Reptar's Path to Becoming a Big, Strong Dinosaur

[Reptar]

Shoulders/Arms #2

Seated DB press:
20x4
30x5
30x5
30x5

Behind the back cable laterals:
10x8
15x10
15x10
15x10

Cable rear delt flyes/Cable crunches:
20x8/25x10
30x8/35x9
30x7/45x8
30x7/55x12

PJR pullover (not including bar)/Calf raises:
20x8/100x10
30x7/120x9
35x6/140x8
40x5/160x9 - Lowering weight next time to see if I can get progressing on PJRs again.

French press:
20x8
30x6
30x7
30x6 - Second set was better because "Suck It Up" by (Hed) P.E got me pumped, haha.

Alternating DB curl:
15x8
22.5x9
22.5x9
22.5x9

Preacher curl (not including bar):
10x8
20x12
20x11
20x11

Deadstop lateral raises:
10x10

Deadstop lying rear delt flyes:
10x15

Should have been legs today but I was out on saturday and, needless to say, sunday wasn't spent in the gym So since I wouldn't get my normal rest day between shoulders/arms and chest/back I had to move things around.

[Reptar]

Legs #2

Squat:
70x4
95x3
115x2
135x2 - Not full squats, by any stretch

Leg extensions/Reverse wrist curls:
50x10
60x9/20x11
70x8/20x11
80x10/20x11

Romanian deadlift:
20x8
90x6
115x5
135x4
155xfail

Unilateral lying leg curl/Shrugs:
15x8/100x10
20x8/130x9
20x7/150x8
20x7/170x9

Terrible session. I think I'm doing too much lower back work so I'm going to have to change some things and hopefully that will sort everything out.

[Reptar]

Changed routine again...

Switched back to a body part split because my lower back and shoulders weren't handling all the work too well.

Shoulders

Seated DB press:
30x6
30x5
30x5

Lateral raises:
20x10
20x11
20x10

Behind the back cable lateral raises/Hammer curls:
15x8/22.5x10
15x8/22.5x10
15x8/22.5x10

Neutral grip face pulls:
70x9

Cable Xs:
25x10
25x9
25x9

Deadstop lateral raises:
10x8

Deadstop lying rear delt flyes:
12.5x11

[Reptar]

Legs

Vertical jumps:
3x3

Machine hack squat:
100x4

Leg press:
220x4
180x10

Leg extensions/Leg curls:
75x10/45x9

Glute-ham raises:
BWx10
BWx9
BWx8

Reverse wrist curls:
20x13
20x13
20x12

Shrugs:
170x9

[Reptar]

Arms

Close grip bench press with chains (chain weight not included):
70x7
55x11 - These felt amazing. Definitely the best exercise I've done for tris.

PJR pullover:
37.5x8

French press:
30x10
30x10
30x9

EZ curl:
40x8

Alternating DB curl:
22.5x9
22.5x9
22.5x9

Preacher curl:
22.5x9
22.5x9
22.5x8

Calf raise:
160x10

Cable crunches:
55x12

[Reptar]

Chest

Incline bench press:
90x3

Floor press:
95x3

Guillotine press:
70x10

Cable crossovers:
45x8
45x8
45x8 + Hold

Low-high cable crossovers:
30x8
30x8
30x8 - Lowered weight because I keep letting my form slip on these. They felt a lot better with strict form so I'm really going to focus on keeping that now.

Cable wrist curls:
35x12
35x12
35x12

Seated calf raise:
105x8

LYTPs

[Reptar]

Back

Sumo deadlift:
160x3

Pull up:
BW+25x3
BWx11

Bent over row:
110x5
90x9

Neutral grip pulldown:
90x7

DB pullover:
30x12
30x12
30x12

Reverse cable curl:
35x12
35x12
35x12

Calf raise:
170x9

Cable crunch:
55x13

Shrug:
170x10

[Derran]

That back is looking v.impressive mate, good work.

[Reptar]

Thanks, man. Looks like back is one of my strong points Now if I can only get my chest up to par. I'm just going to have to bully it and steal it's lunch money until it finally gives in this year...

Shoulders

Seated DB press:
30x6
30x6 (+1 rep)
30x5

Lateral raises:
20x11 (+1 rep)
20x11
20x11 (+1 rep)

Cable lateral raises:
15x9
15x8
15x8

Neutral grip face pulls:
70x11 (+2 reps)

Cable Xs:
25x11 (+1 rep)
25x10 (+1 rep)
25x9

Deadstop lateral raises:
10x9 (+1 rep)

Deadstop lying rear delt flyes:
12.5x13 (+2 reps)

Hammer curls:
22.5x11 (+1 rep)
22.5x10
22.5x10

Seated calf raises:
105x9 (+1 rep)

[Reptar]

Legs

Jump squats:
40x3
40x3
40x3

Squat:
130x3
105x8 - Only allowing myself one breath between reps on the top set now. Used to be a bit more like rest pausing towards the end.

Machine hack squat:
80x4

Leg press:
200x5

Romanian deadlift:
150x5

Leg curls:
40x10

Glute-ham raises:
BWx10
BWx9
BWx8

Reverse wrist curls:
22.5x10
22.5x10
22.5x9

Shrugs:
175x8