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

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

8/3 – Upper

I’m actually starting to enjoy these high-volume upper body workouts that I’ve been doing while my shoulder heals up. Was able to actually do some light bench press today without any issues (last week I could not even do the bar full rom for a few reps).

5 sets of 12 per exercise, superset in the blocks below.

Seated Chest Press Machine
Neutral-grip Seated Chest Press Machine

Neutral-grip Seated Shoulder Press Machine
Seated Shoulder Press Machine

Seated Tricep Extension Machine
Seated Bicep Curl Machine

Underhand Lat Pulldown
Wide-grip Lat Pulldown

Cable Flyes
OH Rope Extension

OH DB Extension
Bench Press

DB Pullovers
Concentration Curls

Duration: 40 minutes

8/2 – Deadlift – 5/3/1

Deads were OK today. Legs feeling a bit fatigued (been doing some elliptical HIIT after each session for the last week) and did not really have much pop off the floor. Hit the target weights/reps without any trouble and did an extra single. All easy. Did a conventional set to test my back/hips and that was quick and easy.

Deadlift (all reps from a stop):
135×10
225×6
315×5
405×5
470×5
535×3
600×1
615×1

Conventional Deadlift (all reps from a stop):
500×3

Seated Lat Row Machine:
200×6
221×6
242×6
263×6
283×10 (PR)
263×6
242×8
221×10

BTN Pulldown:
125×15
125×15
125×15
125×15
125×15

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

Duration: 60 minutes

8/1 – Press – 5’s

Military presses feeling pretty solid, and easy.

Strict Military Press (close-grip, elbows tucked):
45×20
45×20
45×20
45×20
45×20
80×5
100×5
120×5
140×5
160×5
180×6
140×10

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

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:
50×20
60×20
60×20
60×20
60×20

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

Lat Pushdowns:
50×20
60×20
70×15
80×15
80×15-40×20

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 50 minutes

7/29 – Full Body

Good quick workout. Limiting factor on GMs was my shoulder more than anything. Back felt fine.

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

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

Lying Leg Curl:
112×10
112×10
112×10
112×10
112×10

Seated Leg Extension:
250×10
250×10
250×10
250×10
250×10

Standing Rope Crunches (wide-stance):
50×10
75×10
100×10
100×10
100×10

Duration: 30 minutes

7/28 – Upper

Shoulder slowly feeling better. Back is feeling solid. 5 sets of 12 per exercise, superset in the blocks below.

Seated Chest Press Machine
Neutral-grip Seated Chest Press Machine

Seated Shoulder Press Machine
Seated Tricep Extension Machine

Underhand Lat Pulldown
Seated Lat Row Machine
Seated Bicep Curl Machine

Cable Flyes
OH Rope Extension

OH DB Extension
Inverted Rows

DB Pullovers
Concentration Curls

Duration: 30 minutes

7/26 – Deadlift – 3’s

Low back feeling OK so I gave deads a run while skipping any speed pulls and pulling accessory work. Got the reps I wanted, and then a few more, without any troubles. Back feeling OK so far.

Deadlift:
135×10
225×6
315×5
440×3
505×3
565×5

Underhand CG Pulldown:
150×6
200×6
250×6
264×6
225×10

Wide-grip Pulldown (slow reps):
100×15
100×15
100×15
100×15
100×15

Seated Lat Row Machine:
200×6
214×6
228×6
242×6
256×10

Standing Cable Abduction:
20×12
20×12

Standing Cable Adduction:
20×12
20×12

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 30 minutes

7/25 – Press – 5’s

Shoulder is still slowly recovering, but I was able to push the close-grip militaries a bit more. All easy presses, at least.

Strict Military Press (close-grip, elbows tucked):
45×20
45×20
45×20
45×20
45×20
70×5
90×5
110×5
130×5
150×5
170×5

Seated Bicep Curl Machine:
50×10
75×10
100×10
112×10
112×10
50×15

Seated Bicep Hammer Curl Machine:
50×10
75×10
75×10
87×10
87×10
50×15

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

OH DB Extension:
55×12
65×12
75×12
75×12
75×12

Rope Pushdown:
50×20
60×20
70×20
80×20
50×20

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

Wide-grip Lat Pushdowns:
50×10
60×10
70×10
80×10
90×10
100×10

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 40 minutes

7/22 – Full Body

Frustrating week in the gym; glad it’s done. Not able to do much due to my shoulder and low back (tweaked it sleeping somehow a few nights ago? still really aggravated).  At least I can do full rom curls and such without any forearm issues now.

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

Lying Leg Curl:
100×12
100×12
100×12
100×12
100×12

Seated Leg Extension:
230×12
230×12
230×12
230×12
230×12

Preacher Curls:
5 sets of 12

Seated Pec Flye Machine:
5 sets of 20

Inverted Rows:
5 sets of 12

Duration: 30 minutes