W6D2:
Bench:
Doing this with partial arch instead of bro bench.
70x5
90x3
110x1
115x2x6
120x2x6
117.5x2x6
Cheat supported DB rows:
41x3x12
Lat pulldowns:
65x2
62.5x2x12
Lateral raises:
11.5x2x10
Super set with prone Y trap raises:
8x2x10
Zottman curls:
14x3x12
DB curls:
16x3x12
W6D1:
Warm up
Squat:
60x5
100x5
120x3
140x2
160x1
180x1
190x1
200x1 - coach let me go for an easy single for my birthday. Post injury PR. Login • Instagram
160x5
170x5
Tempo 3-2-0 Leg press:
130x5
200x3
250x3x12 - this was just hell on the quads. Had to get someone to count my reps so I can just count the tempo. I'm also using a metronome for these so I won't cheat. These were just horrible
Leg curls:
65x12 - these don't feel right. Stopped here
Paused leg extensions:
75x2x12
65x12 - quads were just dead after the leg press
W5D4:
Warm up
Bro bench:
60x5
80x3
100x2
100x1
110x4x6 - last set was regular bench
Iliac lat pulldowns:
185x3x8
super set with DB neutral grip low incline:
40x3x8
Cable pullover:
175x3x8
cable one arm lateral raises:
30x8
35x2x8
Rope pushdowns:
145x4x10
W5D3:
Warm up
Beltless Deadlift:
60x5
100x5
140x3
160x1
170x3x5 - really happy with how the technique went here.
Bulgarian split squat:
24x3x8
DB RDL:
46x2x10
46x6 - was supposed to do 3x8 and realized it before the last set
Hack squat:
90x5
130x3
150x3x10
Glute bridge:
30x3x10
super set with Bird Dog 4x15
W5D2:
Warm up
Medium grip bro bench:
60x5
80x3
100x2
110x6
105x3x6
super set with chest supported one arm rows:
45x5
75x3x8
Lat pulldowns:
75x3x8
lateral raises:
12x3x8
super set with Zottman Curls:
14x2x10
Prone Y Trap Raises:
8x3x8
super set with DB curls:
16x8
14x8
W5D1:
Warm up
Squat:
60x5
100x5
120x3
140x3x5
Leg press:
160x5
230x3
300x3x8
leg curls:
70x3x8
super set with leg extensions:
90x3x8
Good girl machine:
70x3x8
super set with Bad girl machine:
95x3x8
and deadbugs 4x15
W4D4:
Warm up
Bench:
60x5
80x3
100x2
120x1
130x1
135x3 - heavier than it should have been but I worked out before breakfast so I'll take it
120x3x5
Iliac lat pulldowns:
175x10
195x8
210x6
DB neutral grip low incline:
40x10
42x8
46x7
Cable pullover:
160x12
190x8
190x10
super set with cable one arm lateral raises:
30x12
35x10
40x8
Rope pushdowns:
120x15
135x12
150x10
165x8
135x14
W4D3:
Deadlift:
60X5
100X5
140X3
160X1
180X1
200X2 - grip felt weird. Before getting my second rep I had a rep I failed right after the bar left the ground.
Grip felt pretty bad from warm ups as well though. I was at a wedding 2 days ago and I think my forearms were tired from lifting the groom.
Back offs with straps:
160X5
165X5
Paused BSS:
30X2X8
34X8
DB RDL:
42X12
46X10
50X8
Hack squat:
100X5
140X12
160X10
185X8
Hip thrust in the smith machine:
some crap that hurt a lot even with a pussy pad
super set with bird dog 4X15
W4D2:
Warm up
Medium grip bench:
60X5
80X3
100X2
105X10
112.5X8
120X6
125X4
112.5X8F - triceps were fried by now. second set was RPE8 with the same weight.
Single arm chest supported rows:
35x5
55x5
70x10
75x8
85x6
Lat pulldowns:
65x12
72.5x10
80x10
lateral raises:
12x10
14x8
16x6
super set with Prone Y Trap raises:
8x10
9x8
10x6
Paused Zottman curls:
12x12 - no pause
12x10
14x8
curls:
16x10
18x8
20x7
W4D1:
Warm up
Squat:
70X5
100X5
120X3
140X2
160X1
170X3
Beltless tempo squat:
120X5
125X5
Tempo leg press:
120X3
200X3
290X3
360X10
360X8
380X6
Pasued leg curls:
70X10
72.5X8
75X6
Paused leg extensions:
90X10
95X8
102.5X6
Good girl:
65X12
75X10
85X8
super set with bad girl:
90X12
95X10
100X8
Deadbugs 4X15
