Chest/Tris
Barbell Bench first time doing a barbell in over 6 months, it felt awkward
135x6
155x6
165x5 (I really felt this in my chest)
HS bench
2 plates/sidex10
2plates 25/sidex6
2plates 25 10/sidex6
Incline Flies
30’sx10
x10
x10
Skullcrushers
80x8
90x8
90x8 (wasn’t too bad, going up to the 100 next week)
Then a set of kickbacks with a 20lb db to finish, and a 20 second hold in the middle position on a dip.
Leg Day
Squats Past Parallel
135x5
145x5
155x5
165x5
175x5
Lunges with 55lb db’s.
x6
x6
x6
Calf Raises
1 platex15
2platesx15
2platesx15
Hamstring Curls
25’s/sidex10
x10
x10
Leg Press Machine
200x20 pretty hard
Then Side lunges all the way down a basketball court and back to hit my adductors. I haven’t noticed my knees wanting to pull in as much.
Weighed in at a lifetime high of 178. light for some people but I’m pretty excited about it.
Back/Bi’s
Pullups strict form
6
6
6
HS pulldown
2plates/sidex10
2plates/sidex10
at this point I realized I was pulling with arms more than lats, so I stopped.
DB row
100lbsx10 *grip felt weak, so switched to hammer strength row
Hammer Strength Row
1platex6/arm
2platesx6/arm
3platesx6/arm up until this point I kept form really strict
3plates 25x6/arm * I still kept form good, but not super tight
Seated Cable Row
190x10
190x10
200x10 pretty strict form
Straight arm extensions like a tricep pressdown but you keep your arms straight
90x10
110x10
110x10
Straight Bar Curls
80x10
90x10 * PR previous best 90x6
90x10
DB Hammer Curls
40lb dbs x10/arm
35x6
30x6
Reverse Curls
45x10
45x10
45x10
A pretty good back and bicep workout.
Shoulders
OHP I dropped the weight and went super strict on form
95x5
105x5
105x5
105x5
105x5
Lateral Raises
10lbsx10
x10
x10
No body language at all. These actually weren’t super easy to do. Then again i’m just getting back to shoulder training.
Close Grip Bench wanted to get some extra tricep work in, and get used to barbell again
135x5
145x5
145x5
Tried PJR pullovers, but they felt really uncomfortable.
Shoulder rehab exercises-cable external rotations up and sideways 3x10 with 10kg.
Abs
Decline Medicine ball situps
3x10 with a 10kg ball held overhead, bench at ~60 degree angle from the ground.
Chest/Tris
7/5/10
Bench Press I hate barbell bench. I can never get any good at it.
135x5
165x5
165x5
165x3didn’t have a spotter and didn’t want to get pinned
HS Wide Chest Press
2plates/sidex6
2plates 25/sidex6
2plates 25 10/sidex4
Skullcrushers
80x8
90x8
100x6failed on 7th rep
Incline Flies
30x10
x10
x10
these seemed pretty easy, next week i’ll ramp the weight
Dips
Bodyweight
5 sets of 5 reps.
Weren’t too bad. Gonna add 5 or 10lbs next week.
Weighed in at 179.2 lbs.
Legs today:
Squats-decided to go big and add 20lbs to each set from last week.
155x5
165x5
175x5
185x5
195x5got these, though the last one was a squat/good morning hybrid
Lunges with 60lb DB’s grip needs to improve a lot, these were hardish to hold on to
x6/leg
x6/leg
x6/leg
HS Hamstring Curls
25/sidex10
30/sidex10
30/sidex10
Glute-Ham Raises
3 sets of 10 with bodyweight.
Leg Press machine
210lbsx20
Then side lunges halfway down and back on a basketball court.
Weighed in today at a lifetime high of 180.2 lbs. First time over 180 
7/7/10
Back and Biceps
Pullups
BW
x6
x6
x6
HS pulldowns
2 plates/sidex10
2 plates 25/sidex10
2plates 25/sidex10 PR
HS row
1plate/sidex6
2plates/sidex6
3plates/sidex6
3plates 25/sidex8 rep PR
Seated Cable Row
200x10
210x10
220x10
- I got all of these reps, but the last few were a little sloppy*
Straight arm pushdowns
90x10
100x10
Deadlift for rehab of lower back, low weight high rep
135lbsx10 PR since starting retraining back. lol.
x10
x10
My back muscles felt like this wasn’t too hard, but harder than it should have been. Then again, I haven’t done lower back in 8 months…Spine/hurt area felt good here though.
Straight bar curls
80lbsx10
90lbsx10
100lbsx6 PR
Pinwheel Curls
40lbsx10/arm
40lbsx10/arm
45lbsx10 /arm
Reverse Curls
45lbsx10
x10
x10 these feel odd on my shoulders. I’m going to try them on the preacher next week.
