The road to a 245lb overhead press and more

[gameNlift]

4/16 - wed - squat/push/pull

Front squats (no belt)
45x5
135x5
185x3
205x3
225x3, 2
205x3x2
195x3

Medium grip pull-ups
BWx10x3

Paused bench press
45x8
95x8
135x5
185x3
225x2
255x2
265x2, 1
245x3
225x5

Power clean into push-press
134x10x2 - these got me breathing

Tate presses
70sx14x2

[gameNlift]

4/17 - thurs- push/pull (no squats today since I wanted to save up for Saturday)

Standing strict overhead press
44x10
94x5
134x3
164x2 - heavy
184x2
164x3

Shoulders were feeling sore today, last day I'm gonna do two days of overhead work in a row. Gonna stick with 2 a week max/spread out more.

Wide grip pull ups
BWx10x4

Seated calf raises
115x15
140x15x4

Bent over bb rows
134x8
184x8
224x8
244x4
224x5
204x7

Standing alternating db curls
50sx10
45sx12

Hammer machine preacher curls (1 big drop set)
95x6
85x4
75x4
65x5
55x7
45x10

Finished up in under an hour today.

[gameNlift]

4/18 - Friday - squat/push/pull day 10

Bench press
44x12
94x8
144x5
194x4
234x2
264x1
284x1
274x1
244x3

Bench felt like poo today so I didn't push it.

Wide stance low bar back squats w/belt
45x5
135x5
225x3
275x2
Added belt
315x2
355x1 - lot better than last week
365x1 - 10lb more than last week and this one was quicker, depth may have been a bit questionable
325x3
315x4
295x5

Seated calf raises
90x15
135x15x3

Seated ab nautilus machine
200x20

Bench press
194x4
224x8
194x10

Endurance was weak

Trap bar DLs
185x5
275x5
335x1
Added belt
385x1
405x1 - wasn't heavy but grip was only good for 1
315x10 - grip only got me to 10 but it wasn't heavy

Ab wheel
2 sets of 16

Straight bar curls
105x11

Standing db curls
40sx12

[gameNlift]

4/19 - sat - pull/squat

Power cleans
135x5
175x3
205x1
225x miss x2 - pretty disappointing, not even close
205x1
195x2
185x3

Shoulders felt like chit, not gonna exceed 4 pressing workouts in a week (bench and overhead exercises combined). Did 6 different pressing exercises this week and it was too much. I'm thinking 2 bench/2 pressing will be best...close grips/paused bench and push-press/power clean and press.

Front squats
45x5
135x3
185x3
205x3
225x1
205x3

Leg press
360x15

Pull ups - slow and strict
BWx8x3

Rotator cuff rotations
5x10x2 each arm

Incline rear delt flys
20sx10x3

Glad squats are at least feeling decent compared to the pressing. It will take some time though on my new plan to figure out what frequency is best for everything.

[gameNlift]

4/21 - mon - squat/push/pull day 11

Close stance high bar back squats (no belt)
45x5
135x5
225x5
275x3
295x1
320x1
315x2
295x2
275x3
265x4

Squats were feeling good today.

Seated calf raises
90x20
135x15x4, 20

Push-press
45x5
115x3
145x3
185x2
220x1 - 5lb improvement from last 2 weeks
205x3
185x5
175x6

Medium grip pull ups
BWx8, 10, 12

Standing lateral raises
45sx10
35sx12x2

Everything was feeling strong today.

Hitting front squats/CGBP/weighed chins tomorrow.

[gameNlift]

4/22 - tues - squat/push/pull day 12

Weighed 195.4 so I'm around a lb heavier than the last few weeks

Front squats (no belt)
45x5
135x3
185x3
225x2
260x1 - 5lb improvement from last week. Tough rep, worried I was gonna lose it on the way up.
230x1
225x2
215x2
205x3

Had to piss the whole time on these which sucked.

Close grip bench press (pointer on smooth)
45x12
95x8
135x5
185x4
225x2
265x2, 1
245x4
225x8

Didn't really push these today.

