Squat- Reps

Weight: 183.3

Competition Stance Squats 70% x 8-12 reps x 2-3 sets

225 x 10

225 x 10 good set. Good breathing. 

225 x 11 good set. Perfect weight. Last few tough. 

Front Squats 65% (rounded down) x 6-8 reps x 2 sets

185 x 6 good weight

185 x 6 last two brutal. Good weight. 

Pause Squats (Pause in the hole) 65% x 10 x 2

205 x 8 tough set

205 x 8 holy crap. 

Tough sets. Keep weight a few weeks to 12 reps. 

Hamstring Curl 12 reps x 3 sets (east machine)

100 x 12 not a bad weight, but feeling strange clicks in knees. 

100 x 13

100 x 12

Good weight. Could probably go up to 110

BB Side Press 

45 x 5 per arm

45 x 3 

35 DB x 5

Standing BB Military Press

95 x 8

95 x 8

Tricep complexes (out of time so it was kind of thrown together.)

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Chest Heavy

Weight: 183.1

Incline DB
100 x 8
100 x 6
100 x 4

No spotter. Go to 105 for next heavy day.

Flat bench BB
195 x 3
195 x 3
195 x 3

Good weight. No spotter. Could have used 205.

Flat machine press
160 x 5
160 x 6
160 x

Cybex fly (arms on 5c)
40 x 15
60 x 9 great control
60 x

Lateral DB raises (single arm, isolated)
20 x 12 per arm
20 x 12 left arm lagging by a few reps
20 x 10 per

Straight arm bb curls
70 x 9
70 x 8
70 x 6

Supermans
40 x 20
45 x 16
50 x 10

Calf raises
220 x 10 x 3 in all three positions

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DL- Explosive

Weight: 183.6

65% (260) x 12<20 sec (20.20)
70% (280) x 8 < 15 sec (13.94)
75% (305) x 6 < 10 sec (11.14)

70% rounded up (285) Block Pulls
285 x 5 felt easy.
285 x 5
285 x 5

Deficit pulls 60%
265 x 8
265 x 8
265 x 8

BW Pull-ups
BW x 8
BW x 8
BW x 8

Close grip rows
140 x 12 x 3

Scott Lat Pulls
140 x 15
150 x 12

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Squat- explosive

Competition Stance Squats 65% x 3 reps x 8 sets

225 x 3 x 8 good weight. Shortened rests through set. Focused on explosion out of the hole. 

Olympic Squats or Front Squats x 5 reps x 2 sets

185 x 5 x 2. Last set tough

Pause Squats (Pause in the hole) 60% x 8 reps x 2-3 sets

205 x 8 x 2 sets. Tough

BB Military Press

135 x 15

165 x 12

165 x 9 

Back Raises 12 reps x 4 sets

Tricep Scott Press

150 x 17

150 x 16

150 x 13

Press Downs

150 x 25

150 x 53

150 x 50

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Chest- Reps

Weight: 180.2

DB Incline

100 x 8
100 x 8
90 x 10

Flat BB Bench
165 x 8
165 x 8
165 x 7

DB Incline Close Grip
50 x 12
50 x 11
50 x 10 a little shoulder twinge

Cable Crossovers
60 x 10
60 x 9
60 x 10 very controlled on all sets. Slow and open all the way.

Bicep BB curls and static holds
55 x 8 + 30 sec
55 x 8 + 35 sec
55 x 9 + 36 sec

Calf Raises
220 x 10 x 3 (each

DL Heavy

Competition Stance from Floor 80% x 2 reps x 5 sets

335 x 2

335 x

335 x 

335 x 

335 x

Block Pulls 85% x 1-3 reps x 2 sets

355 x 2

355 x 3 good weight

2" Deficit Pulls 75% x 4-6 reps x 2 sets

315 x 5

315 x 5 tough last one

Pull-ups 

BW x 10

BW x 8

BW x 8

BW x 8

Shrugs 10 reps x 3 sets

65 x 15

65 x 14

65 x 16

Rear Delt cable pulls

50 x 13

50 x 12

50 x 14

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Chest

Weight: 179.8

Competition Bench 65% x 3 reps x 8 sets

185 x 3

185 x 3

185 x 3

185 x 3

185 x 3

185 x 3

185 x 3

185 x 3

Close Grip DB 70% x 5 reps x 3 sets

85 x 5

85 x 5

85 x 7 great weight

Ring supersets (flys/press)

BW x 10 each

BW x 10

BW x 10 (7+3)

Cable rear Delt pulls

50 x 13

50 x 12

50 x 

Barbell Straight Wrist Curls

70 x 9

70 x 8

DB burnouts

30 x 8, 25 x 9, 20 x 8, 15 x 7, 10 x 14, 5 x 20 no break between weight drops

Calf raises 

220 x 10 x 3 x 3 positions

DL- Reps

Weight: 181

DL from Floor 70% x 8-12 reps x 2-3 sets

295 x 8 strong reps. Had 10-12 in me, but they would have been sloppier, and I still have two sets to do. 

