Back From The Dead Again; Journey to Strong

[musclehead09]

Sunday February 21, 2021

ME Lower (AM BW 164.4)

Sumo Deadlift
145 2x5
225x4
275x3
315x2
345x1
365x1

Backoff sets
275 2x3

Seated Leg Curl
50x10
65x10
Dropset 80x10 + 60x10 + 60x10 partials

SSB Bulgarian Split Squat
61 3x8

Leg Extension
50x10
75x10
Dropset 85x10 + 50x10 + 25x10

Calf Press
208x30,15,10 (rest pause)

Weighted Decline Sit-up
BWx10
BW + 25 x10
BW + 50 x8 (wow this was nice)

[musclehead09]

Hit a shoulders/arms upper body day the other day. Main work was OHP 95x8 and 75x8 followed by CGBP w/ double red minis 95 9x5, 1x10.

Today I did lower body.

Seated Leg Curl
25x10
50x10
65x10
80x8
Dropset 90x8 + 75x6 + 50x10 + 8 sec hold

Low Bar Squat w/ chain
45 + 42 chain x5
135 + 42 chain x4
185 + 42 chain x3
225 + 42 chain x2
275 + 42 chain x1
295 + 42 chain x1
315 + 42 chain x0 (first failed squat in years)

RDL
135x5
185x5
235x5
285x5
315x3

Sumo Leg Press
208x10
298x10
Dropset 388x10 + 298x10 + 208x10

Calf Press
Rest pause 208x20,15,10


Bodyweight is between 162 and 163 and diet + sleep is off. I’ll be alright, just need to adjust.

[musclehead09]

So busy with work and school. Last 2 weeks highlights:

ME Close grip pin pressed 240 about 2” off chest; close to a PR

DE SSB Squat w/ chain 151 + 42 5x5

ME Deadlift w/ chain up to 315 + 42 x5 @9 RPE; great set

ME Weighted Chins BW + 35 x3

DE Squats w/ bands 135 + Monster Minis 12x2, Sumo DL w/ chain 195 + 42 12x1, Sumo RDL 195x20

Overhead Pressed 95x8 one week then 95x10 2 weeks in a row. Did a DE wave of bench w/ double red minis 95 9x5 + 1x10, 115 + Double Red Minis 4x5 + 1x10, and 125 + Double Ded Minis 5x5

Finally today I hit ME safety squat bar squats 251x3 and 271x1.

I’ve been hitting seated leg curl PRs before every max effort lower movement and today was a dropset 100x6 + 75x6 + 50x8 + 25x25 after a 3x10 pyramid from 25-75. Also been having fun on the leg press and hitting RDLs or SLDLs when it’s a heavy squat variant for ME day.

[musclehead09]

Sunday March 14, 2021

ME Upper (Push)

Pause Bench w/ Chain
45 + 42 x5
95 + 42 x5
135 + 42 x5
165 + 42 x5
185 + 42 x2

Backoff sets
135 + 42 2x10

Weighted Dip
BWx8
BW + 21 x8
BW + 42 x7 (PR)

Skullcrusher (behind head)
45x10
55x10
65x10

Incline DB Fly
30’s x15,10,8 (PR)

Side Raise
20’s x20,13,10,8

JM Pushdown
2 Red Minis 2x20

[musclehead09]

Saturday March 27, 2021 (AM BW 167)
Start of JMT 2.0

Week 1 Day 1 - Deadlift Day

Warmup Walk 17+ min

SSB Squat (Beltless & 5/3/1 Progression; Min. Reps)
*61x5
*91x5
*111x5
*131x5
146x5
166x5
186x5
(Rest 2-3 min)

Deadlift (Beltless)
*135x5
185 9x5, 1x10
(Rest 1 min; stopped at 10 on last set since I’m doing the inversed method which doesn’t call for an AMRAP anyway since the focus is low rest periods the first 2 waves)

Seated Leg Curl
*25x10
*50x10
75 2x10
(Rest 1:30)

Single Leg Calf Raise
BWx20,15,10
(Rest only between legs)

Decline Sit-up
BW 2x15
(Rest 1:30)

Walking Lunge
100 reps non stop (50 per leg; only few seconds of breaths at 70, 80, and 90)


Going to start trying to maintain the log again. Been working 60 hours some weeks while going to school full time in my final semester. With a wife and 2 daughters it’s been rough. Starting JMT 2.0 to rebuild a base since I’ve been doing high RPE stuff forever. Also doing all things Beltless at least for the first 2 waves. Training maxes are conservative at the start of this.

