Paralyzed Powerlifting log

[golli1982]

Monday 12/28/20 Bench(Chest, Shoulders, Triceps)

Bench Press
45x12, 2 sets
95x8
135x5
185x3
200x6, last 2 reps paused
225x3, all reps paused
235x3, last rep paused
170x8, last 2 reps paused
Added 3 board
235x3
245x2
Added 2 board
225x3

Incline Barbell Press
135x8
155x6
170x5
Pec-Dec Flyes
110x20
140x29

One-Arm Rear Delt Cable Flyes
20x2x15
30x15
Seated Side DB Raises
10x15
15x15
20x12
Shoulder Horn
5x20
7x20

Rope Triceps Pushdowns(w/Fatgrips)
80x15
90x15
100x12

Abs

[golli1982]

Wednesday 12/30/20 Accessory(Back, Biceps)

Barbell Rows(on Incline)
115x10
135x10
155x10
175x5
115x10
Wide-Grip Pulldowns
110x12
130x12
150x10, this started hurting my shoulder
90x12
Machine Rows
100x15
120x15
140x15

Neck Harness
30x20
40x20
All 4 sides

Seated DB Curls
25x3x10
One-Arm Machine Preacher Curls
35x3x12

Grip work
Abs

[golli1982]

Monday 1/4/20 Bench

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1
260x missed(didn’t have this today)
Added Slingshot
275x1
295x1
225x8

Hammer Wide-Grip ISO Chest Press(weight loaded)
45x20
55x20
65x20

Wide-Grip Pulldowns
100x12
115x12
130x12
145x12
Magnum Machine Rows
100x12
125x12
140x12
150x12
Face Pulls(on dual cables)
50x15
60x15
70x15

Triceps Pushdowns/Hammer Curls
80x20/25x12
100x20/30x12
120x15/35x8

Stationary Handbike: 10mins

[golli1982]

Wednesday 1/6/21 Bench

Illegal Wide-Grip Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x10 last 2 reps paused
165x10 last 2 reps paused
175x10 last 2 reps paused

Seated Overhead Shoulder Press(on Smith)
45x5, 2 sets
95x3
115x5
125x5
135x5

One-Arm DB Rows
35x12
45x12
55x10
Neutral-Grip Pulldowns
115x12
130x12
145x12
Reverse Rear Delt Pec-Dec Flyes
100x15
110x15
120x15

That was it. Had to leave after this because my daughter had to go get ready for work

[golli1982]

Saturday 1/9/20 Accessory(Back, Biceps)

Magnum Machine Rows
110x12
125x12
150x12
165x12
V-Bar Pulldowns(w/fat bar attachment)
85x12
100x12
115x12
130x8

Machine Scapular Shrugs
90x15
100x15
110x15

Hammer Curls w/Fatgrips
20x12
25x12, 3 sets
One-Armed
30x8
35x6
40x4, 2 sets
These with the Fatgrips really works the wrists!!

Abs/Lower back

[golli1982]

Monday 1/11/21 Bench(Chest, Shoulders, Triceps)

Bench Press
45x12, 2 sets
95x8
135x5
185x3
220x3
230x3
240x3, this is a PR triple since my comeback
Added 4 board
240x5
250x5

Hammer-Incline Machine(plate loaded)
45x15
55x15
65x15
Cable Chest Flyes
30x20
40x20
50x20

Seated Side DB Raises
10x15
12x15
15x15
One-Arm Cable Rear Delt Flyes
30x3x15

Lying Rolling DB Triceps Extensions
25x12
35x12
Rope Triceps Pushdowns/Chair Dips
80x2x15/BW x2xfailure

[golli1982]

Thursday 1/14/21 Accessory(Back)

Barbell Rows(on Incline)
85x10
105x10
125x10
145x10
165x6
145x8
125x8
105x10
85x12
Nautilus Machine Rows
105x15
120x15
135x15
150x15
One-Arm Lat Pulldowns
50x15
60x15
70x15

Seated Hammer Machine Shrugs(plate loaded)
135x10
185x10
235x10
Neck Harness
40x20
50x20
All 4 sides

That was it. Didn’t have time for biceps work