Sunday 12/7/25 Bench(Wk 1)
Rotator Cuffs
Bench Press(POR grip)
45x12, 3 sets
95x8, 2 sets
135x5
155x3
185x3, 4 sets
Close-Grip 3 Board Press
200x2x5
Cable Chest Flyes/Press
40x20
45x20
50x20
Triceps Pushdowns
40x20
50x20
60x15
Side Machine Raises
10x15
12.5x2x15
Machine Shoulder Press
90x10
100x10
110x10
Rope Cable Crunches
2 sets of 50 reps
That was it. Shoulder is slowly getting better
Tuesday 12/9/25 Accessory(WK 1)
Seated Cable Rows
70x3x15
110x15
120x15
130x12
140x8
110x3x12
Seated DB Shrugs
50x3x20
Wide Neutral-Grip Pulldowns
90x2x15
140x12
150x12
160x10
Face Pulls
30x4x20
Forearm work on my Gripzilla Dynamo and Tornado
That was it. It was starting to get very cold in the home gym, so I skipped out on biceps work
Wednesday 12/10/25 Declines(WK 1)
Rotator Cuffs
Close-Grip Decline Press
45x12, 2 sets
95x8, 2 sets
135x5
155x3
185x1
210x6, 2 sets
190x8
Machine Triceps Pushdowns
35x20
45x20
55x20
65x3x20
Hammer Curls
25x3x15
That was it. I had to move this workout up a day, because I am not going to be able to get in the gym tomorrow. Shoulder felt like crap today, it’ll probably be sore AF tomorrow
Sunday 12/14/25 Bench(WK 2)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
155x3
185x1
200x3, 4 sets
Close-Grip 3 Board Press
210x5, 2 sets
Cable Chest Flyes
30x20
40x20
50x20
Incline Skullcrushers(w/tricep bar)
85x3x12
Side Machine Raises
10x3x15
Machine Shoulder Press
70x3x15
That was it. My shoulder still hurts some, but it’s starting to be a little more manageable
Tuesday 12/16/25 Accessory(WK 2)
Titan Machine Rows
90x2x15
140x15
150x15
160x15
140x3x15(neutral-grip)
Dual-Cable Pulldowns
50x15
70x15
90x15
Reverse Rear Delt Cable Flyes
20x15
25x15
30x15
One-Arm DB Preacher Curls(on incline)
15x3x15
Thursday 12/18/25 Declines(WK 2)
Rotator Cuffs
Close-Grip Decline Press
45x12, 2 sets
95x8, 2 sets
135x5
155x3
185x1
210x6
215x6
190x8
Wide-Grip Pulldowns
120x3x15
Rear Delt Pulldowns
60x20
70x20
80x20
One-Arm Triceps Pushdowns
20x20
25x20
30x20
One-Arm Machine Curls
15x20
20x2x20
That was it. Everything is feeling good for the most part. My right shoulder still has some pain in it, but nothing like it was
Sunday 12/22/25 Bench(WK 3)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
155x3
185x1
210x2, 3 sets
Close-Grip 2 Board Press
225x3, 2 sets
Cable Chest Flyes
20x20
40x3x20
Triceps Pushdowns
40x20
50x20
60x20
Side Machine Raises
10x3x20
Seated Machine Shoulder Press
70x3x15
That was it. Me and my wife went and done some Christmas shopping this morning and I haven’t ate much or as hydrated as I would like to be and I could tell it. Also my shoulders are hurting me today and it made my bench not feel good, but all sets felt strong still
like it when this happens, well done mate
Thank you!!
Wednesday 12/24/25 Declines(WK 3)
Rotator Cuffs
Shrugdowns
Pulldowns
Close-Grip Decline Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
215x6, last rep paused
220x6, last rep paused
195x8, last rep paused
One-Arm Cable Rows
50x15
70x15
90x15
Straight-Bar Pulldowns
90x2x15
140x3x12
Reverse Rear Delt Cable Flyes
20x3x20
One-Arm Overhead DB Exts/One-Arm Hammer Curls
25x3x15/25x3x15
That was it. I missed my back workout yesterday, so I tried to do some extra back work today that way I would be done with training for the week. Also to everyone reading this, Merry Christmas 
Sunday 12/28/25 Bench(WK 4)
Rotator Cuffs
Shrugdowns
Pulldowns
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2, 3 sets
Close-Grip 2 Board Press
240x1, 2 sets
Cable Chest Flyes
50x20
55x20
75x2x20
Machine Triceps Extensions
55x3x20
25x2x20(one-armed)
Machine Shoulder Press
90x3x10
One-Arm DB Side Raises
12x3x15
That was it. My shoulder was hurting some today, but all bench sets felt strong regardless. This training session wore me out pretty good, feeling tired right now. Going to be sore tomorrow!!
