Back & Biceps

BB Pendlay Row
30lbsx15- warm up
30lbsx12- practice reps
45lbsx 8- aggressive tempo with full ROM
45lbsx 10- hard last 2 reps
45lbsx8
45lbsx 8

One Arm DB Row
4x20lbsx8@each- focused on pulling from lats

Seated Cable Row
27.5lbsx 8 - heavy
27.5lbsx8- might be too heavy - form broke a little
20lbsx 10- ok weight
20lbsx 10- ok
20lbsx 10

Weighted Sit Up (hold 7.5lbs DB overhead)
3x7.5lbsx15

Overhand Grip Pull Up Iso Hold pratice- super hard!

Alt DB Biceps Curl
3x10lbsx10- burn last 2 reps

DB Hammer Curl
3x7.5x10

Standing Cable Hip Abduction
3x12.5lbsx15@each

Standing Cable Hip Adduction
3x12.5lbsx15@each

Standing Cable Straight Leg Back Raise
3x15.5lbsx15@each

Glutes & Legs

BB Glute Bridge
95lbsx20- warm up
115lbsx 15 - mod weight
125lbsx 15
3x135lbsx12/3x20 @each standing hip abduction

BB Deadlift
95lbsx10- ok
3x100lbsx 8- good weight - no rounding back!- kept lats engaged!

BB Front Squat
55lbsx10
55lbsx8
55lbsx10

BB Split Squat
3x45lbsx12@each- right inner thigh felt tight today!

Butt blaster
3x30lbsx15@each

Standing Cable Hip abduction
3x25lbsx15@each

Standing Cable hip adduction
3x25lbsx15@each

Standing Cable Back Leg Raise
25lbsx15@each- felt light
2x35lbsx15@each

10min One Arm KB snatch (8kg)

Back & Light Glutes

BB Pendlay Row
45lbsx12- hard last 2 reps
45lbsx10- hard last 2 reps
45lbsx 10-

Seated Cable Row / V up abs 15x
20lbsx12- felt a bit light
27.5lbsx8
27.5lbsx8

One Arm DB Row
2x20lbsx10
20lbsx8- hard set esp on left

Chin up Iso Hold/ practice
3 sets (about 15-20sec hold)

Standing Cable Hip abduction
3x14lbsx15@each

Standing Cable Hip Adduction
3x10lbsx15@each

Standing Cable Straight Leg Back Raise
3x15.5lbsx15@each

Back, Biceps & Light Glutes

BB Pendlay Row
4x45lbsx12- hard last 2-4 reps

One Arm DB Row
3x25lbsx10

Hyper Ext 3x20

Seated Cable Row / V Up Abs 15x
20lbsx12- felt light
3x27.5lbsx 8 - heavy

DB Alt Biceps Curl
3x10lbsx10@each- tough last 2reps

DB Hammer Curl (I used this video as guidance)
3x10lbsx8 - hard last 2

DB Side curl (video reference from here - this guy has quite good tutorial videos, including how to use a machine! I think you sent me one of his demo on Triceps Ext before)
3x5lbsx10@each - right biceps felt more burn than left? -I am not sure the exact name of this move so I just copied his term.

Standing Cable Hip Abduction
3x15.5lbsx15@each

Standing Cable Back Leg Raise
3x15.5lbsx15@each

Standing Cable Hip Adduction
3x12.5lbsx15@each

Chest, Shoulders, Triceps & Standing Cable Glutes

DB Incline Press / V up abs 15x
1x15lbsx 15- warm up
3x20lbsx10- tough last 2- powered thru all reps

Standing DB One Arm Front Shoulder Press
3x15lbsx8@each - left arm felt weak so could only did 8 reps

5lbs plate Prone Rear Delt Raise
3x5lbsx12 - minimal rest

BB Close Grip Bench Press
3x40lbsx12- felt heavy / last 2 were tough - felt tris pumped

One Arm DB Lying Ovhead Trisceps Ext
3x5lbsx15 @each - tris burn & pumped esp last 5

Bodyweight Bench Triceps Dips (feet elevated)
3x12

Standing Cable straight leg back raise
12.5lbsx15@each-light
14lbsx15@each
15.5lbsx15@each- good weight

Standing Cable Hip Abduction
3x15.5lbsx15@each

Standing cable Hip Adduction
3x12.5lbsx15@each - adductor burn & pumped!