[musclehead09]

Night time cardio

Walk 21:22

I’ll be working to build my aerobic base again through aerobic work (130-150 BPM heart rate) 3x a week and walks on the other days at 110 BPM. Aerobic base work of choice will be LSS/LSD running and/or rucking. After I’m finished full time school I may get back into boxing or MMA (probably boxing since I messed up my knee a few times doing Muay Thai before after a history of knee sprains from other things 10+ years ago)

Saturday Deadlift Day
AM Lift
SSB Squat 5/3/1 Min. prescribed reps
Deadlift JMT 2.0
Ham/Calf/Core/optional lunges
PM Cardio - walk only

Sunday OHP Day
AM Lift
OHP JMT 2.0
CGBP w/ chain 5/3/1
Tris/Lats/Upper Back/Delts/Bis
PM Cardio - Aerobic Base Building

Monday Rest/Walk only
PM Walk

Tuesday Cardio only
AM Cardio - Aerobic Base Building

Wednesday Squat Day
AM Lift
Squat JMT 2.0
Quads/Hams/Calves/Abs

Thursday Bench Day
AM Lift
Pause Bench JMT 2.0
Incline Bench 5/3/1 OR 350 method
Tris/Lats/Upper Back/Delts/Bis
PM Cardio - Aerobic Base Building

Friday Rest/Walk only
PM Walk


Assistance and order of days subject to change especially between waves.

[musclehead09]

Sunday March 28, 2021

Week 1 Day 2 OHP Day

Warmup band work 30 reps

OHP
*45x5
*55x5
67.5 9x5, 1x16 ~@6 RPE
(Rest 1 min)

Pause CGBP w/ Chain
*45 + 42 x5
*70 + 42 x5
*85 + 42 x5
*100 + 42 x5
107.5 + 42 x5
125 + 42 x5
140 + 42 x10 ~@8.5 RPE
(Rest 2-2:30)

Dips
BW 2x12
(Rest 1:30)

Chin-up
BW 5x5
(Rest 1 min)

Barbell Shrug w/ Chain
140 + 42 4x10
(Rest 1 min)

Delt Superset
Side Raise 20’s 2x10
Rear Raise 20’s 2x10
(Rest 1 min)

Barbell Curl
45x20,12,10,8
(Rest 30 sec)


Massive upper body pump. My heart rate stayed around 150 since rest periods were timed making this work my aerobic system too. Good strength and aerobic base building should have positive effects in the later waves. Going to try to still jog/walk tonight too.

[musclehead09]

PM Cardio

Warmup walk 0.6 miles 12:25

Jog/walk 30 mins 1.84 miles
(Avg heart rate 130)

Cool down walk 0.35 miles 7:10

361 total cals burned


Happy with the ahh heart rate of 130. The last 6-8 mins I was able to steadily jog with a heart rate around 130 so I think I may be able to hold a jog the full time at the pace I was going at towards the end of this jog. I can easily jog the entire time but my heart rate got to 154 at one point so I just need to control my pace and breathing.

[musclehead09]

Monday March 29, 2021

Walk only
1.74 miles - 31:37
201 calories
Avg heart rate - 107 BPM

[musclehead09]

Tuesday March 30, 2021

Aerobic Base Building

Warmup walk
5:53 - 0.32 miles

Jog 30 min
1.92 miles
Avg heart rate 139 BPM
276 calories

Cool down walk
6:02 - 0.32 miles

[musclehead09]

Friday April 2, 2021

Aerobic Base Building

Warmup walk 5:43 - 0.33 miles

Jog 35 mins
2.47 miles
Avg heart rate - 141 BPM
Total cals 364

Cool down walk 4:35 - 0.15 miles

[musclehead09]

Saturday April 3, 2021

Squat Day Week 1 Day 1
(Restart of JMT)

Squat (Beltless)
45x5
135x3
170 4x10, 1x20 (holy)
(Rest 2-3 min)

Leg Press
208 2x10
(Rest 1-2 min)

Single Leg RDL
60 2x10
(Rest 2 min)

Seated Leg Curl
50x20

Calf Press
208x30,20,10
(Rest 2 min)

Lying Leg Raise
BW 2x12


Cool down walk 41:32 - 1.81 miles


Had my first dose of Pfizer this week. arm was sore and work was hectic so missed mid week workouts. Restarting cycle with regular/original JMT. May do JMT 2.0 for bench and deadlifts but may just stick to original JMT for the first mesocycle.

