Chest

Weight: 176.2

Incline Press
70 x 8
100 x 7 great set. Felt very strong. Had spotter help on 7.
85 x 7 great set.
85 x 6 tough last rep.
85 x 4Good weight/effort. Go until 6 on each set.
60 sec rest then:
75 x 5
Great set. Keep work weight at 85 and increase top set to 100

Ring flys + press superset
BW x 10 straight set.
BW x 10 each (5+3+2)
BW x 10 each (4+2+2+2)
BW Maltese x 5 yowzers! Super strict. Strong control.
BW Maltese x 3

Scott Clavicular Presses
50 x 12
70 x 8 + 4 burns
70 x 8 + 6 burns
Kind of irritates shoulders. Maybe not a great one to keep in the rotation.

Pullovers DB
70 x 9 tough set
70 x 9 Last few rough, but you made it. Last one a fight.
70 x 8 brutal set. keep this weight for a few more weeks for joint purposes. Feeling a bit of a pull.

Calf raise machine
200 x 30 (10/10/10 toes forward, out, and in) x 2 sets

DB calf raises
25 DB in one hand x 10 per foot x 2 sets.

Seated DB Curls
35 x 8 per. Good weight
35 x 8 a little fight on 8, but not bad. Might be a touch light.
35 x 8 broken set. (6+2)

Superman cable curls burnouts
35 x 12. Wow. Great set.

Next week Scott EZ Supersets
60/45

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DL

Weight: 177.8

Deadlifts
225 x 5
335 x 3 strong set. Could hit 4 next week.
315 x 4 good set.
315 x 4
315 x 4 broken set but strong reps

Keep 335 for top set until 5. Also, get those 5 reps in all work sets.

Weighted Chins
BW + 45 x 8 broken
BW + 45 x 7 broken
BW + 35 x 8 broken
BW +35 x 7 (4+2+1)
BW (chins) x 15 (5+2+2+1+1+1+2+1)

Do weighted chins next week. Alternate each week.

DB Rows
80 x 8
80 x 8 to the arm pits. No momentum.
80 x 8
90 sec rest or less between sets

Handstand holds
35 sec x 2 solid sets. Last set @ 33 sec. Last set still brutal. 90 sec rest between sets. A little improvement there.

Cable pulls rear delts
30 x 12 Watch the momentum.
30 x 12. Better. No pivoting of the body. Strict.
30 x 12. Very tough. Remained strict. Straight through- no breaks. Do this weight one more week, then up to 35.

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Chest

Weight:

Working out in Phoenix today

Incline Press
65 x 8
95 x 4 great set.
85 x 8 great set.
85 x 7
85 x 6 Good weight/effort. Go to 90
60 sec rest then:
75 x 5
Great set. Up work weight at 90 and top set to 100

Supine Bench Press (legs elevated)
50 x 12
50 x 12 tough last few
50 x 12 (9+3)
50 x 12 (8+4)

Cable flys (low flys)
30 x 12
30 x 12
30 x 10
chest wide and expanded Wide arms, slight bend; then immediately:
15 x 15 straight arms- no cheat, no pause. Not cool.

Pullovers DB
70 x 10 tough set
70 x 10. Last few rough, but you made it. Last one a fight.
70 x 10 brutal set. keep this weight for a few more weeks for joint purposes. Feeling a bit of a pull.

Calf raise machine/ BW burnouts
220 x 15 full lockout then 20 BW burnouts. Wow.
220 x 15/ 20 Wow! FULL lockout. 13-15 rough.
220 x 15/20 controlled. nice set. Holy crap. Calf raises 8/7

Standing EZ Curls
75 x 8 fairly easy set
75 x 8 a bitter fight for 8.
75 x 8 broken set.
DB burns down the rack. No rest.

Next week Scott EZ Supersets
60/45

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DL

Weight: 177.8

Deadlifts
225 x 5
335 x 3 strong set.
315 x 3
315 x 3
315 x 3
295 x 5 short break between 4/5. (Didnt do this today-still recovering) Strong set.
Go to 335 for top set. Also, get those 5 reps in all work sets.

BW Pull-Ups
BW x 10
BW x 7
BW x 6
BW x 8 (4+2+1+1)
BW (chins) x 15 (5+2+2+1+1+1+2+1)

Do weighted chins next week. Alternate each week.

DB Rows
80 x 8
80 x 8 to the arm pits. No momentum.
80 x 8
90 sec rest or less between sets

Handstand holds
35 sec x 2 solid sets. Last set @ 33 sec. Last set still brutal. 90 sec rest between sets. A little improvement there.

Cable pulls rear delts
30 x 12 Watch the momentum.
30 x 12. Better. No pivoting of the body. Strict.
30 x 12. Very tough. Remained strict. Straight through- no breaks. Do this weight one more week, then up to 35.

