Monday – Push Workout

  • Bench Press
    • 185 lbs x 7 reps
    • 205 lbs x 7 reps
    • 225 lbs x 6 reps
    • 265 lbs x Failed
  • Incline Barbell Press
    • 175 lbs, 3 sets x 7 reps
  • Incline Dumbbell Flyes
    • 50 lbs, 3 sets x 20 reps

Comments:

I might be coming down with a cold and didn’t have as much energy as I normally do. I failed again in the bench press and am getting discouraged. Nevertheless, this is still the strongest I have been in the incline bench press in a long time.

I am starting to believe the reason is simply because I have been doing multiple sets of this exercise which helps to practice the lift. Practice make perfect.

In contrast I haven’t been doing that well in the bench press and feel that it is time to apply the same approach. The strongest I have been in the bench press results from doing 5 sets of 5 reps in that exercise which allows for adequate practice.

I am starting to learn that each movement takes time to master no different than a golf player perfecting their swing through countless repetitions.

Friday – Push Workout

  • Bench Press
    • 185 lbs x 7 reps
    • 205 lbs x 7 reps
    • 225 lbs x 7 reps*
    • 260 lbs x 1 rep
  • Incline Barbell Press
    • 155 lbs x 3 reps
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
  • Incline Dumbbell Flyes
    • 50 lbs, 3 sets x 20 reps
  • Standing Shoulder Press
    • 95 lbs x 12 reps
    • 115 lbs x 7 reps
    • 135 lbs x 5 reps
    • 155 lbs x 3 reps
  • Arnold Press
    • 40 lbs x 12 reps
    • 40 lbs, 3 sets x 10 reps
  • Skull Crusher
    • 75 lbs, 7 sets x 7 reps

Comments:

* Failed on 7th rep.

Thursday – Pull Workout

  • Conventional Deadlift (w/o belt)
    • 275 lbs x 1 rep
    • 345 lbs x 1 rep
    • 385 lbs x 1
    • 345 lbs x 1 rep
  • Barbell Upright Row
    • 75 lbs, 7 sets x 7 reps
  • Barbell Curl
    • 75 lbs, 7 sets x 7 reps
  • Seated Dumbbell Hammer Curl
    • 30 lbs x 7 reps
    • 35 lbs x 7 reps
    • 40 lbs x 4 reps
    • 25 lbs x 12 reps
  • Reverse Barbell Curl
    • 45 lbs, 7 sets x 7 reps

Wednesday – Push Workout

  • Bench Press
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 225 lbs x 6 reps
    • 255 lbs x 1 rep
  • Incline Barbell Press
    • 165 lbs, 7 sets x 7 reps
  • Incline Dumbbell Flyes
    • 50 lbs, 3 sets x 15 reps
  • Standing Shoulder Press
    • 115 lbs x 3 reps
    • 135 lbs x 3 reps
    • 150 lbs x 3 reps
    • 125 lbs x 10 reps
  • Arnold Press
    • 40 lbs x 12 reps
    • 50 lbs x 8 reps
    • 50 lbs x 6 reps
  • Seated Dumbbell Shoulder Press
    • 35 lbs x 20 reps
    • 40 lbs x 20 reps
    • 50 lbs x 10 reps
  • Standing Dumbbell French Press
    • 50 lbs x 20 reps
    • 60 lbs x 20 reps
    • 70 lbs x 20 reps