Chin-ups
BWx8
BW+45x9
BW+90x2
BW+25x5
BW+35x6

Power shrugs
225x30

Push-downs
2 sets of 26

Ab wheel
2 sets of 16

Standing alternating db curls
50sx10
45sx12

Incline alternating db curls
30sx12

[gameNlift]

4/24 - Thurs - squat/push/pull day 13

Low bar wide stance back squats w/belt
45x5
135x5
225x5
275x4
Added belt
325x1 - felt heavier than i would have liked
345x1 - better
370x1 - 5lb improvement from last week, not certain on depth but it didn't feel too bad
335x3
315x3
295x3, 4

Seated calf raises
115x20
140x15x4, 20

Clean and press
134x4
174x3
184x2
199x1
184x2
164x4
144x5

Hammer machine preacher curls
95x7
85x5
75x6
65x7
55x8
45x10

Cycled for 6 mins

Walked/jogged for 9 mins

[gameNlift]

4/25 - fri - squat/push/pull day 14

Front squats (no belt)
45x5
135x3
185x4
205x3
225x3, 2
205x3

Bench press
45x5
95x5
135x5
185x3
225x2
265x1
285x2 - 2nd rep was a grinder
275x1
245x3x2 - paused
225x10

Seated rear delt raises
35sx12x2

Wide grip pull ups
BWx10x4

Tate presses
70sx14x2

Dips
BWx20

Seated ab nautilus machine
210x21

[gameNlift]

4/26 - sat - pull only

TBDLs
135x5
225x5
275x5
335x2
Added belt
385x1
405x1 - felt better than last week
315x11 - also felt stronger, had a few more in me

Leg press
360x15, 16

Seated calf raises
90x20
135x15x4, 20

Rotator cuff external rotations
5sx12
10sx10x2

Bent over bb rows
134x8
184x8
224x9
244x5
224x5
204x8

Straight bar curls
115x8
105x9

Power shrugs
224x15
314x15

Standing alternating db curls
45sx10
40sx11
35sx12

Cycled for 6 mins

Walked/jogged for 9 mins

[gameNlift]

4/28 - mon - squat/push/pull day 15

High bar close stance back squats (no belt)
45x5
135x5
225x5
275x3
305x1
325x1 - smooth and 5lb improvement from last week
315x2
295x3
275x5

Squat felt stronger than last week.

Seated calf raises
90x20
135x15x4, 20

Push-press
45x8
105x4
145x3
185x2
215x3 - decided to stop here and end on this solid set, 225 should be no prob next week
205x3
195x4
185x5

Medium grip pull ups
BWx15x2

Standing lateral raises
45sx10
35sx12, 14

[gameNlift]

4/29 - tues - push/pull (no squats)

Close grip bench press
44x8x2
94x8
134x5
184x5 - started feeling quite dizzy/tired after this set it was really weird. Was sweating pretty bad too.
224x3
274x1x3 sets - not bad
264x2
244x4
224x9

Not strong but an improvement from last week.

Ab wheel
2 sets of 16

Push-downs
2 sets of 25

Chin-ups
BWx8
BW+45x10
BW+90x2 - last 1 was tough to lockout
BW+45x5
BW+35x6

Standing alternating db curls
50sx10
45sx11

Seated hammer curls
40sx15

[gameNlift]

4/30 - wed - squat/push/pull day 16

Front squats (no belt)
45x5
135x3
185x5
225x2
245x1x3 sets
225x2
205x4x2

Seated calf raises
90x25
135x15x6

Clean and press
134x4
184x2
204x1 - insane how it was stuck right at my forehead for what seemed like forever but I was able to lock it out, improving upon last week. Shoulders felt trashed today though. Doubt I would have hit it if it had been a lb heavier.
184x3
164x3

Rotator cuff external rotations
10sx10x3

Incline rear delt flys
20sx10, 12, 10

Dips
BWx20

Cycled for 6 mins

Walked/jogged for 9 mins


Started taking beta alanine for a preworkout last week and the past couple workouts I've gotten really hungry and tired early into my lifting...really strange.





