One arm db row
1 top working set of 11 reps (1 rep up from last try)
1 back off working set of 13 reps
incline close grip bench press
1 working set of 10 reps (1 rep down from last try)
pinwheel curl
1 working set of 15 reps
banded good morning
1 working set of 20 reps
Seated db press
1 working set of 12 reps
Concentration curl
1 working set of 13 reps
Db skullcrusher
1 working set of 14 reps
Single leg db calf raise
1 working set of 22 reps
One arm db lateral raise
1 working set of 20 full reps
1 working set of 20 partial swings
Incline rear delt raise
1 working set of 10 full reps
1 working set of 15 partial swings + 15 full reps (lighter weight)
Db floor press
1 working set of 11.5 reps (if i could lock out the final rep, i was going to earn the right to increase weight next session)
Alternate db curl
1 working set of 8 reps (for each arm)
Db squat press
1 working set of 18 reps
(i am amazed to see how much my conditioning increases in this exercise as i keep doing it. once i hit 20 reps, i increase each db by 1 kg)
Db leg curl
1 working set of 20 reps
I am working on upper body mass and strength this year. lower body exercises are in the program just to keep them active.
Close grip incline bench press
1 working set of 11 reps (i just cant get that 12th rep)
One arm db row
1 working set of 12 reps
Pinwheel curl
1 working set of 17 reps
Underhand db front raise
2 working sets of 20 reps
Db split squat
2 working sets of 20 reps
Seated db press
1 working set of 9 reps
Concentration curl
1 working set of 14 reps
Db skullcrusher
1 working set of 13 reps
One arm db side lateral raise
1 working set of 16 full reps
1 working set of 16 partial swings (heavier)
Single leg db calf raise
1 working set of 23 reps
incline rear delt raise
1 working set of 20 full reps
1 working set of 20 partial swings + 10 full reps (lighter weight)
Db floor press
1 working set of 12 reps (finally did the 12th rep. weight goes up next time)
Db squat press
1 working set of 20 reps
Db leg curl
1 working set of 20 reps
Banded good morning
1 working set of 20 reps
One arm db row
1 working set of 9 reps
1 working set of 12 reps (back off set)
close grip incline bench press
1 working set of 12 reps (finally hit the 12th rep after several tries. next session i will switch to medium grip incline press because below photos show that i need more chest)
pinwheel curl
1 working set of 17 reps
Underhand db front raise
2 working sets of 20 reps
seated db press
1 working set of 10 reps
concentration curl
1 working set of 15 reps (target rep reached. weight goes up next time)
db skullcrusher
1 working set of 15 reps (target rep reached. weight goes up next time)
single leg db calf raise
2 working sets of 20 reps
one arm db lateral raise
1 working set of 15 full reps
1 working set of 15 partial swings (heavier weight)
Im so glad i read Beyond Brawn e-book few months ago.
Trying to beat the log book while doing the same exercises over and over changed my training philosophy completely.
I am constantly increasing the reps and weights. This is a very satisfying feeling.
Incline rear delt raise
1 working set of 20 full reps
1 working set of 20 partial swings
Db floor press
1 working set of 9 reps
Banded incline fly
1 working set of 20 reps
Goblet squat
2 working sets of 15 reps
Db leg curl
1 working set of 20 reps
Banded good morning
1 working set of 20 reps
High rep work with bands after free weight exercises feel great. Good pump, good fatigue.
My deload has begun.
straight arm db row
2 working sets of 12 reps
one arm db row on incline bench
2 working sets of 12 reps
one arm db scott curl
2 working sets of 12 reps
banded hammer curls
2 working sets of 15 reps
plate overhead raise (lower traps. i learned it from paul carter and john meadows)
2 working sets of 10 reps
Deload 2nd workout
seated barbell overhead press
2 working sets of 10 reps
slight decline db bench press
2 working sets of 10 reps
one arm cross body db triceps extension
2 working sets of 15 reps
standing banded overhead triceps extension
2 working sets of 15 reps
incline db squeeze press
2 working sets of 12 reps
one arm incline db rear delt raise - one arm sideways lateral raise on incline bench superset
2 working sets of 10 reps + 10 reps
more exercises, more sets, less weight, less intensity
my joints feel better already
sumo deadlift
2 working sets of 8 reps
db squat (narrow stance)
2 working sets of 10 reps
split squat (weighted vest)
2 working sets of 12 reps
single leg db seated calf raise
2 working sets of 20 reps
off day note
i will never do sumo deadlift or any other type of deadlift again.
my lower back cant handle them anymore.
i have been dealing with pain since sunday.
its just not worth it.
I’m so sorry and I completely feel your pain. I haven’t deadlifted for 2 years for the exact same reason and my back is much happier.
it took a whole week for my lower back to heal. i didnt step into my home gym during this period because i didnt want to make it even worse.
i will definitely follow your path.
no more deadlift or any other type of hip hinge for me. not even john meadows style banded good mornings.
squat, lunge, calf raise and db leg curls.
thats it.
(i am really furious, i think you can tell 
)
incline two arm db row
4 sets of 8
incline bench press
3 sets of 8
incline db curl
2 sets of 12
db skullcrusher
2 sets of 12
incline rear delt raise - lateral raise superset
2 sets of 15 + 15
fat gripz seated db shoulder press
2 sets of 10
fat gripz db hammer curl
3 sets of 12
weighted vest split squat
3 sets of 12 for each leg
narrow stance heels elevated db squat
3 sets of 8
i will comment about fat gripz after i try training everything with them.
fat gripz one arm db row
2 sets of 12
fat gripz slight decline db bench press
3 sets of 12-8-7
fat gripz one arm db scott curl
2 sets of 12
weighted vest single leg calf raise
3 sets of 20
rows with fat gripz is extremely difficult. i could barely use a db that i normally warm up with. good for grip strength and forearm development, not so much for lat and back development.
vertical and horizontal db press with fat gripz feel great. i really didnt expect that. i dont know the scientific explanation behind it but i believe since the grip is much more stable, i can feel the targeted muscles more. im definitely not going back to thin fucking handles of home type adjustable dumbbells.
biceps curls with fat gripz are awesome as well. much more forearm pump but it doesnt take away from the biceps involvement. i bought them to build my forearms in the first place so mission accomplished.
