June 25, 2024
Week 5
Hip Belt Squat 210 x 5 x 5r
Paused Deadlift 440 x nope. Low back was getting little tweaks so I terminated and added GHR's.
GHR x BW (268#) x 3 x 10r
Standing Cable Pullover 40K x 12/12/10
Nautilus Curl 140 x meh. Not today
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Thursday, June 26, 2025
Tuesday, June 24, 2025
W5 Bench
June 24, 2025
Week 5
Shaf Shoulder
BB Press 95k x 3 x 1r
CG Bench Press 117.5k x 4 x 4r
T-Bar Row 110 x 3 x 7r
OH Rope Extensions 50 x 9/8/8
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Friday, June 20, 2025
W4 Press
June 20, 2025
Week 4
Shaf Shoulder
BB Press 77k x 5 x 5r
Dip 270 + 1 chain x 10/8/8
Low Row 120k x 3 x 8r
Cable Tricep Pushdowns 50k x 12/10/10 - new V grip
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Thursday, June 19, 2025
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
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Monday, June 16, 2025
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
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Friday, June 13, 2025
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
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Thursday, June 12, 2025
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
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Monday, June 9, 2025
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
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Friday, June 6, 2025
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
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Thursday, June 5, 2025
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
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