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