10/19
Accidentally double posted; in any case, I am still focusing on losing weight and maintaining strength. Currently, I am maintaining; this week, I am going to start reducing carbs again and including my conditioning…
10/22
Weight - 281.4
Tweaked pec/bicep tendon a little today; definitely need to rest it for a few days.
Superset - Close Grip Bench and Weighted Wide Grip Pull-Ups - 90 sec. rest
CGB
135x2x5
185x2x4
225x2x3
255x3
275x3
290x5
300x4
310x3
320x2
330x1
WGP - 35x5,3,3,3,3 (Warm-up - BWx2x5)
Dumbbell External Rotations - 30x4x8
10/28
Weight - 283.6
Forgot to log Saturday’s workout, but it was not good - I definitely strained my right pec again, and feeling it out on bench press did not help. Intriguingly, both times I’ve strained my pecs have been on the close grip bench; I’m going to have to figure out something else. In any case, I am using the next week to work on mobility and getting in better shape on the other lifts.
Superset 1 - Snatch Grip Deadlift and Wide Grip Pull-Ups - 60 sec. rest
SGD - 135x5x8
WGP - 5x6
Superset 2 - Goblet Squats and T-Bar Rows - 60 sec. rest
GS - 30x5x8-10
TBR - 45x5x12
Cross Body Hammer Curls - 30x3x10 - 45 sec. rest
Straight Bar Pushdowns - 67.5x3x12 - 45 sec. rest
Dumbbell External Rotations - 30x3x8
10/30
Weight - 282.6
I decided to try benching a little bit today - my right pec felt like it had a knot in it, and I wanted to stretch it out. I am not experiencing pain on the way up, but the stretch definitely hurt. Additionally, my bicep/shoulder felt a little too loose, like i was lacking stability. In any case, it is healing up nicely.
Bench - 30-90 sec. rest
45x8
95x2x6
135x2x6
155x6
185x6
225x2x8, 1x12
Superset - Goblet Squats and Neutral Grip Chins - 60 sec. rest
GS - 30x5x8
NGC - 5x6
Superset - Dumbbell External Rotations and Low Cable Rows - 45 sec. rest
DER - 32.5x3x6-8
LCR - 70x3x10
Dumbbell Curls - 30x3x6-12 w/ 45 sec. rest
11/1
Pushing for higher reps now; my chest has really needed a deload, and I profit from higher reps.
Bench Press - 5x6-8, 2 minutes rest
135x3x6
165x4
185x4
225x2x4
255x3x8, 1x7, 1x6
Omni-Grip Chins (Wide-Neutral-Reverse) - 12-1-1, 10-1-1, 8-1-1 (36 reps total)
EZ Bar Curls - 25s x5x5
Dumbbell External Rotations - 32.5x3x8
11/6
Best performance ever for high reps on bench press - very happy.
Bench Press - 2 minutes rest
135x2x5
185x2x4
225x2x3
255x3
255x4x8, 1x6
Superset - Incline Close Grip Bench and Neutral Grip Chins - 60 sec. rest
ICGB - 135x2x10, 185x3x8
NGC - 2x8, 3x6
Dumbbell External Rotations - 32.5 x3x8
11/11
Weight - 284.2
Bench Press - 2 minutes rest
135x2x5
185x2x4
225x2x3
265x3x8
Superset - Trap Bar Deads and Wide Grip Pull-Ups - 60 sec. rest
TBD - 135x3x8
WGP - 3x6
Circuit - EZ Bar Curls, Dumbbell External Rotations, and Low Cable Row - 60 sec. rest
BC - 25x3x12
DER - 32.5x3x8-12
LCR - 50x3x12
11/15
Bench Press - 2 minutes rest
135x2x5
185x2x4
225x2x3
255x3
275x2x8, 1x6, 2x5 (32 total reps)
Wide Grip Pull-Ups - 30 sec. rest
6x4, 4x3 (36 total reps)
Dumbbell External Rotations - 32.5x2x8
Two workouts to log here. I am very, very tired. Too much has been going on with my family lately. Still hitting it when i can…
11/18
Superset - Dips and Pull-Ups - 30-40 sec. rest
Dips - 5x6-8
PU - 3x6, 1x5, 1x4
11/20
Weight - 284.4
Bench Press - 2 minutes rest
135x2x5
185x2x4
225x2x3
255x3
275x2x8, 1x6, 2x5 (32 total reps)
Wide Grip Pull-Ups - 12 reps
Dumbbell External Rotations - 32.5x2x8
11/23
Bench - 2 minutes rest
135x2x5
185x2x4
225x2x3
255x3
275x3x8, 1x6, 1x5 (35 total reps)
Wide Grip Pull-Ups - 30 sec. rest
7x4, 3x3 = 37 total reps
