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Nautius Explode Pulldowns 1pl ea side x 10, 2 pl x 10, 3 pl x 10, 4 pl x 7 bilaterally, 5 pl + 30 ea side (510 total, 255 each side) x 5 + 2 FR unilaterally each side- up 5 lbs and 1 rep ea side! *...

Warmup
Nautilus laterals 110 x 20 ea side, 220 x 10 ea side, stack -250 x 10, stack + 105= 355 x 15 + 2 FR ea side- off 3 reps but good form- did this set after pec exercises.

Nautilus Double...

Legs

Nautilus Leg Extensions 110 x 10, 220 x 10 warmups- pre ex witn
Vertical leg presses
Sled + 200, + 380,. + 610 lbs x 7! - up 20 lbs!

Nautilus Leg extension 275 × 4 RP each leg! -...

Back/Biceps - break in workout

Nautius Explode Pulldowns 1pl ea side x 10, 2 pl x 10, 3 pl x 10, 4 pl x 7 bilaterally, 5 pl + 25 ea side (500 total, 250 each side) x 4 + 2 FR unilaterally each...

Break in workout. Hadn't trained in 2 1/2 weeks, primarily due to a mild illness, first pushing workout i n 7 weeks. Felt good, went for form and intensity with what weight I could handle with proper...

Leg workout

Vertical leg presses
Sled + 200, +290, 470 x 10,. + 590 x 7- good set!

Nautilus Leg extension 100 x 10, 310 x 9- did second set after Trapbar squats

Trapbar Squats Bar +...

Back/Biceps - break in workout

Nautius Explode Pulldowns 1pl ea side x 10, 2 pl x 10, 3 pl x 10, 4 pl x 10- bilaterally 5 pl ea side (450 lbs) x 6 + 2 FR unilaterally each side.

Undergrip...

Pecs/ Delts/Tris

Break in workout. Hadn't trained in almost 2 weeks

Warmup
Nautilus laterals 120 x 20 ea side, 200 x 10 ea side, stack- 250 x 23 + 3 FR + 2 neg ea side.

Nautilus...

Legs

Vertical leg press- break-in 200 x10, 290 x 10, 380 x 10, 470 x 10, 560 x 10

Nautilus Leg extension 110 x 20, 190 x 10, 305 x 9

Nautilus Leg Curl stack- 150 x 10

Back/Biceps

Nautius Explode Pulldowns 1pl ea side x 10, 2 pl x 10, 3 pl x 10, 4 pl x 10 5 pl ea side (450 lbs) x 6 - stricter through ROM, fairly slow.

BB Rows 135 x 10, 225 x 10, 315 x 10,...

Pecs/ Delts/Tris

Warmup
Nautilus laterals 120 x 20 ea side, 20 x 10 ea side, 285 x 10

Nautilus Double Chest Flye 120 x 10 ea side unilaterally,
200 x 10 ea side, 285 × 10, stack + 105-...

Legs

Nautilus Leg extension 110 x 20, 190 x 10, 285 x 10, 390 x 8.

Trapbar Squats Bar + 2 pl ea side (~ 245) x 10, Bar + 3 pl (~335) x 6, Bar + 3 pl + 35 ea side (~405) x 4 *- up 20 lbs...

Back/Biceps

Nautius Explode Pulldowns 1pl ea side x 10, 2 pl x 10, 3 pl x 10, 4 pl x 10 5 pl ea side (450 lbs) x 8* - up 1 rep!

BB Rows 135 x 10, 225 x 10, 315 x 8, 405 x 8- up 1 rep!
...

Pecs/ Delts/Tris

Warmup
Nautilus laterals 120 x 20 ea side, 220 x 10 ea side

Nautilus Double Chest Flye 120 x 10 ea side unilaterally,
220 x 10 ea side, stack + 120 = 370 x 6 ea side-...

Legs

Nautilus Leg extension 120 x 20, 200 x 10, 285 x 10, 390 x 10- up 20 lbs!

Trapbar Squats Break in - Bar + 2 pl ea side (~ 245) x 10. Bar + 3 pl (~335) x 6, Bar + 3 pl + 25 ea side...

Back/Biceps

Nautius Explode Pulldowns 1pl ea side x 10, 2 pl x 10, 3 pl x 10, 4 pl x 10 5 pl ea side (450 lbs) x 7* - up 1 rep!

BB Rows 135 x 10, 225 x 10, 315 x 8, 405 x 7- up 1 rep!
...

Pecs/ Delts/Tris

Warmup
Nautilus laterals 110 x 20 ea side, 200 x 10 ea side, 285 x 10 ea side

Nautilus Double Chest Flye 110 x 10 ea side unilaterally,
200 x 10 ea side, stack +35 -...

Legs

Nautilus Leg extension 120 x 20, 200 x 10, 285 x 10, 370 x 10 - up 15 lbs - good set!

Trapbar Squats Break in - Bar + 2 pl ea side (~ 245) x 10. Bar + 3 pl (~335) x 6, Bar + 3 pl + 25...

Back/ Biceps
Universal Pullovers- 6 pl x 20, 12 plates x 10 , stack x 10, Stack + 60 pl x 8 - Full ROM, good contractions

Nautius Explode Pulldowns 1pl ea side x 20, 3 pl x 10, 5 pl ea side...

Pecs/ Delts/Tris

Warmup
Nautilus laterals 110 x 20 ea side, 220 x 10 ea side.

Nautilus Double Chest Flye 110 x 10 ea side unilaterally,
220 x 10 ea side, stack (250) + 140 - 390 x 6* up...