Of Beers and Burger King...

**TonySturch** · 09-12-2023, 12:23 PM

Monday, Sep 11, 2023

Pullups:
BWx20

Flat BB Bench:
315x7

BB Row:
225x15

Incline BB Bench: (Smith)
205x30

BB Shrugs:
225x40

Arnold Press:
60x20

Standing EZ Curls:
100x20

CGBP:
165x30

DB Hammer Curls:
60x15

Incline French Press:
45x20

Comments:
After a brutal week, I'm starting to feel more myself...

Never Forget.

**TonySturch** · 09-26-2023, 02:02 PM

Wednesday, Sep 13, 2023

Chinups:
BWx20

BB Bench:
225x30

DB Row:
90x20

Incline DB Bench:
90x30

DB Shrugs:
90x40

DB Shoulder Press:
60x30

Seated DB Curls:
45x15

Skull Crushers:
100x20

DB Hammer Curls:
50x15

Diamond Pushups:
BWx50

**TonySturch** · 09-26-2023, 02:05 PM

Wednesday, Sept 20, 2023

Pullups:
BWx20

Flat BB Bench:
275x18

BB Row:
225x15

Incline BB Bench: (Smith)
205x30

BB Shrugs:
225x40

Arnold Press:
60x20

Standing EZ Curls:
100x20

CGBP:
165x30

DB Hammer Curls:
60x15

Skull Crushers:
100x20

Comments:
Just got back from a MTB trip upstate. Rode 10+ hours, 4,000 vertical ft and almost 30 miles in a 26 hour timeframe. Lots of gnar, jank, chunder, blalalalal.... Legs are shot. So is the rest.

**TonySturch** · 09-26-2023, 02:06 PM

Friday, Sep 22, 2023

Chinups:
BWx20

BB Bench:
225x30

DB Row:
90x20

Incline DB Bench:
90x30

DB Shrugs:
90x40

DB Shoulder Press:
60x30

Seated DB Curls:
45x12

Incline French Press:
50x15

DB Hammer Curls:
50x15

Diamond Pushups:
BWx50

**TonySturch** · 10-02-2023, 08:44 AM

Wednesday, Sept 27, 2023

Pullups:
BWx20

Flat BB Bench:
315x7

BB Row:
225x15

Incline BB Bench: (Smith)
205x30

BB Shrugs:
225x40

Arnold Press:
60x20

Standing EZ Curls:
100x20

CGBP:
165x30

DB Hammer Curls:
60x15

Incline French Press:
45x20

**TonySturch** · 10-02-2023, 08:45 AM

Friday, Sep 29, 2023

Chinups:
BWx20

BB Bench:
225x30

DB Row:
90x20

Incline DB Bench:
90x30

DB Shrugs:
90x40

DB Shoulder Press:
60x30

Seated DB Curls:
45x12

Skull Crushers:
100x20

DB Hammer Curls:
50x15

Diamond Pushups:
BWx50

**TonySturch** · 10-02-2023, 08:53 AM

Saturday, Sep 30, 2023

BB Squats:
135x10, 225x10

Rack Pulls:
315x5, 315x5

Leg Extensions:
66x25

Comments:
Had some free time and energy saturday morning, so figured I'd dabble in a small leg day. Its been ages since Ive done any direct leg work, mainly due to recurring back and knee pain. Ive been relying on MTB for legs, which certainly does maintain them.

My first reaction, my hammies got absolutely smoked doing deep squats. My knees survived by using knee sleeves, though they were a little bit painful all weekend. Nothing alarming though. My quads feel almost nothing. I guess the quads are most conditioned by the bike riding. My rear delts and upper back got pretty well hammered by the rack pulls. I'm going to have to try proper deadlifts next time, since I'm too worried about the J hooks bending or breaking by dropping 315 lbs with any force.

**TonySturch** · 10-03-2023, 09:54 AM

Monday, Oct 02, 2023

Pullups:
BWx20

Flat BB Bench:
315x6

BB Row:
225x15

Incline BB Bench: (Smith)
205x30

BB Shrugs:
225x40

Arnold Press:
60x20

Standing EZ Curls:
100x20

CGBP:
165x30

DB Hammer Curls:
60x15

Incline French Press:
45x20

Comments:
Felt heavier than usual. Maybe lack of sleep? I should probably sleep more.

