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My journey back from the dead

9/21/20

Leg Ext Warm Up
90x15@2

Hack Squat
90x10
180x10
360x6
410x6
430x6

Belt Squats
90x1
180x10
270x10

Leg Ext
135x10
150x10
165x10
Drop set 75 went till i couldnt do anymore
 
9/22/20

Bench
barx10
135x10
225x10
275x6
295x6
315x6
Drop sets
225x10
135x10

ISO Incline Press
45x10
90x10
100x10

ISO Decline Press
90x10
180x10
230x10
 
9/23/20

Lat Pulldown (F to B)
80x12
120x10
150x10
180x10
210x10

Incline DB Pulls
60x10@3

Seated Rows
105x12
120x10
135x10

SLDL's
135x10
165x10@2

Lying Leg Curls
90x10
100x10
110x10
 
9/24/20

Rotary Work Warm Up Shoulders

D/B Side Laterals
20x12
25x12
30x12

Machine Shrugs
90x15
180x12
270x12

D/B Shoulder Press (vid of last set below)
50x12
55x12
65x10

Face Pulls
48.4x15
57.2x15
66x15

Machine Seated Tricep Ext
90x15
100x13
110x11

Rope Tricep Pressdown
44x15
48.4x15@2
 
9/25/20

Barbell Curl
80x12
90x10
100x10

D/B Alt Curls
25x10
30x10
35x10

Crunches 20x3 sets
Leg Lifts 20x3 sets
 
10/5/20

Leg Ext warm up
75x20@2

Leg Press
200x10
400x10
600x10
800x10
850x8

Belt Squats
180x10
230x10
270x8

Leg Ext
105x10
120x10
135x10

A few sets of ab work
 
10/12/20

Leg Ext(warm up)

75x20@2


Hacks

180x10
270x8
360x8
420x6 (PR)


Leg Ext

120x10
135x10
150x10


Ab Work
 
10/13/20


Bench

Barx20
135x10
225x10
315x6
325x6
335x6
Drop Sets
225x10
135x10
Barx20


Incline BB Press

135x10
155x10
185x10


ISO Lateral Decline Press

180x10
230x10@2


Pec Deck (shaping movement)

115x10@2
 
Get Shredded!
10/15/20


Lat Pulldown Front

Warm Up
100x10@2
Work Sets
160x12
180x12
200x10


DB Rows

70x10
80x10
90x10


Seated Rows

120x10
135x10
150x10


Straight Arm Pulldowns

48.4x15@3


Lying Leg Curls

70x10
90x10
110x10


KB SLDL

80x10@3
 
10/16/20


DB Side Laterals

20x12
25x12
30x12


Rear Delt Machine

100x12
115x12
130x12


Seated Machine Shoulder Press

100x10
110x9


Machine Shrugs

90x10
180x10


Ab Work
 
Because in quarantine I couldn't go to the gym but I kept myself fit by doing rope jumps although it gets hard when you cross the 15 minute mark but it is very effective.
 
10/17/20

Seated Tri Extensions

80x12
100x10
120x10


Tri Press-down

75x10
90x10
105x10


DB Kickbacks

20x10
25x10


Seated Arm Curls

60x10
70x10
80x10


Alt DB Curl

25x10
30x10
35x10
 
10/19/20

Leg Ext Warm Ups

90x15@2


Hack Squats

90x10
180x10
270x8
360x8
430x6 (pr)


Leg Ext

135x10
150x10
165x10


Squat Thrusts

20@3 (reps@sets)
 
10/20/20

Bench

135x10
225x8
315x6
225x10
135x15


ISO Lateral Incline Press

180x10
200x10
220x10


ISO Lateral Decline

180x15
230x10
250x10


Seated Chest Cable Fly

22x10
26.4x10
30.8x10


some ab work

SEE EVERYONE NEXT TIME
 
10/22/20


Lat Pulldown to Front

Warm Up
100x20@2
Work Sets
160x10
180x10
200x10


Seated Row

100x10
120x10
140x10


Rack Pulls Conventional Stance

225x8
315x8@2


Straight Arm Pulldowns

44x15@3


Lying Leg Curl

80x12
100x10@2


Seated Leg Curl

120x10
135x10
 
10/23/20

Rotary Work (warm up shoulders)

5 min


DB Side Laterals

20x10
30x10
35x10


BB Uprights

95x10
105x10
115x10


Rear Delts Machine

100x10
115x10
130x10


ITY'S

5x30@3
 
10/24/20


Seated Machine Tri Extension

80x15
100x10
120x10


Tri Press-downs

80x15
90x15
100x15


DB Kickbacks

20x10@2


Seated Arm Curls

70x10
80x10
Drop Set
40x? Good fucking pump


Seated Alt Curls

3 sets reps varied
 
11/16/20

Leg Ext Warm Up

90x15@2


Leg Press

200x20
400x10
600x10
800x10
890x10


Skuats (no belt)

135x10
225x10
315x10


Leg Extensions

120x12
135x12
150x12
 
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