Back session today.
Stiff arm Pulldowns 3x12 (warmup)
Pulldowns Wide 3x12, 1x10
Barbell row 1x12, 1x10, 1x8, rp 1x10/5
Barbell shrugs 2x12, 1x10
Supported KB high row 3x12
Supported DB rear flyes 1x12, 2x10

Legs Tomorrow.

Pushtoday wrote: ↑Sat Aug 29, 2020 7:26 pm Back session today.
Stiff arm Pulldowns 3x12 (warmup)
Pulldowns Wide 3x12, 1x10
Barbell row 1x12, 1x10, 1x8, rp 1x10/5
Barbell shrugs 2x12, 1x10
Supported KB high row 3x12
Supported DB rear flyes 1x12, 2x10

Legs Tomorrow.

yes, everyone says so, legs tomorrow ... always tomorrow :lol: :lol: :lol: :lol:

Leg Day:
Lying leg curls 2x12, 1x11, 1x10
Leg extensions 3x12, 1x9
Leg press 4x12
Bulgarian split squats 3x12
SS: Seated DB calf raises w/ standing calf raises 1x20/15, 1x15/13, 1x15/12
Machine leg press calf raises 1x14, 2x11

Weight 182.4
Last weeks daily average macros: Cals 3578, pro 191, carbs 379, fat 115
Some food from last week.

Bicep session tonight.
Seated DB hammer curls 2x12, rp 1x11/5
Ezbar cable curls wide 2x12, 2x10
Rope cable curls 3x12, 1x10
Ezbar preacher curls 1x12, 1x10, 1x9, 1x7

Chest & Shoulders tomorrow.

Chest & Shoulders
Incline2 Barbell press 2x12, 1x10, ds 1x8/4
Incline1 DB press 1x12, 1x10, 1x8
Pec Dec 2x10, 1x8
Incline3 smith press 1x12, 1x10, 1x8
Machine shoulder press 1x12, 1x8, ds 1x8/8
SS: Supported DB side laterals w/ heavy partials 3x12/8
Reverse Pec Dec drop set 1x12/12/10

Today I started with my heavy pressing movement first instead of the pec dec.
It made a Big difference in progression. The same weight that I got for 7 last week, I was able to get for an easy 10 and then add 10lbs for my top set which I got for 8 and added a drop.
Calves and cardio tomorrow.

Just some calves and cardio tonight.
Single leg DB calf raises 2x12, 4x8
Seated DB calf raises 1x17, 1x15, 4x12-13
Bike 20 mins

Triceps tomorrow night.

Triceps tonight.
Ezbar pushdowns 2x12, 1x11, 1x8
Smith close grip press 2x12, 1x9, rp 1x8/2
Rope pushdowns 1x12, 2x10, ds 1x8/9
Rope overhead extensions 3x12, 1x11

No training tomorrow.
This ends the two week block of 8-12 reps.
Sunday will start a two week block of 4-8 reps.

Back session.
Stiff arm Pulldowns 3x10 (warmup)
Pulldowns wide 3x8, 2x6
Barbell row 2x8, 1x7, 1x6
Barbell shrugs 2x8, 1x6, rp 1x6/2
Supported KB high row 1x10, 3x6
Rack pulls 1x8, 1x6, 1x2
SS: Reverse Pec Dec w/ face pulls 1x8/10, 2x8/8

Weight: 181.4
Last weeks daily averages: cals 3310, Pro 220, Carbs 383, Fat 95

if everyone made a log like yours, all PTs would lose their jobs.

Keep it up bro.