Tuesday – Push Workout

  • Bench Press (touch-n-go)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 175 lbs x 20 reps
  • Wide-grip Bench Press (paused)
    • 185 lbs x 1 rep
    • 205 lbs x 1 rep
    • 225 lbs x 1 rep
    • 245 lbs x 1 rep
  • Bench Press (partial rep)
    • 225 lbs x 20 reps
    • 245 lbs x 10 reps
    • 255 lbs x 10 reps
    • 275 lbs x 10 reps
    • 285 lbs x 10 reps
  • Board Press (3″ board)
    • 255 lbs x 6 reps
    • 225 lbs x 12 reps
  • Seated Half Press
    • 95 lbs x 7 reps
    • 115 lbs x 7 reps
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps

Monday – Pull Workout

  • Wide-grip Hammer Chin-ups (BW = 219 lbs)
    • 2 sets x 7 reps (warm-up)
    • 12.5 lbs, 3 sets x 7 reps*
  • Barbell Shrug (w/ straps)
    • 205 lbs x 20 reps
    • 275 lbs x 20 reps
    • 345 lbs x 20 reps
    • 435 lbs x 15 reps
  • Stiff-arm Lat Pull-down
    • 70 lbs, 3 sets x 12 reps
  • Preacher Curl (w/ EZ-Bar)
    • 55 lbs, 3 sets x 20 reps
  • Reverse Barbell Curl (w/ EZ-Bar)
    • 55 lbs, 3 sets x 12 reps

Commnets:

* The last time I have done this much weight in this exercise was back when my bodyweight was 160 lbs and while adding an extra 70 lbs attached to my waist for a total of 230 lbs. Today I exceeded my total for the same 3 sets of 7 reps. This gives me a few new goals to accomplish – breaking my older records for total weight – while getting accustomed to chinning at this heavier bodyweight.

Saturday – Leg Workout

  • Clean Deadlift (paused)
    • 135 lbs x 3 reps
    • 155 lbs x 3 reps
    • 165 lbs x 3 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
  • Front Squat (partial)
    • 205 lbs x 20 reps
  • High Bar Back Squat (partial)
    • 275 lbs x 20 reps
    • 355 lbs x 20 reps
  • Standing Calf Raise
    • 355 lbs, 2 sets x 15 reps
  • Cable Crunch
    • 75 lbs, 3 sets x 20 reps

Friday – Push Workout

  • Bench Press (partial rep)*
    • 135 lbs, 2 sets x 7 reps
    • 155 lbs, 2 sets x 7 reps
    • 185 lbs, 2 sets x 7 reps
    • 205 lbs, 2 sets x 7 reps
    • 225 lbs, 7 sets x 7 reps
  • Bench Press Lockout
    • 225 lbs x 50 reps
  • Side Lateral Raises
    • 15 lbs, 5 sets x 20 reps
  • Alternating Front Lateral Raise
    • 15 lbs x 30 reps
  • Cable Triceps Triceps Press-down
    • 80 lbs x 30 reps
    • 90 lbs x 20 reps
    • 100 lbs x 15 reps
    • 110 lbs x 12 reps
  • Stiff-arm Lat Pull-down
    • 50 lbs, 5 sets x 20 reps**

Comments:

*My chest and front delts were too sore to stretch all the way down to the chest so I decided to do half reps and just pump the muscle.

** Used a wide grip on the last two sets.

Thursday – Pull Workout

  • Wide-grip Hammer Chin-ups (BW = 212 lbs)
    • 10 lbs, 3 sets x 7 reps
  • Barbell Cheat Row (w/ straps)
    • 135 lbs x 12 reps
    • 205 lbs x 7 reps
    • 255 lbs x 7 reps
    • 275 lbs x 7 reps
  • Barbell Shrug (w/ straps)
    • 205 lbs x 20 reps
    • 275 lbs x 20 reps
    • 345 lbs x 20 reps
    • 425 lbs x 15 reps
  • Bent-over Lateral Raise
    • 30 lbs, 2 sets x 15 reps
  • Barbell Cheat Curl
    • 135 lbs x 1 rep
    • 155 lbs x 1 rep
    • 175 lbs x 1 rep
    • 210 lbs x Failed
  • Preacher Curl
    • 50 lbs, 3 sets x 20 reps

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
    • 225 lbs x 7 reps
  • High Bar Back Squat (partial)
    • 275 lbs x 20 reps
    • 345 lbs x 20 reps
  • Front Squat (partial)
    • 215 lbs x 20 reps
  • Standing Calf Raise
    • 345 lbs, 2 sets x 20 reps
  • One-legged Dumbbell Calf Raise (left side only)
    • 25 lbs, 3 sets x 25 reps
  • Cable Crunch
    • 70 lbs, 5 sets x 20 reps

Friday – Pull Workout

  • Wide-grip Hammer Chin-ups (BW = 212 lbs)
    • 7.5 lbs, 3 sets x 7 reps
  • Sumo Deadlift (w/ straps)
    • 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
    • 245 lbs x 3 reps
    • 265 lbsĀ  x 3 reps
    • 285 lbsĀ  x 3 reps
  • Barbell Shrug (w/ straps)
    • 205 lbs x 20 reps
    • 275 lbs x 20 reps
    • 345 lbs x 20 reps
    • 415 lbs x 15 reps
  • Bent-over Lateral Raise
    • 30 lbs, 2 sets x 15 reps
  • Barbell Cheat Curl
    • 135 lbs x 1 rep
    • 155 lbs x 1 rep
    • 175 lbs x 1 rep
    • 205 lbs x 1 rep
  • Wrist Curl
    • 100 lbs, 2 sets x 25 reps