Tues/5/25.
Band stuff x 10mins…while B.S.ing.
Decline DB’s: 25@ 50’s/ 8@ 60, 80, 90, 80,80, 70, 70. Hard, smooth, with pause.
Rolling Tri’s: 2x25@ 30’s
Hammer Inc. machine: 3x15/ 3x10
Misc. band work= 1x 100 reps.
Cable Abs + Tri’s: 3x25 @ 25
Thurs/5/27
Stuff: 8x20
Block pulls @ 4": Many 3’s warming/working up.
1@ 365, 405, 445, 465.
4x4 cluster sets @ 405, pretty quick re-sets.
Glute + back raise: 2x15+15
Hanging Abs: 2x15
Misc. bosu abs: 1x50
Hammer pulldowns: 3x20
Bar + DB curls: 1x50
Sun/5/30.
2x 20 of:
Abs, low back, Hams, ADD/ABduct machines.
Wide stance/ Box SQ: several 3’s-5’s sets warming up.
Speed sets: 2x2 @ 225, 275, 295, 315.
1@ 315, 355, 385/ 3@ 405
Pulldowns: 3x15, hard stretch at tops.
Hanging leg raise: 3x15, hard crunch at tops.
That is all.
Weds/6/2.
Upper pumping work @ 60mins.
Yard work/projects every night this week, after work.
Sun/6/6.
Misc. 8x10, giant set.
Standing single hams: 3x10/ 3x5, back and forth.
SQ/paused: 4x10/ 4x5
Leg extensions: 3x20, super pumping.
Cable crunch: 3x15
ABDuct + ADduct machines: 1x30 each, assend/decend sets.
Monday/6/7
Seated shoulder press + pullaparts: 3x10 + 25.
Decline BE: 8@ 135, 155, 185, 195, 185.
Floor press: 135, 185, 225, 245, 3@ 235.
Lying Tri’s 3x10
Cable flys: 3x15
Shrug machine: 3x10, hard pauses.
Cable Bi’s and Tri’s: 1x60 each, assending-desend set.
Weds/6/9.
Warms; 10x10
Sumo/from floor: medium band.
Speed sets- 6x3@ 315/ 6x1@ 365/ 1@ 405, 425.
Hammer pulldowns/ stretchers: 4x10/ 50 rep drop set w/straps.
Leg Press machine: 3x20.
Cable pulldowns: 3x10
Hanging leg: 3x10
Nice deadlifting. Never could get into the sumo style.
Hey, thanks Hel-I do like to go back and forth with pulls.
Sunday/6/13.
Warms: 6x10/ 6x20
SQ/parallel box:
5x5/ 5x3/ 3x3@ 365, 30 sec. rest.
Back/glute raise giant set: 1x50
Hanging leg raise: 5x5, quick
Leg press machine: 1x20/ 1x50
Dips 5x5, right to overhead rope extensions, 1x50.
Face pulls: 1x50
Mon/6/14.
Shoulder press machine + Pullaparts: 4x15+15.
Inc. BE: 6x6/ 3x6@ 155, 3 sec. lower + pause.
OHP: 5x5@ 95, cluster set.
Decline DB’s: 3x15@ 60’s
Rolling Tri’s extensions: 2x30@ 30’s, a couple quick pause to finish.
Hammer row machine: 5x15
Bosu ball Abs: 1x50
Cable crunch: 5x10,
Tuesday Pumping Session.
Calf, hams, back raise, Abs, Bi’s and Tri’s: 1x50 each.
Seated Leg Press: 5x15, 3 sec. negatives
–50 squats after last set=bodyweight.
Banded RDL’s: 1x50
Bi’s + Tri’s with DB’s: 5x10+10/ 1x20+20
Kettle B. press: 5x10
Worked pretty quick, all the way.
Monday/6/28.
Back after 10 days off work- 10 days of no training: Family/tourist time in Chicago, with my lady.
Back at it tonight.
Mon/6/28.
Warms: 8x20
Box Squats:
3x2 clusters @ 225, 245, 265
10x2 @ 275.
Seated leg press: 2x 50.
Lying hams: 4x10/ drop set @ 40 reps
Cable Abs+ Bi’s: 3x15+15
V-ups + curls: 3x15+15
Tues/6/29.
Seat calf + pullaparts/band work: 5x10 + lots.
Inc. DB’s: 3x8/ 8@ 60, 70, 80, 70, 70, 60.
OHP: 5x3/ 5x3@ 135, quick sets.
Face pulls: 5x10
Overhead/cable Tri’s: 2x30
Seat calf: 3x20
Pulldowns: 3x20
Sat/7/3.
Another (sort of) pump party.
Leg extensions + standing ham curls: 5x15+15, pretty much non-stop alternating.
ABduct + ADduct machines: same as above.
Cable chest + reverse fly: 3x10+10.
Close stance SQ: 5x10/ 5x5, pause in the hole, no lockouts.
High pulls: 6x5
Pulldowns: 3x20
Seat wide row; assend +desending set of 70 reps.
Abs: 1x50
Nasty squats. I can feel the burn from here.
Thanks DCA- good to see your still lifting hard too 
Mon/7/5
Warm stuff: 10x10
Front SQ: worked up 4x5/ 4x3.
1@ 225, 255, 285/ 3x1@ 265. 285 was hard=it’s been awhile for fronts.
Box SQ: 6@ 225, 255, 275, 275
Good M’s: 4 x10@ 175= some light pumping, into lower back.
Lying hams: 3x20
3x10 each:
-hanging leg raise
-cable crunch
-swiss ball crunch
Tuesday
Warms: 8x15
Incline BE: 6x6/ 4x4@ 185
Flat bench/close grip: 4x6/ 4x6@ 175
DB Tri’s/floor: 2x30@ 30’s
1 arm DB rows: 15@ 80/ alternated 5’s @ 100=2 sets of 15.
V-bar set rows: 5x10@ 160
Shrug machine: 5x10@ 225