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