DL

Weight: 177.6

Deadlifts
225 x 5
225 x 5
365 x 3
325 x 5 short break between 3+4
325 x 5 short break between 3/4

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

Deficit pulls (2 plates)
245 x 6 good set. Straight through. Power out of the hole.
245 x 6 fast reps throughout
245 x 6 fast reps

Sumo DL
225 x 5
275 x 5
295 x 5 good weight

Hamstring curls
120 x 10
130 x 10 (7+3)
130 x 8

Pull-ups
BW + 45 x 8 (6+2)
BW + 35 x 8 (4+4)
BW + 25 x 8 (6+2)
BW (chins) x 15 (7+5+3)

Rough set. Good one though.

Do chin-ups next week. Alternate each week.

Scott Lat Pulls
150 x 15
150 x 12
150 x 12 tough last two

Lateral Delt DB raises
20 x 12
20 x 12 no momentum. Very controlled. Ouchie.
20 x 12
60 sec between sets

DB rear delts cable pulls
40 x 12 no momentum.
40 x 12 Strict.
40 x 12 tough set.
In a few weeks go ahead and bump to 45

Squat

Weight: 178

Deep Squats
135 x 8
135 x 8
245 x 8 pretty easy 8
245 x 8 not too bad. Def increase weight next week.
245 x 8 good set. Perfect form. Very deep. Good breathing. Up work set next time to 265.

Front Squats
155 x 10 good weight/set
155 x 10 tough last
155 x 10 last one rough
Go to 165 next week.

Bulgarians
90 x 8 per leg. tough set. Very controlled.
90 x 8
90 x 8 hell. Pure hell. Up weight to 95 next time.
90 second-ish rest between sets

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

Seated BB Military Press
135 x 15
155 x 10
155 x 7

Weighted Dips
65 x 10
55 x 9
45 x 8
BW x 19

BW Low Scott Press
BW x 6
BW x 6
BW x 6

Slight elbow pains. Called it a set early.

Chest

Weight: 177.5

Incline Press (shoulder hurting a bit-used sub maximal weights)
60 x 12
75 x 8
105 x 6
80 x 10
80 x 9
70 x
70 x
90 sec rest or less between all sets

Flat bench DB Press
50 x 12
60 x 10
60 x 9

Cable flys
60 x 12 focus on mind/muscle connection
60 x 12 tough set. Controlled throughout.
60 x 12
Up weight next time

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
30 x 12
30 x 12
30 x 12 very tough set.

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

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DL

Weight: 181

Deadlifts
225 x 5
225 x 5
365 x 3
325 x 4 short break between 3+4
325 x

Deficit pulls (2 plates)
225 x 6 good set. Straight through. Power out of the hole.
225 x 7 fast reps throughout
225 x 7 fast reps

Sumo DL
225 x 6
225 x 7
245 x 5

Hamstring curls
110 x 10
120 x 10 tough last one
130 x 7

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

Pull-ups
BW + 11
BW + 10 (6+4)
BW + 10 (6+2+2)
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
150 x 15
150 x 12
150 x 12 tough last two

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

Lateral Delt DB raises
20 x 12
20 x 12 no momentum. Very controlled. Ouchie.
20 x 12
60 sec between sets

DB rear delts cable pulls
40 x 12 no momentum.
40 x 12 Strict.
40 x 12 tough set.
In a few weeks go ahead and bump to 45

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Legs

Weight: 176.6

Deep Squats
135 x 8
135 x 8
225 x 8
245 x 7
245 x 7 good set. Perfect form. Very deep. Good breathing. Up weight next time 10#.

Front Squats
155 x 10 good weight/set
155 x 10 tough 9 and 10
155 x 10 last 3 a battle

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.

Modified GHR
BW x 10
BW x 10
BW x 10
Add resistance next time

Lying Hamstring Curls
110 x 12
110 x 12
110 x 12 tough last few
Up weight next time

Lying bench hamstring curls

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Arms

Biceps
Seated slight decline DB curls
35 x 8
35 x 9
35 x 8

EZ Bar Curls/Reverse Supersets
75 x 6
55 x 7
75 x 6
55 x 8
75 x 5
55 x 7

Brachi curls
50 x 8 x 3 slow

Weighted Dips
BW + 65 x 10
BW + 55 x 10
BW + 45 x 10
BW + 35 x 10 tough last 2

Scott Triceps Press
110 x 10 very easy
130 x 12
150 x 8

Press downs
150 x 8
150 x 7
150 x 8

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Shoulders

Weight: 177.8

Single Arm Dumbell Press
40 x 8
40 x 8
50 x 7 just shy of lock on left. Right shoulder feeling a little tender.
50 x 6
80 lb barbell x 12