Back & Light Glutes

BB Pendlay Row - focused on shorter rest & a bit more aggressive tempo
45lbs x 10
50lbs x 8
50lbs x 8
50lbs x 8

One Arm DB Row (no rest just switching sides)
20lbs x 15 @each
3x25lbs x 10@each - tough last 2

Hyper Ext: 3x15- felt burn on upper butt

Seated Cable Row (shorter rest, more aggressive tempo)
20lbs x 12
20lbs x 10 hard last 2
20lbs x 8 hard last 2

Standing Cable Hip Abduction
3x15lbsx15 @each - no rest just switching sides

Standing Cable Hip Adduction
3x10.5lbs x15 @each

Standing Cable Back Leg Raise
14lbs x 15@each - felt light
3x15.5lbs x15@each - good weights

Close Grip Chin Up practice (resting 45sec-1 min)
4-3-3-3

Hanging Knee Raise (rest 45sec-1min)
3x12

Back & LIght Glutes Workout

BB Pendlay Row / V up abs 20x
45lbs x 15 - got full ROM entire reps
3x45lbs x 12- only managed to 12 - last 2 were tough to get full ROM

DB One Arm Row
25lbs x 12 @each
25lbs x 10 @each
25lbs x 10@each - last 2 were tough,didn't get full ROM

I think I'll stick to 25lbs for now and will record another video when I'm doing it again.

*No rest, only switching sides

Seated Cable Row / weighted sit up 10x (11lbs med ball- no weight on last set)
3x 20lbs x 12 - kept shoulders down & pull from lats - no rounding shoulders

Question: 20lbs is the weight on each side so total weight is actually 40lbs. Should I write it as 20lbs or 40lbs?

Standing Cable Hip Adduction
3x10.5lbs x15@each

Standing Cable leg back raise
3x12.5lbs x15@each - powered thru all sets

Pull up practice - resting 1 min
4 - 3.5 - 3

Chest & Shoulders, Triceps & Light Glutes

Yay, it's Thursday!

DB Incline Press /active rest: Ab Splitter 10x
15lbs x 15 x 2 - warm up - focused on pushing from chest
20lbs x 10 - pushed last 2
20lbs x 10
20lbs x 10

BB front Shoulder Press / reverse crunch 15x
30lbs x 15
30lbs x 12- last 2 were tough
30lbs x 12- last 2 were tough

DB Prone Rear Delt / side lying hip abduction 15x@each
5lbs x 12x3

Close Grip Bench Press / hyper ext 15x
30lbs x 15 x 3

BB Ovhead Triceps Ext
20lbs x 15
20lbs x 12- hard last 3
20lbs x 12- hard last 2

Standing Cable Hip Abduction
12.5lbs x 15 x 3 @each - good weights / will stick to this for a while

Standing Cable Straight Leg Back Raise
12.5lbs x 15 @each - too light
14lbs x 15@each - good weights

Standing Cable Hip Adduction
9lbs x 15@ each - felt light
10.5lbs x 15x 2 @each - mod weights- felt inner thigh burn

Back Workout & Light Glutes

With the ones supersetted with abs, I pretty much moved from one to another, almost non stop. For single Arm DB Row, resting was only switching sides.

Pendlay row was quite tough to get full extensions and pulling solely from my lats, not arms.

BB Pendlay Row / Hyper Ext 15x
45lbs x 15 x 3 - hard last 5 reps

DB One arm row (rest only switching sides)
20lbs x 15 x1 @ each
20lbs x 12x 1@ each
25lbs x 10x1 @each

Seated Cable Row / Ab Splitter 10x
20lbs x 15x1
20lbs x 12 x1
20lbs x 10 x 1

Standing Cable Hip Abduction / chin up practice 2-4x
14lbs x 15 x 3@each

Standing Cable Hip Adduction
9lbs x 15 x 3 @each

Standing cable leg back raise
10.5lbs x 15 x 1 @each - too light
12.5lbs x 15 x 2@each - good weights

Back, Light Glutes & 15 min steady state cardio on the spin bike

BB bent over row
45x15 - easy
55lbs x 15 - moderate
65lbs x 12 - need to focus evenly pulling- notice imbalances on left/right
55lbs x 12 - felt triceps burn on left?
55lbs x 10 - left side felt weak today

For some reason, my left side couldn't pull as well thus I had to move down the weight back to 55 lbs. When I watched myself in the mirror, I see how my left/right side looked imbalance when pulling back the bar. It's like my right side was doing most of the pulling.

