10/31 – Press – ME

Killed this workout. Shoulder feeling great, but still has a bit to go yet..

Strict Military Press (close-grip, elbows tucked):
45×20
85×12
105×5
125×5
145×5
165×5
185×3
205×1
225×1
245×2 (PR)
225×2
205×4

Seated Bicep Curl Machine
100×6
125×5
150×5
160×4
170×4
177×5 (PR)
150×8

Seated Bicep Hammer Curl Machine:
87×6
100×6
112×5
125×5
137×5 (PR)
125×6

OH Cable Curls:
30×12
40×12
43×12
43×12
33×15

Rope Pushdown:
40×12
40×12
43×12
47×12
50×12

Single-arm Underhand Pushdown (superset with rope pushdowns):
13×12
13×12
17×12
17×12
20×12

BTB Pushdown:
80×15
80×15
80×15
80×15
80×15

Seated Shoulder Press Machine (neutral-grip):
125×5
175×5
214×5 (PR)
221×5 (PR)
228×5 (PR)
207×8

Rear Delt Flye Machine:
90×6
110×6
130×6
140×6 (PR)
130×8

Duration: 40 minutes

10/28 – Front Squats – 3’s

Front squats feeling good. Foot getting better…

ATG Zombie Front Squats:
225×3
245×3
265×3
285×3
305×3

Shrugs:
225×10
315×10
405×10
495×10
495×10
405×10
315×10
225×10

Single-Leg Seated Leg Extension:
90×10
90×10
90×10
90×10
90×10

Seated Leg Extension:

325×12
325×12
325×12
325×12
325×12

Wide-grip BTN Pulldown:
150×10
150×10
150×10
150×10
150×10

Duration: 30 minutes

10/27 – Incline – 3’s

Shoulder holding up pretty well.

Incline Bench Press:
45×30
135×12
155×10
185×5
220×3
250×3
280×3
225×8

Seated Chest Press Machine (neutral grip):
100×10
150×10
200×10

Seated Chest Press Machine:
100×10
150×10
200×10

Seated Pec Flye Machine:
100×12
170×12
184×12
194×12
170×12

Seated Bicep Curl Machine:
100×12
100×12
100×12
100×12
100×12

OH Rope Extension:
50×12
50×12
50×12
50×12
50×12

V-bar Pushdowns (superset with oh extensions):
50×12
50×12
50×12
50×12
50×12

DB Tricep Extension:
35×12
35×12
35×12
35×12
35×12

DB Pullovers:
60×12
60×12
60×12
60×12
60×12

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 30 minutes

10/25 – Deadlift – 3’s

Switched to conventional deads tonight to see if they were easier on my aching foot (they were). All reps were real easy and strong. Strained my left lat during one of the deadlift warmup sets so I took it easier on assistance work.

Conventional Deadlift:
135×10
225×5
315×3
405×3
495×5
555×3
555×5

Seated Leg Curls:
150×12
200×12
250×12
285×12
285×12

CG Pulldown:
200×5
200×5
200×5
200×5
200×5

Rope Face Pulls:
80×12
80×12
80×12
80×12
80×12

Chest-Supported Seated Lat Row Machine:
200×10
200×10
200×10
200×10
200×10

WG Lat Pushdowns:
50×12
50×12
50×12
50×12
50×12

Duration: 60 minutes

10/24 – Press – 3’s

Good presses today. Did a set of push presses just to see how they felt (not bad).

Strict Military Press (close-grip, elbows tucked):
45×20
80×12
100×8
120×5
140×5
160×5
180×3
200×3
220×4 (PR)
245×3 (push press)
185×8

Seated Bicep Curl Machine
100×6
125×6
150×6
160×6
170×6
160×6
150×6

DB Hammer Curls:
50×6
60×6
70×6
60×8
60×8

OH Cable Curls:
30×10
40×10
40×10
40×10
40×10

OH DB Extension:
50×12
60×12
70×12

Rope Pushdown:
40×20
40×20
40×20

Single-arm Underhand Pushdown (superset with pushdowns):
13×20
13×20
13×20

BTB Pushdown:
80×15
80×15
80×15
80×15
80×15

Seated Shoulder Press Machine (neutral-grip):
125×8
175×8
207×8
175×8
150×8

Rear Delt Flye Machine:
90×8
100×8
110×8
120×8
130×8

Duration: 40 minutes

10/21 – GMs – 5’s

Strong GMs and front squats felt good. Foot killing me, though, and it really limited shrugs.

