Week 14, Day 1
FRONT SQUAT
255 x 8
275 x 6
290 x 4
SS BAR REVERSE LUNGE
155 x 12
170 x 10
RDL
225 x 12
225 x 12
Week 14, Day 2
OVERHEAD PRESS
140 x 8
145 x 6
150 x 4
…with…
WEIGHTED CHINS
+50 x 8
+50 x 8
+50 x 8
WEIGHTED DIPS
+50 x 10
+50 x 10
+50 x 10
+50 x 10
+50 x 10
+50 x 10
+50 x 10
+50 x 10
+50 x 10
+50 x 10
…with…
T-BAR HIGH ROW
125 x 10
125 x 10
125 x 10
125 x 10
125 x 10
125 x 10
125 x 10
125 x 10
125 x 10
125 x 10
Shoulder has felt pretty good. I think I’ll need to reset my numbers from about 12 weeks ago for my overhead press since it has been about 4 weeks worth of spotty training for that movement and I felt like I lost some strength.
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You’ve been doing a lot of OHPing, for quite some time. Watch out for overuse.
You may want to consider some flat pressing. Push that for a little while. In my experience, flat will move OH, not vice versa…and it’ll give you some time to heal up.
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For sure man, thanks for then input.
Week 14, Day 3
FLOOR PRESS
5x5
DB ROW
5x12
ARMS
curls and stuff…
I’ve found this to be the complete opposite for most people. If you’re having issues with a shoulder injury, the last thing you want to do is flat bench. It may work, but more times than not, it makes it worse.
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I would never advocate flat barbell for a shoulder suferer. However I would with dumbells and a external rotated grip.
Week 14, Day 4
FRONT SQUAT
325 x 3
295 x 3
HB SQUAT
285 x 8
285 x 8
285 x 8
GHR
3 sets x 10 reps
WEIGHTED DECLINE SIT-UP
3 sets x 11 reps
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Week 14, Day 5
OVERHEAD PRESS
165 x 3
150 x 3
150 x 3
…with…
PULL-UPS
x20
x20
x20
DB SHOULDER PRESS
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
…with…
FACEPULL
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
BB ROW
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
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Week 15, Day 1
FRONT SQUAT
260 x 7
280 x 5
300 x 3
SS BAR REVERSE LUNGES
170 x 10
155 x 10
RDL
275 x 5
295 x 5
315 x 5
WEIGHTED DECLINE SIT-UP
45 x 20
45 x 20
45 x 20
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Week 15, Day 2
OH PRESS
140 x 7
150 x 5
155 x 3
…with…
WEIGHTD CHIN-UPS
+50 x 9
+50 x 9
+50 x 9
CLOSE GRIP FAT BAR BENCH PRESS
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
…with…
T-BAR HIGH ROW
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10
Week 15, Day 3
DB BENCH PRESS
60s x 10
60s x 10
60s x 10
60s x 10
60s x 10
DB ROW
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10
CURLS, TRICEPS AND FOREARMS ALL MY!
Did some bro lifting. Felt friggin good. Still trying to get these arms to grow…ha!
Shoulder has been feeling pretty good. Tried hitting the dumbbells on an incline and had some discomfort across the collar bone area. The AC joint is feeling much better though, and I am pleased that it feels like it has been healing well. I will just take it “light” with the horizontal pressing. OH Press doesn’t seem to bother it at all, which I am relived about, since I have been making steady progress in that lift.
My body weight is still hovering around 170-172. I would like to get back up to 180 at the body fat I am at now. Not exactly sure how much more chicken I can eat though… I’m already eating 5 chicken breasts and over a pound of grain every day. Clean eating is challenging… 4000 calories can be difficult to get in when its not a fatty cheeseburger, pizza or burrito…
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So you want 10lbs of muscle…?
Going to be tough but doable since you’re not a youngin’ anymore 
However, you got the knowhow.
Which areas are your smallest and weakest? Attack those with a newfound aggression. These will be the easiest parts to bring up since they’re the most underdeveloped.
Volume. 8-15 reps as close to failure as you can get.
You know the drill.
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lol, Ain’t that the truth! But hey, I’m still making progress even at 33… so if I could figure out an efficient way to get more quality calories in my day, maybe it could happen… maybe… Or I might start doing the whole eating a ton again and realize its just not worth it, lol, its a chore as it is to maintain my current weight on how I’m eating. Lifting and then going to work at FedEx pushes my calorie demands pretty high.
Definitely my shoulders and arms. My back, hips, and thighs are definitely my thickest and strongest muscles. Which is why I have tried to more aggressively hit those areas and also why I started employing a 10x10 rep scheme on some upper body movements.
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Yeah, you have a very active job. That must be challenging eating to build…cleanly!
What workout nutrition are you using?
A serving or 2 of plazma would make a difference and help you stay lean while gaining. If you have more expendable cash, mag-10 is a nice addition with your goals.
The age thing is not as big a concern with those that know what their doing, thank goodness. I’m 34 and have made great progress over the past year physique wise while injured. 50 or even older is where it nosedives for knowledgeable people imo. Plenty of time to build/gain for us.
I eat a whole meal of food about 90 minutes before I lift, then on the way to the gym I eat a banana with some creatine and citrulline malate in water. I can’t do whey or casein anymore because it flares my psoriasis unfortunately. That is why I am eating the way I do, not necessarily for physique’s sake. Shedding fat has certainly been an added benefit of my diet, but the entire purpose has been to better manage my condition. So really, my two main sources of protein are entirely from chicken, fish, and amaranth. Lots and lots of chewing! LOL
Man, I’ve really always wanted to try Plazma, but they recommend two scoops, which is $7 a serving! Yikes! I just can’t bring myself to drop that kind of money on a supplement. Testosterone is only $6 a week! I would just start doing that! (kidding!) 
Yeah, I agree. I really think a lot of people use the age thing as an excuse.
One scoop of Plazma will net positive changes. You don’t need two, especially at 170-180lbs.
It’s still expensive, but the freedom it would benefit you with is HUGE. Especially with the nature of your job. That’s a meal you could disperse later or earlier in the day.
Week 15, Day 4
FRONT SQUAT
330 x 3
300 x 3
HB SQUAT
295 x 8
285 x 8
275 x 8
GHR
x20
x20
Week 15, Day 5
OH PRESS
155 x 3
155 x 3
155 x 3
…with…
PULL-UPS
25 x 12
25 x 12
25 x 12
DB SHOULDER PRESS
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10
55 x 10
…with…
TRAP BAR ROW
145 x 10
145 x 10
145 x 10
145 x 10
145 x 10
FACEPULL
110 x 12
110 x 12
110 x 12
110 x 12
110 x 12
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Strong stuff. At 170lbs?
From last week…
Thanks man, yeah, I’m usually just above it at about 172 I guess… depends on the day and how much I’ve been eating.
Week 16, Day 1
FRONT SQUAT
275 x 6
290 x 4
320 x 2
SS BAR REVERSE LUNGE
115 x 12
115 x 12
RDL
280 x 5
300 x 5
320 x 5