Robert’s Workout Log

Hard workout. Little rest between sets. Lighter weights than usual.

Dumbbell Shrugs(Pause at Top):
100x25x4

Upright Barbell Row:
60x12x2

Side Lateral DB Raises:
20x12x2
10x25x2

Perfect Push-Up(Triple set with BB Rows and DB Raises):
bwx20x1
bwx20x1
bwx20x1
bwx20x1

Bent Over Barbell Row:
60x15x1
60x15x1

Bent Over Dumbbell Raises - Rear Shoulder:
10x10x1
10x10x1

Perfect Push-Up - Close Grip(Fatigued at this point):
bwx10x1

Perfect Push-Up - Wide Grip:
bwx10x1

Duration: 45 minutes

Fatigued quickly. Trying to get back in tip top form.

Push-Up:
bwx75x1 (PR)

Flat Benchpress - Barbell(30 second rest):
155x5x1
165x5x1
175x5x1

Flat Benchpress - Dumbbell:
50x30x1

Incline Benchpress - Barbell(very WG, slow and deep):
115x12x1

Incline Benchpress - Dumbbell:
50x12x1

Incline Push-Up(15 second rest):
bwx20x2

Lying Straight Arm Pullover - Dumbbell:
50x20x1 (PR)

Seated Dumbbell Press:
50x12x1

Duration: 30 minutes

Shoulder workout. Gotta run. Will update later.

Shoulders:

Duration: 25 minutes

Got sick last week. Resuming previous plans now.

Went lighter than normal with strict 40 second rest.

WG EZ Bar Curl:
70x20x1
70x15x1
70x12x1
70x10x1

Regular Grip EZ Bar Curl:
70x10x1
70x10x1
70x10x1
70x10x1

CG EZ Bar Curl:
70x10x1
70x10x1

CG EZ Bar Preacher Curl:
70x10x1
70x10x1

Duration: 15 minutes

Another fulfilling workout. Decided to hit tris today despite yesterday’s pressing.

CG Bench press - barbell:
115x12x1
135x12x1
145x5x1
155x5x1

Standing OH DB Extensions:
50x30x1
60x20x3

Strict JM Press:
70x12x2

Skullcrushers:
70x12x2

Kickbacks:
70x12x2

Dips:
bwx25x1
bwx30x1

Duration: 30 minutes

Goal this week is to completely destroy certain muscles as independently as possible in order to focus on re-acclimating myself to the load I was comfortable with 2 months ago.

I will wait 2 days before blasting the 3 shoulder heads as I imagine my front delts will need to heal after today’s workout. And the same for back arms… I’ll likely hit ‘em on Friday.

Bench press - barbell(only 1 rep for 185…uncomfortable without spot):
115x20x1
135x20x1
155x15x1
175x7x1
185x1x1

Bench press - dumbbells:
50x25x1
50x30x1 (PR)

Incline Bench press - dumbbells:
50x20x1 (PR)
50x12x1

WG Bench press - barbell:
115x17x1

Duration: 45 minutes

Quick and easy to prep for heavy week to come. Excluded rear delts in order to couple with biceps session tomorrow.

Front Shoulder Raises:
40x15x1
40x12x3

Lateral Raise - dumbbells:
20x15x1
20x12x3

Barbell Shrugs(Each rep paused for at least 3 seconds):
115x15x1
115x12x2
115x20x1

Front raises, 2 second rest, Lat raises, 2 second rest, Shrugs, 1 minute rest

Duration: 20 minutes