Squats

Weight: 175.4

Deep Squats
135 x 8
225 x 6
255 x 5 good form.
235 x 5 started to bow
235 x 6 good form
235 x

Bulgarian Squat
80 x 8 each leg L/R (Right 5+3)
80 x 8 R/L (Left 4+2+2)
80 x 8 L/R per leg. 4+4 both legs
Up weight to 80 next time.

Jump Squats x 20 (10+5+5) yuck.

Seated Military BB Press
135 x 12 spot off rack. Easy 12
155 x 11 spot off rack. Tough last few.
155 x 8 spot off rack.
155 x 8 great set. A little help on 8's lockout

Weighted Dips
BW + 45 x 10 very strong 10. No pain in elbows. Keep them against body though. Watch form.
BW + 45 x 9 great work. Very controlled.
BW + 45 x 9
BW x 18 all one set! last rep tough
Elbows and shoulders feel a bit strained.
Go to 55 on weighted sets

Body Weight Scott Tricep Presses
BW x 6
BW x 6 and 6 was a fight.
BW x 5. Tough set. Great workout.

Body flat. Head tucked between arms, lowered all the way to full stretch.

Chest

Weight: 177.2

Have a bit of a cold today.

Incline Press
65 x 8
90 x 8 great set. Felt very strong. Def up weight next week.
100 x 3
85 x 8 great set.
85 x 6
85 x 5 Good weight/effort. Go until 6 on each set.
60 sec rest then:
75 x 6
Great set. Keep work weight at 85 and increase top set to 95. (Kept weight the same today due to my cold...don't want to overdo it today.)

Ring flys + press superset
BW x 10 straight set.
BW x 10 each (5+3+2)
BW x 10 each (4+2+2+2)
BW Maltese x 5 yowzers! Super strict. Strong control.
BW Maltese x 3

Cable flys (high flys)
60 x 12
60 x 12
60 x 10
chest wide and expanded Wide arms, slight bend; then immediately:
45 x 15 straight arms- no cheat, no pause. Not cool.

Pullovers DB
70 x 10 tough set
70 x 10. Last few rough, but you made it. Last one a fight.
70 x 10 brutal set. keep this weight for a few more weeks for joint purposes. Feeling a bit of a pull.

Calf raise machine/ BW burnouts
220 x 15 full lockout then 20 BW burnouts. Wow.
220 x 15/ 20 Wow! FULL lockout. 13-15 rough.
220 x 15/20 controlled. nice set. Holy crap. Calf raises 8/7

Standing EZ Curls
75 x 8 fairly easy set
75 x 8 a bitter fight for 8.
75 x 8 broken set.
DB burns down the rack. No rest.

Next week Scott EZ Supersets
60/45

Squats

Weight: 176.4

Deep Squats
135 x 8
225 x 6
255 x 5 good form.
235 x 6
235 x 6 tough 6
235 x 5 good deep reps.

Bulgarian Squat
75 x 8 each leg L/R pretty easy set. I have a feeling things will change soon.
75 x 8 R/L each leg last few on left rough. Still not broken, but really sucky.
75 x 8 L/R per leg. Close to a broken a set, but soldiered through.
Up weight to 80 next time.

Jump Squats x 20 (10+5+5) yuck.

Seated Military BB Press
135 x 12 spot off rack. Easy 12
155 x 12 spot off rack. Tough last few.
155 x 8 spot off rack.
155 x 8 great set. A little help on 8's lockout

Weighted Dips
BW + 45 x 10 very strong 10. No pain in elbows. Keep them against body though. Watch form.
BW + 45 x 9 great work. Very controlled.
BW + 45 x 9
BW x 18 all one set! last rep tough
Elbows and shoulders feel a bit strained.
Go to 55 on weighted sets

Body Weight Scott Tricep Presses
BW x 6
BW x 6 and 6 was a fight.
BW x 5. Tough set. Great workout.

Body flat. Head tucked between arms, lowered all the way to full stretch.

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Chest

Weight: 177.4

Have a bit of a cold today.

Incline Press
65 x 8
90 x 8 great set. Felt very strong. Def up weight next week.
85 x 8 great set.
85 x 6
85 x 5 nGood weight/effort. Go until 6 on each set.
60 sec rest then:
75 x 6
Great set. Keep work weight at 85 and increase top set to 95. (Kept weight the same today due to my cold...don't want to overdo it today.)

Supine Bench DB Press (legs elevated)
45 x 12
45 x 12 tough last few. Very strict
45 x 13 (10+3)
45 x 14 (10+4)
Go 50 next time

90 sec rest between sets

Cable flys (low flys)
30 x 12
30 x 10
30 x 10
chest wide and expanded Wide arms, slight bend; then immediately:
15 x 15 straight arms- no cheat, no pause. Not cool.

