Squat

Weight: 175.6

Bench Squats
135 x 8 too easy. Start at 225 for bench squats.
225 x 8 still pretty easy, but good warm up weight
275 x 6 perfect form. No bowing at all. Tough number 6.
245 x 8 a little bowing at very end. Felt light.
245 x 8 easy set. Again, a little bowing on last two reps, but not bad.
245 x 8 strong set.
Deep squats really seems to help. Everything felt strong today. Up top set to 295 next week. Work sets to 265.

DB Snatch
70 x 5 each arm. Very easy warm up weight.
90 x 4/5 L/R each arm. great set. Great power.
85 x 5 per arm. great set. Left lagging quite a bit.
85 x 5 per. Left almost didn't stick #5. Great form, great explosiveness.
Top set at 95 next time. Keep work set at 85 for one more week. Get a solid 5 on each arm before moving up.

Jump Squats x 20 not bad

Seated Military BB Press
135 x 12 spot off rack. Easy 12
155 x 10 spot off rack. Strong 10
155 x 7 spot off rack.
155 x 5 great set. Had spotter help take it off the rack. Big help.

Weighted Dips
BW + 45 x 10. Great set. No pain in elbows. Keep them against body though. Watch form.
BW + 45 x 8 great work. Very controlled.
BW + 45 x 7
BW x 16 all one set! last rep tough
Elbows and shoulders feel a bit strained.

Body Weight Scott Tricep Presses
BW x 5
BW x 5 and 5 was a fight.
BW x 5. Tough set. Great workout.

Body flat. Head tucked between arms, lowered all the way to full stretch.

Chest

Weight: 175.6

Incline Press
65 x 8
90 x 5 2" from lockout on 6. Just hit a wall. Good set though.
85 x 7 good set.
85 x 5
85 x 4 Good weight/effort. Go until 6 on each set.
60 sec rest then:
75 x 5
Keep this weight another week and up top set to 95.

Ring flys + press superset
BW x 10 each broken today. A bit tired for some reason.
BW x 10 each (6+3+1)
BW x 10 each (4+2+2+2)
BW Maltese x 5 yowzers! Super strict. Strong control.
BW Maltese x 3

Cable flys (low flys)
30 x 9
30 x 8
30 x 9
chest wide and expanded Wide arms, slight bend; then immediately:
15 x 15 straight arms- no cheat, no pause. Not cool.

Pullovers DB
70 x 10
70 x 10. Last few rough, but you made it.
70 x keep this weight for a few more weeks for joint purposes. Feeling a bit of a pull.

Calf raise machine/ BW burnouts
220 x 15 full lockout then 20 BW burnouts. Ouchie, but not too bad.
220 x 15/ 20 Wow! FULL lockout. 13-15 rough.
220 x 15/20 controlled. nice set. Holy crap.

Standing EZ Curls
75 x 8
75 x 7
75 x 5
DB burns down the rack. No rest.

Next week Scott EZ Supersets
60/45

DL

No deads today. Back a little strained and I'm short on time.

BW Pullups/Weighted Chins
Pull-ups x 8 easy set.
BW + 45 x 6 strong set. All singles, but just a brief touch between reps
Pull-ups x 8 (5+1+1+1)
BW + 35 x 7 (4+1+1+1)
Pull-ups x 8 (6+2)
BW + 35 x 6 (3+1+1+1) no momentum

Pendlay Rows
135 x 8
135 x 9 good set. Minimize momentum.
135 x 8

Wide grip seated cable pulls
130 x 8. A bit of momentum to get it to the belly. Drop weight
110 x 8 tough last foot or so. Contract tight!
110 x 9 easy set

Handstand holds
35 sec x 2 solid sets. Last set @ 30 sec. Last set still brutal. 90 sec rest between sets. Cannot break that 3rd set!

Cable pulls rear delts
30 x 12
30 x 12 No pivoting of the body. Strict.
30 x 12 Very tough. Remained strict

Hamstring Curls
100 x 12
100 x 12
110 x 8 wow.

Squats

Weight: 175.6

Back Squats (deep-no bench)
135 x 8
205 x 8
245 x 5 perfect form. Below parallel. Wide base.
225 x 6 no bowing of knees. Deep.
225 x 6 a little bowing on 6. Good form though.
Left weight alone this week. Have a slight pain in right knee. Up top set to 265 next week. Work sets 235.

DB Snatch
70 x 5 each arm. Very easy warm up weight.
85 x 5 each arm. great set.
80 x 6 great set.
80 x 4/5 L/R had a 6 in the right, but want left to catch up. Awesome set all around. Great form, great explosiveness.
Top set at 90 next time.

Jump Squats x 20 not bad

Seated Military BB Press
135 x 12 spot off rack. Easy 12
155 x 10 spot off rack. Strong 10
155 x 8 spot off rack. Just inches from lockout.
155 x 6 great set. Had spotter help take it off the rack. Big help.

Weighted Dips
BW + 45 x 9 Watch form.
BW + 45 x 8
BW + 45 x 8 perfect set. Last rep a fight.
BW x 20 all one set! last rep tough
Elbows and shoulders feel a bit strained. Maybe take a few weeks off dips and try something less strenuous on the joints.

Body Weight Scott Tricep Presses
BW x 5
BW x 6
BW x 6

Body flat. Head tucked between arms, lowered all the way to full stretch. No cheating.

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Chest

Weight: 177

Incline Press
65 x 8
90 x 5
90 x 3 extra set on slightly lesser incline
80 x 6 good set.
80 x 6 good form. Fought a bit for 6
80 x 5 Good weight/effort. Go until 6 on each set.
Go to 95/85 next week.

Ring flys + press superset
BW x 10 each solid set! Felt very strong.
BW x 10 each (7+3)
BW x 10 each (4+2+2+2)
BW Maltese x 4 yowzers! Super strict.
BW Maltese x 3

Cable flys (high flys)
60 x 9
60 x 8
60 x 8
chest wide and expanded Wide arms, slight bend; then immediately:
35 x 12 straight arms- no cheat, no pause.

