Of Beers and Burger King...

[TonySturch]

Monday, Feb 27, 2022

Pullups:
BWx20

Flat BB Bench:
275x16

BB Row:
225x15

Incline BB Bench: (Smith)
205x30

BB Shrugs:
225x40

DB Arnold Press:
60x15

Standing EZ Curls:
100x20

CGBP:
165x30

DB Hammer Curls:
60x15

DB Incline French Press:
50x15

Comments:
Took a week off, did some bike riding, then 4 days of skiing and snowboarding with teh family upstate. Had an awesome time. Let my upper arm heal up a bit. Today, everything felt heavy, but the arm / shoulder felt a little better. Sore, but less painful.

[TonySturch]

Wednesday Mar 1, 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:
BWx49 (fail)

Comments:
Upper arm pain has returned. Trying to take it easy. Its upset with heavy bench, incline, or shouder press, but tricep work seems OK. Trying to work around it as best I can.

[TonySturch]

Friday, Mar 3, 2023

Lat Pulldowns:
120x25

Pec Deck:
120x25

Cable Row:
120x25

Incline DB Flys:
50x25

DB Shrugs: (somewhat behind back)
90x40

Kettlebell Forward Raise:
44x15

Reverse Curls:
100x20

Parallel Dips:
BWx50

Single Arm DB Preacher Curls:
45x15

Cable Pushdowns:
66x40

[TonySturch]

Wednesday, Mar 8, 2023

Pullups:
BWx20

Flat BB Bench:
275x17

BB Row:
225x15

Incline BB Bench: (Smith)
205x30

BB Shrugs:
225x40

Smith Shoulder Press:
165x15

Standing EZ Curls:
100x20

CGBP:
165x30

DB Hammer Curls:
60x15

Skull Crushers:
100x20

Comments:
Trying to work around my upper arm / shoudler soreness. Opted not to wear the gloves / wrist wraps for bench. This allowed some tweaked placement / hand position which seemed to help the upper arm/shoulder, but put a beating on my sore wrist. Ultimately thats probably preferable at this point. Also shyed away from arnold press and tried a BB shouder press on the smith. Unfortunately there,s not enough room with the bench angled, so I might have to wither do free BB, or leave the bench flat and do them unsupported.

[TonySturch]

Friday, Mar 10, 2023

Chinups:
BWx20

BB Bench:
225x30

DB Row:
90x20

Incline DB Bench:
90x30

DB Shrugs:
90x40

Kettlebell Cleans:
44x15

Reverse Curls:
45x15

Parallel Dips:
BWx50

DB Hammer Curls:
50x15

Cable Pushdowns:
66x40

Comments:
Still working around my upper arm pain, but it seems to almost be manageable. Wrists held up a little better, though still sore. Working without the gloves/wraps seems to help the upper arm though.

[TonySturch]

Tuesday, Mar 14, 2023

Pullups:
BWx20

Flat BB Bench:
275x15
315x5

BB Row:
225x15

Incline BB Bench: (Smith)
205x30

BB Shrugs:
225x40

Smith Shoulder Press: (no back support)
115x15

Standing EZ Curls:
100x20

CGBP:
165x30

DB Hammer Curls:
60x15

French Press:
50x20

Comments:
Fell a little short on flat bench at first, but my wrists and shoulder felt good enough to try for three plates. Got some catching up to do, but was able to move them. Shoulder press on the smith, however, was still very painful for the shoulder/upper arm. I'm gonna have to find some way to work around this while it heals up. Otherwise, same ol...

[TonySturch]

Wednesday Mar 15, 2023

Chinups:
BWx20

BB Bench:
225x30

DB Row:
90x20

Incline DB Bench:
90x30

DB Shrugs:
90x40

DB Shoulder Press:
50x30

Seated DB Curls:
45x15

Skull Crushers:
100x20

DB Hammer Curls:
50x15

Diamond Pushups:
BWx50

Comments:
Even dropping weight, the shoulder presses were still painful. For a while I could avoid the irritation by angling the dumbbells, but eventually that hurt too. Gonna have to try something else I guess.

[TonySturch]

Friday, Mar 17, 2023

Lat Pulldowns:
120x25

Pec Deck:
120x25

Cable Row:
120x25

Incline DB Flys:
50x25

DB Shrugs: (somewhat behind back)
90x40

Kettlebell Forward Raise:
44x15

Reverse Curls:
100x20

Parallel Dips:
BWx50

Single Arm DB Preacher Curls:
45x15

Cable Pushdowns:
66x40

[TonySturch]

Monday, Mar 20, 2023

Pullups:
BWx20

Flat BB Bench:
315x8

BB Row:
225x15

Incline BB Bench: (Smith)
205x30

BB Shrugs:
225x40

Kettlebell Cleans:
44x15

Standing EZ Curls:
100x20

CGBP:
165x30

DB Hammer Curls:
60x15

French Press:
50x15

Comments:
Bench was a big push. Had tunnel vision and felt like I was going to blow the blood vessels in my eyeballs out. Shoulder didn't really start to hurt until the next day.

