Getting more Evil clean bulk

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  1. 2/25 back
    Pendlay rows 4x6
    Pull-ups close, reg,wide 3x5 each
    Leg press 4x10
    Hyper extensions 3x10
    Band pull overs 3x12
    Behind neck pulldowns 4x10
    1 arm cable rows 3x10
    15 Wide pull-ups to finish


  2. 2/26 arms
    Ss skull crushers 4x5
    Close grip bench 2x5, 2x3
    Ss drag curls 4x10
    Long head straight bar curls 3x10
    Triceps dip machine 3x15
    Rope Pushdowns 3x12
    Cable concentration curls 3x10
    •   
       


  3. 2/27 light shoulder day
    Hang clean and press 4x6
    Seated military 5x10
    Standing cable press 4x10

  4. Whewhoo!!! Had a fun day today. I haven't had a workout partner for years, with the exception of conditioning and bodyweight type workouts.
    Today 3/3 I joined a group of co-workers for a bench session.
    Nice to have a spotter, and some friendly competition.
    Flat bench all with sling band ( other guys using sling shots )
    295x3 [email protected], [email protected], [email protected], 375 fail
    Burnout set [email protected]
    Pause rep set [email protected]
    This was a nice change. I was pumped, light headed, breathing heavy
    Decline bench [email protected]
    High cable cross over & dips 3x10
    Band Pushdowns 100

  5. 3/4 back
    2 mile run
    Pendlay rows 4x6
    Pull-ups 6x6
    Low rows 4x10
    1 arm lat pulldowns 4x10
    Cable pullovers 4x15
    •   
       


  6. 3/5
    2.25 miles
    Shoulders
    Seated military
    [email protected],[email protected],[email protected],[email protected],4
    135 plus 1 band each side [email protected]
    Speed reps [email protected]
    Pause reps [email protected]
    Hang cleans 135 4x5
    Db shrugs 2 sets high reps for pump
    Band high pulls 3 sets for pump

  7. 3-6 ARMS
    Sling band close grip smith bench
    315, 335, 345 singles 225 x 35, pause reps 225 x 10
    sling band smith bench 365, 375 singles
    *not done in the order described above
    ss skull crushers 135 4 x 12
    cable overhead tricep ext 4x10
    rope pushdowns 4x15

    curl bar curls 4x12
    cable hammer curls 4x12
    cable bar curls 4x12

    leg press 4x10

  8. 3/10
    Chest
    1 mile
    Sling band bench
    [email protected], [email protected]
    [email protected] rep out til failure
    [email protected] pause reps

    Decline [email protected] 185,195,205

    Hs incline press [email protected]

    Peck deck [email protected]

    Low cable xover [email protected]

  9. 3/11
    2 miles
    Light rdl 4x6
    Pendlay 4x6
    Pull-ups 3x10
    Pulldowns 4x12
    Close pulldowns 3x12

  10. 3/12 arms
    1 mile
    Sling band bench 275x15
    Reverse grip bench 225x10,5,5,3,3
    135 close grip 3x10
    Ss skull crushers 135 4x10
    Skull crushers 4x15
    Curls and chins 3 x 12&5
    Rope Pushdowns 5x15
    Seated cable curls 4x12
    V bar Pushdowns 4x10
    Rope curls 4x12
    1 arm cable curls 3x12

  11. Forgot to post. 3/13 shoulders
    Seated military
    Cable uprights
    Band uprights
    O a cable work
    Hand stand push-ups
    Finished off with light pump exercises for arms, back, and chest

  12. 3/17 chest
    Sling band bench
    275x4,315x2
    275x17
    Pause reps 275x10
    Decline 185x10,205x10,225x9
    High cable cross over 3x12
    Low cable crossover 3x12
    Peck deck 3x12

  13. 3/24 chest
    Sling band bench
    [email protected],[email protected],[email protected]
    Max reps [email protected]
    Pause reps [email protected]

