All posts by Chad Walls

Thursday – 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
    • 250 lbs x 2 reps
    • 250 lbs, sets x 3 reps (touch-n-go)
  • Wide-grip Hammer Chin-ups (BW = 198 lbs)
    • 25 lbs, 5 sets x 3 reps
  • Bench Press (The Kali Muscle Way)
    • 230 lbs, 5 sets x 5 reps
  • Close-grip Chin-ups (BW = 198 lbs)
    • 7.5 lbs, 3 sets x 5 reps
  • Incline Press (20 degrees)
    • 145 lbs, 5 sets x 7 reps
  • Barbell Row (w/ straps)
  • 135 lbs x 15 reps
  • 155 lbs x 12 reps
  • 185 lbs x 10 reps
  • 205 lbs x 8 reps
  • 225 lbs x 6 reps
  • Decline Press
    • 150 lbs, 5 sets x 7 reps
  • Paused Squat
    • 135 lbs x 7 reps
    • 180 lbs, 5 sets x 5 reps
    • 225 lbs, 3 sets x 3 reps
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 250 lbs, 5 sets x 3 reps
  • Incline Sit-ups
    • 5 sets x 15 reps

Wednesday – Shoulders & Arms

  • Behind The Neck Press
    • 45 lbs x 7 reps
    • 75 lbs, 5 sets x 7 reps
  • Partial Rep Incline Press (65 degrees)
    • 135 lbs, 5 sets x 7 reps
  • Clean High Pull (w/ isometric hold)
    • 75 lbs x 7 reps
    • 85 lbs x 7 reps
    • 95 lbs x 7 reps
    • 105 lbs x 7 reps
  • Preacher Curl
    • 40 lbs x 15 reps
    • 65 lbs x 12 reps
    • 75 lbs x 10 reps
    • 85 lbs x 8 reps
    • 95 lbs x 6 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 sets  10 reps
  • Close-grip Bench Press
    • 135 lbs x 12 reps
    • 145 lbs x 12 reps
    • 155 lbs x 12 reps
    • 165 lbs x 12 reps
    • 175 lbs x 10 reps
    • 175 lbs x 10 reps
    • 175 lbs x 10 reps
    • 175 lbs x 10 reps
    • 125 lbs x 20 reps
  • Reverse Barbell Curl
    • 60 lbs, 5 sets x 7 reps

Tuesday – 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
    • 250 lbs x 2 reps
    • 250 lbs, sets x 3 reps (touch-n-go)
  • Wide-grip Hammer Chin-ups (BW = 198 lbs)
    • 25 lbs, 5 sets x 3 reps
  • Bench Press (The Kali Muscle Way)
    • 230 lbs, 5 sets x 5 reps
  • Close-grip Chin-ups (BW = 198 lbs)
    • 7.5 lbs, 3 sets x 5 reps
  • Incline Press (20 degrees)
    • 145 lbs, 5 sets x 7 reps
  • Barbell Row (w/ straps)
  • 135 lbs x 15 reps
  • 155 lbs x 12 reps
  • 185 lbs x 10 reps
  • 205 lbs x 8 reps
  • 225 lbs x 6 reps
  • Decline Press
    • 150 lbs, 5 sets x 7 reps
  • Paused Squat
    • 135 lbs x 7 reps
    • 180 lbs, 5 sets x 5 reps
    • 225 lbs, 3 sets x 3 reps
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 250 lbs, 5 sets x 3 reps
  • Incline Sit-ups
    • 5 sets x 15 reps

Saturday – Chest, Back, & Legs

  • Wide-grip Bench Press
    • 135 lbs x 7 reps
    • 155 lbs, 5 sets x 7 reps
  • Wide-grip Hammer Chin-ups (BW = 196 lbs)
    • 22.5 lbs, 5 sets x 3 reps
  • Bench Press (The Kali Muscle Way)
    • 185 lbs x 15 reps
    • 225 lbs, 3 sets x 10 reps
  • Close-grip Chin-ups (BW = 196 lbs)
    • 5 lbs, 3 sets x 5 reps
  • Incline Press (20 degrees)
    • 140 lbs, 5 sets x 7 reps
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 245 lbs, 5 sets x 3 reps
  • Bent-Arm Barbell Pullover
    • 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
  • Paused Squat
    • 135 lbs x 7 reps
    • 175 lbs, 5 sets x 5 reps
    • 220 lbs, 3 sets x 3 reps
  • Reverse Crunches
    • 5 sets x 30 reps