[TonySturch]

Thursday Mar 23, 2023

Chinups:
BWx20

BB Bench:
225x30

DB Row:
90x20

Incline DB Bench:
90x30

DB Shrugs:
90x40

Kettlebell Cleans:
44x15

Seated DB Curls:
45x12

Skull Crushers:
100x20

DB Hammer Curls:
50x15

DB Tricep Kickbacks:
35x15

Comments:
Not bad but not great. Fighting something off the kids bring home from school. Again.

[TonySturch]

Friday, Mar 24, 2023

Lat Pulldowns:
120x25

Pec Deck:
120x25

Cable Row:
120x25

Incline DB Flys:
50x25

DB Shrugs: (somewhat behind back)
90x40

DB Lateral Raise:
15x20

Reverse Curls:
100x20

Parallel Dips:
BWx50

Single Arm DB Preacher Curls:
45x15

Cable Pushdowns:
66x40

Comments:
Got my third day in at least. Shoulder/upper arm still sucks, but working around it as best I can.

[TonySturch]

Monday, Mar 27, 2023

Pullups:
BWx20

Flat BB Bench:
315x8

BB Row:
225x15

Incline BB Bench: (Smith)
205x30

BB Shrugs:
225x40

Kettlebell Cleans:
44x15

Standing EZ Curls:
100x20

CGBP:
165x30

DB Hammer Curls:
60x15

French Press:
50x15

[TonySturch]

Wednesday Mar 29, 2023

Chinups:
BWx20

BB Bench:
225x30

DB Row:
90x20

Incline DB Bench:
90x30

DB Shrugs:
90x40

DB Lateral raises:
15x20

Seated DB Curls:
45x12

Skull Crushers:
100x20

DB Hammer Curls:
50x15

Diamond Pushups:
BWx50

[TonySturch]

Friday, Mar 31, 2023

Lat Pulldowns:
120x25

Pec Deck:
120x25

Cable Row:
120x25

Incline DB Flys:
50x25

DB Shrugs: (somewhat behind back)
90x40

DB Lateral Raise:
15x20

Reverse Curls:
100x20

Parallel Dips:
BWx50

Single Arm DB Preacher Curls:
45x15

Cable Pushdowns:
66x40

Comments:
Another three days this week. Still got that shoulder pain, but successfully working around it for the most part. Got a lot of bike riding in too. Unfortunately I can feel a headcold coming on. Its a new virus every week. Yay!

[TonySturch]

Monday, Apr 3, 2023

Pullups:
BWx20

Flat BB Bench:
315x6

BB Row:
225x15

Incline BB Bench: (Smith)
205x30

BB Shrugs:
225x40

Kettlebell Cleans:
44x15

Standing EZ Curls:
100x20

CGBP:
165x30

DB Hammer Curls:
60x15

French Press:
50x15

[TonySturch]

Thursday Apr 6, 2023

Chinups:
BWx20

BB Bench:
225x30

DB Row:
90x20

Incline DB Bench:
90x30

DB Shrugs:
90x40

DB Lateral raises:
15x20

Seated DB Curls:
45x12

Skull Crushers:
100x20

DB Hammer Curls:
50x15

Diamond Pushups:
BWx50

[TonySturch]

Friday, Apr 7, 2023

Lat Pulldowns:
120x25

Pec Deck:
120x25

Cable Row:
120x25

Incline DB Flys:
50x25

DB Shrugs: (somewhat behind back)
90x40

DB Lateral Raise:
15x20

Reverse Curls:
100x20

Parallel Dips:
BWx50

Single Arm DB Preacher Curls:
45x15

Cable Pushdowns:
66x40

[TonySturch]

Monday, Apr 17, 2023

Pullups:
BWx20

Flat BB Bench:
275x16

BB Row:
225x15

Incline BB Bench: (Smith)
205x30

BB Shrugs:
225x30

Kettlebell Cleans:
44x15

Standing EZ Curls:
100x20

CGBP:
165x30

DB Hammer Curls:
60x15

French Press:
45x15

Comments:
Had to take off a week while my kids were sick. Now my wife has it. Nasty flu. Luckily I dont have it yet.

