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