Chest Reps

Weight: 178

BB Supine Bench
Warm up sets @ 135

185 x 8
185 x 7
185 x 7

Close Grip
165 x 6
155 x 8
155 x 6
A little shoulder pain

Incline DB press
75 x 8
75 x 6
75 x 6

Ring fly/press
BW x 10
BW x 10 (5+3+2)

Ring press burnouts
BW x 9 one set. Wowzers

Straight wrist BB curl
65 x 12
65 x 10
65 x 9

Calf Raises
220 x 10 per position x 3 sets

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DL Heavy

Warm up sets @ 225

325 x 2
325 x 2
325 x 2
325 x 2
325 x 2

Block pulls
335 x 3
335 x 3

Deficit pulls
315 x 5
315 x 5

Weighted Chins
BW + 45 x 6
BW + 45 x 6 (5+1)
BW + 35 x 7
BW x 15

T bar rows
80 x 12
80 x 9
80 x 8

Bat wings
60 x 30 sec x 3 x 3

Delt complexes
20 lbs x 10 front, side, rear


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DL- Reps

Deficits
275 x 8

Floor DL
275 x 8
275 x 8 good weight
275 x 14 great form

Good mornings
95 x 12
115 x 12 good set. Had a few more in me, but good form throughout.
115 x 12

Pull-ups
BW x 14
BW x 10
BW x 9

Rear Cable Delt
40 x 12
50 x 12
60 x 11





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Squat

Warm up

225 x 8

Close Stance Squats
135 x 8
185 x 8
185 x 8

DB Step ups
50 x 10 per leg
50 x 10
50 x 10

Military Press
135 x 15
155 x 12
155 x 11

Weighted Dips
65 x 8
55 x 10
45 x 10
BW x 15

Cable Press downs
Stack x 15 x 3

Scott Tricep Press
140 x 12
140 x 13
140 x 15

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Chest- Explosion

Floor presses
155 x 3 x 8

Incline DB
70 x 15
70 x 15 tough last rep
70 x 13

Cable Cross Overs
50 x 12
50 x 12
50 x 12

Rear Delt
25 x 12
25 x 12
25 x 12
Tough sets if done REALLY strict

Strict straight bar BB curls
70 x 10 good set
70 x 10 (8+2)
60 x 12/70 x 2 super

Eccentric curls
2 sets x 3

Calf raises
220 x 10 per angle (30 reps)

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DL- Heavy

Weight: 175.6

DL Rack pulls
135 x 8
225 x 6
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2
Good weight.

1 plate deficit pulls
255 x 8
255 x 8
255 x 8
Great set. Good weight. Last few a little tough

DB Rows
70 x 10 per arm
70 x 10 per arm. Last few tough
70 x 12 per arm

Pull ups
BW x 8 wow. I am spent.

Rear cable Delt pulls
45 x 12
45 x 12
45 x 12
Good weight. Up to 50 next time.

Shrugs
55 x 20 short hold at top
55 x 17 great set. Tough last few


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Chest- Reps

Weight 175.6

Bench- reps 

Incline DB

60 x 12

75 x 12

85 x 10

60 x 19

60 x 14 wow! 

Close grip DB flat bench

50 x 7

40 x 12

40 x 12

40 x 12 good sets. Tough last few. 

Dip assist machine press downs 
100 x 15 
100 x 15 
110 x 12

Pull-ups 
BW x 10 
BW X 10 
BW x 10 

DB Shrugs 
60 x 15 
60 x 15 
60 x 15 

Straight bar/straight wrist Bicep curls (wide grip)
60 x 9 wow. 

60 x 10

60 x 10

DL- Explosion

Warm up
135 x 8
225 x 8

Floor pulls
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3

Block pulls (snatch grip)
195 x 12
195 x 12
195 x 12
Felt great. Perfect form.

Olympic Squat
225 x 8
225 x 8
225 x 8 didn't do this set. Tummy feeling a little yucko. Felt pretty good though.

Standing Military Press
100 x 10

Lateral Delt
20 x 12
20 x 12
20 x 12