Strong like Bull (workout log)

[Jettphillips]

Leg day

Squats: 140-15 190-15 230-12 280-6 didn't want to go all out on squats because my knees hurt some when warming up
Leg press: 410-10 500-10 550-10 320-10
Dumbbell straight leg deads: 50s- 10,10,10,10
Leg extensions & Calfs

 

[Jettphillips]

Chest day

Flat barbell bench: 135-15 185-8 225-7 235-5 225-3 last was paused 185 &135 pause reps
Incline db: 60s, 80s
Incline barbell: 135 for 3 sets
Flat flys
Decline bench
Plate loaded chest press
Abs

 

[jackbaur24]

The part that cracked

 

[Jettphillips]

Legs/ some shoulders:

Seated db military press: 45-10, 60-10
Seated bb military press: 95-10 135-7,8,6,5
Squats: 135-15 185-15 205-14 135-15. not used to high rep squats. Legs were giving out but the weight still felt light
Straight leg dl: 135-15,15,15,15
Leg press: 3 plates- 15,15,15,15

 

[Jettphillips]

Triceps/Chest Day:
Close Grip Bench: 135-15 185-8 195-6 paused reps 185-10 135-15 paused reps
Incline Db Bench 4 sets
Skull crushers 25 each side 3 sets
Flat Db Bench 3 sets
Seated db triceps extension 3 sets
tricep push-downs 4 sets

 

[Jettphillips]

Back and Bis:

Yates Rows: 135, 135, 185, 185, 135
WideGrip Pull-downs: 120, 160, 140, 140, 120
Closegrip Cable Rows: 120 4 sets
Barbell Curls 5 sets
Hammer Curls 3 sets

 

[Jettphillips]

Legs and Shoulders:

Leg Press: 410- 10 500-10 550-5 600-10 550-10
Hack Squats ss with lying leg curls: 4 sets
Leg Extensions: 4 sets 10 reps
Straight leg Deadlift: 3 sets with 140
Arnold Press: 4 sets 12 reps
Side Lateral Raises: 4 sets 15 reps
Rear delt fly: 3 sets

 

[Jettphillips]

Chest/Triceps

Flat Bench: 135-15,185-8,225-10 PR!!!,245-3,225-4,205-6,185-8. Last three sets I did all pause reps.
Incline Bench: 135-10,185-4,135-10,10
Weighted Dips: bw-8, 45-7,5,5
Rope Pushdowns 4 sets
Tricep kickbacks 4 sets

Triceps got hit pretty hard from flat bench and dips so I didn't do too much for them.

 

[Jettphillips]

Back and Bis:

Deadlift: 315,365,315 First time deadlifting in a while. felt real good on the first set but after that not so much.
Pendlay Rows: 135-10 145-10,8 135-10 first time doing these. wasnt to sure about the form. going to look up
more on it and try to correct it next back day
hammerstrength diagonal pulldown 2 plates for 3 sets
Barbell Shrugs: 225,315,405,315
Hammer Curls both arms same time 4 sets 12-20 reps
Barbell curls 4 sets 8-10 reps

 

[Jettphillips]

Shoulders and Legs:

Standing Military Press: 135-10 145-5,5,5,5
Side Lateral Raises 5 sets 8-12 reps
Rear Delt Fly 5 sets 8-12 reps
Face Pulls 4 sets
Straight leg Deadlift: 135- 15,15,15,15
Lying Hamstring Curls: 4 sets of 80 for 15 reps
Squats: 135, 185, 225, 225 Really focused on form on the squats. Could tell a noticeable difference in form and my knees didn't hurt
while I was doing them.
Leg extensions ss with 1 legged leg press: 3 sets 20 reps on extensions 15 reps on leg press