11/3 & 11/4 Recap

11/3 (Rest)

Rest Day today, woke up and recorded some content and cooked some food before heading to work. Busy day at work and I knocked out a 1.5 hour lecture on J3U 😪 That was a super long one lol. Good thing John makes his educaitonal content interesting. Came home from work and prepped some food before showering and relaxing the rest of the night.

11/4 (Push)

Fast paced Push session this morning, first session of logging my session start and end times so I'll use this as a baseline going forward. Had to skip my Flat Presses because of pain in my right Forearm, it felt very tight when I was warming up and felt pretty poor after the DB Press. Only 1 plate on the Flat Press and I could tell it wasn't happening today. I'll continue to monitor how it feels in the following Push/Pull days and determine whether or not I want to keep the DB Press in on this Push rotation. Just as quick as a free weight Press comes back in I take it out haha

Full Session:

Magnum Pec Dec (shortened focus) 1x12

Incline Hammer Strength Press 1x12

Incline DB Press 1x7

StarTrac Flat Press - SKIP

Weighed Dips 1x10

Cybex Lateral Raise (shortened focus) 1x14

Magnum Pec Dec (lengthened focus) 1x14

Reverse Pec Dec Fly 1x14+1 (short), 1x14.5

Standing Cuffed Lateral 1x14, 1x8 (length)

S/A Cuffed Tricep Extension 1x14 (short), 1x12

Bilateral Overhead Extension Machine 1x12 (length)

11/5 (Legs)

Picture perfect Leg session this morning! I'm working with all time strength at all time pace right now! Today's Leg session was a continual progression from the last one, my Leg Press didn't progress in a rep/weight format but rather better eccentric control. Better execution is an often forgotten way to progressively overload, which I need to remind myself of in situations like this.

Full Session:

S/A High Cable Curl 1x16, 1x12

Standing Calf Raise (shortened focus) 1x14+1

Seated Calf Raise (lengthened focus) 1x17

Adductor 1x13 (paused), 1x20

Seated Ham Curl 1x15 (paused), 1x10

Glute/Ham focused Hyper Extension 1x13

Leg Extension 1x18

Banded Leg Press 1x13

11/6 - 11/9 Recap

11/6 (Rest)

Rest Day today plus a full 11 hour shift at work. Was able to stay pretty busy at work, then went and got some groceries after work before coming home and relaxing. 

11/7 (Pull - Deload)

I got maybe 2-3 hours of sleep Saturday night and was pretty frustrated by that. I've been stretching myself pretty thin between training, work, and making content so getting a bad night's sleep was really frustrating to me. I wanted to go and train for the mental aspect of it, but knew that I had limited recovery and performance capabilities so I called an improvised Deload session. Didn't record anything, just wanted to go in and put the work in and get my head right. I'm calling this a "mental health day" lol.

Spent the rest of the day doing laundry and prepping things for the next day, pretty boring day overall.

Full Session:

Low Cable Row 1x11+1 (short)

S/A Cable Pulldown 1x13

Hammer High Row 1x12+1 (short)

Upper Back Pulldown 1x12

Plate Loaded Shrug 1x9 (short)

Cybex Preacher Curl 1x18

EZ Bar Curl 1x12

Cross Body Cuffed Tricep Extension 1x14

11/8 (Legs)

Got in a very good Leg session this afternoon after work. I wanted to beat the 5pm gym rush so I was moving at a very fast pace. Didn't record anything except for the Leg Press and Hack Squats, I was in a real good zone and just wanted to keep going with the flow of the session.

A Deload may very well be in the near future but I'm going to try and rinse everything I can out of this training block before I make that decision.

Full Session:

DB Lateral 1x19, 1x12 (partials both sets)

Seated Calf Raise (shortened focus) 1x14+1

Standing Calf Raise (lengthened focus) 1x12

Adductor 1x20

Lying Ham Curl 1x14

Paused Leg Extension 1x17

Pivot Leg Press 1x11

Reverse Banded Hack Squat w/ Pause 1x9

11/9 (Rest)

Rest Day today. I'm at work as I'm writing this and have had a pretty busy day so far. Plan is to go home and take a nap before getting up and recording some more content and continuing to work on my J3U course work! Push session tomorrow and I'm anxious to see how my forearm holds up.

