The road to a 245lb overhead press and more

[gameNlift]

6/22 - sun - legs/shoulders/abs

Weighed 194.8

Front squats (no belt)
45x5
135x6
185x8, 7, 11 - pushed the last set

Progressed from last week with 5 more reps total

Standing military press
45x5
95x5
135x3
175x1
185x3...Got 185x2 last time I tried repping it out about 20 days ago. 3rd rep today was a grinder. 4 would have been nice
165x5 - 5lb improvement from last week

Pulley face pulls w/rope from bottom
3 sets of 15

Power shrugs
225x15
315x15
225x22

Hanging straight leg raises
2 sets of 20

[gameNlift]

6/23 - mon - chest/triceps

Wide grip bench press (pinky on ring)
45x15
95x10
135x10
185x5
225x6
245x6 - left wrist hurt after this set
225x8

Considering my grip was substantially wider than usual, I was happy with the last 3 sets

Lying ez bar triceps extensions
65x15x2, 16

Flat bench db flys
40sx14
45sx11x2

[gameNlift]

6/24 - tues -back/biceps

Chin ups
BWx10x2
BW+45x10
BW+25x11
BWx12

Bent over bb rows
145x8
195x9
215x8
185x12

Progressed from last week, increasing my 2 top sets 10lbs and hitting the same amount of reps

Straight bar cable rows
170x12
190x10
200x8 - form started to break down on the last few

Straight bar curls
115x9
95x11

Seated alternating db curls
40sx12

Concentration curls
45x9x2
40x10
35x12



6/25 - wed - legs/shoulders/abs

Weighed 195ish

Back squats (no belt)
45x5
135x8
185x8
225x8
285x10 - 10lb +1 rep improvement from last week...def felt stronger
235x12

Seated calf raises
90x15
135x15x4
90x26

Seated ab machine
210x22

Ab wheel
2 sets of 16

Standing behind the neck press
45x10
95x10
125x9
140x9 - 5lb improvement from last week
115x10

Made some nice progress on these this week

Standing lateral raises
40sx12, 16
35sx12

Leg press
315x15
405x12
495x11
530x11

Seated rear delt raises
35sx16, 20

Would have normally taken today off but I'm going to be pressed for time the rest of the week. Everything felt great.

[gameNlift]

6/27 - fri - chest/triceps/back/biceps

Close grip bench press
44x20
94x12
134x10
184x8 - slow
239x6 - blahhhhh
234x6
214x9

These were crap today...pre-workout nutrition prob wasn't the best though

Wide grip pull ups
BWx12x2

Parallel grip pull ups
BWx12x2

Dips
BWx22
BW+45x10 - had to keep them slow so the plate wouldn't hit the steps which made these tough
BWx22

Standing alternating db curls
55sx10
50sx11, 10

These were fukin tough

Push-downs
70x20, 21


6/29 - sun - legs/shoulders/abs

Weighed 195

Front squats (no belt)
45x8
135x5
185x8
205x8
185x10

Seated calf raises
90x20
135x20x3
90x20

Standing military press
45x10
95x6
135x4
175x2
185x3 - a lot easier than last week's 185x3
165x6 - 1 more than last week

Hanging straight leg raises
21, 22

Pulley face pulls w/rope from bottom
2x15, 16

Snatch grip power shrugs
225x30

Seated ab machine
210x22

[gameNlift]

6/30 - mon - chest/triceps

Weighed 192ish

Wide grip bench press (pinky on ring)
45x12
95x10
135x8
185x6
225x6
245x6 - felt about the same as last week
225x9 - 1 more than last week

Lying ez bar triceps extensions
75x12x2, 13- irritated right elbow a bit on 1st 2 sets but 3rd set had no pain

Flat bench db flys
45sx12, 13
40sx15


7/1 - tues - back/biceps

Weighed 194

Chin ups
BWx10, 12
BW+45x10
BW+25x11
BWx15

Bent over rows
155x8
205x9
225x8
185x15

Added 10lbs to my top sets again this week. May do reverse grip rows for the next few weeks to change it up.

Straight bar cable rows
180x12
200x9
190x10

Progressed from last week

Straight bar curls
115x9 - missed 10th halfway up
95x12

Concentration curls
45x10
40x11
35x12

Standing hammer curls
50sx12


7/2 - wed - legs/shoulders/abs

Back squats (no belt)
45x5
135x8
185x8
235x8
295x10 - 10lb improvement from last week, best set of squats I've had in awhile
245x12 - also a 10lb improvement

Seated calf raises
90x20
135x20x4

Leg press
340x15
430x12
520x18

Standing behind the neck press
45x8
105x10
135x11
155x4 - pretty heavy

Standing lateral raises
45sx12
40sx15
35sx16

Ab wheel
20, 16

Seated rear delt raises
35sx16x2

[gameNlift]

7/3 - thurs - accessory day

Close grip bench press
45x12
95x10
135x10
195x8
225x8, 9

Wide grip pull ups
BWx12, 13

Dips
BWx20, 30

Parallel grip pull ups
BWx9, 10

Back felt spent when I got to these

Straight bar push-downs
26

Rope push-downs
27

Standing alternating db curls
50sx12, 8

Standing db curls into overhead press
35sx8, 9


7/6 - sun - legs/shoulders/abs

Front squats (no belt)
45x5
135x5x2
185x5x4

Hanging straight leg raises
20, 25

Seated calf raises
90x20
135x15x4
90x20

Standing military press
45x8
95x8
135x8x2

Drank way too much the past few days and it showed. Would have prob been better off taking another rest day.


