Monday 11/18/24 Bench(WK 4)
Rotator Cuffs
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x1
250x2, 3 sets
Reverse-Grip 2 Board Press
260x2, missed the 3rd rep
Incline Swiss-Bar Press
135x10
145x10
155x10
Rear Delt Cable Flyes
20x3x20
Side DB Raises
10x2x20
JM Triceps Press
95x10
105x10
115x10
Thursday 11/21/24 Accessory(WK 4)
Chest-Supported DB Rows
50x2x12
60x2x12
65x2x12
70x2x12
75x2x12
V-Bar Pulldowns(max grip)
70x15
80x15
90x15
110x15
Wide-Grip Shrugdowns
70x4x15
Neck Harness(on cables)
20x2x20(front & back)
Ez-Bar Preacher Curls
40x15
50x15
60x15
50x2x15(wide-grip)
Wrist Roller
10lbs 3 sets
Monday 11/25/24 Bench(WK 5)
Rotator Cuffs
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
260x1, 2 sets
Reverse-Grip 1 Board Press
275x1
Incline Swiss-Bar Press
145x10
155x10
165x6
Face Pulls/Side DB Raises
30x2x20/8x2x20
Machine Triceps Extensions
45x20
55x20
65x20
20x2x20(one-armed)
Doing this as part of my pec rehab. Probably be a god idea for me to keep doing it longer term too.
Yeah I always warm up with internal & external rotations before I ever get on the bench. I use it to warmup and also for injury prevention.
Sometimes I’ll switch it up and do a shoulder horn type movement and a movement of what I call around the worlds with a 2 or 3lbs dumbbell
Tuesday 11/26/24 Accessory(WK 5)
Seated Cable Rows(wide-grip)
90x2x15
120x12
100x2x12
100x10 and a few forced reps
Wide-Grip Pulldowns
90x3x12
Seated Plate Shrugs
45x3x20
Neck Harness(on cables)
25x2x20(all 4 sides)
Ez-Bar Preacher Curls
40x3x15(close-grip)
40x2x15(wide-grip)
One-Arm Cable Wrist Curls
25x20
35x20
45x20
That was all I had in me today, didn’t feel very strong at all. I won’t be able to get into the gym tomorrow, and my wife was off work today. So I did this workout a day early
Friday 11/29/24 Speed Bench(WK 5)
Rotator Cuffs
Speed Bench Press vs Dbl Mini’s
45x12, 2 sets
45x5 added bands
95x5
105x3x3
110x3x3
115x3x3
Used a different grip on each set(comp, por, & thumb from smooth)
Flat DB Press
60x20
70x20
One-Arm Triceps Pushdowns
30x20
40x20
50x20
Titan Machine Rows
70x15
80x15
90x15
100x15
110x15
130x12
130x10
130x11
Rear Delt Pulldowns
70x3x15
One-Arm Machine Curls
15x3x15
That was it. Everything feels nice and strong after a good Thanksgiving feast yesterday
Monday 12/2/24 Bench(WK 6)
Rotator Cuffs
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
260x missed, got off grove
260x1, freakin grinder!!