Monday 12/29/26 Accessory(WK 4)
Titan Machine Rows
90x3x15
150x15
170x15
190x8
150x3x15(Neutral-Grip)
Close Neutral-Grip Pulldowns
140x12
150x12
160x12
Chest-Supported DB Rows
50x3x15
Incline DB Shrugs
50x3x20
Neck Harness(on cables)
30x2x20(all 4 sides)
Reverse Rear Delt Cable Flyes
25x3x15
Wrist Roller
10lbs 3 sets(both ways)
Ulnar/Radial Forearm Deviations
7.5lbs 3x12(both ways)
That was it. I pushed this training session up a day because it’s supposed to be very cold tomorrow night
Thursday 1/1/26 Declines(WK 4)
Rotator Cuffs
Shrugdowns
Pulldowns
Close-Grip Decline Press
45x12, 2 sets
95x8, 2 sets
135x5
185x3
220x6, last rep paused
225x6, last 2 reps paused
200x8, last 2 reps paused
One-Arm Overhead DB Extensions
30x3x15
Chest-Supported DB Rows
50x4x20
Wide-Grip Pulldowns(from chair)
80x15
90x15
100x15
Face Pulls
20x20
30x20
40x20
One-Arm DB Preacher Curls
20x3x20
That was it. The first training session of the year, and it was a good one!! Everything felt really strong today. The assistance work today wasn’t really heavy, just high rep stuff and it felt nice. I hope this carries over into the new year!!
Sunday 1/4/26 Bench(WK 5)
Rotator Cuffs
Shrugdowns
Pulldowns
Bench Press
45x12, 2 sets
95x8, 2 sets
135x5
185x3
225x1
245x1, 2 sets(2nd set paused)
Close-Grip 1 Board Press
225x3
225x1 bar just about slipped out of my hands
Cable Chest Flyes
50x20
60x20
70x20
Triceps Pushdowns
60x3x 15, 20,12
Side Machine Raises
12x3x20
Machine Overhead Shoulder Press(BTN)
50x3x15
Had a pretty good session today, although my shoulders weren’t feeling the best. Bench sets felt pretty strong today, but I could feel my shoulders acting up. I went very light on the shoulder presses in order to just pump some blood into the areas
Tuesday 1/6/26 Accessory(WK 5)
Wide-Grip Pulldowns
90x2x15
150x12
160x10
170x8
V-Bar Pulldowns
140x3x12
Titan Machine Rows
110x3x15(wide-grip)
110x3x15(neutral-grip)
Machine Scapular Shrugs
90x2x15(wide-grip)
90x2x15(neutral-grip)
One-Arm Rear Delt Cable Flyes
10x12
15x12
20x12
Neck Harness(on cables)
25x2x15(all 4 sides)
Axel-Bar Preacher Curls
40x3x15
Ulnar/Radial Forearm Deviations
7.5lbs 3 sets of 12 reps(radial)
12.5lbs 3 sets of 12 reps(ulnar)
That’s all she wrote. Everything I did today felt a little heavy. I’m glad that I am close to being finished with this training cycle. Also my right shoulder is feeling very irritated today
Thursday 1/8/26 Declines(WK 5)
Rotator Cuffs
Shrugdowns
Pulldowns
Close-Grip Decline Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x6
230x4, missed the 5th rep
205x8
Wide-Grip Triceps Pushdowns
40x3x20
That was it. Just wasn’t feeling it today. But at least I came in and did a little something
Sunday 1/11/26 Bench(WK 6)
Rotator Cuffs
Shrugdowns
Pulldowns
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
250x1 paused
Close-Grip 1 Board Press
225x4
225x3
Cable Chest Flyes
60x20
80x20
100x15
Rope Triceps Pushdowns
30x15
40x15
50x10 +5 forced reps
Side DB Raises
8x3x20
Front DB Raises
8x3x20
That was it. Everything felt good today and this is the last week of the training cycle. I decided not to try for my projected max for this cycle today, and just work up to the week’s weight. I didn’t go heavy with the shoulder work because they felt good today and I didn’t want to irritate them
Wednesday 1//14/26 Accessory(WK 6)
Wide Neutral-Grip Pulldowns(mag-grip)
90x2x15
140x12
150x12
160x12
170x12
One-Arm Cable Rows
50x15
70x15
90x15
110x15
Wide-Grip Shrugdowns
90x3x15
Face Pulls
20x20
30x20
40x20
That was it. It was cold AF in the gym tonight
Friday 1/16/26 Accessory(WK 6)
Rotator Cuffs
Close-Grip Decline Press
45x12, 2 sets
95x8, 2 sets
135x5
185x3
205x1
225x5 kept hitting the rack on every rep
Hammer ISO-Decline Press
30x20
40x20
50x20
60x20
Cybex High Rows
130x15
150x15
170x15
190x15
210x10
One-Arm Rear Delt Cable Flyes
10x20
20x15
30x10
Triceps Pushdowns/DB Curls
90x20/25x15
110x20/25x15
130x10/25x15
That was it. We rode to the gym today, because it is cold and I didn’t want to go out in my cold home gym. That way the cold wouldn’t get my nerve pain flared up bad tonight. The decline bench at the gym sucks and I kept hitting the rack. I think next training cycle I will do normal CGBP instead of declines.
Sunday 1/25/26 Bench(WK 1)
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8, 2 sets
135x5
155x3
190x3, 4 sets
Close-Grip 3 Board Press
200x5, 2 sets
Cable Chest Flyes
50x20
70x20
80x20
Overhead Triceps Extensions(w/tricep bar)
75x3x15
Side Machine Raises/Machine Shoulder Press
5x2x20/50x2x20
That was it. Everything felt pretty good today