295 x 8 same as above. Maybe 10 in me 

295 x 8. Tough set. Short break between 4-5

Block Pulls 75% x 6-8 reps x 2 sets

315 x 8 good weight 

315 x 9 good weight. Tough final

315 x 8 good set

2" Deficit Pulls 65% x 10-12 x 2-3

275 x 10

275 x 10 DIDN'T DO THIS SET DUE TO SUMOS

SUMO

275 x 6 a little awkward. Don't think I have the form down quite yet

Hamstring curls

110 x 12

110 x 12 tough set

110 x 10

Pull-ups

BW x 8 x 3 very slow and controlled

Handstand push-ups 

BW x 10

BW x 30 sec

BW x 30 sec

BW x 30 sec

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Chest- Reps

Weight: 181.4

DB Incline

90 x 12
90 x 11
90 x 10

DB Incline Close Grip
50 x 12
50 x 11
50 x 10

Flat BB Bench
185 x 8
155 x 12
155 x 12

Cable Crossovers
50 x 13
60 x 12
60 x 12 failed on 13

Bicep BB curls and static holds
55 x 8 + 30 sec
55 x 8 + 35 sec
55 x 9 + 36 sec

Calf Raises
220 x 10 x 3 (each foot position)


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DL Max Test

Weight: 181.4

135 x 6
225 x 5
315 x 3
405 x 1 felt pretty easy
425 fail at lockout
420 x 1
315 x 3

BW Pull-ups
BW x 16
BW x 10
BW x 10
Chin-up x 15

Close grip cable rows
140 x 10 good set. Strict
140 x 10 last one cheated
140 x 10 last two cheated a bit

Shrugs
60 x 15
60 x 15 last few cheat a bit
60 x 15 same

Isolated DB lateral raises
20 x 12, 12
20 x 12, 10 left
20 x 12






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Squats-Heavy

Weight: 178.9

Competition Stance Squats 80% x 2 reps x 5 sets

285 x 2

285 x 2

285 x 2

285 x 2

285 x 2 good weight. Last two sets a challenge

Olympic Squats or Front Squats  1-3 reps x 2 sets

225 x 2

225 x 3 really tough #3

Pause Squats (Pause in the hole) 70% x 4-6 reps x 2 sets

245 x 6 tough last two

245 x 6

Leg Curl/GHR 15 reps x 3 sets (west ham machine)

120 x 15

120 x 15 tough set. Good weight. 

120 x 14

Military Press BB

135 x 15

175 x 8

155 x 10

Skull crushers 

85 x 12

85 x 10

85 x 8

Cable press downs

150 x15

150 x 12

150 x 12

150 x 10

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Chest- Explosive

Weight: 180.6

Competition Bench 65% x 3 reps x 8 sets

185 x 3

185 x 3

185 x 3

185 x 3

185 x 3

Close Grip DB 70% x 5 reps x 3 sets

85 x 5

85 x 5

85 x 5 great weight

Bench w/Pause 1" Off Chest 60% x 8 reps x 2-3 sets

165 x 8

165 x 8

165 x 6

Cable crossovers 

50 x 13

50 x 12

50 x 12

Cable rear Delt pulls

50 x 15

50 x 13

50 x 

Scott Machine Curls

60 x 12

60 x 8

DB burnouts

30 x 8, 25 x 9, 20 x 8, 15 x 7, 10 x 14, 5 x 20 no break between weight drops

Calf raises 

220 x 10 x 3 x 3 positions

60 xDBSent from my iPhone

DL- Reps

Weight: 181.6

DL from Floor 70% x 8-12 reps x 2-3 sets

285 x 10

285 x 10 tough set

285 x 10

Block Pulls 75% x 6-8 reps x 2 sets

315 x 8

315 x 8 good weight. Tough final

2" Deficit Pulls 65% x 10-12 x 2-3

255 x 10

255 x 10

Cable rows 

140 x 12 

140 x 12

140 x 10

Handstand push-ups 

BW x 10

BW x 30 sec

BW x 30 sec

BW x 30 sec

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Squat- Reps

Weight: 179.2

Competition Stance Squats 70% x 8-12 reps x 2-3 sets

225 x 10

225 x 10 good set. Good breathing. 

