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4/17 BW: 307 B1
At work:
Standing BB Curl (20-30 RP):
10sx10
15sx8
45x5
55x4
65x3
75x1
85x10
75x10
65x10
Hammer Curl (11-20 SS):
25sx16
Standing Calf Raise (use Crocs: DC style 5s negative, pause at bottom 10s, explosive concentric, 10-12 SS):
120x12
ISO-lateral Kneeling Leg Curl (15-20 RP):
BWx8
25x6
50x3
70x12, 8
Leg Press (2x4-8 SS +WM):
Sledx8
180x6
360x4
540x2
770x6, 6
480x20
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4/19 BW: 305 A2
At work:
B (20-30 RP)
45x10
95x5
135x3
185x2
225x1
255x1
280x6
270x6
245x6, 5, 4
OHP (11-15 RP):
45x5
75x3
115x2
135x1
155x1
175x6
165x5
155x4
CGBP (11-15 RP):
45x5
135x3
225x1
250x6
230x5
210x5
Hammer Strength Fixed Pulldown Machine (15-20 RP):
270x10, 9
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4/24 BW: 305 B2
At Pivotal:
Preacher Curls (20-30 RP):
5sx8
10sx8
25x6
35x4
45x12
55x9
65x6
Barbell Reverse Curl (11-20 SS):
70x14
Leg Press Calf Raise (10-12 SS):
220x11
Lying Leg Curl (15-20 RP):
65x6
147.5x10
140x8
SQs (4-8 SS + WM):
45x5
135x4
225x2
275x1
315x1
350x1
395x4x2
275x2
Small back tweak. Lower left above hip.
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4/26 BW: 309 A3
At work:
Hammer Strength Iso-lateral Wide Chest (11-15 RP):
BWx10x3
50x8
90x5
180x4
270x3
350x1
390x7
350x7
OHP (11-15 RP):
Barx5
75x5
95x3
115x2
135x1
175x1
195x3
175x5
155x5
E-Z bar skullcrusher (15-30 RP):
35x6
75x10
Right elbow pain
Chin-ups (15-20 RP):
BWx1, 2, 3, 4, 4, 4, 3, 3
T-bar row (10-12 SS)
120x12
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4/30 BW: 302 B3
At Pivotal:
Dumbbell Curl (20-30 RP):
10sx8
15sx5
20sx3
30sx1
45sx10
40sx10
35sx10
Pinwheel Curl (11-20 SS):
30sx13
Seated Calf Raise (use Crocs: DC style 5s negative, pause at bottom 15s, explosive concentric, 10-12 SS):
40x7, 5
Machine V Squat (6-10 SS + WM):
BWx5
50x5
90x4
180x3
270x2
360x7
180x20
Romanian DL:
135x3
225x12
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5/3 BW: 302 A1
At work:
Incline BP (11-15 RP)
45x10x2
95x5
135x3
185x2
225x1
250x4
240x5
230x6
Seated DB military press (15-30 RP):
35sx5
65sx11, 8, 7
CGBP: (15-20 RP):
95x3
135x2
185x1
225x1
275x5
265x4
255x4
245x4
Lat Pulldowns (15-20 RP):
240x8
200x11
DL (5-8 or 9-12 SS x2):
135x3
225x2
315x1
405x4
315x5
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5/6 BW: 303 B1
At work:
Standing BB Curl (20-30 RP):
10sx10
15sx8
45x5
55x4
65x3
75x1
85x1
90x10
80x10
70x10
Hammer Curl (11-20 SS):
25sx16
Standing Calf Raise (use Crocs: DC style 5s negative, pause at bottom 10s, explosive concentric, 10-12 SS):
140x11
ISO-lateral Kneeling Leg Curl (15-20 RP):
BWx8
25x6
50x3
75x12, 8
Leg Press (2x4-8 SS +WM):
Sledx8
180x6
360x4
540x2
720x1
810x7
500x20 or 21?
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5/7 BW: 305 A2
At Pivotal:
B (20-30 RP)
45x10x2
95x5x2
135x3
185x2
225x1
255x1
285x6
275x6
250x5, 4, 4
OHP (11-15 RP):
45x5
95x3
115x2
135x1
160x1
180x6
170x5
160x5
CGBP (11-15 RP):
45x5
135x3
225x1
255x6
235x5
215x5
Hammer Strength Fixed Pulldown Machine (15-20 RP):
135x5
280x8
255x10
BB Rows:
135x3
235x11
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5/11 BW: 305 B2
At work:
Preacher Curls (20-30 RP):
5sx12
10sx10
18x8
28x3
48x12
58x9
68x6
Barbell Reverse Curl (11-20 SS):
70x16
Leg Press Calf Raise (10-12 SS):
90x3
250x11, last 4 at speed
Lying Leg Curl (15-20 RP):
65x8
155x10
140x8
SQs (4-8 SS + WM):
45x5
135x3
225x2
275x1
315x1
365x1
405x4
315x6
275x6
SQs went better.
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4/26 BW: 301 A3
At work:
Hammer Strength Iso-lateral Wide Chest (11-15 RP):
BWx10x3
50x8
90x5
180x4
270x3
360x1
400x7
360x6
OHP (11-15 RP):
Barx5
75x5
95x3
115x2
135x1
165x1
185x1
205x1
215x1
225x1
195x3
175x5
175x3
Triceps Pressdown (15-30 RP):
85x5
70x14
55x10 slloowww
Chin-ups (15-20 RP):
BWx1, 2, 3, 3, 3, 3, 3, 3, 3, 2
T-bar row (10-12 SS)
125x10