Friday – Shoulders & Arms

  • Behind The Neck Press*
    • 45 lbs x 7 reps
    • 75 lbs, 5 sets x 7 reps
  • Seated Barbell Shoulder Press (85 degrees)**
    • 85 lbs x 12 reps
    • 95 lbs x 12 reps
    • 105 lbs x 12 reps
    • 115 lbs x 12 reps
    • 125 lbs x 10 reps
  • Partial Rep Incline Press (65 degrees)
    • 135 lbs, 5 sets x 7 reps
  • Clean High Pull (w/ isometric hold)***
    • 75 lbs x 7 reps
    • 85 lbs x 7 reps
    • 95 lbs x 7 reps
    • 105 lbs x 7 reps
  • Preacher Curl
    • 40 lbs x 15 reps
    • 65 lbs x 12 reps
    • 75 lbs x 10 reps
    • 85 lbs x 8 reps
    • 95 lbs x 6 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 sets  10 reps
  • Close-grip Bench Press
    • 135 lbs x 12 reps
    • 145 lbs x 12 reps
    • 155 lbs x 12 reps
    • 165 lbs x 12 reps
    • 175 lbs x 10 reps
    • 175 lbs x 10 reps
    • 175 lbs x 10 reps
    • 175 lbs x 10 reps
    • 125 lbs x 20 reps
  • Reverse Barbell Curl
    • 60 lbs, 5 sets x 7 reps

Comments:

* I had trouble with my left shoulder popping out on the last three sets so I may have reached my temporary limit in this exercise without chances injury. I used to be able to snatch-grip shoulder press well over 100 lbs for reps before injuring my shoulder. This was over a year ago and it has taken a long time to heal. However, I couldn’t even press behind the neck with 45 lbs a little over three months ago so this is still a huge improvement.

** The seated barbell shoulder press is not going to be a winner for me. It feels unnatural and I can press way more weight to the front standing than seated.

*** The clean pull was a really winner and glad I tried it out. I am going to go heavier next workout without an isometric hold at the top. It also made me think about doing snatch-grip high pulls or a muscle snatch. Previously I have been doing a muscle clean and press but I just felt that I needed something different for awhile as progressively adding weight becomes harder and I need more variety for boredom sake.

Thursday – 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 3 reps
    • 265 lbs x 1 rep
  • Bench Press (The Kali Muscle Way)
    • 225 lbs, 4 sets x 7 reps
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 240 lbs, 5 sets x 3 reps
  • Incline Press (20 degrees)
    • 135 lbs, 5 sets x 7 reps
  • Wide-grip Hammer Chin-ups (BW = 196 lbs)
    • 20 lbs, 5 sets x 3 reps
  • Decline Bench Press
    • 135 lbs, 5 sets x 7 reps
  • Close-grip Chin-ups (BW = 196 lbs)
    • 2.5 lbs, 3 sets x 5 reps
  • Barbell Row
    • 135 lbs x 15 reps, 3 sets x 15 reps
  • Paused Squat
    • 135 lbs x 7 reps
    • 170 lbs, 5 sets x 5 reps
    • 215 lbs, 3 sets x 3 reps

Tuesday – Shoulders & Arms

  • Behind The Neck Press
    • 45 lbs x 7 reps
    • 70 lbs, 5 sets x 7 reps
  • Muscle Clean & Press
    • 100 lbs, 5 sets x 7 reps
  • Side Lateral Raises
    • 15 lbs, 3 sets x 15 reps
  • Barbell Front Lateral Raise
    • 60 lbs, 3 sets x 7 reps
  • Bent Over Dumbbell Lateral Raise
    • 15 lbs, 3 sets x 15 reps
    • 20 lbs x 12 reps
    • 25 lbs x 10 reps
  • Preacher Curl
    • 30 lbs x 15 reps
    • 35 lbs x 9 reps
    • 40 lbs x 6 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 sets  10 reps
  • Skull Crusher
    • 45 lbs x 20 reps
    • 65 lbs x 20 reps
    • 75 lbs x 15 reps
    • 85 lbs x 12 reps
  • Standing French Press
    • 45 lbs x 20 reps
    • 55 lbs x 20 reps
    • 65 lbs x 15 reps
    • 75 lbs x 12 reps
  • Reverse Barbell Curl
    • 50 lbs, 3 sets x 7 reps
  • Seated Wrist Curl
    • 85 lbs, 3 sets x 25 reps
  • Reverse Crunches
    • 5 sets x 25 reps