7/8/10
Shoulders/Traps/Abs
OHP
105x5 this felt easy, I decided to up the weight
115x5 *not easy but I felt i could do a little more
120x5 PR
120x5
120x5 *the last two reps on the last two sets I used a little bit of leg drive on.
Side Lateral Raises
15lbs x10 PR
x10
x10 slight body english here
Bent over lateral raises
10lbs/handx10
x10
x10 I did these super fast, they were relatively easy
Face pulls at pulldown station
70lbsx10
80lbsx10
90lbsx10
HS Shrug Machine
2 plates/sidex10
3 plates/sidex10
3 plates 25/sidex10
4 plates/sidex10 I say ten reps, but it was a set of four, three, two, and one, because grip kept dying. PR
Plate around the head exercise
25lbs 8 times each direction
45lbs 8 times each direction
45lbs 8 times each direction. These were really hard
Shoulder rehab external rotations
Decline 10kg medicine ball situps
x12
x12
x10
Weighed in at 181.8 lbs. Weight is still going up. Yeahhh.
7/9/10
Arms
Close Grip Bench Press
135x5
155x5
155x5
155x5 last set was a little difficult
Skullcrushers
80x8
90x8
90x8*these were pretty hard. CGBP hit my tris pretty well.
Tate Press on high incline
30lb dbsx8
35lb dbsx8
35lb dbs x8
Preacher Curls
75x6
85x6
95x3 failed on fourth rep These felt good, I can tell my bicep strength is going up.
Pinwheel Curls Hammer curls with shoulder swing
45lb dbsx6/arm
50lb dbsx6/arm
55lb dbsx6/arm
55lb dbsx6/arm *these weren’t too bad, and i wasn’t swinging that much either.
Tried Reverse grip curls but my shoulders didn’t think it was a good idea.
Forearms
75lb dbs hold for 30 seconds
75lb dbs hold for 30 seconds
75lb dbs hold for 30 seconds
Chest/Tris/Bis
7/12/10
Flat bench was taken. grr…
Incline DB press
65x6
70x6
75x6 (last few reps were limited ROM)
HS wide chest bench
2 plates/sidex6
2plates 25/sidex6
2 plates 25 10/sidex4 (same as last week. grr)
Skullcrushers
80x8
90x8
90x6 * I don’t know if the incline bench used a lot more tricep or what, but this made me mad*
Incline flies
30sx10
35sx10
35sx10
Dips
5x5 @ bw. Didn’t add weight due to earlier tricep exercises failing.
DB curls strict form
35sx8/arm
40sx6/arm
40sx6/arm *these were pretty hard
Incline Curls
25sx8/arm
30sx8/arm
30sx8/arm
Legs day
7/13/10
Squat to parallel
165x5
175x5
185x5
195x5 previous 5RM
205x5 PR *last rep form was sloppy like last week, i bent forward and had to half good-morning it up.
Lunges with 65lb DBs
x6/leg PR
x6/leg
x6/leg
Hamstring curls
30/sidex10
x10
x10 PR because it’s my first time doing 3 sets of 10 with 30, previous best was 2 sets
Glute/Ham raises
3x10 with a 25lb weight PR
All the accessory lower back work-squats, picking up the dbs for lunges, and the glute ham raises had my lower back almost cramping. lol. I can tell it’s been forever since i really trained lower back.
Weighed in at 179.6 lbs. my explanation for the weight loss is that I ran out of milk this past weekend and never went to the store, and i barely ate sat and sunday. I expect to be at least back up to 182 by friday.
Back/Biceps
7/14/10
Pullups
bwx6
bwx4 shoulders were clicking at the top, and it kinda hurt, so i stopped
HS Pulldowns
2 plates 10/sidex10
2plates 25 10/sidex10 PR
2 plates 25 10 5/sidex10 PR
HS Iso row
2plates/sidex6
3 plates/sidex6
3 plates 25/sidex6
4plates/sidex6 PR form is about the same as the previous pr first time. I’ll slowly improve how much body language I use
Seated Cable row
220x10
220x10 Previous PR
230x10 PR
Straight bar curls
normally on wednesdays I do cheat curls, going for heavy weight. However, this week I kept form tight and dropped the weight slightly
80x10 not too bad
90x10 The form was really tight the first 8, used a little swing on the last 2
90x10 same as previous set, except last 3 used swing
Deadlift Rehab
155x10
155x10
155x10 after the curls my forearms were really sore and tired, even these got them really tired
Pinwheel curls
40lbx10
45lbsx10
45lbsx10
Weighed in at 181.2 lbs.
Shoulders
7/15/10
OHP
45x5
95x5
110x5 strict
125x5*strict
125x5
125x5
*I won’t lie, i used leg drive on the last two sets for most of the reps. I’m gonna deload to 110 and work my way back up using super strict form.
