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

12/14 training

Monday: 3rd grip american bar Incline press: 245x7,2,3 rest pause

meadows rows: 165x6,4,3 rest pause each side 

close grip pulldowns 16x10,6,4 rest pause

Machine flye 18x13,8,6 rest pause

FG Hammer curl:50,45,40x10,6,6

DB Skull crusher: 40sx12,7,5 rest pause

Thursday: single leg curl: 125x15,12,8 rest pause 125x25 both legs I set the pin lower to try and target that contracted range since that's where I tend to fail with moving the weight, but then it felt too easy so maybe I was wrong? I'll try 150 next time.

Leg press calf raises: 2x20 slow

Leg raises 2x10

Nordic leg extension: 2x10

Belt squat: 270x10 these have been feeling tough lately 

Banded hypers

I ended up getting sick so I didn't finish this week.

12/7 training

Monday: 3rd grip american bar Incline press: 245x7,2,3 rest pause going up nextime

meadows rows: 140x10,6,4 rest pause each side 

close grip pulldowns 16,15,14x8,6,5

Machine flye 18,17,16,x12,7,5

FG Hammer curl:50,45,40x7,8,7

DB Skull crusher: 40 each sidex10,6,5 rest pause this was a lot less cumbersome then bar skull crushers.

Tuesday: single leg curl: 150x8,6,4 rest pause 150x25 both legs

Leg press calf raises: 2x20 slow

Leg raises 2x10

Nordic leg extension: 2x10

Belt squat: 2x270x8 these have been feeling tough lately 

Banded hypers

11/30 training

Monday: 3rd grip american bar Incline press: 235x8,4,3 rest pause going up nextime

meadows rows: 140x8,6,4 rest pause each side 

close grip pulldowns 15,14,13x14,6,5

Machine flye 17,16,15x14,8,5

Hammer curl:45,40,35x14,8,5

Skull crusher: 40 each sidex10,7,5 rest pause

Wednesday: single leg curl: 150x7,5,4 rest pause 150x25 both legs

Leg press calf raises: 2x20 slow

Leg raises 2x10

Nordic leg extension: 2x10

Belt squat: 2x320x8

Weighted Hyperextension: 2x180x8

Thursday: 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: 45persidex6,4,2

Overhead extension: 7,6,5x15,5,5

Saturday: 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: 2x8 20 lbs

Leg extensions: 2x6x15

11/23 training

Monday: 3rd grip american bar Incline press: 235x8,3,2 rest pause

meadows rows: 140x8,6,4 rest pause each side 

close grip pulldowns 15,14,13x12,8,5

Machine flye 17,16,15x12,8,5

Preacher curl: 45persidex6,4,2

Overhead extension: 7,6,5x13,5,5

Thursday: Seated press: 235x7,3,2 rest pause

High chest supported row: 70x11,8,5 rest pause

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

Friday: Nordic leg curl

Leg press calf raises: 2x20 slow

Leg raises 2x10

Nordic leg extension

Belt squat: 320x8

Banded Hyperextension: 20

Saturday: Cross body rear delt flye 2x20x15

Rope upright row 2x8x12

Lateral raise 45,40,35x11,6,7

Incline curl 45,40,35x12,6,4

Bar Pushdown: 2x7x15

Didn't workout on Tuesday/Wednesday bc I was feeling sick and was a bit lazy the rest of the week

11/16 training

Monday: 3rd grip american bar Incline press: 225x11,3,2 rest pause go up next wk

meadows rows: 140x7,5,3 rest pause each side 

close grip pulldowns 15,14,13x10,5,4

Machine flye 17,16,15x10,8,6

Hammer curl:45,40,35x12,7,5

Skull crusher: 40 each sidex9,7,5 rest pause

Tuesday: single leg curl: 150x7,4,4 rest pause 150x25 both legs

Leg press calf raises: 2x20 slow

Leg raises 2x10

Nordic leg extension: 2x10

Belt squat: 2x320x8

Weighted Hyperextension: 2x180x8

Didn't do neck today, wanna give myself a chance to recover from that lol I've been hounding them.

Thursday: Seated press: 225x10,2,3 rest pause 235 next time

High chest supported row: 70x9,6,6 rest pause

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

pullups: 2x5

Preacher curl: 45persidex6,3,1

Overhead extension: 7x12,5,2.. maybe a drop set would be better.

