Dear diary

[Filmbuff81]

1. Meadows Row

Feeder sets
25x15
50x10
75x4

Work sets
95x12 @10
115x8 @10

+10lbs on both top sets from last week.

2. Banded Pullup - 3, 10, 9, 8
Gray+Orange

All sets to failure except the 3 rep feeder set obviously.

+1 rep on all sets.

3. Banded Dumbbell Pullover

25x10 @9, 25x10 @9.5

Used an orange band this week. Still a bit of a pain to setup but I do enjoy the exercise.


4. Rack Pull

Feeders
135x4
225x4
255x3

Work sets
275x8 @8.5
275x8 @9
275x8 @9.5
275x8 @10

I really shot rack pulls with the tweak John suggests on actively engaging the lats through the pulls. Gives a solid pump to whole back.

Lower back is feeling good. These were tough but not bad.

Looks like I can start loading the lower back hard again.

However I’ll probably keep squats out of rotation for a while longer.


5. Rear Deltoid Row

Feeder- 50x4

Work sets

110x15 @9

150x11 @10+110x10 @10

+10lbs on both work sets and the drop.

All in all a solid day.


John meadows rack pulls

https://youtu.be/djJXkEnysDI

[Filmbuff81]

High Evolutionary- W2D3 - Arms

1. Drag Curl

Feeders
20x15, 30x8, 40x8

Work sets
50x15 @9.5, 50x15 @10, 50x15 @10

2. Dumbbell Preacher Curl
25x12 @9.5, 25x12 @10, 25x12 @10

3. Hammer Curl

30x8 @9.5, 30x8 @10, 30x8 @10

4. Rope Pushdown

Feeder
100x13

Work sets
120x10 @9, 120x10 @9.5, 120x10 @10

5. Cable Tricep Pushdown (Dual Single Handles)

Feeder
120x12

145x12 @9.5, 145x12 @10, 145x8 @10

6. Overhead Tricep Rope Extension

100x10 @10, 100x9 @10, 100x8 @10

Back to the grind of legs tomorrow.

[Filmbuff81]

Just realized I haven’t deloaded properly for probably 7 weeks which is my upper limit.

The back tweak 2 weeks ago should’ve been my cue to deload vs pushing ahead lol.

Woke up yesterday feeling a little run down with zero desire do train.

I’m almost a month into my diet too, so probably time to adjust my training volume to accommodate the lack of calories.

[Filmbuff81]

Feeling decent after a week off.

Squat (Barbell)
Set 1: 135 lb × 8
Set 2: 185 lb × 6
Set 3: 225 lb × 4
Set 4: 275 lb × 3
Set 5: 315 lb × 1
Set 6: 365 lb × 5 @ 7.5
Set 7: 335 lb × 8 @ 7.5
Set 8: 335 lb × 8 @ 8.5

Overhead Press (Barbell)
Set 1: 45 lb × 15
Set 2: 65 lb × 8
Set 3: 95 lb × 5
Set 4: 125 lb × 8 @ 7.5
Set 5: 125 lb × 8 @ 8

Glute Ham Raise
Set 1: 8 reps @ 7
Set 2: 8 reps @ 7
Set 3: 8 reps @ 7.5

Once I hit 10 across the board I’ll add weight again.

Wide grip Rear Delt Row
Set 1: 50 lb × 13
Set 2: 120 lb × 13 @ 8.5
Set 3: 120 lb × 13 @ 9
Set 4: 120 lb × 12 @ 9.5

Hammer Curl (Dumbbell)
Set 1: 25 lb × 20 @ 10
Set 2: 25 lb × 18 @ 10
Set 3: 25 lb × 16 @ 10

Up to 30lbs once I can hit 3x25

[Filmbuff81]

1. Deadlift

Warmups
135x8, 185x5, 225x3, 275x3, 315x1, 365x1,

Work sets
405x4 @8, 405x4 @8.5, 405x4 @9

2 sets mixed grip, 1 with straps.

Still gotta watch out for my forearms so we will see How they feel tomorrow.

Grip was a tad iffy.

