Monday 1/26/26 Accessory(WK 1)
Straight-Arm Pulldowns
25x3x15
35x15
40x15
50x12
60x2x12
Titan Machine Rows
90x2x12
140x2x12(wide-grip)
140x2x12(neutral-grip)
Wide-Grip Shrugdowns
70x3x15
Rear DB Raises(on Incline)
15x3x15
Machine Curls
25x20
30x20
35x20
10x2x20(one-armed)
Sunday 2/1/26 Bench(WK 2)
Rotator Cuffs
Shrugdowns
Pulldowns
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
155x3
185x1
210x3, 4 sets(paused)
Close-Grip 3 Board Press
210x5
225x3
Cable Chest Flyes
35x20
45x20
55x20
Incline Ez-Bar Skullcrushers
70x15
80x15
90x15
Machine Shoulder Press/Machine Side Raises
50x20/5x20
70x20/10x20
That was it. Shoulders are finally starting to feel better. Everything felt good today
Tuesday 2/3/26 Accessory(WK 2)
Reverse V-Bar Pulldowns(mag grip)
90x3x15
110x12
120x12
130x12
140x12
Chest-Supported DB Rows
50x2x12
70x4x10
Seated DB Shrugs
50x3x20
Rear DB Raises
20x3x15
Barbell Preacher Curls
35x15
55x3x8
25x2x10(one-armed)
Radial/Ulnar Forearm Deviations
5x3x15(radial)
8x3x15(ulnar)
Pronations/Supinations
5x3x10(both ways)
Sunday 2/8/26 Bench(WK 3)
Rotator Cuffs
Shrugdowns
Pulldowns
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x1
235x2, 3 sets
Close-Grip 2 Board Press
235x2
195x2x5(this really hits the Tri’s
Cable Chest Flyes
70x3x20
Lying Ez-Bar Skullcrushers
90x3x10
Machine Side Raises(plate loaded)
5x20
7.5x20
10x20
Machine Shoulder Press(plate loaded)
50x20
70x20
90x20
That was it. Everything felt really good today!! My shoulders are probably 90-95% healed up now. Really looking forward to these next weeks coming up!!
That’s great news! Glad to hear it.
Friday 2/13/26 Accessory(WK 3)
Close Neutral-Grip Pulldowns(mag grip)
90x3x15
110x12
130x12
150x12
170x12
One-Arm DB Rows
50x15
60x15
70x12
80x6
Wide-Grip Shrugdowns
70x15
80x15
90x15
Reverse Cable Rear Delt Flyes
20x15
30x15
40x15
Neck Harness(on cables)
30x2x15(all 4 sides)
Hammer Curls(w/Fat grips)
20x3x10
Wrist Roller
10lbs 3 sets(both ways)
That was it. Everything felt pretty strong today
Sunday 2/15/26 Bench(WK 4)
Rotator Cuffs
Shrugdowns
Pulldowns
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
260x2, 3 sets(added Slingshot)
Close-Grip 2 Board Press
225x5
225x3
Cable Chest Flyes
60x20
70x20
80x20
Lying DB Skullcrushers
30x3x12
Machine Side Raises(plate loaded)
10x20
15x20
20x20
Machine BTN Shoulder Press(plate loaded)
50x20
60x20
70x20
That was it. Bench presses felt pretty strong today. I went light on the shoulder press because my right shoulder feels a little irritated today
Happy cake day!
I don’t know why, it’s got my birthday for today. My birthday is on January 29th lol
The little slice of cake is actually your T-Nation Anniversary. There’s a big cake with candles on your birthday.
lol oh ok I was wondering why it was up there 
Tuesday 2/17/26 Accessory(WK4)
Seated Cable Rows
90x2x15
110x3x15, 10, 10
Straight-Bar Pulldowns
90x3x10
Stiff-Arm Pulldowns
30x3x15
Rear DB Raises(on incline)
20x3x12
Seated DB Curls
20x3x12
Radial & Ulnar Forearm Deviations
5x2x20(both ways)
That was it. Nothing extremely heavy today. Just came in to get some work done
For those that read my training log here, if you notice I have only been training only 2 days a week. I’ve been doing this because I have noticed that it feels like my shoulders are getting better recovery with the extra rest. My bench has felt strong each week also. So we’ll see how I feel in the coming weeks. But who knows? I might stay with the 2 days.
My training split is looking like this for the moment
Day 1- Bench(chest, delts, tri’s)
Day 2- Accessory(back, bi’s, forearms)
Sunday 2/22/26 Bench(WK 5)
Rotator Cuffs
Shrugdowns
Pulldowns
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
280x1, 2 sets(Slingshot)
Close-Grip 1 Board Press
205x5
215x3
Cable Chest Flyes
70x20
80x20
90x20
Lying DB Skullcrushers
30x3x12
Side DB Raises
15x3x12
Machine Shoulder Press
60x20
70x20
80x20
Dips
BWx2x10
That was it. Everything felt pretty strong today. I added dips to the routine today, so I’m going to see how they treat my shoulders and elbows. Also I switched back to doing my raw bench presses with a reverse grip. So hopefully it’ll help my shirted bench like it did in the past
Monday 2/23/26 Accessory(WK 5)
Seated Deadlifts
115x5
135x5
155x5
175x5
195x3
205x1
225x1
240x1, 10lbs PR!!
Reverse-Grip Pulldowns(from my wheelchair)
90x4x15
That was it. I didn’t do a whole lot today, because I started having some bad nerve pain before I started lifting. It started bothering me after I did this little bit
Sunday 3/1/26 Bench(WK 6)
Rotator Cuffs
Shrugdowns
Pulldowns
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x2
245x1
275x1 added Slingshot here
305x1
Close-Grip 1-Board Press
225x3
225x2 & 1 forced rep
Cable Chest Flyes
60x20
70x20
80x20
Triceps Pushdowns
60x3x15
Machine Side Raises(plate loaded)
10x20
15x20
17.5x20
Machine Shoulder Press(plate loaded)
90x20
110x20
130x20
Dips
BWx15
BWx13
That was it. Bench today felt so so. It wasn’t heavy, but it wasn’t light either. Everything felt good overall though
Tuesday 3/3/26 Accessory(WK 6)
Close-Neutral Grip Pulldowns(mag grip)
90x3x15
140x12
160x12
180x8
Reverse-Grip Pulldowns(from wheelchair)
70x15
90x15
110x15
Titan Machine Rows
90x2x15
120x3x12(wide-grip)
120x3x12(neutral-grip)
Reverse Rear Delt Cable Flyes
20x3x15
Hammer Curls
25x2x10, 6(w/fat grips)
25x2x12 no fat grips
That was it. Everything felt ok today
Next week I will be adding speed bench back into my routine. I feel like speed benching helps shirted benching and I’m starting to tell that only benching once a week ain’t going to cut it. Because last week I didn’t feel my strongest. It felt like I had taken an entire week off from lifting, and came back to the gym after a layoff. So we’ll just see how things go this coming week routine wise
Sunday 3/8/26 Bench(WK 7)
Rotator Cuffs
Shrugdowns
Pulldowns
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5
185x3
225x1
245x1
275x1, added Widowmaker(didn’t touch)
315x1
330x3, 4 sets
Close-Grip 3 Board Press
225x3, 2 sets
Incline Axel Bar Press(counting as a 45lbs bar)
95x3x10
Titan Machine Rows(wide-grip)
110x15
130x15
150x15
170x10
Rear Delt Pulldowns
50x15
60x15
70x15
Dumbbell Curls
20x3x12
That was it, training is going to be a little bit different for this next 6 weeks of my training cycle
Congrats on PR!