Search:

Wednesday 5/11/22 Speed Bench(WK 4)

Rotator Cuffs

Speed Bench Press vs Dbl Mini’s
45x12, 2 sets
45x5, 2 sets added bands here
95x3
115x3x3
120x3x3

Monday 5/9/22 Bench(WK 4)

Bench Press
45x12, 2 sets
95x8
135x5
155x3
185x1
205x2, 3 sets(paused)
Added 3 board

Friday 6/6/22 Close-Grip Bench(WK 3)

Rotator Cuffs

Close-Grip Bench Press(finger right at smooth)
45x12, 2 sets
95x8
115x5
135x3
155x1

Wednesday 5/4/22 Speed Bench(WK 3)

Rotator Cuffs

Speed Bench Press
45x12, 2 sets
95x8
115x3x3
120x3x3
125x3x3

Monday 5/2/22 Bench(WK 3)

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x1

Monday 4/25/22 Bench

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x1

Tuesday 4/12/22 Deadlifts(WK 1)

Seated Trap-Bar Deadlifts
145x5
165x5
185x5
195x5
205x3
215x2
185x5

Thanks bud, I’m trying to keep at it

Monday 4/11/22 Bench(WK 1)

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x1

Thursday 4/7/22 Deadlifts

Seated Deadlifts
95x5, 2 sets
115x5
125x5
135x5
155x5
175x5
195x5

Monday 4/4/22 Bench

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2

Sunday 4/3/22 Legs(WK 4)

Assisted Leg Extensions
3 sets of 10 reps

Assisted Leg Curls
3 sets of 10 reps

Assisted 1-Legged Leg Press
4 sets of 10 reps

Friday 4/1/22 Bench(WK 3)

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
115x5
135x3
155x1
185x6, last 2 reps paused
190x6, last 2 reps paused

Wednesday 3/30/22 Accessory

Seated Trap-Bar Deadlifts
145x5
165x5
185x5
225x2
165x5, 5 sets

Stiff-Arm Pulldowns(wide-grip)

I get my wife to grab under the singlet legs and pull it down

Monday 3/28/22 Bench(WK 3)

Warm-Up
Shoulder Horn: 2x15
Side Rotators: 2x15
Side Raises: 2x12
Hammer Curls: 2x15
Pulldowns: 2x12
Stiff-Arm Pulldowns: 2x12
Rope Triceps Pushdowns: 2x15

Thanks man!! Yeah it’s a totally different exercise lol.

Yeah I’m in a wheelchair. I’m paralyzed from the waist down, so I don’t have any leg drive. I use a velcro strap around me and the bench to keep me stable, and I also do a lot of upper back work

Sunday 3/26/22 Legs

Assisted Leg Extensions
3 sets of 10 reps

Assisted Leg Curls
3 sets of 10

Assisted Squat Machine
2 sets of 5 reps

Friday 3/18/22 Speed Bench(WK 1)

Speed Bench Press vs Dbl Mini bands
45x12, 3 sets
45x 5, added bands here
95x3
105x3x3
110x3x3
115x3x3
Used 3 different grips(comp, por, close grips)