9/29 – Incline Bench – 3’s

Another good day of pressing. Could have had a few more reps @ 305 but still holding back a bit.

Incline Bench Press:
135x15x1
185x5x1
240x3x1
270x3x1
305x6x1 (PR)
225x20x1

Closer CG Pulldown:
200x6x1
250x6x1
264x6x1
278x6x1
292x6x1
306x6x1

Seated Chest Press Machine – Neutral Grip:
100x20x1
150x20x1
200x20x1
150x30x1
150x35x1

Rope Face Pulls:
80x20x1
80x20x1
80x20x1
80x20x1
80x20x1

Preacher Curls:
75x15x1
75x15x1
75x15x1
75x15x1

Seated Bicep Curl Machine:
100x20x1
100x20x1
100x20x1
100x20x1

Forearm Curls:
45x50x1
45x50x1
45x50x1
45x25x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

9/26 – ATG Squat – 5’s

Squats were OK. Not terribly difficult, but I really did not feel like squatting today. Hips were OK, but definitely fatigued feeling.

ATG Squats:
135x10x1
225x5x1
365x5x1
420x5x1
475x6x1

Hanging Knee Raises:
bw x12x1
bw x12x1
bw x12x1
bw x12x1
bw x12x1

EZ Curls:
65x15x1
65x15x1
65x15x1
65x15x1
65x15x1
65x15x1
65x15x1

Rope Face Pulls:
100x20x1
100x20x1
100x20x1
100x20x1
100x20x1

Duration: 45 minutes

9/25 – Upper

Quick upper workout.

Seated Shoulder Press Machine:
100x20x1
125x20x1
150x20x1
175x20x1
200x20x1
150x30x1

Seated Chest Press Machine – Neutral Grip:
100x20x1
100x20x1
100x20x1
100x20x1
100x20x1

Seated Chest Press Machine:
100x20x1
100x20x1
100x20x1
100x20x1
100x20x1

Wide-grip Pulldowns:
175x10x1
175x10x1
175x10x1
175x10x1
175x10x1

DB L-Laterals:
40x12x1
40x12x1
40x12x1

Shrugs:
225x10x1
315x10x1
405x10x1
495x10x1
555x10x1
495x10x1
405x10x1
315x10x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 35 minutes

9/23 – Incline Bench – 5’s

Good workout. Elbow is feeling pretty good and I ended up with a rep PR @ 290, with more left in the tank.

Incline Bench Press:
135x20x1
185x5x1
225x5x1
255x5x1
290x8x1 (PR)

CG Pulldown:
200x10x1
250x10x1
277x10x1
264x10x1
250x10x1

Seated Chest Press Machine – Neutral Grip:
150x10x1
200x10x1
225x10x1
250x12x1
150x30x1

Seated Chest Press Machine:
150x10x1
150x10x1
150x10x1
150x10x1
150x20x1

Rope Face-Pulls:
80x20x1
80x20x1
80x20x1
80x20x1
80x25x1

DB Hammer Curls:
45x20x1
45x20x1
45x20x1
45x20x1
45x20x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 45 minutes

9/19 – ATG Squat – 5/3/1

Pretty decent squatting today. Hips are still achy but I managed to triple the target single without much trouble. Maxed out the leg extension machine. First world problems.

ATG Squat:
135x10x1
225x5x1
315x3x1
415x5x1
470x3x1
525x3x1

Leg Extension:
200x8x1
221x8x1
242x8x1
263x8x1
284x8x1
291x10x1

Wide-grip Pulldowns:
125x20x1
125x20x1
125x20x1
125x20x1
125x20x1

Seated Bicep Curl Machine:
100x10x1
125x10x1
112x10x1
100x10x1
100x15x1
50x50x1

Duration: 35 minutes

9/18 – Upper

Since inclines felt so solid Monday after skipping the ME movement last Thursday I opted to do the same this week.

Seated Chest Press Machine:
75x20x1
100x20x1
125x20x1
150x20x1
175x20x1

Seated Chest Press Machine – Neutral Grip:
75x20x1
100x20x1
125x20x1
150x20x1
175x20x1

Seated Shoulder Press Machine:
75x20x1
100x20x1
125x20x1
150x20x1
175x20x1
125x20x1

DB L-Laterals:
40x4x1
50x4x1
60x4x1
60x4x1
50x8x1
40x12x1

Shrugs:
225x4x1
315x4x1
405x4x1
495x4x1
565x4x1
565x4x1
495x8x1
405x12x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 45 minutes

9/16 – Deadlift – 5/3/1

Good pulls today, but my hips are sore as hell. Raw pulls are taking their toll, like they tend to do with me. Next week I will dial it back a bit and just hit the prescribed 5 reps and not push for another 10 repper like I have been. Switched things up a bit with some conventional pulls – not too bad there.

Deadlift:
135x10x1
225x5x1
315x3x1
405x3x1
480x5x1
545x3x1
610x2x1

Conventional Deadlift:
405x3x1
455x3x1
505x3x1
555x3x1
505x10x1

Hanging Leg Lifts:
bw x15x1
bw x15x1
bw x15x1

Decline Sit-ups:
bw x15x1
bw x15x1
bw x15x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1
red x50x1

Duration: 40 minutes

9/15 – Incline Bench – 5/3/1

Nice inclines today. My elbow was not too much of a factor and I hit an easy triple for the top set, which is a PR. I really had to fight the urge to push for more. Pulldown stack is now maxed out, so only option now is for more reps/lower rests.

Incline Bench Press:
135x20x1
185x5x1
225x5x1
250x5x1
285x3x1
320x3x1 (PR)
225x20x1

CG Pulldown:
250x3x1
284x3x1
312x3x1
333x3x1
340x6x1 (PR)

Seated Chest Press Machine:
125x30x1
150x30x1
150x30x1

Seated Chest Press Machine – Neutral Grip:
125x30x1
150x30x1
150x30x1

Upside-down BB Rows:
bw x10x1
bw x10x1
bw x15x1

DB Preacher Curls:
30x10x1
40x10x1
50x10x1
50x10x1
50x10x1
50x10x1
50x10x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 45 minutes