11/10 (Push)

The last time I trained Push I was forced to skip an exercise or two because of some pain in my forearm extensors so I wasn't sure how today would go. It's still not at 100% and is tender as I'm typing this but I was able to do everything (with progressions) without altering anything.

I'm guilt of using a false grip on a lot of my presses which is definitely the root cause of this pain. By using a closed grip and stacking my wrist to my elbow to my shoulder I would be decreasing the stress on my forearm extensors considerably so I'm going to be working on improving my grip on my Pressing.

Full Session:

Foam Roller Cable Fly 1x15 (short)

LifeFitness Incline Press 1x10.5, 1x13.5

Flex Leverage Flat Press 1x10

Smith Floor Press 1x14

Rear Delt T Bar Row 1x13 (short), 1x14

Lying Cuffed Lateral Raise 1x12 (short), 1x13, 1x10 (length)

S/A Rope Tricep Extension 1x12 (short), 1x13L/11R

S/A Overhead Extension Machine 1x11 (length)

LifeFitness Pec Dec 1x13.5 (length)

11/11 (Legs)

Second rotation in a row where the Banded Leg Press has stalled. I'd typically give it a third attempt before rotating it out but I don't see the point in doing that with this movement. I've used this Leg Press w/ bands for over 4 months now and have taken progressions on it every 6 days so rather than try and prolong an already great run of training I'd just rather chalk it up as a W and move on to something different.

I like this Leg Press a lot so I will continue to use it, just un-banded. After a 4 month run of using bands exclusively on this piece, I should see my strength on it un-banded fly!

Full Session:

S/A High Cable Curl 1x16, 1x14

Standing Calf Raise (shortened focus) 1x13

Seated Calf Raise (lengthened focus) 1x15

Adductor 1x15 (paused), 1x22

Seated Ham Curl 1x12 (paused), 1x12

Glute/Ham focused Hyper Extension 1x14

Leg Extension 1x20

Banded Leg Press 1x13

11/12 - 11/15 Recap

11/12 (Rest)

Rest Day today. Woke up and prepped some food before going back to bed for a nap. Woke up from the nap and chilled on the couch and watched a podcast until it was time for work. Had a decently busy day at work and then came home and prepped food for the next day and played some video games with Carissa and our friends. Well spent Rest Day!

11/13 (Rest)

I was originally scheduled to train Pull this morning but I could tell Friday night that I was feeling pretty fatigued still from the accumulated weeks of training. I told myself Friday night that if I woke up feeling fatigued still I'd take an improvised rest day and that's exactly what happened. Carissa and I actually took a road trip to Michigan for the afternoon and then came home and got some food at a local restaurant before coming home and relaxing. We both actually fell asleep around 9:30 so it was a pretty quick and boring day 🤣 

11/14 (Pull)

Woke up feeling pretty good from yesterday's Rest Day so I went in and got a good Pull session in this morning. I'm going to end up replacing both the LifeFitness Pulldown and the S/A Cable Pulldown with a Bilateral Cable Pulldown going forward. This will be set up with 2 D Handles on a Cambered Bar while I use the same Chest Support as the Single Arm variation. I went through a "practice run" of the exercise after today's Pull session and it was money on the Lats. I also bumped some of the Arm Volume up again by adding an extra set of Tricep Extensions here. I'll assess on Push whether or not this was a good idea and determine whether or not it stays from there.

After this session I changed me and Carissa's oil (in the snow which was a bad idea lol) and then we watched a movie and got another burger and fries at Portillo's.

Full Session:

S/A D Handle LifeFitness Pulldown 1x9 (short)

S/A Cable Pulldown 1x12

S/A Machine Low Row 1x15, 1x12 (length)

Upper Back Pulldown 1x12 (short)

Incline DB Row 1x15, 1x9 (length)

Plate Loaded Shrug 1x12+1 (short), 1x14

Inwards Facing Cable Curl 1x13 (short)

S/A Cable Curl 2x12(L)/13(R)

S/A Cable Hammer Curl 1x12 (length)

Long Rope Tricep Extension 1x15, 1x12

11/15 (Legs)

Leg Day today. Worked in the morning today so I had to train in the afternoon. These afternoon sessions are becoming a fun little challenge for me to try and get my session in as quick as possible while still improving gym performance and I'm getting better and better at it each week! I really don't care to train in the afternoon that much but I'm trying to challenge myself mentally with it and have gotten some enjoyment out of doing so.

