Chest

Weight: 178

Incline Press (shoulder hurting a bit-used sub maximal weights)
75 x 10
90 x 9
90 x 7
90 x 6
75 x 8
75 x 7
75 x
90 sec rest or less between all sets

Steeper Incline DB
45 x 12 each
45 x 15 each
60 x 10 each
60 x 10. Last one tough
60 sec between sets.

Cable flys
60 x 12 focus on mind/muscle connection
60 x 12 tough set. Controlled throughout.
60 x 12 (8+4)

DB Pullovers
70 x 10
70 x 9
70 x 10

Donkey Calf machine
140 x 30 (10/10/10 toes forward, out, and in) x 3 sets

BW burnouts x 25 yuck

DB Concentrated Curls/Incline Bench Preachers
30 x 10
30 x 8 rough on left
30 x 8

EZ Reverse Curls
55 x 8 yowza
55 x 8

Superman cable curls burnouts
40 x 12 x 2 sets!!!. Wow. Great set. Very strict. Barfy.

DL

Weight: 177.5

Deadlifts
225 x 5
315 x 3
365 x 2 Feel really weak lately. Maybe because I've added more hamstring work and not resting enough. Not happy.
275 x 5 good set. Straight through.
275 x 5 fast reps throughout
275 x 5 fast reps
Work sets at 70% speed work

Keep 365 for top set until 5. Increase work set to 325. Get 5 reps in all work sets.

Pull-ups
BW + 10 (9+1)
BW + 10 (6+3+1)
BW + 10 (6+4)
BW + 10 (4+4+2)
BW (chins) x 15 (7+5+3)

Rough set. Good one though.

Do chin-ups next week. Alternate each week.

Scott Lat Pulls
140 x 12
150 x 11 failed on 12. Strict
150 x 10 (8+2)

Inverted Rows TRX
BW x 12 no momentum
BW x 12 (9+3)
BW x 12 (6+3+3)
60 sec rest between sets

Handstand push-ups
BW x 7
BW x 7

35 sec x 2 solid sets. Last set @ 30 sec. Last set rough.

Lateral Delt DB raises
15 x 15
15 x 15 no momentum. Very controlled. Ouchie.
15 x 15
60 sec between sets

DB rear delts cable pulls
30 x 15 no momentum.
30 x 15 Strict.
30 x 15
go ahead and bump to 35. Great burn.

Sent from my iPhone

Sent from my iPhone

Squats

Weight: 176.5

Deep Squats
135 x 8
135 x 8
205 x 8 easy set
225 x 8 good form, good weight. A to G.
225 x 8 good set. Perfect form. Very deep. Good breathing. Fairly easy set.
225 x 8 great set. Good fight for last one, but depth and form remained good.

Front Squats
135 x 12
135 x 12 holy.
135 x 12 last four a fight. No breaks though. Great set.

BB Step ups (DIDN'T DO THIS SET DUE TO HAMSTRING EXERCISES)
90 x 10 per leg. tough set. Very controlled.
90 x 10
90 x 10 what a fresh hell that was. I thought this would be a reprieve from Bulgarians. Not so.
90 second-ish rest between sets

Jump Squats x 20 (7+3+5+5) yuck. So, so yucky. (Not this day.)

Modified GHR
BW x 8
BW x 8
BW x 8 tough set

Lying Hamstring Curls
100 x 12
100 x 12 nasty
100 x 12

Seated Floor Military BB Press
Bar + 20 x 15
Bar + 40 x 15
Bar + 40 x 12
Did sets with 50# last time, but I had no spotter today.

Dips
BW + 45 x 15 a little tougher than last week's set.
BW + 45 x 11
BW + 45 x 9
BW x 20

60 sec rest between sets

Cable press downs
Stack x 12
Stack x 12
Stack x 12

Sent from my iPhone

Sent from my iPhone

Chest

Weight: 176

Incline Press (shoulder hurting a bit-used sub maximal weights)
75 x 10
105 x 5
105 x 4
100 x 6 help on
90 x 8
75 x 10
75 x 9
90 sec rest or less between all sets

Steeper Incline DB
45 x 12 each
45 x 15 each
60 x 10 each
60 x 10. Last one tough
60 sec between sets.