2. Bench Press

Warmups

45x20, 95x8, 135x5, 185x3, 225x1, 265x1

Top set
295x3 @8

Back off sets
225x10 @7.5, 225x10 @8

Goal was for 275-95x3 @ 8.5 top set

Top set paused.

Pretty easy across the board.

3. Standing Banded Hip Abduction - 15, 15, 15
Red mini + 1 second iso hold on each rep.

4. Banded Pullups - 6, 6, 6, 6

One day I’ll be able to do weighted again haha.

[Filmbuff81]

1. Squat - 135x10, 285x5, 225x4, 275x3, 315x1, 385x4, 385x4, 385x4

2. Weighted Dip - 0x10, 0x10, 25x8 @7.5, 25x8 @8, 25x8 @8.5

3. Captain's Chair Straight Leg Raise - 10, 10, 8

4. Cable Rope Pullover - 50x15, 100x12 @8.5, 100x12 @9, 100x10 @9

5. Incline Dumbbell Curl - 20x12, 25x15 @9, 25x15 @9.5, 25x12 @9

6. Face Pull - 100x17 @9, 100x16 @9, 100x15 @9, 100x15 @9.5

Solid day.

Pause dead’s and bench on the docket for tomorrow.

[Filmbuff81]

1. 3ct Pause Deadlift

135x6, 185x5, 225x3, 275x3, 315x1

380x2, 380x2, 380x2, 380x2

2. 2ct Pause Bench Press

45x20, 95x10, 135x5, 185x3, 225x3

250x5, 250x5, 250x5

3. Plate Loaded Row

90x10, 140x10 @7, 140x10 @7, 140x10 @7.5

4. Lying Leg Curl Plate Loaded

25x10, 50x8 @8, 50x8 @8.5, 50x6 @9.5

5. Dumbbell Shrug

65x22 @9, 65x21 @9, 65x20 @9

[Filmbuff81]

My left forearm is giving my some issues again, so I’ve been pulling some sets strapless and other days nothing but straps for deadlifts.

Arm/pump day

1a. EZ Bar Curl - 30x8, 40x8, 50x8 @8, 50x8, 50x8
1b. E-Z Bar Floor Skull Crushers - 30x8, 40x8, 50x8 @8, 50x8, 50x8
2a. Incline Db Curl Reverse 21’S - 25x21, 25x21, 25x21
2b. Triceps Pressdown (Reverse 21'S) - 100x21, 100x21, 100x21
3a. Dumbbell Lateral Raise - 20x20, 20x20, 20x20
3b. Band Pull Apart - 20, 20, 20
3c. Calf Press On Leg Press - 270x12, 270x12, 270x12
3d. Bicycle Crunch - 15, 15, 15

Week 2 - Upper/Lower 6x split. First 5 days

Lower 1

1. Deadlift - 135x8, 185x5, 225x3, 275x3, 315x1, 365x1, 405x3, 405x3, 405x3
2. Leg Press - 270x8, 360x8, 450x8, 540x8 @7, 540x8 @7
3. Cable Pullthrough - 70x15, 80x15 @9, 80x14 @9, 80x12 @9
4. Lying Leg Curl Plate Loaded - 25x10, 50x8 @8, 50x8 @8.5, 50x7 @9
5. Calf Press On Leg Press - 450x10, 540x10, 540x10

Upper 1

1. Bench Press - 45x20, 95x8, 135x6, 185x3, 225x1, 275x1, 300x2 @8, 260x6, 260x6, 260x6
2. Band Assisted Chins - 10, 8, 7
3. Arnold Press - 20x12, 40x12 @9, 40x12 @9.5
4. Incline Dumbbell Row - 40x15, 65x15 @9, 65x12 @9
5. Face Pull - 70x20 @9.5, 70x15 @9
6. Dumbbell Lateral Raise - 20x17 @9, 20x15 @10
7. Concentration Curl - 25x14 @9, 25x12 @9.5, 20x12 @9.5


Lower 2

1. Squat - 135x10, 185x5, 225x3, 275x3, 315x1, 355x6, 355x6, 355x6
2. Good Morning - 45x10, 95x8, 115x12 @7, 115x12 @7
3. Plate Loaded Leg Extension - 25x12, 50x15 @9, 50x13 @9, 50x12 @9
4. Standing Banded Hip Abduction - 19, 18, 18

