2/15 training

Monday: deadbugs 2x6

Hip thrust: 2x275x6

Belt squat: 2x270x10

45° hyper: 2x50x15

Adductor 45°: 2x10

more deadbugs

2/8 training

Monday: deadbugs 2x6

Hip thrust: 2x225x10

Belt squat: 2x270x9

45° hyper: 2x50x12

Adductor 45°: 2x10

more deadbugs

Tuesday: 3rd grip american bar Incline press: 255x5, 215x7

Orange band single arm incline pushdown: 2x10

Banded pullups: 2x8 red band

Elbows out chest supported row: 65x12,10

Lateral raises: 40x12,8

Seated Hammer curl:50x10,7

Friday: seated single leg curl: 125x11,9

Bulgarian split squat: 75x12,12

Leg extensions: 2x7x20

2 sets of dead bugs and calves

Sunday: wide grip seated press: 225x7 205x7

Lat chest supported row: 2x90x12,11

half rep chest flyers 2x45x8

Banded face pull: 2x15

Orange band single arm incline pushdown: 2x10,8

Preacher curl: 40persidex8,6 straight set

2/1 training

Monday: deadbugs 2x6

Hip thrust: 2x225x8

Belt squat: 2x270x8

45° hyper: 2x50x10

Adductor 45°: 2x10

more deadbugs

Tuesday: 3rd grip american bar Incline press: 255x5, 215x7

Orange band single arm incline pushdown: 2x10

Banded pullups: 2x7 red band

Elbows out chest supported row: 65x11,9

Lateral raises: 40x11,8

Seated Hammer curl:50x9,6

Friday: seated single leg curl: 125x10,8

Bulgarian split squat: 75x10,10

Leg extensions: 2x7x15

2 sets of dead bugs and calves

Saturday: wide grip seated press: 225x7 205x7

Lat chest supported row: 2x90x12,10

half rep chest flyers 2x40x12

Banded face pull: 2x15

Orange band single arm incline pushdown: 2x10

Preacher curl: 35persidex9 straight set

1/25 training

I've been very lazy but also very busy.  Gonna try and get back into routine now.

Tuesday: 3rd grip american bar Incline press: 255x5, 215x6

Orange band single arm incline pushdown: 2x6,8

Close grip pulldowns 16x11,7,6 rest pause

Elbows out chest supported row: 65x9,9

Lateral raises: 40x10,8

Seated Hammer curl:50x8,8

Wednesday: seated single leg curl: 125x8,6

Bulgarian split squat: 75x8,8

Leg extensions: 2x7x12

2 sets of dead bugs

Calves

Friday: wide grip seated press: 205x8 185x8

Lat chest supported row: 90x10,10

Reverse grip bench: 225x6.. I tried it and didn't like it.. hurt my wrist.  I ended up doing some half rep chest flyers 2x40x10 to keep the stress on my chest

Banded face pull: 2x15

Orange band single arm incline pushdown: 2x10

Preacher curl: 35persidex8 straight set

1/4 training

Monday: 3rd grip american bar Incline press: 255x6, 225x8

meadows rows: 165x8 140x8 each side 

Close grip pulldowns 16x13,6,6 rest pause

Machine flye 18x16,8,6 rest pause

Hammer curl:60x8 50x8

DB Skull crusher: 45sx11,6,6 rest pause

12/28 training

I want to only use rest pause on things where I know I'm gonna get more reps/not little exercises.  I want to use the 4-8 and then add weight when I can do 8.

Monday: 3rd grip american bar Incline press: 245x8, 225x8

meadows rows: 165x7 140x7 each side 

close grip pulldowns 16x12,6,4 rest pause

Machine flye 18x15,8,6 rest pause

Hammer curl:55x8 45x8

DB Skull crusher: 40sx14,7,5 rest pause

Tuesday: single leg curl: 125x8 100x12 I put the angle higher this time. It feels tougher which is good.

Leg press calf raises: 2x20 slow

Leg raises 2x10

Nordic leg extension: 2x10

Belt squat: 340x7 270x8

Banded hypers

Friday: Seated press: 245x5  225x7

High chest supported row: 70x13,8,6 rest pause

Db Wide upright row: 2x70x8 

Preacher curl: 50persidex4, straight set

Overhead extension: 9x straight set

12/21 training

I was sick for a few days.  I'm just gonna work out 2 days this week and then get back at it next week.

Friday: Seated press: 235x8,3,2 rest pause

High chest supported row: 70x12,8,6 rest pause

Db Wide upright row: 70x7,5,4 rest pause

Preacher curl: 45persidex8,5 straight set

Overhead extension: 8x8,8 straight set

Wednesday: Leg press calf raises: 2x20 slow

ATG split squat 10 each leg

Planks 2x7 breaths

Nordic leg curls: 2x6 tried to stay more upright this time

BSS: 2x90x12

SL Hip thrust: 2x10 20 lbs

Leg extensions: 2x6x15