Full Session:

DB Lateral 1x20, 1x13 (partials both sets)

Seated Calf Raise 1x15 (short)

Standing Calf Raise 1x14 (length)

Adductor 1x16

Lying Ham Curl 1x15.5

Leg Extension 1x17+1 (short)

Pivot Leg Press 1x12

Reverse Banded Hack Squat w/ Pauses 1x9

S/L Leg Extension 1x20

Diet Update & Cheat Meals

It has been a while since I've posted an update on my diet which comes down to laziness on my end which is entirely my fault. I'm going to try and be more consistent about posting my diet updates. I've made a lot of diet adjustments recently so I've been deterred from posting them all.

Ever since I started tracking how long my training sessions are and trying to keep unnecessary rest to a minimum I have been getting my sessions done a lot quicker (duh). What I didn't realize is that by keeping my rest times shorter I'm keeping my heart rate higher throughout the workout, which effectively turns my weight session into an extended HIIT session. This obviously leads to an extended period of calories being burned from EPOC which has made gaining weight very difficult.

My calories have entered the 5,000 mark for the first time in my life and I can say that for the first time in my life my appetite is the thing that's becoming a challenge. I have never had a problem eating the amount of food I've needed to gain weight but I've also never been this strong and this fast-paced in the gym so my body is burning calories like it's never burned them before.

This is honestly the best-case scenario for me right now as it's going to make the diet that follows easy as fuck but it's still becoming difficult for me to get the food in on a daily basis. Digestion is fine but the sheer amount of food I'm eating is pretty off putting. I'm usually someone who doesn't like to eat junk food or eat out at restaurants often but I'm finding myself taking more and more cheat meals to allow myself to knock out a good chunk of my daily calories in one sitting and making my other meals slightly smaller. I've eaten more burgers, fries, chicken sandwiches, desserts, etc. recently than I have in a looooooong time and not out of choice but out of necessity to get my calories in.

The following is my current base diet:

Training Day Diet:

*All foods are measured raw unless stated otherwise*

 Meal 1 (Pre-Training)

• 37 g Dymatize Iso-100 

• 3 Rice Krispie Treats

• 25 g Carbs from Fruit (source varies)

Meal 2 (Intra Workout)

• 10 g Hydrolyzed Whey

• 15 g EAA

• 25 g HBCD

Meal 3 (Post Training)

• 37 g Dymatize Iso-100 

• 250 g Rice Krispies Cereal

• 1 Ray’s Bagel (71C) w/ 15 g PB2

• 25 g Carbs from Fruit (source varies)

Meal 4

• 168 g 96% Lean Ground Beef

• 125 g Jasmine Rice 

Meal 5

• 168 g Wild Caught Pink Salmon

• 125 g Jasmine Rice 

Meal 6

• 168 g Chicken Breast

• 125 g Jasmine Rice

Meal 7

• 2 Large Eggs

• 112 g 96% Lean Ground Beef 

• 125 g Jasmine Rice (added)

Total: 840/46/294/4958 cal

Rest Day Diet:

*All foods measured raw unless stated otherwise*

 Meal 1

• 37 g Dymatize Iso-100 

• 100 g Rice Krispies Cereal

• 20 g Almond Butter

Meal 2

• 196 g 96% Lean Ground Beef

• 100 g Jasmine Rice 

Meal 3

• 196 g Chicken Breast

• 100 g Jasmine Rice

Meal 4

• 196 g Wild Caught Pink Salmon

• 100 g Jasmine Rice

Meal 5

• Repeat Meal 2/3

Meal 6

• 2 Large Eggs

• 140 g 96% Lean Ground Beef

• 100 g Jasmine Rice (added)

Total: 505/53/278/3686 cal

11/17 (Push)

Got a great Push session in this morning, higher volume load in 15 minutes less time than last time around! I will more than likely be making two changes to this rotation next time I come in and do it:

1. I'll be replacing the Magnum Pec Dec Set at the beginning of the session with a set on the Hammer Strength Pec Dec. The strength curve on the Hammer Pec Dec is more appropriate for the beginning of a session and I can feel my Bicep Tendon reaggravate on the Magnum Pec Dec. PLUS the fact that I've stalled 2 sessions in a row and all signs are pointing to me getting rid of this movement.