Pullovers DB
65 x 10 good set. Strong all the way through.
65 x 10 last rep a bit tough, but strong all the way through.
65 x 10 great weight. Oddly strong straight through. Last few reps tough but easier than last week at a lower weight.
Lets go 70 next week champ!

Calf raise machine/ BW burnouts
220 x 15 full lockout then 20 BW burnouts. Ouchie, but not too bad.
220 x 15/ 20 Wow! FULL lockout. 13-15 rough.
220 x 15/20 controlled. nice set. Holy crap.

Scott EZ Supersets

60/45 x 8/8
60/45 x 6/7 per. No cheating at all.
60/45 x 5/4

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DL

Weight 178

Deadlifts
225 x 5
325 x 4. Good set
295 x 5 solid set. Short regrip between 4/5
295 x 4 had another in the tank, but know form would have suffered big time. Great muscle control.
295 x 4. Just like the previous set. Go to 335 for top set. Also, get those 5 reps in all work sets.

Weighted Chins
BW + 45 x 6 strong set. All singles, but just a brief touch between reps
BW + 35 x 6 (3+1+1+1)
BW + 35 x 6 (3+1+1+1) no momentum.
BW (chins) x 13 (7+2+2+1+1)

Do body weight pull ups next week. Alternate each week.

Inverted Ring Pull-Ups
BW x 12 Nice and controlled. Tough last few without cheating
BW x 9 to the arm pits. No momentum.
BW x 7
90 sec rest or less between sets

Handstand holds
35 sec x 2 solid sets. Last set @ 30 sec. Last set still brutal. 90 sec rest between sets.

Cable pulls rear delts
35 x 12 tough weight. Watch the momentum.
30 x 12. Better. No pivoting of the body. Strict.
30 x 12. Broken set on both arms. Very tough. Remained strict.

Squats

Weight: 177.8

Back Squats (deep-no bench)
135 x 8
205 x 8
245 x 5 perfect form. Below parallel. Wide base.
225 x 6 no bowing of knees. Deep.
225 x 6 a little bowing on 6. Good form though.
Up top set to 265 next week. Work sets 235.

Bulgarian Squats
70 x 8 per leg L/R this is going to suck.
70 x 8 per leg R/L left struggled on the last few. Not broken though.
70 x 8 per leg L/R right struggled on last few. Right (3+3+2) awful. Just awful.
Up to 75 next time

Jump Squats x 20 puke. (12+4+4)
Rubber legs. Great set.

Military Seated DB Press
30 x 12 Easy 12
40 x 12 Strong 12
50 x 8
50 x 7 great set.
50 x 6 Keep work set at 50 for another few weeks or so.

Weighted Dips
BW + 45 x 8 feel a bit weak and a twinge in my elbow. Watch form.
BW + 45 x 8
BW + 45 x 6 just shy of lockout on 7
BW x 13 all one set! last rep tough

Scott Tricep Presses
140 x 10
140 x 7 good set
140 x 7
Immediately:
Cable press downs
110 x 9 perfect effort

Cardio/Accessory Lifts

Weight: 175.6

Walk 2.0 incline @ 3.8 mph for one hour.

Wrestling Bridges
BW 10 x 3

Frontal Neck
25 x 15
25 x 15
25 x 15 yowza

Side
25 x 15
Need a better way to train lateral neck.

Side planks on bench each side for 30 sec
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DL

Weight 176.6

Deadlifts
225 x 5
325 x 4. Great set! Felt strong and controlled.
295 x 5 solid set. Short regrip between 4/5
295 x 4 had another in the tank, but know form would have suffered big time. Great muscle control.
295 x 4. Just like the previous set. Go one more week and then go to 305 for work sets. Good set.

BW Pull-ups
BW x 8 strong set. No break
BW x 8 (5+1+1+1)
BW x 8 (4+2+1+1) no momentum.
BW (chins) x 12 (5+3+1+1+1+1)

Do weighted chin-ups next week. Alternate each week.

Scott Lat Pulls
150 x 10 Nice and controlled. Felt easy. Need more weight.
150 x 12
150 x 10 great control. No tricep or bicep involvement

Handstand holds
35 sec x 2 solid sets. Last set @ 30 sec. Last set still brutal. 90 sec rest between sets.

Cable pulls rear delts
30 x 12 x 3 very controlled. No momentum. No cheating. Good workout brother! Up weight next time!

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Squats

Back Squats (deep-no bench)
135 x 8
185 x 8
205 x 8 perfect form. Below parallel. Wide base.
225 x 6 no bowing of knees. Deep.
245 x 5 a little bowing on 4/5. Good form though.

Bulgarian Squats
65 x 8 per leg L/R
65 x 8 per leg R/L left struggled on the last few.
65 x 8 per leg L/R right struggled on last few.
Up to 70 next time.

Military BB Press
135 x 12 spot off rack. Easy 12
155 x 10 spot off rack. Strong 10
145 x 7 spot off rack. Just inches from lockout.
145 x 6 great set. Had spotter help take it off the rack. Big help. Keep top set at 145 for another few weeks or so.

Weighted Dips
BW + 45 x 7 feel a bit weak and a twinge in my elbow. Watch form.
BW + 45 x 7
BW + 45 x 6 nasty 6
BW x 14 all one set! last rep tough

Scott Tricep Presses
140 x 10
140 x 8 good set
140 x 6
Immediately:
Cable press downs
110 x 8

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Cardio/Accessory Lifts

Weight: 174.5

Walk 2.0 incline @ 3.8 mph for one hour.

Wrestling Bridges
BW 10 x 3

Frontal Neck
25 x 15
25 x 12
25 x 15 yowza

Side
25 x 15
Need a better way to train lateral neck.


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Chest

Incline Press
65 x 8
90 x 5
80 x 6 good set.
80 x 5 good form. Fought a bit for 5.
80 x 5 Good weight/effort. Go until 6 on each set.

Ring flys + press superset
BW x 10 each solid set! Felt very strong.
BW x 10 each (5+3+2)
BW x 10 each (6+2+1) did a few extras since I got chatting with a couple young bucks.
BW Maltese x 5 yowzers! Super strict.

