9/1 – Upper

Pretty good session. Shoulder feeling pretty solid, but really achy still if I try bring the bar down to my chest on inclines, etc.

Incline Bench Press:
45×12
95×12
115×12
135×12
155×12
175×12
195×12

Seated Chest Press Machine (neutral grip):
100×10
125×10
150×10
175×10
100×20

Seated Chest Press Machine:
100×10
125×10
150×10
175×10
100×20

Seated Pec Flye Machine:
100×12
130×12
170×12
184×12
198×12

Seated Bicep Curl Machine:
100×8
125×8
137×8
150×8
125×12

OH Rope Extension:
60×12
70×12
80×12
80×12
80×12

V-bar Pushdowns:
80×12
80×12
80×12
80×12
80×12

DB Tricep Extension:
25×20
35×15
45×10
55×8
35×20

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

Duration: 45 minutes

8/30 – Deadlift – 5’s

Getting there, slowly but surely. Deads felt like ass today but accessory work felt strong as hell.

Deadlift:
225×10
315×5
405×5
455×5
315×5

Conventional SLDL:
225×10
225×10
225×10

Underhand CG Pulldown:
175×6
200×6
225×6
250×6
271×6
292×6
313×8 (PR)

Rope Face Pulls:
60×20
80×20
80×20
80×20
80×20

Seated Lat Row Machine:
200×6
221×6
242×6
263×6
280×8

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

Duration: 45 minutes

8/29 – Press – 5’s

Getting there…presses still easy despite the close grip and strict pressing.

Strict Military Press (close-grip, elbows tucked):
45×12
45×12
45×12
70×5
90×5
110×5
130×5
150×5
170×5
190×5
160×5

Seated Bicep Curl Machine:
100×10
125×10
137×10
137×10
112×12

Seated Bicep Hammer Curl Machine:
75×10
75×10
75×10
87×10
100×12

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

OH DB Extension:
80×12
80×12
80×12
80×12
80×12

Rope Pushdown:
50×12
60×12
70×12
80×12
80×12

Single-arm Rope Pushdown:
20×10
30×10
40×10
50×10
30×20

Lat Pushdowns:
50×8
75×8
100×8
75×8
75×8

Rear Delt Flye Machine
50×12
70×12
90×12
110×12
130×12

Duration: 50 minutes

8/26 – Full Body

Core continuing to feel stronger. The 45-degree hyper deads make me realize how weak my hams/glutes are right now. Used to do 315+ easy and 135 for sets of 10 today was tiring.

GM’s:
45×10
135×10
155×10
175×10
195×10
215×10

45-degree Hyper Deadlifts:
135×10
135×10
135×10
135×10
135×10

Seated DB Shrugs/Shoulder Rolls:
40×12
40×12
40×12
40×12
40×12

Single-Leg Seated Leg Extension:
50×10
50×10
50×10
50×10
50×10

Seated Leg Extension:

190×10
230×10
270×10
310×10
230×20

Wide-grip Pulldown:
125×12
150×12
175×12
200×12
225×12

BB Curls:
45×12
65×12
85×12
105×12
105×12

Duration: 40 minutes

8/25 – Upper

Good session. Shoulder achy so I did not push presses much.

Incline Bench Press:
45×12
95×10
135×10
155×10
155×10

Decline Bench Press:
45×12
95×10
135×10
155×10
155×10

Seated Chest Press Machine (neutral grip):
75×10
100×10
125×10
150×10
175×10

Seated Chest Press Machine:
75×10
100×10
125×10
150×10
175×10

Seated Pec Flye Machine:
100×12
130×12
160×12
170×12
170×12

Seated Bicep Curl Machine:
75×8
100×8
125×8
112×8
100×8

OH Rope Extension:
50×12
60×12
70×12
70×12
70×12

V-bar Pushdowns:
50×12
60×12
70×12
80×12
80×12

OH BB Extensions:
45×12
65×12
65×12

DB Tricep Extension:
20×20
30×15
40×10

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

Duration: 45 minutes

8/24 – Deadlift – 5’s

Tried some deads today to see how the stomach felt. Not bad, but did not want to push things much either since I’m still on the ’20 lb limit’ restriction.

