9/6 – Press – 5’s

Good session – everything feeling strong and solid. Shoulder getting there…

Strict Military Press (close-grip, elbows tucked):
45×12
45×12
45×12
75×5
95×5
115×5
135×5
155×5
175×5
195×5 (PR)
165×8

EZ Curl:
45×10
65×10
85×10
85×10
85×10
65×10
65×10
45×10
45×20

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

DB Hammer Curl:
35×10
45×10
55×10

OH Cable Curls:
20×12
30×12
30×12
40×12
30×12

OH DB Extension:
85×12
85×12
85×12
85×12
85×12

Rope Pushdown:
60×12
80×12
80×12
80×12
80×12

Single-arm Underhand Pushdown:
20×10
30×10
40×10
30×10
30×10

Seated Shoulder Press Machine (neutral-grip):
50×10
100×10
125×10
150×10
175×10

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

Duration: 45 minutes

9/2 – Full Body

Great session.

GM’s:
45×10
135×10
165×6
195×6
225×6
255×6
285×6

45-degree Hyper Deadlifts:
45×10
135×10
185×10
185×10
235×10
185×10

Shrugs (pause @ top, shoulder rolls):
225×12
225×12
225×12
225×12
225×12

Single-Leg Seated Leg Extension:
50×10
57×10
57×10
65×10
70×10

Seated Leg Extension:

210×10
250×10
310×10
325×10
325×10

Wide-grip Pulldown:
150×10
200×10
250×10
250×10
250×10

BB Curls:
85×12
105×12
105×12
105×12
105×12

Duration: 40 minutes

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

8/4 – Full Body

Solid session. Pushed GM’s a bit more without any troubles.  Tried a few ATG squat reps but my knee wasn’t liking them.

GM’s:
135×10
155×6
175×6
195×6
215×6
235×6
255×6
275×6

ATG Squat:
225×5

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

Lying Leg Curl:
125×10
125×10
150×8
150×8
100×10

Standing Rope Crunches (wide-stance):
75×10
100×10
125×10
150×10 (PR)
100×10

Duration: 30 minutes