Friday.
Rear delt/ chest fly: 3x10+10
DB press: 5x10
Dips:
2x5@ BW and +25
5@ +45
3x3@ +70
15@ BW
Pulldowns: 4x6 working up to 4x4@ 165
Inc. BE: 5x10@ 135
Seat row machine: 1 x 50, multi grips.
Hanging leg 3x5 + standing crunch 3x10
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Sunday, 5/26
Abs x 3 sets
Calf x 8
Quads x 8
Close stance SQ/ ATG: Misc. sets close and wide stance, working up.
2x6@ 135, 185, 225,
Wide: 1 @ 225, 275, 315.
3x6@ 225
1x20@ 135
High pulls: misc. warm-ups, working up to;
1@ 135,45, 55, 65, 175
3x1@ 155
3x3@ 135.
Rear delt swings: 1x50
DB cleans: 1x50
Going to Chicago in a few weeks, and lifting here https://monstergaragegym.com/ while I’m in town.
Should be fun. 1 or 2 visits; Max Effort work…of course 
Nice. Have fun.
Thanks, I’ll be fueling up for days…
Tuesday.
Abs, shoulder, ADD/ABduct machine warm ups…Had a young, non-lifter pal join me (family connection), so it was a jumbled but decent lift tonight.
BE: worked up 5 x5, then 1’s up to 265 paused.
Seat DB press; 6’s @ 30, 35, 45, 55, 65/ 25@ 30
Trap bar: 135 on the bar, to show my buddy. Did shrug, row ect for 10-12 sets.
Dips (he wanted to): I did 10x5.
Lots of band stuff…and that was all for him. He did alright.
I’m gonna push him to keep on lifting; he needs some training in his life
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Thurs., 5/30.
Abs, face pulls, easy rows…
Sumo pull/ 6" blocks:
1@ 315, 355, 385, 415, 445.
Missed @ 475.
Conv off 6" blocks: 3x3@ 405
Bent rows: 2x25@ 135
Seat hams: 7x8 working up/ 1x50 drop set.
Hanging leg/knee: 5x10
Friday.
5 sets of standing crunch, misc. band pulls, calf.
Shoulder pumps: 3x 30 with DB’s
OHP: 5’s up to 5x3@ 135.
DB bench: 6@ 40, 50, 60/ 3x6@ 80’s/ 11 @ 80’s
Hammer Str. rows: 5x10-15.
Curls and pressdowns: 3x30 of each.
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Lost a Big O’l Bulldog named Archie yesterday (someone at work). She put him down at 12 1/2 yrs. old. He was blind and deaf, but when he caught the smell of someone he liked, he’d lower his anvil sized head and butt right into you
Sweet dog.
Sunday, 6/2.
Abs, rev. hyper, upper back stuff.
Comp. stance/parallel box: several sets up to;
3x2@ 225, 275,
3x2@ 295…to slow.
3x2@ 275, better.
G.M’s: 3 sets then 3x5@ 225, pretty dam low.
Sumo DL’s: 6 singles up to 6x1@ 315, snappy.
Upper back rows: 5x10
Straight calf: 10x10
Standing Abs: 5x10
Last 3 moves, mixed together.
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Tuesday
Tri’s: 3x20
Hammer St. chest: 5x10
Rear delt + band stuff.
Dips: 4 sets then 5x5@ +70lbs.
OHP: 5x10
Seat cable rows: 2x25
Curls + Tri.ext: 3x15+15.
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Weds., 6/5
Rev. hypers and reverse lunge: 3 sets/ Standing Abs 5x5, hard.
SQ/ close st.:
6 sets then 6x6@ 245/ 1x20@ 135
Lying hams: 3x15
ABduct/ ADduct machines: 1x50 reps each.
Curls + extension: 2x25 + 25
Thursday.
Abs 3x20, seat calf, band stuff.
Flat Bench: worked up to 1@ 255
DB Inc.: 4 sets then 3x8@ 80’s
Back raise: 4x10 + 80lbs.
High pulls: 8x1 then 3x1@ 155
DB cleans: 2x10/ 1x30
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Sat., 6/8.
Rev. hyper, calf, Abs…
Squats; regular, competition squats
1@ 315,345, 365
3x1@ 335.
Fronts:
6@ 95, 135, 185
4@ 225
5x2 cluster @ 245.
Overhead plate walk: 300’ @ 45lbs.
Seat hams: 2x25
Rev. lunges: 1 set of 50 per leg.
Cable crunch: 5x10
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Sunday.
Deads: pulled Con., med/wide sumo, for set up/form practice.
8x2-3 @ both 225 and 275.
Bent rows:
2x5@ 135, 185
5x1 cluster @ 225
2x25@ 135, changing grips.
DB fly: 5x10
Hammer Inc.: 4 sets + 4x6.
Pulldowns, 2 grips: 8x10 total.
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Tues., 6/11. Busy gym tonight…
Pulldowns: 1x50
Calf: 8x10
Rev. lunges: 25 each side.
Shrug machine: 1x50
V-squat machine: 10x10, EMOM
Pull-aparts: 1x100
Seated leg press: 5x20, EMOM
Quad extension: 5x10…
Back Home I am.
Monster Garage Gym was pretty cool. Lifted (easy) except for that day, and now back in the saddle.
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Thursday, 6/20
Pec/rear delt fly: 4x10 each.
Incline BE: 6x6 going up.
DB flat: 5x6 going up to 6@ 90’s/ 25@ 50
DB ohp: 1x 15, 25.
V-bar seated: 3x15
Straight bar seated: 3x15
Bi’s and Tri’s: 3x10+10
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Friday.
Misc. hams, abs, pulls, calf.
SQ/close stance: way down there.
8 sets up to 3x3@ 315
Rack @ knee: 2@ 225, 275/ 3x3@ 315/ 1@ 365
Power shrugs: 3x5.
V-Squat machine: 4 sets up to 3x15@ 350
Abs/heavy: 5x5
Abs/not heavy: 1x30.
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Sunday, 6/23
Misc. BS and band stuff.
Speed BE: 12x3@ 155; 4 set clusters.
Close: 4 sets then 4x6@ 205
OHP: 3x10@ 95
Meadows/landmine rows: 10x10 @ various angles.
Rear delt raise: 4x10
DB cleans: 2x25
First (real) try at Meadow rows; felt pretty pumped after.