Team Infinite Labs--Group Supplement Log

[JohnButz]

How did the first increase in weight with your progression routine feel?

It's still real facile as far as weight goes, I'm taking my time and trying to increase real slow, really feeling the movement.

[JohnButz]

Dustin have you tried the Joint Support for the wrist?

[kconnell]

Sunday Oct 05, 2014 - Triceps, Chest, Delts

Pre - 2 sc Blade 1.0 + 1 sc Dagger + 1/2 sc CarnoCre

Intra - 1 sc Infinite Force

30-sec rest unless noted


Triceps:
Tricep Pushdown - 3 feet away to keep tension
18,14,12 x 90 -- Like the higher reps for this as when I was going much heaver, I would get tendinitus.

Bench Dips
11,9,8 x 45 - up 10

Tricep Kickback
12,10,9 x 35 - Non-stop, alternating

Intra (add) - 1/2 sc Massport

CHEST:
Cable Crossover Lower
14 x 45

DELTS:
Face Pulls w/ rope
15,15,13 x 90

1-Arm Lateral Raise - non-stop, alternating arms
13,10,11 x 40

Face-Down Bent-Over Lateral Raise on Bench
13,11,10 x 25

1 sc Infinite Whey

[slumpbuster]

Started taking it on Saturday. Had it in the basement with my other IL Supplements - mix everything the night before, but because it wasn't upstairs with my MultiVitamin, never remembered to take it in the morning post workout. So I moved it upstairs next to multi and have been consistent with it.

Dustin have you tried the Joint Support for the wrist?

[slumpbuster]

Heavy Pushdowns, Skullcrushers, and Cable Overhead Extensions give me tendinitis as well. Doesn't matter how much I warm up/work up to the weight, once I hit a certain weight threshold, bam.

Sunday Oct 05, 2014 - Triceps, Chest, Delts

Pre - 2 sc Blade 1.0 + 1 sc Dagger + 1/2 sc CarnoCre

Intra - 1 sc Infinite Force

30-sec rest unless noted


Triceps:
Tricep Pushdown - 3 feet away to keep tension
18,14,12 x 90 -- Like the higher reps for this as when I was going much heaver, I would get tendinitus.

Bench Dips
11,9,8 x 45 - up 10

Tricep Kickback
12,10,9 x 35 - Non-stop, alternating

Intra (add) - 1/2 sc Massport

CHEST:
Cable Crossover Lower
14 x 45

DELTS:
Face Pulls w/ rope
15,15,13 x 90

1-Arm Lateral Raise - non-stop, alternating arms
13,10,11 x 40

Face-Down Bent-Over Lateral Raise on Bench
13,11,10 x 25

1 sc Infinite Whey

[slumpbuster]

Yesterday's Workout / Nutrition / Stack(s)

Previous Night's Sleep = 7.5 Hours

Supplements (Infinite Labs):

• Men's Multi-Vitamin, Joint Supplement
• Pre Stack: Juggernaut HP (Wild Cherry) (6.5g), Tribulus (0.5g), L-Citrulline (1g)
• Intra Stack: Arginine AKG (3g), L-Leucine (1g), L-Norvaline (0.25g), L-Taurine (0.5g), Electrolyte Complex (0.76g)
• Post Stack: Creatine MP (6.3g), Beta Alanine (2g), L-Valine (1g), L-Isoleucine (1g), Green Coffee Bean (0.4g)
• Afternoon Stack: L-Tyrosine(1g), Fenugreek (0.3g), Vitamin C (0.375g), Green Tea Extract (0.5g), Vitamin B Complex (0.5g)

Workout - AM STRENGTH PROGRESSION (Major: Chest, Shoulders / Misc: Abs, Glutes):

• Barbell Bench Press (215 lbs / 9 Sets @ 3 Reps + 1 Set @ 5 Reps) *Rest 60 Sec between Sets
• Circuit For 2 Rounds *No Rest Till Final Set (60 Sec):
  • Dumbbell Lateral Raise (40 lbs / 10 Reps)
  • Cable Face Pull (80 lbs / 10 Reps)
  • Jump Rope (100 Rotations)
• Circuit For 2 Rounds *No Rest Till Final Set (60 Sec):
  • Dumbbell Bent Over Delt Raise (45 lbs / 10 Reps)
  • Barbell Shrug (285 lbs / 15 Reps)
  • Jump Rope (100 Rotations)
• Circuit For 2 Rounds *No Rest:
  • Curlbar Front Raise (75 lbs / 10 Reps)
  • Curlbar Up Right Row (125 lbs / 12 Reps)
  • Jump Rope (100 Rotations)
• Circuit For 3 Rounds *No Rest:
  • Cable Kneeling Crunch (60 lbs / 15 Reps)
  • Barbell Hip Thrust (135 lbs / 15 Reps)
  • Jump Rope (100 Rotations)

