Starting over...

[Nmowery]

4/5, WW - banded shoulders/tris, cable fly

Smith shoulder press, 95x12, 135x8, 165x5, 195x3, 215/230/245x1. 255xfail - the 245 was a PR, but got greedy and went for more.

DB bench, 115x6/6/8

1 arm cable tris, 40x30/20, 30x25


4/6, WW - leg ext 35, banded leg curls/pull thrus

Front squat - few warmup sets, then 185/205x6, 225x8. Just wasn’t moving for me today.

3 sets narrow stance hack squat, 4 sets each of RH and calves


4/7, WW - band stuff again

Pull-ups, 10x4

Narrow grip seated cable row, 220x10/8/8/8

1 arm cable curls, 60x8x2, 50x8/8

[Nmowery]

4/9, WW - bands for shoulders, cable tris, machine press 30

DB incline, 40/50x/60x15, 70/80x12

Machine decline, 90 per side x15, 115x10, back down to 90x

Add a few sets of pec deck and seated lateral raises, skipped any single joint stuff for triceps


4/10, WW - leg press 115 per side, seated leg curl 50, RH 95

KB swings - 90/135/180/180x10, SS with sled pulls, 5 plates down and back twice, then 2 sets going one way

4 sets calves, SS with 3 sets GHR

[Nmowery]

4/12, WW - band pull aparts, cable face pulls and front pull downs

Machine row, 70 per side x12x4

Lat pull w/ mag grip handle, 120x15x4

Machine curl/trx face pull SS x3 sets

4/14, WW - banded shoulders and tris, cable flys 30

Bench, after warmup sets, 315x5, 365x1 - LIFETIME FUCKIN PR THAT I’VE BEEN CHASING FOR YEARS - had no intention of doing this today, but 315 moved easy so fuck it! Then 315x4x2

Dips +45x8x3

Overhead cable tris w/ rope, 80x20, 70x20, 60x25 - SS with a couple sets of curls as well

[Nmowery]

4/15, WW - leg extensions 35, prone leg curl 25, KB swing 35

Belt squat, 200/245x10, 305x12/12

Couple sets of box step ups with 30 lb KBs, then 3 sets banded back extensions and 4 sets calves

[Nmowery]

4/17, WW - banded pull aparts, cable face pull 40, wide lat pull 70

CS row, 45x12, 80x10, 115x5x2

Chin-ups, 8x3

Few sets reverse pec deck and cable curls. Was super sore and tired and just not feeling it today, prob time for a de-load.



4/19, WW - banded shoulders/tris, machine press 25

Jammer machine, 45 per side x15, 55x15, 65x12

Push-ups, 15x3

Added a few sets of cable flys and tris to finish



4/21, WW - empty hack squat, seated leg curl 45, cable pull thru 55

Trap bar deadlift - 135x8, 225/315/405x5, 515x8. Same reps as last time around, but 20 lb heavier. Could’ve gotten 1-2 more, but weights fell off the damn bar after 8, so it is what it is.

3 sets reverse hypers and sled pulls, 4 sets calves

[Nmowery]

4/22, WW - typical banded shoulders and front pull downs

Wide lat pull, 130x15/12/12/15

1 arm seated cable row, 60x12x2, 50x12x2

Barbell curls/bent over DB raise supersets x3



4/26, WW - banded pull aparts, cable tris/face pulls 40

4 board press, after warmups - 305/325/345/365x2

Incline close grip on smith - 155x12, 185x10/8

3 sets high rep banded tris


4/27, WW - sled pulls 90, banded leg curl, reverse hypers

Cambered box squat, 135/185/225/245/265/285x5

4 sets calves, and 3 each of leg extensions and GHR

[Altered Beast]

He's alive!! How'd you remember all of that? LOL!

[Nmowery]

He's alive!! How'd you remember all of that? LOL!

Notes app on my phone lol


4/29, WW - cable face pull/pull down, band pull aparts

Pull-ups, 12/12/8/10

Machine rows, 90 per side x8/10/10/8

Tossed in some reverse grip preacher curls and TRX face pulls at the end



4/30, WW - banded tris/shoulders, pec deck 70

Bench - 185x15x4

Arnold press, 50x12x3

Cable fly, 60x15x3 and 1 arm reverse grip cable tris



5/1, leg press 2 plates, seated leg curl 45, banded pull thrus

Banded DL, 135/225x5, 315x2, 405/455/495x2, 525xfail. 495 for a double was the goal for the day, so not too upset about the fail after - thought I’d give it a go since the 495 moved pretty quick.