Upper 2

1. Overhead Press - 45x15, 65x6, 95x5, 140x4, 140x4, 140x4
2. One Arm Lat Pulldown - 70x10, 120x11 @9, 120x10 @9
3. Close-Grip Bench Press - 45x15, 135x10, 185x12 @7, 185x10 @7
4. Plate Loaded Row - 50x10, 100x7, 140x10 @7, 140x10 @7
5. Low To High Cable Fly - 20x16 @9, 20x15 @9
6a. Incline Dumbbell Shrug - 40x15, 65x20 @9, 65x20 @9.5, 65x18 @9
6b. Cable Upright Row - 70x15, 100x20 @9, 65x18 @9, 65x17 @9
7. Ez Bar Skullcrusher - 65x10, 65x10


Lower 3

1. 5” Block Pull - 135x8, 185x5, 225x3, 315x3, 365x1, 415x1, 445x4 @8, 445x4 @8.5
2. DB Bulgarian Split Squat - 0x10, 40x12 @7, 40x12 @7.5
3. Barbell Hip Thrust - 225x10, 315x10 @7, 315x8 @7

I cut out seated calf raises and leg raises.

I was pretty spent after those 3 exercises.


M1W2D6 - Upper 3.

1. Flat Back Barbell Bench Press - 45x20, 95x10, 135x10, 185x3, 225x10 @7, 225x10 @7.5

2. Band Assisted Pull-Ups - 9, 8

3 second eccentrics

3. Weighted Dip - 0x10, 0x10, 25x10 @8, 25x10 @9

4. One-Arm Dumbbell Row - 65x10, 100x10 @9, 100x10 @9.5

5. EZ Bar Curl - 30x12, 40x15 @9, 40x15 @9.5, 40x15 @10

6. Bicycle Crunch - 12, 12

7. Egyptian Cable Lateral Raise - 10x10, 20x30 @10, 20x29 @10

[Filmbuff81]

1. Squat - 135x8, 135x5, 185x5, 225x3, 275x3, 315x1, 370x8 @8.5, 355x6 @8.5, 355x6 @9

2. Overhead Press - 45x15, 65x5, 95x3, 127.5x8 @7.5, 127.5x8 @8, 127.5x8 @8

3. Weighted Glute Ham Raise - 0x10 @7, 0x10 @7.5, 0x10 @8
I’ll add weight next time.

4. Rear Deltoid Row - 50x15, 120x15 @8, 120x15 @8.5, 120x15 @9

5. Hammer Curl - 25x24 @10, 25x20 @10, 25x20 @10

So painful lol

[Filmbuff81]

This was yesterday’s workout.

1. Deadlift - 135x8, 185x5, 225x3, 315x3, 365x1, 430x2, 430x2, 430x2, 430x2

2. Bench Press - 45x20, 95x10, 135x5, 185x3, 225x3, 275x6 @8.5, 245x8 @8, 245x8 @8.5

3. Standing Banded Hip Abduction - 15, 15, 15

4. Banded Pullups - 8, 8, 8, 8

gray + orange band.

Starting to get worn down a bit. Down about 15lbs and all the heavy squats and pulls are slowly catching up to me.

Might need to take a true diet break soon and maintain for a week or 2.

[Filmbuff81]

1. Squat - 135x10, 185x5, 225x3, 275x3, 315x1, 365x1, 405x4 @7.5, 405x4, 405x4, 405x4

2. Weighted Dip - 0x8, 0x8, 30x8 @8, 30x8 @8.5, 30x8 @9.5

3. Captain's Chair Straight Leg Raise - 12, 11, 10

4. Cable Rope Pullover - 50x13, 100x12 @8.5, 100x12 @9.5, 100x10 @9.5

5. Incline Dumbbell Curl - 20x12, 25x12 @9, 25x12 @9.5

6. Face Pull - 100x19 @8.5, 100x17 @9, 100x16 @9.5, 100x15 @9.5

Legs are dead.

[Filmbuff81]

1. 3ct Pause Deadlift - 135x6, 185x3, 225x3, 275x2, 315x1, 390x2, 390x2, 390x2, 390x2

These will never not suck.