2. I'll probably be replacing the Weighed Dips with a Machine Tricep Press. I had no problems in my forearm tendon today UNTIL I started doing Dips. Combined with the fact that my Dips become more difficult to progress as my bodyweight climbs, I think it's an appropriate time to use something else. I did a dry run with a Neutral Grip Machine Press that loads the Triceps pretty decently so I may give that a go next time around.

Full Session:

Magnum Pec Dec (shortened focus) 1x12

Hammer Strength Incline 1x10, 1x13

StarTrac Flat Press 1x9

Weighted Dips 1x9

Magnum Pec Dec (lengthened focus) 1x12

Cybex Lateral Raise (shortened focus) 1x14

Reverse Pec Dec Fly 1x12 (short), 1x15

Standing Cuffed Lateral 1x16, 1x11 (length)

S/A Cuffed Tricep Extension 1x10 (short), 1x15

Bilateral Overhead Extension Machine 1x13 (length)

11/18 (Legs + Start of Deload)

Had to skip the Leg Press today because my Lower Back wasn't feeling it. I have been doing Hyper Extensions BEFORE Leg Press for a few weeks now and that's probably been a poor choice of programming from my end. I can't be going into a Leg Press with fatigued Erectors and be surprised or upset when my lower back bothers me. So I'll be switching the Hyper to the end of the session after the Leg Press.

I've been tossing the idea of a Deload around in my head for a week or two now and today's session has prompted me to begin one. Thanksgiving is coming up so I want to coencide a Deload with the holidays to allow me to take some time off and enjoy time with friends and family.

Deload sessions will be done on Saturday, Monday, and Wednesday followed by a double rest on Thursday and Friday before resuming full volume training on Saturday.

Full Session:

S/A High Cable Curl 1x16, 1x12

Standing Calf Raise 1x14+1 (short)

Seated Calf Raise 1x15+1 (length)

Adductor 1x11(paused), 1x24.5

Seated Ham Curl 1x13 (paused), 1x11

Glute/Ham focused Hyper Extension 1x15

Leg Extension 1x16

Leg Press - SKIP (Lower Back Tight)

11/19 - 11/22 Recap

11/19 + 11/20 (Rest)

Kicked off this Deload phase with back to back rest days. Friday (19th) I got groceries, went to work, and then came home and relaxed before going to bed. Saturday (20th) I had my buddy's baby shower so we spent the majority of the afternoon out of town. Had a great time with them!

11/21 (Pull - Deload)

First of three Deload sessions done. 50% volume reduction, no 50/50 reps, and leaving reps in the tank on movements that cause the most fatigue.

Going to replace the S/A Cable Pulldowns with a Bilateral version, the Unilateral version has just been stalling and regressing so it's time to go.

Full Session:

Low Cable Row 1x12 (1RIR)

S/A Cable Pulldown 1x10

Hammer High Row 1x13

Upper Back Pulldown 1x14 (1 RIR)

Plate Loaded Shrug 1x10+1

Cybex Preacher Curl 1x10

EZ Bar Curl 1x13

Cross Body Cuffed Tricep Extension 1x15

11/22 (Legs - Deload)

Second Deload session done. Trained in the afternoon after work and was done in 57 minutes total. One of my favorite parts about Deloads is how fast I can get my session done and get out of the gym and have more time to do other shit.

Rest tomorrow and then Deload Push Wednesday!

Full Session

DB Lateral 1x21+partials

Seated Calf Raise 1x15

Adductor 1x17

Lying Ham Curl 1x11

Leg Extension 1x12 (paused reps)

Pivot Leg Press 1x10 w/ 1 RIR

11/23 & 11/24 Recap

11/23 (Rest)

Rest Day today, worked in the morning and then went to the grocery store after work. Came home and made some content, prepped some food, and then had to go to the grocery store again to get more things for our Friendsgiving party this Friday. Came home and played some Halo and Warzone before going to sleep.

11/24 (Push - Deload)

Third and final Deload session today, felt really good during the session so I know I'll probably be good to go full volume on Saturday. Taking tomorrow and Friday off for Thanksgiving/Friendsgiving and then back at it Saturday!

Full Session:

Seated Cable Fly (shortened focus) 1x11

LifeFitness Incline Press 1x10, 1x12

Smith Floor Press 1x13 ~1 RIR

Rear Delt T Bar Row 1x16

Lying Cuffed Lateral 1x12

S/A Overhead Extension Machine 1x10

11/25 - 11/28 Recap

11/25 (Thanksgiving - Rest)

Thanksgiving!! Wednesday night Carissa and I headed out to my parents house and stayed the night there. Woke up on Thanksgiving and spent the morning with my family before headed back to our area for another Thanksgiving with Carissa's family. Had a really great time catching up with everyone and spending time with the family. We had friends staying over with us Thursday night so after our second Thanksgiving we met them at our place.

