7/10/14
Thur: Squats
Am workout
Squats-2x3-440lb
2x3-405lb
2x3-395lb
KB swings-5x5-125lb
5x5-100lb
5x10-75lb
Pm workout
Leg press-5x5-810lb
5x20-740lb
3x20-640lb
Leg curls-4x10-85lb
1x10-80lb
5x10-65lb
7/11/14
Fri: Bench press
Am workout
Bench press-6x5-240lb
Pm workout
Bench press-3x5-215lb
3x5-200lb
3x5-190lb
3x5-180lb
3x5-170lb
3x5-160lb
Cable Tri-pushdowns-5x10-80lb
5x10-60lb
Rear delt rows-4x10-70lb
3x10-60lb
With all the pressing volume the next day i would have shoulder pain, but this is the 2nd week ive added a pulling movement at the end of the workout and shoulder pain is gone! i know i know …der duh der! Also ive kinda made my own cybex row machine, on the lat pull i swapped the bar for a D handle then just hooked some spare meat hooks on and voila! And i finally got around to making a semi head harness for neck training, so this Saturday im gonna start doing that after core training.
7/12/14
Sat: Misc.
PM workout
Kneeling cable crunches-5x10-100lb
5x10-80lb
Standing oblique crunches-5x5-80lb
5x10-50lb
Neck : forward flexion-3x10-25lb
lateral flexion L/R-3x10-10lb
extension-3x10-25lb
7/14/14
Mon: pull
Am workout
Deadlift-1x2-430lb
6x3-355lb(60 sec between sets)
Rack pulls-3x3-800lb (the bar is set 2 inches below my knees)
Pm workout
Stiff legged DL-5x8-300lb
Lat-pulldowns-3x5-185lb
2x5-175lb
5x5-165lb
T-bar rows-5x5-205lb
5x5-180lb
One arm rows-5x5-130lb
E-z bar curls-3x10-80lb
7/15/14
Tue:OHP
Am workout
Push press-3x3-185lb
OHP-3x5-160lb
Pm workout
DB OHP-5x10-50lb
5x10-30lb
Lateral raises-5x7-40lb
5x5-35lb
5x10-30lb
One arm rear delt rows-5x5-60lb
5x10-50lb
Shrugs-5x10-560lb
7/17/14
Thur: Squats
Am workout
Squats-2x2-450lb
2x3-405lb
2x5-360lb
KB swings-5x5-125lb
5x5-100lb
5x10-75lb
PM workout
Leg press-5x5-810lb
5x20-740lb
Leg curls-5x5-85lb
5x10-60lb
7/18/14
Fri: bench press
Am workout
Bench press-2x3-260lb
4x5-240lb
Pm workout
Bench press-3x5-215lb
3x5-200lb
3x5-190lb
3x5-180lb
3x5-170lb
3x5-160lb
Cable tri-pushdowns-5x10-80lb
5x10-60lb
7/19/14
Sat: Misc.
PM workout
Kneeling cable crunches-5x10-100lb
5x10-80lb
Standing oblique crunches-5x5-80lb
5x10-55lb
Neck: extension-3x10-25lb
forward flexion-3x10-25lb
lateral flexion L and R-3x10-15lb
7/21/14
Mon:Pull
Am workout
Deadlift-2x2-455lb
6x3-355lb( 30 sec rest between sets)
Rack pulls-5x3-800lb
Pm workout
Stiff legged deadlift-5x8-300lb
Lat-pulldown-3x5-185lb
2x5-175lb
5x10-165lb
T-bar rows-5x5-205lb
5x5-180lb
One arm rows-5x5-130lb
E-z bar curls-3x10-85lb
7/22/14
Tue: OHP
Am workout
Push press-3x3-185lb
OHP-3x5-160lb
Pm workout
OHP- barbell-5x10-120lb
-DB -5x10-35lb
Lateral raises-5x5-40lb
5x5-35lb
5x10-30lb
One arm rear delt rows-5x5-60lb
5x10-50lb
Shrugs-5x10-560lb
7/24/14
Thur: Squats
Am workout
Squats-2x5-415lb
2x5-395lb
2x5-370lb
KB swings-5x5-125lb
5x5-100lb
5x10-75lb
Pm workout
Leg press-5x5-810lb
5x20-740lb
Leg curls-5x10-85lb
5x10-65lb
7/25/14
Fri: Bench press
Am workout
Bench press-4x5-245lb
2x5-240lb
PM workout
Bench press-3x5-215lb
3x5-200lb
3x5-190lb
3x5-180lb
3x5-170lb
3x5-160lb
Cable tri-pushdowns-5x10-85lb
5x10-65lb
Super sets:
Cable over head extensions-8x10-35lb
Face pulls-8x10-35lb
7/26/14
Sat: Misc.
Pm workout
Kneeling cable crunches-5x10-105lb
5x10-85lb
Standing oblique crunches-5x10-85lb
5x10-65lb
Neck: forward flexion-3x10-25lb
extension-3x10-25lb
Lateral flexion L and R-3x10-15lb
7/28/14
Mon: Pull
Am workout
Deadlift-3x3-430lb
6x3-350lb( 30 sec rest between sets)
Rack Pulls-5x3-800lb
Pm workout
Stiff legged deadlifts-5x8-300lb
Lat-pulldown-3x5-185lb
2x5-175lb
5x5-165lb
T-bar Rows-5x5-205lb
5x5-180lb
One arm rows-5x5-130lb
E-z bar curls-3x10-85lb
7/29/14
Tue: OHP
Am workout
Push press-3x3-185lb
OHP-3x5-160lb
PM workout
OHP- Barbell-5x10-120lb
DB-5x10-35lb
Lateral raises-5x5-40lb
5x5-35lb
5x10-30lb
One arm rear delt rows-5x5-60lb
5x10-50lb
I skipped shrugs due to my right trap feeling jacked up,tried to push through the pain but it felt like it was about to rip apart so i stopped.
7/31/14
Thur: Squats
Am workout
Squats-2x3-450lb
2x3-415lb
2x3-405lb
KB swings-5x5-125lb
5x5-100lb
5x10-75lb
PM workout
Leg press-4x5;1x10-810lb
Leg extensions-5x10-55lb
Leg curls-5x10-85lb
5x10-65lb
8/01/14
Fri: Bench press
Am workout
Had to skip due to taking my grandma to the doctor
Pm workout
Bench press-2x5-215
3x5-200lb
3x5-190lb
3x5-180lb
3x5-170lb
Cable tri-pushdowns-5x10-80lb
5x10-60lb
superset:
Cable facepulls-8x10-40lb
Cable overhead extensions-8x12-40lb
8/02/14
Sat: MIsc.
PM workout
Kneeling cable crunches-5x10-105lb
5x10-85lb
Standing oblique crunches-5x5-85lb
5x10-55lb
didn’t have enough time for neck 
8/04/14
Mon:Pull
Am workout
Deadlift-3x3-440lb
6x3-360lb( 30 sec between sets)
Rack pulls-5x3-800lb
PM workout
Stiff legged deadlift-5x8-310lb
Lat-pulldown-3x5-185lb
2x5-175lb
5x5-165lb
T-bar rows-5x5-205lb
5x5-180lb
One arm rows-5x5-130lb
E-z bar curls-3x10-85lb
8/05/14
Tue:ohp
Am workout
Push press-3x3-190lb
3x5-160lb
Pm workout
Ohp-barbell-5x10-120lb
DB-5x10-35lb
Lateral raises-5x5-40lb
5x5-35lb
5x10-30lb
One arm reardelt rows-5x5-65lb
5x10-55lb