Friday: 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: 2x8 this was tough with weight!

Leg extensions: 2x6x15

Saturday: Cross body rear delt flye 2x15x15

Rope upright row 2x8x10

Lateral raise 45,40,35x11,6,7

Incline curl 45,40,35x9,5,6

Bar Pushdown: 2x7x12

11/9 training

Monday: 3rd grip american bar Incline press: 225x9,3,3 rest pause

meadows rows: 105x9,6,5 rest pause each side 

close grip pulldowns 15,14,13x9,4,4

Machine flye 17,16,15x8,6,6

Hammer curl:45,40,35x9,6,5

floor DB extensions: 50x7,4,4 rest pause.. I might try regular skull crushers next time, idk.

Wednesday: single leg curl: 150x6,3,3 rest pause 150x16 both legs

Leg press calf raises: 2x20 slow

Leg raises 2x10

Nordic leg extension: 2x10

Belt squat: 2x320x8

Weighted Hyperextension: 2x180x7

Thursday: Seated press: 225x10,2,2 rest pause

High chest supported row: 60x10,7,6 rest pause

Db Wide upright row: 60x8,6,6 rest pause

pullups: 2x5

Preacher curl: 40persidex8,3,4

Overhead extension: 16,6,5

Friday: 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: 2x90x10

SL Hip thrust: 2x8 this was tough with weight!

Leg extensions: 2x6x15

Saturday: Cross body rear delt flye 2x15x12

Rope upright row 2x8x10

Lateral raise 45,40,35x9,6,5

Incline curl 40,35,30x12,7,5

Bar Pushdown: 2x6x15

Good training week.

new upper lower split

I really enjoy training in this upper/lower split.  Ever since my x Ray training for strength how I used to just isn't fun for me.  I am going to add a 5th shoulders/arms day because those are areas I want to improve on and hit harder

Upper 1 (thursday)

Seated press + chest supported row

Wide upright row+ pullups

Preacher curl + overhead extension

Upper 2 (monday)

Incline press + meadows rows

Pec deck + close grip pulldowns

Hammer curl + floor DB extensions

Lower 1 (Tuesday)

Belt squat 

Hyperextension

Leg curl

Seated calves

Abs

Lower 2 (Friday)

Bss

Hip thrust

Leg extensions

Standing calves

Abs

Arms + shoulders (Saturday)

Cross body rear delt flye

Rope upright row

Lateral raise

Cable curl

Pushdown

10/26 training

Tuesday: wide pause bench: 3x315x6

Db shrugs 3x90x8

20 minutes bike

Thursday:

Single leg curls: 3x150x each

Calf raises

Leg raises

Belt squat: 3x270x10

Back extension: 2x10 orange band

Saturday:

Seated press: 225x10,2,2 rest pause 

Lateral raise: 50,40,30x7,7,7

Upper Back Chest supported row: 90x5,4,4rest pause definitely went too heavy on these lol the upper back ones are harder than the lat ones 

Wide grip shrugs: 275, 225, 185x7

Preacher curl 40persidex7,4,3

Deadstop floor extensions 45x10,7,5

Neck and forearms

10/19 training

Wednesday: bench: 4x295x6

+ Db shrugs: 4x90sx8

100 poundstone curls + banded pushdowns

Saturday:

Single leg curls: 3x125x6 each

Calf raises

Leg raises

Belt squat: 3x270x10

Back extension: 2x10 orange band

10/12 training

Monday: Wide grip bench: warmup to 335x1 3x285x6

+ DB row: 3x152x7

100 poundstone curls + banded pushdown

Saturday: 2 sets Nordic leg curls + extensions and leg raises

2x10 single leg calf raise

Belt squat: 3x270x10

Banded hyper: 2x10

10/5 training

Monday: Wide grip bench: warmup to 325x1 5x275x8

+ DB row: 3x152x7

Thursday: seated press: 2x235x7

+ Rack pullups feet elevated: 2x8

100 poundstone curls + banded pushdown

9/28 training

Monday and Tuesday I was too busy. So shortened week lol.

