Thursday – Shoulders & Arms

  • Clean & Strict Press
    • 115 lbs x 3 reps
    • 135 lbs x 3 reps
    • 155 lbs x 3 reps
    • 180 lbs, 2 sets x 1 rep
  • Standing Shoulder Press (behind the neck)
    • 80 lbs, 5 sets x 7 reps
  • Side Lateral Raises
    • 20 lbs, 5 sets x 12 reps
  • Bent-over Lateral Raises
    • 25 lbs, 5 sets x 12 reps
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 220 lbs, 5 sets x 5 reps
  • Strict Biceps Curl
    • 65 lbs x 15 rep
    • 95 lbs x 1 rep
    • 115 lbs x 1 rep
    • 140 lbs x 1 rep
    • 140 lbs x 1 rep
  • Close-grip Bench Press (top 2/3)
    • 135 lbs x 15 reps
    • 185 lbs, 4 sets x 10 reps
  • Cable Curl
    • 60 lbs, 5 sets x 15 reps
  • Cable Triceps Press-down
    • 60 lbs, 5 sets x 15 reps
  • Reverse Barbell Curl
    • 75 lbs, 5 sets x 7 reps
  • Cable Crunch
    • 75 lbs, 5 sets x 15 reps

Wednesday – Chest, Back, & Legs

  • Bench Press (touch-n-go)
    • 135 lbs x 7 reps
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 225 lbs x 3 reps
    • 245 lbs x 1 rep
    • 275 lbs x 1 rep
    • 205 lbs, 5 sets x 7 reps
  • Incline Press (20 degrees)
    • 160 lbs, 5 sets x 7 reps
  • Decline Press
    • 160 lbs, 5 sets x 7 reps
  • Paused Squat
    • 135 lbs x 7 reps
    • 195 lbs, 5 sets x 5 reps
  • Standing Calf Raise
    • 195 lbs, 3 sets x 25 reps
  • Wide-grip Hammer Chin-ups (BW =  202 lbs)*
    • 2.5 lbs, 5 sets x 5 reps
  • Wide-grip Lat Pulldown
    • 70 lbs x 15 reps
    • 90 lbs x 12 reps
    • 110 lbs x 10 reps
    • 140 lbs x 5 reps
    • 160 lbs x 3 reps
  • Seated Cable Row
    • 90 lbs x 15 reps
    • 110 lbs x 12 reps
    • 140 lbs x 10 reps
    • 170 lbs x 8 reps
    • 190 lbs x 6 reps

Comments:

* In my previous back workout I reached 5 sets of 3 reps using 35 lbs but could no longer touch my neck to the bar on the third rep. I could have continued to increase weight on only pull to chin height but I decided to drop down in weight and start increasing the amount of reps I do on each set. I will repeat the same process again when completing all 5 reps in perfect form becomes a challenge and start with sets of 7.

The reason I am able to increase so much is because of muscle memory. Before injuring my should over a year ago I used to be able to chin using 80 lbs of 3 sets of 5 reps with a bit of kipping at times in order to touch my chin. It has been a long time healing and have also gained 40 to 50 lbs bodyweight since this time. If I can chin once again using the same weight I used to this would mark a huge improvement in pulling power.

Tuesday – Shoulders & Arms

  • Clean & Strict Press
    • 115 lbs x 12 reps
    • 135 lbs x 7 reps
    • 155 lbs x 5 reps
    • 165 lbs x 3 reps
  • Push Press
    • 195 lbs, 2 sets x 3 reps
  • Side Lateral Raises
    • 15 lbs, 5 sets x 15 reps
  • Barbell Upright Row
    • 115 lbs, 3 sets x 5 reps
  • Cable Upright Row
    • 55 lbs, 2 sets x 12 reps
  • Cable Curl
    • 55 lbs, 10 sets  x 15 reps
  • Cable Triceps Press-down
    • 55 lbs, 10 sets x 15 reps
  • Reverse Barbell Curl
    • 70 lbs, 5 sets x 7 reps
  • Cable Crunch
    • 70 lbs, 5 sets x 15 reps

