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11-16-2024 , 11:34 PM
#701
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Former PPA VP
Join Date: Apr 2005 Posts: 28,203
11/16/2024
Dips (flexed lockout): BWx30, 25x10x2
Dips (partial to lockout): 25x10x2
Machine bench press: 4 sets
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
DB front raise: 50x15, 60x7
Hammer curls: 50x10, 60x7
Deltoid raise machine: 3 sets
Last edited by Rich Muny; 11-17-2024 at 12:11 AM. Reason: updated
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11-19-2024 , 11:47 PM
#702
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11/19/2024
Seated cable row: 4 sets
Hammer strength rows: 4 sets
Lat pulldowns: 4 sets

I twisted my knee a couple of days ago, so I skipped leg day and took today lighter than usual.
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11-20-2024 , 08:44 PM
#703
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11/20/2024
Dips (flexed lockout): BWx35, 25x15x2
Dips (partial to lockout): 25x15, 45x7
Machine bench press: 4 sets
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
DB front raise: 50x16, 60x7
Hammer curls: 50x10, 60x7
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11-22-2024 , 11:28 PM
#704
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11/22/2024
Pendlay row: 135x5, 185x5, 205x8x3
Shoulder shrugs: 495x10, 585x30, 675x37, 765x16, 315x12
Seated cable row: 4 sets
Lat pulldowns: 4 sets
Close grip lat pulldowns: 1 set
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11-24-2024 , 10:56 PM
#705
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11/24/2024
Dips (flexed lockout): BWx5, BWx40, 25x20, 45x6
Dips (partial to lockout): 45x7x2
Machine bench press: 4 sets
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
DB front raise: 50x16, 60x7
Hammer curls: 50x10, 60x7
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11-26-2024 , 12:07 AM
#706
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11/25/2024
DL: 135x5, 225x5, 275x3, 325x3, 365x5, 385x2
Romanian DL to floor: 225x5, 275x5, 325x4x2
Deltoid raise machine: 3 sets
Incline bench sit ups: 45x15x2
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11-28-2024 , 12:15 AM
#707
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11/27/2024
Pendlay row: 135x5, 205x8x3
Shoulder shrugs: 495x10, 585x30, 675x30, 765x17, 315x12
Seated cable row: 3 sets
Lat pulldowns: 4 sets
Close grip lat pulldowns: 1 set
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11-28-2024 , 03:36 PM
#708
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11/28/2024
Dips (flexed lockout): BWx5, BWx45, 25x20, 45x10x2
Dips (partial to flexed lockout): 45x7
Machine bench press: 4 sets
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
Last edited by Rich Muny; 12-02-2024 at 07:27 PM. Reason: typo
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12-02-2024 , 12:03 AM
#709
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12/1/2024
SSB squats (pin 43): 155x5, 245x5, 295x3, 335x4, 335x3x2
SSB good mornings: 155x15, 205x10
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12-02-2024 , 06:00 PM
#710
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Quote:
Originally Posted by Rich Muny
11/28/2024
Dips (flexed lockout): BWx5, BWx45, 27x20, 45x10x2
Dips (partial to flexed lockout): 45x7
Machine bench press: 4 sets
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
only 45 dips? do you have the flu or something??
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12-03-2024 , 12:16 AM
#711
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When was doing more than that in the past, I was chest-focused, going all the way down to a good stretch up to maybe an inch or so from lockout. Now I'm doing them full range, all the way down and all the way up to a good lockout. 45 is probably a PR.
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12-03-2024 , 12:16 AM
#712
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12/2/2024
Pendlay row: 135x5, 205x8x3
Shoulder shrugs: 495x10, 585x30, 675x22, 765x12, 315x12
Lat pulldowns: 4 sets
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12-04-2024 , 01:14 AM
#713
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12/3/2024
Dips (flexed lockout): BWx5, BWx50, 25x25, 45x12x2
Dips (partial to lockout): 45x7
Machine bench press: 4 sets
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
DB front raise: 50x17, 60x7
Hammer curls: 50x10, 60x7
Deltoid raise machine: 3 sets
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12-07-2024 , 12:15 AM
#714
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12/6/2024
DL: 135x5, 225x5, 315x3, 365x5, 385x3
Romanian DL to floor: 225x5, 275x5, 315x5, 355x3
Incline bench sit ups: 45x15x2
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12-08-2024 , 05:12 AM
#715
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12/7/2024
Pendlay row: 135x5, 205x8x3
Shoulder shrugs: 495x10, 675x33, 765x19, 765x20, 315x12
Lat pulldown machine: 4 sets
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12-09-2024 , 12:36 AM
#716
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12/8/2024
Dips (flexed lockout): BWx5, 25x26, 45x14, 45x15, BWx53
Machine bench press: 4 sets
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
DB front raise: 50x18, 60x7
Hammer curls: 50x10, 60x7
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12-09-2024 , 07:54 PM
#717
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12/9/2024
Bike ride: 12.7 miles
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12-12-2024 , 01:09 AM
#718
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12/11/2024
Zercher squat:135×5, 185×5, 225×5, 275x3, 275x2
Leg press: 360x10, 450x7
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12-13-2024 , 12:50 AM
#719
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12/12/2024
Pendlay row: 135x5, 205x9, 205x8x2
Shoulder shrugs: 495x10, 675x23, 765x12, 315x12
Seated cable row: 3 sets
Close grip lat pulldowns: 3 sets
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12-15-2024 , 03:07 AM
#720
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12/14/2024
Dips (flexed lockout): BWx5, 25x28, 45x18, 45x19, BWx59
Machine bench press: 4 sets
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
DB front raise: 50x18, 60x7
Hammer curls: 50x10, 60x7
Deltoid raise machine: 3 sets
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12-20-2024 , 12:15 AM
#721
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12/16/2024
Smith machine DL: 135x5, 225x5, 315x5, 365x1
Smith machine Romanian DL to floor: 225x5, 275x5, 315x5, 365x3
Back extension machine: 3 sets
Stairmaster: 10 minutes

12/18/2024
Smith machine Pendlay row: 135x5, 205x9x3
Smith machine shoulder shrugs: 315x10, 385x30, 485x20, 505x20
Seated machine row: 3 sets
Close grip lat pulldown machine: 3 sets

Was out of town at a hotel fitness center. Where there's a will, there's a way, I guess.
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12-20-2024 , 08:07 PM
#722
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Former PPA VP
Join Date: Apr 2005 Posts: 28,203
12/20/2024
Dips (flexed lockout): BWx5, 25x30, 45x20x2, BWx50
Machine bench press: 4 sets
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
DB front raise: 50x18, 60x7
Hammer curls: 50x10, 60x7
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12-24-2024 , 09:18 PM
#723
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Join Date: Apr 2005 Posts: 28,203
12/24/2024
DL: 135x5, 225x5, 315x5, 365x5, 385x3
Romanian DL to floor: 225x5, 275x5, 315x5, 355x3
Back extension machine: 3 sets
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12-27-2024 , 02:21 PM
#724
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Former PPA VP
Join Date: Apr 2005 Posts: 28,203
12/26/2024
Pendlay row: 135x5, 205x9, 205x8x2
Shoulder shrugs: 495x10, 675x25, 765x15, 315x12
Close grip lat pulldowns: 3 sets
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12-28-2024 , 01:55 AM
#725
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12/27/2024
Dips (flexed lockout): BWx5, 25x32, 45x22x2, BWx55
Machine bench press: 4 sets
Rope pushdowns: 4 sets
Cable triceps kickbacks: 3 sets
DB front raise: 60x7x2
Hammer curls: 60x7x2
Deltoid raise machine: 3 sets
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