7/7 - mon - chest/triceps

Bench press
45x10
95x10
135x8
185x6
225x6
245x7
225x7
205x8

Lying triceps extensions
65x12x3

Push-ups
BWx35

Push-downs
1 set of 36

Dips
BWx20

Crappy day, still recovering from the weeekend.

7/8 -tues - back/biceps

Chin ups
BWx10x4

Bent over rows w/reverse grip
134x10
184x10x2

Cable rows with v-bar
180x10x2

Standing alternating db curls
50sx10x2

Standing hammer curls
55sx10

Seated alternating db curls
35sx12

7/11 - fri - full body

Weighed 191ish

Back squats (no belt)
45x5
135x8
225x8
285x11 - 1 rep improvement from a couple weeks ago, happy with this considering past few days of bad eating/lack of sleep night before
225x12

Pull ups
BWx12
BW+22x8
BW+44x8
BW+22x7
BWx9

Behind the neck press
45x8
95x8
135x10, 8

Dips
BWx32

Banded push-downs
25, 29

Standing lateral raises
45sx10
40sx12
35sx16

Concentration curls
45x8
40x12, 10

[gameNlift]

7/14 - mon - legs/shoulders

Front squats (no belt)
135x5x2
185x3
205x3
225x1 - pretty light and fast
205x5

Standing military press
45x8
95x5
145x5
165x3
185x1 - smoked it easily
145x9

Just a quick one since it was late

7/15 - tues- chest/triceps/abs

Bench press
45x12x2
95x8
135x5
185x3
225x1
275x1 - wasn't bad, prob good for 295ish right now
225x5 - paused

Hanging straight leg raises
20, 21

Floor press
135x7
185x7
225x8

Lying triceps extensions
65x12, 14, 16

Flat bench db flys
40sx12x2, 13

7/16 -wed- back/biceps

Chin ups
BWx10x2
BW+22x10
BW+44x8...drop set BWx9

Bent over rows
45x8
135x8
185x8
195x9

Straight bar curls
45x8
95x12
105x8

Concentration curls
45x10
40x10

Reverse grip ez bar curls
65x20

7/17 - thurs - legs/shoulders

Back squats (no belt)
45x8
135x8
225x8
275x3
315x5 - pretty tough
225x12

Standing behind the neck press
45x8
95x8
140x11
135x9

Standing lateral raises
45sx12
40sx13
35sx16


7/19 - sat - triceps/back/abs/biceps

Close grip bench press
45x8
95x8
135x8
185x8, 12 - easy but right wrist was acting up a bit

Push-downs w/band
2 sets of 25

Wide grip pull ups
BWx10x2, 8

Medium grip pull ups
BWx10, 7, 8

Hanging straight leg raises
25

Standing alternating db curls
40sx11
55sx9 - tough set
40sx12

Concentration curls
35x10


7/20 - sun - legs/shoulders

Standing military press
45x8
95x8
145x6
165x4
185x5 - very solid
145x10

Front squats
45x5
135x5
185x5
205x5
185x6

Leg press
270x12
450x12
540x12
450x12
360x20

Standing lateral raises
45sx12
40sx14
35sx17

Seated calf raises
90x15
135x15x2

Db shrugs
100sx30

7/21 - mon - back/biceps

Chin ups
BWx10
BW+45x11
BW+25x11
BWx10

Bent over rows
45x8
135x8
185x8
205x8
185x10

Standing alternating db curls
50sx10
45sx12

Seated hammer curls
40sx20


7/22 - tues - chest/triceps

Wide grip bench press
45x20
135x10
185x8 or 10
225x8
225x5 - paused

Floor press
135x8
185x7
225x9

Flat bench db flys
40sx12x2, 14

Lying triceps extensions
75x12x3


7/23 - wed -legs/shoulders

Back squats (no belt)
45x5
135x8
230x8
280x3 - not bad
320x5 - pretty heavy like last week, but a 5lb improvement
230x12

Standing behind the neck press
45x8
95x5
115x3
145x11 - 5lb improvement from last week
135x9

Seated rear delt raises
35sx12, 22

Going to take tomorrow and possibly Friday off.


7/26 - sat - triceps/chest/back/biceps/abs

Close grip bench press
45x10
115x8
155x8
205x8
225x8 - had more in me but didn't wear wrist wraps and right wrist was hurting a bit...nothing serious though
185x15 - easy, good for at least 20 I'd say

Wide grip pull ups
BWx10x3, 6

Parallel grip pull ups
BWx10, 8, 7

Dips
BWx20x2

Standing alternating db curls
55sx10

Seated db curls
45sx10x2

Push-downs
20, 16

Hammer curls
60sx8
50sx11

Standing alternating db curls
35sx12