Friday 5/29/21 Accessory
Seated Cable Rows
70x15
90x15
110x15
130x8, 2 sets
90x15, 2 sets
BTN Pulldowns
90x12
110x12
Medium-Grip Pulldowns
90x12
110x12
Seated DB Shrugs
50x12
60x12
Would’ve went heavier, but my wife was having trouble handing me the weights
Seated Hammer Curls
30x3x12
All cable movements were plate loaded
Went to do abs but I caught a very bad cramp in my right oblique. Also my arms have grown 1/4in They are now 18 1/4in
Monday 5/31/21 Bench
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1
Incline Barbell Press
115x4x10
That was it. Feel like crap today, having extremely bad nerve pain in my legs. We had a cookout and I had my feet down to much, so my feet and legs were swollen and I’m sure that had a lot to do with the nerve pain
feel better soon
Thank you buddy
Tuesday 6/1/21 Accessory
Stiff-Arm Pulldowns(wide-grip)
40x4x12
Pin-Suspended SSB Good Mornings
45x5, 2 sets
95x5
115x3x5
Chest-Supported DB Rows(on Incline)
50x12
65x12
80x8
DB Scapular Shrugs(on Incline)
50x3x12
Barbell Preacher Curls
50x4x10
Thursday 6/3/21 Bench
Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1
260x1, comeback PR!!!
Added 3 board
295x1
315x3 added reverse blue bands here
335x1
365x1
315x6, full range
Seated Overhead Military Press
45x5
95x5
105x5
115x5
That was it, throughly pleased with today!!
Nice pr
Thank you
Friday 6/4/21 Accessory
Seated Cable Rows
70x15
90x15
110x15
130x10
150x8
110x12
90x12
70x15
Wide-Grip Pulldowns
70x12
90x12
100x12
110x12
Neck Harness
20x2x20(front & back)
Hammer Curls
25x3x15
Monday 6/7/21 Bench
Bench Press(ring finger on ring)
45x12, 2 sets
95x8
135x5
185x5
195x5
205x5
215x5
225x5 last rep paused
Incline Barbell Press
115x10
125x10
135x10
Seated DB Side Raises
17x3x12
Face Pulls(on lat pull, plate loaded)
60x3x20
Triceps Pushdowns(w/mini bands)
100 reps
3 sets of 15(one-arm)
That was it. Bench felt strong, but I was wobbly today. Couldn’t get set
Tuesday 6/8/21 Accessory
Chest-Supported DB Rows(on Incline)
50x12
60x12
70x10
80x10
Wide-Grip Pulldowns
90x12
100x12
110x12
Seated DB Shrugs
50x3x12
Ez-Bar Preacher Curls(close-grip)
70x3x12
Abs
Thursday 6/10/21 Bench
Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8
135x5
185x3
205x3
225x3
245x1, my daughter touched the bar and it kinda messed me up so I just racked it
185x5, 2 sets
Seated BTN Shoulder Press
45x5
65x5
85x5
105x5
Incline DB Flyes
30x2x12
Mini-Band Pull Aparts
3x25
One-Arm Mini-Band Pushdowns
3x15
Friday 6/11/21 Accessory
Seated Cable Rows
90x15
110x15
130x8
70x3x20
Wide-Grip Pulldowns
70x15
80x15
90x15
110x11 burnt
Neck Harness
25x2x20(back & front)
Seated Hammer Curls
35x4x12
Abs
All cable movements were plate loaded
Monday 6/14/21 Bench
Rotator Cuffs
Swiss-Bar Bench Press
45x12, 2 sets
95x8
135x5
155x5
175x4
175x3, 2 sets
This bar is hard!!
Incline Barbell Press
135x4x10
Face Pulls(wide-grip on lat-pull)
70x15
80x15
90x15
Seated Side DB Raises
5x2x20
Triceps Pushdowns
40x3x20
Cable movements were plate loaded
The Swiss bar is a new addition to my home gym. Gonna add alot more variety to my workouts. Gonna save up and get a trap bar also in the future
Hey man good to see you back to lifting, I don’t come around here too much anymore, but if you ever have any questions just @ me and I’ll answer anything I can.
How are you doing the Incline Bench Rows? I always ended up smashing my balls on the bench, and gave up on them.
Also if you’re looking for something to do in July…
(That’s my ugly ass on the top of the page FYI)
There’s one in Mississippi in September, as well that might be a little closer to you, but i can’t get the facebook link to work. Google Mississippi Strongman Adaptive and it should pop up.
Thanks man, I’ve never competed in strongman but it does look fun. I am looking at doing another powerlifting meet in December. It’ll be my first time competing since I got hurt
As far as Incline rows I definitely have to situate my boys so they don’t get hurt lol
Tuesday 6/15/21 Accessory
Pin-Suspended SSB Good Mornings
45x12
65x12
85x12
105x6
45x10
Chest-Supported DB Rows(on Incline)
60x4x10
V-Bar Pulldowns
90x12
100x12
110x8
Seated DB Shrugs
50x12
70x2x12
Swiss-Bar Preacher Curls
45x12
55x12
65x12
75x6
Abs
Thursday 6/17/21 Bench
Rotator Cuffs
Swiss-Bar Bench Press(medium grip)
45x12, 2 sets
95x8
115x5
135x3
155x5
175x1
195x1
205x1
135x10, 3 set
Really felt these in the middle of my pecs and my wrists have to work extremely hard on this bar
Seated Military Barbell Press
45x5
95x10
115x10
135x10
Seated Swiss Bar Overhead Triceps Extensions
55x3x15
That was it. I would’ve done some more, but was having nerve pain again today
Friday 6/18/21 Accessory
Straight-Arm Pulldowns
20x12
40x2x12(close-grip)
40x12
50x2x12(wide-grip)
BTN Pulldowns
100x3x12
Seated Cable Rows
100x15
110x12
120x10
100x2x12
Neck Harness
20x2x20(all 4 sides)
One-Arm DB Preacher Curls
35x3x12
Weighted Crunches
25lbs 100reps
Monday 6/21/21 Bench
Bench Press(ring finger on ring)
45x12, 2 sets
95x8
135x5
185x3
205x3
215x3
225x3
235x2, my dog walked under the bar and messed me up so I just racked it
275x1 red slingshot
275x1 black slingshot
135x20
135x15
Reverse-Grip
135x10, 2 sets
Incline Barbell Press
135x10
145x2x10
Seated Side DB Raises
15x3x12
Face Pulls
30x3x20
Light-band Triceps Pushdowns
3 sets of 25 reps
One-Arm(mini-band)
2 sets of 15