Cable flys (high flys)
60 x 9
60 x
60 x
chest wide and expanded Wide arms, slight bend; then immediately:
35 x 12 straight arms- no cheat, no pause.

Pullovers DB
60 x 10
60 x 10
60 x 10 great weight. Last set was brutal. Very strict- full stretch.

Calf raise machine/ BW burnouts
220 x 15 full lockout then 20 BW burnouts
220 x 15/ 20 Wow! FULL lockout to bone support on each rep. Gnarly.
220 x 15/20 controlled. nice set. Holy crap.

Scott EZ Supersets next week-left elbow is tweaky today

DB Standing Curls
40 x 8 per arm (alternating)
40 x 7 per. No cheating at all.
40 x 6 then immediately:
35 x 3 per
25 x 8 per
20 x 8 per
15 x 8 per
10 x 10 per
NO REST BETWEEN SETS. Arms on fire. Great set.

DL

Deadlifts
225 x 5
325 x 3
285 x 5 great job. Felt fairly easy on this set.
285 x 5 solid set. Straight through all reps.
285 x 5 short break between 3 and 4. 4/5 good. Went one more week at 285. Up work set to 295 next week.

Weighted chin-ups
BW + 35 x 6 (3+2+1) strong set.
BW + 35 x 6 (3+2+1)
BW + 35 x 6 (3+1+1+1)
BW (chins) x 12 (6+2+1+1+1+1)

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

DB Rows
75 x 8 per arm. Nice and controlled.
75 x 8 very controlled- good weight
75 x 8 try to limit bicep involvement

Handstand holds
35 sec x 2 solid sets. Last set @ 25 sec. Last set still brutal. 90 sec rest between sets.

Cable pulls rear delts
30 x 12 x 3 very controlled. No momentum. No cheating. Good workout brother!

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Squats

Front Squats
135 x 6
155 x 6
155 x 5 good form. Grease the groove this week. Low back feeling it more than legs.
155 x 5 Perfect form.
155 x 5

BB Snatch (one arm)
45 x 5 (empty bar) x 5
65 x 3 per arm x 2 sets

DB Snatch
80 x 4 per arm L/R
85 x per arm

Military BB Press
135 x 12
145 x 8 spot off
145 x 7
145 x (no time today)

Ring Dips
BW x 9
BW x 10
BW x 7
BW x 6

Scott Tricep Presses
140 x 8
140 x 9
140 x 9

Close grip EZ BB Press
95 x 10

Forearm wind ups- 10#
Back/Forward
Back /Forward
Back/Forward yowzers!

Chest

Incline Press
65 x 8
90 x 4
80 x 6
80 x 5 good form. Fought a bit for 5.
80 x 4. Good weight. Go until 6 on each set.

Ring flys + press superset
BW x 10 each
BW x 10 each (5+2+3)
BW x 10 each (4+3+2+1)
BW Maltese x 4 yowzers!

Cable flys (low flys)
30 x 8 x 3 chest wide and expanded Wide arms, slight bend; then immediately:
15 x 12 straight arms- no cheat, no pause.

Pullovers DB
55 x 10
55 x 10
55 x 10 up to 60 next time. great set!

Calf raise machine/ BW burnouts
200 x 15 full lockout then 20 BW burnouts
200 x 15/ 20 Wow! FULL lockout to bone support on each rep. Gnarly.
200 x 20 controlled. nice set. Holy crap.

Scott Curl Supersets (straight bar/EZ reverse)
60 x 8/45 x 8
60 x 5/45 x 5
60 x 4/45 x 5 no rest between Supersets at all.

Cardio/Accessory Lifts

60 minutes @ 2.0 incline/3.8 mph

4 way neck
10# plate x 25 reps side
25# plate rear
25# plate front (need head strap)

Wrestlers Bridge front/back
BW x 10/10
BW x 10/10

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DL

Deadlifts
225 x 5
325 x 3
285 x 5 great job. Felt fairly easy on this set.
285 x 5 short break between 3 and 4.
285 x 5 short break between 3 and 4 and 4 and 5. Good set today. Up work set to 295 next week.

Pull-ups
BW x 7 strong set.
BW x 7 (5+2) shoulders and elbows back. Watch form.
BW x 7 (5+1+1)
BW (chins) x 12 (6+2+1+1+1+1)

Do weighted chins next week.

DB Rows
75 x 8 per arm. Nice and controlled.
75 x 8 very controlled- good weight
75 x 8

Handstand holds
35 sec x 2 solid sets. Last set @ 30 sec. Last set still brutal. 90 sec rest between sets.

DB rear delts
25 x 10 x 3 very controlled. No momentum. No cheating. Good workout brother!

Chest

Incline Press
65 x 8
90 x 4
75 x 8
75 x 5
75 x 4 tough set
Keep at 90 and bottom set at 75 for another week or two.

Ring flys + press superset
BW x 10 each (8+2)
BW x 10 each (4+3+3)
BW x 10 each (4+3+3) shoulders a little twingy.
BW Maltese x 4 yowzers

Cable flys (low flys)
30 x 8 x 3 chest wide and expanded Wide arms, slight bend; then immediately:
15 x 12 straight arms- no cheat, no pause.

Pullovers DB
50 x 8
50 x 8
50 x 8 up to 55 next time

Calf raise machine/ BW burnouts
200 x 15 full lockout then 20 BW burnouts
200 x 15/ 19 Wow! FULL lockout to bone support on each rep. Gnarly.
200 x 15/20 (9+6) controlled. nice set. Holy crap.