Nutrition:

• Calories ~= 4486 (34/38/28 Ratio)
• Protein ~= 383 g
• Carbohydrates ~= 428 g
• Fat ~= 138 g
• Water ~= 1 Gallon

Right wrist still bothersome but has been all weekend from the cold. Went up 10 lbs instead of 5 lbs on bench to make the transition from training partner set to my set easier. Also went up on all other exercises.

[kconnell]

Tuesday October 07, 2014 - Legs

Pre - 1 sc Juggernaut HP + 1 sc Dagger HP + 1/2 sc CarnoCre

Intra - 1 sc Infinite Force


30 sec rest unless noted

COMPOUND SETS - 45 secs rest after each
SLD
10,10,9 x 185 -
Lying Leg Curl
10,9,8+2 x 70 -

Add Intra - 1/2 sc Massport


QUADS:
Leg Extension
11,9,8,8,7,6 x 140 - hold top for 2 secs

Front Squat
11,9,8,8 x 155 - 60 secs rest

Leg Press
13,13,12 x 420 - 30 secs rest, 5 secs up/dn - SKIPPED

-----

Calves: --Later (evening)
Leg Press Calf 18,12,8,8,8,8,7 x 420 (Plate Load)

Seated Calf 11,10,9 x 115 (Plate Load)

1.5 sc Infinite Whey

[JohnButz]

Looking good guys!

[JohnButz]

10.06.2014

Training

Sprint Intervals 20/60

Covered the most distance yet, intensity was really good.

Calories 2291

Fat 99

Carbs 188

Protein 118

[kennknee]

I have been such a logging slacker, and I totally missed the J pose day last week, but doesn't mean I haven't been hitting the gym. You guys know me.


Thursday, 10/2/14
Time: 5:45am
Location: Anytime Fitness Crestwood
Mood: Good
Weight: didn't check

Warm Up: Stretching - mix of ballistic and static

Burgener Warm Up with bar only
1. Down and Finish
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

Skill Work: Pull Ups

Weightlifting: Snatch

Snatch High Pull + Power Snatch = 1 rep
80lbs x 5 reps
90lbs x 4 reps
100lbs x 3 reps

80lbs x singles x10, with little rest
working on getting that form down


MetCon: AMRAP - Rounds
*12 min AMRAP

15x deadlifts @ 135
30x box jumps @ 24"
------------------------
TOTAL: 3 complete rounds + 12 DL

-------------------------------------------------------------------------------------------

Friday, 10/3/14
Time: 6:15am
Location: Anytime Fitness Crestwood
Mood: Tired
Weight: didn't check

MetCon: 5000km Row

29:40


SUPPLEMENTS
Starting Cyclo Tren
Preworkout: Blade Hurricane Punch, IL Creatine MP, IL BCAA powder
Intraworkout: H2O
Postworkout: Infinite Pro Isolate, Infinite Labs Massport, IL Creatine MP, Benefiber
Daily: Infinite Essentials Multi Vitamin, Infinite Essentials Joint Support, Cyclo Tren
Bed time: Infinite Labs Cyclo REM

[kennknee]

Nutrition:

• Calories ~= 4486 (34/38/28 Ratio)
• Protein ~= 383 g
• Carbohydrates ~= 428 g
• Fat ~= 138 g
• Water ~= 1 Gallon

You are serious about those gainz. How is that going? Have you noticed measurably increase in size and strength. (understanding the issue with wrist limits some) Those are some killer workouts!

[kconnell]

Heavy Pushdowns, Skullcrushers, and Cable Overhead Extensions give me tendinitis as well. Doesn't matter how much I warm up/work up to the weight, once I hit a certain weight threshold, bam.

I hear ya! That's why I dropped the weight and increased the intensity. Sometimes, I do more reps. Don't be afraid of more reps on certain exercises. The pushdown seems more vulnerable to produce the tendinitis.