Wednesday: Wide grip bench: warmup to 305x1 4x265x8

+ DB row: 3x152x7

100 poundstone curls + banded pushdown

Thursday: 2 sets Nordic leg curls + extensions

2 sets of dragon flags

3x270x10

9/21 training

Monday: Wide grip bench: warmup to 285x1 3x255x8

+ DB row: 3x152x7

Leg raises

Couldn't do more bc they're doing plumbing in our basement.

Tuesday: Nordic leg curl 2x6 lowest box setting

Bss 132x7

Double looped banded hyperextension: 2xorangex10

Leg raises: 2x10

Friday: seated press: 2x235x6

+ Rack pullups feet elevated: 2x8

100 poundstone curls + banded pushdown

9/14 training

Tuesday: Wide grip bench: warmup to 295x1 5x245x10

+ DB row: 3x152x6

No assistance bc of back to school night and I'm exhausted for some reason lol.

And then I got covid and I found out why I'm exhausted haha.

9/7 training

Monday: Wide grip bench: warmup to 285x1 4x235x10

+ DB row: 3x152x6

Dips: 2x10

+Rope upright row 2x15

Arms: 2x50 incline curls + reverse db skull crusher 

Leg raises

Thursday:

Nordic leg curl 2x8 lowest box setting + pillow

Bss 132x6

Double looped banded hyperextension: 2xorangex10

SL Leg extensions 2x7x8

Leg raises: 2x10

Friday: seated press: 2x235x6

+ Rack pullups feet elevated: 2x8

JM press: 2x225x6 + seated Hammer curl: 2x60x6

Lateral raise + rear delt raise: mini drop sets 40,30,20

Side bends

Saturday:

Leg Curl: 150x6 125x10 single leg

Nordic extension 2x10 green band

Belt squat 2x350x8

Single leg hyper extension 2x20

Leg raises 2x10

8/31 training

Monday: Wide grip bench: warmup to 275x1 3x225x10

+ DB row: 3x152x6

Dips: 2x10

+Rope upright row 2x20

Arms: 2x50 incline curls + reverse db skull crusher 

Leg raises

Thursday: seated press: 2x225x8

+ Rack pullups feet elevated: 2x8

JM press: 2x225x5 + seated Hammer curl: 2x50x8

Lateral raise + rear delt raise: mini drop sets 40,30,20

Side bends

Saturday:

Leg Curl:2x125x8 single leg

Nordic extension 2x10 green band

Belt squat 2x340x7

Single leg hyper extension 2x20

Leg raises 2x10

8/17 training

Tuesday: Banded Dips: 2x10 gray band

Banded pullups: 2x8

Lateral raise: 2x50x8

Rear delt flys: 2x60x8

Barbell curl 2x115x6

JM press 2x225x5

Wednesday:

Nordic leg curl 2x7 lowest box setting + pillow

Bss 132x6

Double looped banded hyperextension: 2xorangex10

SL Leg extensions 2x7x8

Leg raises: 2x10

Friday: seated press: 245x7 225x7

Lying Incline shrugs/retraction: 2x80x10

Didn't feel like doing the rest. Happy with the seated press, my belly is bothering me

I was lazy this week.

8/10 training

We went up to the lake for a week and a half so I'm only doing 2 days of lifting this week.

Friday: Incline press American bar: 255x6 235x6

Kroc row: 152x7 each side

DB Wide upright row: 80x7, 70x8

pulldown: 16x10 15x10

Overhead rope extensions: 2x9x8

Preacher curl: 2x80x8

Saturday: Nordic leg curl 2x7 lowest box setting + pillow

Bss 132x6

Double looped banded hyperextension: 2xorangex10

SL Leg extensions 2x7x8

Leg raises: 2x10

7/27 training

Took the week off while I was in Florida.  Excited to start training.

