Upper Body workout

Upper Body workout
25th Jan

Close grip bench
Bar * 3, 3, 3
95 * 3, 3
135 * 3
185 * 3
225 * 3
230 * 2, 2, 2, 2, 2, 2
185 * 3, 3, 3 (all paused on chest for 4 secs)

Press
95 * 5
140 * 5, 5, 3, 2 (less than a minute rest in between sets)
Did some more sets after that, but at a lighter weight, can't remember exactly.

Machine Lateral (tempo 22X)
60 * 12
100 * 10, 10
60 * 15, 15

A1: T-bar row (plate loaded machine)
70 * 8
95 * 8
115 * 8
135 * 8

A2: Bent-over laterals
22.5 * 15, 15, 15, 15

Overhead DB extension
30 * 10
32.5 * 10, 10, 10, 10

B1: High shrug (thumbless grip) (tempo 13X)
185 * 12, 12, 12

B2: Hammer Curls
37.5 * 8, 8, 8

B3: Machine Preacher curls (tempo 52X)
70 * 5, 5, 5

Lower Body workout

Lower Body Workout
23rd Jan

Squat
Bar * 5, 5, 5
135 * 5
185 * 5
225 * 5
275 * 3
330 * 1, 1, 1, 1, 1
245 * 3, 3, 3
*All the sets for 330 and 245 were done with a pause at the bottom*

Lying Hamstring curl (tempo 61X)
105 * 6, 6, 6, 6

Weighted 45 back extension
75 * 10
115 * 8
165 * 6, 6, 6

Standing ab curl
50 * 12
60 * 12
70 * 12
80 * 12, 12

Unilateral Straight Leg press
4 pps * 15, 15, 15

No back work or calf work today cos was in a rush. Overall pretty good session, will keep the weighted back extensions abit longer to see if it's good.

Upper body Workout

Upper body workout
21st Jan

Close grip bench (speed benching) *all sets were 3 reps*
Bar for 3 sets
95 for 3 sets
135, 135, 155, 185, 205, 135, 155, 185, 205

Seated DB press
60 * 6
70 * 6
80 * 6

Standing Press
115 * 5
135 * 5
155 * 2
115 * 5, 5, 5

Machine lateral (tempo 22X)
60 * 12, 12, 12

Tricep push down
135 * 10
150 * 8, 8

Flat JM press (paused at the bottom)
135 * 5, 5, 5

A1: Machine row (tempo 22X)
100 * 5, 5, 5, 5

A2: Rear delt machine
135 * 12, 12, 12, 12

B1: High BB shrug (tempo 12X)
135 * 12, 12, 12

B2: DB Hammer curl
37.5 * 8, 8, 8
*Hammer curls were done alternating with the resting arm held in the contracted position between each rep*

B3: Preacher machine (tempo 62X)
No. 6 plate * 5, 5, 5

A1 and A2 were super setted. B1, B2 and B3 were a triple set.

I realized my pressing strength has dropped tremendously and this is the weak link in my benching. Will focus on standing press to bring up the shoulder strength again. I like the addition of the hammer curl in the triple set. The high shrugs were done thumbless to make it harder on the forearms. 135 was way too light so will have to increase the weight the next round. Overall good session!

Lower Body Workout

Lower Body Workout
19th Jan

Seated Leg curls
60 * 15, 15

Leg extensions
40 * 15

Speed box squats
Bar * 2, 2, 2, 2
135 * 2
185 * 2
185 *2, 135 * 2 - 5 sets

Deadlifts
135 * 3
225 * 3
315 * 1
365 * 1
405 * 1
425 * 1
320 * 1, 1

Lying hamstring curl (tempo 51X)
75 * 6, 6, 6, 6, 12
*last set of 12 was done with a tempo of 21X

A1: Standing calf raise (tempo 13X)
300 * 6, 6, 6

A2: Seated calf raise (tempo 33X)
50 * 10, 10, 10

Unilateral straight leg press
3.5 pps * 8, 8, 8

Hanging leg raise (bent knee)
BW * 10, 10, 10

Neutral grip lat pulldown (tempo 12X)
90* 10
110 * 10, 10, 10

Restorative work:
Incline bench
115 * 10, 10

Rope pushdown
50 * 15, 15

4 plates off the dead felt pretty good. Bar moved fast. Decided to ditch the straps and just pull mixed. Been relying too much on straps for the past year. Didn't even manage to pull 365 double overhand, so really need to get in more work for the grip. Felt abit sore in the shoulder-chest tie in area and in my triceps, so did some restorative work to ease the soreness.

Upper Body workout

Upper Body Workout
18th Jan

Rotator cuff exercises

Close grip Bench
Bar * 5, 5, 5
135 * 5, 5
185 * 5
205 * 3
225 * 3, 3, 3, 3, 3, 3

Weighted Dips
BW * 5
45 * 5
90 * 5, 5, 5

Machine Lateral Raises (tempo 22X)
60 * 12
80 * 12, 12
70 * 12

Incline Dumbbell extensions (tempo 30X)
30 * 10, 10, 10, 10, 10

A1: Lat pulldown
90 * 10
145 * 10, 10
110 * 10

A2: Face pulls
50 * 15, 15, 15, 15

Scott curls (tempo 51X)
50 * 8, 8, 8

Did some trap work, but it was mostly just trying out new trap movements with the cables, so not counting those in.

Overall decent session. Shoulder mobility seems better and I think I will stick with close grip benching for a while.

Lower Body

Lower Body workout
Jan 16th

Leg extensions
90 * 15, 15

Seated Leg Curls
80 * 15, 15

Squats
Bar * 5, 5, 5
135 * 5
185 * 5
225 * 3
275 * 3
315 * 1
320 * 1, 1, 1, 1, 1, 1 (all paused)

Good mornings (with mantaray)
Bar * 8
65 * 8
95 * 8
125 * 8
135 * 8
140 * 8

Lying Leg curls (tempo 41X)
105 * 6, 6, 6
90 * 6

Unilateral Straight leg press
3 1/4 pps * 15, 15, 15

Standing ab crunch
60 * 10, 10, 15

3 grip chins - 2 sets of 15, 5 for each grip

I realized my lower back is really weak now and starts to give out first when I squat, hence the many sets of singles, to give my lower back adequate recovery time between reps. Will have to ramp up the lower back work, and increase my ab work. My plan is to continue doing sets of singles for squats as I increase the weight each week, as well as slowly increase my lower back strength. I realized I stop most lower back strength work after I started deadlifting post-injury.

Upper Body workout

Upper body workout
Jan 14th

Warm up: rotator cuff exercises

Bench (close grip):
Bar * 3, 3, 3
95 * 3, 3, 3
135 * 3, 155 * 3, 185 * 3
135 * 3, 155 * 3, 185 * 3, 205 * 3
155 * 3, 185 * 3, 205 * 3

Seated Press:
95 * 5
135 * 5, 5, 5, 5, 5

Side lateral machine (tempo 321)
50 * 12
100 * 10
60 * 12, 12

A1: Close grip incline bench (tempo 23X)
115 * 5, 5
135 * 5

A2: Tricep push down
120 * 10, 10, 10

B1: Machine row
120 * 5
100 * 5, 5, 5, 5

B2: Face pull
35 * 15, 15, 15, 15, 15

C1: DB shrugs (tempo 12X)
90 * 10, 10, 10

C2: Machine preacher (tempo 51X)
60 * 10, 10, 10

Speed bench and just some moderate shoulder work. I feel some strength returning. Following the tempo prescriptions is much harder than it always looks initially. lol