5/3 - sat - squat/push/pull day 17

Low bar wide stance back squats w/belt
45x5x2
135x3
225x3
275x1
Added belt
325x1
365x1
375x1 - 5lb improvement from last wk's
335x3
325x3
315x4
295x6 - light

Took 3 days off from squatting and I actually felt worse. Left upper hip and shoulders felt beat up. Missed one of my squat days this week and it seemed to show. Funny how when I squat more often my legs feel fresher. Going to get back on track this coming week.

Seated calf raises
90x20
135x15x4, 20

Leg press
360x15x2
270x22

Wide grip pull ups
BWx12, 11, 10, 8

Bench press
45x8
95x5
135x5
185x2
235x2
275x2 - 10lb drop from last week. Strong 3/4ths the way up but lockout is pathetic
265x2 - same deal as the set before
245x3

Flat bench db press
80sx8
100sx8

Slacked off on the pressing today

Push-ups
BWx30

Seated overhead one-armed db triceps extensions
40x8x2
35x10

Straight bar curls
115x9
105x10

Hammer machine preacher curls big drop set
95x5
85x4
75x5
65x5
55x8
45x11

Seated ab machine
200x20

Cycled for 6 mins

Walked/jogged for 9 mins

Pressing sucked today but I progressed on squats.

[gameNlift]

5/4 - Sunday - squat/push/pull day 18

Front squats (no belt)
45x8
135x4
195x3
225x5 - PR I'm pretty sure since it was beltless
225x3x2
205x6

These were feeling strong today.

Push-press
45x8
115x3
155x4
195x1
225x1 - not too bad
215x1 - fast
205x3
195x4
185x6

Medium grip pull ups
BWx10x3

Db power shrugs
100sx30

Standing lateral raises
45sx11
35sx12, 15


Cycled for 6 mins

Walked/jogged for 9 mins

Drank a lot yesterday/last night and was very hungover this morning so I was surprised with how well my workout went. Even though my bench is chitty my OHPs are getting stronger which I will take since they are more badass anyways.

[gameNlift]

5/5 - mon - squat/push/pull

Weighed 196.4

Close stance high bar back squats (no belt)
45x5x2
135x3
225x3
275x3
315x1
335x1 - smooth, 10lb improvement from last week
315x2
305x3
295x4
275x6

Left shoulder was bothering me today, making it difficult to set up.

Seated calf raises
95x20
140x15x4, 20

Close grip bench press
45x8
95x8
135x5
185x5
225x2
255x1
245x3
235x4
225x6

Took it easy on these today

Chin ups
BWx10
BW+45x3
BW+90x2x2
BW+45x7
BW+25x10

Push-downs
2 sets of 26, 1 set of 15

[gameNlift]

5/7 - wed - squat/push/pull day 20

Weighed 193ish

Front squats (no belt)
45x5
135x3
185x3
225x2
245x1, 2 - 1 rep improvement from last week on my 2nd set...likely a PR
225x3 - 3rd rep was scary, form kind of let out on the way down because my calf seemed to tweak a bit and I had some major forward lean on the way up.
205x4

Clean and press
95x3
135x3
165x2
195x2 - struggled on the 2nd but not like I did last week when I did 204x1
185x3
165x5
145x5

Seated rear delt raises
35sx15x2

Reverse incline rear delt flys
20sx10x2

Standing alternating db curls
55sx8
50sx9
45sx10


5/10 - sat - squat/push/pull day 21

Wide stance low bar back squats w/belt
45x5
135x3
225x4
275x2
Added belt
325x1
365x1 - not too heavy on my back
380x1 - 5lb improvement from last week
345x2
325x4
315x4
295x5

May do 365 for a few rep sets next week to change it up, we will see.