GM’s:
135×10
185×5
225×5
275×5
325×5
365×5 (PR)

ATG Zombie Front Squats:
235×5
235×5
235×5

Shrugs:
225×10
315×10
405×10
405×10
405×10
405×10

Single-Leg Seated Leg Extension:
90×10
90×10
90×10
90×10
90×10

Seated Leg Extension:

325×12
325×12
325×12
325×12
325×12

Wide-grip BTN Pulldown:
150×10
150×10
150×10
150×10
150×10

Duration: 40 minutes

10/20 – Incline – 5’s

Shoulder feeling really good lately – inclines all easy.

Incline Bench Press:
45×50
135×12
160×12
180×12
210×5
230×5
250×5

Seated Chest Press Machine (neutral grip):
100×10
150×10
200×10

Seated Chest Press Machine:
100×10
150×10
200×10

Seated Pec Flye Machine:
100×12
170×12
180×12
194×12
201×12

Seated Bicep Curl Machine:
100×12
125×12
125×12
100×12
100×12
100×12

OH Rope Extension:
40×12
40×12
40×12
40×12
40×12
40×12

V-bar Pushdowns (superset with oh extensions):
40×12
40×12
40×12
40×12
40×12
40×12

DB Tricep Extension:
35×12
35×12
35×12
35×12
35×12

DB Pullovers:
55×12
55×12
55×12
55×12
55×12

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 40 minutes

10/18 – Deadlift – ME

Foot still hurting and it definitely affected my pulls. Rest of the workout was good, though.

Deadlift:
135×12
225×12
315×6
405×3
495×2
585×2
585×2

Seated Leg Curl:
155×12
205×12
205×12
255×12
285×12

CG Pulldown:
250×8
271×8
292×8
271×8
271×8

Cable Face Pulls:
80×12
100×12
120×12
120×12
120×12

Seated Lat Row Machine:
200×8
221×8
242×8
263×8
303×8

CG Lat Pushdowns:
80×12
80×12
80×12
80×12
80×12

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 60 minutes

10/17 – Press – 5’s

Overheads feeling strong.

Strict Military Press (close-grip, elbows tucked):
45×20
70×20
90×5
110×5
130×5
150×5
170×5
190×5
210×6 (PR)
155×12

Seated Bicep Curl Machine:
100×12
125×12
150×12
125×12
125×12
100×12
100×15

Seated Bicep Hammer Curl Machine:
75×12
75×12
75×12
75×12
75×12
75×12

OH Cable Curls:
20×12
30×12
30×12
30×12
30×15

OH DB Extension:
45×20
45×20
45×20

Rope Pushdown:
40×20
40×20
40×20

Single-arm Underhand Pushdown:
13×20
13×20
13×20

BTB Pushdown:
80×15
80×15
80×15
80×15
80×15

Seated Shoulder Press Machine (neutral-grip):
100×10
150×10
200×10
175×10
175×10

Rear Delt Flye Machine:
90×12
90×12
90×12
70×12
70×12

Duration: 40 minutes

10/13 – Incline – ME

Pushed incline bench for the first time today…stopped doing singles when I felt like my shoulder actually had to start ‘working’ a bit. Felt pretty solid for the first ‘heavy’ day since tweaking my shoulder.

Incline Bench Press:
45×12
135×12
155×12
185×10
235×3
255×1
275×1
295×1
255×3
255×3
255×3

Seated Chest Press Machine (neutral grip):
100×10
150×10
175×10

Seated Chest Press Machine:
100×10
150×10
175×10

Seated Pec Flye Machine:
100×12
100×12
100×12
100×12
100×12

Seated Bicep Curl Machine:
100×12
100×12
100×12
100×12
100×12

OH Rope Extension:
40×12
40×12
40×12
40×12
40×12

V-bar Pushdowns (superset with oh extensions):
40×12
40×12
40×12
40×12
40×12

DB Tricep Extension:
35×12
35×12
35×12
35×12
35×12

DB Pullovers:
60×12
60×12
60×12
60×12
60×12

Band Pull-Aparts:
red ×50
red ×50
red ×50

Duration: 40 minutes