Friday – Push Workout

  • Board Press (3″ board)
    • 135 lbs x 20 reps
    • 185 lbs x 20 reps
    • 210 lbs x 19 reps
    • 225 lbs x 14 reps*
    • 255 lbs x 4 reps
    • 255 lbs x 4 reps**
  • Close-grip Board Press (3″ board)
    • 135 lbs x 20 reps
    • 155 lbs x 20 reps
    • 185 lbs x 15 reps
    • 205 lbs x 8 reps
  • Cable Triceps Press-down
    • 60 lbs x 20 reps
    • 70 lbs x 15 reps
    • 80 lbs x 12 reps
    • 90 lbs x 10 reps
    • 100 lbs x 8 reps
  • Barbell Front Lateral Raise
    • 50 lbs, 3 sets x 12 reps
  • Side Lateral Raise
    • 15 lbs, 5 sets x 15 reps

Comments:

* Failed on 14th rep.

** Failed on 4th rep.

I feel really shitty about today’s performance. I was expecting to go up in weight. At least I know when I do it is for real. I thought shortening the range of motion by 3 inches off the chest would make a big difference but the difference is very small especially as I near my one rep max.

Tuesday – Pull Workout

  • Barbell Row (w/ straps)
    • 135 lbs x 20 reps
    • 185 lbs x 20 reps
    • 205 lbs x 20 reps
    • 225 lbs x 20 reps
  • RDL (w/ straps)
    • 225 lbs x 12 reps
    • 275 lbs x 7 reps
    • 295 lbs x 5 reps
    • 315 lbs x 3 reps
  • Barbell Shrug (w/ straps)
    • 315 lbs x 20 reps
    • 345 lbs x 20 reps
    • 365 lbs x 15 reps
  • Bent-over Lateral Raise
    • 25 lbs, 3 sets x 12 reps
  • Barbell Cheat Curl
    • 145 lbs, 3 sets x 7 reps
  • Wrist Curl
    • 95 lbs, 3 sets x 25 reps

Monday – Push Workout

  • Board Press (3″ board)
    • 135 lbs x 20 reps
    • 185 lbs x 20 reps
    • 205 lbs x 20 reps
    • 225 lbs x 14 reps
  • Close-grip Board Press (3″ board)
    • 135 lbs x 20 reps
    • 155 lbs x 20 reps
    • 185 lbs x 15 reps
    • 205 lbs x 7 reps*
  • JM Press
    • 65 lbs x 20 reps
    • 85 lbs x 15 reps
    • 95 lbs x 12 reps
    • 105 lbs x 10 reps
  • Dumbbell Triceps Kickback
    • 20 lbs, 3 sets x 12 reps
  • Barbell Front Lateral Raise
    • 45 lbs, 3 sets x 12 reps
  • Side Lateral Raise
    • 20 lbs, 5 sets x 12 reps

Comments:

* Failed on 7th rep.

Thursday – Chest & Back

  • Bench Press (touch-n-go)
    • 135 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 7 reps
    • 225 lbs x 3 reps
    • 245 lbs x 1 rep
    • 265 lbs x 1 rep
    • 280 lbs x Failed
    • 225 lbs x 9 reps*
    • 245 lbs x 4 reps
    • 165 lbs x 20 reps
  • The 22 Push-up Challenge
    • 3 sets x 22 reps
  • Barbell Row (w/o straps)
    • 135 lbs x 20 reps
    • 185 lbs x 15 reps
    • 225 lbs x 12 reps
    • 255 lbs x 7 reps**
  • Wide-grip Hammer Chin-ups (BW =  207 lbs)
    • 5 sets x 5 reps
  • Barbell Shrugs (w/ straps)
    • 205 lbs x 15 reps
    • 245 lbs x 15 reps
    • 275 lbs x 15 reps
    • 315 lbs x 15 reps
    • 345 lbs x 15 reps

Comments:

* After failing with 280 lbs I went back down to 225 lbs and 245 lbs for one set each. To my surprise I did the second set with 225 lbs for 9 reps. I wasn’t able to set a new 1 rep max PR but at least I managed to set a new PR with 225 lbs. I feel much better about my training and still hope to break through this 280 lbs barrier.

** I had difficulty with my grip and my form suffered as a result. I barely managed to do all 7 reps. I recently purchased a new bar and noticed the shaft diameter is much smaller making it easier to grip. Today I used my older bar with a thicker diameter and it really made a difference. I am going to be sure in the future to always use the bar with the smaller diameter for pulling movements.

Tuesday – Leg Workout

  • High Bar Back Squat (ass-to-grass)
    • 135 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 7  reps
    • 235 lbs x 5 reps
  • High Bar Back Squat (partial)
    • 275 lbs x 20 reps
  • RDL (w/ straps)
    • 135 lbs x 15 reps
    • 205 lbs x 12 reps
    • 255 lbs x 7 reps
    • 275 lbs x 5 reps
    • 295 lbs x 3 reps
  • Standing Calf Raise
    • 275 lbs, 2 sets x 25 reps
  • One-legged Dumbbell Calf Raise (left side only)*
    • 25 lbs, 3 sets x 25 reps
  • Incline Sit-ups
    • 5 sets x 15 reps

Comments:

* My left calf measures about 1/2 smaller than my right so I decided to devote a little attention to this area to bring it up to par.

Monday – Push Workout

  • Board Press (3″ board)
    • 135 lbs x 15 reps
    • 185 lbs x 12 reps
    • 205 lbs x 12 reps
    • 225 lbs x 12 reps
    • 245 lbs x 7 reps
    • 255 lbs x 3 reps
  • Close-grip Board Press (3″ board)
    • 135 lbs x 20 reps
    • 155 lbs x 15 reps
    • 165 lbs x 12 reps
    • 175 lbs x 10 reps
    • 185 lbs x 8 reps
  • The 22 Push-up Challenge
    • 3 sets x 22 reps
  • Barbell Front Lateral Raise
    • 45 lbs x 12 reps
    • 50 lbs x 10 reps
    • 55 lbs x 8 reps
    • 60 lbs x 7 reps
    • 65 lbs x 6 reps
  • Dumbbell Side Lateral Raise
    • 20 lbs x 15 reps
    • 25 lbs x 12 reps
    • 30 lbs x 10 reps
    • 35 lbs x 8 reps
    • 40 lbs x 6 reps
  • Cable Triceps Press-down
    • 60 lbs x 20 reps
    • 70 lbs x 15 reps
    • 80 lbs x 12 reps
    • 90 lbs x 10 reps
    • 100 lbs x 8 reps
    • 110 lbs x 7 reps
  • Cable Crunch
    • 70 lbs, 5 sets x 15 reps