Cable Row Bicep curls (straight bar/EZ reverse)
60 x 8
60 x 8
60 x 7
Then immediately:
Rope cable hammer curls
35 x 15
35 x 15
35 x 15
One minute rest between

Cardio/Accessory Lifts

50 minutes @ 2.0 incline/4.0 mph

4 way neck
10# plate x 25 reps side
25# plate rear
25# plate front (need head strap)

Wrestlers Bridge
BW x 10
BW x 10

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DL

Deadlifts
225 x 5
315 x 5 Good muscle control.
285 x 5 great job.
285 x 5 30 sec between 4 and 5 Nice work set.
285 x 4 Good weight. 4 was perfect. Feeling a bit strained on 4. Could probably have done a 5, but not without getting very ugly. Good set today. Up top set to 325 next week.

Pull-ups
BW x 7 (6+1) why am I so weak in this position?! Watch shoulders.
BW x 7 (4+1+1+1) shoulders and elbows back. Watch form.
BW x 7 (3+1+1+1+1)
BW (chins) x 12 (6+2+1+1+1+1)

DB Rows
70 x 8 per arm. Nice and controlled.
70 x 8 very controlled- good weight
70 x 8. Up weight next week.

Handstand holds
35 sec x 2 solid sets. Last set @ 30 sec. Last set still brutal. 90 sec rest between sets.

DB rear delts
20 x 9 x 3 very controlled. No momentum. No cheating. A few very painful reps there. Good pain, not injury pain. Good workout brother!

Squat

Squats
225 x 6 feel really weak. Focus on knees staying out.
255 x 5. A little bow on 5.
245 x 5 bow starts on 5. Good form.
225 x 6 solid set. Perfect form.
225 x 6 great set. Keep all weight the same for one more week.

DB Snatch
70 x 5 per arm R/L
80 x 4 per arm L/R
85 x per arm

Military BB Press
135 x 12
145 x 8 spot off
145 x 7
145 x (no time today)

Weighted Dips
BW + 45 x 7 nice!
BW + 45 x 7 solid fight!
BW + 35 x had to cut this set out for time
BW x 8 good job brother!

Forearm wind ups- no time! Do tomorrow!
Back/Forward
Back /Forward
Back/Forward yowzers!

Chest

Incline Press
65 x 8
90 x 3
75 x 7
75 x 5
75 x 5
Keep at 90 and bottom set at 75 for another week or two.

Ring flys + press superset
BW x 10 each (7+3)
BW x 10 each (4+3+3)
BW x 10 each (4+3+3) shoulders a little twingy.

Cable flys
45 x 12 x 3 last set a bit sloppy towards the end. strict form. Wide arms, slight bend; then immediately:
30 x 12 straight arms- no cheat, no pause. Easier this week.

Pushup burnout x 20

Calf press machine (free weight leg press)
360 x 12 full lockout
360 x 12. Wow! FULL lockout to bone support on each rep. Gnarly. Limit any bend in the knees on eccentric portion.
360 x 13 (10+3) nice set. Holy crap.

Scott Curl Supersets (straight bar/EZ reverse)
60 x 8/45 x 8
60 x 6/45 x 6
60 x 5/45 x 4 great set no rest between Supersets at all.

Great workout! Good effort.

DL

Deadlifts
225 x 5
315 x 4 Chalked. Good muscle control.
285 x 5. Rough set. Nice work.
285 x 4. Nice work set. Slight 20 sec breaks between 3 and 4.
285 x 4 Good weight. 4 was perfect.

Pull-ups
BW x 7 (6+1) why am I so weak in this position?! Watch shoulders.
BW x 7 (5+1+1) shoulders and elbows back. Watch form.
BW x 7 (4+1+1+1)
BW (chins) x 12 (5+3+1+1+1+1)

Scott Lat Pulls (end tower- weight slightly different)
80 x 8 wide grip-very strict.
80 x 8 very controlled- good weight
80 x 7 locked arms-very controlled.

Handstand holds
35 sec x 2 solid sets. Last set @ 30 sec. Last set still brutal. 90 sec rest between sets.

Rear delt cable pulls
25 x 12 x 3 very controlled. No momentum. No cheating. A few very painful reps there. Good pain, not injury pain. Good workout brother!

Squats

Bench Squats 

225 x 6 feel really weak. Focus on knees staying out. 
255 x 5 knees turning in on last rep. Keep em out brother! Even if you have to do less weight. 
245 x 4 knees started to bow, I forced them out and I couldn't stand. Lets strengthen that weak link before going to higher weights where you may injure yourself. 
225 x 6 makes huge difference to keep knees out. 6 was a bit sloppy. Good weight for now. 
225 x 5  started to buckle. Keep them strict for a few weeks and lets see what happens. 

Bulgarian Squats BB 
65 x 8 per leg yowza
65 x 8 per leg. R/L left almost didn't happen. Last two were nasty. 
65 x  per leg. L/R right broken (4+4)

Military BB Press 
135 x 12 spot off rack 
145 x 9 spot off rack 
145 x 5 spot off rack 
145 x 6 great set. Had spotter help take it off the rack. Big help. Keep top set at 145 for another week or so. 

Weighted Dips 
BW + 35 x 9 solid set. 
BW + 35 x 8 Nice work. Keep form strict and mind the shoulders. Just shy of lockout on #8 
BW + 35 x 8 Fought for 8. Great set. 
BW x 14 all one set! last rep tough

Next week go 45. 

Forearm wind ups 10#

Back/Forward

Back /Forward

Back/Forward yowzers!

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Chest

Incline Press
65 x 8
90 x 4
75 x 7
75 x 5
75 x 4
Good set. Felt ok. Keep at 90 and bottom set at 75 for another week or two.

Ring flys + press superset
BW x 10 each (8+2)
BW x 10 each (5+4+1)
BW x 10 each (9+1) shoulders a little twingy.

Cable flys
45 x 12 strict form. Wide arms, slight bend; then immediately:
30 x 12 straight arms- no cheat, no pause. Yowzers.

Pushup burnout x 20

Calf press machine (free weight leg press)
270 x 12 too easy
360 x 12. Wow! FULL lockout to bone support on each rep. Gnarly.
360 x 12 nice set

Scott Curl Supersets (straight bar/EZ reverse)
60 x 8/45 x 8
60 x 7/45 x 7
60 x 5/45 x 7 great set

DL

Deadlifts
225 x 5
315 x 4 Chalked. Good muscle control.
285 x 5. Rough set.
285 x 4. Nice work set. Slight 20 sec breaks between 3 and 4.
285 x 3. Good weight. Great set.

