10/22 training

Monday: single leg leg curl: 105x10,6,4 each leg

DB banded RDL: 65x12 onlybandx20 slow

SSB squat: warmup to 270x7 20 Hindu squats

DC seated calves

Tuesday: incline cambered bar press: 225x10,3,3 rest pause

Decline pushups amrap

Banded upright row: 105+greygreen/grey/greenx5/5/5

50 incline curls

Floor skullcrusher: 45sx10,5,4

Wednesday: chest supported rows: warmup to 75x9,5,4 rest pause

One arm lat pulldown: warmup to 9x10,4,3 rest pause

Face pulls: 4x20

DB hammer curl: 45x4,3,3

Overhead extension 4x50

10/15 training

Sunday: chest supported rows: warmup to 65x9,5, 5 rest pause

One arm lat pulldown: warmup to 8/7/6x10,4,3

Kirk shrugs: work up to 225x10,7,6

DB hammer curl: 40x6,4,3

Overhead extension 4x50

Monday: RDL: warmup to 245x10 slow

Glute bridge: 2x245x5

Paused Front squat: warmup to 225x8

Leg extensions: 10/9/8x10

Seated calves: 130lbs

Wernesday: seated Press: warmup to 205x10,3,3 rest pause + negative

Lateral raises: warmup to 35/30/25x8,6,6 + iso

Machine chest press: warmup to 13/12/11 + green X 10,7,6

Floor skullcrusher: 45sx7,4,4

Incline DB curls: 50 reps 15 lbs

Sunday: Seated row: work up to 14x9,5,4

Wide grip lat pulldown: work up to 13x9,5,4

Kirk shrugs: work up to 245x

DB hammer curl: 40x6,4,3

Overhead extension 4x50

10/8 training

Moving to a slight bulk and doing some of my DC training for a while

Sunday: seated Press: warmup to 185x10,3,2 rest pause + negative

Lateral raises: warmup to 30/25/20x10,7,7 + iso

Machine chest press: warmup to 12/11/10 + green X 10,7,7

Seated tricep pushdown: 7/6/5x 6 each

Incline DB curls: 50 reps 10 lbs

Tuesday: Seated row: work up to 13x8,5,4

Wide grip lat pulldown: work up to 12x10,6,5

Kirk shrugs: work up to 225x8,6,5

DB hammer curl: 40x6,4,2

Overhead extension 4x50

Wednesday: single leg leg curl: 95x13,6,4 each leg

DB banded RDL: 55x onlybandx20 slow

SSB squat: warmup to 260x 20 Hindu squats

DC seated calves

Thursday: incline cambered bar press: 215x10,3,2 rest pause

Incline flyes: 2x30x8

Banded upright row: 75+greygreen/grey/greenx7/5/5

50 incline curls

Floor skullcrusher: 40sx9,3,5