02-01-2024, 10:35 AM
#2221
Registered User
Thu Feb 1st Afternoon
Back to old school BBB
Cycle 1 Training Maxes:
Bench-200; Squat-200; OHP-125; Deadlift-255
Bench: 135/150x5, 170x11
BBB: 120x5x10
DB Rows: 65x5x10
External Rotations/Trap 3 Raise
02-02-2024, 02:15 PM
#2222
Registered User
Fri Feb 2nd Afternoon
BBB C1W1
Standing Calf Raises: 80x6x10 (first 3 sets pause at top; last 3 sets pause at bottom)
Heel-Elevated Squat: 135x5, 155x5, 175x10
02-05-2024, 03:44 PM
#2223
Registered User
Mon Feb 5th PM
Incl DB Bench: 75x5, 65x3x8
Tri Pushdowns: 32/37/42/47/52x10
Lateral Raises: 15x3x10
Cable Crossovers: 12x3x10
02-06-2024, 03:27 PM
#2224
Registered User
Tue Feb 6th PM
50 chins. Best set 10.
50 face pulls w/32 lbs
Cable Rows: 100x5x10
02-09-2024, 02:52 PM
#2225
Registered User
Fri Feb 9th PM
Hack Squat (may actually be a V-Squat Machine): 90x10, 180x10, 200x10, 220x10
Horizontal Nautilus Leg Press: 90/180/270/360x10, 450x2x10
Calf Raises: 100x4x10, 100x9, 100x8 (2 sec pause at top on first 3 sets; 2 sec pause at bottom on last 3 sets)
Seated Leg Curl: 110x3x15
Last edited by pobrien2; 02-11-2024 at 09:21 PM .
02-10-2024, 08:14 PM
#2226
Registered User
Sat Feb 10th PM
Incl Mach Press: 100/120/140/160x10, 170x8 + drop set
KB Incl Tri Ext: 50 reps w/20 lbs
Lat Pulldown: 115x3x10
Incl DB Row: 40x10, 45x2x10
DB Curls: 35x2x10, 35x8
02-11-2024, 09:13 PM
#2227
Registered User
Sun Feb 11th PM
Leg Ext: 120/140/150/160/170/180x10, 190x7?
Leg Curl: 100/120/130/140/150x10, 160x7
Smith Mach Hack Squat: 125x10, 145x10
Last edited by pobrien2; 02-15-2024 at 04:41 PM .
02-12-2024, 03:54 PM
#2228
Registered User
Mon Feb 12th PM
Incl DB Bench: 75x6, 65x9, 55x10
Dips: BWx2x10
Tri Pushdowns: 52x10, 57x10, 52x2x10
DB Flyes: 20x3x10
Lateral Raises: 15x3x10
02-14-2024, 05:07 PM
#2229
Registered User
Wed Feb 14th PM
Lat Pulldown: 100x10, 115x3x10, 100x10
Cable Row: 100x10, 115x2x10, 100x2x10
DB Curls: 35x10, 35x9, 30x10
Hammer Curls: 30x2x10
Rear Delt Flye: 15x2x10
02-15-2024, 04:41 PM
#2230
Registered User
Thu Feb 15th PM
Smith Mach Squats: 125/145/165x10, 185x9
Leg Ext: 100/120/140/160/180x10
Leg Curl: 100/120/140/160x10, 180x7
1 min of Leg Press Calf Raise x 3 with 130/100/70
02-16-2024, 02:39 PM
#2231
Registered User
Fri Feb 16th PM
Incl DB Press: 65x9, 65x6, 60x7
Incl DB Flye: 17x3x10
Lateral Raise: 15x3x10
OH DB Tri Ext: 45x10, 55x3x10
02-17-2024, 03:09 PM
#2232
Registered User
Sat Feb 17th PM
Incl DB Row: 40x10, 45x4x10 (1-sec pause)
Trap-3 Raise: 15x5x10
Incl DB Curl: 25x5x10
02-18-2024, 01:31 PM
#2233
Registered User
Sun Feb 18th PM
Box Squat: 135/155/175/195/175x10
Smith Mach Calf Raise: 125x5x10
Leg Curls: Ascending sets of 10
Last edited by pobrien2; 02-19-2024 at 07:06 PM .
