On Saturdays I’m going to do a quick, light, session to pump some blood into the muscles and joints, and aid recovery.
One leg split squat x 5 and barbell row 26 kg x 10 between most upper body sets
Dumbbell fly 6 kg x 10 x 5
Dumbell bench 6 kg x 10 x 5
Dumbbell side raise 6 kg x 10
Dumbbell front raise 6 kg x 10
Dumbbell rear 6 kg x 10
Dumbbell press 6 x 15
Push ups x 12, 12
Dumbbell curl 6 kg x 15
Hammer curl 6 kg x 15
One arm overhead tricep extension 6 kg x 25
Dumbbell fly 6 kg x 20
Tuesday, February 19
Facepulls throughout session
Bench 60 x 5 x 5
Close grip bench 40 x 8 x 3
Plate fly 5 x 10 x 3
Incline dumbbell press 10 x 10 x 3
Lying EZ triceps extensions, bar plus 10 kg x 8 x 3
Reverse EZ curl bar plus 10 kg x 8 x 3
EZ curl bar plus 12.5 kg x 8 x 3
Side bends 20 kg x 8 x 5 each side
Wednesday, February 20
Facepulls throughout session
Sit ups plus 5 kg x 5 x 3
Deadlift 100 x 5 (off 5 kg bumper plate)
Wide grip deficit deadlift (off 4″) 90, 80, 70 x 3
Power shrugs wide grip 60, 70, 80, 80, 80 x 5
Good morning 15 x 5 x 3
Dumbbell row 10 sets of 10, start 10, up 6, down 5
Calves 42.5, 52.5, 62.5, 72.5, 82.5 x 10
*Neck at home in evening 10 kg x 16 flex. + ext.
Thursday, February 21
Facepulls throughout session
Side bends 20 kg x 9 x 5 each side
Press 40 x 5 x 5
BW dips 5, 5, 5
Dumbbell shoulder press 10 x 10 x 3
Dumbbell side raise 2.5 x 10 x 2
Dumbbell front raise 2.5 x 10 x 2
Dumbbell rear lateral 2.5 x 15 x 3
Dumbbell curl 10 x 10 x 2
Hammer curl 10 x 10 x 2
Lying EZ triceps extensions, bar plus 10 kg x 9, 8, 8
Facepulls/straight arm pulldowns
Bench 121 kg x 5, 5, 5; reps with 70
Plate fly 2.5 kg x 15, 5 x 30
Incline db bench 17.5 kg x 15, 14
Dumbbell row 50 kg x 18, 18
Lat pulldown 48 total reps with 19 kg
Deadlift 160 x 5, deficit deadlift off thick plate 102 x 3, 3
Dumbbell shrug 15 kg x 14, 13, 13
Pendlay row 55 x 5, 5, 5
Reverse curls and curls: empty EZ bar x 64 each (128 total reps)
Rope attachment pushdowns 128 reps
Dumbbell rear laterals 2.5 x 47 total reps
Leg press 90 x 10, 10, 10, 10, 10
Standing calf machine 35 x 19, 18
Light squat: 57.5 x 5, 70 x 5, 85 x 5
Straight arm pulldowns
Bench press: 50 x 4-5, 60 x 3, 70 x 3, 80 x 1, 90 x 1, 100 x 1, 110 x 1, 120 x 1, 130 x 1
100 x 5, 80 x 10*
Dumbbell row: 25 x 8, 35 x 5, 50 x 15
Dumbbell fly: 2 sets 10-12 reps
Light face pulls between sets.
*All singles were paused.
Light squat: 57.5 x 5, 70 x 5, 85 x 5
Straight arm pulldowns
Bench press: worked up to 105 x 6 or 7*
Dumbbell row: 25 x 8, 35 x 5, 50 x 14
Dumbbell fly: 2 sets 10-12 reps
Light face pulls between sets.
*Paused the first rep.
Light squat: 57.5 x 5, 70 x 5, 85 x 5
Straight arm pulldowns
Bench press: worked up to 100 x 7*
Dumbbell row: 25 x 8, 35 x 5, 50 x 13
Dumbbell fly: 2 sets 10-12 reps
Light face pulls between sets.
*This felt good. Paused the first rep. Left some in the tank too.
Light squat: 57.5 x 5, 70 x 5, 85 x 5
Straight arm pulldowns
Bench press: worked up to 95 x 10*
Dumbbell row: 25 x 8, 35 x 5, 50 x 12
Dumbbell fly: 2 sets 10-12 reps
Light face pulls between sets.
*This felt good. Paused the first rep. Left some in the tank too.
Squat: worked up to 127.5 x 2*, then 70 x 5 (x 5)
Few sets straight-arm pulldowns
Bench press: worked up to 105 x 4, then 60 x 9 (x 5)
Dumbbell row: worked up to 50 x 11, 10, 10, 10, 10
Dumbbell fly: 2 sets of 10-12 reps
Cable pushdowns, rope attachment: 100 total reps
Light face pulls between sets.
*No belt. Still pausing random bench and squat reps. Didn’t push the final sets today. My grip is improving with the dumbbell rows.
Squat: worked up to 122.5 x 4*, then 67.5 x 5 (x 5)
Few sets straight-arm pulldowns
Bench press: worked up to 97.5 x 5, then 60 x 8 (x 5)
Dumbbell row: worked up to 50 x 10 (x 5)
Dumbbell fly: 2 sets of 10-12 reps
Cable pushdowns, rope attachment: 100 total reps
Light face pulls between sets.
*No belt. Still pausing first and last bench and squat reps.
Squat: worked up to 115 x 6*, then 65 x 5 (x 5)
Few sets light straight arm pulldowns
Bench press: worked up to 92.5 x 6, then 60 x 7 (x 5)
Dumbbell row: worked up to 50 x 9 (x 5)
Dumbbell fly: 2 sets of 10-12 reps
Cable pushdowns, rope attachment: 100 total reps
Light face pulls between sets.
*No belt.
Barbell Training 