6/14/2021
BP Flat on MATRIX machine (similar to Smith, although straight up/down path & 25lb bar)
Bar x 10, +90x6, +140x3, +150x1, +160x1+170x1, +150x3x2.
Incline DB Curls 35x8, 37.5x6x2.
Incline DB Press: 35x10.
Triceps Cable PD: 55x102.
40 minutes
06-17-2021, 08:01 AM
jww8
6/17/2021
Chins 6
Cable lat PD: 130x6.
DB lat raises: 15x8x2.
Press: 45x6, 65x5, 95x5, 115x1, 125x1, 135x1x3 (first took 6 seconds) 125x3x2.
Stiff Leg DL: 135x6.
DL DOH: 225x5.
DL AG: 315x3, 365x1x2, 405x1, 410xNO, 385x3.
Stiff Leg DL: 225x6.
Shrugs: 225x6x2.
Bent over Rows: 185x3x2, 155x6.
Rev Straight Bar Curls: 75x4, 65x8.
06-21-2021, 08:29 AM
jww8
6/19/2021 bwt 173.3 lbs.
Chin 7x2 (#7 not great form)
Lat Cable PD: 130x6
Glute raises: bwt x8, +10x8.
DB Lat raises: 20x6x2.
Squat: 45x6, 135x5, 225x5, 275x2, 315x1, 335x1, 345x1, 325s3, 325x2.
Smith BP Machin 1st Incline: Bar x8,+90x62, +140x3, +160x1, +180x1, +180xNO, +140x4, +160x2, +160x3.
Incline DB Bench Press: 35x8.
Straight Bar Curls: 95x6.
75 minutes
7/2/2021
Chins: 6.
Standing Cable Lat PD: 40x8.
Seated LPD: 130x8.
Press: 45x8, 655, 95x5, 115x2, 135x2x3, 125x2, 95x6.
Stiff Leg DL: 45x6, 135x6.
DL DOH: 225x5.
DL AG: 315x3, 365x1, 405xNOx2 (no chalk available) 365x4.
Stiff Leg DL 225x6,
Shrugs: 225x6, 225x4, 185x8.
Bent over Rows: 185x3x3.
Rev Straight bar Curls: 75x3, 65x8x2.
65 minutes.
07-06-2021, 02:26 PM
jww8
7/2/2021
Chins: 6.
LPD 130x8.
Press: 45x8, 65x5, 95x5, 115x2, 135x2x3, 125x2, 95x6.
Stiff Leg DL: 45x6, 135x6.
DL DOH: 225x5.
DL AG (No Chalk Available) 315x3, 365x1, 405xNOx2 (i need chalk for lifts over 385) 365x3.
SLDL: 225x6.
Shrugs: 225x6, 225x5, 185x8.
Bent over Rows: 185x3x3.
Rev SBC: 75x3, 65Chinx8x2.
65 minutes
7/5/2021
Chins: 6,7,6.
Standing LPD: 40x10.
LPD: 130x8.
Squat: 45x6x2, 136x6, 225x5, 275x3, 315x1, 350xNO (bar slipped 6" down back, shirt was loose, could have been a catastrophy. I was able to bend forward and rack the weight on a lower rung, scary. First time for everything!) 330x2x2.
Smith Flat BP: Bar+20x8, +90x6, +140x3, +160x2, +180x1x3, +160x3x2.
Glute raises: bwt x8, +15x8x2.
65 minutes