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.