11/26 (Friendsgiving - Rest)

We had a Friendsgiving party with our closest friends today which was an absolute blast! We went to an Escape Room in the afternoon and then went to the Melting Pot for dinner which was delicious. Came home after that and played cards and had some drinks (which is a rarity for me) and got more food!

11/27 (Rest)

I had originally planned to train today but I woke up feeling pretty tired from staying up late last night plus I actually lost weight after the holiday weekend so I wanted to take a day to rest and eat up before resuming training at full volume. Spent the day cleaning, running errands, prepping food, taking a nap, playing video games, and watching a movie before heading to bed.

11/28 (Legs)

First session back at full volume post Deload! I always take my first few sessions post Deload as "introductory sessions" where I slowly work back up to full intensity. There have been too many times where I've been gung-ho to get back to 100% IMMEDIATELY post Deload and I always end up burying myself early.

I've removed the bands on the Icarian Leg Press for this upcoming training block and will be aiming to progress that as much as possible. I had a great run over two training blocks on the Banded variation so I'm eager to see how that carries over to the un-banded variation. On paper I should be able to make some solid strength progressions with the un-banded variation so I'm eager to see how that plays out in reality.

I've moved the Glute/Ham focused Hyper to the end of the session which (in theory) should keep my lower back fresh for the Leg Press. I'm going to try and place a BIG emphasis on core stability and proper bracing through my movements as I know that's more than likely the underlying cause of my back pain. I've known my core is weak for too long and have put it off for too long and it's time I finally address it.

Full Session:

Seated Cuffed Lateral 1x10, 1x12

Standing Calf Raise 1x12 (shortened focus)

Seated Calf Raise 1x15 (lengthened focus)

Adductor 1x12 (paused), 1x18

Seated Ham Curl 1x14 (paused), 1x12

Leg Extension 1x18

Icarian Leg Press 1x13 (1-2 RIR)

Glute/Ham focused Hyper Extension 1x9

11/29 - 12/1 Recap

11/29 (Pull)

Great Pull session today. I've changed my main Lat movement from the S/A Cable Pulldown to a Bilateral version. I set this up with 2 D Handles on a fixed Cambered bar and still use the same Incline Bench as a chest support. This is absolute MONEY on the Lats! Looking forward to running this movement into the ground and seeing what the Lats look like after a good run of strength here 😎 

Had to skip my Shrugs today because my Lower Back is still sore and tight. I'm more than likely going to be replacing this Plate Loaded Shrug with a Standing Cable Shrug. I'd just like to use a machine that I don't have to Deadlift up to shrug the weight when my lower back is feeling like this, but we'll see how things go as the weeks go on.

Full Session:

Bilateral Cable Pulldown 1x10 (paused), 1x15

S/A Low Lat Row 1x13, 8 (length)

Upper Back Pulldown 1x11 (paused)

Incline DB Row 1x9, 1x11 (length)

Shrugs - SKIP

Inwards Facing Cable Curl 1x11

S/A Cable Curl 1x12, 1x10

S/A Cable Hammer Curl 1x9 (length)

Long Rope Tricep Extension 2x13

11/30 (Rest)

Rest Day today, Lats are super sore from yesterday's Pulldowns! Went to work in the morning then came home and recorded some content before doing a J3U course, prepping food, and then playing some video games to chill out. I also spent a good portion of today remapping my pre session prep work to include more Core Stability movements. I'll be including the McGill Big 3 movements pre training and will also be trying to stay consistent with doing them on rest days as well. My Core Stability is a major weak point for me and I need to address it or this Lower Back pain will continue to persist.

12/1 (Legs)

What an awesome Leg day today! The pre session Core Stability work was MAGIC I swear. I was able to maintain a braced core throughout all my movements today and had NO LOW BACK PAIN. This is a BIG DEAL FOR ME. Seeing such quick success with these movements has me motivated to continue plugging away at them so I can continue to improve and get better.