Seated calf raises
100x15
145x15x5, 20

Leg press
370x12x2

Wide grip pull ups
BWx8, 9, 10, 11

Paused bench press
45x5
95x5
145x3
195x3
245x1
275x1 - felt light
245x3x2
235x4
225x5

Kept set-up tight today and it made a difference

Dips
BWx20

Tate press
70sx12

Ab wheel
2 sets of 16

Straight bar curls
115x8
105x10
95x12

Hanging knee raises
20

Feel like these did absolutely nothing

Standing alternating db curls
45sx10

Slacked off on cardio again this week. Gonna try and get 3 sessions in next week.

[gameNlift]

5/11- Sunday - squat/push/pull day 22

Front squats (no belt)
45x5x2
145x4
195x4
230x5 - 5lb improvement from last week
230x3
225x3
205x5

Left hamstring was feeling it from yesterday. Left knee felt a bit beat up after my sets.

Push-press
45x8
115x3
155x4
205x1
230x1 - 5 lb improvement from last week and strong
215x2
205x3
195x4
185x5

Medium grip pull ups
BWx8, 12, 11

Standing lateral raises
45sx12
35sx14, 15

Bent over bb rows
134x5
184x8
234x8
204x8
184x9

Power shrugs
224x30

Hammer machine preacher curls - 1 big dropset
95x8
85x6
75x6
65x7
55x7
45x8

Standing hammer curls
50sx12

Cycled for 6 mins

Walked/jogged for 9 mins


5/12 - Monday - squat/push/pull - day 23

High bar close stance back squats (no belt)
44x5
134x3
224x4
284x1
324x2
314x2
294x4
274x5
284x3

Seated calf raises
90x20
135x15x4, 20

Close grip bench press
44x8
94x8
134x8
184x5
234x3
254x3
224x9
184x10

Push-down
2 sets of 20

Pull ups
BWx8
BW+45x6, 5
BW+25x7
BWx10

Seated ab machine
210x21

Standing overhead two handed triceps extensions
80x21

Rest day tomorrow then ill pick back up wed and thurs

[gameNlift]

5/14 - wed - squat/push/pull day 23

Weighed 192

Front squats (no belt)
45x5
135x3
205x2
245x1 - heavy
250x1
245x2 - middle back tightened up...knew I should have put more effort into warming up today

Seated calf raises
90x25
135x15x4, 20

Ab wheel
2 sets of 16

Bench press
45x8
95x5
135x5
185x5
225x3
255x1
285x1 - damn heavy
255x3
245x3 - pathetic set
235x5 - baddd
225x4 - paused

Tate press
70sx20

Standing alternating db curls
50sx10
45sx12

Chest supported t-bar rows
90x10
135x8, 12
90x10

Straight bar curls
95x10

Standing hammer curls
45sx15


Back going out ruined today's workout for the most part.


5/19 - mon - squat/push/pull day 24

Weighed 191.2

Front squats (no belt)
45x5
135x5
185x3
205x3
225x3, 2
205x4, 5

Very hectic past 4 days where I got little sleep/food and it showed today. Breathing really heavy today.

Seated calf raises
115x20
135x15x4, 20

Seated dumbbell OHP
45x8
70sx8
80sx8
85sx6

Since I felt like crap I took my pressing movement easy today.

Chin ups
BWx8
BW+45x11
BW+90x2 - felt light, prob cause my bodyweight is down
BW+45x9

Standing lateral raises
45sx10
35sx12x2

Standing alternating db curls
45sx10
35sx12

Push ups
BWx52

Ab wheel
2 sets of 16

[gameNlift]

5/20 - tues - squat/push/pull day 25

Wide stance low bar back squats w/belt
45x5
135x5
225x3
275x5
Added belt
315x3, 4, 5
295x6

These felt so much heavier than they have the past few weeks...think I'm still recovering from the past days of craziness.

Leg press
360x15, 16, 15

Pull ups
BWx10x4, 12

Close grip bench press
45x8
135x8
195x6
245x2 - weak
265x1 - pathetic
255x2
245x3
235x4
225x5

Another depressing week on bench

Db shrugs
100sx30

Flat bench Tate press
70sx15, 16

One-armed overhead tricep extensions
35x12



5/21 - wed - push/pull (no squats)

Weighed 193ish

Clean and press
134x5
164x3
184x2x2 - easy
194x1 - not bad
174x3

Left hamstring tightened up pretty good on 1st set but loosened up later on.