Pullovers DB (used 50# x easy 10s due to cold-resume at 70 next time)
70 x 10 tough set
70 x 10. Last few rough, but you made it. Last one a fight.
70 x 10 (7+3) brutal set. keep this weight for a few more weeks for joint purposes. Feeling a bit of a pull.

Calf raise machine/ BW burnouts
220 x 15 full lockout then 20 BW burnouts. Wow.
220 x 15/ 20 Wow! FULL lockout. 13-15 rough.
220 x 15/20 controlled. nice set. Holy crap. Calf raises 8/7

Standing EZ Curls
75 x 8 fairly easy set
75 x 8 a bitter fight for 8.
75 x 8 broken set.
DB burns down the rack. No rest.

Next week Scott EZ Supersets
60/45

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DL

Weight: 176.4

Deadlifts
225 x 5
335 x 1
350 x 1 P.R. Great muscle control. Solid all around.
315 x 3 great set.
315 x 2 had another, but don't want to push it.
295 x 5 short break between 4/5. Strong set.
Go to 335 for top set. Also, get those 5 reps in all work sets.

BW Pull-Ups
BW x 10 (9+1)
BW x 10 (5+1+1+1+2)
BW x 10 (5+2+1+2)
BW (chins) x 15 (5+2+2+1+1+1+2+1)

Do weighted chins next week. Alternate each week.

Inverted Ring Pull-Ups
BW x 12 Nice and controlled. Tough last few without cheating. No touching down between reps.
BW x 10 (8+2) to the arm pits. No momentum.
BW x 10 (8+2)
90 sec rest or less between sets

Handstand holds
35 sec x 2 solid sets. Last set @ 33 sec. Last set still brutal. 90 sec rest between sets. A little improvement there.

Cable pulls rear delts
30 x 12 Watch the momentum.
30 x 12. Better. No pivoting of the body. Strict.
30 x 12. Very tough. Remained strict. Straight through- no breaks. Do this weight one more week, then up to 35.

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Squat

Weight:

Deep Squats
135 x 8
225 x 6
225 x 6 perfect form.
255 x 4 fine. Not my best.
235 x 5 good form. No bowing.
235 x 4 bowing on 4
Felt weak today.

Bulgarian Squat
70 x 8 each leg L/R
70 x 8 R/L each leg last few on left rough
70 x 8 L/R per leg Right leg broken 5,3.
Up weight to 75 next time.

Jump Squats x 20 (10+5+5) yuck.

Seated Military BB Press
135 x 12 spot off rack. Easy 12
155 x 12spot off rack. Strong 10
155 x 10 spot off rack.
155 x 8 great set. A little help on 8's lockout

Weighted Dips
BW + 45 x 9. Great set. No pain in elbows. Keep them against body though. Watch form.
BW + 45 x 7 great work. Very controlled.
BW + 45 x 7
BW x 16 all one set! last rep tough
Elbows and shoulders feel a bit strained.

Body Weight Scott Tricep Presses
BW x 5
BW x 5 and 5 was a fight.
BW x 5. Tough set. Great workout.

Body flat. Head tucked between arms, lowered all the way to full stretch.

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Chest

Weight: 178 (holiday pudge);)

Incline Press
65 x 8
90 x 7 great set. Felt very strong. Almost an 8 there. Def up weight next week.
85 x 6 good set.
85 x 5
85 x 5 Good weight/effort. Go until 6 on each set.
60 sec rest then:
75 x 6
Great set. Keep work weight at 85 and increase top set to 95.

Ring flys + press superset
BW x 10 straight set.
BW x 10 each (5+3+2)
BW x 10 each (4+2+2+2)
BW Maltese x 5 yowzers! Super strict. Strong control.
BW Maltese x 3

Cable flys (low flys) DIDN'T DO THIS TIME DUE TO TIME AND SLIGHT SHOULDER TWINGE
30 x 9
30 x 8
30 x 9
chest wide and expanded Wide arms, slight bend; then immediately:
15 x 15 straight arms- no cheat, no pause. Not cool.

Pullovers DB
70 x 10 tough set
70 x 10. Last few rough, but you made it. Last one a fight.
70 x 10 (7+3) brutal set. keep this weight for a few more weeks for joint purposes. Feeling a bit of a pull.

Calf raise machine/ BW burnouts
220 x 15 full lockout then 20 BW burnouts. Wow.
220 x 15/ 20 Wow! FULL lockout. 13-15 rough.
220 x 15/20 controlled. nice set. Holy crap. Calf raises 8/7

Standing EZ Curls
75 x 8 fairly easy set
75 x 8 a bitter fight for 8.
75 x 8 broken set.
DB burns down the rack. No rest.

Next week Scott EZ Supersets
60/45

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