Category Archives: Workouts

Sunday – Chest, Shoulders, & Triceps

  • Bench Press* (215 lbs)
    • 3 set x 7 reps
  • Incline Bench Press (165 lbs, 35°), 3 sets x 7 reps
  • Standing Shoulder Press (135 lbs), 2 sets x 12 reps
  • Dumbbell Triceps Extension (30 lbs), 2 sets x 12 reps

Comments:

* I am still not able to use complete full range on the bench press since my shoulder injury. As a result of the shorter range of motion I have been using slightly heavier weights then I would be able to use otherwise.

Friday – Back & Biceps

  • Deadlift (w/o belt, w/o straps)
    • 325 lbs x 1 rep
    • 395 lbs x 1 rep*
  • Barbell Rows (245 lbs, w/ straps), 3 sets x 7 reps
  • Shrugs (435 lbs, w/ straps), 2 sets x 12 reps
  • Bent Arm Barbell Pullovers (145 lbs), 3 sets x 5 reps
  • Dumbbell Concentration Curl (35 lbs), 2 sets x 12 reps

Comments:

* I failed on my first attempt because I haven’t tried a max PR in some time and recently just got over a cold. This was also 15 lbs heavier then my last successful max PR. However, since I was able to lift the weight on my first attempt 3-4″ off the ground I thought I would rest and give it a second try. Fortunately I did as I set a new max PR at my current bodyweight of 165 lbs.

 

Monday – Back & Biceps

  • Deadlift (w/o belt, w/o straps)
    • 340 lbs, 3 sets x 3 reps
  • Shrugs (425 lbs, w/ straps), 2 sets x 12 reps
  • Bent Arm Barbell Pullovers (135 lbs), 3 sets x 5 reps
  • Dumbbell Concentration Curl (30 lbs), 2 sets x 12 reps

Comments:

I felt a slight pull in my right rear delt and lat so I decided to skip chin-ups today. I also feel that I might be reaching a temporary plateau in the deadlift in regards to the weight I am using. I am going to drop the weight back down to 300 lbs and switch to deficit deadlifts standing on a 1.5″ plate.

Sunday – Chest, Shoulders, & Triceps

  • Bench Press (205 lbs), 3 sets x 7 reps
  • Incline Bench Press (160 lbs, 35°), 3 sets x 7 reps
  • Standing Shoulder Press (120 lbs), 2 sets x 12 reps
  • Dumbbell Triceps Extension (30 lbs), 2 sets x 12 reps

Comments:

I feel very frustrated with myself as my right shoulder is still sore from an injury I sustained while doing push presses over three months ago. I am certain once this injury heals I will be able to dramatically increase the weight I am lifting in each movement within a short period of time. However, at the age of 37 my body doesn’t recover as fast as it used to and more patience is required on my part.