[kconnell]

Wednesday Oct 08, 2014 - Back & Biceps

Pre - 2 sc Blade 1.0 + 1 sc Dagger + 1/2 sc CarnoCre

Intra - 1 sc Infinite Force



BACK:
Face-Down DB Row
13,11,9 x 55 -

Close-Grip High Cable Row
10,9,9 x 125 -


1-arm DB Row
14,12,10 x 55 - non-stop, alternating

Stretch.....

1 sc Massport

Biceps :
Close-Grip Kneeling Cable Curl Fat Gripz
11,10,9 x 90 --

E-Z Cable Curl Fat Gripz
11,10,9 x 90

Hammer Curl
11,10,9 x 35

Dumbbell Wrist Curl (left only, 15 secs rest)
12,7 x 35

1 sc Infinite Whey

[slumpbuster]

Thanks - actually for the most part this is just maintaining me at around 180lbs. The reason why I love Wendler's 5-3-1 is they are short waves and it is easy to judge increase in strength. With a slow progression routine like this, it for me at least is more difficult to judge strength gains. This is one of the reasons why I'm trying to maintain weight throughout the routine, to get a true measure of strength gainz at the end of the progression.
However, I will say I feel stronger and one thing I have learned is that what your body tells you is usually right on, now I just have to work on listening to it.

You are serious about those gainz. How is that going? Have you noticed measurably increase in size and strength. (understanding the issue with wrist limits some) Those are some killer workouts!

[slumpbuster]

Yesterday's Workout / Nutrition / Stack(s)

Previous Night's Sleep = 7.5 Hours

Supplements (Infinite Labs):

• Men's Multi-Vitamin, Joint Supplement
• Pre Stack: Juggernaut HP (Wild Cherry) (6.5g), Tribulus (0.5g), L-Citrulline (1g)
• Intra Stack: Arginine AKG (3g), L-Leucine (1g), L-Norvaline (0.25g), L-Taurine (0.5g), Electrolyte Complex (0.76g)
• Post Stack: Creatine MP (6.3g), Beta Alanine (2g), L-Valine (1g), L-Isoleucine (1g), Green Coffee Bean (0.4g)
• Afternoon Stack: L-Tyrosine(1g), Fenugreek (0.3g), Vitamin C (0.375g), Green Tea Extract (0.5g), Vitamin B Complex (0.5g)

Workout - AM STRENGTH PROGRESSION (Major: Back, Legs / Misc: Abs, Calfs):

• Barbell Deadlift (395 lbs / 9 Sets @ 3 Reps + 1 Set @ 4 Reps) *Rest 60 Sec between Sets
• Circuit For 3 Rounds *No Rest Till Final Set (60 Sec):
  • One Leg Leg Extension (70 lbs / 15 Reps)
  • Barbell Stiff-Legged Deadlift (285 lbs / 10 Reps)
  • Jump Rope (100 Rotations)
• Circuit For 3 Rounds *No Rest Till Final Set (60 Sec):
  • Cable Standing One Leg Curl (35 lbs / 10 Reps)
  • Barbell Front Squat (145 lbs / 15 Reps)
  • Jump Rope (100 Rotations)
• Circuit For 3 Rounds *No Rest:
  • Plate Twisting Taps (35 lbs / 15 Reps)
  • Barbell Rocking Standing Calf Raise (255 lbs / 25 Reps)
  • Jump Rope (100 Rotations)

Nutrition:

• Calories ~= 4486 (34/38/28 Ratio)
• Protein ~= 383 g
• Carbohydrates ~= 428 g
• Fat ~= 138 g
• Water ~= 1 Gallon

Noticed last week I had deads marked as 4 reps and would like to apologize for that is incorrect and was only 3 reps. Went up on all exercises (other than abs/calfs) like yesterday. You know the circuit is brutal when your jumping rope and think to yourself, I wish I could do 200 rotations instead of 100 so I can catch my breath.
23,900 pounds from deads taxed me for most of the day (not exhausted but taxed until you feel the difference it is next to impossible to explain).

[JohnButz]

10.07.2014

Training

Incline Bench

85x5

95x3

135x1

140x5

125x6

115x8

Dips

BWx5

BW+105x5

BW+90x6

BW+85x8

Lateral Raises

20'sx8

20'sx8

20'sx8

Triceps Ext.

55x10

55x10

55x10

Nutrition

Calories 2318

Fat 105

Carbs 177

Protein 127

Thought of the day: See people as they are, not how they should be.