[musclehead09]

Sunday April 4, 2021

Bench Day (Week 1 Day 2; AM BW 166)

Pullaparts x30

Bench Press
*45x10
*75x8
*105x5
130 4x10, 1x20 ~@7 RPE
(Rest 2 min)

Dips
BW 2x10
(Rest 2 min)

Incline DB Fly w/ Band
20’s + Monster Mini 2x10
(Rest 1:30)

Pull-up
BW 3x6, 1x7
(Rest 2 min)

Delt/Trap Circuit 2 rounds
Side Raise 20’s x10
BB Shrug 115 x15
Face Pull Monster Mini x20
(Rest 1:30)

Arm Superset
Incline DB Curl 20’s x13,10,6
Incline DB Rollback 20’s x15,12,8
(Rest 45 sec)

[musclehead09]

PM Cardio

Aerobic Base Building

35 minutes
2.27 miles
Avg Heart Rate 141 BPM

This was an avg mile time of 15:24 whereas my last avg was 14:09 for 2.47 miles in 35 minutes. Difference is my legs are sore from squat day so this is expected. I’m not going for performance here just time in the aerobic zone for the first 5 weeks.

[musclehead09]

This past week

Tuesday/Wednesday evening (forgot which day)

Deadlift 185 9x5 + 185x15
SSB Squat 151 4x5
Circuit 2 rounds (BB Row, Leg Curl, Decline Sit-up x8-15

Ran for 40 minutes one day mid week for 2.9 miles total.

Saturday ran 30 minutes 2.15 miles total also OHP 67.5 4x10, 1x14 nothing else

Sunday Squat 192.5 2x10, 1x15; Bench 145 2x10, 1x16, leg curls and chins


Difficult schedule but hit all the workouts this week on the main lifts. OHP was 2 days late so did it the day before bench and limited all accessory work. If I don’t get stronger at all due to this at least I’m building a base up through higher volume while getting my conditioning up.

[musclehead09]

Saturday April 17, 2021

Walk ~15 mins

Squat
45x5
95x5
135x3
185x2
225x1
255x1 (add belt)
285x1
315x1

Backoff sets @75%
235 2x3

RDL
135x8
185 2x8

Barbell Walking Lunge
45x30,20 (total steps so 15,10 per leg)

Seated Leg Curl
50 2x10

Decline Sit-up
BW 2x10

Unilateral Calf Raise
BW 2x10


So inconsistent so decided to test my squat. A hard 315 but with all the running and inconsistency not surprised.

[musclehead09]

Sunday April 18, 2021

Walk 8 mins

Pause Bench Press (testing like squat yesterday due to inconsistency)
45x5
95x4
135x3
165x2
185x1
205x1
225x1

Backoff sets @80%
180 3x3

Dips
BW 2x8

Pull-up
BW 4x5, 1x8 (stopped short due to shoulder tightness. Had a lot more in me)

Delt Circuit 2 rounds
Overhead Front Raise 20’s x8
Side Raise 20’s x8
Rear Raise 20’s x8

Standing DB Curl
20’s 2x15


PM Run
43:25 - 3.09 miles (hit 3 miles in 42 mins) with an average heart rate of 142BPM. Perfect for aerobic base building. First time jogging 3 miles in 7 years.

[musclehead09]

I’ve been lifting and doing cardio still but miss 1 of the workouts mid week. Hit a bodybuilding push day today which was fun. Maybe I can be consistent for another 6 month run now that I have stress somewhat under control.

Push Day

Warmup walk 0.33 miles - 5:36

Slight Decline DB Bench
*10’s x12
*30’s x10
*50’s x8
60’s x8
75’s x8
(Rest 2 min)

Incline BB Bench
*45x6
*95x6
*114x6
135x6
155x6
(Rest 2 min; 5 more lbs and 1 more rep than last week. Also doing it second this week versus first last week)

Flat DB Fly w/ Band
10’s + Red Mini x10-12
20’s + Red Mini 2x12
(Rest 1:30)

Overhead Press
*45x8-10
65 2x10
(Rest 1:30)

Side Raise
20’s 2x10
(Rest 1 min)

Incline Rear Lateral
20’s 2x12
(Rest 1 min)

Incline DB Tri Ext
20’s 2x15
(Rest 1 min)