Tuesday: Banded Dips: 2x10 gray band

Banded pullups: 2x10 red band

Lateral raise: 50x8 45x8

Rear delt flys: 2x60x6

Barbell curl 2x115x5

JM press 2x205x8

Wednesday:

Nordic leg curl 2x6 lowest box setting + pillow

Bss 112x10

Double looped banded hyperextension: 2xorangex10

SL Leg extensions 2x7x8

Leg raises: 2x10

Friday: seated press: 245x6 225x7

Lying Incline shrugs/retraction: 2x80x10

Pec flye machine: 2x18x8

One arm pulldown: 13x5

Hammer curl: 55x8,7

1 arm pushdown (double red band): 2x8

Saturday:

Leg Curl: 150x8 125x10 single leg

Nordic extension 2x10 green band

Belt squat 2x390x5

Hyperextension 2x180x8 couldn't do these today bc everything was pushed in :(

Leg raises 2x10

7/13 training

Monday: seated press: 245x5 225x7

Lying Incline shrugs/retraction: 2x70x10

10x20 low trap raise

Pec flye machine: 2x17x10

One arm pulldown: 12x7

Hammer curl: 55x7 50x7

1 arm pushdown (double red band): 2x8

Tuesday:

Nordic leg curl 2x6 lowest box setting + pillow

Bss 112x9

Double looped banded hyperextension: 2xorangex9

SL Leg extensions 2x7x8

Leg raises: 2x10

Thursday: Incline press American bar: 255x,6 235x5

Kroc row: 132x10 each side

DB Wide upright row: 80x8, 70x8

pulldown: 16x10 15x10

Overhead rope extensions: 2x9x8

Preacher curl: 80x8, 70x7

7/6 training

Monday: Incline press American bar: 245x8, 225x8

chest supported row: 2x112x6

DB Wide upright row: 80x8, 70x8

pulldown: 16x10 15x10

Overhead rope extensions: 2x8x10

Twist Preacher curl: 80x7, 70x7

Tuesday:

Nordic leg curl 2x10

Bss 112x8

Double looped banded hyperextension: 2xorangex8

SL Leg extensions 2x7x7

Leg raises: 2x10

Thursday:Banded Dips: 2x10 gray band

Banded pullups: 2x10 red band

Lateral raise: 50x8 45x8

Rear delt flys: 2x60x8

Barbell curl 2x105x8

JM press 2x205x8

I did different arms today but that's what I should have done.

Saturday:

Leg Curl: 150x8 125x10 single leg

Nordic extension 2x10 green band

Belt squat 2x370x8

Hyperextension 2x180x8

Leg raises 2x10

6/22 training

Monday: seated press: 235x8 225x6

Lying Incline shrugs/retraction: 2x70x8, 10/15x10 low trap raise

Pec flye machine: 2x16x10

One arm pulldown: 12x7

Hammer curl: 55x6 50x6

1 arm pushdown (double red band): 2x8

Tuesday:

Nordic leg curl 2x9

Bss 112x7 thinking 1 set of this from now on since it loads my spine.

Double looped banded hyperextension: 2xorangex6

SL Leg extensions 2x7x7

Leg raises: 2x10

Thursday: 

Banded Dips: 2x10 gray band

Banded pullups: 2x9 red band

Lateral raise: 50x7 45x8

Rear delt flys: 2x55x10

Barbell curl 2x105x8

JM press 2x205x8

Friday:

Leg Curl: 150x9 125x10 single leg

Nordic extension 2x10 green band

Belt squat 2x370x8

Hyperextension 2x180x8

Leg raises 2x10

6/15 training

Monday:

Banded Dips: 2x10 orange band

Banded pullups: 2x9 red band

Lateral raise: 50x7 45x7

Rear delt flys: 2x50x8

Barbell curl 2x105x7

JM press 2x205x7

Tuesday:

Nordic leg curl 2x9

Bss 2x112x6 (35s were better but still kinda big)

Double looped banded hyperextension: 2xgreenx10

SL Leg extensions 2x7x7

Leg raises: 2x10

Thursday: 

Incline press American bar: 245x7, 225x7

chest supported row: 102x8

DB Wide upright row: 80x8, 70x8

pulldown: 16x8 15x8

Overhead rope extensions: 2x7x10

Twist Preacher curl: 80x7, 70x7

Friday:

Leg Curl: 150x8 125x8 single leg

Nordic extension 2x10 green band

Belt squat 2x370x8,7

Hyperextension 2x180x8

Decline situps (LRC) 10 each, 30 total

6/8 training

Monday:

Incline press American bar: 245x6, 225x6

chest supported row: 112x10(did these one arm row style bc the 45s couldn't fit around my bench.. I'm gonna bring more 25s out to the shed.. weird weight bc the handles are 12 lbs each. 90sx8

