Saturday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 155 lbs x 12 reps
    • 185 lbs x 7 reps
    • 190 lbs x 7 reps
  • Around The World Lateral Raise
    • 20 lbs, 10 sets x 7 reps
  • Conventional Deadlift (w/ belt, w/ straps)*
    • 275 lbs x 5 reps
    • 375 lbs x 5 reps

Arms

  • Barbell Cheat Curl
    • 135 lbs x 5 reps
    • 180 lbs x 4 reps**
  • Strict Biceps Curl
    • 75 lbs, 5 sets x 7 reps
  • Pullover & Press***
    • 75 lbs, 5 sets x 7 reps
  • Double Overhand Isometric Hold
    • 375 lbs x 12 sec

Comments:

* I just felt like lifting something heavy today and I have been wanting to do this for awhile now. The deadlift is not a shoulder or arm exercise. However, it does use the traps, biceps, and forearms to a great extent.

** I attempted 5 reps but failed. I will give it a second try next workout.

*** I decided to add a new triceps exercise that is an old favorite of mine. I haven’t done this exercise in about a decade but to my muscles it felt just like yesterday.

Thursday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 135 lbs x 7 reps
    • 185 lbs x 7 reps
  • Superset: Standing Shoulder Press & Barbell Upright Row
    • 90 lbs, 2 sets x 7 reps*
  • Around The World Lateral Raise
    • 20 lbs, 5 sets x 7 reps
  • Barbell Front Lateral Raise**
    • 45 lbs, 3 sets x 12 reps

Arms

Comments:

* I accidentally increased the weight by 10 lbs instead of 5 lbs and believe this resulted in a slight amount of pain in my left shoulder on the fifth rep of the second set so I immediately dropped the weight to the ground. I would rather drop the weight than risk injuring my shoulder shoulder again. I always either use bumper plates so I can drop the weight to the floor without consequence or use a power rack.

** I added front lateral raises to ensure I properly work the front delt since I only was able to complete one superset for my shoulders.

***I reduced the amount of triceps training this workout to give my elbows a bit of a chance to recover. Over the last little while I have been feeling twinges of pain in the elbows when I am warming up for various triceps exercises.

I have been training the arms hard for the last little while and am going to focus on pressing movements to build the triceps rather than extensions as my elbows can’t take the damage. I believe a small amount of damage is good but not enough that your elbows hurt while warming up for the bench press.

Wednesday – Chest & Back

Chest

  • Bench Press
    • 185 lbs x 5 reps
    • 205 lbs x 5 reps
    • 245 lbs x 1 rep*
  • Incline Barbell Press
    • 85 lbs, 5 sets x 7 reps**
  • Dumbbell Pullover
    • 70 lbs, 2 sets x 15 reps

Back

  • Barbell Row (w/o straps)
    • 135 lbs x 12 reps
    • 205 lbs x 12 reps
  • Barbell Cheat Row (w/ straps)
    • 275 lbs x 12 reps
    • 340 lbs x 12 reps
  • Barbell Shrug (w/straps)
    • 540 lbs x 25 reps
  • Double Overhand Isometric Hold
    • 365 lbs x 12 sec

Comments:

* I have been using the floor press as a conjugate to the bench press and decided it was time to test my strength. I injured my left shoulder several months ago and made the switch back then. The floor press places less stress on the front delt by avoiding the stretch the bench press has at the bottom of the lift.

It is important to note that during my previous chest workout I did a 240 lbs floor press for 1 rep. In today’s workout I did a 245 lbs bench press for 1 rep. This wasn’t my absolute best 1 rep max PR in either exercise but am glad to see that the weight I can lift in both these conjugates exercises is very similar.

** The weight has been reduced to allow time for my left shoulder to heal.

Tuesday – Leg Workout

Comments:

* Failed on the third rep.

** I found it hard to breathe after the 10th rep. The belt might be better for low rep sets that don’t require as much heavy breathing as a 20 rep set of squats.

Monday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 155 lbs x 5 reps
    • 210 lbs, 2 sets x 1 rep*
  • Superset: Standing Shoulder Press & Barbell Upright Row
    • 80 lbs, 5 sets x 7 reps
  • Around The World Lateral Raise
    • 20 lbs, 5 sets x 7 reps

Arms

  • Barbell Cheat Curl
    • 170 lbs x 5 reps
  • Skull Crusher
    • 95 lbs x 15 reps
    • 115 lbs x 12 reps
  • Superset: Strict Biceps Curl & Overhead Triceps Extension
    • 80 lbs, 5 sets x 7 reps
  • Superset: Concentration Curl & Dumbbell Triceps Extension
    • 30 lbs, 5 sets x 7 reps

Comments:

* I wasn’t able to add another 5 lbs to the bar this workout. I even attempted a second set in order to ensure I have reached my top weight in this exercise. I am willing to do triple with this exercise but not singles. I will switch to another exercise or go back down in weight and work with a different rep range before attempting 210 lbs again in this exercise again.

Saturday – Chest & Back

Chest

  • Floor Press
    • 185 lbs x 5 reps
    • 205 lbs x 5 reps
    • 240 lbs x 1 rep
  • Incline Barbell Press
    • 80 lbs, 5 sets x 7 reps*
  • Dumbbell Pullover
    • 70 lbs, 2 sets x 15 reps

Back

  • Barbell Cheat Row (w/o straps)
    • 275 lbs x 12 reps
    • 335 lbs x 12 reps
  • Barbell Shrug (w/straps)
    • 530 lbs x 20 reps**
  • Double Overhand Isometric Hold
    • 365 lbs, 3 sets x 5 sec

Comments:

* This is the first time doing incline barbell presses in several months since I injured my left shoulder. I am going to use this exercise to help rehabilitate my shoulder as I slowly work back up to the weight I once used to be able to lift.

** I had the weight positioned on the rack just above the knee which might have made it more difficult getting into the starting position. I also struggled to maintain my grip towards the end of the set. I initially wanted 25 reps but had to cut the set short or risk dropping the weight.

Thursday – Shoulders & Arms

Shoulders

  • Superset: Standing Shoulder Press & Barbell Upright Row
    • 75 lbs, 5 sets x 7 reps*
  • Around The World Lateral Raise
    • 20 lbs, 5 sets x 7 reps

Arms

  • Superset: Strict Biceps Curl & Overhead Triceps Extension
    • 75 lbs, 5 sets x 7 reps*
  • Superset: Concentration Curl & Dumbbell Triceps Extension
    • 30 lbs, 5 sets x 7 reps**

Comments:

* I found these supersets much more difficult to perform than the previous workout and the only difference is that I added an extra 5 lbs to the barbell. I am not sure if I can continue to add weight without compromising form or resting longer between sets. I am currently trying to keep the rest between sets down to 30-45 seconds.

** I am also finding this weight difficult to use for the overhead triceps extension and perhaps will use two different weights or change the number of reps. I have to keep reminding myself that the goal is to get a pump in the muscles and not necessarily to handle the heaviest weight possible.