[slumpbuster]

Yesterday's Workout / Nutrition / Stack(s)

Previous Night's Sleep = 7.5 Hours

Supplements (Infinite Labs):

• Men's Multi-Vitamin, Joint Supplement
• Pre Stack: Pre-Fight (Lemon Lime) (10.8g)
• Intra Stack: Electrolyte Complex (0.76g)
• Post Stack: Creatine MP (6.3g), Beta Alanine (2g), Green Coffee Bean (0.4g)
• Afternoon Stack: L-Tyrosine(1g), Fenugreek (0.3g), Vitamin C (0.375g), Green Tea Extract (0.5g), Vitamin B Complex (0.5g)

Workout - AM ARMS:

• Circuit For 3 Rounds *No Rest Till Final Set (60 Sec):
  • Low Anchor Band Preacher Curl (60 lbs / 8 Reps)
  • Standing Band Close Grip Bench Press (120 lbs / 10 Reps)
  • Jump Rope (100 Rotations)
• Circuit For 3 Rounds *No Rest Till Final Set (60 Sec):
  • Band Lying Bicep Curl (60 lbs / 10 Reps)
  • Low Anchor Band Standing Triceps Extension (60 lbs / 12 Reps)
  • Jump Rope (100 Rotations)
• Circuit For 3 Rounds *No Rest Till Final Set (60 Sec):
  • Band Standing One Arm Tricep Kickback (30 lbs / 8 Reps)
  • Standing Band One Arm Hammer Curl (30 lbs / 10 Reps)
  • Jump Rope (100 Rotations)
• Circuit For 3 Rounds *No Rest Till Final Set (60 Sec):
  • Standing Band Skullcrusher (60 lbs / 10 Reps)
  • Standing Behind Back Band Curl (30 lbs / 12 Reps)
  • Jump Rope (100 Rotations)
• Circuit For 3 Rounds *No Rest Till Final Set (60 Sec):
  • Behind Back Wrist Curl (60 lbs / 25 Reps)
  • Palms Up Wrist Curl (60 lbs / 25 Reps)
  • Jump Rope (100 Rotations)

Nutrition:

• Calories ~= 2670 (40/23/37 Ratio)
• Protein ~= 270 g
• Carbohydrates ~= 150 g
• Fat ~= 110 g
• Water ~= 1 Gallon

Went to do curlbar skullcrushers and my wrists called me names that aren't appropriate to say here. So to avoid the gravitational pull on my wrists I switched it to bands today and slowed down the tempo. I haven't been using bands because of my current strength goals and forgot how much I enjoy the difference in feel they provide.

[Credz]

Arm Day:

BB Curls: - Armblaster with negatives
1 x 10 - 80lbs
1 x 10 - 90
1 x 8 - 95lbs
1 x 5 - 100lbs
1 x12 - 75lbs
1 x 12 - 65lbs
1 x 12 - 55lbs
1 x 12 - 45lbs
---
CGPB:
1 x 5 - 155lbs
1 x 5 - 170lbs
2 x 5 - 180lbs
1 x 12 - 135lbs
----
Superset
Skullcrushers
3 x 10 - 60lbs

Hammer Curls
3 x 12 - 45lbs
- 45lb BB Curls 8 reps - negatives

-----
Superset
Plate ext (focus on stretch)
3 x 25 - 35lbs

Spider Curls
1 x 10 - 25lbs
2 x 6 - 30lbs
---

Incline Curls:
1 x 8 - 35lbs
- After last Set, set timer for 3 minutes and do as many curls as I can resting 10 secs when needed.
----

2 x 12 -17.5lbs Incline Curl focus on squeezing and negative
2 x 8 - 45lb BB curl (same as above)

[slumpbuster]

I will not be posting workouts for about a week do to some travelling. While I am a firm believer of training while traveling (vacations/business), this travel is of more of a personal nature and I truthfully do not feel like making the effort to try to get in any sessions. Since my joints have been bothersome, more so than usual, taking a week off will hopefully be a blessing.

[kconnell]

Thursday Oct 09, 2014 - Triceps, Chest, Delts

Pre - 2 sc Blade 1.0 + 1 sc Dagger + 1/2 sc CarnoCre + 1 sc L-Norvaline

Intra - 1 sc Infinite Force

30-sec rest unless noted

Started using L-Norvaline:


Triceps:
Tricep Pushdown - 3 feet away to keep tension
19,14,12 x 90 --

Bench Dips
12,10,10 x 45 -

Tricep Kickback
14,12,10 x 35 - Non-stop, alternating

Intra (add) - 1/2 sc Massport

CHEST:
Cable Crossover Lower
14 x 45

DELTS:
Face Pulls w/ rope
15,15,13 x 90

1-Arm Lateral Raise - non-stop, alternating arms
12,11,10 x 40

Face-Down Bent-Over Lateral Raise on Bench
15,12,11 x 25

1 sc Infinite Whey

[JohnButz]

Training

Sprint Intervals 20 minutes–20/60 ratio.

