W4 Squat

June 19, 2025

Week 4. First time with the new pulldown bar so a bit of finding the working weight. The stretch is tweaky on my left shoulder. I was hoping this bar would help…

Blitz Bike Warm-up

SSB Box Squat 166.5k x 6 x 3r

SLDL 345 x 2 x 8r

Neutral Pulldown 75k x 3 x 12r

Nautilus Curl 140 x 7/6/6

Jason Steeves on Instagram: "June 19, 2025 Week 4. First time with the new pulldown bar so a bit of finding the working weight. The stretch is tweaky on my left shoulder. I was hoping this bar would help… Blitz Bike Warm-up SSB Box Squat 166.5k x 6 x 3r SLDL 345 x 2 x 8r Neutral Pulldown 75k x 3 x 12r Nautilus Curl 140 x 7/6/6" instagram.com

W4 Bench

June 16, 2025

Week 4

Shaf Shoulder 

Speed Press 75k x 5 x 3r

CG Bench Press 113k x 4 x 5r 

T-Bar Row 110 x 3 x 6r - something to build on

Seated DB Tricep Ext 40e x 3 x 12r - improved the touches at the stretch after the first set

Jason Steeves on Instagram: "June 16, 2025 Week 4 Shaf Shoulder Speed Press 75k x 5 x 3r CG Bench Press 113k x 4 x 5r T-Bar Row 110 x 3 x 6r - something to build on Seated DB Tricep Ext 40e x 3 x 12r - improved the touches at the stretch after the first set" instagram.com

W3 Press

June 13, 2025

Week 3

Shaf Shoulder 

BB Press 74k x 5 x 5r

Dip 270 + 1 chain x 8/7/6 - plus a good stretch

Low Row 115k x 4 x 8r

Cable Tricep Pushdowns 50k x 3 x 10r

Jason Steeves on Instagram: "June 13, 2025 Week 3 Shaf Shoulder BB Press 74k x 5 x 5r Dip 270 + 1 chain x 8/7/6 - plus a good stretch Low Row 115k x 4 x 8r Cable Tricep Pushdowns 50k x 3 x 10r" instagram.com

W3 Dead’s

June 12, 2024

Week 3. Too headachy and smoky to exercise yesterday. My eyes and chest are bugging me a bit today out here but I need to get something in. Put my Dyson air purifier in the garage but it's probably needing to do too much work. 

Hip Belt Squat 200 x 5 x 5r

Paused Deadlift 415 x 5 x 3r

Standing Cable Pullover 35k x 2 x 12r - felt very effective with just two sets. I'll add to it next time. 

Nautilus Curl 130 x 3 x 8r

Jason Steeves on Instagram: "June 12, 2024 Week 3. Too headachy and smoky to exercise yesterday. My eyes and chest are bugging me a bit today out here but I need to get something in. Put my Dyson air purifier in the garage but it's probably needing to do too much work. Hip Belt Squat 200 x 5 x 5r Paused Deadlift 415 x 5 x 3r Standing Cable Pullover 35k x 2 x 12r - felt very effective with just two sets. I'll add to it next time. Nautilus Curl 130 x 3 x 8r" instagram.com

W3 Bench

June 9, 2025

Week 3 

Shaf Shoulder 

Press 93k x 3 x 1r

CG Bench Press 120k x 5 x 3r

T-Bar Row 105 x 3 x 8r

Seated DB Tricep Ext 37.5e x 3 x 15r

15# Club Drills on my rest days

Jason Steeves on Instagram: "June 9, 2025 Week 3 Shaf Shoulder Press 93k x 3 x 1r CG Bench Press 120k x 5 x 3r T-Bar Row 105 x 3 x 8r Seated DB Tricep Ext 37.5e x 3 x 15r 15# Club Drills on my rest days" instagram.com

W2 Press

June 6, 2025

Week 2

Shaf Shoulder 

BB Press 72k x 5 x 5r

Dip 269 x 10/10/8 - stretched after the final reps

Low Row 110k x 3 x 8r

Cable Tricep Pushdowns 45k x 3 x 12r

Jason Steeves on Instagram: "June 6, 2025 Week 2 Shaf Shoulder BB Press 72k x 5 x 5r Dip 269 x 10/10/8 - stretched after the final reps Low Row 110k x 3 x 8r Cable Tricep Pushdowns 45k x 3 x 12r" instagram.com

W2 Squat

June 4, 2025

Week 2

SSB Box Squat 156k x 5 x 5r

SLDL 335 x 2 x 8r

Supinated Pulldown 77.5k x 3 x 8r

Nautilus Curl 110 x 14/10/8

Jason Steeves on Instagram: "June 4, 2025 Week 2 SSB Box Squat 156k x 5 x 5r SLDL 335 x 2 x 8r Supinated Pulldown 77.5k x 3 x 8r Nautilus Curl 110 x 14/10/8" instagram.com

W2 Bench

June 2, 2025

Week 2. Day 1 of dieting again. 270# start. BP meds seem to be kicking in today as well based on my readings this morning. 

Shaf Shoulder 

Speed Press 71k x 5 x 3r - got speedier as I went

CG Bench Press 115.5 x 6 x 4r

T-Bar Row 100 x 12/10/10 - last rep or two a tad sloppay but I'll take it

Seated DB Tricep Ext 35e x 3 x 15r

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