DL

Weight: 176.4

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.

Hip thrusts
135 x 10
135 x 8
135 x 8

Chin-ups
BW + 45 x 8 (6+2)
BW + 45 x 8 (3+2+2+1)
BW + 35 x 8 (4+2+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
150 x 12
150 x 12
150 x 12

Lateral Delt DB raises
25 x 12
25 x 10 no momentum. Very controlled.
25 x 12
60 sec between sets

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

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Chest

Weight: 176.6

Incline Press (shoulder hurting a bit-used sub maximal weights)
60 x 12
75 x 8
105 x 6
105 x 5
90 x 8
70 x 9
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

Still feeling weak and joints are sore for some reason. Back especially tender today.

Weight: 177.4

Deadlifts
225 x 5
225 x 5
365 x
375 x
385 x
315 x 5 x 3knee hurting. Quit DLs for the day.

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

Deficit pulls (2 plates) DIDN'T DO TODAY
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 DIDN'T DO TODAY!!!
225 x 5
275 x 5
295 x 5 good weight

Hamstring curls
120 x 10
130 x 10
130 x 10

Pull-ups
BW x 10
BW x 10
BW x 10 (7+3)
BW (chins) x 15 (7+5+3)

Do chin-ups next week. Alternate each week.

Scott Lat Pulls
150 x 12
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

Squats

Weight: 176.2

Deep Squats
135 x 8
135 x 8
225 x 8 pretty easy 8
245 x 8 not too bad. Def increase weight next week.
250 x 6 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.

Shrug machine Squats
6 plates x 6 very controlled.
6 plates x 8
6 plates x 8 hell.

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

Seated BB Military Press
135 x 15
155 x 12
155 x 8

Rear Delt Cable Pulls (accessory-not normal)
40 x 15
45 x 15
50 x 10

Scott OH Tricep Press
65 x 10
55 x 9
45 x 8
BW x 19

Cable tricep kick backs
20 x 12 per arm
20 x 12 per arm
20 x 12 per arm

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Chest

Weight: 176.8

Feel awful and weak. Incline Press (shoulder hurting a bit-used sub maximal weights)
60 x 12
75 x 8
70 x 12
70 x 12
70 x 10
70 x 9
90 sec rest or less between all sets

Flat bench DB Press
50 x 12
50 x 15
50 x 12

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
45 x 12 x 3 sets!!!. Wow. Great set. Very strict. Barfy.

Sent from my iPhone

Sent from my iPhone

DL

Back after a week and a half of sickness. Still feeling weak and joints are sore for some reason. Left knee especially tender today.

Weight: 177.6

Deadlifts
225 x 5
225 x 5
365 x 1
375 x 1
385 x 1
315 x 3 knee hurting. Quit DLs for the day.

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

Deficit pulls (2 plates) DIDN'T DO TODAY
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 DIDN'T DO TODAY!!!
225 x 5
275 x 5
295 x 5 good weight

Hamstring curls
120 x 10
130 x 10
130 x 10

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 12
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

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Chest

Weight: 177.5

Incline Press (shoulder hurting a bit-used sub maximal weights)
60 x 12
75 x 8
105 x 6
105 x 5
90 x 8
70 x 9
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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