W3D4:
Warm up
Bench:
70x2x5
100x3
110x1
120x2
125x2
127.5x2
130x2
132.5x2x2
Touch and go bench:
115x2x5
117.5x2x5
Single arm chest supported rows:
65x12
65x2x10
73x9
81x8
Front raises:
12x3x12
Single arm rear delt rows:
32x3x12
Single arm cable curls:
33x3x10
Preacher curls:
26x3x12
W3D3:
Warm up
Deadlift:
70x5
100x5
130x3
150x6
155x2x5
160x4
Tempo squat:
70x5
100x4
120x3
140x2
150x4
155x4
165x3
175x2
Single leg paused leg press:
80x2x10
85x9
90x8
Super set with good morning:
65x3x6
Goblet side squat:
23x3x10
Super set with single leg glute bridge:
23x3x12
Bird dog+ cat cow+deadbugsx15
Morning BW 88.9
W3D2:
Warm up
Medium grip bench:
60x5
80x3
100x2
110x6
112.5x2x6
Incline:
70x3
77.5x4x8
Super set with meadow rows;
25x6
40x2x8
42.5x8 - used straps. Became very easy
47.5x8
50x13
Cable single arm lateral raises:
15x12
17x10
20x8
22x7
Super set with iliac crest lat pulldown -
81x3x8
Single arm tricep extension:
25x3x12
Super set with rope pushdowns:
73x3x12
W3D1:
Warm up
Squat:
70x5
100x5
120x3
140x2
162.5x6
167.5x5
172.5x5
180x4
Tempo deadlift:
70x5
100x4
140x2
150x4
155x4
160x3
165x2
Had to go so skipped the accessories
W2D4:
Couldn't go tomorrow so worked out today in a rush even though I benched 2 days ago.
Bench:
70x2x5
100x3
110x1
115x3
117.5x3
120x3
122.3
125x3
125x2 - felt my erector about to shut so stopped.
Super set with chest supported rows:
65x12
73x2x10
81x9
89x8
Touch and go bench:
110x6
115x6
110x6
Super set with single arm rear delt rows:
32x3x12
Front raises:
12x3x10
Super set with single arm cable curls:
33x3x10
Preacher curls:
25x3x10
W2D3:
Warm up
Deadlift:
70x5
100x5
135x3
160x6,5,4
Tempo pause squat:
70x5
100x3
130x2
150x4
160x3
170x2
Took an hour and a half break and came back
Single leg paused leg press:
Some warm ups
80x2x10
85x9
90x9
Good morning:
60x6
65x6
70x6
Goblet side squat:
23x3x10
Super set with single leg glue bridge:
23x3x12
Deadbugs, catcow, bird dog x15
W2D2:
Warm up
Medium grip bench:
60x5
80x3
95x2
107.5x6
110x2x6
Incline:
70x3
75x4x8
Super set with Meadows rows:
25x8
30x8
32.5x8
35x8
35x16
Iliac crest lat pulldown:
81x3x10
Cable lateral raises:
15x12
17x10
20x8
22x7
Single arm tricep extensions:
25x3x10
Super set with rope pushdowns:
73x3x10
W2D1:
Warm up
Squat:
70x5
100x5
120x3
140x2
160x6
167.5x5
172.5x4 - felt heavier then I would like it to be but not too bad. Hopefully I'll feel better by next week and it will show on my strength.
Tempo deadlift:
70x5
120x3
140x2
165x4
175x3
185x2
Single leg leg extensions:
80x12
88x10
96x8,8,7
Single leg paused leg curls:
48x4x10
Single leg hip thrust - crap
Ab wheel 4x10
W1D4:
Warm up
Bench:
70x2xd5
100x3
115x3
120x3
125x3
127.5x3
122.5x3
Chest supported cable one arm rows:
30x12
32x2x10
35x2x8
super set with touch and go bench:
100x3x10
Rear dealt cable rows:
55x3x12
super set with front raises:
11.5x3x10
Seated curls:
11.5x3x12
Preacher one arm curls:
11.5x3x8
Really missed training in my home gym. So good to be back
W1D3:
Warm up
Deadlift:
60x5
100x5
140x3
160x1
170x6,5,4
Tempo Squat:
60x5
100x4
120x3
140x4
150x3
160x2
Single leg paused leg press:
80x2x10
90x2x9
Good morning:
60x3x6
Goblet side squat:
23x3x10
super set with single leg glute bridge:
23x3x12
Deadbugs+Bird Dog+Car cow x15