One Arm DB Row
30lbs x 12@each - left felt ok on this
30lbs x 12@each- good set
30lbs x 12@each - good set/struggled last 2

Seated Cable Row
20lbs x 15 - moderate weights
27.5 lbs x 8 - need to pull in more to chest to feel upper back contraction
27.5lbs x 8 - focused on pulling in more
27.5lbs x 8

Standing Cable Hip Abduction
3x 12.5lbs x 15@each

Standing Cable Straight Leg Back Raise
3x 17.5lbs x 15@each

Standing Cable Hip Adduction
7.5lbs x 15@each - too light
9lbs x 15@each - good weight - felt inner thighs burn/ tensions
9lbs x 15@each
9lbs x15@each

15min moderate pace spin bike (#15 resistance)

I was hoping to do 20 minute steady state spin bike, but I ran out of time. Even 15 minutes was quite pushing my time. Good thing the traffic was ok so I still got to work on time.

It was a nice change from an all out HIIT which recently started to make me dreading it.

Back & Light Glutes

BB Bent Over Rows / 45° back extensions
45lbs x 15 - easy
55lbs x 15 - moderate
65lbs x 12 - quite rough set
65lbs x 12 - last 2 quite challenging
65lbs x 12 - same

15x 45 deg back extensions in between sets

Seated Cable Rows / lying down straight leg raises
20lbs x 15 - quite easy
27.5 lbs x 10 - hard esp on left side
27.5lbs x 10 - hard
27.5lbs x 10 - hard

20x lying down straight leg raises in between sets

Standing Cable Hip Abduction
15lbs x 15 @each - too heavy
10lbs x 15 @each - moderate
10lbs x 15@ each

Standing Cable Straight Leg Back Raise
3x 15lbs x 15@each - good weights

Back, Arms & Butt Workout

EZ Curl Bar Bent Over Row
55lbs x 15
60lbs x 15
65lbs x 10 - good weights
65lbs x 10 -last 2 were tough
65lbs x 10

Butt Blaster
30lbs x 20 @each
30lbs x 15 @each
30lbs x 15 @each

One Arm DB Row
30lbs x 10 @each - focusing on ROM
30lbs x 10 @each - last 2 were tough- arm got a little tired
30lbs x 10 @each

DB Hammer Curls
10lbs x 12 - focused on isolating biceps - felt little triceps burn
10 lbs x 10 - last 2 were rough
10lbs x 10 - rough last 2 reps

*Standing Cable Hip Abduction
20lbs x 15 @ each - burn on side glute of standing leg
20lbs x 15 @each
20 lbs x 15 @each

*Standing Cable Straight Leg Back Raise
20lbs x 20@each - felt burn on butt of pulling leg
25lbs x 15 @each
25 lbs x 15 @each

*Negative Pull Up practice for active rest

Chest, Shoulders & Triceps

Warm Up
Rhomboids ex x 2.5lbs x 15 @each
Shoulder Rotator on Knee x2.5lbx15 @each

DB Incline Press
20lbs x 8 - heavy - tried focusing pushing from chest & armpits
20lbs x 8 - left arm almost gave up last 2 reps
20lbs x 8 - hard set

BB Standing Overhead Press
30lbs x 12 - last 2 struggled a bit
30lbs x 10 - last 2 were hard reps
30lbs x 10

Prone Rear Delt Raise
5lbs x 12 - ok weights might be able do more weights
5lbs x 15 - need to focus raised up to make a "T" shape?
5lbs x 15 - next time will try 10lbs

BB Close Grip Bench Press
20lbs x 15 - felt quite light entire reps
20 lbs x 15 - might could try 30lbs?
30lbs x 15 - better triceps burn
30lbs x 15 - focused on pushing from triceps & chest

BB Lying Ovhead Triceps Ext.
20lbs x 15 - tough last 5 reps
20lbs x 15 - felt more triceps burn on right arm
20lbs x 12 - better even triceps burn - need to pay attn on the grips

Standing Cable Hip Abduction
10 lbs x 15 @ each
15 lbs x 12 @ each - standing right leg had hard time keeping balance so the left pulling leg can't extend too much
15lbs x 10 @each

Standing Cable Straight Leg Back Raise
15lbs x 15 @each - ok
20lbs x 15 @each - moderate heavy - standing left leg had hardtime balancing
20lbs x 15 @ each - better set

Glutes & Hamstrings

BB Glute Bridge
95x 20 - warm up
95x20 - warm up
105x 15 - burn by last 3 reps
110x 12 - didn't feel much butt burn
110 x 12 - mod weights/ might could add more weight?

