Aaronkolencfitness

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This was back in February when I was over 200 lbs body weight and was dead lifting 405 for reps. Now I’m fluctuating between 185-190 lbs and feel much better but not as strong. Sorry for the weird camera angle.

A little reverse band action for variety. Really able to load up the bar with this variation.

Chest/Back
Monday, November 16, 2020 at 5:17 AM

Bench Press (Barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 185 lb × 10 [Warm-up]
Set 3: 225 lb × 10 [Warm-up]
Set 4: 275 lb × 6
Set 5: 315 lb × 6
Set 6: 335 lb × 4
Set 7: 335 lb × 3
Set 8: 225 lb × 6 [Drop Set]
Set 9: 135 lb × 16 [Drop Set]

Upright Horizontal Abduction Cable
Set 1: +30 lb × 12
Set 2: +40 lb × 12
Set 3: +50 lb × 6
Set 4: +50 lb × 6
Set 5: +50 lb × 6

Overhead Press (Smith Machine)
Set 1: 135 lb × 10
Set 2: 185 lb × 4
Set 3: 185 lb × 4
Set 4: 185 lb × 4 [Drop Set]

Reverse Fly (Machine)
Set 1: 135 lb × 9
Set 2: 150 lb × 6
Set 3: 150 lb × 6
Set 4: 150 lb × 6

Decline Bench Press (Dumbbell)
Set 1: 100 lb × 5
Set 2: 100 lb × 4
Set 3: 100 lb × 4

Lateral Raise (Dumbbell)
Set 1: 50 lb × 6
Set 2: 50 lb × 8
Set 3: 50 lb × 8

Triceps Extension (Dumbbell)
Set 1: 70 lb × 12
Set 2: 80 lb × 8
Set 3: 80 lb × 7

Incline Chest Fly (Dumbbell)
Set 1: 40 lb × 8
Set 2: 40 lb × 8
Set 3: 40 lb × 8

90/90 SA Cable Tri Ext
Set 1: +50 lb × 12
Set 2: +60 lb × 9
Set 3: +60 lb × 8

Lateral Raise (Cable)
Set 1: 50 lb × 10
Set 2: 60 lb × 8
Set 3: 60 lb × 8

Workout Notes: Reverse bands
https://strong.app.link/rGB88zjTsbb

Legs 2
Friday, November 13, 2020 at 5:25 AM

Deadlift (Barbell)
Set 1: 135 lb × 10
Set 2: 225 lb × 5
Set 3: 275 lb × 2
Set 4: 315 lb × 1
Set 5: 335 lb × 5
Set 6: 365 lb × 1
Set 7: 365 lb × 3

Walking Lunges With Chains
Set 1: +70 lb × 20
Set 2: +70 lb × 20

Squat (Smith Machine)
Set 1: 135 lb × 10
Set 2: 225 lb × 10
Set 3: 315 lb × 6
Set 4: 365 lb × 4
Set 5: 365 lb × 4 [Drop Set]

Seated Leg Curl (Machine)
Set 1: 190 lb × 8
Set 2: 190 lb × 8
Set 3: 190 lb × 6
Set 4: 190 lb × 6 [Drop Set]

Seated Calf Raise (Plate Loaded)
Set 1: 135 lb × 12
Set 2: 160 lb × 8
Set 3: 160 lb × 8
Set 4: 160 lb × 8

Supper set of weighted pull-ups and shrugs. I’m actually more excited about the fact that I pulled 405 off of the ground, even though it was a trap bar with straps, I’m still happy about that.

Back Biceps
Wednesday, November 11, 2020 at 5:05 AM

Flashers/Horizontal abduction
Set 1: 0 lb × 30

Pull Up
Set 1: 10 reps [Warm-up]
Set 2: 10 reps [Warm-up]
Set 3: +45 lb × 5
Set 4: +45 lb × 5
Set 5: +45 lb × 5
Set 6: +45 lb × 5
Set 7: +45 lb × 5

Shrug Trap Bar
Set 1: +135 lb × 15 [Warm-up]
Set 2: +225 lb × 12
Set 3: +315 lb × 12
Set 4: +315 lb × 12
Set 5: +365 lb × 12
Set 6: +405 lb × 12
Set 7: +405 lb × 12

Lat Pulldown - Wide Grip (Cable)
Set 1: 225 lb × 8
Set 2: 240 lb × 6
Set 3: 240 lb × 6
Set 4: 240 lb × 6
Set 5: 120 lb × 6 [Drop Set]

T Bar Row
Set 1: 135 lb × 12
Set 2: 180 lb × 10
Set 3: 205 lb × 6
Set 4: 205 lb × 6

Notes: Land mine

Bent Over Row (Barbell)
Set 1: 225 lb × 8
Set 2: 245 lb × 8
Set 3: 245 lb × 8
Set 4: 245 lb × 7

Notes: Under hand

Iso-Lateral Row (Machine)
Set 1: 180 lb × 12
Set 2: 270 lb × 6
Set 3: 270 lb × 6
Set 4: 270 lb × 6

Bicep Curl (Barbell)
Set 1: 75 lb × 12
Set 2: 115 lb × 6
Set 3: 115 lb × 6
Set 4: 115 lb × 6

Notes: EZ bar isolation brace

Hammer Curl (Dumbbell)
Set 1: 65 lb × 6
Set 2: 70 lb × 6
Set 3: 70 lb × 6
Set 4: 35 lb × 6 [Drop Set]
Set 5: 20 lb × 5 [Drop Set]
https://strong.app.link/1fPj3GI4lbb