July 19, 2015
Incline DB Bench
40’s x 15
60’s x 12
75’s x 10
90’s x 8
80’s x 10
(70’s x 10)x2
One-Armed Cable Lateral Raise - 5x20 no rest
HS Low Row - some x some
30 minutes on elliptical
Worked up to 455x3 on sumo DL and 275x8 on SLDL (both beltless). No pain afterwards.
July 22, 2015
Neutral Grip Pullup
BWx12
BW 25x5
BW 45x8,7,6
BW 60x5
BW 35x10
Lateral Raise
15’s x 15
30’s x 20, dropset 25’s x 20, dropset 20’s x 20
(15’s x 50)x2
HS High Row
1PPS x 12
2PPS x 8
(2.5 PPS x 8)x8
Machine Pullover - some x some x impingment x never doing this again
30 minutes stationary bike
July 24, 2015
Incline Bench
45 x some
135x12
165x8
(180x8)x3
190x5
160x10
Floor Tricep Extension - 4x10
Face Pull --SS-- Tricep Pushdown w/ rope - 2 x some
July 25, 2015
Sumo DL
135x5
225x3
315x3
(365x3)x2
(405x3)x3
(435x3)x3
SLDL
135x8
225x8
(275x5)x2
GHR - (BWx12)x6
30 minutes on elliptical
July 29, 2015
Neutral Grip Pullup
BWx12
BW 25x5
(BW 50x5)x3
BW 75x2 (missed 3rd rep)
BW 45x5
Lateral Raise
15’s x 15
30’s x 15, 25’s x 15, 20’s x 15*
25’s x 15, 20’s x 15, 15’s x 15*
*dropset
Pendlay Row - (135x8)x8
Face Pull --SS-- Tricep Pushdown w/ rope - 3 rounds
July 31, 2015
90 minutes on elliptical
(BWx20)x2 Pullup (PR)
Never done 20 reps before in general lol.
August 1, 2015
100 consecutive BW hypers…rip
Sumo DL
135x5
225x3
315x3
(365x3)x2
(405x3)x4
(435x3)x2
(375 50c x 2)x5
SLDL
135x10
(225x8)x3
GHR - (BWx15)x4
Did a few squats up to two plates just to see if my knee still works. Apparently it does. wakka wakka
August 4, 2015
DB Bench - up to 100’s x 8,8,5…left shoulder felt weird…stopped
4 supersets of face pull/tricep pushdown
30 minutes on stationary bike
August 5, 2015
90 minutes on elliptical
Neutral Grip Pullup
BWx12
BW 25x5
(BW 50x5)x4
BW 30x7
Incline Bench
45 x some
135x8
155x5
(185x8)x2
(175x8)x2
Rear delt and tricep pump stuff
August 6, 2015
Pause Squat
45 x some
135x5
185x5
(225x5)x6
First five sets high bar, last one low bar.
Single Leg Leg Press - some x some
Kettlebell Swing
(50x20)x2
50x25,25,20,30
30 minutes on stationary bike
Squatting felt ok…might have to get some work in there.
August 8, 2015
Conventional DL
225x5
275x5
(315x3)x3
(365x3)x4
(385x2)x3
Lying Leg Curl - some x some
Conv pulls felt decent somehow…
August 9, 2015
Incline Bench
45 x some
135x8
165x5
185x3
(195x6)x2
170x10
Chinup
BWx5
(BW 30x5)x4
Tricep Pushdown - some x some
90 minutes on elliptical
August 11, 2015
Pause Squat
45 x some
135x5
185x5
(225x5)x3
245x5
(275x3)x4
Conventional DL
135x5
225x3
(315x2)x3
No issues with either of these. Nooice.
100 BW Hypers
August 13, 2015
2 hours on elliptical
Chinup
BWx5
(BW 20x5)x4
BW 35x5
BW 50x8
BW 20x5
Incline Bench
45 x some
135x8
165x5
(190x5)x5
Face Pull --SS-- Rope tricep pushdown - 3 rounds
10/10 workout would bang
August 17, 2015
45 minutes on stationary bike
Seated DB Press
35’s x 12
55’s x 10
70’s x 8
(65’s x 6)x3
Chinup
BWx5
(BW 25x8)x2
(BW 35x8)x3
August 30, 2015
Chinup - (BWx10)x5
Incline Bench
45 x some
135x8
(165x5)x4
185x8
Seated Lateral Raise - (20’s x some)x4
Seated OH Tricep Extension - 2 x swole
September 3, 2015
Chinup
BWx10,10,8,2 (rest paused last set of 10)
(BW 35x5)x3
Incline Bench
95 x some
135x8
165x5
(180x3)x8
Crucifix Hold - 2 sets
September 6, 2015
Hypers - 5 sets
Single Leg Leg Press —SS— Single Leg Lying Leg Curl - 3 sets
Chinup - nothanksjeff
September 10, 2015
Rope Climb Machine - 4 x 40 meters, varying resistance
New toy I found.
Incline Bench
45 x some
135x8
155x5
175x3
(200x5)x3 (PR)
170x5
Yez.
12 chins
September 13, 2015
Incline Bench
45 x some
135x8
(165x5)x3
185x8
Crucifix Hold - (20’s x 30 sec)x2