Of Beers and Burger King...

[TonySturch]

Tuesday, June 15

Pullups:
BWx20

Flat BB Bench:
275x16

DB Row:
90x20

Incline BB Smith Bench:
205x25

DB Shrugs:
90x30

DB Arnold Press:
60x15

Standing EZ Bar Curls:
100x15

CGBP:
165x20

Standing DB Hammer Curls:
60x12

French Press:
45x15

Comments:
Rough one.

[TonySturch]

Monday, June 21

Pullups:
BWx20

Flat BB Bench:
275x16

DB Row:
90x20

Incline BB Smith Bench:
205x25

DB Shrugs:
90x30

DB Arnold Press:
60x15

Standing EZ Bar Curls:
100x15

CGBP:
165x20

Standing DB Hammer Curls:
60x12

French Press:
45x15

Comments:
Better than the last one.

[TonySturch]

Friday, June 25, 2021

Chinups:
BWx20

Flat BB Bench:
225x25

BB Row:
225x12

Incline DB Bench:
90x20

BB Shrugs:
225x30

DB Shoulder Press:
60x20

Seated DB Curls:
40x12

Incline Seated French Press:
45x15

Single Arm DB Hammer Preacher Curls:
45x12

Tricep cable Pushdowns:
66x30

Comments:
Not too bad. Didnt feel as good as the last friday workout, but not bad either.

[TonySturch]

Tuesday, June 29, 2021

Pullups:
BWx20

Flat BB Bench:
275x17

DB Row:
90x20

Incline BB Smith Bench:
205x25

DB Shrugs:
90x30

DB Arnold Press:
60x16

Standing EZ Bar Curls:
100x16

CGBP:
165x25

Standing DB Hammer Curls:
60x12

French Press:
45x15

Comments:
Better sleep = better workout. I just wish I could sleep better...

[TonySturch]

Sunday, July 11, 2021

Pullups:
BWx20

Flat BB Bench:
275x17

DB Row:
90x20

Incline BB Smith Bench:
205x25

DB Shrugs:
90x30

DB Arnold Press:
60x18

Standing EZ Bar Curls:
100x16

CGBP:
165x25

Standing DB Hammer Curls:
60x12

French Press:
50x15

Comments:
Getting over another cold, courtesy of daycare... Not too bad.

[TonySturch]

Tuesday, July 13, 2021

Chinups:
BWx20

Flat BB Bench:
225x28

DB Row:
90x20

Incline DB Bench:
90x20

DB Shrugs:
90x30

DB Shoulder Press:
60x20

Seated DB Curls:
40x12

Incline Seated French Press:
45x15

Single Arm DB Hammer Preacher Curls:
45x12

Tricep cable Pushdowns:
66x30

Comments:
Nothing to see here.

[TonySturch]

Thursday, July 15, 2021

Lat Pulldowns:
120x20

Pec Deck:
66x20

Cable Row:
120x25

Cable Crossovers:
66x20

DB Shrugs:
90x30

DB Lateral Raise to O/H Fly:
30x12

Standing DB Curls:
50x12

Incline DB French Press:
50x12

Reverse Curls:
100x10

Diamond Pushups:
BWx40

Comments:
Three this week!

[TonySturch]

Wednesday, July 28, 2021

Pullups:
BWx20

Flat BB Bench:
275x18 (fail)

BB Row:
225x12 (Lower Back Zing!)

Incline BB Smith Bench:
205x25

DB Shrugs:
90x30

DB Arnold Press:
60x16

Standing EZ Bar Curls:
100x16

CGBP:
165x25

Standing DB Hammer Curls:
60x12

French Press:
45x16

Comments:
Took a long break, and stretched after the lower back pain. Worked through slowly. Not so horrible right now, but worried it will lock up later today.

[TonySturch]

Monday, Aug 2, 2021

Pullups:
BWx20

Flat BB Bench:
275x16

DB Row:
90x20

Incline BB Smith Bench:
205x20

DB Shrugs:
90x30

DB Arnold Press:
60x15

Standing EZ Bar Curls:
100x15

CGBP:
165x20

Standing DB Hammer Curls:
60x12

French Press:
45x15

Comments:
Had a good buddy's wedding saturday, then a recovery day yesterday. Still feeling the effects. Pinched a nerve in my foot somehow, my toe has been numb for two days. Hope it clears up soon.

[TonySturch]

Wednesday, Aug 4, 2021

Chinups:
BWx20

Flat BB Bench:
225x28

Cable Row:
120x25

Incline DB Bench:
90x20

DB Shrugs:
90x30

DB Shoulder Press:
60x20

Seated DB Curls:
45x12

Incline Seated French Press:
45x15

Single Arm DB Hammer Preacher Curls:
45x15

Tricep cable Pushdowns:
66x30

Comments:
Feeling a little better today.

[TonySturch]

Monday, Aug 9, 2021

Weight: 215.0

Pullups:
BWx20

Flat BB Bench:
275x17

DB Row:
90x20

Incline BB Smith Bench:
205x25

DB Shrugs:
90x30

DB Arnold Press:
60x15

Standing EZ Bar Curls:
100x15

CGBP:
165x20

Standing DB Hammer Curls:
60x12

French Press:
45x15

Comments:
Keeping the weight up in a caloric deficit. It feels heavy though. But not bad considering.

