Monday 3/4/24 Bench(WK 1)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x2
245x1
275x1 Slingshot
315x3 Widowmaker
335x3
365x1, previous PR in the widowmaker
385x1, PR
405x1, PR
Low-Incline DB Press
60x10
70x10
80x8 & 2 forced reps
Machine Chest Flyes
100x3x20
JM Triceps Press
95x10
105x10
115x4, burnt!!
Rope Triceps Pushdowns
50x3x15
One-Arm Overhead DB Extensions
25x3x15
Awesome day!! 405lbs is a 40lbs PR in a slingshot type device
Wednesday 3/6/24 Accessory(WK 1)
Biangular Machine Rows
90x2x12
110x12
125x12
140x12
160x13
Neutral-Grip Pulldowns(max-grip handle)
90x15
100x15
110x12
120x8
One-Arm Cable Rows
60x15
70x15
80x15
90x10
Seated Hammer Machine Shrugs
135x3x20
Dumbbell Curls
17x15
20x15
22x15
One-Arm Cable Curls
30x2x15
Forearm work on my Gripzilla Dynamo
Friday 3/8/24 Speed Bench(WK 1)
Rotator Cuffs
Speed Bench Press(vs Dbl Mini’s)
45x12, 2 sets
45x5 added bands here
95x3, 9 sets
Used 3 different grips for each set(comp, por, & thumb from smooth)
Reverse Rear Delt Pec-Dec Flyes
100x15
115x15
130x15
One-Arm Cable Rear Delt Flyes
20x15
30x15
Side DB Raises
10x3x15
One-Arm Triceps Pushdowns/One-Arm DB Curls
50x3x20/20x3x20
That was it. I didn’t do any shoulder presses today, because my delts have been sore since after Monday’s bench work(a good sore). Decided to just hit rear and side delts
Tuesday 3/12/24 Bench
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x2
245x1
260x1, this is a PR with a reverse grip
275x1 added Slingshot
315x1 added Widowmaker
365x1
405x1 added shirt here
455x2, added a insert in my shirt here, couldn’t touch
Reverse-Grip 3 Board Press
225x5
245x5, 2 sets
Hammer ISO-Machine Chest Press
40x20
50x20
60x20
One-Arm Cable Chest Flyes
40x20
50x20
Triceps Pushdowns
80x20
90x20
100x20
Rope Triceps Pushdowns
60x15
70x15
80x15
One-Arm Overhead DB Extensions
30x3x10
Friday 3/15/24 Accessory
Magnum Machine Rows
75x2x15
100x15
125x15
150x10
175x8
Side DB Raises
12x3x15
Stiff-Arm Pulldowns
60x15
70x15
80x15
90x15
Reverse Rear Delt Pec-Dec Flyes
70x15
85x15
100x15
Face Pulls
70x15
80x15
90x15
That was it. I wasn’t able to get in this week for back day, so I combined some back and shoulder work together
Monday 3/18/24 Bench
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x2
245x1
275x2 added Widowmaker
315x2
365x1
405x1 added shirt
430x1 this is a PR since my spinal cord injury!! And only 20lbs less than than my best ever bench press!!
Reverse-Grip 2 Board Press
225x5
235x5
245x5
Hammer-ISO Machine Decline Press
40x20
50x20
60x20
Cable Chest Flyes
50x20
60x20
Seated Overhead DB Triceps Extensions
50x20
60x20
70x20
Rope Triceps Pushdowns
60x20
70x20
85x20
One-Arm Nautilus Machine Extensions
50x20
60x20
Wednesday 3/20/24 Accessory
Chest-Supported DB Rows
60x2x10
70x10
75x10
80x8
85x8
Wide-Grip Pulldowns
90x12
110x12
130x12
150x12
One-Arm Cable Rows
60x15
70x15
80x15
90x15
100x15
Machine Scapular Shrugs
100x15
110x15
120x15
Alternate DB Curls
22x12
25x12
27x12
One-Arm Cable Curls
40x3x15
Reverse DB Wrist Curls
12x3x20
One-Arm Cable Wrist Curls(fat handle)
50x20
60x20
70x20
Friday 3/22/24 Speed Bench
Speed Bench Press(vs 25lbs chains on each side)
45x12, 3 sets
45x5 added chains here
115x3x3
125x3x3
135x3x3
Used 3 different grips on each set(comp, por, & thumb from smooth)
Reverse Pec-Dec Rear Delt Flyes
100x15
115x15
130x15
One-Arm Rear Delt Cable Flyes
20x15
30x15
Side DB Raises
12x3x15
Triceps Pushdowns/Hammer Curls
70x20/25x20
80x20/25x20
90x20/25x20
That was it. My shoulders haven’t felt the best for weeks now, and it has made it very difficult to work on my shoulder presses. So as of right now my shoulder work is going to be mainly rear Delt work, and some side delts
Monday 3/25/24 Bench
Rotator Cuffs
Reverse-Grip Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3
195x3
205x3
215x3
225x3
235x3
245x2 I think I might could’ve gotten 3 reps on this if I had rested a little longer
