Friday – Chest, Shoulders, Triceps, & Calves

  • Bench Press
    • 225 lbs x 1 rep
    • 235 lbs x 1 rep
    • 245 lbs x 1 rep
  • Incline Bench Press (170 lbs, 35°), 3 sets x 7 reps
  • Standing Shoulder Press (110 lbs), 3 sets x 12 reps
  • Dumbbell Triceps Extension (30 lbs), 3 sets x 12 reps
  • One Legged Standing Calf Raises (45 lbs)*, 2 sets x 50 reps

Comments:

* In order to do three sets the next workout I will have to drop the weight down to perhaps 35 lbs. I could barely get 50 reps on my second set as my calves felt like they were on fire.

Wednesday – Push

  • Bench Press
    • 220 lbs, 3 set x 5 reps
  • Incline Bench Press (165 lbs, 35°), 3 sets x 7 reps
  • Squats (w/o belt)
    • 255 lbs, 3 sets x 3 reps
  • Partial Rep Squats (370 lbs), 2 sets x 12 reps
  • Standing Barbell Calf Raises (255 lbs), 2 sets x 25 reps
  • Standing Shoulder Press (95 lbs), 2 sets x 12 reps
  • Dumbbell Triceps Extension (30 lbs), 2 sets x 12 reps
  • Lying Leg Raises, 2 sets x 75 reps

Sunday – Chest, Shoulders, & Triceps

  • Bench Press* (215 lbs)
    • 3 set x 7 reps
  • Incline Bench Press (165 lbs, 35°), 3 sets x 7 reps
  • Standing Shoulder Press (135 lbs), 2 sets x 12 reps
  • Dumbbell Triceps Extension (30 lbs), 2 sets x 12 reps

Comments:

* I am still not able to use complete full range on the bench press since my shoulder injury. As a result of the shorter range of motion I have been using slightly heavier weights then I would be able to use otherwise.