Pull-ups
BW x 6 why am I so weak in this position?! Watch shoulders.
BW x 6 (5+1) shoulders and elbows back. Watch form. A bit tough on shoulder)
BW x 6 (3+1+1+1)
BW (chins) x 12 (5+3+2+2)

Scott Lat Pulls (end tower- weight slightly different)
75 x 8 wide grip-very strict. Need more weight.
75 x 8 very controlled- good weight
75 x 7 locked arms-very controlled.

Handstand holds
30 sec x 3 solid sets. Getting easier. Last set still brutal. Go at least one more week before upping time under tension. First two sets fairly easy. 90 sec rest between sets. Not ready yet. 3rd set still too tough to move on.

Rear delt cable pulls
25 x 12 x 3 very controlled. No momentum. Last set a bit tough. Good weight. Keep it controlled and on the easier side to keep your shoulders from getting hurt again.

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Squats

Bench Squats 

225 x 6 feel really weak. 
265 x 5
245 x 6
245 x 6
245 x 6

Bulgarian Squats BB 
65 x 8 per leg yowza
65 x 8 per leg. Right (4+4)
65 x  per leg. Did right leg first. Left was brutal. (2+2+2+2)

Military BB Press 
135 x 12 spot off rack 
145 x 12 spot off rack 
155 x 6 spot off rack 
155 x 4 great set. Had spotter help take it off the rack. Big help. Keep top set at 145 for another week or so. 

Weighted Dips 
BW + 35 x 8 solid set. 
BW + 35 x 9 Nice work. Keep form strict and mind the shoulders. Just shy of lockout on #8 
BW + 35 x 8. Fought for 8. Great set. 
BW x 15 -all one set! last rep tough

Go one more week like this then bump it up to 45. 

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Chest

Chest

Incline Press 
60 x 8 too light for a decent warmup. Go to 65 and maybe even 70. 
90 x 5 
75 x 6
75 x 4
75 x 4
Good set. Felt strong. Keep at 90 and bottom set at 75 for another week or two. 

Ring flys + press superset 
BW x 10 each (8+2) 
BW x 10 each (5+3+2) 
BW x 10 each (9+1) shoulders a little twingy. 

Cable flys 
45 x 12 strict form. Wide arms, slight bend

Pushup burnout x 15 

Calf press machine 
330 x 12 
330 x 12 yowza 
330 x 12 aroooooo! Up weight a bit? 

Wide grip EZ Curls 
75 x 8 
75 x 8 tough 8! Fought for it. 
75 x 5

DL

Deadlift 

225 x 5 
225 x 5 
315 x 2 Chalked.  
275 x 5
275 x 5 perfect set. Good effort. Up everything slightly. 325/285 respectively. (I did one more week at this weight since the last few weeks I was sick.)

Pull-ups
BW x 6 
BW x 6 (4+2) shoulders and elbows back. Watch form. A bit tough on shoulder)
BW x 6 (3+1+1) 
BW (chins) x 12 (5+3+2+2) 

Scott Lat Pulls 
150 x 9 wide grip-very strict. Need more weight. 
150 x 9 very controlled, but feeling very easy today 
150 x 8 locked arms-very controlled. 

Handstand holds 
30 sec x 3 solid sets. Getting easier. Last set still brutal. Go at least one more week before upping time under tension. First two sets fairly easy. 90 sec rest between sets. 

Rear delt cable pulls 
25 x 12 x 3 very controlled. No momentum. Last set a bit tough. Good weight. Keep it controlled and on the easier side to keep your shoulders from getting hurt again. 

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Sick day

I'm a week and a half into a cold, so I'm basically trying to do something without throwing my system into shock. Fairly light and low intensity.

DL

225 x 5
225 x 5
295 x 3

Pull ups
BW x 12
BW x 8
BW x 8

DB Incline Press
60 x 8
75 x 8
75 x 7
75 x 5 a bit dizzy. Weight isn't too bad though.

Cybex cable crosses
5 x 12
6 x 10
6 x 10

Straight BB Curl
60 x 7
60 x 6 really dizzy. Lets call it a day champ.

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Squats

Bench Squats
225 x 8
285 x 3
245 x 6
245 x 6
245 x 6 raise work sets to 255 next week.

Bulgarian Squats BB
55 x 8 per leg. barf.
55 x 8 per leg. Right leg harder than left. Tough set.
55 x 8 per leg right leg did 5+3

Military BB Press
135 x 12 spot off rack
145 x 10 spot off rack
145 x 7 spot off rack
145 x 8 great set. Had spotter help take it off the rack. Big help. Keep top set at 145 for another week or so.

Weighted Dips
BW + 35 x 8 solid set.
BW + 35 x 7. Nice work. Keep form strict and mind the shoulders. Just shy of lockout on #8
BW + 25 x 8. Fought for 8
BW x 12 -all one set! last rep tough

Chest

Incline Press
60 x 8
85 x 5
75 x 6
75 x 4
75 x 4
Feel kind of weak today. Next week try 90 and keep the bottom set at 75.

Cable Flys
50 x 12
60 x 9
60 x 7
60 x 8 strict form. Controlled.

Flat BB Bench
135 x 5
135 x 6
135 x 5

Pushup burnout x 20

Calf press machine
280 x 12 (new machine)
300 x 12 yowza
320 x 12 aroooooo!
340 x 12 wow. Rough stuff.

DB Curls
45 x 8 little shoulder twinge. Go back to 40.
40 x 8 tough 8! Fought for it.
40 x 8

Reverse EZ Curls
45 x 8
45 x 8
45 x 8 up weight next time?
Very little rest between sets. Good workout today boss!

DL

Deadlift 

225 x 5 
225 x 5 
315 x 4 good set. Chalked.  
275 x 5
275 x 5 perfect set. Good effort. Up everything slightly. 325/285 respectively. 