Cable flys
60 x 12 focus on mind/muscle connection
60 x 12 tough set. Controlled throughout.
60 x 12 (8+4)

DB Pullovers
70 x 10
70 x 9
70 x 10

Donkey Calf machine
140 x 30 (10/10/10 toes forward, out, and in) x 3 sets

BW burnouts x 25 yuck

DB Concentrated Curls/Incline Bench Preachers
30 x 10
30 x 8 rough on left
30 x 8

EZ Reverse Curls
55 x 8 yowza
55 x 8

Superman cable curls burnouts
40 x 12 x 2 sets!!!. Wow. Great set. Very strict. Barfy.

Sent from my iPhone

Sent from my iPhone

DL

Weight: 176.6

Deadlifts
225 x 5
315 x 3
365 x 4. Solid set. Short 30 sec rest between 3 and 4.
315 x 5 good set. Straight through.
315 x 5 short break between 4 and 5. Otherwise strong set.
315 x 5. Short break between 3 and 4.

Keep 365 for top set until 5. Increase work set to 325. Get 5 reps in all work sets.

Chin-ups
BW + 45 x 8 (5+2+1) no breaks
BW + 45 x 8 (3+2+2+1)
BW + 35 x 8 (4+3+2)
BW + 35 x 8 (4+2+2)
BW (chins) x 15 (7+3+3+2)

Rough set. Good one though.

Do BW pull-ups next week. Alternate each week.

Scott Lat Pulls
140 x 10
140 x 12
140 x 12

Cable Close Grip Rows
130 x 12 no momentum
130 x 12
130 x 12

Handstand push-ups
BW x 7
BW x 7

35 sec x 2 solid sets. Last set @ 30 sec. Last set rough.

Lateral Delt DB raises
15 x 12
20 x 10 no momentum. Very controlled.
20 x 8 + 2
60 sec between sets

DB rear delts cable pulls
30 x 12 Watch the momentum.
30 x 12. Strict.
30 x 12 broken.
Keep this weight a few more weeks before bumping 5#. Great burn.

Sent from my iPhone

Squats

Weight: 176

Deep Squats
135 x 8
135 x 8
205 x 8 easy set
225 x 8 good form, good weight. A to G.
225 x 8 good set. Perfect form. Very deep. Good breathing. Last one tough.
225 x 8 great set. Good fight for last two, but depth and form remained good.

Front Squats
135 x 12
135 x 12 holy.
135 x 12 last four a fight. No breaks though. Great set.

BB Step ups
90 x 10 per leg. tough set. Very controlled.
90 x 10
90 x 10 what a fresh hell that was. I thought this would be a reprieve from Bulgarians. Not so.
90 second-ish rest between sets

Jump Squats x 20 (7+3+5+5) yuck. So, so yucky. (Not this day.)

Seated Floor Military BB Press
Bar x 12
Bar + 20 x 15
Bar + 30 x 12
Bar + 30 x 11 failed on 12
Did sets with 50# last time, but I had no spotter today.

Dips
BW + 45 x 15 a little tougher than last week's set.
BW + 45 x 12
BW + 45 x
BW x 20

60 sec rest between sets

Cable press downs
Stack x 12
Stack x 12
Stack x 12

Sent from my iPhone

Chest

Weight: 176

Incline Press (shoulder hurting a bit-used sub maximal weights)
75 x 10
90 x 8
90 x 7
90 x 6
75 x 10
75 x 9
90 sec rest or less between all sets

Ring Press/Flys
BW x 10 each
BW x 10 each (6+4)
BW x 10 each (6+4)
60 sec between sets.