[TonySturch]

Friday Apr 21, 2023

Chinups:
BWx20

BB Bench:
225x30

DB Row:
90x20

Incline DB Bench:
90x30

DB Shrugs:
90x40

DB Lateral raises:
25x15

Seated DB Curls:
40x15

Skull Crushers:
100x20

DB Hammer Curls:
50x15

Parallel Dips
BWx50

[TonySturch]

Tuesday, Apr 25, 2023

Pullups:
BWx20

Flat BB Bench:
275x17

BB Row:
225x15

Incline BB Bench: (Smith)
205x30

BB Shrugs:
225x30

Kettlebell Cleans:
44x15

Standing EZ Curls:
100x20

CGBP:
165x30

DB Hammer Curls:
60x15

Incline French Press:
45x15

[TonySturch]

Friday Apr 28, 2023

Chinups:
BWx20

BB Bench:
225x30

DB Row:
90x20

Incline DB Bench:
90x30

DB Shrugs:
90x40

DB Lateral raises:
25x15

Seated DB Curls:
40x15

Skull Crushers:
100x20

DB Hammer Curls:
50x15

Parallel Dips
BWx50

[TonySturch]

Tuesday, May 2, 2023

Pullups:
BWx20

Flat BB Bench:
275x18

BB Row:
225x15

Incline BB Bench: (Smith)
205x30

BB Shrugs:
225x30

Arnold Press:
60x15

Standing EZ Curls:
100x20

CGBP:
165x30

DB Hammer Curls:
60x15

Incline French Press:
45x15

Comments:
Trying to work around my shoulder issues with tucked bench and weird shoulder exercises didnt offer any immediate relief, so I'm back to benching with a wide grip and lots of front delt activation. Oddly, my shoulder/upper arm feels better now. Arnold presses are OK as well, so long as I dont over-do it.

[TonySturch]

Friday May 5, 2023

Chinups:
BWx20

BB Bench:
225x30

DB Row:
90x20

Incline DB Bench:
90x30

DB Shrugs:
90x40

Kettlebell Cleans:
44x15

Seated DB Curls:
40x15

Skull Crushers:
100x20

DB Hammer Curls:
50x15

Parallel Dips:
BWx50

[TonySturch]

Tuesday, May 9, 2023

Pullups:
BWx20

Flat BB Bench:
275x18

BB Row:
225x15

Incline BB Bench: (Smith)
205x30

BB Shrugs:
225x30

Arnold Press:
60x16

Standing EZ Curls:
100x20

CGBP:
165x30

DB Hammer Curls:
60x15

Incline French Press:
45x20

Comments:
Wide bench seems to be feeling better now. Gonna try to move back up to 3 plates next week. Also, I guess at my age I need to pull back to 2x a week. 3x was wiping me out.

[TonySturch]

Friday, May 19, 2023

Pullups:
BWx20

Flat BB Bench:
275x16

BB Row:
225x15

Incline BB Bench: (Smith)
205x30

BB Shrugs:
225x30

Arnold Press:
60x18

Standing EZ Curls:
100x20

CGBP:
165x30

DB Hammer Curls:
60x15

Parallel Dips:
BWx50

Comments:
Out of commission for a week+ with a sinus infection that wiped me out. Still coughing up a lung, but needed to get back into some kind of physical activity.

[TonySturch]

Monday, May 22, 2023

Pullups:
BWx20

Flat BB Bench:
275x18

BB Row:
225x15

Incline BB Bench: (Smith)
205x30

BB Shrugs:
225x30

Arnold Press:
60x16

Standing EZ Curls:
100x20

CGBP:
165x30

DB Hammer Curls:
60x15

Incline French Press:
50x15

Comments:
Not too bad. Upper arm is sore to a much lesser extent. No outright pain. Seems pretty manageable. Emphasizing front delts again instead of tucked grip seems to be working better for me. Bar towards nipples instead of upper abdomen.

[TonySturch]

Wednesday May 24, 2023

Chinups:
BWx20

BB Bench:
225x30

DB Row:
90x20

Incline DB Bench:
90x30

DB Shrugs:
90x40

DB Lateral raises:
15x20

Seated DB Curls:
45x12

Skull Crushers:
100x20

DB Hammer Curls:
50x15

Diamond Pushups:
BWx50

[TonySturch]

Friday, May 26, 2023

Lat Pulldowns:
120x25

Pec Deck:
120x25

Cable Row:
120x25

Incline DB Flys:
50x25

DB Shrugs: (somewhat behind back)
90x40

Kettlebell Forward Raise:
44x15

Reverse Curls:
100x20

Parallel Dips:
BWx50

Single Arm DB Preacher Curls:
45x15

Cable Pushdowns:
66x40

[TonySturch]

Tuesday, May 30, 2023

Pullups:
BWx20

Flat BB Bench:
275x18

BB Row:
225x15

Incline BB Bench: (Smith)
205x30

BB Shrugs:
225x30

Arnold Press:
60x16

Standing EZ Curls:
100x20

CGBP:
165x30

DB Hammer Curls:
60x15

Incline French Press:
45x20

[TonySturch]

Friday June 2, 2023

Chinups:
BWx20

BB Bench:
225x30

DB Row:
90x20

Incline DB Bench:
90x30

DB Shrugs:
90x40

Kettlebell Cleans:
44x15

Seated DB Curls:
40x15

Skull Crushers:
100x20

DB Hammer Curls:
50x15

Parallel Dips:
BWx50