4 sets calves, 3 sets back extensions and walking lunges

And on a random side note, it’s been a couple weeks, but RIP Mike Wolfe. I tried to find his old journey thread on here, but looks like he must have deleted his account at some point. I only met the guy once, but talked to him online here and there, and he was one of the few real ones in the PL world. I dunno how many people read this shit, but I see how many views this has…and am just gonna say I bet that dude is looking down on his infant grandson and thinking “damnit I should’ve just gotten that stupid shot”.

[Nmowery]

5/5, Warmups - not quite the full wenning thing; just band face pulls and pull aparts, 4x25 each

Trx row/narrow grip lat pull/front pull down x4 sets each

4 sets DB curls, 3 sets laying DB raises for rear delts


5/8, WW - banded shoulder and tris, DB press 40

Hammer strength incline, 45 per side x10, 70x10, 90/115x8, 135x5/5/3. Don’t ever do these heavy, but thought I’d mix it up a little just because.

Dips, +90x5, +45x8/10

Cable overhead tris and lateral raise x4 sets each


5/9, WW - leg ext 30, prone curl 20, glute bridges

Leg press, 2 plates per side x15, 4x10, 6x8, 8x8x2

Reverse hypers + calves to finish…legs were still sore from the other day, so kept that volume down


5/10, WW - banded shoulders, wide lat pull 80

Bent DB row, 120x8x3

Chin-ups, 10x3

DB curls/bent raise superset x3

[Nmowery]

5/12, WW - banded pull aparts/cable face pulls and tris 50, pec deck 70

1 arm KB shoulder press, 44x12x4

JM press, 95x10, 105x8, 95x10. Amazes me how damned hard these are when doing them “proper”, and keeping elbows up throughout the range of motion.

Pec deck x4 sets - don’t like doing the same thing later that I did for a warmup, but cables were tied up


5/13, 1/2 WW - only 2 sets each of empty hack squats, seated leg curls and cable pull thrus

Block pulls - 135x8, 225x5, 315/405x3, 495/545x2, 585x1. Tried for a double on the last set and didn’t get the second rep. Think it’s time to back off on the weight on these for a bit…

Added some sled work, calves, and 3 sets of GHR after


5/14, WW - band stuff again

Parallel lat pull, 140x15/15/12, 120x

BW rows in smith, 4x10

Bent over DB raise, cable preacher curl, 4 sets each


5/17, WW - banded shoulders, cable tris 50, machine decline 45 per side

Bench, warmups felt hella heavy, got to 315 and struggled for a single. Stuck with it, and got 3/3/2/2. Was hoping for more like 6-8 triples but oh well.

Close grip incline on smith, 135x12, 155x10x2

Poliquin raises, 15x10x4, SS with 3 sets of high rep banded tris

[Nmowery]

5/18, WW - leg ext 30, banded leg curl, LB swing 30

Buffalo bar squat - 145x8, 235/325/375/415x5. Was also gonna try 505x1 before the last set, but unracked it and just knew it wasn’t gonna happen.

Was running low on time before work, so snuck in a few sets of calves and GHR real quick and that was that.


5/19, WW - banded shoulders, machine rows 25 per side

Pull-ups, 12/10/8/10

CS rows, 90x8x3

Machine curls x4 sets, trx face pulls x3 sets

[Nmowery]

5/22 - WW - banded shoulders/tris, machine incline 25

Bench - KBs hanging on bands again, 35 per side x15x4

Landmine shoulder press, 25/35x15, 45x12x2

Cable tris/flys x4 sets each

[Nmowery]

5/24, WW - sled 90, seated leg curl 45, banded pull thru

Trap bar deadlift, 135x8, 225/315/405x5, 535x3. Was meant to be my AMRAP set, but clamps and weights fell off after 3. 545x6 - went heavier because a 25 is slimmer than 2 10s and stayed on the bar.