Nutrition

Calories 2046 (Too low today.)

Fat 87

Carbs 178

Protein 94

[kennknee]

Mr. 360 - Perfecting my Alter Ego

Cyclo Tren is legit! I am still only at 2 pills per day, wanted to ease into the 6! Still feeling it though.

Thursday, 10/9/14
Time: 5:45am
Location: Anytime Fitness Crestwood
Mood: Really Good
Weight: 193.8

Warm Up: Stretching - mix of ballistic and static
Tabata of 12" Box Jumps
20 sec of max effort
10 sec of rest
REPEAT for 8 rounds

Skill Work: (Stupid) Double Unders

10 mins - uggh. I feel like I'm getting worse at them... No, but seriously, I may need to adjust the length of the rope or something. I suck, but I leave a sweaty mess!!!

MetCon: Time

21-15-9
Thrusters @ 95lbs
Burpees
------------------------
TOTAL: 15:13

Cash Out: Toes-To-Bar

I guess more of a Toes-to-Elbows - As a scaled version of TTB, need to work on that hip flexion and not using arms.




SUPPLEMENTS
Hurraicane Punch is pretty darn good! 10 on taste
Preworkout: Blade Hurricane Punch, IL Creatine MP, IL BCAA powder
Intraworkout: H2O
Postworkout: Infinite Pro Isolate, Infinite Labs Massport, IL Creatine MP, Benefiber
Daily: Infinite Essentials Multi Vitamin, Infinite Essentials Joint Support, Cyclo Tren, Cyclo Clenz
Bed time: Infinite Labs Cyclo REM

[JohnButz]

Training

Weighted Chins

BWx5

BW+15×3

BW+35×1

BW+40×5

BW+30×6

BW+15×8

Sumo Deads (DOH)

115×5

135×3

155×1

160×5

145×6

130×8

Bent Over Flyes

12’sx 12

12’sx12

12’sx12

Barbell Curls

50×5

60×3

70×1

85×5

75×6

70×8



Nutrition

Calories 2346

Fat 102

Carbs 193

Protein 126

[JohnButz]

No Training today, lot’s of demands of my time.

Nutrition:

Calories 2052

Fat 67

Carbs 190

Protein 127

[kconnell]

Saturday October 10, 2014 - Legs

Pre - 1 sc Juggernaut HP + 1 sc Dagger HP + 1/2 sc CarnoCre

Intra - 1 sc Infinite Force


30 sec rest unless noted

COMPOUND SETS - 45 secs rest after each
SLD
11,10,10 x 185 -
Lying Leg Curl
10,9,8 x 70 -

Add Intra - 1/2 sc Massport


QUADS:
Leg Extension
11,9,8,8,7,7 x 140 - hold top for 2 secs

Front Squat
11,11,9,6 x 155 - 60 secs rest

Leg Press
14,13,12 x 420 - 30 secs rest, 5 secs up/dn -

-----

Calves: --Later
Leg Press Calf 16,12,11,10,10,9,8 x 420 (Plate Load)

Seated Calf 11,10,9 x 115 (Plate Load) - SKIPPED

1.5 sc Infinite Whey

[JohnButz]

Training

Today was sprint intervals 20/60 ratio. Intensity was slightly lower today. (20 minutes.)

Nutrition:

Calories 2117

Fat 63

Carbs 217

Protein 128

[kconnell]

Sunday Oct 12, 2014 - Back & Biceps

Pre - 2 sc Blade 1.0 + 1 sc Dagger + 1/2 sc CarnoCre + 1 sc L-Norvaline

Intra - 1 sc Infinite Force



BACK:
Face-Down DB Row
8,8,6 x 65 - up 10! Whew!

Close-Grip High Cable Row
11,9,9 x 125 -


1-arm DB Row
8,8,6 x 65 - non-stop, alternating (Up 10)

Stretch.....

