AUG. 31 – ME BP

Rotator cuff exercises (super set)- 2×20 ea.
Single arm mini band pressdowns – 3×20 ea.
BP
45×5
95×5
135×5
185×3
225×3
275×3
315×3 <-- off 3 board 365x3 <-- off 3 board/add Metal Viking Pro 405x3 <-- off 3 board 455x1 <-- off 3 board 485x1 <-- off 3 board Rack lockouts - 365x5, 405x5, 455x3 DB Laterals - 20x3x12 My elbow was feeling a lot better during the workout tonight. Since I have gained some muscle my shirt is fitting better. My shirt was a little loose a couple weeks ago due to weight loss. That training session wasn't very good. But tonight was a good workout and I am back on track.

AUG. 30 – Extra Workout

Super Set
Leg press – 250×15, 350×15, 390×15
Leg press calf raise – 250×15, 350×15, 390×15
Super Set
Standing calf raise – 400×12
Hise shrugs – 400×12
Rear Delt Machine – 110×12, 150×12, 170×10
Shrug Machine – 180x3x15
Kelso shrugs – 135x3x12
Chest supported rows – 150x3x12
Super Set
Lat pulldowns – 80x3x12
V-bar pulldowns – 80x3x12
Ez curl bar curls – 90x3x10
Preacher curl machine – 50x3x12
Allen core wheel – 40 feet x 3 trips

AUG. 29 – ME SQ/DL

Stretching
Deadlift w/120lbs of chain (chains used on all sets)
135×3
225×3
315×3
405×3 <-- added Metal Deadlifter w/straps down 500x3 550x1 600x1 <-- straps up Super Set
GHR raised 12″ – 2×12, 1×12 w/light band
Rev. Hypers – 180x2x12, 270×12
Pulldown abs – 50x3x15

AUG. 28 – DE BP

Rotator Cuff exercises (super set)- 2×20 ea.
Light band pressdowns – 1×100
Light band face pulls – 1×100
DE BP w/chains – 185x9x3
MM 4 Board Press – 365×5, 405×3, 405×0
DB Cleans – 25x3x12
Super Set
Lat pulldowns w/fat pro-style bar – 3×12
Arnold press – 25×10, 35×10, 45×10
Chain leg raises (2 chains)- 3×15

AUG. 27 – Extra Workout

Super Set
Close Stance Leg Press – 150×15, 250×12, 350x2x10
Leg Press Calf Raises – 150×15, 250×12 350x2x12
Leg Ext. – 100x3x10
Leg Curls – 100x3x10
Super Set
Standing Calf Raise – 350x3x12
Hise Shrugs – 350x3x12
Chest Supported Rows – 150×10, 200x2x10
Rear Delt Machine – 110x3x10
Kelso Shrugs – 90x3x12
Spider Curls w/straight bar – 60x3x10
Hammer Curls (no rest between sets)- 50×10, 40×10, 30×10, 20×10
Tibia Machine – 50x3x12
Wrist Roller – 60x4x10 (over hand and under hand)
Shrug Machine – 180x3x12
Leg Raises – 3×12
This workout took about 35 minutes to complete. The plan is to do an extra workout like this each week. I haven’t been doing much quad work and by adding it my deadlift should improve. I use a close stance to mimic my deadlift stance.