Monday
press
125 x 3
140 x 3
160 x 3------missed! i busted my ass at work Sunday, think it effected this workout.
Db shoulder press
50 x 10
60 x 10
2 sets
HS lateral raise & Lat pulldown
30 x 10--------------120 x 10
2 sets
Y,T,I’s & pull aparts
12 x 60----10-20 reps
2 sets
took it easy today, work beat me down. took a set off each exercise.
Tuesday
KB cleans
30 x 10
3 sets
Deads
280 x 3
320 x 3
360 x 3
185 x 10
3 sets
Chins
bw x 10
3 sets
hanging leg raises
bw x 20
3 sets
decline situps and twists
bw x 20
3 sets
Wednesday
Bench
175 x 3
195 x 3
220 x 3
Db press
70 x 10
3 sets
HS incline & single arm cable rows
45 x 10-------50 x 10
dips/pushups & chins
bw x 20-----------bw x 12-15
3 sets
Thursday
Squat week 2
195 x 3
230 x 3
260 x 3
F.squat
135 x 5
155 x 5
175 x 5
seated hammer curl & overhead ext
30 x 20--------------------15 x 20
4 sets
Monday
Press
135 x 5
150 x 3
170 x 1
Db shoulder press
60 x 10
3 sets
Lat pulldown & HS lateral raises
120 x 10---------25 x 10
3 sets
Y,T,I’s & Band pull aprts
12 x 60------band x 15-20
3 sets
forgot to mention i missed the 170 x 1 on press. going to drop the training max and focus on breaking PR’s till i get back to 170.
Tuesday
KB cleans
40 x 10
3 sets
Deads
300 x 5
340 x 3
380 x 1
185 x 10 & chinups
3 sets
Ab circuit
bw x 60
3 sets
Nov 7th Deads week 3
Deads
135x20
225x10
315x5
365x3
415x7 from 415x3 4 wks ago
Db Row
75x3x20
Pull down
150x3x20 Strict
DB shrug---------Rear lateral machine
x a bunch
Nov 8th Bench week 3
Bench
135x20
225x10
245x5
265x5
285x5
305x4 from 305x2 4wks ago
BB incline
120s x 5 ( no spotter, 45 degree by mistake, ment 30 degreee )
30’ x 100s x 9
30’ x 90s x 11
30’ x 80s x 10
low to high cable cross---------------------Dips
40x25-----------------------------------------mex20
40x25------------------------------------------mex22
converging chest press x a bunch
Nov 10th Squat week 3
Squat
135x20
225x10
245x5
265x5
285x3
315x6 last time 4wks ago 315x4
Sumo squat ( real wide ) – back n forth – skier’s Squat ( real narrow )
225x10 – sumo
225x10 – ski
225x10 --sumo
225x10 --ski
225x10 --sumo
225x10 --ski
I’m typing this Monday morning after doing this workout last Thurs and I’m still sore in my Ham n ass, and as we know it’s all about the Ham n Ass
Fri Nov 11 Incline week 3
Incl;ine ( these are done narrow, elbows tucked, touching colar bone–Delts Baby )
135x20
155x10
185x5
205x5
235x3 last time 235x3, just matched last rep count, came down funny on first rep was lucky to get 3
Seated DB shoulder press ( short 90’ bench )
50x15
70x10
80x9 couple cheater’s
60 x a bunch of pump reps
cable side laterals wearing ankle straps as wrist straps/ harnesses
5x a bunch, doing drop sets and shit
facedown incline Y-T-Is ----------------------- cablle front raise’s
4 x a bunch
Fucked around with some bands and went home, shoulder’s all blowed up like basket ballz
Monday Nov.14
Press week 1
100 x 5
115 x 5
135 x 5+ (8)
DB shoulder press
60 x 10
3 sets
Lat pulldown & HS lateral raises
120 x 10---------25 x 10
3 sets
Y,T,I’s & pull aparts
10 x 50----15-20 reps
3 sets
had to drop my Press 5,3,1 max and take another run at 170 x 1. now im focusing on breaking PR’s for my press as i come back up.
Tuesday
KB upright rows
50 x 10
3 sets
Deads week 1
275 x 5
315 x 5
350 x 5
185 x 10
185 x 10
185 x 10
Chins
bw x 10
3 sets
hanging leg raises
bw x 20
3 sets
ab wheel
bw x 10
3 sets
Wednesday
Bench week 1
165 x 5
185 x 5
205 x 5
Floor press & band pull a parts
55 x 10---------30 reps
3 sets
HS incline & single arm cable rows
45 x 10---------50 x 12
3 sets
Db curls & tricep press down
35 x 10-----130 x 12
3 sets
BB 21’s & DB skull crushers
65 x 21-----20 x 20
3 sets
looking to put an inch on my arms this year, since they are legging behind the rest of my body parts. adding arms at the end of all my upper body days and a little on Friday.
Our shoulder workouts aren’t looking that dofferent, and 135x8 on standing press is getting pretty strong holy fuck !
Gotta love the Y-T-Is when I tried them the first time I was mad at myself for not trying them sooner hahah, great fucking exercise for putting size on rear delts, upper back, and for shoulder health as well.
Lastly how do you do your DB shoulder presses, are they done standing as well, or seated like moi, also I tend to use a neautral grip at the bottom and do a quarter twist as I press up
Looking good Later !
Thursday
squat week 1
185 x 5
220 x 5
250 x 4
135 x 20
leg ext & leg curl
60 x 20 ----25 x 10
3 sets
decline situp and twists
bw x 15-20 & 10
3 sets
Cycling Bike
5 mins hard
added in the Cycling bike at the end for a good pump and common! have you ever seen a cyclist that didnt have nice quads.
And Thanks old man!
looking to break 185 x 1 before the end of the year!
I do my Db shoulder presses seated. yeah, started to get little pains in my right shoulder, might have to start doing more natural palms in grip.
Monday
Press week 2
105 x 3
120 x 3
135 x 3+ (8)
plate raises & band pull a parts
25 x 25 -------- 25 reps
4 sets
Lat pulldown & HS lateral raises
120 x 10---------20 x 10
3 sets
incline curls & overhead ext
20 x 12---------50 x 10
3 sets
seated hammer curls & single arm overhead ext
30 x 20---------------------20 x 10
3 sets
Tuesday
KB upright rows…like Power Cleans without the catch. They warm up my lower and upper back.
30 x 10
30 x 10
50 x 10
Deads week 2
290 x 3
330 x 3
370 x 3
185 x 10
185 x 10
185 x 10
Hanging leg raises & twists
bw x 10 -----------------bw x 10
3 sets
Decline sit ups & twists
bw x 10------------bw x 10
3 sets
Wednesday
Bench week 2
170 x 3
205 x 3
225 x 3
Floor press & pull a parts
55 x 10---------30 reps
3 sets
HS incline & single arm cable rows
45 x 10--------60 x 10 5 sec hold on last rep
3 sets
cable curls & Rope ext
80 x 15-20----60 x 20
3 sets
DB curls & close grip/triangle push ups
ran the rack-----95 x 10/ bw x 20
3 sets