Cable flys
60 x 12 focus on mind/muscle connection
60 x 12 tough set. Controlled throughout.
60 x 12 (8+4)

DB Pullovers
70 x 10
70 x 10
70 x 10

Calf raise machine
220 x 30 (10/10/10 toes forward, out, and in) x 3 sets

BW burnouts x 25 yuck

DB Concentrated Curls/Incline Bench Preachers
30 x 10
30 x 8 rough on left
30 x 8

EZ Reverse Curls
55 x 8 yowza
55 x 8

Superman cable curls burnouts
40 x 12 x 2 sets!!!. Wow. Great set. Very strict. Barfy.

Sent from my iPhone

Squat

Weight: 174.8

One mile run: 6:19

Deep Squats
135 x 8
205 x 8
225 x 8 good form, good weight. A to G.
225 x 8 good set. Perfect form. Very deep. Ouchie. 7 and 8 rough.
225 x deep and perfect form (didn't do this set due to run)

DB Goblet Squat
80 x 8
100 x 12
115 x 10 last few tough. About 90 sec between sets. Keep back and abs tight!
125 x 10

Incline Press Burnouts
10x 4 on each side, strip a 10# plate with no rest every 15 = 5 sets

Bulgarians next week @90#

Jump Squats x 20 (7+3+5+5) yuck. So, so yucky.

Seated Floor Military BB Press
Bar x 12
Bar + 20 x 15
Bar + 50 x 12 (9+3)
Bar + 50 x 12

Dips
BW + 45 x 15
BW + 45 x 12
BW + 45 x 8
BW x 20
awesome set!
60 sec rest between sets

Cable press downs
Stack x 12
Stack x 12
Stack x 12

Sent from my iPhone

Chest

Weight: 174.2

Incline Press (shoulder hurting a bit-used sub maximal weights)
75 x 8
105 x 5
90 x 8
90 x 8
75 x 8
75 x
90 sec rest or less between all sets

Flat DB bench press
50 x 12
50 x 12 last one a struggle
50 x 8 tough set
50 x 13 (9+2+2)
60 sec between sets.

Cable flys
60 x 12 focus on mind/muscle connection
60 x 12 tough set. Controlled throughout.
60 x 12 (8+4)

DB Pullovers
70 x 10
70 x 10
70 x 10

Calf raise machine
220 x 30 (10/10/10 toes forward, out, and in) x 3 sets

BW burnouts x 25 yuck

DB Concentrated Curls/Incline Bench Preachers
30 x 10
30 x 8 rough on left
30 x 8

EZ Reverse Curls
55 x 8 yowza
55 x 8

Superman cable curls burnouts
40 x 12 x 2 sets!!!. Wow. Great set. Very strict. Barfy.

DL

Weight: 174.4

Deadlifts
225 x 5
355 x 4. Solid set. Short 30 sec rest between 3 and 4.
315 x 5 good set. Straight through.
315 x 5 short break between 4 and 5. Otherwise strong set.
315 x 5. Short break between 3 and 4.

Legs and butt still dying from last Friday's squat blitz. Really feel the lack of drive. Not bad considering.

Keep 355 for top set until 5. Also, get those 5 reps in all work sets.

Chin-ups
BW + 45 x 8 (5+2+1) no breaks
BW + 45 x 8 (3+2+2+1)
BW + 35 x 8 (4+3+2)
BW + 35 x 8 (4+2+2)
BW (chins) x 15 (7+3+3+2)

Rough set. Good one though.

Do BW pull-ups next week. Alternate each week.

Cable Close Grip Rows
140 x 8 no momentum
140 x 8
140 x 8

Handstand push-ups
BW x 7
BW x 7

35 sec x 2 solid sets. Last set @ 30 sec. Last set rough.

Lateral Delt DB raises
15 x 10
15 x 10 no momentum. Very controlled.
15 x 10
60 sec between sets

DB rear delts
15 x 12 Watch the momentum.
15 x 12. Strict.
15 x 12 broken.
Keep this weight a few more weeks before bumping 5#. Great burn.