225 x 10 good set. Perfect weight. Last one tough. 

Front Squats 65% (rounded down) x 6-8 reps x 2 sets

205 x 3 a little heavy on lower back

205 x 5 tough set 

Next time drop weight a bit to get 6-8

Pause Squats (Pause in the hole) 65% x 10 x 2

205 x 8

205 x 

Tough sets. Keep weight a few weeks to 12 reps. 

Hamstring Curl 12 reps x 3 sets (east machine)

90 x 12 tough last rep

90 x 12 good weight

90 x 9

DB Military Press 12 reps x 3 sets

45 x 12

50 x 10 good weight

50 x 13

Tricep complexes (out of time so it was kind of thrown together.)

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Chest- Heavy

Weight: 180.2

Flat bench
225 x 3
225 x 3
225 x 3

Incline DB
90 x 9
90 x 8
90 x 7

Machine fly
120 x 10
160 x 7
160 x 8

Ring Flys
BW x 10 x 10 (8+2)
BW x 10 x 10 (6+4)

Lateral DB raises (single arm, isolated)
20 x 12 per arm
20 x 12 left arm lagging by a few reps
20 x 10 per

Straight arm bb curls
70 x 9
70 x 8
70 x 6

Eccentrics
3 reps

Supermans
40 x 20
45 x 16
50 x 10



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DL- Explosive

65% (260) x 12<20 sec (20.20)
70% (280) x 8 < 15 sec (13.94)
75% (300) x 6 < 10 sec (11.14)

70% rounded up (285) Block Pulls
285 x 5
285 x 5
285 x 5

Deficit pulls 60%
260 x 8
260 x 8

BW Pull-ups
BW x 8
BW x 8
BW x 8

Close grip rows
140 x 12 x 3

Scott Lat Pulls
140 x 15
150 x 12

Squat Reps

Weight 180.2

Explosive Squats
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3

Pause Olympic Squats
205 x 5
205 x 5
205 x 5 good weight. Maybe up 10 lbs next time

Goblet Squats
120 x 12
120 x 12
120 x 12 tough last few.

Military Press
135 x 15
185 x 7
165 x 10

Weighted Dips
65 x 10 nice weight!
55 x 10
45 x 10
BW x 15

Scott Tricep Presses
130 x 15
140 x 15
150 x 15

Good workout

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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

Squat- Explosive

Squat 8x3@60%
180 x
180 x
180 x
180 x
180 x
180 x
180 x
180 x

Heavy Squat 1x2@80%
245 x 2

Oly Squat
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5
Great weight. Tough 5 last few sets. A to G every time. About 60-90 sec between sets.

Leg press 4 plates (2 per side)
180 x 15
180 x 15
180 x 15

BW pull-ups x 12 no break

Scott Lat Pulls
150 x 15
150 x 15
150 x 12

Cable Press Downs
150 x 12 x 3

Still not 100% from last week's flu, but feeling better

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Bench- Heavy

Floor Press
5 x 2

Bench
2 x 15

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

Pull-ups
BW x 10
BW X 10
BW x 10

DB Shrugs
60 x 15
60 x 15
60 x 15

Bicep Concetric/Eccentric
3 x 3 sets


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DL-Reps

Warm up
135 x 8
225 x 8

1" deficit
270 x 8

Block pulls
315 x 3
315 x 3
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
95 x 8

Rear Delt
45 x 12
45 x 12

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Chest

Weight: 175.6

Incline Press (shoulder hurting a bit-used sub maximal weights)
60 x 12
75 x 8
100 x 6 (couldnt find 105s today)
80 x 9
75 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 8

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: 176.4

Deadlifts
225 x 5
315 x 3
365 x 3 feel really weak today
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

Pull-ups
BW x 10
BW x 10 (7+3)
BW x 10 (5+3+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
45 x 12 Watch the momentum.
45 x 12. Strict.
45 x 12 broken
Keep this weight a few more weeks before bumping 5#. Great burn.

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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Sent from my iPhone

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.

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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

Sent from my iPhone

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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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.

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.

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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

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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.

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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

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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

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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.