8 (PR)
Incline Rear Swing
20’s x12
30’s x10
40’s x12 (PR)
One Arm Cable Side Lateral
20x12
30x10
40x8
50x6 (last 4 partials; PR)
Cybex Shoulder Press
70x8
90x6
Dropset 115x5 + 95x3 + 75x3
Overhead Rope Pushdown
4 plates x10
6 plates x10
8 plates x8 (failed 9; PR)
Friday December 24, 2021
Back Day
One Arm Lat Pulldown
4 plates x10
6 plates x8
Backoff set - 5 plates x8
Yates Row
45x8
95x8
135x6
185x4
225x1 (failed on 2 due to grip giving out without straps. Rows are much harder than deadlifts to hold on with a double over grip)
Backoff set - 185x6
One Arm HS Seated Row
57x8
102x8
127x6
147x6 (PR; more difficult than bracing with my hand while standing so this is a new movement done for the second time)
Straight Arm Pulldown (w/ long rope)
4 plates x10
6 plates x8
8 plates x10 (huge PR)
Backoff set - 7 plates x12 (huge PR)
Bent Over Lateral
40’s x8
50’s x12 (PR)
Trap Bar Stiff Legged Deadlift (no belt or straps)
135x6
225x5
315x4
Hyperextensions
BWx8
BW + 45 x8
BW + 45 x10 (PR)
DB Shrug
100’s x10-12 (no hold due to no straps)
Backoff set - 90’s x12 (small hold at top)
Sunday December 26, 2021
Arm Day
Pinwheel Hammer Curl
25’s x8
35’s x8
40’s x8
45’s x8 (tied PR)
EZ Bar Preacher Curl
51x8
71x6
76x5
EZ Bar Curl
76x6
91x4 + 2 forced reps (this was barbaric)
Face Away Cable Curl
40x10
60x6
Dropset 70x8 + 40x8 + 20x8 (PR)
Straight Bar Pushdown
45x12
60x10
75x8
Dropset 90x8 + 60x8 + 30x8 (PR)
CGBP
45x8
135x6
185x4
205x3
Backoff set - 135x15
Seated DB OH Extension
60x8
75x6
90x7 (failed 8; tied PR)
One Arm Pushdown
20x12
40x10
60x6 + 2 forced reps (PR)
Monday December 27, 2021
Leg Day
Donkey Calf Raise
80x10
140x8
160x6
180x13 (PR)
Seated Calf Raise
90x8
140x6
Backoff set - 110x8
Precor Leg Extension
80x12
110x10
140x8
170x8
200x6
230x6
245x12 (PR; whole stack)
Elitefts Leg Press
190x10
370x8
550x4
Cybex Hack Squat
165x8
255x8
Backoff set- 215x12
Strive Lying Leg Curl
25x10
50x10
75x8
DB RDL
100’s x5,3 (grip gave out both times; thicker handles and no straps)
Precor Abdominal
50x10
70x10
90x10
So I slightly sprained my knee for the first time in 8 years yesterday. It still hurt today but lifting actually made it feel better thankfully.
Tuesday December 28, 2021
Chest & Shoulders
Decline BB Bench
45x8
135x8
185x6
205x6
225x6 (PR; 1 more rep than last time. I did 225x10 flat bench a long time ago but never did decline until the last couple mesocycles. This was more of a slight decline today)
Incline DB Bench
60’s x8
70’s x6
Cybex Chest Press
95x8
135x8
Weighted Dip
BWx8
BW + 25 x8
BW + 45 x7 (PR)
Low to High Cable Crossover
40 2x8 (adjusted cable height on second set)
50x8
Backoff set - 40x12
(First time doing low to high crossovers and loved it. Always did high to low but worked that part of the chest with 2 movements today)
Cybex Shoulder Press
70x8
90x8
DB Side Lateral
25’s x10
35’s x6
40’s x10 (PR but form was a little loose)
Backoff set - 30’s x12 (tightened up form)
Mechanical Dropset
Rear Delt Swing into Rear Delt Row
20’s x12
30’s 2x10 (this burned like crazy. Best I’ve ever felt my rear Delts work thanks to Paul Carter’s recommendation)
Thursday December 30, 2021
Back Day
HS Lat Pulldown
91x8
141x8
161x6
181x6
201x5 (PR)
Backoff set - 181x8
Yates Row
45x8
135x8
165x6
195x6
225x7 (PR)
One Arm HS Row
57x8
102x8
127x6
152x4 (PR for seated)
Nautilus Pullover
80x8
110x8
140x6
Rack Pull (below knee)
135x8
225x6
315x4
405x1
Weighted Hyper
BWx8
BW + 45 x11 (PR)
Friday December 31, 2021
Arms & Calves
Barbell Curl
45x8
65x8
75x6
85x4
95x8 (PR)
Cybex Preacher Curl
50x8
65x6
80x9 (PR)
Backoff set - 70x10
Seated DB Curl
20’s x10
30’s x8
35’s x5 (failed 6)
Backoff set - 25’s x8
HS Dip
94x8
144x8
184x6
234x8 (PR)
Lying Triceps Extension
50x8
70x6
90x4
100x5 (negatives + CGBP; too heavy)
Backoff set - 80x8
Straight Bar Pushdown
50x8
70x6
80x6 (PR)
Backoff set - 60x10
Standing Calf Raise
100x8
130x8
Seated Calf Raise
90x8
115x8
Saturday January 1, 2022
Life Fitness Leg Extension
100x10
130x10
160x8
190x8
220x6
250x6 (PR)
280x8 (huge PR)
High Bar Squat
45x8
135x8
185x6
225x6
275x1
315x2
Dynamic Leg Press
2 plates x10
4 plates x8
6 plates x4
Backoff set - 5 plates x6
Paramount Seated Leg Curl
55x10
90x10
115x10
130x10 + 6 partials (PR)
Magnum Lying Leg Curl
60x10
80x8
Dropset 100x6 + 70x4 + 40x5
Walking Lunge
BWx10 per leg
30’s x10 per leg
Insane workout. Quad pump was crazy from the beginning.