2. 2ct Pause Bench Press - 45x10, 95x10, 135x5, 185x3, 225x1, 250x5, 250x5, 250x5, 250x5

3. Plate Loaded Row - 100x10, 150x10 @7, 150x10 @7.5, 150x10 @7.5

4. Lying Leg Curl Plate Loaded - 55x8, 55x8

5. Dumbbell Shrug - 65x25 @7, 65x25 @7.5, 65x28 @8

[Filmbuff81]

1a. EZ Bar Curl - 30x12, 50x12, 50x12, 50x12
1b. E-Z Bar Floor Skull Crushers - 30x12, 50x12, 50x12, 50x12

2a. Incline Db Curl Reverse 21’S - 25x21, 25x21, 25x21
2b. Triceps Pressdown (Reverse 21'S) - 100x21, 100x21, 100x21

3a. Dumbbell Lateral Raise - 25x20, 25x20, 25x20
3b. Band Pull Apart - 20, 20, 20
3c. Seated Calf Raise - 50x20, 75x15, 75x15
3d. Bicycle Crunch - 15, 15, 15

Week 3 in the books.

On to week 4 and things start to get pretty interesting weight wise.

[Filmbuff81]

1. Deadlift - 135x8, 185x4, 225x3, 275x3, 315x1, 365x1, 405x1,

465x2 @9 - Mixed grip

405x3, 405x3, 405x3 - Straps

Top set I’d say was 8-8.5 for my back but a 9 for my left forearm and hand.

Felt better than the last couple weeks, but the last couple fingers definitely still have a distinct weakness to them.

Not sure they’ll get back to 100% strength wise, but not bad.

2. Leg Press - 270x8, 360x8, 450x3, 560x8 @7, 560x8 @7

3. Cable Pullthrough - 70x15, 70x15, 70x15

4. Lying Leg Curl Plate Loaded - 60x8 @8.5, 60x8 @9, 60x6 @9

5. Calf Press On Leg Press - 270x8, 360x10, 450x3, 560x10, 560x10

[Filmbuff81]

1. 1ct Bench Press - 45x20, 95x8, 135x6, 185x3, 225x1, 260x6, 260x6, 260x6

2. Chinup

gray band 1x6
BW 3x3
Gray band x 9, 8

3. Arnold Press - 25x12, 50x12 @8.5, 50x10 @8.5

4. Incline Dumbbell Row - 50x10, 65x15 @8.5, 65x13 @9

5. Face Pull - 70x20, 70x20

6. Dumbbell Lateral Raise - 25x20, 25x15 + 5 partials

7. Concentration Curl - 25x15, 25x14, 25x12

[Filmbuff81]

1. Squat - 135x10, 185x5, 225x3, 275x1, 315x1, 380x6, 380x6, 380x6

SBD bent came in and it’s fantastic.

Gonna take some time to break in but it felt nice.

2. Good Morning - 45x10, 95x6, 115x12 @7, 115x12 @7.5

Still dialing in form I’ll up the weight next time.

3. Plate Loaded Leg Extension - 25x12, 50x15 @8.5, 50x15 @9, 50x15 @9.5

4. Standing Banded Hip Abduction - 20, 20, 20

[Filmbuff81]

1a. Overhead Press - 45x10, 65x3, 95x3, 115x1, 140x3, 140x3, 140x3
1b. Push Press - 45x10, 65x3, 95x3, 115x1, 140x3, 140x3, 140x3

2. One Arm Lat Pulldown - 70x10, 120x12 @9, 120x10 @9

3. Floor Press - 140x6, 185x12 @7, 185x12 @7

4. Plate Loaded Row - 50x10, 140x4, 160x10 @7, 160x10 @7.5

5. Cable Fly - 50x20 @8.5, 50x20 @9

6a. Incline Dumbbell Shrug - 40x15, 65x20 @9, 65x20 @9.5
6b. Rear Lateral Raise - 10x15, 20x16 @9, 20x16 @9.5

7. Ez Bar Skullcrusher - 70x10 @8, 70x10 @8.5

Another solid day.

