Tuesday 10/21/25 Accessory
Stiff-Arm Pulldowns
20x2x15
30x3x15
One-Arm Cable Rows
80x3x15
One-Arm Dumbbell Curls
20x3x15
That was it. Not the biggest or heaviest session ever, but it beats not doing anything at all
2 Likes
Thursday 10/23/25 Speed Bench(WK 4)
Rotator Cuffs
Swiss-Bar Speed Bench Press
45x12, 3 sets
45x5, 2 sets, added Dbl Mini’s on each side
45x5, added 30lbs of chains on each side
65x3, 9 sets
Alternated Wide, Medium, & Close grips on each set
Flat DB Press
60x2x10, had to stop these because my right shoulder couldn’t take it
One-Arm Reverse Grip Pushdowns
35x3x20
Mini Band Pull-Aparts
2 sets of 50 reps
That was it. My right shoulder is still hurting me. It will feel fine on some days, and hurts the next day. I’m thinking of putting rear delts back on my back day.
2 Likes
Sunday 10/26/25 Bench(WK 5)
Rotator Cuffs
Swiss-Bar Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
155x3
185x1
225x1, 2 sets(paused)
Close-Grip 1 Board Press
225x5
225x5, did this set with a reverse grip to test the shoulder
Flat DB Press
50x2x20 shoulder was bothering me so I didn’t go heavy with the dumbbell press
One-Arm Rope Triceps Pushdowns
30x3x20
Broomstick Shoulder Dislocations
3 sets
That was it. All bench press sets felt extremely easy, but my shoulder started acting up again. I forgot about the shoulder dislocation stretches. I haven’t done them in years and they felt really good. I didn’t do any direct Delt work
2 Likes
Tuesday 10/28/25 Accessory(WK 5)
Titan Machine Rows(Wide-Grip)
90x2x15
110x15
130x15
140x3x12
Straight-Arm Pulldowns
30x15
40x3x15
V-Bar Pulldowns
90x15
110x15
140x3x12
Wide-Grip Shrugdowns
90x15
120x3x15
Ez-Bar Preacher Curls
60x3x15
20x2x15(One-Arm DB)
Forearm work with my Gripzilla Dynamo & Tornado
2 Likes
Thursday 10/30/25 Speed Bench(WK 5)
Rotator Cuffs
Speed Swiss-Bar Bench Press
45x12, 3 sets
45x5, added Dbl Mini’s on each side
45x5, added 30lbs Chains on each side
70x3x3
80x3x3
90x3x3
Switched between wide, medium, & close grips on each set
Flat DB Press
50x20
60x20
One-Arm Overhead DB Extensions
25x3x15
Titan Machine Rows(Neutral-Grip)
90x2x15
110x3x15
That was it. Everything felt ok today. Pretty sore from my training this week
2 Likes
Sunday 11/2/25 Bench(WK 6)
Rotator Cuffs
Swiss-Bar Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x1
240x1 this was my target single, & a 5lbs PR!!
250x1 this was my projected max for this training cycle & a 15lbs PR overall for the Swiss bar
Close-Grip 1 Board Press
205x5
215x5
225x5
Flat DB Press
90x6
100x3 got off groove
100x4, BURNT!!
Triceps Pushdowns
40x20
45x20
50x20
20x2x12 one-armed
That was it. Hit some PR’s today on the Swiss bar, so I’m pretty happy about that. My right shoulder is still hurting me. Next week will be a total deload, so hopefully it’ll be good to go
3 Likes
Back to back!?!
Congrats, my man—great work!
1 Like
Thank you!!
1 Like
Tuesday 11/4/25 Accessory(WK 6)
V-Bar Pulldowns(Mag grip)
90x2x15
140x15
150x15
160x9
One-Arm Cable Rows
50x15
70x15
90x15
110x3x15
Stiff-Arm Pulldowns
30x3x15
One-Arm Dumbbell Curls
25x3x12
That was it. It’s going to take awhile for my body to get used to this new time change. I didn’t get in any trap & neck work tonight
3 Likes
Sunday 11/9/25 Bench(Deload)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x1
Cable Chest Flyes
30x3x25
One-Arm Machine Triceps Extensions
25x3x20
3-Way DB Shoulder Raises
8x3x12(each way, side/front/rear)
That was it. My shoulders still hurt, but are starting feel to better. I was able to bench with a regular bar today, so that is good.