225x3 regular grip
That was it. My left wrist was killing me and it made it really hard to really drive the press up in the bench. Oh well they can’t all be great sessions
I ended up taking the week off from the gym. My wrist has been killing me with the tendinitis. Went to the doctor Friday and got a cortisone shot and it feels alot better now. Still hurts a little, but not near as bad. Hopefully it’ll be fully gone soon
Monday 12/9/24 Bench
Rotator Cuffs
Bench Press(regular grip)
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
260x1, stopped here as it was killing my wrist
Reverse-Grip 3 Board Press
225x5, 2 sets
Incline BB Press
115x3x10
Wide Neutral-Grip Pulldowns(max grip)
90x15
100x15
110x15
120x10
Hammer Curls
25x3x15
That was it. Regular grip hurt my wrist, but surprisingly reverse grip didn’t. Gonna switch up my routine for awhile and do my old 3 day bench routine and see how it goes
Wednesday 12/11/24 Speed Bench
Rotator Cuffs
Speed Bench Press vs Dbl Mini’s
45x12, 2 sets
45x5 added bands here
95x3x3
105x3x3
115x3x3
Used 3 different grips on each set(comp, por, thumb from smooth)
Flat DB Press
50x20
60x20
Titan Machine Rows
90x15
110x15
130x15
150x10
Rear Delt Cable Flyes
20x3x15
Axel-Bar Preacher Curls
40x15
50x15
60x15
So far everything is feeling good with the new routine
Friday 12/13/24 Close-Grips
Rotator Cuffs
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8, 2 sets
135x5
155x3
185x1
200x6 last 2 reps paused
205x6 last 2 reps paused
180x8 last 2 reps paused
Seated Overhead Shoulder Press
95x10
105x10
115x10
Seated Cable Rows
90x2x15
100x2x15
110x2x15 a few forced reps on last set
Rear Delt Pulldowns
70x3x15
One-Arm Machine Curls
10x20
15x2x20
Good idea listening to your body. It only has so many feedback loops so listening when it says this stuff hurts isn’t a bad idea.
Yeah my tendinitis in my wrist is almost gone. I’ve been using my hand bands every other night working out the tendons and extensors and it has really helped
Monday 12/16/24 Bench
Rotator Cuffs
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
260x1
280x missed
225x6, 2 sets
235x5, 3 Board
Incline BB Press
135x3x10
Face Pulls/Side DB Raises
30x2x20/15x2x10
Machine Triceps Extensions
35x20
40x20
45x20
50x20
20x2x20(one-armed)
Wednesday 12/18/24 Accessory
Medium-Neutral Grip Pulldowns(max grip)
70x2x15
80x2x15
90x2x15
100x2x15
Chest-Supported DB Rows
50x2x15
60x2x15
70x2x15
Dual-Cable Pulley Rows
70x15
90x15
110x10
Seated DB Shrugs
50x3x20
Seated Ez-Bar Curls
40x15
50x15
60x15, some forced reps here
40x2x15(close-grip)
That was it. Felt good tonight, so I did a ton of sets on my back work
Friday 12/20/24 Speed Bench
Speed Bench Press(vs Dbl Mini’s)
45x12, 2 sets
45x5 added bands here
95x5
110x3x3
120x3x3
130x3x3
Used 3 different grips(comp, por, & thumb from smooth)
Flat DB Press
65x20
70x20
One-Arm Triceps Pushdowns
30x20
40x20
50x20
That was it. I was tired going into this session, so I decided to skip out on my back work like a wuss
Monday 12/23/24 Bench
Rotator Cuffs
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
260x1
270x1
Reverse-Grip 2 Board Press(all reps paused)
225x5
235x5
245x5
Incline BB Press
140x10
150x10
160x10
Rear Delt Cable Flyes
25x3x15
Side DB Raises
12x3x15
Incline Ez-Bar Skullcrushers
70x15
80x15
90x15
Tuesday 12/24/24 Accessory
Close-Neutral Grip Pulldowns(max grip handle)
90x15
110x15
130x15
150x15
170x10
Chest-Supported DB Rows
60x12
65x12
70x12
75x12
One-Arm Cable Rows
50x3x15
Wide-Grip Shrugdowns
110x3x15
That was it, I lifted today instead of Wednesday since tomorrow is Christmas. My back is feeling strong at the moment, I hope it continues. Also Merry Christmas everyone!!
Thursday 12/26/24 Speed Bench
Rotator Cuffs
Speed Bench Press(vs Dbl Mini’s)
45x12, 2 sets
45x5 added bands here
95x5
115x3x3
125x3x3
135x3x3
Used 3 different grips(comp, por, & thumb from smooth)
Flat DB Press
50x20
60x20
JM Triceps Press
65x3x15
Face Pulls/Side DB Raises
30x2x20/8x2x20
That was it. Just a light fast paced training session. Right shoulder was bothering me today