[Filmbuff81]

1. 4” Block Pull - 135x5, 225x5, 275x3, 315x1, 365x1, 405x1, 455x1, 500x3 @8, 500x3 @8.5

Should’ve been 4 reps for the top sets but I haven’t touched 500 since January, so still a victory.

First set was mixed grip and then the 2nd set was straps.

My left forearm and hand are really the limiting factors. Back has a lot more in it.

2. Bulgarian Split Squat - 0x10, 50x12 @7, 50x12 @7

3. Weighted Hyperextension - 70x10 @7, 70x10 @7

Normally I do hip thrusts but too tired today.

Took a diet break this week, and cut out some exercises in this day.

Starting to feel beat up lifting heavy on this diet lol.

One more day on week 4 then onto week 5 where it’s a pretty heavy week before a mini “deload”

I normally can only last 4-6 weeks before I really start feeling it so it’ll be a Welcome break.

[Filmbuff81]

1. Flat Back Barbell Bench Press - 45x20, 95x10, 135x5, 185x3, 235x10 @7, 235x10 @8, 235x10 @8

2. Neutral Grip Pull-Up with 3 second eccentrics

6 - gray mini band.
5 BW
4 - Gray mini band

These were tough the day after heavy pulls.

3. Weighted Dip - 0x10, 0x10, 30x10 @8.5, 30x10 @9.5

4. One-Arm Dumbbell Row - 65x8, 100x11 @9, 100x10 @9

5. EZ Bar Curl - 30x12, 45x15 @8, 45x15 @8.5, 45x15 @9

6. Egypt Cable Lateral Raise - 20x30, 20x30

So much burn.

7. Kneeling Cable Crunch - 170x15+170x8+170x7+170x6

[Filmbuff81]

1. Squat

135x10
185x5
225x3
275x3
315x1
365x1
405x1
455x1
480x1
505x1 @8 5lbs PR.
445x3
405x4, 405x4

This was a completely off book and unintended PR.

I was just adding in an over warm single or 2 but they felt too good after warmups had been sucking to not try a PR attempt.

Realistically had a triple in me but not pushing it.

2. Overhead Press - 45x10, 95x5, 135x8, 135x8, 135x8

3. Rear Deltoid Row - 50x15, 100x15, 125x15 @8.5, 125x13 @9, 125x12 @9

4. Hammer Curl - 25x25 @9.5, 25x22 @10, 25x21 @10

5. Weighted Glute Ham Raise - 0x10, 0x10, 0x10

[Filmbuff81]

1. Deadlift - 135x5, 185x5, 225x3, 315x3, 365x1, 430x3, 430x3, 430x3

2. Bench Press - 45x20, 95x8, 135x5, 185x3, 225x2, 275x1, 295x4 @8.5, 275x6 @8.5, 275x6 @9

3. Standing Banded Hip Abduction - 20, 20, 20

Red mini + some pink thing

4. Pullups - 8, 8, 5

Used gray band. Was using gray+orange before so these are progressing.

[Filmbuff81]

1. Squat - 135x10, 185x5, 225x3, 275x1, 315x1, 365x1, 390x6, 390x6, 390x6

2. Weighted Dip - 0x8, 0x8, 35x8 @8, 35x8 @8.5, 35x8 @9

3. Lying Knee Raise With Band - 10, 10, 10

4. Cable Rope Pullover - 70x13, 90x15 @9, 90x13 @9, 90x12 @9.5

Dropped the weight a tad to up the reps a bit and my back is still cramping lol.

5. Incline Dumbbell Curl - 25x15, 25x13, 25x13

6. Face Pull - 70x10, 100x20, 100x19, 100x17, 100x16

Solid day, was dragging my ass a bit. Looking forward to week 6 mini deload in a few days.

[Filmbuff81]

1. 3ct Pause Deadlift - 135x6, 225x3, 275x1, 315x1, 365x1, 415x2, 415x2, 415x2, 415x2

These are always soul crushing, but are damn effective.


2. 2ct Pause Bench Press - 135x8, 135x5, 185x3, 225x1, 250x6, 250x6, 250x6

These felt pretty solid.