Dumbbell External Rotations - 32.5x2x8
11/25
Superset - Dips and Neutral Grip Chins - 60 sec. rest
6x6 = 36 total chins and dips
T-Bar Rows - 70x3x12
Face Pulls - 35x3x12
Dumbbell External Rotations - 32.5x3x8
11/28
Weight - 286.7
Bench Press - 2 minutes rest between work sets
135x2x5
185x2x4
225x2x3
255x3
275x3
295x3
295x10 (BWt. PR)
295x6
295x4
Superset - Goblet Squats and Wide Grip Pull-Ups - 45 sec. rest
GS - 30x5x6
WGP - 5x6
Superset - Low Cable Rows and Face Pulls - 45 sec. rest
LCR - 70x3x10
FP - 30x3x10
Dumbbell External Rotations - 32.5x2x8
12/2
Weight - 286.8
Bench Press - 2 minutes rest between work sets
135x2x5
185x2x4
225x2x3
255x3
285x3
285x1x8, 3x6 (26 total reps)
Wide Grip Pull-Ups - 30 sec. rest
7x4, 3x3 = 37 total reps
Circuit - Dumbbell External Rotations, Low Cable Row, and Face Pulls - 30 sec. rest
DER - 32.5x3x8
LCR - 70x3x10
FP - 30x3x10-12
Getting back into training hard again. I need to keep focusing on losing fat and preserving muscle mass, so that’s what I’m doing. Additionally, my goal by Christmas is to hit 295 lb. for 12 reps on the bench press at a bodyweight of 278-280 lb. That would be both a bodyweight and all-time PR, so that’s my goal. Once the new year begins, I’m going to start focusing on gaining some muscle and really building up my squat and deadlift again. Here we go…
12/4
Weight - 286.4
Superset - Goblet Squats and Neutral Grip Chins - 20 minutes alternating
GS - 30x18x6
NGC - 18x3
Superset - Dips and T-Bar Rows - 60 sec. rest
Dips - 5x10
TBR - 70x5x10-12
Circuit - Low Cable External Rotations, Dumbbell Curls, and Face Pulls - 30 sec.
LCR - 10x3x8-10
DC - 25x3x12
FP - 30x3x10-12
12/6
Weight - 286.0
Bench Press - 2 minutes between work sets
135x5
185x4
225x3
255x3
285x3
285x2x8, 2x6
Wide Grip Pull-Ups - 30 sec. rest
7x4, 3x3 = 37 total reps
Superset - Low Cable Rows and Dips - 60 sec. rest
LCR - 70x4x10
Dips - 4x10
12/6
Accidental double post. Glad body weight is starting to go down again 
Weight - 286.4
Bench Press - 2 minutes between work sets
135x2x5
185x2x4
225x2x3
255x3
285x3
295x3
295x1x8, 2x6, 1x5, 1x4 (29 total reps)
Wide Grip Pull-Ups - 10x3-4 w/ 30 sec. rest (37 total reps)
Circuit - Low Cable Row, Face Pulls, and Dumbbell External Rotations - 15-30 sec. rest
LCR - 70x3x10
FP - 30x3x10
DER - 32.5x3x10-12
12/16
I took the last week off because of finals; just wanted to test my strength before I take my first real break from lifting in years. I need to get this tendonitis in my bicep taken care of, and I need to get in better condition. I’m going to take two weeks off except for Tabata, so…
Weight - 287.3
Bench Press - 2-3 minutes between work sets
135x2x5
185x2x4
225x2x3
255x3
275x3
295x2
295x10
295x8
295x6, then 2 rest pause sets w/ forced reps
Wide Grip Pull-ups - 12 on first set (30 total)
Dumbbell External Rotations - 30x2x12
1/20
I am officially back after a very tough couple of weeks. A host of family issues, but I am so grateful to be back, training hard again. I have 9 weeks of fat loss ahead of me - at the end of that period, I want to be down 15-20 lb. of body fat. Additionally, I want to continue to increase my strength.
Bench Press - 2-3 minutes between singles, 2 minutes between work sets
135x2x5
185x2x4
225x2x3
255x3
275x2
295x2
315x1
335x1
355x1
275x2x8, 1x7, 1x5 (2 minutes rest)
Dips - 4x6-8
Wide Grip Pull-Ups - 9, 6, 4, 4, 4, 4 (31 total reps)
Dumbbell External Rotations - 30x3x6-8
1/22
Snatch Grip Deadlifts - 135x6x6, 2 minutes rest
Neutral Grip Chins - 7, 5, 3, 3, 3, 3, 3, 3 (30 total reps)
Dips - 3x6-8
Dumbbell External Rotations - 30x3x12