Thank you friend!!
1 Like
Weighed in at 232lbs. Now at the hotel resting and eating
4 Likes
Got my opener with 452lbs and missed my 2nd & 3rd attempts because I couldn’t get myself stabilized on the bench. Guess I’m going to get the Velcro strap back out and start strapping myself onto the bench again
4 Likes
Monday 6/9/25 Bench
Rotator Cuffs
Cable Chest Flyes
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5 added 3 Board here
185x3
225x5, 2 sets
Cable Chest Flyes
30x3x20
That was it. I used the 3 board for bench because I ended up injuring both of my shoulders, especially my left one at the meet. And this was about all they could take. I’m hoping this will make them heal by pushing some blood into them
3 Likes
Wednesday 6/11/25 Accessory
Magnum Machine Rows
110x15
125x15
140x15
150x15
Wide-Grip Pulldowns
70x15
90x15
110x15
130x10, was kinda hurting my shoulder
One-Arm Cable Rows
50x15
60x15
70x15
80x15
Stiff-Arm Pulldowns
50x15
60x15
70x15
Seated DB Curls
20x3x15
One-Arm DB Preacher Curls
17x3x15
That was it. We rode to the gym today, so I did different some movements
3 Likes
Friday 6/13/25 Declines
Rotator Cuffs
Decline Press(pinky’s just inside ring)
45x12, 2 sets
95x8, 2 sets
135x5
185x3
225x1
235x6, last 2 reps paused
240x6, last 2 reps paused
215x8, last 2 reps paused
Triceps Pushdowns
50x20
60x20
30x2x20(one-armed)
V-Bar Pulldowns
120x3x15
Reverse Rear Delt Cable Flyes
20x2x20
That was it. I’m going to switch from speed bench to close-grip declines for awhile. Because my left shoulder still isn’t 100% yet, and speed bench will just make it worse
4 Likes
Monday 6/16/25 Bench(WK 1)
Rotator Cuffs
Chest Cable Flyes
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x2
265x1
205x3, 4 sets
Added 3 Board
220x5, 2 sets
Wide Neutral-Grip Pulldowns
140x3x15
That was it. My shoulders are killing me today. They have been aching all this past weekend. Not sure what I did to them at the meet, but it’s making it difficult to train right now
3 Likes
Wednesday 6/16/25 Speed Bench(WK 1)
Rotator Cuffs
Speed Bench Press vs/Dbl Mini’s
45x12, 2 sets
45x12 added bands
95x3x3
105x3x3
115x3x3
Used 3 different grips(comp, por, thumb from smooth)
Flat DB Press
50x20
60x20
Titan Machine Rows
160x3x12(wide-grip)
110x3x12(neutral-grip)
Reverse Rear Delt Cable Flyes
20x2x15
That was it. The heat was getting to me today, & this is all I had
4 Likes
Tuesday 6/24/25 Bench(WK 2)
Rotator Cuffs
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x2
260x1
270x1
220x3, 4 sets
Added 3 board
230x5, 2 sets
Incline DB Press
60x10
70x10
Seated Cable Flyes
40x20(high)
40x20(mid)
40x20(low)
Lying DB Skullcrushers
25x2x15
One-Arm Triceps Pushdowns
20x2x20
3 Likes
Wednesday 6/25/25 Accessory(WK 2)
Magnum Machine Rows
125x15
140x15
150x15
165x15
180x12
195x8
Neutral Wide-Grip Pulldowns
100x15
130x15
160x15
One-Arm Cable Rows
50x15
60x15
70x15
80x8, could’ve done more reps but my wheelchair started sliding
Seated DB Curls
20x15
22x15
25x15
Wrist Roller
3 sets
One-Arm Fat-Bar Cable Wrist Curls
40x20
50x20
60x20
We drove to the gym today. It’s hot AF right now, and my gym at home has no heat or AC in it lol
5 Likes
Friday 6/27/25 Declines(WK 2)
Rotator Cuffs
Close-Grip Decline Press
45x12, 2 sets
95x8, 2 sets
135x5
185x3
225x2
240x6, 2 sets(last 2 reps paused)
220x8, last 2 reps paused
Rope Triceps Pushdowns
30x20
40x15
50x10
10x2x20(one-armed)
That was it. After this me and my son started moving stuff around in the gym
4 Likes
Monday 6/30/25 Bench(WK 3)
Rotator Cuffs(Alot!!)