Seated rear delt raises
35sx16x2

Seated ab machine
200x23

Seated calf raises
90x30
135x15x3, 25

Seated cable rows
150x8
170x8
190x8
210x7

Standing alternating db curls
50sx10

Hammer machine preacher curls
95x6
85x7
75x10

Standing hammer curls
45sx10

Standing alternating db curls
35sx11

[gameNlift]

5/22 - thurs- squat/push/pull day 26

Weighed 192 - felt small as chit this morning

Front squats (no belt)
45x5
135x5
185x4
225x4
205x6

Medium grip pull up
BWx8x3, 11

Bench press
45x8
95x5
135x5
205x3
245x1
275x1 - heavy
285x1 - also heavy, hitting the rack on the way up didn't help either...
245x3 - paused
225x4 - paused

Straight bar push-downs
20, 21

Dips
BWx26

Cycled for 6 mins

Walked/jogged for 9 mins

[gameNlift]

5/27 - tues - squat/push/pull day 27

Back from being off sick today so energy wasn't quite there

Close stance high bar back squats (no belt)
45x5
135x5
225x4
275x3
295x3
315x1
340x1 - lockout was a grinder and staggered a bit walking it back in but it was a 5lb PR - lucky I didn't hurt myself though...I prob won't be going this heavy again until my form is feeling perfect, will prob focus on 315 for reps for awhile
315x1
275x3
245x4

Bench press - high rep
45x8
95x5
135x4
185x3
225x10 - left a couple in the tank...form felt unstable today
185x12 - same with this set

Seated calf raises
90x20
135x15x4, 20

Wide grip pull ups
BWx10x2, 12

Standing behind the neck press
44x8
94x5
114x5
134x8

Standing lateral raises
40sx12
35sx16
30sx17

Push-downs
26, 30




5/28 -wed - back/biceps/abs

Weighed 190

Deadlifts (no belt)
45x5
135x5
225x3
275x3 - lower back tightened up a bit on this one
Switched to over/under grip
315x5x2

Been awhile so I really tried to focus on form and keep em light

Seated ab machine
200x20

Ab wheel
16, 20

Chin-ups
BWx10x7

Straight bar curls
95x10x2

Standing alternating db curls
45sx10

One-armed db preacher curls
35x8
30x10

Concentration curls
30x9x2

Straight bar cable curls
2 sets of 8

Seated hammer curls
45sx12

Standing alternating db curls
35sx8

Got my back/biceps in for the week


5/30 - fri - squats/heavy bench/rear delts/triceps

Weighed 190.6

Low bar back squats w/belt
45x5
135x5
225x3
275x3
Added belt
315x5x2
275x6

Was doing these at 4am which always makes them tougher and gets me breathing heavier than usual

Seated calf raises
95x20
140x15x4, 20

Bench press
45x20
95x10
135x8
195x3
245x3x3 - pathetically weak...was planning on hitting 275 for reps this morning but not after the way this felt

Leg press
315x12x4
405x11

Incline bench press
134x5
164x10, 11

Push-downs
20, 24

Seated rear delt raises
35sx16x2

Dips
BWx20

Push-ups w/feet up
23

Rear delt flys on incline bench
20sx14


Sat - 5/31 - back/biceps

Weighed 188.6 - wtf!...biceps were looking cut up tho. Really gotta make an effort to eat more...I've been slacking off big time.

Bent over rows
44x8
134x8
184x8
204x8
224x7
204x9
184x12

Wide grip pull-downs
150x8
180x8x2

Chest supported t-bar rows
90x10x2, 20

Concentration curls
40x10
45x6 or 8 can't remember
40x8 drop set to 35x5
35x8

Alternating db curls on incline bench
30sx8 or 10
35sx8x2


6/1 - sun - legs/chest/shoulders/triceps/abs

Front squats (no belt)
45x5
135x5
185x6
205x5
225x3 - not bad, would say I had at least 2-3 more in me but held off because I plan hitting legs with more volume tomorrow
195x8 - easy

Pleasantly surprised with these today considering why weigh has been down a good bit.

