Saturday Oct 26
Rope Pushdowns
80 x 15
100 x 3 x 15
Seated Tricep Pushdowns
140 x 7 x 10
Hammer Curls
25 x 10
45 x 3 x 10
EZ Bar Curl
115 x 5 x 10
95 x 2 x 10
Sunday Oct 27
Buffalo Bar Box Squat
155 x 2 x 5
245 x 2 x 5
335 x 2 x 5
405 x 2 x 5
405 x 8
Leg Extension
110 x 3 x 15
Leg Press (feet close together)
450 x 7 x 15
Lying Hamstring Curl
130 x 3 x 12
Snatch Grip RDL
225 x 3 x 10
Seated Leg Curl
125 x 7 x 10
Monday Oct 28
Seated BB Press
45 x 15
95 x 12
135 x 12
185 x 8
225 x 2 x 6
185 x 13
These suck for me, I am better at standing for some reason.
Incline Rear Delt Raises
30 x 4 x 12
Machine Laterals
100 x 5 x 12
90 x 2 x 12
Fat Bar Reverse Cable Curls
80 x 4 x 12
Standing Single Arm Cable Curls
40 x 12
50 x 12
Tuesday Oct 29
Incline Bench
135 x 10
185 x 10
225 x 2 x 10
225 x 21 (Rest Paused this bitch)
Hammer Strength Wide Chest
410 x 12
410 x 11
410 x 10
Seated Machine Fly
140 x 2 x 12
130 x 12
120 x 12
110 x 2 x 12
100 x 12
Rope Pushdown
90 x 6 x 15
There you have it… take it all in as I overload a single blog update with a shitpile of volume.
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