Been hard at it. Felt very strong today and felt like kingpins have moved a lot more weight if my shoulder hadn't been tweaking my on me.

Tuesday:

Hip abductor

2 x warm ups

155 x 15

180 x 15 x 2


Hip adductor

2 x warm ups

155 x 15 x 3


Lying leg curl

2 x warm ups

95 x 8

110 x 8

125 x 8

140 x 8


Single leg press

3 x warm up

4 plates x 10

5 plates x 10

6 plates x 10

7 plates x 10

8 plates x 10

9 plates x 8


Hack squats

2 x warm ups

2 pps x 10 (neutral)

2 pps + 25s x 10 (wide)

3 pps x 10 (narrow)

3 pps + 25s x 10 (narrow)


Leg ext/ SL dumbbell deadlift

1 x warm up

135 x 10/ 60s x 10 x 3


Single leg calf press

2 x warm ups

4 plates x 15 x 3



Wednesday:

Machine press

2 x warm ups

110 x 10

140 x 10

170 x 10


Dumbbell press

2 x warm ups

80s x 8

100s x 8

120s x 8

140s x 5


Incline barbell press

1 x warm up

185 x 8

225 x 8

235 x 8, 6


Cable crossovers/ stretch push ups

1 x warm up

25 x 20/ 15 x 4


Bent dumbbell laterals

1 x warm up

30s x 15 x 3


Side machine laterals

1 x warmup

80 x 12

110 x 12 x 2


Front barbell raise/ incline sit ups

1 x warm up


20 min HIIT



Thursday:

Reverse facing close grip pulldown

2 x warm ups

120 x 10

140 x 10

160 x 10


One arm dumbbell rows

2 x warm ups

90s x 8

110s x 8

130s x 8

150s x 8


HS DY row

1 x warm ups

1 pps + 25s x 8

2 pps x 8

2 pps + 15s x 8 x 2


Assisted wide grip pull-ups

(125) x 10

(95) x 10

(65) x 10

BW x 6


HS pullover

1 x warm up

140 x 8

180 x 8

230 x 8----> 140 x 10


Deadlifts

2 x warm up

225 x 6

275 x 6

315 x 4

365 x 4

405 x 1

425 x 1


20 min light cardio



Friday:

Rope pressdown/ machine dip warm up x 3 each


Dips

BW x 10 x 2

+ 45 x 10

+ 90 x 10

+ 110 x 9

BW x 10


Rope press downs/ bench dips/ over head cable extensions

1 x warm up

70 x 12/ 8/ 70 x 8

90 X 12/ 8/ 90 x 8 x 3


HS preacher curls/ diamond push-ups

1 x warm up

45 x 10/ 15

70 x 10/ 15 x 2


Incline dumbbell curls/ hammer curls/ reverse EZ bar curls

25s x 8/ 8/ 6 x 3


Close grip pull ups

BW x 6 x 2


Hanging leg raises

15 x 2


20 min HIIT



Saturday: off



Sunday:

Lying leg curls (free weight)

3 x warm ups

60 x 10

70 x 10

80 x 10

90 x 10 x 2


Squats

135 x 8

185 x 8

225 x 8

255 x 8

285 x 8

315 x 6


Leg ext (free weight)/ sissy squats

2 x warm ups

70 x 12/ 10

85 x 12/ 10

100 x 12/ 10

115 x 12/ 10


Walking dumbbell lunges/ SL dumbbell dead lifts

1 x warm ups

50s x 8/ 8 x 3


20 min light cardio



Today:

Bench press

135 x 6 x 2

185 x 6

225 x 6

250 x 6

275 x 6

290 x 6

295 x 5


Incline dumbbell press

2 x warm ups

100s x 8

110s x 8

120s x 8


Incline matrix press

1 x warm up

1 pps + 25s x 8

2 pps x 8

2 pps + 25s x 8 x 3


Pec deck

2 x warm ups

130 x 20

145 x 20

160 x 20


Matrix shoulder press

1 x warm up

1 pps + 25s x 8

2 pps x 8

2 pps + 25s x 8


Bent dumbbell laterals/ over and backs

1 x warm up

30s x 15/ 15 x 3


Side dumbbell laterals

15s x 15

20s x 15 x 2


Hanging leg raises

15 x 3


20 min HIIT