6/25 training

Sunday: Chest supported row (UB): micro drops 75/65/60x15+5+5 3 sec negative

Single arm pulldown: micro drops 9-8-7x6+4+4 each side

Seated curl FG rest pause 30x13,5,4

Kaz shrugs: 225x10,10,10 rest pause

Monday: RDL: warmup to 265x6 slow

Nordic: 9 full 8 bent orange band

Mid Paused Front squat: warmup to 245x7

Green Banded bodyweight leg extension 20 slow

Single Leg extensions: 7/6/5x6each

Seated calves: 140lbs

Tuesday: seated shoulder press: 205x9,3,3 +iso

Chest supported Lateral raises: 40x9 35x6 30x6

Incline DB press: 75x11 slow + duffin upright row 35x10

tricep pushdown: 7,6,5x12,7,7 +overhead iso

 

Wednesday: was going to do a quick back session but fucked my finger up so didn't do it lol 

6/18 training

Sunday:

Seated row wide neutral: warmup to 15x10+4+4

Wide Lat pulldown: warmup to 13x12,4,4

Seated facepulls rest pause 5x10,5,6

Preacher curl+red band: 95,75,65x3,3,3

Wednesday: seated leg curl 1 leg: 95x12+85x6+75x5

SSB good morning: warmup to 160x8

Nordic: 8 full 8 bent orange band

Heels elevated SSB squat: warmup to 290x7

Orange band BW let extensions 20 slow

Seated Calves: 130x2 minutes 

Friday:

American bar incline press: warmup to 225x9+4+2 3-5 sec negative + iso close grip

Chest press machine micro drops with Gr band: 13,12,11x12,5,3 3-5sec negative 

Overhead rope extension: 6/5/4x17,6,6 + iso@6

Lateral upright rows: grey band+65x10 + orange band+65x10 + green band65x8 + all bands isolation

6/11 training

Sunday: American bar incline press: warmup to 215x9+3+3 3-5 sec negative + iso close grip

Chest press machine micro drops with band: 13,12,11x11,5,3 3-5sec negative 

Overhead rope extension: 6/5/4x13,5,5 + iso@6

Lateral upright rows: grey band+65x10 + orange band+65x7 + red band65x7 + all bands isolation

Monday: Chest supported row (UB): micro drops 75/65/60x12+5+5 4 sec negative

Single arm pulldown: micro drops 8-7-6x10+6+5 each side

Seated facepulls rest pause 5x10,5,6

Seated curl FG rest pause 30x12,5,4

Wesnesday: RDL: warmup to 245x8 slow

Nordic: 7 full 8 bent orange band

Mid Paused Front squat: warmup to 225x7

Orange Banded bodyweight leg extension 20 slow

Single Leg extensions: 6/5/4x8 each

Seated calves: 130lbs

Thursday: seated shoulder press: 205x7,4,3 +iso (new bench im using 70° instead of 60 and it's more shoulders and less strength so I'm gonna keep pushing this number up but not expecting it to be as heavy as before)

Chest supported Lateral raises: 40x7 35x6 30x6

Incline DB press: 75x11 slow + duffin upright row 35x10

tricep pushdown: 7,6,5x12,7,7 +overhead iso

 

6/4 training

Monday: seated shoulder press: 195x10,4,3 +iso

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

Incline DB press: 75x10 slow + duffin upright row 35x10

tricep pushdown: 6,5,4x12,7,7 +overhead iso

 

Wednesday:

Seated row wide neutral: warmup to 14x10+4+3

Wide Lat pulldown: warmup to 12x10,5,5

Facepulls: 4,3,2x15

Preacher curl: 95,75,65x8,5,3

This was a weird week; we had a lot of smoke from the Canada fires so I couldn't train outside until Saturday and I chose to build my bench instead.