BB Hip Thrust (w 4 risers)
95 x 12 - hard last 2 reps
95 x 12 - felt quad burn in mid reps - need to position feet better
95 x 12 - better set

BB Deadlift
85 x 10 - good set
85 x 10 - good set - felt strong the entire reps
85 x 10 - good set - felt strong the entire reps

BB Front Squat (testing)
45lbs x 12 - ok but still felt tightness on outer right knee so abandoned any knee centric exercises.

Standing Cable Hip Abduction
10 lbs x 15 @each
10 lbs x 15 @each - standing right leg had more hard time
10 lbs x 15 @each - standing right leg felt burn - tried not to lock the knee

Standing Cable Straight Leg Back Raise
3 x 15lbs x 15 @each leg

Chest, Shoulders & Triceps & light Glutes

Warm up
YTI ex x 20 total
Rhomboids ex 2.5lbs x 15
ext shoulder rotator 2.5 lbs x 15 @each
Push up plus 10 reps

BB Incline Press
Set 1 - 20lbs x 15 reps - good weight to focus on forms
Set 2 - 20lbs x 12 reps - struggled last 2 reps
Set 3 - 20lbs x 12 reps - struggled last 2 reps

Superset 1
A)Standing DB Overhead Press
B) standing cable hip abduction

Set 1
A) 15lbs x10 - struggled last 2
B) 10lbs x 12 @each - standing right leg struggled more balancing

Set 2
A) 15lbs x10 - struggled last 2
B) 10lbs x 12 @each - standing right leg struggled more balancing

Set 3
A) 15lbs x10 - struggled last 2
B) 10lbs x 12 @each - standing right leg struggled for balancing

Prone Rear Delt Raise
Set 1 - 5lbs x 12 reps - last 2 reps left arm didn't get quite full ROM
Set 2 - 5lbs x 12 reps - last 2 weren't super great ROM
Set 3 - 5 lbs x 10 reps - overall wasn't quite good ROM

Superset 2
A) standing cable leg raise
B) close grip push up (diamond pu)

Set 1
A)Standing cable leg raise -10lbsx15 @each- too light & easy
B)7 reps (on toes) need to focus not to let hips sagging

Set 2
A) 15lbs x12 @each - good weights
B) 8 reps - not as deep i think (on toes)

Set 3
A) 15lbs x 15 @each - good weights
B) 10 reps - 6 reps on toes / 4 reps on knees

Standing Cable hip abduction
Set 1-3 - 10lbs x 12@each - standing right leg needs more work

Finishers:
One Arm DB Jerk
20lbs x 10 x 3 @each arm

Back & Biceps & Light Glutes Workout with Cable Machine

I had a great Back, Biceps and Light Glutes workout this morning. I didn't have time for any HIIT so no HIIT anymore until after my next CN.

BB Bent Over Rows
Set 1 - 55lbs x 12 reps - good weight - pulling from upper back
Set 2 -55lbs x 12 reps - might could add more weights
Set 3 - 60lbs x 10 reps - last 2 reps felt hard but might be able to push 2 more

Seated Cable Rows
Set 1 - 20lbs x 12- might be able to pull more weights
Set 2 - 27.5lbs x 8 - might a bit too much - couldn't quite pull close to chest
Set 3 - 20lbs x 12 - better ROM & got good tensions

Close Grip Pull Ups (from standing)
Set 1 - 3 reps (2 from half hanging)
Set 2 - 4 reps - last rep didn't quite get chin passed bar - halfway up
Set 3 - 4 reps - last reps was hard
Set 4 - 4 reps - same

DB Hammer Curls
Set 1 - 10lbs x 10 reps - last 2 reps quite hard - focused on aggressive tempo w/out momentum
Set 2 - 10lbs x 10 reps - still had 2 more reps in tank
Set 3 - 10lbs x 10 reps

Standing Cable Hip Abduction
Set 1-3 - 7.5 lbs x 12-15 reps - standing left leg had more balance

Standing Cable Leg Raise (back kick)
Set 1-3 -7.5lbs x 15 reps - standing legs felt tired after a while (resting only switching sides)