DB Wide upright row: 80x6, 70x7

pulldown: 16x7 15x8

Dead stop DB extensions: 2x50x6

Twist Preacher curl: 80x6, 70x6

Tuesday:

Nordic leg curl 2x8

Bss 2x112x5

Hip thrust 2x275x8

SL Leg extensions 2x7x5

Leg raises: 2x10

Thursday:

seated press: 235x7 215x8

Meadows Shrugs: 2x90x10,

Pec flye machine: 2x15x10

One arm pulldown: 12x6, 10x6

Hammer curl: 50x9 45x8

1 arm pushdown (orange band): 2x11

Friday:

Leg Curl: 150x 125x single leg

Nordic extension 2x10 green band

Belt squat 2x370x6

Hyperextension 2x160x8

Pilates

6/1 training

Sunday: 

seated press: 225x7 205x7

Meadows Shrugs: 90x9 80x8

Pec flye machine: 2x14x10

One arm pulldown: 12x5, 11x5

Hammer curl: 50x7 45x8

1 arm pushdown (green band): 2x10. Should use orange band next time.

Monday:

Nordic leg curl 2x7

Bss 2x90x8

Hip thrust 2x275x6

SL Leg extensions 2x7x5

Decline twist situps 2x10 per side (20 total)

Wednesday:

Banded Dips: 2x10 red band

Banded pullups: 2x8 red band

Lateral raise: 50x6 45x6

Rear delt flys: 2x50x6

Barbell curl 2x105x6

JM press 2x205x6

Thursday:

Leg Curl: 2x125x8 single leg

Nordic extension 2x10 green band

Belt squat 2x350x8

Hyperextension 2x140x8

Side-bends: 10 each side 

5/25 training

Monday: 

Banded Dips: 2x10 red band

Banded pullups: 2x8 red band

Lateral raise: 40/30/25x8

Rear delt flys: 40/30/20x12s

Barbell curl 2x95x6

JM press 2x185x7

Trying pullups banded now to help ease my elbow joint into it, seems to be ok.

Tuesday:

Nordic leg curl 2x7

Bss 2x70x7

Hip thrust 2x275x5

SL Leg extensions 2x6x7

Standing calves

Abs (did pilates earlier today)

Thursday:

Incline press American bar: 245x5, 225x6

chest supported row: 90x10, 80x10

DB Wide upright row: 70x8, 60x8

pulldown: 15x8 14x8

Overhead rope extension: 2x7x10,6

Twist Preacher curl: 80x4, 70x5

Friday:

Leg Curl: 2x125x7 single leg

Belt squat 2x320x8 maybe a bit heavier next time 

Hyperextension 2x120x8, a little light

Abs skipped today, maybe pilates later

5/18 training

Sunday: Seated row: 16x8,5,5

Wide grip lat pulldown: 15x8,5,5

Leaning shrugs: 75x11,6,5

DB hammer curl: 50x7,4,4

Wednesday: seated Press: warmup to 205x10,

4,2 rest pause

Lateral raises: warmup to 50,40,30x7s

Machine chest press: 15,14,13x15,7,5

kickback pushdown: 4x8,4,2

upper/lower split

Going to adjust my current split to upper/lower to try and get some extra frequency and growth goin. Rotate 2 of these in every week.

Upper 1 

Incline press + chest supported row

Wide grip upright row + pulldown

Preacher curl + overhead rope extension

Upper 2

seated press + shrugs

Pec deck + one arm pulldown

Hammer curl + 1 arm pushdown 

Upper 3

Dips + pullups

Lateral raise + rear delt flys

Axle bar curl + JM press

Lower 1

Belt squat 

Hyperextension

Leg curl

Seated calves

Abs

Lower 2

Bss

Hip thrust

Leg extensions

Standing calves

Abs

5/11 training

Was lazy for a little and now I'm back.

