This is last week's training:
Sun. // Chest and Tri "A"
a1. DB Fly: 35 x 13(+1), 12(+1)
a2. DB Bench: 75 x 13(+1), 9(+1)
Duff. Incline: 159(+5) x 6, 6, 6
Hoist Inc. Press: 138 x 12(+1), (dropset) 138/113/88 x 10/4/5 (+1)
Stretcher Pushup: BW x 13(+3)
EZ Push down: 60 x 13(+1), 12(+1)
b1. Lying DB Skullcrusher: 20 x 12(+1), 9(+1)
b2. Bench Dips: BW x 8(+2), 8(+3)
Mon. // Back and Bi "A"
Hoist Facepull: 104 x 18(+1), 17(+2)
--Band Scarecrow: Micro x 15(+1)
Cable Rows: 170 x 15(+1), 14(+1)
BO DB Row: 80 (+5) x 6, 6, 6
UH Hoist Row: 125 x 12 (dropset) 125/100/75 x 13/9/10 (+4)
--TRX Row: BW x 14(+1)
Inc. Curl: 30 x 11(+), 7, 8(+1)
Hoist Rope Curl: 79 x 15(+1) (clusterset) 104 x 9/4/4 (+1)
Tue. // Quads and Calves "D"
Cybex Standing Calf: (forward) 90 x 14, (out) 90 x 11, (in) 90 x 9
HS VSquat Calves: 160 x 15, 11
HS VSquat: 270 x 14 (dropset) 270/230/180 x 11/7/9
BB Squat: 295 x 6, 6, 6
Smith Squat: 185 x 14, 11, 8
Cybex Leg Extension (5 sec. Iso-hold 1st rep): 70 x 15 (dropset) 80/70/60 x 11/7/7
Wed. // Delts and Tri "A"
Seated RD Raise: 25 x 17 (+2), 14 (+1), 15(+1)
Seated Laterals (w/ pause): 25 x 12(+1), 10(+1)
Seated BTN Press: 110(+5) x 5, 5, 5
Standing DB OHP: 45 x 17(+2), 11
Alt. DB Front Raise (dropset): 25/20/15 x 12/9/5 (+4)
HS Dip Machine (tricep focus, w/ pause): 90 x 20, 17
V-Bar Push down: 72.5 x 10, 7, 6
Thu. // Lats and Bi "A"
Seated Rope Facepull: 70 x 17(+1), 15(+2), 14(+2)
Cable Pullover: 70 x 21(+3), 17(+2), 14(+1)
Weighted Pull ups: +30(+5) x 5, 5, 5
Swiss Pulldowns (w/ forced eccentric) 140 x 14(+2), 11(+1) (dropset, add pause, remove eccentric) 140/100 x 11/8(+3)
High Pulley Rope Curl: 40 x 16(+1), 13(+2)
EZ RG Curl: 66 x 12(+2), 11(+1) (dropset) 66/44 x 12/14 (+3)
Fri. // Hams and Calves "B"
Calf Raise: (straight) Beverly x 18(+3) (out) 14(+3) (in) 11(+2) (straight) 15(+4)
1 Leg Calf Raise (5sec top+bottom) BW x 8(+1)
TRX Ham. Curl: BW x 50 (3 cluster)
Trap Bar DL: 315(+5) x 6, 6, 6
SLDL (tempo, toes elevated): 154 x 13(+1), 11(+1), 10(+2)
Partner Resist Ham Curl: 8, 8
--Band Ham. Curl: Red x 15
Band GM: 0
Notes: good week overall. Didn't have time to hit the last exercise of hamstrings because I had an appointment to get to, but otherwise good. A few sessions at the school gym for variety and/or necessity, as will be the case throughout the semester.