Deadlift:
135×12
225×5
315×5
405×5

SLDL:
225×10
225×10
225×10
225×10
225×10

Underhand CG Pulldown:
150×6
175×6
200×6
225×6
150×6

Rope Face Pulls:
60×20
80×20
80×20
80×20
80×20

Seated Lat Row Machine:
200×6
221×6
242×6
263×6
273×6

Standing Cable Abduction:
17×50

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

Duration: 45 minutes

8/23 – Press – 5’s

Pushed overheads, and everything else, more today. Stomach hurt a little bit, but only limited intensity on a few things.

Strict Military Press (close-grip, elbows tucked):
45×12
45×12
45×12
65×5
85×5
105×5
125×5
145×5
165×5
185×5

Seated Bicep Curl Machine:
75×10
100×10
112×10
125×10
125×10
112×12

Seated Bicep Hammer Curl Machine:
75×10
87×10
87×10
87×10
87×10
75×12

OH Cable Curls:
20×12
20×12
20×12
20×12
20×12

OH DB Extension:
75×12
75×12
75×12
75×12
75×12

Rope Pushdown:
50×12
60×12
60×12
60×12
60×12

Single-arm Underhand Pushdown:
17×12
17×12
17×12
17×12
17×12

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

Rear Delt Flye Machine
50×12
50×12
70×12
70×12
70×12

Duration: 50 minutes

8/16 – Full Body

The recovery continues.

CG Pulldown:
125×12
125×12
125×12
125×12
125×12

Seated Leg Extension:
90×12
150×12
190×12
190×12
190×12

Seated Leg Curl:
90×12
90×12
90×12
90×12
90×12

Standing DB Curls:
35×12
35×12
20×12
20×12
20×12

CG Bench:
45×12
65×12
85×12

Wide-grip Lat Pushdowns:
50×12
50×12
50×12

Pushdowns:
50×12
50×12
50×12

DB Shoulder Rolls/Shrugs:
30×12
30×12
30×12
30×12
30×12

Concentration Curls:
30×12
30×12
30×12
30×12
30×12

Single-arm Rope Face Pulls:
30×12
40×12
50×12

Rear Delt Flye Machine:
40×12
40×12
40×12
40×12
40×12

Bulgarian Squats:
bw ×12
bw ×12

SLDL:
45×12
135×12
135×12
135×12

Duration: 45 minutes

8/15 – Upper

Feels good to be back at it. Had to take last week off due to an emergency appendectomy last Sunday. Not supposed to lift more than 20lbs for a few weeks, but I felt good enough to start easing into things today. I can only do movements that allow me to keep my core loose, so that was a bit of a challenge. Nothing crazy, and it will be a few weeks before I really start pushing things again.

Incline Bench Press:
45×12
65×12
85×12
105×12
125×12
145×12
165×12

Seated Tricep Extension:
75×12

Seated Chest Press Machine (neutral grip):
50×12
75×12
100×12
100×12
100×12

Seated Chest Press Machine:
50×12
75×12
100×12
100×12
100×12

Seated Shoulder Press Machine (neutral grip):
50×12
75×12
100×12
100×12
100×12

Seated Pec Flye Machine:
75×12
75×12
75×12
75×12
75×12

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

Seated Lat Row Machine:
75×12
100×12
125×12
150×12
175×12

BTN Pulldowns:
100×12
100×12
100×12
100×12
100×12

OH Rope Extension:
30×12
30×12
30×12
30×12
30×12

Rope Pushdowns:
30×12
30×12
30×12
30×12
30×12

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

Duration: 45 minutes