Sunday January 2, 2022
Chest Day
Flat DB Bench
40’s x10
55’s x8
65’s x8
80’s x6
90’s x6 (failed 7)
Incline Smith Press
105x6
155x6
175x3
(I’m calculating the bar as 15 lbs)
HS Wide Flat Bench
92x8
182x8
232x6
Dropset 272x10 (massive PR) + 182x8 + 92x10
Seated Low to High Cable Fly
50x10
60x8
70x6
Decline DB Fly
45’s x10
60’s x6
Hack Calf Press
90x12
180x10 + 5 + 3 (rest pause)
Unleashing my inner bodybuilder lol. I’ll revert back to PPL eventually but enjoying a bro split type routine with slightly higher frequency cycling through 4-5 workouts 5-6x a week.
Tuesday January 4, 2021
Back Day
One Arm Lat Pulldown
60x8
90x8
120x6
150x6
180x5 (PR)
Backoff set - 160x6 (PR)
Machine T-Bar Row
45 + Machine x8
90 + Machine x8
115 + Machine x6
135 + Machine x5 (PR)
One Arm HS Lat Row
57x8
102x8
147x6
192x7 (PR)
Straight Arm Pulldown
40x8
60x6
Rack Pull (Below Knee)
135x6
225x5
315x4
405x2
Weighted Hyper
BWx10
BW + 45 x12 (PR)
I like the years long progression
[QUOTE=IndigoFree;1653734283]I like the years long progression[/QUOTE]
Thank you! Transitioned from powerlifting to bodybuilding last year so PRs are coming easy on movements I didn’t really do before but that’s also going to help me if/when I transition back to powerlifting.
Wednesday January 5, 2022
Shoulders & Abs
HS Rear Delt Fly
55x12
85x10
115x8
145x10 (PR)
Backoff set - 130x10
Nautilus Shoulder Press
70x8
90x8
110x6
130x6
150x6
170x6 (neutral)
190x6 (neutral)
Backoff set - 170x8 (overhand)
Never used this machine before but felt good
DB Side Lateral
20’s x10
30’s x8
35’s x6
Backoff set - 25’s x12
One Arm Cable Side Laterl
20x8
30x6
Dropset 40x8 + 20x6 + 10x6
Incline Rear Swing
20’s x10
30’s x8
35’s x8
Overhead Plate Raise
45x8
Backoff set - 35x8
Cable Crunch
70x10
90x8
100x6
Thursday January 6, 2021
Arms & Calves
Seated DB Curl
25’s 2x8
35’s x6
Mechanical dropset:
40’s x4 (seated) + 40’s x2 (standing)
EZ Bar Curl
50x8
70x8
80x6
90x8 (PR)
Backoff set - 80x10 (PR)
Cybex Preacher Curl
50x8
60x8
70x6
80x6 + 60x3 + 50x3 (Dropset)
Straight Bar Pushdown
40x10
50x8
60x8
70x6
85x7 (PR)
Seated DB OH Ext
65x8
80x6
90x8 (PR)
HS Dip
94x8
184x8
234x9 + 3 + 1 (Rest Pause; PR)
Standing Calf Raise
100x8
130x6
160x6
Backoff set - 115x6 + 85x4 + 55x3 (Dropset)
Legs last night was terrible; I should’ve waited for today. Nothing special, just hit extensions, hacks, leg presses (with a Backoff of 550x15 which was nice), seated + lying leg curls and seated calf raises 145x6 for a PR. The extensions and hacks were incredibly difficult compared to usual. But my back workout today was nice.
Saturday January 8, 2022
Back & Abs
HS Lat Pulldown
91x8
141x8
161x6
181x6
201x6 (PR)
Chest Sup T-Bar Row
45 + Bar x8
90 + Bar x6-8
115 + Bar x6
Dual Handle Cable Row
85x8
120x6
140x10 (tied PR)
Nautilus Pullover
90x6
120x6
150x6
170x5 + failed 1 (PR)
Bent Over Lateral
35’s x8
45’s x8
55’s x8
60’s x6 (PR)
Cable Rear Delt Fly
30x10
50x8
60x4-5
HS Shrug
225x8
275x6
Free Motion Crunch
50x10
70 2x8
90x6 (PR)
Sunday January 9, 2022
Chest + Extra Arm work
Decline BB Bench
45x10
135x8
185x6
205x4
225x8 (PR; again I’ve done 225x10 flat but never got this many on Decline)
Low Incline DB Bench
50’s x8
65’s x6
80’s x6
Pec Dec Fly
90x8
110x8
130x6
150x8 (PR)
Low to High Cable Fly
30x10
40x10
50x8
70x8
80x8 (PR)
Standing Alt DB Curl
35’s x8
45’s x5
50’s x6 (PR; loved this)
Face Away Cable Curl
40x8
50x8
70x8
Standing French Press
30x10
60x8
80x6
100x6 (PR)
One Arm Pushdown
40x8
60x6 + 2 forced (PR)