1 sc Massport

Biceps :
Close-Grip Kneeling Cable Curl Fat Gripz
11,10,9 x 90 --

E-Z Cable Curl Fat Gripz
12,11,11 x 90

Hammer Curl
11,11,10 x 35

Dumbbell Wrist Curl (left only, 15 secs rest)
12,10 x 35

1 sc Infinite Whey

[JohnButz]

Training

Incline Bench 85×5 115×3 1401 145×5 130×6 115×8

Dips BWx5 107.5×5 95×6 85×8

Lateral Raises 20’sx8 Switch to kneeling variation 12’sx12,12

Triceps Extension 60×10,10,10

As I do each Sunday, I take measurements of my waist and BW. The good news was my waist dropped to 30″ even, but the bad news was my weight also dropped to 143.5—not good when trying to bulk. I’ll have to adjust the calories a little this week.









Nutrition:

Calories 4244 Fat275 Carbs 496 Protein 216 (Refeed/Reset)

Current Supplements

infinitelabs creatine-mp

infinitelabs creatinol-op

infinitelabs whey-delite

infinitelabs cyclo-rem

infinitelabs infinite-force

infinitelabs mens-multi-vitamin

[kennknee]

Mr. 360 - Perfecting my Alter Ego

Had a horrible brush with death yesterday. Oh my gosh felt so bad. Luckily, back at it today... and the Cardinals won last night on a walk off! Sorry John, and sorry Dustin, but I'm not sorry.

Thursday, 10/11/14
Time: 8:00am
Location: Anytime Fitness Crestwood
Mood: Good
Weight: didn't check

Warm Up: Stretching - mix of ballistic and static

10 minutes of practicing double unders. I actually did have a break through and rattled off like 15 in a row at one point. It did come without consternation.

Skill Work: Handstand Progressions

Handstand Walks
Handstand Pushups
Handstand Holds

MetCon: Time
*4 rounds for time

20x Push Presses @ 95lbs
15 TTB (Rx)
------------------------
TOTAL: 14:14



Thursday, 10/13/14
Time: 5:30am
Location: Anytime Fitness Crestwood
Mood: Much Better
Weight: didn't check

Warm Up: Stretching - mix of ballistic and static

10 minutes of practicing double unders. I actually did have a break through and rattled off like 15 in a row at one point. It did come without consternation.

Weightlifting: Bench Press

bar x 20 reps
135lbs x 10 reps

185lbs x 5 reps
195lbs x 5 reps
205lbs x 5 reps
215lbs x 5 reps
225lbs x 4 reps

MetCon: Time
*3 rounds for time

400m Run (Rx)
21x Hang Power Snatch @ 75lbs (Rx)
12x CTB (Rx)
------------------------
TOTAL: 16:58


SUPPLEMENTS
Went without a traditional PWO this morning. Did go with Infinite Force and added a little agmatine! BOOM
Preworkout: Infinite Force GRAPE and 1 microscoop Agmatine
Intraworkout: Same
Postworkout: Infinite Pro 100%Whey Peanut Butter, Infinite Labs Massport Grape, IL Creatine MP, Benefiber
Daily: Infinite Essentials Multi Vitamin, Infinite Essentials Joint Support, Cyclo Tren, Cyclo Clenz
Bed time: Infinite Labs Cyclo REM

[Credz]

Military Press
Warm Up:
Set 1: 5 reps - 60lbs
Set 2: 5 reps - 75lbs
Set 3: 5 reps - 95lbs

Set 1: 3 reps - 105lbs
Set 2: 3 reps - 120lbs
Set 3: 3 reps - 130
Joker Sets
None today since I messed up my top set.
Pyramid Sets
Set 4: 3 reps - 120lbs+4 = 7rep total
Set 5: 3 reps - 105lbs +7= 10 rep total

Bent Rear Delt Flyes(Leaning on Bench)
8 x 12 - 20lbs

BBB Set: - Bench
1 x 10 - 155lbs
1 x 10 -165lbs
1 x 10 - 170lbs
2 x 10 - 175lbs

Supersetted with:
Side Flyes
5 x 15 - 22.5lbs

Assistance Work:
Superset:
Behind OHP
1 x 10 - 85lbs
2 x 8 - 90lbs

Decline DB Flyes:
1 x 15 - 25lbs
1 x 15 - 30lbs
1 x 15 - 35lbs
----
BB Curl w/ Arm Blaster
2 x 12 - 85lbs
1 x 8 - 90lbs

DB Raise
3 x 8 - 30lbs
--------
Spider Curl - Pause at bottom
3 x 7- 30lbs

Floor Press:
3 x 5 - 175lbs