JM Pushdown
2 Red Minis (4 hands up) 2x10
(Rest 1 min)

[musclehead09]

Sunday May 2, 2021

Leg Day (Quad Dominant)

Calf Press
208x25,18,15,12
(Rest 1 min)

Seated Leg Curl
*25x12
*50x10
75x10
85x10
(Rest 1:30)

Reverse Band High Bar Squat
*135 + Reverse Light Band x6
*185 + Reverse Light Band x6
*225 + Reverse Light Band x6 (add belt)
255 + Reverse Light Band x6
285 + Reverse Light Band x6
315 + Reverse Light Band x6
(Rest 2-4 min)

Leg Press
298x8
348x8
388x8 + 4 + 2 (rest pause)

RDL
135x10
185 2x10
(Rest 2 min)

Decline Sit-up
BW 2x12
(Rest 1 min)


I see John Meadows and Paul Carter recommend Reverse Band Hack Squats for a primary quad movement. Without a hack machine, I decided to try reverse band high bar squats as I could never do high bar squats without hurting something before. Reverse band high bar squats feels so much better and I can overload the quads like they do with hacks IMO. And of course in my last bodybuilding block I did tons of leg presses including rest pause work.

Finally, really getting motivated for the first time in months. Final Full time semester of college is ending and I’m trying to handle work stress better.

[musclehead09]

It’s been awhile since I’ve posted but I’ve still been training. The last 3 weeks have been the best I’ve had in a long time. I’m rotating PPL and focused on bodybuilding for now but figured I could still post in this log as time permits. I’m in my final class of my degree and hanging with my family much more.

With that said some of my highlights over the past few weeks (this week I started going to Gold’s again but it won’t be for every workout as I’ll explain in my next post). The highlights are as follows by muscle groups:

Legs
Rev Band SSB Squat 301 + Rev Light x6

Rev Band Hack Squat 345 + Rev Light x6 (today; after tons of calves, leg curls and leg extensions for pre exhaust)

DB RDL 110’s x8 (after tons of calves and leg curls)

Seated Leg Curl 100x8 and a dropset that started with 110x6 (dropset was from today)

Always starting my workouts with calves and leg curls now when I’m fresh. I have a quad dominant day and a glute/ham dominant day.


Push
Flat DB Bench 80’s x8 and 85’s x6; hit 65’s for 15ish

HS Incline Press 203x8 (yesterday)

Lots of flys making my pecs look better

Lots of cable Side laterals lately smoking my medial delts. Rear Delts on this day too.

More seated dumbbell presses than barbell OHP now and sometimes I do overhead front raises with plates.

Lots of deep extensions (overhead and lying) for the long head + lots of Pushdowns


Pull
One Arm DB Row 85x8
HS Lat Row 117x8 (2 days ago)
HS High Row/Pulldown 232x8 (2 days ago)
Lots of rack chins and regular chins/pull-ups
Tons of curls and some shrugs; curls are mostly dumbbell variants; but since I started up at Gold’s again this past week so used some machines. Will be rotating home gym and golds gym workouts for each day from time to time. Heavy Barbell curls aren’t done very often but I rotate them in from time to time.

I’ll post my full leg workout from today in my next post.

[musclehead09]

Sunday June 13, 2021

Leg Day (Quad Focus)

Donkey Calf Raise (2 sec top/5 sec bottom)
60x15
80x12
100x8
(Rest 1 min)

Hack Calf Press
90x12 + 8 + 4
(Rest Pause; 20 sec rest)

Seated Leg Curl (squeeze each rep at bottom)
55x10
75x10
90x5
Dropset 110x6 + 90x6 + 70x6 (holy heck)
(Rest 1 min)

Leg Extension (squeeze each rep at top)
50x20
65x20
80x20 (did 15 then took a few breaths then did 5 more)
(Rest 1:30)

Rev Band Hack Squat (Cybex)
75 (machine) + Rev Light x8
165 + Rev Light x8
255 + Rev Light x6
305 + Rev Light x4
345 + Rev Light x6 (monster PR)
(Rest 2-3 min)

Leg Press (Cybex)
280x8
370x6
460x4
Dropset 550x4 + 460x4 + 370x8 (quads were seared lol)


Loved the pre-exhaust with extensions before compound quad work because I poured more effort into them than when they’re at the end and it forced me to work harder on the compounds; yet I still hit a PR on my main movement of the day done 5th in the workout. I always do calves and leg curls first but this was the first time doing extensions first too.