Side lateral raises
15lbsx10
x10
x10 *still not easy, but less body english than last week
B.O. Lateral raises
15’sx10
x10
x10 * decently hard, really felt these in my rear delts
Face pulls at lat pulldown
80x10
90x10
100x10
Front lateral raises *palms up
10x10
15’sx10
15’sx10 *I didn’t like how these felt. Apparently it’s supposed to help isolate your anterior delt, but it just didn’t feel good.
Shoulder external rotations for rehab
I called it a night .
Weighed in at 181.6lbs. I think i’ll be doing arms tomorrow, and hope they’re recovered by monday. I have a grad party to go to tonight.
7/19
Chest/Tris/Bis Never did get to the gym on sat. oh well, only arms
BB Bench
135x5
165x5
170x5
175x5 *last rep was a real grinder.
Wasn’t feeling HS bench
Skullcrushers
80x8
90x8
90x8 these are really hard still, I must have had a really good day when i got 100x6
Incline Flies
35x10
35x10
35x10 reps/set PR
Went to do dips, but shoulders decided that was a bad idea after the first set of 5.
Standing DB curls really strict
35sx8/arm
40sx6/arm
40sx6/arm
Incline curlsstrict
25’sx8/arm
30’sx8/arm
30’sx8/arm
Weighed in at 181.8 lbs. It’s the most i’ve ever weighed on a monday I tend to lose a little weight on the weekends, so hopefully I can hit 185 within the next week or so.
7/20/10
Leg Day
Squats
135x5
170x5
180x5
190x5
200x5
210x5 * depth may have been suspect on the last two reps, I’ll watch it carefully next week*
Lunges w/ 65lb dbs
x6/leg
x6/leg
x6/leg
Hamstring curls
30/legx10
30/legx10
30/legx10
Glute/Ham Raise w/ 25lb plate
x10
x10
x10
Calf Raise seated machine
2 platesx10
x10
x10
Weighed in at 182.2 lbs.
7/21/10
Back/Biceps
HS Pulldowns
2 plates 10/sidex10
2plates 25 10/sidex10
3plates/sidex10 PR
HS Iso Row
2.5 plates/sidex6
3plates/sidex6
3.5plates/sidex6
4plates/sidex6
BO barbell row trying to get these down with minimal stress to lower back
135x5
145x5
155x5
155x5
165x5
Deadlifts
decided to go with 185 for sets of 8
185x8
185x8
back felt amazing, i decided to up the weight
225x8 ripped every rep off the ground. Super easy. My back is finally getting back to par
BB Curls
80x6
90x6
100x6 every rep was done with strict form
Pinwheel curls
40’sx8
45’sx8
45’sx8
KPipe Curls
15x10/arm
20x10/arm
20x10/arm
Forearm Training Reverse Curls - YouTube here’s a video of them, they’re a killer forearm workout.
Weighed in at 183.0 lbs. Slowly going up.
7/21/10
Back/Biceps
HS Pulldowns
2 plates 10/sidex10
2plates 25 10/sidex10
3plates/sidex10 PR
HS Iso Row
2.5 plates/sidex6
3plates/sidex6
3.5plates/sidex6
4plates/sidex6
BO barbell row trying to get these down with minimal stress to lower back
135x5
145x5
155x5
155x5
165x5
Deadlifts
decided to go with 185 for sets of 8
185x8
185x8
back felt amazing, i decided to up the weight
225x8 ripped every rep off the ground. Super easy. My back is finally getting back to par
BB Curls
80x6
90x6
100x6 every rep was done with strict form
Pinwheel curls
40’sx8
45’sx8
45’sx8
KPipe Curls
15x10/arm
20x10/arm
20x10/arm
Forearm Training Reverse Curls - YouTube here’s a video of them, they’re a killer forearm workout.
Weighed in at 183.0 lbs. Slowly going up.
7/22/10
Shoulders/abs
OHP
45x8
95x6
110x5
110x5
110x5
110x5 these were suprisingly hard. I couldn’t really get focused. still, shouldn’t have been so hard
Lateral raises
15x10
x10
x10
Bent over raises
15’sx10
x10
x10
Face pulls
90x10
90x10
100x10
External rotations for shoulder rehab
Weighed cable crunches
52.5kgx10
57.5kgx10
67.5kgx10
Arms
7/23/10
Close Grip Bench
135x5
155x5
155x5 wrists started to really hurt. Not entirely sure why, but i stopped doing close grip
Overhead tricep extensions single arm
30lbsx10
x10
x10 suprisingly hard, i felt it in my tricep down by my elbow, which is odd, as i usually feel it up in the main tricep area.
Preacher curls
75x6
85x6
95x4
DB Hammer Curls very slight shoulder swing, no torso movement
50x8/arm
55x8/arm
60x8/arm These were hard, but i was suprised i could do this much on hammer curls, as my straight (palms up) db curl is around 40lbs/hand for reps)
KPipe curls
20lb dbsx10
x10
x10