Tuesday – Pull Workout

  • Barbell Row (w/o straps)
    • 135 lbs x 7 reps
    • 205 lbs x 7 reps
    • 260 lbs x 7 reps
  • Barbell Cheat Row (w/ straps)
    • 275 lbs x 7 reps
    • 325 lbs x 7 reps
  • Barbell Shrug (w/ straps)
    • 345 lbs x 25 reps
    • 405 lbs x 20 reps
    • 495 lbs x 15 reps
  • Wide-grip Hammer Chin-ups (BW = 211 lbs)
    • BW x 7 reps
    • 32.5 lbs, 7 sets x 3 reps
  • Bent Over Lateral Raise
    • 35 lbs, 3 sets x 12 reps
  • Barbell Cheat Curl
    • 135 lbs x 1 rep
    • 155 lbs x 1 rep
    • 210 lbs x Failed (2 attempts)
    • 135 lbs x 12 reps
  • Alternating Dumbbell Curl
    • 35 lbs, 3 sets  x 12 reps
  • Double Overhand Isometric Hold
    • 275 lbs, 3 sets x 30 sec
  • Barbell Wrist Curl
    • 95 lbs, 3 sets x 40 reps
  • Reverse Barbell Wrist Curl
    • 30 lbs, 3 sets x 20 reps

Monday – Push Workout

  • Bench Press (touch-n-go)
    • 135 lbs x 2 reps
    • 155 lbs x 2 reps
    • 185 lbs x 2 reps
    • 205 lbs x 2 reps
    • 225 lbs x 2 reps
  • Wide-grip Bench Press (touch-n-go)
    • 190 lbs, 5 sets x 7 reps
  • Weighted Dips (BW=209 lbs)
    • BW x 12 reps
    • 25 lbs, 5 sets x 7 reps
  • Strict Press
    • 45 lbs x 7 reps
    • 50 lbs, 5 sets x 7 reps
  • Muscle Snatch (w/ straps)
    • 45 lbs, 5 sets x 7 reps
  • Cable Triceps Triceps Press-down
    • 70 lbs x 20 reps
    • 90 lbs x 15 reps
    • 100 lbs x 12 reps
    • 110 lbs x 10 reps
    • 120 lbs x 8 reps
    • 130 lbs x 6 reps

Thursday – Pull Workout

  • Barbell Row (w/o straps)
    • 135 lbs x 7 reps
    • 205 lbs x 7 reps
    • 255 lbs x 7 reps
  • Barbell Cheat Row (w/ straps)
    • 275 lbs x 7 reps
    • 295 lbs x 7 reps
    • 315 lbs x 7 reps
  • Barbell Shrug (w/ straps)
    • 345 lbs x 20 reps
    • 395 lbs x 20 reps
    • 485 lbs x 15 reps
  • Wide-grip Hammer Chin-ups (BW = 212 lbs)
    • BW x 7 reps
    • 30 lbs, 7 sets x 3 reps
  • Bent Over Lateral Raise (w/ straps)
    • 35 lbs, 3 sets x 12 reps
  • Stiff-arm Lat Pull-down
    • 70 lbs, 3 sets x 12 reps
  • Preacher Curl (w/ EZ-Bar)
    • 70 lbs, 3 sets x 20 reps
  • Reverse Barbell Curl (w/ EZ-Bar)
    • 70 lbs, 3 sets x 15 reps

Monday – Push Workout

  • Wide-grip Bench Press (paused)
    • 135 lbs x 7 reps
    • 205 lbs x 1 rep
    • 225 lbs, 7 sets x 1 rep
  • Bench Press (touch-n-go)
    • 185 lbs x 18 reps
    • 205 lbs x 1 rep
    • 225 lbs x 1 rep
    • 255 lbs x 1 rep
    • 255 lbs x Failed
  • Partial Rep Bench Press
    • 255 lbs x 12 reps
    • 275 lbs x 12 reps
    • 295 lbs x 12 reps
    • 315 lbs x 12 reps
  • Weighted Dips (BW=214 lbs)
    • BW x 12 reps
    • 20 lbs, 5 sets x 7 reps
  • Strict Press*
    • 45 lbs, 5 sets x 7 reps

Comments:

* I am going to use the strict press to rehabilitate my left shoulder. As a result I am starting with an empty bar and will add 5 lbs a workout for as long as I can.

Friday – Pull Workout

  • Barbell Cheat Row (w/o straps)
    • 135 lbs x 7 reps
    • 205 lbs x 7 reps
    • 250 lbs x 7 reps
  • Barbell Cheat Row (w/ straps)
    • 275 lbs x 7 reps
    • 295 lbs x 7 reps
  • Barbell Shrug (w/ straps)
    • 345 lbs x 20 reps
    • 475 lbs x 15 reps
  • Wide-grip Hammer Chin-ups (BW = 214 lbs)
    • BW x 7 reps
    • 27.5 lbs, 7 sets x 3 reps
  • Bent Over Lateral Raise
    • 30 lbs, 3 sets x 15 reps
  • Stiff-arm Lat Pull-down
    • 70 lbs, 3 sets x 12 reps

Monday – Pull Workout

  • Wide-grip Hammer Chin-ups (BW = 219 lbs)
    • BW x 7 reps
    • 25 lbs, 7 sets x 3 reps
  • Barbell Cheat Row
    • 135 lbs x 7 reps (w/o straps)
    • 205 lbs x 7 reps (w/o straps)
    • 275 lbs x 7 reps (w/ straps)
    • 285 lbs x 7 reps (w/ straps)
  • Barbell Shrug (w/ straps)
    • 345 lbs x 20 reps
    • 395 lbs x 20 reps
    • 465 lbs x 15 reps
  • Stiff-arm Lat Pull-down
    • 70 lbs, 3 sets x 12 reps
  • Preacher Curl (w/ EZ-Bar)
    • 65 lbs, 3 sets x 20 reps
  • Reverse Barbell Curl (w/ EZ-Bar)
    • 65 lbs, 3 sets x 15 reps