Lateral Delt DB Raises
15 x 12
20 x 10
20 x 12
20 x 12

Rear Delt DB Raises
20 x 8
20 x 8
20 x 8

Rear Delt cable pull
35 x 12
40 x 10 good weight
40 x 10

Batwings
60 x 3 sets of 10 sec
60 x 3 sets of 10 sec

DB seated shrugs
50 x 10 x 3

Neck station 4 ways
25# x 15 each direction. Easy but ill work into it

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Chest/Calves

Weight: 178.2

Incline Press (shoulder hurting a bit-used sub maximal weights)
50 x 12
70 x 10
90 x 8
Work sets
105 x 8 help on last one. Strong set.
105 x 6
90 x 6

180 sec rest or less between all sets

Ring flys/press
BW x 10 each straight through
BW x 10 each (6+4)
BW x 10 each (7+3)
120 sec between sets.

Ab flyouts
3 x 6 yucky

Flat Bench DB Press
60 x 6
60 x 8 Controlled throughout.
60 x 7 tough set

Push-up burnout set (120 sec rest after last set)
BW x 16 wowzers. 16 push-ups have never been so hard. Or ugly.

Calf raise machine
220 x 30 (10/10/10 toes forward, out, and in) x 3 sets @ 6:18 for all 3 sets

Donkey machine (top step)
140 x 12 neutral foot placement
140 x 12 inward pointing
140 x 12 outward pointing

DL Focus

Weight: 178.6

Deadlifts
225 x 5
315 x 5
380 x 1
380 x 1
335 x 5

Block pulls (4th hole from top)
315 x 5
315 x 3

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

Pull-ups
BW + 10 (8+2)
BW + 10 (6+4)
BW + 10 (6+2+2)
BW (chins) x 15 (7+5+3)

Rough set. Good one though.

KTE Pull ups
BW x 8
BW x 8
BW x 6

Lever bicycles
BW x 6 x 3 brutal

Squats

Weight: 177.8

Deep Squats
205 x 8
205 x 8
225 x 6
275 x 3 good form, good weight. A to G. Probably had one more in the tank.
225 x 8 good set. Perfect form. Very deep. Good breathing.
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.

Modified GHR
BW x 10
BW x 10
BW x 10
Add resistance next time

Lying Hamstring Curls
100 x 12
100 x 12
100 x 12 tough last few
Up weight next time

Seated Floor Military BB Press
Bar + 20 x 15
Bar + 40 x 11
Bar + 40 x 12
Did sets with 50# last time, but I had no spotter today.

Dips
BW + 65 x 10
BW + 55 x 10
BW + 45 x 10
BW + 35 x 10 tough last 2
BW x 15

60-90 sec rest between sets

Cable press downs
Stack x 15
Stack x 12
Stack x 12

Chest

Weight: 176.5

Incline Press (shoulder hurting a bit-used sub maximal weights)
70 x 12
90 x 8
105 x 7 help on last one. Strong set.
90 x 6
90 x 5
70 x 10
70 x 7
90 sec rest or less between all sets

Ring flys/press
BW x 10 each straight through
BW x 10 each (6+4)
BW x 10 each (7+3)
60 sec between sets.

Ab flyouts
3 x 6 yucky

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
30 x 12
30 x 12
30 x 12 very tough set.

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

DL

Weight: 177.6

Deadlifts
225 x 5
315 x 5
315 x 5
315 x 5
Speed work

Deficit pulls (2 plates)
225 x 6 good set. Straight through. Power out of the hole.
225 x 7 fast reps throughout
225 x 7 fast reps

Sumo DL
225 x 7
225 x 8

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

Pull-ups
BW + 10
BW + 10 (6+4)
BW + 10 (6+2+2)
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
150 x 15
150 x 12
150 x 12 tough last two

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
35 x 12 no momentum.
35 x 12 Strict.
35 x 12
In a few weeks go ahead and bump to 40

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Chest

Weight: 177.2

Incline Press (shoulder hurting a bit-used sub maximal weights)
75 x 10
75 x 12
75 x 11
75 x 8
75 x 8
75 x
75 x
90 sec rest or less between all sets

Ring flys/press
BW x 10 each straight through
BW x 10 each (6+4)
BW x 10 each (7+3)
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.
W
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DL

Weight: 178.5

Deadlifts
225 x 5
315 x 3
365 x 1
385 x 1
395 x 1 PR! Felt ok. Let's go for it!!!
400 x 1!!! Yes!!!! PR baby!!! Perfect effort. Exactly at my limit.

Deficit pulls (2 plates)
225 x 5 good set. Straight through. Power out of the hole.
225 x 5 fast reps throughout
225 x 5 fast reps

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+4)
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
150 x 15
150 x 12
150 x 12 tough last two

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
35 x 12 no momentum.
35 x 12 Strict.
35 x 12
go ahead and bump to 35.