Monday – Chest, Back, & Legs

  • Bench Press (touch-n-go)
    • 135 lbs x 15 reps
    • 185 lbs x 10 reps
    • 205 lbs x 7 reps
    • 225 lbs x 6 reps*
    • 255 lbs x 1 rep
  • Bench Press (The Kali Muscle Way)
    • 225 lbs, 4 sets x 5 reps
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 235 lbs, 5 sets x 3 reps
  • Incline Press (50 degrees)
    • 145 lbs, 5 sets x 7 reps
  • Wide-grip Hammer Chin-ups (BW = 194 lbs)
    • 17.5 lbs, 5 sets x 3 reps
  • Decline Bench Press
    • 135 lbs, 5 sets x 7 reps
  • Barbell Row
    • 135 lbs x 15 reps
    • 155 lbs x 12 reps
    • 185 lbs x 7 reps
    • 205 lbs x 5 reps
    • 225 lbs x 4 reps
  • Paused Squat
    • 135 lbs x 7 reps
    • 165 lbs, 5 sets x 5 reps
    • 210 lbs, 3 sets x 3 reps
  • Reverse Crunch
    • 5 sets x 30 reps

Comments:

* I hit the pin of the power rack on the second rep and it literally killed my set. I wish I had a spotter but I don’t so I have to rely on the safety pins of the power rack instead. It is a difficult thing to do touch-n-go reps this way as I need to have the pins set at chest height and in order to avoid hitting them I have to use perfect form.

Saturday – Shoulders & Arms

  • Behind The Neck Press
    • 45 lbs x 7 reps
    • 65 lbs, 5 sets x 7 reps
  • Muscle Clean & Press
    • 95 lbs, 5 sets x 7 reps
  • Side Lateral Raises
    • 15 lbs, 3 sets x 15 reps
  • Barbell Front Lateral Raise
    • 60 lbs, 3 sets x 7 reps
  • Bent Over Dumbbell Lateral Raise
    • 15 lbs, 3 sets x 15 reps
    • 20 lbs x 12 reps
    • 25 lbs x 10 reps
  • Preacher Curl
    • 30 lbs x 15 reps
    • 35 lbs x 9 reps
    • 40 lbs x 6 reps
  • Alternating Dumbbell Curl
    • 40 lbs, 3 sets  10 reps
  • Skull Crusher
    • 45 lbs x 20 reps
    • 65 lbs x 20 reps
    • 75 lbs x 15 reps
    • 85 lbs x 12 reps
  • Standing French Press
    • 45 lbs x 20 reps
    • 55 lbs x 20 reps
    • 65 lbs x 15 reps
    • 75 lbs x 12 reps
  • Reverse Barbell Curl
    • 50 lbs, 3 sets x 7 reps
  • Seated Wrist Curl
    • 85 lbs, 3 sets x 25 reps
  • Reverse Crunches
    • 5 sets x 25 reps

Friday – Chest, Back, & Legs

  • Bench Press (touch-n-go)
    • 135 lbs x 15 reps
    • 185 lbs x 7 reps
    • 205 lbs x 7 reps
    • 235 lbs x 4 reps
    • 245 lbs x 2 reps
    • 260 lbs x 1 rep (paused)
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 230 lbs, 5 sets x 3 reps
  • Incline Press (50 degrees)
    • 140 lbs, 5 sets x 7 reps
  • Wide-grip Hammer Chin-ups (BW = 193 lbs)
    • 15 lbs, 5 sets x 3 reps
  • Weighted Dips (BW = 193 lbs)
    • 15 lbs, 5 sets x 7 reps
  • Wide-grip Bench Press
    • 140 lbs, 5 sets x 7 reps
  • Barbell Row
    • 135 lbs x 15 reps
    • 155 lbs x 12 reps
    • 195 lbs x 7 reps
    • 205 lbs x 5 reps
    • 225 lbs x 3 reps
  • Paused Squat
    • 135 lbs x 7 reps
    • 160 lbs, 5 sets x 5 reps
    • 205 lbs, 3 sets x 3 reps