Monday – Chest, Back, & Legs

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 225 lbs x 3 reps
    • 245 lbs x 1 rep
  • Bench Press (touch-n-go)
    • 260 lbs x 3 reps*
    • 245 lbs x 5 reps
  • Wide-grip Hammer Chin-ups (BW =  200 lbs)
    • 35 lbs, 5 sets x 3 reps
  • Incline Press (20 degrees)
    • 155 lbs, 5 sets x 7 reps
  • Barbell Row (w/o straps)
    • 155 lbs x 15 reps
    • 185 lbs x 12 reps
    • 205 lbs x 10 reps
    • 225 lbs x 8 reps
    • 235 lbs x  6 reps**
  • Decline Press
    • 155 lbs, 5 sets x 7 reps
  • Wide-grip Lat Pulldown (behind neck)
    • 70 lbs x 15 reps
    • 90 lbs x 12 reps
    • 110 lbs x 8 reps
  • Wide-grip Lat Pulldown
    • 70 lbs x 15 reps
    • 90 lbs x 12 reps
    • 110 lbs x 10 reps
  • Paused Squat
    • 135 lbs x 7 reps
    • 190 lbs, 5 sets x 5 reps

Comments:

* Failed on third rep.

** Grip broke on sixth rep.

Saturday – Shoulders & Arms

  • Clean & Strict Press
    • 135 lbs x 3 reps
    • 155 lbs x 3 reps
    • 175 lbs x 1 rep
  • Push Press
    • 190 lbs x 3 reps
  • Power Snatch
    • 120 lbs, 3 sets x 5 reps
  • Strict Press
    • 120 lbs, 3 sets x 7 reps
  • Cable Curl
    • 50 lbs, 5 sets  x 15 reps
  • Close-grip Floor Press
    • 115 lbs, 5 sets x 15 reps
  • Preacher Curl
    • 65 lbs, 5 sets x 10 reps
  • Cable Triceps Press-down
    • 50 lbs, 5 sets x 15 reps
  • Reverse Barbell Curl
    • 65 lbs, 5 sets x 7 reps
  • Cable Crunch
    • 70 lbs, 5 sets x 15 reps

Wednesday – Shoulders

  • Clean & Strict Press
    • 135 lbs x 3 reps
    • 155 lbs x 3 reps
    • 170 lbs x 1 rep
  • Push Press
    • 185 lbs x 3 reps
  • Power Snatch
    • 115 lbs, 3 sets x 5 reps
  • Strict Press
    • 115 lbs, 3 sets x 7 reps

Comments:

I am a little sick today with an extremely sore throat so I didn’t have the energy to do my second workout today which would have been arms. I don’t like missing arms because this is an area I really want to work on. Right now my arms are 17″ after two years of solid training and would like to have 18″ arms by the end of my third year.

Nevertheless, arms do incidentally get a lot of direct training from my regular chest and back workouts. I do plenty of chins which work the biceps and heavy bench presses which will also build the triceps. In fact, I haven’t done much direct arm training in the first two years and focused primarily on heavy pushing and pulling exercises.

However, I do feel that I am going to have to isolate and training the arms separate if I want mammoth guns one day. If I can achieve 18″ arms by the end of my third strait year of training then I don’t see any reason why I can’t eventually one day exceed 20″ arms which at my height of 5’8″ is incredibly large for a natural bodybuilder.

Monday – Chest, Back, & Legs

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 225 lbs x 3 reps
    • 245 lbs x 1 rep
    • 270 lbs x Failed
    • 260 x 3 reps (touch-n-go)*
  • Wide-grip Hammer Chin-ups (BW =  199 lbs)
    • 30 lbs, 5 sets x 3 reps
  • Bench Press (The Kali Muscle Way)**
    • 235 lbs, 2 sets x 5 reps
  • Close-grip Chin-ups (BW = 199 lbs)
    • 10 lbs, 3 sets x 5 reps
  • Incline Press (20 degrees)
    • 150 lbs, 5 sets x 7 reps
  • Barbell Row (w/o straps)
    • 135 lbs x 15 reps
    • 155 lbs x 15 reps
    • 185 lbs x 12 reps
    • 205 lbs x 10 reps
    • 225 lbs x 8 reps
  • Decline Press
    • 155 lbs, 5 sets x 7 reps
  • Paused Squat
    • 135 lbs x 7 reps
    • 185 lbs, 5 sets x 5 reps
    • 230 lbs, 3 sets x 3 reps
  • Incline Sit-ups
    • 5 sets x 15 reps

Comments:

* Failed on third rep.

** I felt a pull in my left peck on the second set so I decided to forgo doing all five sets and will try again my next workout.