As I put in my last post this week was my first week back at Gold’s. I won’t be doing it for every workout because my home gym is good but I like getting out for now and going so I’ll rotate workouts I can do From home with the equipment I have and workouts I need more machines with at golds gym.

Rev Band SSB Squats and Rev Band Hack Squats are very similar for me as both are incredibly difficult and hit my quads far better than regular barbell squats. I also can feel my quads work more with the Cybex leg Press at golds than my hammer strength one from home; but the hammer strength one is far more difficult which is funny. Either way I’ll enjoy both.

[musclehead09]

Tuesday June 15, 2021

Pull Day

Deficit Barbell Row (using 25’s instead of 45’s)
45x10
75x8
95x6
115x6
135x4
155x4
175x4 (shown)

Backoff set
145x10 (shown)

Pull-ups w/ Band Assist
BW + Monster Mini x10,8 (first set shown)

Backoff sets
BW + Light Band x12,10 (first set shown)

Incline Chest Sup DB Row
40’s x12,10,8

Barbell Curl
45x8
55x6
65x4
75x6

Backoff set
65x8

Incline DB Curl
25’s x8

Backoff sets
20’s x12,10
15’s x12

[musclehead09]

Wednesday June 16, 2021

Push Day (Shoulder Focused)

Flat DB Bench
15’s x10
30’s x8
45’s x8
60’s x6
70’s x4
80’s x9 (shown; 1 more rep than last time)

Backoff set
60’s x12
(Rest 3 min)

Overhead Press
65x6
85x4
95x6 (Shown)

Backoff set
75x10
(Rest 3 min)

Side Lateral
5’s x25 + 10’s x15 + 20’s x10 (ascending; 20’s were partials )
Rest 3 mins
20’s x10 + 10’s x15 + 5’s x25 (descending/dropset; broke 5’s x25 into mini sets of 5-10). No partials this set)

Incline Rear Swings (backwards)
25’s x15,10,8
(Rest 45 sec)

Overhead Plate Raise
25x15 + 6 + 4
(Rest Pause; 20 sec breaks)

Band Pushdown
2 Red Minis 4 hands up 2x25 (2nd set shown)
(Rest 3 min)

[musclehead09]

Friday June 18, 2021

Leg Day (Glute/Ham Focus)

Hack Calf Raise (2 sec top/5 sec bottom)
90x10
180x8
270x7 (PR)
(Rest 1 min)

Rotary Calf Raise (2 sec top/5 sec bottom)
90x15
110x12
130x8
(45 sec rest)

Cybex Lying Leg Curl
50x10
65x10
80x10
90x8
(Rest 1-1:30)

Backoff set
75x12
(Rest 2 min)

Low Bar Squat
45x5
135x4
185x3
225x2
275x1 (add belt)
295x1
315x3
(Rest 3 min)

Backoff set
225x10
(Rest 3 min)

Trap Bar RDL
60 (empty bar) x10
150x8
200x6
240x2 (lost grip)
240x5 (couldn’t hold onto trap bar; lost my straps yesterday but found them)
(Rest 2-3 min)

Walking Lunge
BW + 25 lb plates x20 (per leg)
BW only x20 (per leg)
(Rest 3 min)

[musclehead09]

Saturday June 19, 2021

Pull Day

Chest Sup T-Bar Row
85x10
110x8
130x6
145x4
165x4 (harder than I wanted it to be)

Backoff set
130x10 (felt good)

Lat Pulldown w/ 2 handles
85x10
100x8
120x6
140x4
160x5

Backoff set
120x10

Cable Row (Wide Neutral Grip)
100x8
115x6

Machine Pullover
80x8
100x8
(Best movement for lat stretch)

Free Motion Curl
35x10
45x8
60x10 (PR; 2 more reps than last time)

Backoff set
45x12

HS Preacher Curl
29x8
49x6
59x4
64x6

Backoff set
49x10

DB Hammer Curl
Dropset 35’s x6 + 20’s x8 + 15’s x10

[musclehead09]

Sunday June 20, 2021

Push Day (Chest Dominant)

Rev Band Incline Smith Press
135 + Rev Light x10
185 + Rev Light x8
205 + Rev Light x6
225 + Rev Light x4
(Rest 1-2 min)

245 + Rev Light x6 (PR)
(Rest 3 min)

Flat DB Bench
50’s x8
65’s x6
(Rest 1-2 min)

