11/20 training

Sunday: seated shoulder press: warmup to 205x8+4+2+isolation

Chest supported Lateral raises: 30x14 25x7 20x7 + red band iso I'll go up next week

Machine chest press: warmup to orange band+13x9,3,3,iso

Seated tricep pushdown; warmup to 7x9+4+3+iso

Monday: loaded stretch routine

Seated row close: warmup to 14x8+4+3+iso

Lat pulldown: warmup to 13x8+4+3+iso

Banded shrugs: orange band + 50sx6+4+3+iso

Preacher curl twist: redband+25sx8+3+2+iso

Tuesday: seated leg curl 1 leg: 95x7+85x7+75x6

SSB good morning: warmup to 150x6

Nordstick: did some partials with the green band bc I'm not strong enough yet and then some assisted reps no band.

Hip thrust: 135x10 185x10

Heels elevated SSB squat: warmup to 270x7

Gray Banded sissy squat: 20 reps

Calves: 2 minutes 110 lbs

Wednesday: loaded stretches 

Thursday: Board incline press: warmup to 245x7+2+3 5 sex negative + iso

Decline pushup: amrap

JM press: warmup to 115x6+3+4 5 sex negative

Lateral upright rows: grey band+45x7 + orange band+45x7 + green band45x6 + isolation

11/13 training

Sunday: hanging leg raises: just hang for 1 min then 10 reps

Board incline press: warmup to 235x8+3+4 5 sex negative + iso going up next week

Decline pushup: amrap

JM press: warmup to 105x8+4+4 5 sex negative going up next week

Lateral upright rows: orange band+45x10 + green band+45x7 + red band45x6 + isolation

Monday: Chest supported rows: rest pause 55+greenband 8+5+4+isolation I hate this with bands. Annoying to set up. I'll figure something else out, maybe just use micro drops for this exercise

Single arm pulldown: micro drops 7-6-5x8-5-5 each side.

Banded bent over shrugs: 55+ green bandx8+4+4+isolation

Barbell preacher curl(rotating handles): 25eachside+redbandx6,2,2 + iso

Wrist extensions: 30 each side 10 lbs

Tuesday:  warmup with nordstick and hanging leg raises.

RDL: warmup to 245x6 slow

Hip thrust: 2x135x10

Paused Front squat: warmup to 205x7

Vertical leg press + orange band: 20 reps

Leg extensions: rest pause 11x7+4+4

Seated calves: 110lbs

All I did this week cuz work and wedding shit swamped me

11/6 training

Didn't workout last week because I had the flu

Sunday:Chest supported rows: rest pause 75 I'll add a band or something next time. 10+4+3+isolation 

Single arm pulldown: micro drops 7-6-5x8-4-4 each side.

Banded bent over shrugs: 65+ red bandx7+3+2+isolation

Barbell preacher curl: 30eachside+redbandx6,3,2 + iso

Monday: warmup with nordstick and hanging leg raises.

RDL: warmup to 225x10 slow SSB good mornings 120x20

Nord stick+orange band: 1x5 (2 sets in warmups)

Paused Front squat: warmup to 205x6

Vertical leg press + orange band: 20 reps

Leg extensions: rest pause 10x9+5+4 going up next time

Seated calves: 80x12 10 seconds each rep

Tuesday: 

Seated shoulder press: warmup to 195x10+3+3 going up next time

Chest supported lateral raise: warmup to 30x12 + 25x5 + 20x6 + double grip red iso

Machine chest press + orange band: warmup to 13x8,3,3 + isolation

Seated tricep pushdown: warmup to 7x7,3,3+iso 

Wednesday:

Seated wide row: warmup to 13x10+4+3+iso

Wide neutral lat pulldown: 12x10+4+3+iso

Banded bent over shrugs: 65+ red bandx8+4+3+isolation

Hammer curl: 65x4 + 55x5 + 50x5

Forearm roller: 4 sets

Thursday: seated leg curl 1 leg: 85x9+75x8+60x9

DB rdl: warmup to 75+graybandx12, 

Widowmaker glute thrust: 40+redbandx20

Heels elevated SSB squat: warmup to 270x6

Nordstick 1x7 orange band 

Vertical leg press + orange band: 20 reps

Calves: 2 minutes 100 lbs