3. Plate Loaded Row - 90x10, 180x10 @7.5, 180x10 @7.5, 180x10 @8.5

4. Weighted Glute Ham Raise - 10x8 @8, 10x8 @8.5, 10x8 @8.5

5. Dumbbell Shrug - 70x25 @7.5, 70x26 @9.5, 70x25 @10

Cut the rest times down hard so I could get the proper RPE vs upping weight.

[Filmbuff81]

1a. EZ Bar Curl - 30x15, 55x12, 55x12, 55x12
1b. E-Z Bar Floor Skull Crushers - 30x15, 55x12, 55x12, 55x12

2a. Incline Db Curl Reverse 21’S - 30x21, 30x21, 30x21
2b. Triceps Pressdown (Reverse 21'S) - 105x21, 105x21, 105x21

3a. Dumbbell Lateral Raise - 25x20, 25x20, 25x20
3b. Band Pull Apart - 20, 20, 20
3c. Seated Calf Raise - 75x20, 75x20, 75x20
3d. Bicycle Crunch - 20, 20, 20

[Filmbuff81]

Been lazy on posting but still training.

Push

Incline Bench Press (Barbell)
Set 1: 45 lb × 15
Set 2: 95 lb × 6
Set 3: 135 lb × 5
Set 4: 185 lb × 3
Set 5: 225 lb × 1
Set 6: 275 lb × 5 @ 7
Set 7: 275 lb × 5 @ 7.5

Notes: Slight incline

Bench Press - Close Grip (Barbell)
Set 1: 135 lb × 7
Set 2: 225 lb × 10
Set 3: 225 lb × 7

Upright Row (Cable)
Set 1: 105 lb × 10
Set 2: 125 lb × 10
Set 3: 125 lb × 8

EZ bar curl
Set 1: 25 lb × 15
Set 2: 55 lb × 10
Set 3: 55 lb × 10

Legs

Squat (Barbell)
Set 1: 135 lb × 8
Set 2: 225 lb × 6
Set 3: 275 lb × 3
Set 4: 315 lb × 1
Set 5: 365 lb × 1
Set 6: 405 lb × 1
Set 7: 365 lb × 10 @ 7
Set 8: 365 lb × 8 @ 7

Leg Press
Set 1: 270 lb × 4
Set 2: 450 lb × 6
Set 3: 555 lb × 15 @ 7
Set 4: 555 lb × 13 @ 7

Calf Press on Leg Press
Set 1: 270 lb × 4
Set 2: 450 lb × 8
Set 3: 555 lb × 8 @ 7
Set 4: 555 lb × 8 @ 7.5
Set 5: 555 lb × 8
Set 6: 555 lb × 8

Lying Leg Curl (Machine)
Set 1: 25 lb × 15 @ 7
Set 2: 28 lb × 12 @ 7

Cable Crunch
Set 1: 130 lb × 20
Set 2: 130 lb × 15 [Drop Set]
Set 3: 130 lb × 15 [Drop Set]

Pull
Chest Supported Row
Set 1: 90 lb × 10
Set 2: 140 lb × 6
Set 3: 190 lb × 8 @ 7
Set 4: 190 lb × 7 @ 7

Wide grip Rear Delt Row
Set 1: 110 lb × 15 @ 7
Set 2: 120 lb × 14 @ 7

Lat Pulldown (Single Arm)
Set 1: 100 lb × 10 @ 7
Set 2: 100 lb × 10 @ 7

Hammer Curl (Dumbbell)
Set 1: 25 lb × 18 @ 7
Set 2: 25 lb × 15 @ 7

Reverse Fly (Cable)
Set 1: 20 lb × 17 @ 7
Set 2: 20 lb × 15 @ 7

Lateral Raise (Cable)
Set 1: 20 lb × 15 @ 7
Set 2: 20 lb × 14

Shrug (Dumbbell)
Set 1: 100 lb × 15 @ 7
Set 2: 100 lb × 13 @ 7

Push

Incline Bench Press (Dumbbell)
Set 1: 40 lb × 15
Set 2: 65 lb × 8
Set 3: 100 lb × 8 @ 7
Set 4: 100 lb × 8 @ 7.5