Standing strict overhead press
45x8
95x5
145x5
165x3
185x2 - if I can get this up to a solid 5 at the weight I'm at now ill be happier. 2 right now is pathetic.
135x10

Bench press
45x10
95x8
135x8
185x8
225x8 - ouchhhh, weakest bench has felt in yrs
205x6

Incline DB flys
30sx10
40sx10x3

Standing lateral raises
45sx10
40sx12
35sx15x2

Seated calf raises
90x25
135x15x4, 20

Push-downs w/straight bar
2 sets of 20

Push-downs w/rope
15, 10

Hanging straight leg raises
2 sets of 20

Seated ab machine
220x15 - heavy

[gameNlift]

6/2 - mon - legs/back/biceps

Back squats (no belt)
44x5
134x5
224x3
274x3
294x3
314x2
294x3
274x4

Deadlifts (no belt)
45x5
135x5
225x3
275x3
Switched to over/under grip
325x5x2

Chin ups
BWx10x6, 12

Leg press
315x15x2
405x12x2
495x12

Seated calf raises
90x26x2

Db shrugs
100sx30

Straight bar curls
105x8
95x12

Standing alternating db curls
45sx10x2

One-armed db preacher curls
35x8x2

[gameNlift]

6/4 - wed - chest/triceps/shoulders/back/biceps

Weighed 187.6

Incline bench press
45x12
95x8
135x8
185x8
205x5x2
185x8

Medium grip pull ups
BWx10x2

Close grip bench press
135x8
185x8x2

Wide grip pull ups
BWx10x2

Seated calf raises
90x15
135x15x4

Seated bent over rear delt raises
35sx16x2

Flat bench db flys
35sx10
40sx10
45sx12

Push-downs
1 set of 30

Seated db press
40sx10
65sx8
70sx8 - had to grind out the last one

Standing one-armed overhead triceps extensions
40x10x2

Concentration curls
40sx10
45sx7
40sx8
35sx8

Standing alternating db curls
35sx12


6/5 -thurs 3 am workout - chest/legs/shoulders/abs/back/biceps

Weighed 191 this morning but looked like I weighed 180...feeling skinny as fuk

Wide grip bench press w/feet up
45x15
135x8
185x8
205x6
225x5
205x6

Front squats (no belt)
45x5
135x5
185x3
205x2
235x1 - easy

Nothing crazy on these, just wanted to get some blood flow to the legs

Clean and press
95x3
135x3
175x1
195x1 - had to use leg drive which was disappointing
185x1 - better rep but also required leg drive
150x4 - kept these strict but they felt heavier than they should have

These were heavy...even the 135. Yesterday's seated db presses prob didn't help

Seated ab machine
200x20

Ab wheel
2 sets of 16

Chin ups
BWx10
BW+45x8
BWx12

Seated cable rows w/straight bar handle
150x8
170x9
190x8

Seated hammer chest press - not sure why I did this
90x10
180x10, 12

Barbell power shrugs
225x20
315x12
225x20

Standing hammer curls
50sx12
60sx8
55sx11

Cycled for 6 mins

Walked/jogged for 9 mins



Workout went better than i expected going into it.

