3 SEP 16
Did some abs and flipped a tire for 20 minutes or so. That was enjoyable
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5 SEP 16
Legs
A. Lying Leg Curl
30/8
60/8
90/8
120/8 X 2
130/8
130/12 + 25 partials
B. Yoke Bar Squat
65/6
155/6
155 + light chains/6 (I call these the light ones because there are a lot of choices. I’m guessing they are 50-60 pounds per side, conservatively)
205 + light chains/6
245 + light chains/6 X 2
C. Leg Press
3 plates/10
5 plates/10
7 plates/15 + 12 + 10 (rest pause)
D. Leg Extension
50/10
80/10 with 2 second flex
80/15 with 2 second flex
80/20 + 15 partials
Superset with quad & hip flexor stretch
E. DB RDL
65/15
75/15
F. Standing Calf Raise
100/10, 10, 10 (10 second flex after every 10 reps) X 2
Superset with tibia raise X 40
6 SEP 16
Chest & Shoulders
A. DB Bench
35/8
50/8
65/8
75/8
80/8
85/8
90/5
B. Bench Press
45/5
45 + light chains (maybe half of them on the floor)/5
135 + chains/5
155 + chains/5 X 4
C. Incline Press
135/6
155/6 X 2
155/8
D. Ladder Push-ups
BW/20, 10, 10 X 2
E. DB Side Raise
15/10
25/12 X 3
F. HS Shoulder Press
1 plate/8 X 3
1 plate/16
G. Rear Delt Destroyer Set
50/60 → 25/30 → 12/10
7 SEP 16
Abs and Cardio
Battle Ropes X 200
4 rounds of:
Hanging Leg Raises
BOSU Crunch
Big Sled Push 60m X 4
8 SEP16
Back
A. One-arm Barbell Row
Went lighter to do better reps
Bar/8
25/8
50/8
60/8 X 3
60/11
B. HS High Row
1 plate/6
2 plates/6 X 3
2 plates/8
C. DB Pullover
55/10 X 4
D. DB Shrug
3 second flex each rep
80/12 X 3
E. DS Deadlift
60 + medium chains/5
150 + chains/3
200 + chains/3
240 + chains/3
290 + chains/3
290 + chains/10
Had some grip issues here - the bar likes to tip forward if you’re in the wrong spot. I will clean this up and do more.
10 SEP 16
Light Chest and Shoulders
A. Machine Press
108/12
144/12
144/11
144/10
144/9
Superset with band over and back X 8
B. Pec Minor Dip
BW/10 X 4
Superset with band over and back X 8
C. Bent Over DB Rear Raise
20/15 + 20 swings X 2
15/15 + 20 swings X 2
D. Spider Crawl
2 trips X 2
3 trips
4 trips
Superset with band over and back X 6
11 SEP 16
Pea Shooters
A1. V Bar Pressdown
24/20
48/15
64/15 X 3
A2. DB Curl
Palms up and 3 second negative
10/20
20/15
30/9
25/12
25/9
B1. Barbell Curl
65/8 X 4
B2. Machine Dip
3 second negative
144/8 X 4
C1. DB Hammer Curl
20/15 X 4
C2. Nose-breaker
I found a good bar path on these
65/15 X 4
13 SEP 16
Legs
A. Lying Leg Curl
30/10
80/8
110/8
140/8
150/8 X 2
150/8 + 25 partials
B. Yoke Bar Squats
65/6
65 + light chains/6
155 + chains/6
205 + chains/6
225 + chains/6
245 + chains/6
265 + chains/6
This was actually pretty awesome for me. My upper back is definitely starting to be the weak link here - I really have to focus on driving back into the bar, which I guess is one of the points of this bar.
C. Leg Press
3 plates/10
1 escalating set:
5 plates/4, 5p+25/4, 6p/4, 6p+25/4, 7p/4, 7p+25/4, 8p/4, 8p+25/4 = 32 reps
I had to change the plates myself, so longer rest breaks, which is probably why I got so many reps
D. Leg Extension
30/10
80/10
90 (I think?)/10 with 2 second flex
90/15 with 2 second flex
90/20 + 15 partials
Superset with quad stretch
E. DB RDL
75/15
80/15
F. Standing Calf Raise
100/10, 10 second hold, 10, 10 second hold, 10, 10 second hold = 30 reps. X 2 sets
Superset with tibia raise X 40
15 SEP 16
Chest & Shoulders
A. DB Bench
30/12
50/8
70/8
75/8
80/8
85/8
B. Bench Press
45/5
45 + light chains/5
135+chains/5
155+chains/5 x 5
C. Incline Press
135/6
155/6
165/6
175/5
D. Dip → Push-up → Knee Push-up
BW/11 → 10 → 10
BW/11 → 8 → 8
E. DB Side Raise
15/10
25/12 x 3
F. Seated OHP
95/5
115/5 x 3
115/10
G. Rear Delt Destroyer
50/60 → 25/30 → 12/10
16 SEP 16
Back
A. One-arm BB Row
Counting just the plates on the end
Bar/8
25/8
50/8
60/8
65/8
70/8 x 2
B. HS High Row
1p/6
1p+25/6
2p/6 x 3
2p/10
C. DB Pull-over
60/10 x 4
D. DB Shrug
3 second flex
85/12 x 2
85/15
E. DS Bar DL
150/3
150+ medium chains/3
200+chains/3
240+chains/3
290+chains/3
290+chains/11
I am still having a lot of issues with this bar tipping forward, which is wrecking my grip. I’ll try turning around next time, so the handles are angled the other way, but that seems like it would be worse. We’ll see.