Monday

incline bench American bar: 225x7,3,2

Decline handstand pushups: amrap 10,6,5

Lateral raise upright row: 60,50,40x12,8,8

kickback pushdown: 4x8,4,3

Thursday 

SL Seated hamstring curl: 125x7,6,5

Nordic leg curls + leg raises

SL Hyperextension orange band 20 each leg

Heel elevated belt squat: 2x270x15

4/20 training

Monday

incline bench American bar: 225x7,2,3

Decline handstand pushups: amrap 10,6,5

Lateral raise upright row: 60,50,40x12,8,8

Tuesday 

Single arm pulldown: 10,9,8x11,5,4

Chest supported rows: 90x15,5,5 rest pause

High Chest supported shrugs: 75x10,8,6

4/13 training

Sunday:

Calves, assisted nordics, leg raises

Single leg RDL 40x10 50x10 20 reps SL hypers

DB BSS: 2x60x8, 20 rep set no weight

Hip thrust 225x6 275x6

Leg extensions: 10,9,8x13,8,8 dropset

Was lazy this week

Friday:

Seated row: 15x12,7,5

Wide grip lat pulldown: 14x13,7,6

Seated shrugs: 75x10.. didn't do any more bc something in my spinal area popped.. did the last 2 sets on an Incline bench.. 10,7

DB hammer curl: 50x7,4,4

This workout pissed me off bc I want to squat and deadlift and do things that strengthen my spine bad but everyone is so fucking scared, and honestly I'm not surprised that my back got tweaked when I've been told to avoid making it stronger.. I'll have to find some ways to do that without loading the spine...

4/6 training

Monday: SL Seated hamstring curl: 125x8,6,4

Nordic leg curls + leg raises

Hyperextension (banded+weight, banded, nothing)120x15,15,15

Heel elevated belt squat: did 2x270x20.. gonna bring home more plates from ppops

Calves

Tuesday: Single arm pulldown: 10,9,8x9,4,4

Chest supported rows: 90x12,5,4 rest pause

Seated shrugs: 65x11,8,6

Barbell twist curl: 35x7,4,3

Forearm rollers

Friday:

seated Press: warmup to 205x10,3,3 rest pause

Lateral raises: warmup to 50,40,30x7s

Machine chest press: 15,14,13x14,7,4

1 arm cable kickback pushdown: 4x8,4,2

3/30 training

Sunday:

Calves, assisted nordics, leg raises

Single leg RDL 40x8 50x8 20 reps SL hypers

DB BSS: 2x50x8, 20 rep set no weight

Hip thrust 135x10 225x10 20 bridges

Leg extensions: 9,8,7x16,8,8 dropset

Thursday: 

Seated row: 14x13,6,6

Wide grip lat pulldown: 13x12,8,6

Seated shrugs: 60x12,7,6

DB hammer curl: 45x10,5,5

Wrist extensions

Friday: incline bench American bar: 215x9,4,3

Decline handstand pushups: amrap 8,5,4

Lateral raise upright row: 60,50,40x10,7,8

1 arm cable kickback pushdown: 4x6,3,3

3/23 training

Sunday: SL Seated hamstring curl: 125x6,5,4

Nordic leg curls + leg raises

Hyperextension (banded, single leg, etc)

Heel elevated belt squat: did 2x230x20.. gonna bring home more plates from ppops

Calves

Tuesday: Single arm pulldown: 9,8,7x11,6,5

Chest supported rows: 90x10,5,3 rest pause

Seated shrugs: 65x8,6,5

Barbell twist curl: 35x5,3,2

Forearm rollers

Friday:

seated Press: warmup to 205x8,2,1 rest pause

Lateral raises: warmup to 45,35,25x9,9,9

Machine chest press: 14,13,12x16,6,6

1 arm cable kickback pushdown: 3x10,6,3

3/16 training

Sunday:

incline bench American bar: 215x6,3,2

Decline handstand pushups: amrap 8,5,3

Lateral raise upright row: 50,45,40x12,8,8

1 arm cable kickback pushdown: 3x10,6,3

Was tough for me to do much the rest of the week..  I'll do better this week

3/9 training

Sunday:

Calves, assisted nordics, leg raises

Single leg RDL 35x8 45x8 20 reps SL hypers

DB BSS: 2x45x8, 20 rep set no weight

Hip thrust 135x8 225x8 20 bridges

Leg extensions: 8,7,6x12,8,8 dropset

Tuesday: calves

Single arm pulldown: 9,8,7x8,4,5

Chest supported rows: 75x13,6,4 rest pause

Seated shrugs: 55x12,6,6

Barbell twist curl: 25x10,4,3

Forearm rollers

3/2 training

Sunday: SL Seated hamstring curl: 110x6,4,4

Nordic leg curls + leg raises

Hyperextension (banded, single leg, etc)

