12/25 training

Monday:Chest supported row (UB): micro drops 75/65/60x10+5+3 5 sec negative

Single arm pulldown: micro drops 8-7-6x8+5+4 each side

Seated facepulls micro drops 6-5-4x7,6,5

Hammer curl micro drops 40+35+30x10,5,4

Neck

Tuesday: RDL: warmup to 255x5 slow

Bent Nordic: 5 green band followed by 5 with hands.

Hip thrust: 2x225x10

Paused Front squat: warmup to 225x5

Banded sissy squats 20 slow

Single Leg extensions: 6/5/4x7 each

Seated calves: 130lbs

Friday: seated shoulder press: warmup to 215x9,4,2+isolation

Chest supported Lateral raises: 35x10 30x7 25x6 + red band iso

Stretch incline press: 50x11 slow

Seated tricep pushdown: 6,5,4x8,7,6 +iso

Saturday:

Seated row wide neutral: warmup to 16x7+3+4

Close Lat pulldown: warmup to 12x8,4,4

Seated facepulls micro drops 6-5-4x8,8,8

DB incline curl: 30,25,20x9,6,8

12/18 training

Monday:

seated shoulder press: warmup to 215x8,3,2+isolation

Chest supported Lateral raises: 35x9 30x6 25x8 + red band iso

Stretch incline press: 50x10 slow

Seated tricep pushdown: 8,7,6x7,5,6

Facepulls and lat stretch and lower traps

Tuesday:

Seated row wide neutral: warmup to 16x6+4+3

Close Lat pulldown: warmup to 12x8,3,3

Seated facepulls micro drops 6-5-4x6,6,6

Preacher curls twist bar: 25+redbandx5,3,3

Thursday: 

seated leg curl 1 leg: 95x8+85x8+75x6

SSB good morning: warmup to 160x6

Nordstick: did some partials with the green band leaning forward 

Heels elevated SSB squat: warmup to 280x5

Gray Banded sissy squat: 20 reps

Calves: 2 minutes 120 lbs

Friday:

incline press: warmup to 245x8+3+3 5 sex negative + iso

Decline pushup: amrap

Overhead rope extension: 5/4/3x15,8,7 + iso@5

Lateral upright rows: grey band+55x7 + orange band+55x6 + green band55x7 + isolation

12/11 training

Sunday Board incline press: warmup to 245x8+3+2 5 sex negative + iso

Decline pushup: amrap

JM press: warmup to 115x7+3+3 5 sex negative

Lateral upright rows: grey band+55x6 + orange band+55x5 + green band55x6 + isolation

Got covid that night, didn't train until Thursday:

Thursday; 

Chest supported row (UB): micro drops 75/65/60x8+4+3 5 sec negative not bad considering I was sick and upper back is tougher than lats

Single arm pulldown: micro drops 8-7-6x7+4+4 each side

Seated facepulls micro drops 6-5-4x6,5,5

Incline concentration curl: 40/35/30x7,6,5

Neck/lower traps

Friday 

Tuesday:

RDL: warmup to 245x8 slow

Bent Nordic: amrap green band followed by amrap assisted with hands.

Hip thrust: 2x225x8

Paused Front squat: warmup to 225x4

Banded sissy squats 20 slow

Single Leg extensions: 6/5/4x6 each

Seated calves: 120lbs

12/4 training

Costocondritis is flaring up again. Ugh.  Did my leg workout and then decided to take it easy this week.

Sunday:

seated leg curl 1 leg: 95x8+85x8+75x6

SSB good morning: warmup to 150x8

Nordstick: did some partials with the green band leaning forward 

Hip thrust: 2x225x6

Heels elevated SSB squat: warmup to 270x8

Gray Banded sissy squat: 20 reps

Calves: 2 minutes 120 lbs

11/27 training

Wrestling practice is starting this week. Gonna try and do 4x a week lifting and 2x a week stretching. So 1.33xper week.

Sunday:

Chest supported row: micro drops 75/65/60x10+5+3 5 sec negative

Single arm pulldown: micro drops 8-7-6x6+4+4 each side

Banded shrugs: orange band + 50sx8+4+3+iso

Incline concentration curl: 50/40/35x5 each

Wrist extensions: 28x1 round

Tuesday:

RDL: warmup to 245x7 slow

Hip thrust: 2x225x5

Paused Front squat: warmup to 205x8

Banded sissy squats 20 slow

Leg extensions: 10 for 20 total reps I don't wanna go too heavy on these anymore lol

Seated calves: 120lbs

Wednesday

seated shoulder press: warmup to 205x10+3+2+isolation

Chest supported Lateral raises: 35x 30x 25x + red band iso

Machine high flye: 9x10+6+4

Banded triceps: orange bandx16

Thursday; 

Seated row close: warmup to 15x7+5+3

Lat pulldown: warmup to 14x7+4+4

Banded shrugs: orange band + 55x7+4+2+iso

Incline concentration curl: 40/35/30x8/4/6 each