2 sets leg extensions, 3 of RH, 4 of calves

[Nmowery]

5/25, WW - cable face pulls/pull downs, band pull aparts

Seated cable row, narrow grip - 140x20/17/15/15

Wide lat pulls, 130x20/15/15

Front cable pull down, 120x12x2

Cable curl/bent over rows x3 sets


5/28, WW - Banded shoulders/tris, pec deck 70

Bench - warmups up to 285 full range, then 305/325/345/365x2 to a 3 board. Last rep needed a little help, but still counting it. Then a set of 225x12 just because.

Dips, x12x2

Seated lateral raises and high rep banded tris x3

[Nmowery]

5/30, WW - leg ext 30, prone curl 25, sled pulls 90

Reverse band SSB squats, 160x8, 250/340x5, 390x3, 430/450/470x2. These suck so much.

3 sets back extensions and 4 sets calves. Wanted to get some more quad stuff in, but was short on time…again. Ugh.

[Altered Beast]

Wanted to get some more quad stuff in, but was short on time…again. Ugh.

Funny how 24 hours felt like forever when we were kids, now as we age, it gets shorter and shorter and shorter!

[Nmowery]

Funny how 24 hours felt like forever when we were kids, now as we age, it gets shorter and shorter and shorter!

Ain’t that the truth…that, and I keep dragging my feet in the AM and trying to squeeze a lift in before work.

5/31, WW - band stuff, seated cable row 50

Chin-ups, +25x8/6/6/6

Hammer strength row, 90 per side x10, 115x6x3

DB curls + cable face pulls at the end


6/2, WW - banded shoulders/tris, DB press 35

Bench into bands, 135/155/165/175/185x5

Hammer strength shoulder press, 45x20, 55x15/12/12. SS with 3 sets of pec deck.

Cable tris w/ rope x3 sets

[Nmowery]

6/3, Warmups - did a 1/2 wenning thing again, hack squats/banded hamstrings/reverse hypers. Kinda bitched at myself for only doing 2 sets, since the point is for it to function as a warmup + GPP + slight pre-exhaust, but I’d put in 7 hours of working outside before that, so was already tired as shit.

Deadlifts - was gonna do deficits, a light set of these to felt all wonky. Went with paused DLs instead - 135x8, 225x5, 315x5x3. These didn’t feel great, either.

Followed up with sled work, GHRs and calves


6/5, WW - banded shoulders, cable front pull down 70

Narrow lat pulls, 140/130/120/120x15.
SS with Trx rows, 12x4

Machine curls and reverse pec deck, 4 sets each


6/7, WW - banded pull aparts, cable face pulls/tris/pec flys

Reverse band bench - 185/225/275/315x5, 335/355x3. Felt tired and worn out coming into this one, and it showed.

Dips, 15x2

High rep banded tris and zottman curls x2 sets

[Nmowery]

6/8, WW - leg ext 25, seated leg curl 55, KB swing 30

Front squat + chains, 135/185/205/225x5, 255x3, 285xNope. Previous PR was 275x3…255 moved OK so I was dumb enough to think I’d have a little more than that in me - had to dump the first rep.

2 sets sissy squats, 3 RH, 4 calves


6/9, WW - banded shoulder stuff, lat pull 90

Seated cable row - narrow grip, 180x12, 200x12, 220x8/8

Chin-ups, 3x10, think I pulled a lat in the middle of my 2nd set. No bueno.

Few sets of bis and rear delts like usual.


6/11, WW - banded shoulders, cable tris 60, hammer strength bench 35

Incline DB, 60x12x4. SS with hammer decline, 90 per side x12x4.

1 arm DB raise, 39x12x4 and a few sets pec deck

[Nmowery]

6/12, half-ass warmup of 2 sets leg press, 2 sets cable pull thrus

Block pulls, worked up to 495x8. Not too bad considering the fatigue I’ve been experiencing lately. Had another rep or 2 if I wanted to be stupid about it.

4 sets sled and calves, 3 sets back extensions


6/13, WW - band stuff, front cable pull down 50

BW rows, 15/12/10/10. SS with Wide lat pull, 140x15/12/12/12.

Threw in some bent DB raises and cable curls to finish


6/15, WW - banded shoulders and tris, cable fly 40

Bench, worked up to 315x3x6. A few sets of cable tris after and that was it - still hella tired, could probably use a deload but I’m balls deep in meet prep, so gonna dial back some volume and intensity over the next week and see if that helps. Did a few sets of cable tris after and called it a day.