Monday 9/8/25 Accessory(WK 3)
Titan Machine Rows
90x2x15(warm-up)
140x3x12(wide-grip)
140x3x12(neutral-grip)
Stiff-Arm Pulldowns
55x12
65x12
75x2x12
Wide-Grip Shrugdowns
75x2x12
Seated Cable Crunches/Pelvic Thrusts
75x3x20/BWx3x20
That was it. Everything felt heavy today, but had a good muscle pump on everything. I think with all the training sessions that I have been having to do back to back for the last couple of days, has been taking a toll on my recovery
seeing you say the last 2 session were heavy / hard. It may be time for a deload.
Yeah I agree. I’m taking a few days off from the gym, then I’m going to hit some very light speed bench and just some pump work for my arms on Thursday or Friday. And after that probably going to take 3 or 4 more days off again
Thursday 9/11/25 Accessory
Lying Ez-Bar Skullcrushers
70x10
80x10
90x3(extensions),7(presses)
Seated DB Curls
20x12
25x2x12
One-Rope Pushdowns
20x3x15
One-Arm Machine Curls
15x3x15
Forearm work on my Gripzilla Dynamo & Tornado
Thursday 9/18/25 Speed Bench
Rotator Cuffs
Speed Bench vs Dbl Mini’s & 30lbs of chains on each side
45x12, 2 sets
45x5 added bands
45x5 added chains
95x3, 9 sets
Used por, thumb from smooth, & index at smooth on each set
Flat DB Press
50x2x20
One-Arm Triceps Pushdowns
20x20
30x20
40x20
One-Arm Cable Rows
50x20
60x20
70x20
That was it. I’ve been lifting, it was just nothing really worth posting about. Today everything felt pretty good. My right shoulder is still not 100% yet, so I didn’t go crazy with the weight. But it is feeling alot better
Sunday 9/21/25 Bench
Rotator Cuffs
Swiss-Bar Bench Press
45x12, 2 sets
95x8, 2 sets
135x5
185x3
225x1
235x1, this is a 5lbs PR on this bar
170x5, 3 sets
Cable Chest Flyes
50x20
60x20
70x20
Triceps Pushdowns
70x3x15
Face Pulls/Side DB Raises
40x2x20/8x2x20
Switched to the Swiss bar today, because right now it’s the only bar that doesn’t hurt my shoulder. Also I hit a little 5lbs PR, so that’s a win. Inclines are out of the question right now, and the Swiss bar and cable Flyes are the only movements as of now that doesn’t hurt my shoulder. So at least I’m able to get in a little bit of chest work
Thursday 9/25/25 Speed Bench
Swiss-Bar Speed Bench vs 30lbs chains on each side
45x12, 3 sets
95x8, 2 sets
95x3x3 added chains
105x3x3
115x3x3
Used 3 different grips wide, medium, & close
Seated Vertical Cable Flyes
30x20
40x3x25
One-Arm Machine Triceps Extensions
25x20
30x20
35x20
Wide-Grip Pulldowns
90x15
110x3x15
That was it. My shoulder is feeling better, but I’m still not able to bench with a regular bar yet. Gonna do a full training cycle with the Swiss-bar and give my shoulders a break from the straight bar for awhile
Sunday 9/28/25 Bench(WK 1)
Rotator Cuffs
Swiss-Bar Bench Press
45x12, 2 sets
95x8, 2 sets
135x5
155x1
175x3, 4 sets
Close-Grip 3 Board Press(thumb from smooth)
185x5
205x5
225x5
Flat DB Press
70x10
80x10
Seated Overhead Triceps Extensions(w/tricep bar)
65x3x15
Reverse Rear Delt Cable Flyes
30x3x15
Side DB Raises
12x2x15
That was it. Shoulder felt pretty good today. This is the best training session I’ve had in awhile
Tuesday 9/30/25 Accessory(WK 1)
Wide-Grip Pulldowns(Mag grip)
90x3x15
110x12
130x12
150x12
170x12
Chest-Supported DB Rows
60x2x12
70x2x12
80x2x8, 6
Scapular DB Shrugs
50x20
60x20
70x20
Neck Harness(on cables)
20x2x20(all 4 sides)
One-Arm DB Preacher Curls
30x3x12
Reverse Axel-Bar Wrist Curls
20x20
25x20
30x20
That was it. Everything felt really good today
This was good to read!
