11/30 – Chest/Shoulders/Triceps

Not a bad workout. Tried some seated overhead press partials with all reps starting off forehead-level pins. First time directly testing the shoulder with overhead pressing and it felt OK. Forearm is getting better…

Push Press:
135x20x1
185x5x1
225x5x1
255x5x1
275x5x1
295x5x1
310x4x1 (PR)
285x8x1 (PR)
225x20x1

Seated Overhead Press off Pins (pins @ forehead level):
135x5x1
185x5x1
205x5x1
225x4x1

Rear Delt Flye Machine:
100x10x1
110x10x1
110x10x1
110x10x1

Rope Pushdowns:
80x12x1
80x12x1
80x12x1

Single-arm Pushdowns:
40x8x1
50x8x1
60x8x1

+ stretching

Duration: 70 minutes

11/28 – Legs

Squats were OK today. Warmups all felt terrible but the set that counted (525×3) wasn’t bad). Wide-stance box squats are feeling stronger, and deficit SLDLs were great.

Squats:
135x12x1
225x10x1
315x3x1
405x3x1
495x3x1
525x3x1

Wide-stance Box Squats (~13.5″ box):
315x3x1
365x3x1
385x3x1

Deficit SLDLs (bar @ ankle height):
345x6x1
450x6x1 (PR)

+ stretching + cardio (22 min)

Duration: 80 minutes

11/26 – Back/Biceps

Not a bad workout. Deadlifts weren’t the best, most likely due to doing a bunch of one-armed deadlifts at a friend’s house-warming party this weekend. Forearm seems to be coming around a bit, as I could put more strain on it with seated rows and curls. Getting there, slowly but surely.

Deadlift:
135x12x1
225x10x1
315x6x1
405x3x1
495x3x1
585x1x1
645x2x1
605x3x1

Shrugs:
315x6x1
405x6x1
495x6x1
585x6x1
585x6x1

Seated Row Machine:
200x8x1
228x8x1
256x8x1
266x8x1

DB Hammer Curls:
50x10x1
60x10x1
70x10x1

Single-arm Cable Curls:
20x10x1
23x10x1
20x10x1
20x10x1

+ stretching

Duration: 60 minutes

11/16 – Chest/Shoulders/Triceps

Decent pressing. Peak strength was a bit better than last month’s but endurance was down a bit. I’ve been doing all floor presses this cycle with my legs flat, so it makes things a bit tougher as well.

Floor Press:
135x20x1
185x10x1
225x3x1
255x3x1
285x3x1
315x1x1
330x1x1
340x1x1
330x1x1
315x1x1
315x1x1
315x1x1
315x2x1
315x2x1
315x1x1

Front Plate Raises:
45x12x1
45x12x1
45x12x1
45x12x1
45x12x1

Straight-arm Side Laterals:
35x10x1
35x10x1
35x10x1
35x10x1
35x10x1

Seated DB Rear Laterals:
55x10x1
55x10x1
55x10x1
55x10x1
55x10x1

Smith Reverse CG Bench:
205x10x1
205x10x1
205x10x1
205x10x1
205x10x1

Single-arm Cable Pushdown:
50x12x1
60x12x1
60x12x1

V-bar Pushdown:
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1

+ stretching + cardio (18 min)

Duration: 90 minutes

11/15 – Legs/Arms

Good squatting today for a change. Most reps were ATG with knee wraps worn pretty loose. Not too bad. Wide-stance box squats felt strong, when they usually feel horrible going so deep. Set a nice PR on deficit SLDLs with 505×2.

Squats:
135x12x1
225x10x1
315x3x1
405x3x1
495x1x1
555x1x1
555x1x1
520x1x1
520x1x1
520x1x1
520x1x1
520x1x1
520x1x1

Wide-stance Box Squats (~13.5″ box):
315x3x1
345x3x1
380x3x1

Deficit SLDLs (bar @ ankle height):
225x3x1
315x3x1
405x1x1
455x1x1
505x2x1 (PR)

Single-arm Pushdowns:
30x12x1
30x12x1
30x12x1
30x12x1
30x12x1

Single-arm Reverse Pushdowns:
30x12x1
30x12x1
30x12x1
30x12x1
30x12x1

+ stretching

Duration: 80 minutes

11/12 – Back/Biceps

Awesome pulling today – hit a new 1RM PR. Shrugs felt fine, and did some light rowing movements, forearm limited. Finished with some light curls.