I've removed the Pauses on my Rev. Banded Hacks until I'm 100% confident in my ability to brace. Pausing in the hole puts my lower back in a compromised position and I don't want to put myself in that position until I'm more confident in my ability to brace. I'm also considering adding an extra set of Calf work to my Leg session which I'll probably test out in the upcoming week or two

Full Session:

Bilateral Cable Curl 1x13, 1x10

Seated Calf Raise 1x15 (short)

Standing Calf Raise 1x13 (length)

Adductor 1x16

Lying Leg Curl 1x8

Paused Leg Extension 1x13

Pivot Leg Press 1x10

Reverse Banded Hack 1x7

S/L Leg Extension 1x22

12/2 (Push)

Had a horrible night's sleep last night, can't even say with 100% certainty that I fell asleep at all. Didn't wake up feeling like complete dogshit though so I took some caffeine and hit the gym. Had a great session with progress across the board.

My goal is to go to bed early tonight and then take a nap tomorrow to try and "make up" for the sleep I lost last night.

I've made some changes to this Push session for this upcoming training block which I'll highlight below.

1. My first set of Pec Dec Fly has been moved from the Magnum Pec Dec to a Hammer Strength Pec Dec. The Magnum Fly loads heavier in the lengthened position and drops off in the short and the Hammer Strengh one is the opposite, which makes the Hammer Strength one better for the beginning of the session and Magnum better for the end.
2. The StarTrac Flat Press is getting removed. 2 of the past 3 rotations this has been THE exercise that aggravates my forearm extensors the most and no matter how I set up on it my forearm is in pain so I'm going to be taking it out.
3. Weighted Dips are out and will be replaced with a Smith JM Press. This is my first time JM Pressing in my life so it was a somewhat uncomfortable movement. I sent some footage over to a powerlifter that I respect and got some feedback that I'm excited to put in place next rotation. I will potentially be doing 2 sets here instead  of the 1 I was doing on the Dip which will be a Tricep volume increase for me.

Full Session:

Hammer Strength Pec Dec 1x9 (short)

Hammer Strength Incline 1x9, 1x13

Smith JM Press 1x9 (1RIR)

Magnum Pec Dec 1x13 (length)

Cybex Lateral 1x14 (short)

Reverse Pec Dec 1x13 (short), 1x15

S/A Cuffed Tricep Extension 1x11 (short), 1x10

Bilateral Overhead Extension Machine 1x13 (length)

12/3 - 12/5 Recap

12/3 (Rest Day)

Rest Day today, slept in as late as possible then woke up and prepped some food then went to the grocery store and ran errands. Came home and chilled out before heading to work. Decently busy day at work then came home and played some Warzone before going to bed!

12/4 (Legs)

Saturday morning Legs! Forgot to bring my Tripod to the gym this morning so not training footage. Kind of nice to go in the gym and not record anything for once!

Session went really well and I'm happy with how things are going right now. Performance has taken a very small step backwards as I reset form and work on my core stability but once I get this down it will rocket back up.

Came home from this session and prepped some food, took a nap, played some video games and then made homemade pizza with Carissa and watched a movie. Pretty chill Saturday!

Full Session:

Seated Cuffed Lateral 1x13, 1x14.5

Standing Calf Raise 1x13 (short)

Seated Calf Raise 1x15 (length)

Adductor 1x13 (paused), 1x20

Seated Ham Curl 1x11 (paused), 1x9

Leg Extension 1x19

Icarian Leg Press 1x12

Glute/Ham focused Hyper Extension 1x8

12/5 (Pull)

Sunday morning Pull. Great session, in and out at a great pace. There's still some room to move faster through this so it gives me some scope to progress in the coming weeks. I'm starting off this block with slightly higher Arm volume than last time as I think my Arms can handle it. Also had a new Lat movement in this session than last block, same thought process as my other Pull session where the Single Arm Cable Pulldown has stalled so a Bilateral variation is taking its place.

I was able to Shrug today with no lower back pain so once again the pre session core work is playing big dividends.

Full Session:

Low Cable Row 1x12+1(short), 1x12

Bilateral D Handle Pulldown 1x12, 1x12 (length)

Hammer High Row 1x12 (short)

Upper Back Pulldown 1x11.5, 1x6 (length)

Plate Loaded Shrug 1x9 (short), 1x11

Cybex Preacher 1x11

EZ Bar Curl 1x13, 1x10

Cable Incline Curl 1x8 (length)

Cross Body Cuffed Tricep Extension 1x15, 1x8