Saturday – Pull

  • Wide-grip Hammer Chin-ups (BW=172 lbs)
    • 70 lbs x 1 rep
    • 80 lbs x 1 rep
    • 92.5 lbs x 1 rep*
  • Barbell Rows (275 lbs, w/ straps), 3 sets x 7 reps
  • Shrugs** (w/o straps, double overhand grip)
    • 275 lbs, 2 sets x 12 reps
  • Dumbbell Concentration Curl (40 lbs), 3 sets x 7 reps

Comments:

* In order to pull my top weight I allow myself to cheat as much as possible just as long as my chin touches the bar at the top position.

** My grip failed on the 11th rep on the second set. However, the reason I am performing this exercise double overhand and without straps is to build the grip as opposed to the traps.

Friday – Push

  • Bench Press
    • 225 lbs x 2 reps
    • 240 lbs x 1 rep
    • 260 lbs x 1 rep
  • Partial Rep Bench Press (280 lbs), 2 sets x 12 reps
  • Standing Shoulder Press (125 lbs), 3 sets x 7 reps
  • Squats (w/o belt)
    • 225 lbs x 3 reps
    • 255 lbs x 2 reps
    • 285 lbs x 1 rep
  • Partial Rep Squats (385 lbs), 2 sets x 12 reps
  • Standing Barbell Calf Raises (275 lbs), 2 sets x 25 reps

Tuesday – Push

  • Bench Press
    • 225 lbs x 1 rep
    • 235 lbs x 1 rep
    • 255 lbs x 1 rep
  • Partial Rep Bench Press (275 lbs), 2 sets x 12 reps
  • Squats (w/o belt)
    • 255 lbs x 1 rep
    • 265 lbs x 1 rep
    • 275 lbs x 1 rep
  • Partial Rep Squats (375 lbs), 2 sets x 12 reps
  • Standing Barbell Calf Raises (375 lbs), 2 sets x 25 reps
  • Standing Shoulder Press (120 lbs), 3 sets x 7 reps

Sunday – Chest, Shoulders, & Triceps

  • Bench Press
    • 225 lbs x 1 rep
    • 235 lbs x 1 rep
    • 250 lbs x 1 rep
  • Incline Bench Press (170 lbs, 35°), 3 sets x 7 reps
  • Standing Shoulder Press (115 lbs), 3 sets x 12 reps
  • Front Lateral Raises (15 lbs)*, 3 sets x 12 reps
  • Side Lateral Raises (20 lbs)*, 3 sets x 12 reps

Comments:

* I did front lateral raises using a light weight because my right shoulder is still sore from when I hurt it several months ago. It also gives me a chance to focus on using perfect technique and resting minimally between sets. Nevertheless I still got a good burn and pump in the shoulders as a result.