Tuesday – Push Workout

  • Bench Press (touch-n-go)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 175 lbs x 7 reps
    • 195 lbs x 7 reps
    • 225 lbs, 3 sets x 1 rep
  • Standing Shoulder Press*
    • 65 lbs, 5 sets x 7 reps
  • Reverse Barbell Wrist Curl
    • 30 lbs, 2 sets x 40 reps

Comments:

* I was able to do all 5 sets without any fear of my left shoulder popping out although it did feel a little raw from yesterday’s workout. I just recently started pressing overhead again since injuring my left shoulder. I started out with a strict press but it was causing my shoulder to pop out. The standing shoulder press is a shorter range of motion lowering the bar to chin height rather then resting it on the clavicles such as in the strict press.

Monday – Pull Workout

  • Wide-grip Hammer Chin-ups (BW = 209 lbs)
    • BW x 7 reps
    • 50 lbs, 3 sets x 1 rep
  • Clean-grip High Pull (w/o straps)*
    • 65 lbs, 5 sets x 7 reps
  • Snatch-grip High Pull (w/o straps)*
    • 65 lbs, 5 sets x 7 reps
  • Muscle Snatch (w/o straps)
    • 65 lbs, 3 sets x 7 reps
  • Cable Upright Row
    • 50 lbs, 3 sets x 15 reps
  • Cable Front Lateral Raise
    • 15 lbs, 5 sets x 7 reps
  • Cable Curl
    • 50 lbs, 3 sets x 20 reps

Comments:

* This is my first time doing these two exercises and like always I wanted to start light and practice technique while gradually adding weight over time.

Friday – Push Workout

  • Bench Press (touch-n-go)
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 225 lbs x 3 reps
    • 255 lbs x 1 rep
    • 265 lbs x 1 rep
    • 275 lbs x Failed
  • Weighted Dips (BW=208 lbs)
    • BW x 12 reps
    • 35 lbs, 3 sets x 12 reps
  • Wide-grip Bench Press (touch-n-go)
    • 190 lbs x 15 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

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.