[TonySturch]

Wednesday, Aug 11, 2021

Chinups:
BWx20

Flat BB Bench:
225x28

Cable Row:
120x25

Incline DB Bench:
90x20

DB Shrugs:
90x30

DB Shoulder Press:
60x20

Seated DB Curls:
45x12

Incline Seated French Press:
45x15

Single Arm DB Hammer Preacher Curls:
45x15

Tricep cable Pushdowns:
66x30

Comments:
Meh.

[TonySturch]

Friday, Aug 13, 2021

Lat Pulldowns:
120x20

Pec Deck:
66x20

Cable Row:
120x25

Cable Crossovers:
66x20

DB Shrugs:
90x30

DB Lateral Raise to O/H Fly:
30x12

Standing DB Curls:
50x12

Incline DB French Press:
50x12

Reverse Curls:
100x10

Diamond Pushups:
BWx40

Comments:
Not bad. Ten year anniversary tonight, which means BIG MEAL!!!!

[TonySturch]

Monday, Aug 23, 2021

Weight: 212.0

Pullups:
BWx20

Flat BB Bench:
275x17

DB Row:
90x20

Incline BB Smith Bench:
205x25

DB Shrugs:
90x30

DB Arnold Press:
60x15

Standing EZ Bar Curls:
100x15

CGBP:
165x20

Standing DB Hammer Curls:
60x12

French Press:
45x15

Comments:
Had the week off to go upstate and do some flow MTB riding, and some water skiing. Rained a lot, but still got some fun in there with the kids.

[TonySturch]

Wednesday, Aug 25, 2021

Chinups:
BWx20

Flat BB Bench:
225x28

Cable Row:
120x25

Incline DB Bench:
90x20

DB Shrugs:
90x30

DB Shoulder Press:
60x20

Seated DB Curls:
45x12

Incline Seated French Press:
45x15

Single Arm DB Hammer Preacher Curls:
45x15

Tricep cable Pushdowns:
66x30

Comments:
Keeping the pace.

[TonySturch]

Friday, Aug 27, 2021

Lat Pulldowns:
120x20

Pec Deck:
66x20

BB Row: (Smith)
205x15

Incline DB Flys:
50x15

BB Shrugs: (Smith)
205x25

DB Lateral Raise to O/H Fly:
30x12

Standing DB Curls:
50x12

Skull Crushers:
100x15

Reverse Curls:
100x10

Diamond Pushups:
BWx40

Comments:
Another good week. Not bad.

[TonySturch]

Friday, Sept 3, 2021

Pullups:
BWx20

Pec Deck:
66x20

Cable Row:
120x25

Incline DB Flys:
50x15

DB Shrugs:
90x30

Standing DB Shoulder Press:
60x12

Standing EZ Curls:
100x15

Skull Crushers:
100x15

DB Curls:
50x15

DB French Press:
45x15

Comments:
Wrist sprain is still dogging me. Tried bench and failed spectacularly. Hurt the rest of the workout.

[TonySturch]

Friday, Sept 10, 2021

Pullups:
BWx20

Flat BB Bench:
225x25

DB Row:
90x20

Incline DB Bench:
90x20

DB Shrugs:
90x30

DB Arnold Press:
60x15

Standing EZ Curls:
100x15

Skull Crushers:
100x16

DB Curls:
60x12

DB French Press:
45x16

Comments:
Wrist is still banged up pretty good. Doing the best I can. Bench had some serious soreness, not not quite pain as long as I kept my wrist in a good position. Sore throughout the workout, but usable.

[TonySturch]

Monday, Sept 13, 2021

Pullups:
BWx20

Flat BB Bench:
225x28

DB Row:
90x20

Incline DB Bench:
90x20

DB Shrugs:
90x30

DB Arnold Press:
60x15

Standing EZ Curls:
100x15

Skull Crushers:
100x15

DB Curls:
60x12

Cable Pushdowns:
66x30

Comments:
Oh man, the wrist is still pretty banged up. Very sore and painful trying to bench. Its all in the angle of the wrist, DBs are fine. EZ bar is fine. Flat bench and smith are painful. Hopefully its still on the mend.

[TonySturch]

Wednesday, Sep 15, 2021

Chinups:
BWx20

Flat BB Bench:
225x26

Cable Row:
120x25

Incline DB Bench:
90x20

DB Shrugs:
90x30

DB Shoulder Press:
60x20

Seated DB Curls:
45x12

Incline Seated French Press:
45x15

Standing DB Hammer Curls:
50x15

Single DB Seated Tricep Extension:
60x20

Comments:
Not bad, but nothing great. Keeping the pace.