Weighted Chins 
35 x 6 (3+1+1+1) 
25 x 6 (3+2+1) 
25 x (3+1+1) 
BW x 12 (5+3+2+2) 

Scott Lat Pulls 
150 x 10 wide grip-very strict. Need more weight. 
150 x 9 very controlled, but feeling very easy today 
150 x 8 locked arms-very controlled. 

Handstand holds 
30 sec x 3 solid sets. Getting easier. Last set still brutal. Go at least one more week before upping time under tension. First two sets fairly easy. 90 sec rest between sets. 

Rear delt cable pulls 
25 x 12 x 3 very controlled. No momentum. Last set a bit tough. Good weight. Keep it controlled and on the easier side to keep your shoulders from getting hurt again. 

Squats

Bench Squats
225 x 8
285 x 1 feel really weak today.
275 x 3
245 x 6
245 x 4
245 x 5
Try again to top set with 285.

DB Step ups
50 x 8 per leg
50 x 8 per leg. yowzers
50 x 8 per leg.

Military BB Press
135 x 11 spot off rack
135 x 11 spot off rack
135 x 12 spot off rack
135 x great set. Had spotter help take it off the rack. Big help. Up weight next week. Solid sets.

Weighted Dips
BW + 35 x 8 solid set.
BW + 35 x 7. Nice work. Keep form strict and mind the shoulders.
BW + 25 x 8. Fought for 8
BW x 12 -all one set! last two reps brutal

Chest

Incline Press
60 x 8
85 x 5
75 x 7
75 x 5
75 x 4
Good set. Felt strong. Go to 90 and keep the bottom set at 75.

Ring flys + press superset
BW x 10 each (7+2+1)
BW x 10 each (5+2+2+1)
BW x 10 each (3+3+3+1) shoulders a little twingy.

Cable flys
45 x 12 strict form. Wide arms, slight bend

Pushup burnout x 15

Calf press machine
330 x 12
330 x 12 yowza
330 x 12 aroooooo! Up weight a bit?

DB Curls
40 x 8
40 x 8 tough 8! Fought for it.
40 x 8

Very little rest between sets. Good workout today boss!

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Squats

Bench Squats
225 x 8
275 x 5
245 x 6
245 x 7
245 x 7
Up everything next week!

Forward DB Lunges
40 x 8 per leg
40 x 8 per leg. yowzers
40 x 8 per leg. Very hard 8. Good weight. Tough sets. Try 45 next time.

Military BB Press
135 x 10 spot off rack
135 x 11 spot off rack
135 x 6 spot off rack
135 x 5 great set. Had spotter help take it off the rack. Big help.

Weighted Dips
BW + 25 x 9 watch the shoulder and elbows. Keep form strict.
BW + 25 x 8
BW + 25 x
BW x 12 -all one set! last two reps brutal

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Squats

Bench Squats
225 x 8
275 x
245 x
245 x
245 x

Bench step ups
50 x 8 per leg
50 x 8 per leg
50 x 8 per leg. Good weight. Tough sets.

Military BB Press
135 x 8
135 x 10
135 x 7
135 x 6 great set. Had spotter help take it off the rack. Big help.

Weighted Dips
BW+25 x 7 watch the shoulder and elbows. Keep form strict.
BW + 25 x 7 fought for the last one.
BW + 25 x 5
BW x 12 (9+3) last one brutal

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Chest

Incline Press
60 x 7
85 x 4
75 x 5
75 x 3
70 x 5
Good weight.

Ring flys + press superset
BW x 10 each (7+2+1)
BW x 10 each (5+2+2+1)
BW x 10 each (3+2+2+2+1) shoulders a little twingy.

Cable flys
45 x 12 strict form. Wide arms, slight bend

Pushup burnout x 15

Calf press machine
330 x 12
330 x 12 yowza
330 x 9+3 aroooooo!

DB Curls
40 x 8
40 x 8 tough 8! Fought for it.
40 x 8 (6+2)

Revers curls
45 x 8
45 x 8 good set
45 x 8 tough 8

Very little rest between sets. Good workout today boss!

DL

Deadlift
225 x 5
225 x 5
315 x 2 1/2 I think my grip gave out before I did. Bring chalk next week and try again. You can get three out of this.
275 x 4 grip slipping like crazy. Bar extra knurled but slippery.
275 x 4 ditto as above. There's more in the tank I think.

Weighted Chins
35 x 6 (3+1+1+1)
25 x 6 (3+2+1)
25 x (3+1+1)
BW x 12 (6+2+2+1+1)

Scott Lat Pulls
140 x 8 wide grip-very strict
150 x 8 very controlled, but feeling very easy today
150 x 8 locked arms-very controlled.

Handstand holds
30 sec x 3 solid sets. Getting easier. Last set still brutal. Go another week before upping time under tension

Rear delt cable pulls
20 x 12 x 3 very controlled.

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Squats

Bench Squats
225 x 6
275 x 3
245 x 6
245 x 5
245 x 6 great set

Bench step ups
50 x 8 per leg
50 x 8 per leg
50 x 8 per leg. Good weight. Tough sets.

Military BB Press
135 x 8
135 x 10
135 x 7
135 x 6 great set. Had spotter help take it off the rack. Big help.

Weighted Dips
BW+25 x 7 watch the shoulder and elbows. Keep form strict.
BW + 25 x 7 fought for the last one.
BW + 25 x 5
BW x 12 (9+3) last one brutal

Chest

Incline Press
60 x 7
80 x 6 good solid set-85 next week?
70 x 6
70 x 6
70 x 5
Go to 85 and 75 respectively

Ring flys + press superset
BW x 10 each
BW x 10 each (5+2+2+1)
BW x 10 each (5+2+2+1)

Pushup burnout x 17

Calf press (free weights)
95 x 12
95 x 12 (10+2) yowza
95 x 9+3 aroooooo!

EZ Curls
75 x 8
75 x 8 tough 8! Fought for it.
75 x

Cable superman curls
40 x 6
40 x 7
40 x 7

Very little rest between sets. Good workout today boss!