[gameNlift]

Mon - 6/9 - legs/shoulders/abs

Weighed 191ish...was in the car driving all day so this was a later workout around 6:30 pm

Front squats (no belt)
45x5
135x6
185x5, 6
205x4
225x3 - last rep was a little nasty
205x3

Standing military press
45x5
95x5
115x3
135x5
165x3
185x1
195x miss at midpoint...did 195x4 push press to make up for it a bit
155x8 - last rep was a grinder
135x10

Hanging leg raises
2 sets of 15


Tues - 6/10 - chest/triceps

Bench press
45x8
95x8
135x5
185x3
245x1
285x1 - struggled at lockout bad...decent off the chest
225x3 - paused

Floor press
135x8
185x6
225x5
250x3
225x5

Flat bench db flys
40sx12x3

Lying ez bar triceps extensions
65x12x3

[gameNlift]

6/11 - wed - back/biceps

Chin ups
BWx8
BW+22x8
BW+44x8
BW+22x9
BWx10

Bent over rows
135x8
185x8x3

Straight bar curls
45x8
95x8
115x6

Standing alternating db curls
40sx12

Concentration curls
45x8
40x9
35x11

Reverse grip ez bar curls
65x16

[gameNlift]

6/12 - thurs - legs/shoulders

Weighed 191

Back squats (no belt)
45x5
135x8
185x8
225x8
255x8
275x8
225x10

Kept the weight lighter but reps higher so it was a lot tougher than I'm use to...plan on sticking to this scheme for a while to build up my legs.

Standing behind the neck press
45x8
95x8
115x8
125x8
135x8

Standing lateral raises
40sx12
40sx12 drop set to 35sx8

[gameNlift]

Sat 6/14 - chest/triceps/back/biceps/shoulders/legs

Close grip bench press
45x12
135x10
185x8
225x8
205x9

Pull ups w/3 different grips - 2 sets each grip
BWx10x6

Dips
BWx20x2

Seated calf raises
95x15x4

Standing military press
45x8
95x8
135x10, 8

Front squats
135x10x2

Standing alternating db curls
50sx10x3

Leg curls
90x10, 15

Overhead two handed triceps extensions
80x15 - had pain in right elbow so didn't do another set.

Db power shrugs
100sx30

Push-downs
1 set of 25

[gameNlift]

Sun - 6/15- legs/shoulders/abs

Front squats (no belt)
45x5
135x6
185x7x3

Standing military press
45x5
95x5
135x3
175x1
190x2 - good reps, happy with this
160x5 - took this set easy, had a few more at least in me I'd say.

Hanging leg raises
2 sets of 16

Face pulls w/band
2 sets of 25

Was feeling run down today but felt better after the squats

[gameNlift]

Mon 6/16 - chest/triceps

Floor press
45x8
135x8
185x8
225x5
255x4
245x4
225x9

Flat bench db flys
40sx12x2, 15

Lying ez bar triceps extensions
65x12, 15, 16

[gameNlift]

6/18 - wed - back/biceps

Weighed 195

Chin ups
BWx11
BW+45x10
BW+25x10
BWx12

Bent over rows
135x8
185x9
205x8
185x10

Seated calf raises
90x20
135x15x2, 20

Straight bar cable rows
160x12
180x10
200x8

Straight bar curls
115x8
95x11

Standing alternating db curls
40sx12 - very light

Concentration curls
45x8
40x10
35x12

Reverse grip straight bar curls
75x12



6/19 - thurs - legs/abs/shoulders

Weighed 193ish

Back squats (no belt)
45x5
135x8
185x8
225x8
275x9 - 1 more than last week
255x8
225x10

Seated ab machine
200x20

Ab wheel
2 sets of 16

Standing behind the neck press
44x8
94x9
114x9
124x8
135x9

Standing lateral raises
40sx15
40sx12 drop set 35sx9

Rear delt flys w/chest on incline bench
20sx15
25sx11
25sx10 drop set 20sx6

[gameNlift]

6/21 - sat - full body day

Front squats
135x12x2

Legs were sorest they've been in a longtime

Leg press
315x10
405x12

Seated calf raises
90x15
135x15x2, 20

Close grip bench press
45x12
95x10
135x10
185x8
230x8 - 5lb improvement from last week and had more in me
210x9

Pull ups w/3 different grips - 2 sets each grip
BWx10x5, 11

Dips
BWx20, 25

Push-downs
2 sets of 20

Standing alternating db curls
55sx10
50sx10x2

Wanna do legs/shoulders tomorrow but will have to wait and see how sore legs feel...hopefully today loosened them up.