- Superset: Barbell Curl & Skull Crusher
- Superset: Reverse Curl & Standing French Press
- 45 lbs, 7 sets x 7 reps**
- Superset: Concentration Curl & Dumbbell Triceps Extension
- 25 lbs, 7 sets x 7 reps***
* My goal was to try for three reps but I yet fell short of this goal. I might lay this exercise to rest for awhile and continue with high volume training for awhile instead before making another attempt.
** The weight I chose for this exercise wasn’t appropriate for the french press and I didn’t even feel a burn in the triceps. I will change this superset to alternating dumbbell curl and french press the next workout.
*** I already include an overhead extension in my workout so I am going to switch to overhead dumbbell triceps extensions to triceps kickback. I am just getting back into supersets and may have to experiment a few times until I find the right combinations.
I am also doing to add a fourth superset for the forearms combining reverse barbell curl and wrist curl together.
Shoulders & Triceps
- Overhead Press
- Around The World Lateral Raises
- Overhead Dumbbell Triceps Extension
- Weighted Dips (BW = 170 lbs)*
- 2.5 lb backpack, 7 sets x 7 reps
* I added weighted dips to my program again and will be starting over from scratch. I consider myself fortunately to be doing this exercise again. I haven’t been able to do dips in the past half year because of a shoulder injury. When I first started doing weighted dips I could use 90 lbs for sets of 12 reps and worked my way up to 140 lbs for sets of 5 reps. So having to start right down at the bottom for me is like a kick in the balls but I am glad that I can do this exercise full range again and know I will work my way back up to a heavy weight soon enough.
By the time I have worked my way back up in the incline press, shoulder press, and weighted dips to what I used to be able to lift or even beyond I know for certain I will be benching more than I ever have in my life. Plus, I am so afraid of hurting my shoulder a second time that I perform this exercise really slow and fully contract the muscles at the top of the movement which in the long turn will build more muscle.
I also decided to split the workout into two segments and rest at least a half hour between each workout. This is one of the advantages of training at home. I would not be able to do this at a regular gym simply because who wants to hang around the gym for an extra half hour with nothing to do.
- Bench Press
- 205 lbs x 1 rep
- 225 lbs x 1 rep
- 255 lbs x 1 rep
- 160 lbs x 20 reps
- Incline Barbell Press*
- Pullover & Floor Press**
- Flat Bench Dumbbell Flyes
- Overhead Dumbbell Triceps Extension
* The incline press is finally becoming easy to do again without the fear of reinjuring my shoulder left shoulder. I should be able to work my way back up to 190 lbs for reps again but might have to reduce the number of sets I perform as I advance. I am really hoping this will help increase my bench press since I haven’t added a single pound to my 1 rep max over the past six months since I hurt my shoulder.
** The weight is becoming challenging to do all 7 sets. I started to become fatigued on the 5th set and needed to rest a few minutes before continuing. I used to do barbell pullovers on a bench with up to 155 lbs for 3 sets x 5 reps. I am hoping to work my way back up to this weight and might have to switch back to using a bench instead of being on the floor.
Performing this exercise on the floor creates a dead stop at the end of every rep and the bumper plates hit the floor at the end of each rep. A dead stop might be beneficial for building more power but it does limit the amount of weight you can handle. It is much easier to keep a weight in motion then to pull it off the floor from rest.
Chest & Back
- Weighted Dips (BW=153 lbs + 95 lbs), 2 sets x 12 reps
- Weighted Chin-ups (BW=153 lbs + 32.5 lbs), 3 sets x 7 reps
- Incline Press* (160 lbs), 3 sets x 7 reps
- Barbell Row** (160 lbs), 2 sets x 12 reps
- Push-ups, 3 sets x 35 reps
- Barbell Shrug (205 lbs), 2 sets x 12 reps
- Standing Shoulder Press (105 lbs), 3 sets x 7 reps
- Side Lateral Raise (30 lbs), 2 sets x 12 reps
- Front Lateral Raise (20 lbs), 2 sets x 12 reps
- Barbell Curl (85 lbs), 2 sets x 12 reps
- Overhead Dumbbell Triceps Extension (30 lbs), 3 sets x 7 reps
* I couldn’t do the seventh rep on the third set. I will drop the weight down to 135 lbs and start out with sets of 12 reps and ensure a spotter is available.
** The weight is getting to be too heavy for sets of twelve. I am cheating too much. Progress with same weight but drop to 3 sets of 7 reps.