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DL

Deadlift 
225 x 5 
225 x 5 
315 x 2
275 x 4 good set
275 x 4 tough 4. Great set. 

Weighted Chins 
35 x  5(3+1+1) 
25 x 6 (3+2+1) 
25 x 5 (3+1+1) 
BW x 12 (6+2+2+1+1) 

Scott Lat Pulls 
140 x 8 wide grip-very strict 
140 x 8 
140 x 8 locked arms-very controlled. Good set. 

Handstand holds 
30 sec x 3 (last set 20, 10 with about a 20 sec break. Very tough set)

Rear delt cable pulls 
20 x 12 x 3 very controlled.

Squats

Bench Squats
135 x 8
225 x 6
275 x 1 Much stronger than last weeks
245 x 6
245 x 5
245 x

Bench step ups
45 x 12per leg
45 x 12 per
45 x 12 per up weight next week and drop reps to 8 again

Military BB Press (machine)
80 x 8
80 x 8
80 x 5
80 x 4

Weighted Dips (weight machine)
110 x 9 watch the shoulder and elbows.
140 x 8
140 x
BW x 12 baaaarely squeezed it out

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Chest

Incline Press (not hourglass handles. Makes a difference)
60 x 7
80 x 4
70 x 6
70 x 3
65 x 3
60 x 6
60 x 6

Ring flys + press superset
BW x 10 each
BW x 10 each (6+2+2)
BW x 10 each (5+2+1+1)

Pushup burnout x 15

Calf press (free weights) (Phoenix slightly different)
70 x 12
70 x 12 yowza
70 x 9+3 aroooooo!

EZ Curls
80 x 8
80 x 6
80 x 5

Spider Scott Preachers
20 x 8
30 x 6
30 x 6

DL

Deadlift
225 x 5
225 x 5
315 x 1 grip slipped
275 x 3
275 x 3

DB Snatch
70 x 5 per arm
80 x 3 per arm ( just shy of lock out on left)

Chins
BW x 9
BW x 8 (6+2)
BW x 7 (5+2)

Scott Lat Pulls
65 x 10 wide grip-very strict
72 x 8
72 x 8
locked arms-very controlled. Good set.

Handstand holds
30 sec x 3 (last set was about 20 sec. No head on wall, totally unsupported.)

Rear delt cable pulls
20 x 12 x 3 very controlled.

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Squats

Bench Squats
135 x 8
225 x 6
275 x 1
245 x 4
225 x 4
225 x 4

Bench step ups
40 x 8 per leg
40 x 8 per
40 x 8 per up weight next week

Military BB Press
115 x 12
135 x 4
135 x 6
135 x 6 good weight

Weighted Dips
BW+25 x 7 watch the shoulder and elbows. Ease back brother.
BW + 25 x 7
BW + 25 x 6
BW x 12

Chest

Incline Press
60 x 6
75 x 6 go to 80 next week
70 x 6
70 x 5
70 x 4

Ring flys + press superset
BW x 10 each (8+1+1)
BW x 10 each (6+3+1)
BW x 10 each (5+2+1+1+1)

Pushup burnout x 15

Calf press (free weights)
70 x 12
95 x 12 yowza
95 x 9+3 aroooooo!

EZ Curls
85 x 6
85 x 5
85 x 5

Cable superman curls
35 x 12
40 x 8
40 x 8

DL

Deadlift
225 x 5
225 x 5
315 x 1
275 x 3
275 x 3

Weighted Chins
35 x 4 (2+1+1)
25 x 6 (3+2+1)
25 x 6 (3+1+1+1)
BW x 12 (6+2+2+1+1)

Scott Lat Pulls
130 x 8 wide grip-very strict
130 x 8
140 x 8 locked arms-very controlled. Good set.

Handstand holds
30 sec x 3

Rear delt cable pulls
20 x 12 x 3 very controlled.

Squat

Bench Squats
135 x 8
225 x 6
225 x 5
225 x 6
225 x 5
225 x 3
Higher reps to work into heavier work loads. Right knee acting up a bit so ease into it.

Bench step ups
40 x 8 per leg
40 x 8 per
40 x 8 per rough last few

Military BB Press
115 x 12
115 x 12
115 x 11

Weighted Dips
BW+25 x 6 watch the shoulder and elbows. Ease back brother.
BW x 8
BW x 8

Chest

Incline Press
60 x 6
75 x 5
70 x 6
70 x 6
70 x 4
Maybe up all the weight a bit next time.

Cable flys
60 x 12
60 x 10 very strict
50 x 12

Calf press
330 x 12
330 x 12
330 x 12

EZ Curls
75 x 8
75 x 8
75 x 5+3

Reverse curls
45 x 12 x 2

DL

Deadlift
225 x 5
225 x 5
275 x 3
275 x 3
275 x 3

Weighted Chins
35 x 4 (2+1+1)
25 x 6 (4+2)
25 x 6 (3+3)
BW x 12 (5+2+2+2+1)

Scott Lat Pulls
150 x 8
150 x 8
150 x 8 locked arms-very controlled. Good set.

Handstand holds
30 sec x 3

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Squats

Bench Squats
135 x 8
225 x 6
225 x 8
225 x 8 tough last couple
225 x 8 rough #8
225 x 8 tough set after 4
Higher reps to work into heavier work loads. Right knee acting up a bit so ease into it.

Bench jumps
BW x 12 per leg x 2

Military BB Press
115 x 12
115 x 12
115 x 8+3

Weighted Dips
BW+35 x 4 watch the shoulder and elbows. Ease back brother.
BW x 8
BW x 8


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Cardio

1 hour walking at 4 mph and 3 incline.

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Chest

Incline Press
60 x 6
80 x 2 ( shoulder twinge-stopped)
60 x 8
70 x 6
70 x 6

Rings
Flys/press (superset) 10 x 10 slight shoulder pain- only presses today
Press x 10 (5, 5)
Press x 10 (8, 2)
Press x 10 (6, 3, 1)

Calf press
330 x 12
330 x 12
330 x 12

EZ Curls
75 x 8
75 x 6, 2
75 x 4, 4

Reverse curls
35 x 15

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Chest

DB Incline Press
55 x 6 warm up
80 x 4
70 x 7
70 x 5
70 x 4

Ring Flys Supersets
BW x 10 presses

BW x 10 presses

BW x 10 presses weak!!!!

