Category Archives: Workouts

Monday – Push

  • Bench Press
    • 235 lbs, 5 sets x 3 reps
  • Squats (w/o belt)
    • 230 lbs, 5 sets x 5 reps
  • Standing Barbell Calf Raises (230 lbs), 2 sets x 25 reps
  • Standing Shoulder Press (95 lbs)*, 3 sets x 12 reps
  • Dumbbell Triceps Extension (25 lbs)*, 3 sets x 12 reps

Comments:

* I decided to keep the weight down on a few exercises and focus on the pump I am getting in the muscles.

Wednesday – Push

  • Bench Press
    • 205 lbs x 3 reps
    • 225 lbs x 1 rep
    • 245 lbs x 1 rep
    • 275 lbs x Failed*

Comments:

* I shouldn’t have attempted a new max PR today as I am not feeling well and was very tired. I also think it would be more beneficial to drop the weight down to 230 lbs and do sets of 3 reps for awhile as I may have temporarily plateaued in the max PR bench press.

Tuesday – Pull

  • Deficit Deadlift (w/o belt, w/o straps, 1.5″ deficit)
    • 290 lbs, 3 sets x 5 reps
  • Barbell Rows (w/ straps)
    • 280 lbs, 3 sets x 5 reps
  • Pull-ups* (BW=176 lbs + 52.5 lbs Deadhang), 3 sets x 3 reps
  • Shrugs (w/o straps, double overhand grip)
    • 275 lbs, 2 sets x 12 reps
  • Bent Arm Barbell Pullovers (105 lbs), 2 sets x 12 reps
  • Barbell Curl (95 lbs), 3 sets x 7 reps

Comments:

* I have gained a little over 20 lbs since this exercise was the mainstay of my back workout and it was very difficult to do sets of 3 reps with this weight. As a result I had to cheat by kicking on the last rep of every set. I think it will be more beneficial to reduce the weight and slowly work my way back up to a heavy weight again.

Monday – Push

  • Bench Press
    • 205 lbs x 3 reps
    • 225 lbs x 2 reps
    • 245 lbs x 1 rep
    • 275 lbs x Failed*
  • Partial Rep Bench Press (290 lbs), 2 sets x 12 reps
  • Standing Shoulder Press (120 lbs), 3 sets x 12 reps

Comments:

* I was able to lift the bar off my chest about 3 inches until I reached the sticking point of the exercise. I am confident I will be able to get this lift on my next attempt.