Shoulders, traps, tris


Shoulder Press
115 x 10
135 x 10
155 x 8
175 x 6

Upright Row
135 x 10 (4 sets)

Face Pulls
130 x 10
140 x 10
150 x 10
150 x 10


Shrugs
270 x 10
320 x 10
320 x 10


Close grip Bench
155 x 10
155 x 10
175 x 8
175 x 8

Cable Pushdowns
80 x 12
90 x 10
100 x 10
100 x 10
80 x 10

Legs


Squat racks were taken and i was in a rush to get home to the family...so i switched it up to leg press and hack squat machine


Leg Press
540 x 15
630 x 12
720 x 10
810 x 9
810 x 8

Hack Squat Machine
450 x 10
540 x 10
540 x 10
540 x 10

Kneeling Leg Curl
75 x 10
75 x 10
85 x 10

Back

Last week of going easy. Tailbone feels a lot better.


Wide grip pulldowns
140 x 10
150 x 10
160 x 8
170 x 7

Close Grip Lever Pulldown
200 x 10
220 x 9
240 x 8
240 x 8

Seated Rows (one arm)
115 x 10
125 x 10
135 x 10
145 x 10



Good quick workout....next week i go back to deads.

not yet i was gonna wait until probably december.

Chest and Bis

BB Press
205 x 10
225 x 10
245 x 7
245 x 7

Incline BB
135 x 10
155 x 10
175 x 8
195 x 6

Chest Fly
100 x 10
120 x 10
120 x 10
120 x 10


Alt Bi Curl
42.5 x 10
45 x 8
47.5 x 7
50 x 7

Overhead Cable Curls (love these)
40 x 10
50 x 10
50 x 8
50 x 8

Shoulders, Traps and Tris


DB Shoulder Press (havent one these in ages)
65 x 10
70 x 8
75 x 7
75 x 7

Upright Row
135 x 10
135 x 10
135 x 10
135 x 10

Face Pulls
130 x 10
140x 10
150 x 10
150 x 10


Shrugs
270 x 10
320 x 10
320 x 10


Warmup rope pushdown
70 x 20

CloseGrip BB
155 x 10
155 x 10
155 x 10

Laying Tri Ext
80 x 8
80 x 8
80 x 8

Cable Pushdown
80 x 12
90 x 10
100 x 10

Legs


Squats
225 x 10
295 x 10
315 x 8
335 x 7

Front Squats
205 x 10
225 x 8
245 x 7

Leg Press
630 x 10
720 x 10
810 x 8

Kneeling Leg Curl
75 x 10
75 x 10
85 x 10


Calf Machine thingy
190 x 20
210 x 20
210 x 20

Seated Calf Raises
135 x 20
135 x 20
135 x 20

Standing Calf Raises
2 sets of 25

Back



Deadlifts (tailbone no longer hurts)
135 x 10 to warm up
225 x 10
295 x 10
315 x 8
335 x 7


Seated Rows
115 x 10
125 x 10
135 x 10
145 x 10

Glose Grip Pulldowns
140 x 9
140 x 8
140 x 8
140 x 8




Thats all for today

Chest and Bis


BB Press
205 x 10
225 x 10
245 x 8
265 x 5

Incline BB Press
135 x 10
155 x 9
175 x 8
195 x 6

Chest Fly
100 x 10
120 x 10
120 x 10
140 x 7


Alternating Bi Curl...standing
45 x 8
45 x 8
47.5 x 7
47.5 x 7

Overhead Cable Curls(tight squeezes on all these)
50 x 10
60 x 10
60 x 10
60 x 10

Legs

Squats
225 x 10
295 x 8
315 x 7
335 x 6
335 x 6 (went low on reps...feel like poop today)

Front Squats
205 x 8
225 x 7
225 x 7
245 x 6

Laying Leg Curls
150 x 8
125 x 10
125 x 9


Seated Calf Raises 135lbs
3 sets of 20

Standing Calf Raises (different positions)
3 sets of 25