Deadlift (reps deloaded):
135x12x1
225x10x1
315x3x1
405x3x1
495x3x1
585x1x1
675x2x1
705x1x1 (PR)
605x3x1
605x3x1
605x5x1

Shrugs:
225x12x1
315x12x1
405x12x1
495x12x1
585x12x1
495x12x1

Kneeling One-arm Lat Pulldown:
60x12x1
70x12x1
80x12x1

Seated Lat Row Machine:
207x20x1
207x20x1

EZ Curls (no rest between sets):
25x12x1
45x12x1
65x12x1
85x12x1
105x12x1
85x12x1
65x12x1
45x12x1
25x12x1

+ stretching + cardio (15 min)

Duration: 90 minutes

11/9 – Chest/Shoulders/Triceps

Pretty weak workout. Just didn’t have much strength today.

Floor Press:
135x30x1
185x10x1
225x3x1
255x3x1
285x3x1
315x3x1
315x2x1
285x3x1
285x3x1
285x5x1
285x5x1

Straight-arm Side Laterals:
25x12x1
30x12x1
30x12x1

Rear Lateral Machine:
80x12x1
100x12x1
100x12x1

Front Plate Raises:
45x12x1
45x12x1

Reverse CG Bench:
225x10x1
225x10x1
225x12x1

Elbows-out Extensions:
25x12x1
35x12x1

V-bar Pushdowns:
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1
80x12x1

+ stretching

Duration: 60 minutes

11/7 – Legs/Arms

Squatting was so-so. Squats are really dragging and don’t seem to be moving anywhere, possibly because of the Monday deadlifts (pretty sore today), possibly not. Forearm felt OK and was able to push triceps a little harder.

Squats:
225x12x1
315x6x1
405x3x1
475x3x1
495x3x1
515x3x1
495x6x1

Wide-stance Box Squats (~13.5″ box):
315x6x1
335x6x1
365x6x1

Deficit SLDLs (bar @ ankle height):
315x3x1
405x3x1
405x3x1

V-bar Pushdowns:
80x15x1
80x15x1
80x15x1

Reverse Pushdowns:
50x15x1
60x15x1
70x15x1

Rope Pushdowns:
60x15x1
70x15x1
80x15x1

Single-arm Cable Extensions:
30x15x1
30x15x1
20x15x1
20x15x1

+ stretching + cardio (18 min)

Duration: 90 minutes

11/5 – Back/Biceps

Forearm is feeling pretty good right now so I didn’t push this workout too hard.

Conventional Deadlift:
135x12x1
225x6x1
315x3x1
405x3x1
475x3x1
495x3x1
515x3x1

Seated Row Machine:
200x8x1
200x8x1
200x8x1
200x20x1

Shrugs:
405x12x1
495x12x1
495x12x1
495x12x1

Single-arm Cable Face Pulls:
30x12x1
40x12x1
50x12x1
60x12x1
70x12x1

Standing DB Hammer Curls:
25x6x1
30x6x1
35x6x1
40x6x1
45x8x1
55x8x1
45x8x1
40x8x1
35x8x1
30x8x1
25x8x1

Single-arm Cable Curls:
23x12x1
23x12x1
23x12x1
17x12x1
17x12x1

+ stretching + cardio (20 min)

Duration: 80 minutes

11/2 – Chest/Shoulders/Triceps

Forearm hurting, but got some decent pressing done.

Floor Press:
135x30x1
185x10x1
225x5x1
255x5x1
275x5x1
295x5x1
310x4x1 (PR)
280x8x1 (PR)
280x6x1
225x10x1

Front DB Raises:
25x12x1
25x12x1
30x12x1

Straight-arm Side Laterals:
25x12x1
25x12x1

Seated Rear Laterals:
25x12x1
25x12x1

Rope Pushdowns:
80x12x1
80x12x1
80x20x1

Reverse Pushdowns:
50x12x1
50x20x1
50x20x1

+ stretching

Duration: 60 minutes