Hammer Incline Press(weight on each side)
70x12
55x3x12
Rope Triceps Pushdowns
60x20
70x20
80x15
One-Arm Triceps Pushdowns
40x15
50x15
That was it, just worked triples until I couldn’t get 3 reps. This is going to be sort of a deload week off of the shirt work and some volume on the assistance work
Wednesday 3/27/24 Accessory
Seated Machine Rows
70x2x15
110x15
125x15
140x15
155x8
70x3x15(used 3 different grips)
V-Bar Pulldowns
95x15
110x15
125x15
140x15
70x3x15
One-Arm Cable Shrugs
100x3x20
Dumbbell Curls
30x3x10
One-Arm Cable Wrist Curls
40x20
50x20
60x20
Thursday 3/28/24 Speed Bench
Speed Bench Press(vs Dbl Mini’s & 25lbs Chains on each side)
45x12, 2 sets
45x5 added bands
45x5 added chains
95x3x3
100x3x3
105x3x3
Used 3 different grips comp, por, & thumb from smooth)
Reverse Pec-Dec Rear Delt Flyes
115x15
130x15
145x15
Face Pulls
70x15
80x15
90x15
Rear Delt Pulldowns
70x15
90x15
110x15
Side DB Raises
10x15
12x15
15x15
One-Arm Triceps Pushdowns/ Alternate DB Curls
50x15/20x15
60x15/20x15
70x15/20x15
Monday 4/1/24 Bench(WK 1)
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x2
245x1
275x1 Slingshot
320x3, 4 sets Widowmaker
That was it. I normally lift with my son, but he has spring break from school this week and is working with my daddy. My wife helped me after she got off work and we had handoff issues, so no assistance work today. But we were able to get the main lift done. This is start of my training cycle for the 365Strong Nationals
Wednesday 4/3/24 Accessory(WK 1)
Chest-Supported Barbell Rows
130x12
150x12
170x12
190x8
130x2x15
Neutral-Grip Pulldowns
130x15
145x15
160x15
175x15
190x10
Cybex High-Rows
110x15
130x15
150x15
90x15(one-arm)
110x15(one-arm)
One-Arm Cable Shrugs
80x20
100x20
120x20
Dumbbell Curls
20x3x20(10 regular, 10 hammer)
One-Arm Nautilus Machine Curls
60x3x20
Reverse DB Wrist Curls
12x3x20
One-Arm Cable Wrist Curls
50x20
60x20
70x20
Friday 4/5/24 Speed Bench(WK 1)
Speed Bench Press
45x12, 2 sets
45x5
95x8
115x3x3
125x3x3
135x3x3
Used 3 different grips on each set(comp, por, & thumb from smooth)
High-Rep Incline DB Press
50x2x20
Side to Front DB Shoulder Raises
5x3x10
One-Arm Triceps Pushdowns
3 sets of 20 reps
That was it. Gonna try to do a 4 day routine this training cycle. Doing 2 Bench days and 2 Back days per week
Monday 4/8/24 Bench(WK 2)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x3, 2 sets
225x2
245x1
265x1, this is a 5lbs reverse grip PR
295x1, added Widowmaker
315x1
345x3, 4 sets
Reverse-Grip 3 Board Press
225x5
235x5
245x5
Incline DB Press
40x3x15
Incline Ez-Bar Skullcrushers
70x3x15
One-Arm Triceps Pushdowns
3 sets of 12
Lifted at my home gym today
Wednesday 4/10/24 Accessory(WK 2)
Seated Cable Rows(Max Grip V handle)
70x2x15
90x2x15
110x2x15
130x2x10
Neutral-Grip Pulldowns(close Max Grip)
70x2x15
90x2x15
110x11
110x8
Bicep Curls w/Mark Bell’s Bicep Board
20x3x20
That was it. Lifted at my home gym today, so everything was plate loaded
Friday 4/12/24 Speed Bench(WK 2)
Rotator Cuffs
Speed Bench Press
45x12, 2 sets
95x5
125x3, 9 sets
Used 3 different grips for each set(comp, por, & thumb from smooth)
Rear DB Raises(on Incline)
20x3x12
Rear Delt Pulldowns
70x3x15
Side DB Raises
12x3x12
One-Arm DB Preacher Curls/One-Arm DB Overhead Exts
20x3x15/20x3x15
Lifted at my home gym today. I’ll start using bands next week
Monday 4/15/24 Bench(WK 3)
Rotator Cuffs
Bench Press
45x12, 3 sets
95x8, 2 sets
135x5, 2 sets
185x 3, 2 sets
225x2
245x1
275x1 added Widowmaker
315x1
335x1
370x2, 3 sets
Reverse-Grip 3 Board Press
235x5, 2 sets
That was it. My grandma passed away over the weekend, and I’ve been taking it pretty hard. So today I lifted at my home gym. I did main work, but skipped out on my db work and tricep accessories. Next week I’ll be adding my bench shirt into my training
sorry for your loss
Thank you!!