11/7 – Press – Deload

Nice deload workout.

Strict Military Press off Pins (eye-level, close-grip, elbows tucked):
45×20
135×5
185×3
185×3
185×3
185×3

Seated Bicep Curl Machine
50×12
50×12
50×12
50×12
50×12

Seated Bicep Hammer Curl Machine:
50×12
50×12
50×12
50×12
50×12

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

OH DB Extension:
40×12
40×12
40×12
40×12
40×12

Rope Pushdown:
33×12
33×12
33×12
33×12
33×12

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

BTB Pushdown:
60×12
60×12
60×12
60×12
60×12

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

Seated Shoulder Press Machine:
75×12
75×12
75×12
75×12
75×12

Rear Delt Flye Machine:
50×12
50×12
50×12
50×12
50×12

Duration: 40 minutes

9/19– Press – Deload

Feeling beat-up so deloading this week. 3 sets of every exercise, sets of 12-15.

Seated Shoulder Press Machine (neutral-grip)
DB Side Laterals
DB Rear Laterals
Rear Delt Flye Machine
Seated Bicep Curl Machine
Seated Bicep Hammer Curl Machine
OH Cable Curls
DB Curls
DB Hammer Curls
OH DB Extension
Rope Pushdown
Single-arm Underhand Pushdown
BTB Pushdowns
DB Extensions
Band Pull-Aparts

Duration: 30 minutes

9/15 – Incline – 5’s

Shoulder and elbow were achy today so I pretty much just cruised through this session.

Incline Bench Press:
45×12
135×12
155×12
175×12
195×5
215×5

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

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

Seated Pec Flye Machine:
170×12
170×12
130×15

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

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

Straight-bar Pushdowns:
40×15
40×15
40×15
40×15
40×15
40×15

DB Tricep Extension:
25×15
25×15
25×15
25×15
25×15

DB Pullovers:
40×12
40×12
40×12
40×12
40×12

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

Duration: 30 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

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