Triceps Dip
Set 1: 13 reps @ 7
Set 2: 10 reps @ 7

Bench Press (Dumbbell)
Set 1: 40 lb × 12 [Warm-up]
Set 2: 65 lb × 12 @ 7
Set 3: 65 lb × 10 @ 7

Bicep Curl (Cable)
Set 1: 20 lb × 22
Set 2: 30 lb × 16
Set 3: 30 lb × 15

Lateral Raise (Dumbbell)
Set 1: 20 lb × 18 @ 7
Set 2: 20 lb × 16 @ 7

Legs

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 8
Set 2: 185 lb × 5
Set 3: 225 lb × 3
Set 4: 275 lb × 1
Set 5: 315 lb × 8
Set 6: 315 lb × 7
Set 7: 315 lb × 7

Hip Thrust (Barbell)
Set 1: 225 lb × 15
Set 2: 225 lb × 12
Set 3: 225 lb × 10

Leg Press
Set 1: 270 lb × 10
Set 2: 360 lb × 3
Set 3: 450 lb × 18
Set 4: 450 lb × 17
Set 5: 450 lb × 17

Calf Press on Leg Press
Set 1: 270 lb × 12
Set 2: 360 lb × 6
Set 3: 450 lb × 10
Set 4: 450 lb × 10
Set 5: 450 lb × 10

Bulgarian Split Squat
Set 1: 25 lb × 12
Set 2: 25 lb × 10
Set 3: 25 lb × 10

Leg Extension - myo reps
Set 1: 25 lb × 15
Set 2: 25 lb × 7 [Drop Set]
Set 3: 25 lb × 7 [Drop Set]

[Anthony21]

It's good to see that you're still going strong man.

[Filmbuff81]

It's good to see that you're still going strong man.

Thanks Anthony!

Trying to stay consistent on posting haha.

But you know how it goes.

[Anthony21]

Thanks Anthony!

Trying to stay consistent on posting haha.

But you know how it goes.

Yeah I get it man. I'm trying to stay consistent myself. Sometimes I'll forget to post 1-2 training sessions and just forget about my log lol.

I'm trying to not let that happen again.

[Filmbuff81]

Chin Up
Set 1: 8 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 8 reps
Set 5: 7 reps

Notes: Set 1 gray band.

Sets 2 and 3 BW.

Set 4 and 5 - gray band

Lat Pulldown (Single Arm)
Set 1: 85 lb × 12
Set 2: 85 lb × 11

Single Arm Cable Row
Set 1: 85 lb × 12
Set 2: 85 lb × 11

Incline Shrug
Set 1: 65 lb × 16
Set 2: 65 lb × 16

Lateral Raise (Cable)
Set 1: 25 lb × 15
Set 2: 25 lb × 13

Concentration Curl (Dumbbell)
Set 1: 25 lb × 13
Set 2: 25 lb × 10

Decent end to the week. Didn’t crush myself on the volume this week.

I’ll be ramping it up a bit soon.

My left hip is acting up again so I may need to tweak my split a bit again.

[Filmbuff81]

Back on the horse after an active recovery week.

Pull 1 - Horizontal Focus
Monday, December 14, 2020 at 7:50 AM

Chest Supported Row
Set 1: 90 lb × 10
Set 2: 140 lb × 6
Set 3: 180 lb × 8 @ 7
Set 4: 180 lb × 8 @ 7.5
Set 5: 180 lb × 7 @ 7

Assisted Neutral Grip Pull-Up - 75lbs assistance
Set 1: 12 Reps @7
Set 2: 10 reps @7.5
Set 3: 8 reps @7

Single Arm Cable Row + lateral flexion
Set 1: 50 lb × 10
Set 2: 70 lb × 11 @ 7
Set 3: 70 lb × 10 @ 7

EZ bar curl
Set 1: 30 lb × 15
Set 2: 55 lb × 12 @ 7
Set 3: 55 lb × 11 @ 7
Set 4: 55 lb × 10 @ 7

Shrug (Dumbbell)
Set 1: 80 lb × 15 @ 7
Set 2: 80 lb × 15 @ 7.5
Set 3: 80 lb × 15 @ 7.5