re: Daily Strength Check-In

Bench 5 warmup sets, 165x7, then 145x15 (amrap)
Dips 4x10
Face Pulls 40x4x12 SS with 15 sec Y-W-T iso-holds
Iso-dynamic lateral raise 12.5x4x8
SS with Zottman Curls 15x4x12

Haha I'm just late posting yesterday's workout

Incline DB Bench with 6 sec Eccentrics: 2 warmup sets, 3x5 65 lb DBs
Timed Incline DB Bench: 40 lb DBs 50 reps in 2 mins 55 seconds
Cable Lat Pulldowns 100 lbs 4x12
SS with Cable Rear Delt flyes 12.5 lbs 4x8
Single arm KB shrugs: 70 lbs 4x11
100 Rep empty barbell curls: took me 6 sets
100 rep triceps extensions: 30 lbs took me 5 sets

Bulgarian split squats with 6 sec eccentrics: 2 warm up sets, 3x4 50 lb KBs
Deep Lunge as long as possible each leg
Hip Thrusts 1 warmup set, 3x10 205 lbs
Cossack squats 2x10
Anti-Rotation Alphabet with bands 2 sets each side
Farmers walks as far as possible in 3 minutes with 70 lb dumbbells

I've been lifting but haven't posted in a while (phone was broken so I wasn't logging my lifts). Anyways, here's my leg day from this morning.

Seated Leg Curl Machine
Set 1: 115 lb × 10
Set 2: 115 lb × 10
Set 3: 115 lb × 10

Reverse Banded Squat (barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 465 lb × 2
Set 5: 495 lb × 2
Set 6: 515 lb × 2

Standing Calf Raise (Machine)
Set 1: 325 lb × 8
Set 2: 350 lb × 8
Set 3: 375 lb × 8

Romanian Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 315 lb × 4
Set 4: 335 lb × 3
Set 5: 355 lb × 2

Hello friends

Last night:

Squats 315x1 and 300 4x3
Bench: 230 3x1 and 200 4x4
Incline BP: 155 4x5
Barbell Rows: 135 3x10

Squat: 6 warmup sets, 220x5, 200x8 (amrap)
DB lunges: 45 lbs DBs 3x9 each leg
RDLs: 1 warmup set, 185x4x8
RKC Planks: 2x5 10 sec max tension/10 sec relaxed

Incline DB Bench with 6 sec Eccentrics: 2 warmup sets, 3x5 65 lb DBs
Timed Incline DB Bench: 40 lb DBs 50 reps in 3 mins
Cable Lat Pulldowns 110 lbs 4x12
SS with Cable Rear Delt flyes 20 lbs 4x12
Single arm KB shrugs: 75 lbs 4x12
100 Rep empty barbell curls: took me 5 sets
100 rep triceps extensions: 35 lbs took me 3 sets

Tonight:

Squats: 325x1 and 295 3x3.
Bench Press: 200 3x3
Barbell Row: 145 3x6

quote:

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OHP: 45x8W, 85x8x3
Bicep barbell curls: 30x15W, 50x15, 50x11
Pronated Bicep barbell curls: 50x8, 30x15
Standing calf raise: skipped
Arnold Press: 70x14, 70x8
Deadlift: 135x5W, 175x5W, 225x3W (no heavy sets today)

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Eliminating OHP from routine and focusing on Arnold Press. Seems safer on my lower back while being the same basic movement. Also still dealing with leg injury.

Arnold Press: 30x8W, 50x8W, 60x15, 60x12, 60x8
Bicep barbell curls: 30x15W, 50x15, 50x11
Pronated Bicep barbell curls: 30x15, 30x15
Standing calf raise: skipped
Good mornings: 45x15W, 65x15x2
Deadlift: 135x5W (no heavy sets today)