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.