**TonySturch** · 10-26-2023, 02:19 PM

Wednesday, Oct 4, 2023

Chinups:
BWx20

BB Bench:
225x30

DB Row:
90x20

Incline DB Bench:
90x30

DB Shrugs:
90x40

DB Shoulder Press:
60x30

Seated DB Curls:
45x12

Skull Crushers:
100x20

DB Hammer Curls:
50x15

Diamond Pushups:
BWx50

**TonySturch** · 10-26-2023, 02:21 PM

Friday, Oct 6, 2023

Lat Pulldowns:
120x25

Pec Deck:
120x25

Cable Row:
120x25

Incline DB Flys:
50x25

DB Shrugs: (somewhat behind back)
90x50

Lateral Raise to Overhead Fly:
30x10

Reverse Curls:
100x20

Parallel Dips:
BWx50

Single Arm DB Preacher Curls:
45x15

Cable Pushdowns:
66x40

**TonySturch** · 10-26-2023, 02:22 PM

Monday, Oct 09, 2023

Pullups:
BWx20

Flat BB Bench:
315x8

BB Row:
225x15

Incline BB Bench: (Smith)
205x30

BB Shrugs:
225x40

Arnold Press:
60x20

Standing EZ Curls:
100x20

CGBP:
165x30

DB Hammer Curls:
60x15

Incline French Press:
45x20

**TonySturch** · 10-26-2023, 02:23 PM

Wednesday, Oct 11, 2023

Chinups:
BWx20

BB Bench:
225x30

DB Row:
90x20

Incline DB Bench:
90x30

DB Shrugs:
90x40

DB Shoulder Press:
60x30

Seated DB Curls:
45x12

Skull Crushers:
100x20

DB Hammer Curls:
50x15

Diamond Pushups:
BWx50

**TonySturch** · 10-26-2023, 02:24 PM

Friday, Oct 13, 2023

Lat Pulldowns:
120x25

Pec Deck:
120x25

Cable Row:
120x25

Incline DB Flys:
50x25

DB Shrugs: (somewhat behind back)
90x50

Lateral Raise to Overhead Fly:
30x10

Reverse Curls:
100x20

Parallel Dips:
BWx50

Single Arm DB Preacher Curls:
45x15

Cable Pushdowns:
66x40

**TonySturch** · 10-26-2023, 02:26 PM

Monday, Oct 16, 2023

Pullups:
BWx20

Flat BB Bench:
315x7

BB Row:
225x16

Incline BB Bench: (Smith)
205x30

BB Shrugs:
225x40

Arnold Press:
60x20

Standing EZ Curls:
100x20

CGBP:
165x30

DB Hammer Curls:
60x16

Incline French Press:
50x15

**TonySturch** · 10-26-2023, 02:27 PM

Wednesday, Oct 18, 2023

Chinups:
BWx20

BB Bench:
225x30

DB Row:
90x20

Incline DB Bench:
90x30

DB Shrugs:
90x50

DB Shoulder Press:
60x30

Seated DB Curls:
45x12

Skull Crushers:
100x20

DB Hammer Curls:
50x16

Diamond Pushups:
BWx50

**TonySturch** · 10-26-2023, 02:31 PM

Friday, Oct 20, 2023

Lat Pulldowns:
120x25

Pec Deck:
120x25

Cable Row:
120x25

Incline DB Flys:
50x25

DB Shrugs: (somewhat behind back)
90x50

Kettlebell Cleans:
44x25

Reverse Curls:
100x20

Parallel Dips:
BWx50

Single Arm DB Preacher Curls:
50x15

Cable Pushdowns:
66x40

**TonySturch** · 10-26-2023, 02:32 PM

Monday, Oct 23, 2023

Pullups:
BWx20

Flat BB Bench:
315x7

BB Row:
225x16

Incline BB Bench: (Smith)
205x30

BB Shrugs:
225x40

Arnold Press:
60x20

Standing EZ Curls:
100x20

CGBP:
165x30

DB Hammer Curls:
60x16

Incline French Press:
50x20

**TonySturch** · 10-26-2023, 02:33 PM

Wednesday, Oct 25, 2023

Chinups:
BWx20

BB Bench:
225x30

DB Row:
90x20

Incline DB Bench:
90x30

DB Shrugs:
90x50

DB Shoulder Press:
60x30

Seated DB Curls:
45x12

Skull Crushers:
100x20

DB Hammer Curls:
50x16

Diamond Pushups:
BWx50

**TonySturch** · 11-09-2023, 01:52 PM

Monday, Nov 6, 2023

Pullups:
BWx20

Flat BB Bench:
315x6

BB Row:
225x16

Incline BB Bench: (Smith)
205x30

BB Shrugs:
225x50

Arnold Press:
60x20

Standing EZ Curls:
100x20

CGBP:
165x30

DB Hammer Curls:
60x16

Incline French Press:
50x15

Comments:
Took a much needed week off to let my joints heal up. Feeling better, but the weight sure got heavier.

