Tuesday – Pull Workout

  • Barbell Row (w/o straps)
    • 135 lbs x 20 reps
    • 185 lbs x 15 reps
    • 225 lbs x 12 reps
    • 250 lbs x 7 reps
  • Barbell Shrug (w/o straps, double overhand)
    • 135 lbs x 15 reps
    • 185 lbs x 15 reps
    • 205 lbs x 15 reps
    • 230 lbs x 15 reps
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 270 lbs, 5 sets x 3 reps
  • Barbell Cheat Curl
    • 135 lbs, 3 sets x 7 reps
  • Cable Curl
    • 50 lbs, 5 sets x 20 reps
  • Reverse Barbell Curl
    • 85 lbs, 3 sets x 7 reps
  • Cable Crunch
    • 80 lbs, 5 sets x 15 reps

Monday – Push Workout

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 225 lbs x 3 reps
  • Board Press (3″ board)
    • 245 lbs, 4 sets x 5 reps
    • 245 lbs x 7 reps
    • 225 lbs x 12 reps*
  • Dumbbell Side Lateral Raise
    • 15 lbs, 5 sets x 15 reps
  • Barbell Front Lateral Raise
    • 45 lbs, 5 sets x 7 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
  • High Bar Back Squat
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 7  reps
    • 225lbs x 5 reps
  • Reverse Crunch
    • 5 sets x 40 reps

Comments:

* Failed on 12th rep.

Tuesday – Shoulders & Arms

  • Standing Shoulder Press
    • 95 lbs x 15 reps
    • 105 lbs x 12 reps
    • 115 lbs x 10 reps
    • 125 lbs x 8 reps
    • 135 lbs x 6 reps
  • Dumbbell Side Lateral Raises
    • 20 lbs, 5 sets x 8 reps
  • Barbell Shrugs (w/o straps, double overhand)
    • 135 lbs x 15 reps
    • 155 lbs x 15 reps
    • 185 lbs x 15 reps
    • 205 lbs x 15 reps
    • 225 lbs x 15 reps
  • Cable Curl
    • 50 lbs, 10 sets x 15 reps
  • Triceps Press-down
    • 60 lbs, 5 sets x 15 reps
    • 70 lbs, 5 sets x 15 reps
  • Reverse Barbell Curl
    • 80 lbs, 5 sets x 5 reps
  • Incline Sit-ups
    • 5 sets x 15 reps

Comments:

I did a light workout today because my left rear delt felt raw from either yesterday’s workout or last week. I am starting to think that the soreness could be a result from the front squat or close-grip chin-ups. Since I have gained a lot of weight I don’t seem to possess the same flexibility in my shoulders making it difficult to hold the bar in the rack position an the close-grip chins really stretches the rear delt and lat at the bottom position.

I attempted a third shoulder exercise -seated incline press heard a loud pop in my left shoulder. I am not sure what happened and it almost felt as if my shoulder was pulled out of joint from the previous workout and just got pushed back into place. All I know if that if really hurt and felt good at the same time.

Monday – Chest, Back, & Legs

  • Wide-grip Bench Press
    • 165 lbs, 5 sets x 7 reps
  • Incline Press (20 degrees)
    • 165 lbs, 5 sets x 7 reps
  • Decline Press
    • 165 lbs, 5 sets x 7 reps
  • Incline Dumbbell Flyes (35 degrees)
    • 35 lbs, 3 sets x 20 reps
  • Wide-grip Hammer Chin-ups (BW =  203 lbs)
    • 5 lbs, 5 sets x 5 reps
  • Barbell Row (w/o straps)
    • 135 lbs x 20 reps
    • 155 lbs x 15 reps
    • 185 lbs x 12 reps
    • 225 lbs x 10 reps
    • 235 lbs x 8 reps
  • Clean Deadlift (w/o straps)
    • 260 lbs, 5 sets x 3 reps
  • Squat Clean
    • 145 lbs, 5 sets x 3 reps
  • Paused Front Squat
    • 120 lbs, 2 sets x 3 reps*

Comments:

* The front squat seems to be giving me a bit of trouble. This time I don’t have any problems with the flexibility in my legs but rather in my upper body. I am not certain but I think maintaining the bar in the rack position is placing a lot of stress on my rear delts.

Saturday – Shoulders & Arms

  • Clean & Strict Press
    • 115 lbs x 5 reps
    • 135 lbs x 5 reps
    • 155 lbs x 5 reps*
    • 185 lbs x Failed
  • Dumbbell Side Lateral Raises
    • 20 lbs, 5 sets x 12 reps
  • Barbell Front Lateral Raises
    • 45 lbs, 5 sets x 7 reps
  • Arnold Press
    • 30 lbs, 5 sets x 12 reps
  • Cable Curl
    • 50 lbs, 5 sets x 20 reps
  • Triceps Press-down
    • 65 lbs, 5 sets x 20 reps
  • Preacher Curl
    • 75 lbs, 5 sets x 10 reps
  • Standing French Press
    • 75 lbs, 5 sets x 10 reps

Comments:

* Today was another victory for me. I didn’t want to attempt using a heavy weight since I have a lot of muscle soreness but I did anyways. I was surprised that I failed on the 5 rep using 155 lbs and felt a slight pull in my left shoulder. This is fine as I set a new goal to do 5 reps using 155 lbs for one of my next workouts and feel that I should have already been able to do that this workout but fatigue and muscle soreness prevented it from happening.

When I failed on the 185 lbs attempt it was almost expected since my shoulders would have been further fatigued from doing a set until failure. Anytime I try to set a new one rep max I ensure that all my warm-up sets are sub-maximal. I potentially should have only attempted 3 reps using 155 lbs. I will have to check my blog but I don’t think I have ever done 5 reps so this was an oversight on my behalf.

I felt a pull in my left rear delt that was all too familiar to my injury and decided no to push it. I performed bent-over lateral raises which left my rear delts sore my previous shoulder workout and yesterday when I trained lats I performed close-grip chins which also really stretched the rear delt. I am noticing that when I do these two particular exercises that I have trouble with my left shoulder popping out later on during the week. I recently took a week off from doing these two exercises and this is when I hit new PRs in both the clean and strict press and push press in consecutive workouts.

I hate to conclude my last day of training this way but I had an excellent week. I am physically tired, have sore muscles, and woke up this morning like a hungry bear which was surprising considering I ate close to 4,700 calories yesterday.

The reason I consider today a victory is because I am learning how to change failure into success. In the past when I failed I would start to think negatively about my training. For example, if I failed several times attempting a 275 lbs bench press I would start to think how am I ever going to reach 350-400 lbs if I am already having trouble using only half this weight.

The answer came to me reading some literature by Arnold Schwarzenegger in which he states that you need to get excited about small gains and not be afraid to fail. In the past two weeks I set a new PR in both the strict press and push press exceeding my the last PRs by about 15 lbs. Plus I added 5 lbs to my strict curl. These are huge gains not small and yet I didn’t allow myself to get excited because of a few failures.

I am starting to realized that I can fail forward or backwards and that it is all in the mind. I can either use failure as a stepping stone to reach my goal or I can decide to let it hold me back.