Monday – Chest, Shoulders, & Triceps

  • Bench Press (195 lbs), 3 sets x 7 reps
  • Incline Bench Press* (160 lbs, 35°), 3 sets x 7 reps
  • Standing Shoulder Press** (145 lbs), 3 sets x 7 reps


* Most of the reps I performed were short of reaching my chest by about 2 inches. My right shoulder is still sore from three months ago when I hit it with a barbell while doing push presses. It has been a long slow road to recovery.

** I had to drop the weight I use in the standing shoulder press since I started doing full range bench presses again. Now that I added incline presses back into my routine the fatigue in my shoulders is even that much greater. I am not concerned as I am sure once my body adapts I will slowly increase the weight again. I just thought I should make a not of this phenomena in my training journal for reference in the future.

Thursday – Legs

  • Deadlift (w/o belt, w/o straps)
    • 325 lbs, 3 sets x 3 reps
  • Squats (w/o belt)
    • 205 lbs x 5 reps
    • 225 lbs, 3 sets x 3 reps*


* I failed during the third set on the last rep. I am going to have to perform deadlifts and squats on a different days. After doing deadlifts first I could notice how tired I was while performing squats.

Monday’s Workout – Push

  • Lockout Bench Presses
    • 430 lbs, 3 sets x 5 reps
  • Bench Press
    • 185 lbs x 5 reps
    • 220 lbs x 4 reps*
  • Partial Rep Squats
    • 505 lbs, 3 sets x 5 reps
  • Squats
    • 225 lbs, 3 sets x 5 reps


* I am very frustrated that I could only do 4 reps. My shoulder still hurts from two months ago when I lost control of the barbell while doing push presses and smacked the bone on the top of my right shoulder with the barbell.