**TonySturch** · 11-09-2023, 01:53 PM

Wednesday, Nov 8, 2023

Chinups:
BWx20

BB Bench:
225x30

DB Row:
90x20

Incline DB Bench:
90x30

DB Shrugs:
90x50

DB Shoulder Press:
60x30

Seated DB Curls:
45x12

Skull Crushers:
100x20

DB Hammer Curls:
50x16

Diamond Pushups:
BWx50

**TonySturch** · 12-07-2023, 11:22 AM

Friday, Nov 10, 2023

Lat Pulldowns:
120x25

Pec Deck:
120x25

Cable Row:
120x25

Incline DB Flys:
50x25

DB Shrugs: (somewhat behind back)
90x50

Kettlebell Cleans:
44x25

Reverse Curls:
100x20

Parallel Dips:
BWx50

Single Arm DB Preacher Curls:
50x15

Cable Pushdowns:
66x40

**TonySturch** · 12-07-2023, 11:25 AM

Monday, Nov 13, 2023

Pullups:
BWx20

Flat BB Bench:
315x6

BB Row:
225x16

Incline BB Bench: (Smith)
205x30

BB Shrugs:
225x50

Arnold Press:
60x20

Standing EZ Curls:
100x20

CGBP:
165x30

DB Hammer Curls:
60x16

Incline French Press:
50x15

**TonySturch** · 12-07-2023, 11:26 AM

Wednesday, Nov 15, 2023

Chinups:
BWx20

BB Bench:
225x30

DB Row:
90x20

Incline DB Bench:
90x30

DB Shrugs:
90x50

DB Shoulder Press:
60x30

Seated DB Curls:
45x12

Skull Crushers:
100x20

DB Hammer Curls:
50x16

Diamond Pushups:
BWx50

**TonySturch** · 12-07-2023, 11:27 AM

Friday, Nov 17, 2023

Lat Pulldowns:
120x25

Pec Deck:
120x25

Cable Row:
120x25

Incline DB Flys:
50x25

DB Shrugs: (somewhat behind back)
90x50

Kettlebell Cleans:
44x25

Reverse Curls:
100x20

Parallel Dips:
BWx50

Single Arm DB Preacher Curls:
50x15

Cable Pushdowns:
66x40

**TonySturch** · 12-07-2023, 11:30 AM

Friday, Dec 1, 2023

Chinups:
BWx20

Flat BB Bench: (Slow and paused)
225x20

DB Row:
90x20

Incline BB Bench: (Smith)
205x25

DB Shrugs:
90x40

Arnold Press:
60x16

Standing EZ Curls:
100x16

CGBP:
165x25

DB Hammer Curls:
60x15

Incline French Press:
45x15

Comments:
Kids got me sick again, been out of comission the last week+. Starting off again slowing things down a bit.

**TonySturch** · 12-07-2023, 11:35 AM

Monday, Dec 4, 2023

Pullups:
BWx20

Flat BB Bench: (full ROM to chest, no bounce)
275x15
315x5

BB Row:
225x15

Incline BB Bench: (Smith)
205x30

BB Shrugs:
225x40

Arnold Press:
60x20

Standing EZ Curls:
100x20

CGBP:
165x30

DB Hammer Curls:
60x15

Incline French Press:
50x15

Comments:
My bench has been way to lax lately, shorting my reps an inch or two above chest. Sure, my upper arms are breaking parallel, but its just not the same. Been making a concerned effort to have better position, better form, and better range of motion. And honestly, I'm not takin the performance hit I thought I would. The flexibility has come right back. Doing the same with my incline bench and shoulders.

**TonySturch** · 12-07-2023, 11:38 AM

Wednesday, Dec 6, 2023

Chinups:
BWx20

BB Bench: (full ROM to chest, no bounce)
225x30

DB Row:
90x20

Incline DB Bench: (full ROM)
90x30

DB Shrugs:
90x50

DB Shoulder Press: (full ROM)
60x30

Seated DB Curls:
45x12

Skull Crushers:
100x20

DB Curls:
50x15

Diamond Pushups:
BWx50

Comments:
Still working on improving ROM and flexibility. Slowing things down a bit.

**TonySturch** · 12-08-2023, 02:34 PM

Friday, Dec 8, 2023

Lat Pulldowns:
120x25

Pec Deck:
120x25

Cable Row:
120x25

Incline DB Flys:
50x25

DB Shrugs: (somewhat behind back)
90x50

DB Lateral raise to OH Fly:
25x15

Reverse Curls:
100x20

Parallel Dips:
BWx50

Single Arm DB Preacher Curls:
50x15

Cable Pushdowns:
66x40

**TonySturch** · 01-23-2024, 01:48 PM

Monday, Dec 11, 2023

Pullups:
BWx20

Flat BB Bench: (full ROM to chest, no bounce)
315x6

BB Row:
225x15

Incline BB Bench: (Smith)
205x30

BB Shrugs:
225x40

Arnold Press:
60x20

Standing EZ Curls:
100x20

CGBP:
165x30

DB Hammer Curls:
60x15

Incline French Press:
50x20

**TonySturch** · 01-23-2024, 01:49 PM

Wednesday, Dec 13, 2023

Chinups:
BWx20

BB Bench: (full ROM to chest, no bounce)
225x30

DB Row:
90x20

Incline DB Bench: (full ROM)
90x30

DB Shrugs:
90x50

DB Shoulder Press: (full ROM)
60x30

Seated DB Curls:
45x12

Skull Crushers:
100x20

DB Curls:
50x15

Diamond Pushups:
BWx50

Thread: Of Beers and Burger King...

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