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    7/5/15: Chest Turned 23 today. Solid gains...

    7/5/15: Chest

    Turned 23 today. Solid gains over the past year

    Good sign is my shoulder or chest didn't bother me at all today and I went fairly heavy on decline bench, but my strength is...
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    7/3/15: Delts and Arms Barbell Rear Delt...

    7/3/15: Delts and Arms

    Barbell Rear Delt Raises: 4x10-20
    Cable Upright Rows: 3x10-15
    Cable Laterals: 4x15
    Barbell Shoulder Press: 4x8-15
    DB Front Raises: 3x10-12
    DB Curls: 3x8-10
    One Arm DB...
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    7/2/15: Legs Squats: 225x10 245x8 275x8...

    7/2/15: Legs

    Squats:

    225x10
    245x8
    275x8
    295x8
    315x8
    335x6
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    6/30/15: Back Barbell Rows: 225x10 255x10...

    6/30/15: Back

    Barbell Rows:
    225x10
    255x10
    275x10
    305x8

    Chest Supported T-Bar Rows:
    4x8-12
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    6/29/15: Chest and Triceps Still letting my...

    6/29/15: Chest and Triceps

    Still letting my upper chest/delt recover so went lighter with shorter rest periods and more volume

    Incline DB Bench:
    60x15
    70x15
    80x12
    90x12
    100x10
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    6/26/15: Legs Lying Leg Curls: 9x10-20 reps,...

    6/26/15: Legs

    Lying Leg Curls:
    9x10-20 reps, last 5 sets dropsets

    Leg Ext: 8x8-20 reps, last 4 sets dropsets

    Seated Leg Curls: 3x12
    Dumbbell SLDL: 3x10-12 - all dropsets
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    6/26/15: Delts and Arms Seated DB Rear Delt...

    6/26/15: Delts and Arms

    Seated DB Rear Delt Flyes: 4x10-20
    Cable Laterals: 4x15
    Front Raises: 3x10-15
    Standing OHP: 4x10-12
    Pushdowns: 5x10-20
    EZ Bar Preachers: 3x12-15
    Decline...
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    6/24/15: Back Pull-Ups: 6x10 DB Rows: 3x10...

    6/24/15: Back

    Pull-Ups: 6x10
    DB Rows: 3x10
    Cable Rows: 3x15
    DB Shrugs: 5x10-15
    Abs
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    6/23/15: Chest (Light) Kinda a deload week....

    6/23/15: Chest (Light)

    Kinda a deload week. Also letting my biceps tendon recover. Been foam rolling it before bed and before and after my workouts and lots of stretching and about 2 hours of ice...
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    6/20/15: Arms Pushdowns: 4x10 underhand grip,...

    6/20/15: Arms

    Pushdowns: 4x10 underhand grip, 3x10-15 rope
    Preacher Curls: 2x10
    DB Hammers: 3x8-12
    Incline Skulls: 4x10-20
    Dip Machine: 3x8-15
    Seated DB Curls: 3x10
    SUPERSET:
    Straight bar...
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    6/19/15: Legs Hack Squats: 90x10 180x10...

    6/19/15: Legs

    Hack Squats:

    90x10
    180x10
    270x10
    360x10
    450x10
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    6/18/15: Back and Delts Rack Pulls: 315x15...

    6/18/15: Back and Delts

    Rack Pulls:

    315x15
    365x12
    405x10

    Pull-Ups: 6x10
    DB Rows:
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    6/16/15: Arms Barbell Curls: 95x12 115x10...

    6/16/15: Arms

    Barbell Curls:

    95x12
    115x10
    135x9

    Pushdowns: 3x12-15
    DB Hammers:
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    http://i62.tinypic.com/27zhs8g.jpg ...

    http://i62.tinypic.com/27zhs8g.jpg

    http://i62.tinypic.com/2whphs6.jpg

    Some pics from today. 211 lbs.
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    Yup. Actually like 4 weeks ago I was doing flat...

    Yup. Actually like 4 weeks ago I was doing flat and I felt something in my pec. Hurt like a bitch. Was bruised the next day. Went away very quickly though and two weeks later I was incline pressing...
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    6/15/15: Delts and Chest A tendon up near my...

    6/15/15: Delts and Chest

    A tendon up near my shoulder and upper chest near my arm pit has been bothering me so couldn't go too heavy.

    DB Shoulder Press: 3x10-15
    Incline DB Bench: 3x10-15...
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    6/12/15: Legs Lying Leg Curls: 3x20,15,12...

    6/12/15: Legs

    Lying Leg Curls: 3x20,15,12
    Seated Leg Curls: 3x10-15
    Leg Ext: 3x10-20
    Hack Squats: 3x10-12
    DB Bulgarian Split Squats: 3x10-12
    Lunges: 2x10
    Calf Raises: 3x10-15
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    6/11/15: Back Deadlifts: 315x3 335x3...

    6/11/15: Back

    Deadlifts:

    315x3
    335x3
    355x3
    365x3
    385x3
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    6/10/15: Chest/Triceps Was scheduled to be an...

    6/10/15: Chest/Triceps

    Was scheduled to be an off day but decided to lift anyways. Worst workout I've had in a long time. Should have taken a rest day so tomorrow will definitely be a rest day
    ...
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    6/8/15: Shoulders/Biceps Seated Barbell...

    6/8/15: Shoulders/Biceps

    Seated Barbell Shoulder Press: 4x10,10,10,6
    BB Upright Rows: 3x15,12,10
    DB Laterals: 3x10-15
    Wide Grip EZ Bar Rows: 3x10-15
    DB Curls: 2x8-10
    Machine Preachers: 3x10-15
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