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x1
245x1
260x1
230x2, 3 sets(paused)
Added 2 board
250x2, 2 sets
Incline DB Press
50x3x10
JM Triceps Press
95x10
115x8
135x4
Reverse Rear Delt Cable Flyes/Side DB Raises
20x20/8x20
25x20/8x20
That was it. Didn’t feel very strong today I’ve been working up to a max single, but a true max. Just trying to feel a heavier weight each week, and then doing my working weights, sets, & reps afterwards. So I guess next week I will just not work with the heavier singles near week and just do my programmed weights, sets, & reps
4 Likes
Tuesday 7/1/25 Accessory(WK 3)
Neutral Wide-Grip Pulldowns(mag-grip)
115x15
130x15
145x15
160x15
175x15
Magnum Machine Rows
120x15
130x15
145x15
160x15
DB Pullovers
40x10
45x3x10
Forearms work
That was it. I was also going to do traps, neck, & biceps, but I got to talking to my best friend since high school and ran out of time. Had a great back workout though
3 Likes
Friday 7/4/25 Declines(WK 3)
Rotator Cuffs
Close-Grip Decline Press
45x12, 2 sets
95x8, 2 sets
135x5
185x3
225x2
240x6 last 2 reps paused
250x3
260x3
220x8 last 2 reps paused
Machine Triceps Pushdowns
55x3x15, 20, 20
30x2x20(one-armed)
Hammer Curls
25x3x12
That was it. Declines today felt heavy to start with, but then a little better as the sets went on. Also on my bicep/tricep machine, I figured out how to set it to where I can stay in my chair and do pushdowns without having to get out of my chair
3 Likes
Monday 7/7/25 Bench(WK 4)
Rotator Cuffs
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x1
250x2, 3 sets
Added 2 Board
260x2
Incline DB Press
60x10
65x10
70x10
75x10
Rope Triceps Pushdowns
50x20
60x20
70x20
One-Arm Pushdowns
30x20
40x20
Side DB Raises
10x3x20
One-Arm Reverse Cable Rear Delt Flyes
10x25
20x20
25x15
That was it. Bench sets felt heavy today
4 Likes
Wednesday 7/9/25 Accessory(WK 4)
Chest-Supported DB Rows
55x2x10(warm-up)
70x10
80x10
90x8
100x6
Wide-Grip Pulldowns
110x12
125x12
140x12
150x12
Seated Hammer Shrugs
95x20
115x20
135x20
Hammer Curls
22x12
25x12
27x12
30x12
That was it. We drove to the gym today, and I forgot my neck harness. So I wasn’t able to get in any neck work. We also got off late to the gym, so I did something to hit both biceps and forearms and did hammer curls
3 Likes
Friday 7/11/25 Speed Bench(WK 4)
Rotator Cuffs
Speed Bench Press vs Dbl Mini’s & Chains
45x12, 3 sets
45x5 added bands here
45x5 added 30lbs of chains per side here
65x3x3
75x3x3
85x3x3
Used 3 different grips for each set comp, por, & thumb from smooth
Flat DB Press
50x2x20
One-Arm Machine Triceps Extensions
30x3x20
Titan Machine Rows
110x3x15(Neutral-grip)
Face Pulls
30x3x15
One-Arm Machine Curls
15x3x20
That was it. I finally got me some chains for my home gym and they are around 30lbs each. And they probably weigh more than that with the lead chains added in. It was hot AF today and I was very sweaty by the end of this session
3 Likes
Monday 7/14/25 Bench(WK 5)
Rotator Cuffs
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
260x1, 2 sets
Chain-Bench Press(30lbs each side)
135+Chains 2 sets of 5 reps
That was it. Everything felt heavy today. The chain bench press really works the triceps!!
3 Likes
Wednesday 7/16/25 Speed Bench(WK 5)
Speed Bench Press vs Dbl Mini’s & Chains
45x12, 2 sets
45x5 added bands
45x5 added chains
75x3x3
80x3x3
85x3x3
Used 3 different grips(comp, por, & thumb from smooth)
Flat DB Press
60x20
70x10
Seated Cable Rows
90x15
110x15
130x12
150x8
That was it. I’m kinda transitioning my training towards something a little different than what I’ve been doing. I’ve been saying that I’m going to change my routine to something that I’ve done with great results in the past. It’s a 3 day bench routine doing Mon- Bench, Wed- Speed Bench, Fri- Close-Grip Bench. So we’ll see how things go
3 Likes
Friday 7/18/25 Close-Grips(WK 5)
Rotator Cuffs
Close-Grip Decline Press(thumb from smooth)
45x12, 2 sets
95x8, 2 sets
135x5
185x3
205x6, last rep paused
210x6, last rep paused
185x8, last 2 reps paused
BTN Shoulder Press
65x10
85x10
105x4, left shoulder wasn’t having this
65x10
Seated Dual-Cable Rows
100x2x15(vertical)
100x2x10(high)
100x2x10(low)
Rear Delt Pulldowns
70x15
80x15
90x15
One-Arm Machine Curls
10x15
15x15
20x15
That was it. Everything felt pretty good today, except for my shoulder on the BTN presses. Going to have to take it slow on the shoulder presses
3 Likes