2 Likes
Monday 11/10/25 Accessory(Deload)
Wide-Grip Pulldowns
90x2x15
100x12
110x12
120x12
One-Arm Cable Rows
70x15
80x15
90x15
Wide-Grip Shrugdowns
70x3x15
One-Arm DB Preacher Curls
20x3x15
Titan Grip Machine
25x20
35x20
45x20
That was it. Everything felt good
2 Likes
Sunday 11/16/25 Bench
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x1
245x3 added Slingshot
265x1
Close-Grip 3 Board Press
225x5
One-Arm Cable Flyes
25x3x20
That was it
2 Likes
Sunday 11/23/25 Bench(WK 1)
Warm-Up
Int/Ext Shoulder Rotations
Machine Side Raises
Hammer Curls
Pulldowns
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
275x1 Widowmaker
315x1
335x3, 4 sets
Cable Chest Flyes
20x20
25x20
30x3x20
Machine Side Raises(plate loaded)
7.5x3x15
Machine Shoulder Press(plate loaded)
25x15
35x15
40x4x15(2 sets to front/2 sets BTN)
That was it. Right shoulder is still hurting pretty bad. Got off groove on one of my reps on the 2nd set and messed it up again
2 Likes
sorry to read this. best wishes for swift recovery
3 Likes
Thank you!! I’m trying to do more direct shoulder work to help strengthen everything around the joints. So we’ll see how it goes
2 Likes
Tuesday 11/25/25 Accessory(WK 1)
Chest-Supported DB Rows
50x2x12
60x2x12
70x2x12
80x2x8
DB Pullovers
40x3x15
One-Arm Cable Rows
70x15
90x15
110x15
One-Arm Cable Shrugs
40x3x20
Reverse Rear Delt Cable Flyes
20x3x15
Neck Harness(on cables)
20x2x20(all 4 sides)
That was it. Everything today felt nice and strong
2 Likes
Wednesday 11/26/25 Accessory(WK 1)
Decline Ez-Bar Skullcrushers
65x12
75x12
85x7
One-Arm Triceps Pushdowns
40x15
50x15
60x15
Ez-Bar Preacher Curls
65x2x12(wide-grip)
65x2x12(close-grip)
One-Arm Hammer Curls
25x3x15
One-Arm Cable Wrist Curls
20x25
30x25
40x25
That was it. I spent some time today trying out different close grip bench exercises that would be the easiest on my shoulders, for a 2nd bench day. And I determined that close-grip declines are going to be my choice, because it is the easiest on the shoulders. So this is going to be a decline press day
3 Likes
Sunday 11/30/25 Bench
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x1 had to use the slingshot here
275x1 added Widowmaker
315x1
335x1
360x1
I’m going to have to take time off from the bench press. My shoulders just can’t handle it for now
Cable Chest Press /Flyes(it’s kinda both)
25x20
50x20
Side Machine Raises
5x15
10x15
15x15
Machine Shoulder Press
50x3x15
That was it. My shoulders felt better today, but the bench press just killed them. Might have to go back to the Swiss bar again
2 Likes
Tuesday 12/2/25 Accessory
Titan Machine Rows(wide-grip)
90x2x12
110x12
120x12
140x12
160x12
110x2x12(neutral-grip)
Stiff-Arm Pulldowns
30x15
40x3x15
Seated Plate Shrugs
45x2x20
That was it
2 Likes
Thursday 12/4/25 Declines
Rotator Cuffs
Close-Grip Decline Press
45x12, 2 sets
95x8, 2 sets
135x5
185x3
205x6
210x6
185x8
Shoulder Press Machine(plate loaded)
90x10
100x10
110x10
Titan Machine Rows(Neutral-Grip)
90x2x15
110x3x15
Rear Delt Pulldowns
50x15
60x15
70x15
One-Arm DB Preacher Curls
20x3x15
That was it. I’m starting a new training cycle next week and everything is going to look somewhat like this. So we’ll see how things go. Also my shoulder felt a little better today. It isn’t 100% yet, but hopefully it’s getting better
2 Likes