[TonySturch]

Friday, Sep 17, 2021

Lat Pulldowns:
120x20

Pec Deck:
120x20

Cable Row:
120x26

Incline DB Flys:
50x15

DB Shrugs: (somewhat behind back)
90x30

DB Lateral Raise to O/H Fly:
30x10

Standing DB Curls:
50x12

DB French Press:
50x15

Reverse Curls:
100x15

Skull Crushers:
100x16

Comments:
Another full week. Three workouts. Two bike rides, with more coming this weekend.

[TonySturch]

Monday, Sept 20, 2021

Pullups:
BWx20

Flat BB Bench:
225x27

BB Row:
225x12

Incline DB Bench:
90x20

BB Shrugs:
225x25

DB Arnold Press:
60x16

Standing EZ Curls:
100x15

Skull Crushers:
100x15

DB Curls:
60x12

DB Flat French Press:
50x12

Comments:
Not bad but my wrist is still really banged up.

[TonySturch]

Wednesday, Sep 22, 2021

Chinups:
BWx20

Flat BB Bench:
225x26

DB Row:
90x20

Incline DB Bench:
90x25

DB Shrugs:
90x30

DB Shoulder Press:
60x25

Seated DB Curls:
45x12

Incline Seated French Press:
45x15

Single DB Preacher Hammer Curls:
45x15

Cable Pushdowns:
66x30

Comments:
Feeling slightly better. The wrist had more stability but still some major soreness, bordering on sharp pain. Still, seems like a slow improvement is being made.

[TonySturch]

Friday, Sep 24, 2021

Weight:
206

Lat Pulldowns:
120x25

Pec Deck:
120x25

Cable Row:
120x25

Incline DB Flys:
40x20

DB Shrugs: (somewhat behind back)
90x30

DB Lateral Raise to O/H Fly:
30x10

Reverse Curls:
100x15

Skull Crushers:
100x15

Standing DB Curls:
50x15

O/H Single DB Tricep Ext:
90x15

Comments:
Not bad. Another 3 day week, plus bike rides. Still going light because of the wrist sprain. Losing weight, but not really looking like I am. Hopefully I'm not just losing strength. Whatever it is, I's definitely helping on the bike.

Beer:
Brewed 18 gallons yesterday. Frootloop IIPA, a Rye IPA, and a Pumpkin Ale. Its bubblin already.

[TonySturch]

Monday, Sept 27, 2021

Pullups:
BWx20

Flat BB Bench:
225x28

BB Row:
225x12

Incline DB Bench:
90x25

BB Shrugs:
225x25

DB Arnold Press:
60x15

Standing EZ Curls:
100x15

Skull Crushers:
100x15

DB Curls:
60x12

DB Incline French Press:
50x12

[TonySturch]

Wednesday, Sep 29, 2021

Chinups:
BWx20

Flat BB Bench:
225x26

DB Row:
90x20

Incline DB Bench:
90x25

DB Shrugs:
90x30

DB Shoulder Press:
60x25

Seated DB Curls:
45x12

Flat DB French Press:
45x15

Single DB Preacher Hammer Curls:
45x15

Cable Pushdowns:
66x30

[TonySturch]

Friday, Oct 1, 2021

Weight:
207

Lat Pulldowns:
120x25

Pec Deck:
120x25

Cable Row:
120x25

Incline DB Flys:
45x20

DB Shrugs: (somewhat behind back)
90x30

DB Lateral Raise to O/H Fly:
30x10

Reverse Curls:
100x15

Skull Crushers:
100x15

Standing DB Curls:
50x15

O/H Single DB Tricep Ext:
90x15

Comments:
Wrist is still banged up...

[TonySturch]

Monday, Oct 4 2021

Pullups:
BWx20

Flat BB Bench:
225x28

BB Row:
185x15

Incline DB Bench:
90x25

BB Shrugs:
275x20

DB Arnold Press:
60x15

Standing EZ Curls:
100x15

Skull Crushers:
100x15

DB Curls:
60x12

DB Incline French Press:
50x12

Comments:
The wrist is still really sore. The bike ride really beat it up over the weekend for some reason. It seems stronger and more stable, but also more sore.

[TonySturch]

Wednesday, Oct 6, 2021

Chinups:
BWx20

Flat BB Bench:
225x28

DB Row:
90x20

Incline BB Bench: (Smith)
205x20

DB Shrugs:
90x30

DB Shoulder Press:
60x25

Seated DB Curls:
40x15

Flat DB French Press:
45x15

Single DB Preacher Hammer Curls:
45x15

Cable Pushdowns:
66x30

Comments:
Used gloves today which seemed to help. There isn't much wrist support, but the little bit of velcro seems to help, and at least its less pressure on the palm. I was finally able to do smith incline bench this week, which is an improvement. But damn, this thing is still very sore.

[TonySturch]

Friday, Oct 8, 2021

Lat Pulldowns:
120x25

Pec Deck:
120x25

Cable Row:
120x25

Incline DB Flys:
45x20

DB Shrugs: (somewhat behind back)
90x30

DB Lateral Raise to O/H Fly:
30x10

Reverse Curls:
100x15

CGBP: (Smith)
115x30

Standing DB Curls:
50x12

O/H Single DB Tricep Ext:
90x15

Comments:
Tired today, but the wrist held up well.