02-19-2024, 07:06 PM
#2234
Registered User
Mon Feb 19th PM
Incl DB Press: 65x10, 60x10, 55x10
DB Flyes: 20x10, 22x10, 25x3x10
Tri Kickbacks: 50 reps w/20lbs
02-20-2024, 06:32 PM
#2235
Registered User
Tue Feb 20th PM
Chins: BWx10, BWx8x5
Cable Rows: 100x5x10
DB Curls: 30x4x10, 30x1x9
02-22-2024, 09:28 PM
#2236
Registered User
Thu Feb 22nd PM
Leg Ext: 110/130/150x10, 170x3x10
Leg Curl: 100/110/130/150/160/x10, 170x10
Smith Calf Raise: 135x6x10
02-23-2024, 01:48 PM
#2237
Registered User
Fri Feb 23rd PM
Incl DB Bench: 65x11, 60x11, 55x11
Lateral Raise: 15x10, 17x10, 20x10
Rolling LTE: 25x15, 30x3x10
02-24-2024, 02:15 PM
#2238
Registered User
Sat Feb 24th Afternoon
Lat Pulldown: 130x9, 115x13, 100x17
Incl DB Row w/pause: 50x3x10
Incl DB Curl: 30x10, 25x4x10
02-25-2024, 09:45 AM
#2239
Registered User
Sun Feb 25th AM
Box Squat: 200x10 (barely), 180x11, 160x12
RDL: 135x3x10
02-28-2024, 07:32 PM
#2240
Registered User
Wed Feb 28th PM
Incl DB Press: 65/60/55x11
DB Flyes: 25x2x10, 30x10
Rolling LTE: 30x10, 35x7
Tri Kickbacks: 25x10, 30x10
03-01-2024, 07:23 PM
#2241
Registered User
Fri Mar 1st PM
Lat Pulldown: 85x10, 100x10, 115x3x10
Cable Row: 85x10, 100x10, 115x10, 130x2x10
DB Curls: 35x3x10 + 1 drop set
03-02-2024, 06:30 PM
#2242
Registered User
Sat Mar 2nd PM
Various Curls/Tris/Calf Raises/Incl DB Row/Trap-3 Raise
03-03-2024, 03:35 PM
#2243
Registered User
Sun Mar 3rd PM
Box Squats: 135/155/170/185x10, 205x9
Leg Ext: 80x10, 130x5, 170x10
Leg Curl: 120x5x15
Smith Mach Calf Raise: 125x20, 125x18, 125x17
External Rotations: 10x10, 12x10, 15x10
Last edited by pobrien2; 03-03-2024 at 06:30 PM .
03-04-2024, 03:36 PM
#2244
Registered User
Mon Mar 4th PM
Incl DB Bench: 50/60/65x10, 70x7
Cable Flyes: 5 sets
Tri Pushdowns: 47x3x15
OH Cable Tri Ext: 37x3x10
03-06-2024, 08:30 PM
#2245
Registered User
Wed Mar 6th PM
Curls: 70x4x12
Lat Pulldown: 70/85/100/115/130x10
Cable Rows: 85/100/115/130/145x10
03-08-2024, 05:32 PM
#2246
Registered User
Fri Mar 8th PM
Box Squats: 135/155/170/185/205x10 (barely)
Leg Ext: 90x10, 140x5, 180x10 (barely)
Leg Curls: 130x5x15
Last edited by pobrien2; 03-15-2024 at 09:25 PM .
03-09-2024, 09:12 PM
#2247
Registered User
Sat Mar 9th PM
Smith Calf Raises: 135x20, 135x2x18
Lateral Raise: 10x10, 15x5, 20x10
Tri Kickbacks: 15x10, 20x5, 25x18
Concentration Curls: 20x10, 25x5, 30x10
03-11-2024, 04:12 PM
#2248
Registered User
Mon Mar 11th PM
Incl DB Bench: 50/60/65/70x10
Cable Flyes
Tri Pushdowns: 52x15, 57x15, 57x11
OH Tri Cable Ext: 42x3x10
03-13-2024, 08:38 PM
#2249
Registered User
Wed Mar 13th PM
Lat Pulldown: 85/100/115/130x10
Cable Rows: 85/100/115/130/145x10
Hammer Curls: 25x10, 30x10, 35x11
Last edited by pobrien2; 03-15-2024 at 09:25 PM .
03-15-2024, 09:26 PM
#2250
Registered User
Fri Mar 15th PM
Box Squat: 135/155/175/190x10, 210x7
Later in day:
Leg Curl: 140x5x10
Reverse Lunge: 35x10, 40x15, 45x12
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