Weds/7/15.
Lower warms, 4-6 sets.
Back/glute extensions + GHR: 3x10+10
Lying Hams: 3x10@ “21’s” style.
Leg press: 2x30/ 4x15, misc. stance.
Calf: 6x10, stretch and flex hard.
OHP/ push jerks: 5x5/ 6x3 jerks/ 6x1 jerks @ 135
Misc. cable fly/press, extra for right side.
Getting up to speed, starting to program more.
Fri/7/17
Abs, low back, glutes and hams: 2x20each, 2 times around.
Bent rows @ 4" blocks: 5x5 working up.
Sumo/Con. pulls, 4"block:
Several 3’s going up, switching stance.
Sumo-1@ 346, 365, 385/ 6x1@ 405
Bent rows: 5x5@ 185.
Saturday.
Mostly upper warms-
Machine incline, 5x10
Pullovers + Tri’s; 1x 30+30.
Floor press: many sets of 6 going up.
2x3/ 6x1@ 235
Close grip, 6x6@ 185
Sun/7/19.
5x10 of the following:
ABduct, ADduct machines, lying hams, Seat calf.
Standing As + face pulls: 3x10+10
Tri’s machine: 5x10
Seat rows: 5x10
Just a bit of pumping
Tues/7/21.
Total body pumping session, with a friend, at VASA gym.
Lots of good training stuff.
Thurs/7/23. 193lbs. tonight.
Starting to keep better track of training/programming, now that I’ve knocked the rust off.
Seat Hams: 3x8/ 4x8 + 25 partials on last set.
ABduct and ADduct machines: 8x6 total, for both.
Hack SQ: 8x8 total, no lock outs/ 50 reps empty to finish.
Swiss ball Abs, back raise, rev. hypers: 25 each, giant set.
KD Tri’s extensions: 5x10
Friday. Misc. warm-ups.
Smith mid-Inc.: 2x20/ 4x8 up/ 4x8 at top.
Free motion cable stuff: 3x30, press and laterals mixed up.
Push Jerks: several 3’s/ 8x1@ 155 and 135.
OHP: 4x6
Sat/7/25.
Hams, Abs, ADd/ABduct machines, back raise: 2x25 each.
Sumo/speed pulls: worked up to 8x1@ Med. band/ 8x1@ med+light; all at 275
RDL: 4x6@ 225
Sunday.
Misc. trap bar circuits+ stone to shoulder stuff.
9 sets total, all 20-30reps, 70-90 secs. long; 185lbs trap + 75 stone.
See you doing a lot of back and leg work. Stones, too. Thing is you gotta throw the stone once you get it to your shoulder.
Throw it?..maybe the 70, and work up to his 140lbs. I’ll get back to you 
Weds/7/29.
Leg extensions: 10x8
V-Squat machine: 4x8/ 4x8 at the top/ 40rep drop set.
RDL’s: 5x15.
Mixed into leg work above:
Hang leg raise: 8x5
Abs, calf, back raise: 3x20 for all
Lots of hard squeeze, constant tension ect. throughout all sets.
Thursday.
Standing Abs, face pulls, Tri’s cable, pullaparts: 3x25 each.
DB w/band, speed sets: 4x3 cluster@ 20, 30, 40’s
High Inc. Smith: 4x8/ 4x8 top weight.
Face pulls; 1x50
Low DB press: 6@ 50, 60, 70’s: 24 reps drop to finish.
Face pulls: 3x10 mixed in, very hard.
Tri’s/dip machine: 5x15
Sat/8/1.
Pump party and box SQ.
Calf, Abs, Back raise: 2x20 each
DB Tri’s extension and curls: 1x 50 each.
DB pullovers: 1x50
Seat Hams: 3x10.
Box Sq/ parallel:
many sets of 3’s then speed sets 8x2 going up.
Singles @ 315, 335, 355/ 6x1@ 335
Sunday, stongman(ish) stuff:
20 mins. misc. warm-ups: bands, KB swings and ball-busting.
5 supersets of:
2 tire flips @ 600lbs + 10 KB swings @ 45.
Good work, not wrecked after, and had a big appetite the rest of the day.
Weds/8/5
Abs, back raise, Calf: 2x25 each.
Lying hams; 2x25/ 3x10
SQ, many different ones:
Reg. 5x5/ 3x3
Low box: 6x3 to 275
Low/wide stance: 6x3 going up
High box: 3x6@ 275.
GoodMornings: 3x8
Leg press: 2x30/ 1x20/ 4x10
Thursday, pressing day.
Warms: 6x25.
Decline/wide grip: 3x15
Tri’s overhead machine: 3x15
Hammer Str. bench: 6x6, quick pumping.
Floor press: 6x3 going up/ 2x1/ 3x1@ 245
Close grip: 3x9
Wide grip: 2x15.
Tri’s overhead mach.; 1 x 50
Sun/8/9.
Misc. 8x25/ Abs 3x10
DL, Sumo and Conv.; many sets of 3’s.
4" blocks: 2x1 each stance @ 315, 365, 405
RDL: 3x3@ 315.
DB Pullover + curls: 3x15+10@ 30, 40, 50.
Monday night.
Ended up with a 60mins Super Pump Party, hitting dam near everything. Super-sets, drop sets, at least 25 X 25 misc. machines…all over the place.
This weeks"perks" haul so far, delivered (surprise!) to my desk; not all at once.
** 2 high end chocolate bars.
** 1 large, high end coffee drink.
**High end BBQ picnic/lunch, with many beef ribs.
**Get together for coffee and “dinner, another time”, with a high end realtor who comes by my building now the then.
Quantity and Quality, in every way.