**Heel elevated belt squat: did 2 sets of 15 just to try out the new dual horns

Calves

Wednesday: calves

Seated row: 13x12,6,6

Wide grip lat pulldown: 12x12,8,6

Seated shrugs: 50x12,6,6

DB hammer curl: 40x8,5,5

Wrist extensions

Thursday: 

seated Press: warmup to 185x10,4,3 rest pause

Lateral raises: warmup to 35x12,8,6 rest pause (usually dropset)

Machine chest press: warmup to stack+45 12/6/4 (at Nottingham)

Triceps

post x ray training

Wrestling season is over and I haven't really lifted weights all season..  I saw on an x ray that my spine is really messed up and I don't want to make it any worse so I have to alter my training..  I am going to copy here my DC body building training for now and obviously change some exercises that put a lot of force on my spine..  while doing that, I want to find some exercises to help with my APT.

I also need to work on getting my right elbow back on track.. it's been better but still not great

Chest/shoulders 1:

Seated shoulder press: work up to 1 set 5-8 reps rest pause

Incline Lateral raises: 1 set 6-10 reps + 2 micro drop sets + isometric

Machine chest press: work up to 1 set 5-8 reps rest pause + isometrix

Weighted dips banded: work up to 1 set 5-8 reps rest pause

Legs day 1: 

Seated hamstring curl: work up to 1 set 8-10 reps rest pause isometric

Hyperextension (banded, single leg, etc) Widowmaker 20 reps

**Heel elevated belt squat: heavy set of 6-8 slow, Widowmaker 20 reps.

Calves

Back/arms day 1:

Seated row: work up to 1 set 5-8 reps rest pause

Wide grip lat pulldown: work up to 1 set 5-8 reps rest pause + isometric

Seated bent over shrugs: work up to 1 set 5-8 reps rest pause

DB hammer curl: work up to 1 set 5-8 reps rest pause

Forearm roller

Chest/shoulders 2: 

incline bench: work up to 1 set 5-8 reps rest pause

Decline pushups: amrap

Lateral raise upright row: 1 set 6-10 reps + 2 micro drop sets

Seated pushdown: work up to 1 set 5-8 reps rest pause

Legs day 2: 

Single leg RDL

DB BSS: 2 sets 6-8 reps, 20 rep set

Hip thrust 2sets 6-8 reps, 20 rep set

Leg extensions: rest pause

Calves

Back/arms day 2:

Single arm pulldown: work up to 1 set 5-8 reps rest pause

Chest supported rows + band:  1 set 6-10 reps + 2 micro drop sets

Seated bent over shrugs: work up to 1 set 5-8 reps rest pause

Barbell curl: work up to 1 set 5-8 reps rest paused

Forearm rollers

Substitutes for each body part:

Chest: db incline press,  wide grip bench press, pec deck

Shoulders: Seated DB press, Arnold press, rear Delt flyes

Triceps: overhead extension, rolling extensions JM press close grip bench press

Biceps: reverse curl, incline curl, cable curl

Back width: medium/close grip pulldown, feet supported pullup, half pulley row

Back thickness: DB row, chest supported row, smith machine row

Quads: BSS, lunge, front squat

Hamstrings: standing leg curl, deficit SLDL

12/8 training

Sunday: seated Press: warmup to 185x11,5,3 rest pause

Lateral raises: warmup to 35/30/25x10,5,5+ iso

Machine chest press: warmup to 13/12/11 x 12/6/6

Floor skullcrusher: 35sx12,6,5 rest pause

Preacher curls: 50x8,4,4 rest pause 

Tuesday: 

1/19 training

Haven't trained in a while.. long story short the disc in my back is fucked lol so no more barbell squatting for me.  We'll figure out other stuff to do.

Monday:

Leg raises: 2x10

chest supported rows: warmup to 75x10,5,4 rest pause

One arm lat pulldown: warmup to 9,8,7x7,4,3

Face pulls: 3x15

Preacher curls: 50x8,4,5