Pushups
BW x 15 spent

Calf Press
330 x 12
330 x 12
330 x 12

EZ Curls/Superset w/reverse EZ curls
75 x 8
75 x 7
75 x 6

Chest

DB Incline Press
55 x 6 warm up
85 x 5
70 x 8
70 x 6
70 x 7

Ring Flys Supersets
BW x 10 (10 flys+10 presses) 8+2
BW x 10 (10 flys+10 presses) 5+4+1 rear left shoulder acting up a bit on flys
BW x 20 presses (10 + 10) flys hurting shoulder too much

Pushups
BW x 15 spent

Calf Press
330 x 12
330 x 12
330 x 12

EZ Curls/Superset w/reverse EZ curls
75 x 8/55 x 8
75 x 8/55 x 8
75 x 6/55 x 8

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DL

225x5
225x5
315 x 1 aaaargh!
275 x 3
275 x 3

Weighted Chins
BW + 45 x 4
BW + 35 x 6
BW + 25 x 6
BW x 12 (6+3+2+1)

Scott lat pull downs
150 x 8
150 x 8
150 x 8

Handstand holds
30 sec x 3

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Phoenix workout

DB Snatch
65 x 4 per arm
75 x 4 per arm
80 x 3 per arm

Pull ups-Neutral grip
BW x 12 x 3 last few reps tough

Penday rows
110 x 8
110 x 8
110 x 8

Larry Scott Lat Pulls
Stack x 8 x 3

Side DB delt raises
20 x 8 x 3

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Chest

DB Incline Press
55 x 6 warm up
80 x 6
70 x 7
70 x 6
70 x 5

Ring Flys Supersets
BW x 10 (10 flys+10 presses) 6+4
BW x 10 (10 flys+10 presses) 5+4+1
BW x 9 (9 flys+9 presses)5+3+1

Pushups
BW x 15 spent

Calf Press
330 x 12
330 x 12
330 x 12

DB Curls
40 x 8
40 x 8
40 x 8 rough last few. Could be more strict.

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Squats

Bench Squats
135 x 8
225 x 6
285 x4
245 x 6
245 x 6
245 x 6 up everything next week.

Wall Handstand
30 sec x 3

Weighted Dips
BW + 35 x 9
BW + 25 x 8
BW + 25 x 8
BW only x 15

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Chest

DB Incline Press
55 x 6 warm up
80 x 6
70 x 7
70 x 6
70 x 6

Cable Flys
60 x 12
65 x 12
65 x 10 then immediately:
40 x 14

Pushups
BW x 15 spent

Calf Press
330 x 12
330 x 12
330 x 12

EZ Bar Curls superset w/ Reverse EZ Curls
75 x 8 / 55 x 8
75 x 7 / 55 x 7
75 x 4, 65 x 3 / 45 x 8

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DL

225x5
225x5
315 x 1 aaaargh!
275 x 3
275 x 3

Weighted Chins
BW + 35 x 6
BW + 25 x 6
BW + 25 x 6
BW x 12 (6+3+2+1)

Scott lat pull downs
150 x 8
150 x 8

Handstand holds
30 sec x 3

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Squat

Bench Squats
135 x 8
225 x 5
275 x 4
245 x 5
245 x 4
245 x

Bench Jumps
BW x 12 per leg

Military BB Press
115 x 12
115 x 12
115 x

Weighted Dips
BW + 45 x 8
BW + 45 x
BW + 45 x
BW only x

Squat

Bench Squats
135 x 8
225 x 5
275 x 4
245 x 5
245 x 4
245 x

Bench Jumps
BW x 12 per leg

Military BB Press
115 x 12
115 x 12
115 x 11 (6+5)

Weighted Dips
BW + 45 x 7
BW + 35 x 7
BW only x 12
BW only x 12 tough set

Chest

DB Incline Press
55 x 6 warm up
80 x 5
70 x 8
70 x 5
70 x 5

Ring Flys+Press (2=1 rep)
BW x 10
BW x 10 (7+3)
BW x 10 (5+2+1+1)

Pushups
BW x 12 spent

Calf Press
330 x 12
330 x 12
330 x 12

EZ Bar Curls
75 x 8
75 x 8 (last two pretty rough)
75 x 6

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DL

225x5
225x5
315 x 1 this is pathetic
275 x 3
275 x 3

Weighted Chins
BW + 35 x 6
BW + 25 x 6
BW + 25 x 6
BW x 12 (6+3+2+1)

Scott lat pull downs
150 x 8
150 x 8

Rear delt complex (cable)
20 x 12 x 3

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Chest

DB Incline Press
60 x 8
80 x 4 no spot. Not bad after such a crappy layoff.
70 x 7
70 x 6
70 x 4. Pathetic.

Cable Flys
65 x 12
65 x 12
65 x 12

Pushup
BW x 25

Calf Press Machine
330 x 12
330 x 12
330 x 12

EZ Reverse Curls
65 x 8 good set. Solid 8
65 x 8
65 x 8 grip lets out a bit.

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Chest

DB Incline Press
55 x
90 x
80 x
80 x
80 x

Cable Flys
65 x 12
65 x 12
65 x 12

Pushup
BW x 25

Calf Raise Free Weight Machine
90 x 12 (2 plates)
90 x 12
90 x 12 good weight

EZ Reverse Curls
65 x 8 good set. Solid 8
65 x 8
65 x 8 grip lets out a bit.

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BB DL
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

The last few months have been less than one workout a week and I feel it. I gotta work back into heavy consistent training. This goes to show how important consistency is. Use it or lose it punk.

Weighted Chins
BW x 12 x 3

Scott Lat Pulls
140 x 8
150 x 8
150 x 8

DB Military Press
35 x 12 x 3

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