80’s x almost 10 (went for 10 just couldn’t lockout my left arm. Being second in the workout this is good for me)
(Rest 2 min)

High to Low Cable Crossover
30x12
40x12
50x10
(Rest 1 min)

60x8 (probably a PR; the one here is hard)
(Rest 2 min)

HS BTN Press
100x8
125x6
150x4 (failed on 5)

Arsenal Side Lateral
20x10
30x10
Dropset 40x8 + 30x8 + 20x8 (both drops were mostly partials)
(Rest 1-1:30 before Dropset)

Rear Delt Cable X’s
20x10
30x10
Dropset 35x8 + 25x8 + 15x8
(Rest 1 min before dropset)

Overhead Rope Pushdown
30x12
40x10
50x8
(Rest 1-2 min)

HS Dip
94x10 (facing outward)
144x8 (facing inward)
184x8 (facing inward)
(Rest 1-1:30)

[musclehead09]

Wednesday June 23, 2021

Legs (Quad Focus)

Calf Press (2 sec top / 5 sec bottom)
208x17
228x10
248x7
208x8
(Rest 1:30)

Lying Leg Curl
10x10
20x10
30x10
40x8 (PR on my old rusted machine)
(Rest 1-1:30)

Backoff sets
30x10
20x15
(Rest 2 min)

Rev Band High Bar Squats
135 + Rev Light x8
185 + Rev Light x6
225 + Rev Light x5
275 + Rev Light x4
(Rest 1:30-2:30)

295 + Rev Light x3

315 + Rev Light x8 (PR for this variant being high bar; when I was a lot fatter I could do low bar without bands for 315x12 but I’ll take this being high bar and a lot lighter)
(Rest 3 min)

HS Leg Press w/ Rev Band
298 + Rev Light x10
388 + Rev Light x8
478 + Rev Light x6
528 + Rev Light x6
(Rest 2 min; Will never use rev band for this again probably but wanted to see how it felt)

Leg Extension
55x20
70x20
85x20 (15 took a few breaths then did 5 more. This is 5 more lbs than last time and at the end as a finisher versus beginning as pre-exhaust)
(Rest 1:30)

Massive quad pump after the extensions.

[musclehead09]

Friday June 25, 2021

Pull Day + Extra Calves (may start doing some calves every workout because they’ve always been so small)


Hack Calf Press (2 sec top/5 sec bottom)
180x10,8
(Rest 1 min)

Donkey Calf Raise
120x6
(Rest 1 min)

HS Lat Row
57x10
82x10
97x8
107x8
(Rest 1-2 min)

Mechanical Dropset
127x8 standing + 127x8 kneeling (PR; did 7 reps on left arm standing, 8 on right)
(Rest 3 min)

Neutral Grip Chin
BW 2x7
(Rest 3 min)

Cable Row
85x10
120x8
(Rest 2 min)

HS Shrug (3 count hold at top)
225x10
315x8 (PR)
365x6 (PR)
(Rest 2 min)

Incline Machine Curl
30x10
50x8
60x6
70x4
80x15 (PR)
(Rest 1 min)

Free Motion Cable Curl
45x8
60x6
(Rest 1-1:30)

Backoff set
40x12
(Rest 1:30)

[musclehead09]

Saturday June 26, 2021

Push Day

Rev Band Smith Flat Bench
135 + Rev Light x10
185 + Rev Light x8
225 + Rev Light x6
250 + Rev Light x4
275 + Rev Light x6 (PR)
(Rest 2-3 min)

Backoff set
225 + Rev Light x12
(Rest 3 min)

Incline DB Press
50’s x8
65’s 2x6
(Rest 2-3 min)

Incline Cable Fly
30x12
40x8
(Rest 1 min)

Backoff set
35x10
(Rest 2 min)

One Arm Cable Side Lateral
20x10
30x10 (brutal PR)
(Rest 1:30-2 min)

Backoff set
25x10
(Rest 1-1:30)

Mechanical Dropset/Superset
Incline Rear Swing 20’s 2x10
Incline Rear Lateral 20’s 2x10
(Rest 1 min)

Cross Body Pushdown
20x15
35x12
50x8 (last 2-3 were partials)
(Rest 1 min)
Dropset
40x8 + 30x8 + 20x8 (brutal pump)
(Easily my favorite Pushdown variant)

[xRequiem]

Glad to see you logging consistently again. Any plans on getting back into strength training? Got a promotion lined up after the degree or just getting it to make yourself more appealing on the market?