9/1 - rest
9/2 - arms
- rope pushdown deathset (55, 55)
- bicep curl machine (80, 85, 85)
- shoulder press (45s, 47.5s, 50s)
9/3 - rest
9/4 - chest/back
- chest flies (125, 125, 130)
- chest supported row (145, 145, 150)
- incline dumbell press (55s, 55s, 55s)
- lat pulldown (135, 135, 135)
- weighted dips (15, 15, 15)
- chest supported dumbell row (45s, 45s, 45s)
9/4 - arms
- seated dips (165, 170, 170)
- hammer curls (32.5s, 32.5s, 32.5s)
- shoulder press (50s, 50s, 50s)
- bar preacher (17.5s, 17.5s)
- rope pushdown deathset (55, 55)
- lat raises (20s, 20s, 20s)
9/5 - legs
- seated leg curls (150, 150, 155)
- leg press (3 plates + 25 + 118, ibid, ibid)
- sldl (65kg, ibid, ibid)
- calves (190, 190)
9/6 - 9/10 - rest because pennapps
offloading week
9/11 - chest/back
- chest flies (130, 130, 130)
- chest supported row (150, 150, 150)
- weighted dips (20, 20)
- incline dumbell (55s, 55s, 55s)
9/12 - arms
- shoulder press (50, 50, 50)
- tricep deathset (60, 60)
- preacher curl (52, 62, 62)
- forearm curls (70, 80, 80)
9/13 - legs
- squat (115, 135, 135)
- deadlift (225, 225)
9/14 - chest/back
- pec fly (135, 135, 115)
- lat pulldown (140, 140)
- incline dumbell (55, 55)
- uw pullups (0, 0, 0)
9/15- 9/17 - rest because hackmit
starting a new training block
9/18 - push
- incline dumbell press (55, 55, 60)
- decline cable flies (75, 75)
- pec flies (135, 135, 135)
- lat raises (20, 20)
- straight bar curls (60, 60)
9/19 - pull
- uw pullups (0,0,0)
- chest support row iso (180, 200, 200)
- tricep pushdown deathset (65, 65)
- lat pulldown (140, 140, 140)
- rear delt flies machine (90, 90)
- rear delt fly cable (25, 26.5, 28)
9/20 - rest
9/21 - legs
- seated leg curls (155, 155, 160)
- squat (135, 145, 155)
- leg press (3 plate + 25 + 118, ibid + 5, ibid +5)
- leg press calf raise (195, 200)
9/22 - push
- incline dumbell press (60, 60, 60)
- pec flies (135, 135, 130)
- straight bar curl (70, 60, 60)
- weighted dips (0, 0)
- shoulder press (55, 50, 50)
9/23 - rest
9/24 - pull
- chest supported row iso (200, 210, 210)
- uw pullups (0, 0, 0)
- jm press (30s, 35s, 35s)
- lat pulldown (145, 150, 155)
- seated dips (175, 180, 180)
9/25 - push
- incline dumbell press (60, 60, 60)
- pec flies (135, 135, 135)
- cable curl (42.5, 44)
- weighted dips (15, 15, 15)
- shoulder press (50, 50, 50)
9/26 - pull
- chest supported row iso (210, 220, 230)
- lat pulldown (155, 160, 160)
- seated dips (180, 180, 185)
- tricep death set (34)
9/27 - legs
- squat (70kg, 70kg, 70kg)
- leg press (3 plates + 35, ibid)
- calves (205, 205)
9/28 - push (bench max)
- bench (45, 95, 135, fail 155)
- incline dumbell press (60s, 60s, 60s)
- pec dec (135, 140, 140)
- cable curl (44, 45.5)
9/29 - pull
- chest supported row iso (230, 230, 230)
- seated dips (185, 185, 190)
- lat pulldowns (160, 160, 160)
- uw pullups (0, 0)
- tricep deathset (34, 34)
- rear delt fly cable (17.5, 17.5)
9/30 - skip