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

7/14 – Upper

Basically just did 50+ sets of fuckery: high reps, 3-5 sets per exercise, db rows, face pulls, curls, tricep extensions, flyes, etc. Shoulder not hurting too much, but pressing anything is out of the question so I took it easy and just got some blood flowing. Not bothering to type the workout up.

Duration: 35 minutes

7/1– Full Body

Still skipping squats to rest my hips, etc…good workout regardless.

BB Shrugs:
225×6
315×6
405×6
495×6
585×6
635×6
635×6
585×6
495×6
405×6

Lying Leg Curl:
75×12
75×12
75×12
75×12
75×12

Seated Leg Extension:
190×12
190×12
190×12
190×12
190×12

Single-arm Bicep Curl Machine:
50×12
50×12
50×12
50×12
50×12

Standing Rope Crunches:
50×50

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 35 minutes

6/30 – Bench – 5’s/Asst. Deload

Good benching today, all nice and easy.

Incline Bench Press:
135×12
155×10
185×8
225×5
255×5
290×6

Bench Press:
135×12
185×8
225×5
255×5
290×5

Standing Cable Flyes:
20×12
20×12
20×12
20×12
20×12
20×12

Neutral-grip DB Bench (dbs together):
35×12
35×12
35×12
35×12
35×12

Klokov Press:
45×20
45×20
45×20

Single-arm Cable Face Pull:
40×12
40×12
40×12

Chins:
bw ×10
bw ×10
bw ×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 40 minutes

6/28 – Deadlift – 5’s/Asst. Deload

Switching back to sumo deads to see how things feel. It’s been a while. Everything today was easy, albeit a bit rusty.

Deadlift:
225×10
315×5
405×5
475×5
530×6

Sumo RDL:
225×10
225×10
225×10
225×10
225×10

Underhand CG Pulldown:
125×10
125×10
125×10
125×10
125×10

Wide-grip Pulldown (superset with uh cg pulldowns):
125×10
125×10
125×10
125×10
125×10

Seated Lat Row Machine (chest supported):
125×10
125×10
125×10
125×10
125×10

Standing Cable Abduction:
17×10
17×10
17×10

Standing Cable Adduction:
17×10
17×10
17×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 45 minutes

6/27 – Arms/Shoulders – 5’s/Asst. Deload

Pressing went well – easy and no elbow or forearm issues. Deloading all assistance work this week.

Klokov Press:
45×20
65×20
65×20
65×20
65×20

Push Press (strict press on everything but top set):
135×10
180×5
205×5
230×6
135×10
135×10
135×15 (btn press)

Seated Bicep Curl Machine:
75×10
75×10
75×10
75×10
75×10

Seated Bicep Hammer Curl Machine:
50×10
50×10
50×10
50×10
50×10

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

OH Rope Extension:
30×20
30×20
30×20
30×20
30×20

Neutral-grip Flat DB Bench (dbs together):
35×12
35×12
35×12
35×12
35×12

Single-arm Reverse Tricep Pushdown:
17×10
17×10
17×10
17×10
17×10

Rear Delt Flye Machine:
40×10
40×10
40×10
40×10
40×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 50 minutes

5/11 – Full Body – Deload

Won’t be able to make it to the gym rest of the week so I doubled up the thurs/friday workouts today.

Incline Bench Press:
45×20
135×12
185×12
225×12
225×12

Bench Press:
45×20
135×12
185×12
225×12
225×12

ATG Squat (high-bar, some pausing):
225×5
225×5
225×5
225×5
225×10

Seated Leg Extension:
150×20
150×20
150×20

Lying Leg Curl:
100×12
100×12
100×12

Standing Cable Abduction:
20×12
20×12
20×12

Standing Cable Adduction:
20×12
20×12
20×12

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

DB Pullovers:
40×10
40×10
40×10
40×10
40×10

Single-arm Flat DB Bench:
40×12
40×12
40×12
40×12
40×12

OH DB Extensions:
55×10
55×10
55×10
55×10
55×10

Rope Pushdowns:
40×20
40×20
40×20
40×20
40×20

Seated Bicep Curl Machine:
75×15
75×15
75×15
75×15
75×15

Klokov Press:
45×20
45×20
45×20
45×20
45×20

Shrugs:
225×10
225×10
225×10
225×10
225×10
225×10
225×10

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

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 60 minutes

5/10 – Deadlift – Deload

Did some low-intensity sumo deads today. Felt solid and pretty easy.

Deadlift:
135×12
225×5
315×3
405×2
495×1
585×1
585×1
585×2

DE ConventionalDeadlift:
315×3
315×3
315×3

CG Pulldown:
100×20
100×20
100×20

BTN Pulldown:
100×20
100×20
100×20

Seated Lat Row Machine (chest supported):
100×20
100×20
100×20
100×20
100×20

Single-arm Rope Face Pulls:
40×10
40×10
40×10
40×10
40×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 40 minutes

5/9 – Arms/Shoulders – Deload

Tweaked my forearm again yesterday doing yard work, but not as bad as the first time. Glad this is a deload week.

Seated Shoulder Press:
100×15
100×15
100×15
100×15
100×15

Klokov Press:
45×20
65×10
85×10
85×10
45×20

Seated Bicep Curl Machine:
75×15
75×15
75×15
75×15
75×15

OH Cable Curls:
20×15
20×15
20×15

OH Rope Extension:
30×20
30×20
30×20
30×20

Underhand-grip Flat DB Bench:
30×20
30×20
30×20
30×20
30×20

DB Tricep Extension:
20×20
20×20
20×20
20×20
20×20

Pec Flye Machine:
170×12

Rear Delt DB Laterals:
20×15
20×15
20×15
20×15
20×15

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 35 minutes

4/15 – ATG Squats – Deload

Nice squat deload session. Hips felt good, and felt real strong on the abduction work.

Paused ATG Squat (high-bar):
135×12
225×6
315×6
405×3
315×6

Shrugs (reps paused @ top):
225×6
315×6
405×6
405×6
405×6
315×6

Single-arm Seated Bicep Curl:
50×8
62×8
75×8
75×8

Standing Alternating DB Curl:
20×12
20×12
20×12
20×12

Seated Leg Extension:
210×10
250×10
310×10
325×10
325×10

Standing Cable Adduction:
20×12
20×12
20×12

Standing Cable Abduction:
20×12
20×12
20×12

Duration: 60 minutes