SEP. 14 – ME BP

rotator cuff exercises (super set)- 2×20 ea.
BP
95×5
135×5
185×3
225×3
275×3
315×3
365×5 <-- 3 boards/add Metal Viking Pro bench shirt 405x3 <-- 3 boards 455x1 <-- 2 boards 495x0 <-- no boards/2 inches from touching 515x0 <-- no boards/missed half way up fat v-bar pulldowns - 3x12 pressdowns - 3x12 Tonight’s workout was good despite the failed attempts on my last two benches. The weights flew up even on the last two attempts. The second to the last was two inches from touching and I pressed the weight back up. On the last one I was able to blast it off my chest and missed about half way up. My elbow is better and I can now start making progress on my bench once again. I am really close to being back where I was before Seniors on my bench. I need to work on my form and refine my technique. I also need to increase the weights on board presses to get my lockout back up to where it was and even better.

SEP. 12 – ME SQ/DL

lower body stretching and hip mobility
high box sq w/manta ray (14″ box)
55×5
145×5
235×3
325×3
415×3
455×1
505×1
555×0
535×0
45° hypers w/power bar – 45×12, 95×12, 135×12
super set
Chain leg raises 2 chains – 3×15
Seated calf raise 115x3x20
super set
GHR w/back raised 12″ – 3×12
rev. hypers – 270x3x12

SEP. 11 – DE BP

band pressdowns w/light band – 1×100
rotator cuff exercises (super set) – 2×20 ea.
DE BP w/90lbs chain – 185x8x3, 235×2, 275×2, 325×1
4 board press w/fat bar & 90lbs of chain
320×3, 360×3, 320×4
DB Shoulder Press
60×15, 70×12, 80×8
Fat Bar Supinated Pulldowns – 3×12
Allen Core Wheel w/sled – 25lbs x 3 75′ trips

SEP. 10 – Extra Workout

super set
leg press – 315×10, 405×10, 495x2x10
leg press calf raise – 315×15, 405×15, 495x2x15
leg ext. – 100x3x10
super set
standing calf raise – 400x3x15
hise shrugs – 400x3x10
rear delt machine – 100×10, 110×10, 120×10, 150×10
super set
chest supported rows – 110×10, 150×10, 190×10
kelso shrugs – 110×10, 150×10, 190×10
super set
lat pulldowns – 80x3x10
pulldown shrugs – 80x3x10
hammer curls – 60×8, 70×8, 80×8
preacher curl machine – 80×10, 110x2x10
wrist roller machine – 35×3