    Decline 205 [email protected]
    Dips [email protected]
    High x overs [email protected]
    Low x over [email protected]
    A few more exercises for a pump

  14. 3/25 shoulders
    Hspu 6,8,8
    Pike pushups 3x15
    Lateral raise [email protected]
    Front raise [email protected]
    Reverse fly [email protected]
    Face pulls [email protected]
    2 miles

  15. 3/26 back
    Pull-ups
    Wide 8,10,10
    V bar [email protected]
    Rdl [email protected]
    Bb rows [email protected]
    Pulldowns [email protected]
    OA cable rows [email protected]
    Standing cable pullovers [email protected]
    1.5 miles

  16. 3/26 back
    Pull-ups
    Wide 8,10,10
    V bar [email protected]
    Rdl [email protected]
    Bb rows [email protected]
    Pulldowns [email protected]
    OA cable rows [email protected]
    Standing cable pullovers [email protected]
    1.5 miles

  17. 3/27
    Close grip smith sling band bench
    [email protected],[email protected],[email protected],[email protected],[email protected]
    [email protected]
    Ss skull crushers 135 [email protected]
    Curl bar curls [email protected]
    Ss drag curls [email protected]
    Curl bar skull crushers [email protected]
    Chin-ups [email protected]
    Rope Pushdowns [email protected]
    OA Pushdowns [email protected]
    Hammer curls [email protected]
    Seated cable curls [email protected]
    100 band Pushdowns
    Standing bar cable curls [email protected]

  18. 4/9 chest
    Man I have been sick for the past ten days. Driving me nuts. Got 2 lifts in last week. Today wasn't terrible but not great either.
    Sling band bench
    [email protected],[email protected],[email protected],[email protected]
    225 4x10
    Incline bench 135 [email protected]
    Decline bench [email protected]
    Low cable xover [email protected]
    High cable xover [email protected]

  19. 4/15
    Finally not sick anymore. But have been fn busy! Quick bench workout with band of course
    [email protected],5,5
    [email protected]

  20. 4/16
    Best freaking day in weeks
    Chest revisited
    Sling band bench
    [email protected],[email protected],[email protected],[email protected]
    High flat bench bar lowered to
    Collar bones, watched a video it claimed that this hits the upper chest as good as incline does. It does
    Not hurt my shoulders either
    [email protected]
    Dips [email protected]
    Decline Hs bench [email protected]
    Db flat bench [email protected]
    Hs incline press drop set
    High and low cable x over [email protected] each

  21. 4/17 arms and back
    Close grip and reverse grip bench [email protected] ea
    Pull-ups [email protected],[email protected],[email protected],[email protected]
    Ss skull crushers [email protected]
    T bar row [email protected]
    Curl bar skull crushers [email protected]
    100 band Pushdowns
    Double biceps pose cable curls [email protected]
    Standing double cable curls [email protected]
    OA cable curls [email protected]
    Bar cable curls [email protected]
    Rope hammer cable curls [email protected]
    Chins [email protected]

  22. 4/22. Chest at home
    I have a limited amount of equipment but enough to get the job done
    Flat sling band
    [email protected],[email protected],315,4,[email protected],8,10
    Heavy resistant cable high xover [email protected]
    Cable press (like db bench) [email protected]

  23. 4/30
    Getting back on track
    Sling band bench on the smith.
    Singles 325,350,365,375
    315x15
    225x15
    Ss skull crushers 135 4x10
    Close grip bench 135 4x10
    Rope Pushdowns [email protected]
    Bar Pushdowns [email protected]
    Overhead rope extensions [email protected]

  24. 5/5. Back
    Been a messed up few weeks and this one is looking any better
    Wide pull-ups [email protected]
    Pendlay rows [email protected]
    Lat pull downs [email protected]

  25. 5/6
    Quick bench workout
    Sling band singles
    305,335,365,385 ( new pr)
    315x10
    That's it! It stinks. But crunch time is coming. Twins will be here soon. Then that's what all the workouts will look like. Just enought to maintain strength.
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