Video request for extreme jealousy?
As for your grip you dont have to flip the bar yet just move your hands back. Trap Bar at my gym does is not balanced front to back like the handles would have you think and I think the DS bar has angled handles which would make it even more difficult to gauge.
Or show us a video and we can give our input? 
Thanks for the tip - and you’re right about the angled handles. That’s kind of what’s throwing me off; I feel like I’m in the right spot but I definitely start tipping forward. I’ll keep messing with it as you say.
Not a bad idea about video, for advice in general really, just not something I’ve ever really done.
As always, thanks!
18 SEP 16
Cannons
Did my yard work for a couple hours and watched the Panthers win first. Good day.
A1. V Bar Pressdown
48/15
96/15
144/15 x 4
A2. DB Curl
3 second negative
10/15
15/15
25/12 x 3
25/9
B1. Dip Machine
3 second negative
160/8 x 4
B2. BB Curl
65/8 x 4
C1. EZ Skullcrusher
75/15 x 4
C2. DB Hammer Curl
25/15 x 4
19 SEP 16
(Training) Wheels
A. Lying Leg Curl
50/12
80/12
110/12
120/10
130/8
130/8 → 100/8 → 70/8
B. Squat
45/6
135/6
135 + medium chains (these are significantly heavier)/6
185+chains/6
225+chains/6
275+chains/6
295+chains/1
C. Horizontal Leg Press
2 plates/8
4p/8
5p/8 x 3
5p/22
D. Hack Squat
1.25 reps
1p/10
1p+25/8
1p+25/8 → 1p/8 → 25/8
E. BB RDL
135/15
185/15
F. Standing Calf Raise
100/10-10-10 (10 second flex after every 10 reps) x 2
80/10-10-10
Superset with tibia raise x 40
20 SEP 16
Chest & Shoulders
A. DB Bench
2 second flex
30/8
50/8
65/8
75/8 x 4
B. Bench Press
45/5
45 + light chains/5
95+chains/5
135+chains/5
145+chains/5
155+chains/5
165+chains/5
175+chains/4
C. Incline Press
135/6
155/6
165/6 x 2
D. Stretch Push-up
BW/14
BW/12
BW/10
E. Bent-over DB Rear Raise
Strict
10/20
15/20 x 2
F. Face Pull
62/12
87.5/12 x 3
G. Seated Press
95/8
95/10
95/12
95/14
22 SEP 16
Back
A. Meadows Row
Bar/8
25/8
50/8
75/8 x 3
B. C/S Row
Bar/6
1p/6
2p/6
3p/6 x 4
C. Stretch Lat Pulldowns
50.5/8
118/8
185.5/8 x 3
D. DB Shrugs
3 second flex
85/12 x 3
E. DS DL
150/3
150+ medium chains/3
200+chains/3
240+chains/3
290+chains/3
330+chains/3
24 SEP 16
Chest and Shoulders Pump
A. Machine Press
Hard flex
25/12
100/12
130/12 x 3
130/9
B1. Pec Minor Dip
BW + 25/10 x 4
B2. Bent-Over DB Raise
15/20 x 4
C1. DB Hex Press
35/8 x 4
C2. Band Pull-Apart
4 sets of 10
D1. DB 6-ways
10/10 x 2
10/8
D2. Band Over-and-Back
3 sets of 10
Arms
E1. Rope Push-down
60/15
108/12 x 2
108/15 x 2
E2. Cable Curls
1.5 Reps
36/10
48/10 x 4
F1. Cross-Body DB Hammer Curl
Alternating arms
20/10 x 4
F2. One-Arm Cable Gladiator Extension
24/10 + 5 partials x 4
G1. EZ Preacher Curl
3 second negative
55/8 x 4
G2. EZ Incline Skullcrusher
55/15 x 4
26 SEP 16
Legs
A. Lying Leg Curls
50/12
90/12
120/12
130/10
140/8
140/8 → 110/8 → 90/8
B. Squats
45/6
45+extra medium chains/6
135+chains/6
185+chains/6
225+chains/6
245+chains/6
225+chains/6 x 3
C. Leg Press
3 plates/8
3 plates + red band/8
5p+band/8
7p+band/8 x 3
7p+band/10
D. Hack Squat
1.25 reps
1 plate/10
1p+25/8
1p+25/8 → 1p/8 → 25/8
E. RDL
185/15 x 2
27 SEP 16
Chest & Shoulders
A. DB Bench
30/15
50/10
65/8
75/8 x 3
75/10
B. Bench Press
135/5
135 + light chains/5
155+chains/5
165+chains/5
175+chains/5
C. Incline Press
135/6
155/6
165/6 x 2
D. Stretch Push-ups
BW + red band/11
BW/15 X 2
E. Bent-Over DB Rear Raise
20/20 X 3
F. Face Pull
60/12 X 3
G. Seated OHP
95/8
115/8 X 3
28 SEP 16
Abs and cardio x 1 Simpsons episode
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