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