Extra Workout

Hip Abduction Machine – 90x3x10
Hip Adduction Machine – 90x3x10
Seated Calf Raise – 250x3x20
Standing Calf Raise – 500x3x10
Hise Shrugs – 500x3x10
Face Pulls – 80x3x10
Cable Upright Rows – 60x3x10
DB Rows – 145x3x10
Two Arm DB Rows
50×10
70×10
80×10
Rear Delt Machine – 120x3x10
Pec Deck – 220x3x15
Preacher Curl Machine
170×10
200×10
170×10
Cable Rev. Curls – 60x3x10
Elliptical Trainer – 15 min.

ME BP

Rotator Cuff Work
BP
45×5
135×5
185×5
225×3
275×3
315×1
365×1
385×1 <-- add 2 boards 385x1 Lying Tricep Ext. - 95x3x10 V-Bar Pulldowns - 150x5x10 Incline Rear Delts - 15x3x10 Hammer Curls - 75x3x10

ME SQ/DL

Flexibility & Mobility Work
SQ
55×5
145×3
235×3
325×3
415×3
505×3 <-- add belt Rack Pulls (4th pin up | just below knees) 225x3 315x3 405x3 455x3 <-- add belt 495x3 <-- double overhand grip up to here 545x3 <-- switched to alternating grip 585x3 Super Set
Rev. Hyper – 180x3x20
GHR – 3×10
Pulldown Abs – 140x3x10
This was another good workout. I didn’t sleep well so I didn’t push it too hard tonight. My burglar alarm woke me up at 2:00AM and the alarm monitoring company woke me up at 4:30AM. I worked up to weights on the squats and rack pulls that made me work, but did not push my limits. This was my 4th straight week of some time of deadlift variation. The first 3 weeks I deadlifted off the floor for sets of 3 reps.

DE BP

Rotator Cuff Work
BP
45×5
95×5
135×5
185×5
225×5
295x3x5 <-- each rep paused MM 3 Board Press 315x3 365x3 405x3 V-Bar Pulldowns - 130x3x10 DB Shoulder Press - 45x3x10 DB Laterals - 30x3x10 Power Shrug Shrugs - 4 plates x3x10 Band Pull Aparts w/mini band - 1x75

Extra Workout

Leg Ext. – 100x4x10
Hip Abduction Machine – 90x5x10
Hip Adduction Machine – 90x5x10
Donkey Calf Raise – 400x5x20
Hammer Strength Low Row – 180x5x10
Pec Deck – 200x4x15
Paramount Rear Delt Machine
20×10
30x2x10
Preacher Curl Machine
110×10
155×10
200×10
Rev. Curl – 45x3x10
Wrist Curls (palms down) – 45x3x10
Overhead Cable Tricep Ext. – 50x3x10
Tricep Kickbacks – 20x3x10
Rev. Grip Tricep Pressdowns – 60x3x10
Wrist Roller Machine
45×2
65×2
Pullover Machine – 90x3x10

DE SQ

Flexibility & Mobility Work
Front SQ w/SSB
65×5
155×5
245×5
335x3x5
GHR w/light band – 5×10
45° Hypers w/light band – 3×10
Rev. Hypers – 270x3x10
Pulldown Abs – 90x3x20
Vertical Leg Raise – 3×10

ME BP

BP
45×5
135×5
225×5
275×3
315×3
405×3 <-- add Ultimate Denim Shirt | 4 boards 455x2 <-- add belt | 2 boards 495x1 <-- 1 board 545x1 <-- no touch 545x0 <-- bar shot over my face and did not touch 545x0 <-- dumped bar 545x1 <-- touched DB Incline BP - 75x3x10 Tricep Pressdowns - 50x3x10 DB Rows - 140x3x10 DB Rev. Curls - 20x3x10 DB Curls - 30x3x10 Clay Lats - 150x3x10 I had a hard time touching in my bench shirt tonight. The muscle I put on is causing me to get more support out of my shirt. In the past I was able to touch 545 fairly easy in my Ultimate Denim. The good thing was that I was able to lock my last bench press out and did not get too fatigued. In the past I would have been too fatigued and would have stopped sooner. Tonight was another indicator that I am getting good carry over from Metal Militia board presses.

ME SQ

Flexibility & Mobility Work
SQ
55×5 <-- Metal Pro Briefs 145x5 235x3 325x3 415x3 505x3 595x1 <-- add Ace Squatter w/straps down & belt 685x1 <-- straps up 760x1 <-- add wraps (full gear) 865x1 Static Hold DL 225x3 315x3 405x3 <-- add belt 495x3 Pulldown Abs - 100x3x10 GHR - 3x10 Sled Dragging - 45lbs x2 trips alt. forward & backward

DE BP

BP
45×5
135×5
185×5
225×5
285x3x5 <-- each rep paused MM 3 Board Press 315x3 365x3 405x3 PR MM 5 Board Press 405x3 425x3 Super Set
Single Arm DB Press – 55x3x10
Hammer Curls – 70x3x8
Rope Tricep Pressdowns – 50x3x10
Tate Presses – 30x3x10