Thanks, yeah my training sessions are feeling alot better than they were some weeks back. Also my shoulder is feeling alot better
Thursday 10/2/25 Speed Bench(WK 1)
Rotator Cuffs
Speed Swiss-Bar Bench Press vs Mini’s
45x12, 2 sets
45x5 added bands here
95x3x3
105x3x3
115x3x3
Medium, Wide, & Close Grips for each set
Flat DB Press
50x20
60x20
One-Arm Triceps Pushdowns
30x3x20
V-Bar Pulldowns
90x15
100x2x15
That was it. Everything felt nice and strong
Do you start with medium then wide and finish with close grip?
Yeah I’ll do the 3 sets per weight, and I’ll switch the grip for each set
Tuesday 10/7/25 Bench(WK 2)
Rotator Cuffs
Swiss-Bar Bench Press
45x12, 2 sets
95x8, 2 sets
115x5
135x3
155x1
190x3, 4 sets
Close-Grip 3 Board Press
215x5
225x5
235x5
Flat DB Press
70x10
80x10
Skullcrushers(w/Tricep bar)
75x12
85x2x12
Friday 10/10/25 Speed Bench(WK 2)
Rotator Cuffs
Speed Swiss-Bar Bench Press vs Dbl Mini’s
45x12, 3 sets
45x5, 2 sets added bands
95x3x3
105x3x3
115x3x3
Just stuck with a medium grip because wide grip was hurting my shoulder
Flat DB Press
50x2x20
One-Arm Cable Rows
70x3x15
Reverse Rear Delt Cable Flyes
25x3x15
That was it. Right shoulder is still bothering me. Guess old age is finally catching up to me
Monday 10/13/25 Bench(WK 3)
Rotator Cuffs
Swiss-Bar Bench Press
45x12, 3 sets
95x8, 2 sets
115x5
135x3
185x1
200x2, 3 sets
Close-Grip 2 Board Press
205x5
215x5
225x5
Flat DB Press
80x10
90x7
One-Arm Overhead DB Triceps Extensions
25x3x15
Reverse Rear Delt Cable Flyes
20x15
25x15
30x15
Side/Front DB Combo Raises
8x2x10
That was it. Shoulder is still bothering me. The side/front raises hit the hurt area pretty good. So I’m going to do them for awhile and see if it helps any
Tuesday 10/14/25 Accessory(WK 3)
Medium Neutral-Grip Pulldown(mag-grip)
90x3x15
140x12
160x12
180x8, plus 2 assisted reps
One-Arm Cable Rows
70x15
80x15
90x15
Stiff-Arm Pulldowns
30x2x12
40x12
One-Arm DB Preacher Curls
20x3x15
One-Arm Cable Wrist Curls
30x3x20
That was it. Didn’t get any trap and neck work in today
Thursday 10/16/25 Speed Bench(WK 3)
Rotator Cuffs
Speed Swiss-Bar Bench Press
45x12, 3 sets
95x5
115x3x3
125x3x3
135x3x3
Switched between wide, medium, & close grips on each set
Flat DB Press
50x20
60x20
One-Arm Triceps Pushdowns
20x3x15
Face Pulls
20x3x20
5 reps to chest, 5 reps to neck, 5 reps to nose, 5 reps to forehead
No bands this week
Sunday 10/19/25 Bench(WK 4)
Rotator Cuffs
Swiss-Bar Bench Press
45x12, 3 sets
95x8, 2 sets
115x5
135x3
185x1
215x2, 3 sets
Close-Grip 2 Board Press
225x5
235x5
245x3
Flat DB Press
90x8
95x6
Seated Overhead Rope Cable Extensions
30x15
40x15
50x15
That was it. I didn’t do any shoulder work today, because they was sore