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15 gym sessions in September

Been over 200# for a while

 

Skipped 3 days

 

Trap bar dead lifts

195x12, 215x12, 235x1 (finger strain)

BB front squats

135x4,6,6

Seated calf raises

135x12, 160x8, 170x8

HS Hack squats

240x12, 310x12x2

Icarian Leg press

270x12, 340x12x2

Tbar squats

90x12x3

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7 days off!

Sunday

 

Super set HS 2 arm preacher curls/1 arm DB preacher curls

55x12/25sx12, 65x8/25sx12, 75x3/25sx12

Bicep cable curl alternating

9x12, 10x12, 11x8

Lat cable pull downs

100x12,110x12,120x8

Reverse grip BB curls

40x8x3

Seated DB concentration curls

25sx8x3

Rowing

10 minutes

 

 

Today

 

HS hack squats

240x12, 330x12x2

Tbar squats

115x12, 140x12x2

BB deadlift

185x12,12,6

Icarian leg press

270x12X3

5 mins bike

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Skipped 2 days

 

HS preacher curls/db preacher

55x12/25sx12, 65x8/25sx8, 70x5/25sx8

Cable cross bicep curls

10x24, 11x16x2

Reverse grip BB curls

40x12,12,8

Seated DB concentration curls

30sx8,6,5

Lat pull down

110x12,12,8

Standing BB EZ curls

50x12X3

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Superset

Decline bench DB skullcrushers into decline chest press

25sx12x2

Incline DB chest press

35sx12x2

 

Precor lat pull down

110x12x3

 

HS seated chest press

160x11,6,6

 

HS flat bench chest press

160x4,3 165x3x2

 

Icarian seated bench chest press

8x8,7,6

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14 gym days in October

 

Skipped 3 days

 

Superset

EZ barbell curls

50x12, 60x12, 70x12

Decline DB skull crushers/chest press

25sx12x3

 

Seated DB concentration curls

30sx8,6,6

 

HS 2 hand preacher curls

50x9,55x6,60x5

 

Lat pull down

110x12x3

 

BB reverse grip standing curls

40x8x3

Edited by John V
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Skipped Thursday but unloaded 3 tons at work

 

HS preacher curls/DB preacher curls

50x12/30sx12, 55x12/30sx8, 60x6/30sx6

BB reverse grip curls

40x8x3

Lat pull down

110x12,120x12,8

EZ barbell curls

50x12, 60x8x2

Cable cross alternating biceps

110x5x3

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