Finally think I'm respectable enough to post again!

[Stewart14]

3/30/16

bench press
175 x 5
205 x 5
230 x 9
230 x 6
215 x 10
205 x 10
190 x 10

high incline press
180 x 8
170 x 8
160 x 8
145 x 9

 

[Stewart14]

3/31/16

trap bar deadlifts
260 x 3
295 x 3
335 x 10
295 x 10
280 x 10
260 x 10

 

[Stewart14]

4/2/16

chinups
+10 x 10
+20 x 8
+35 x 7
+20 x 8
+10 x 9

db rows
80 x 10
85 x 10
90 x 9
85 x 10
80 x 10

hammer curls
45 x 10
50 x 8
50 x 8
50 x 7
45 x 10

 

[Stewart14]

4/4/16

bench press
215 x 10
230 x 8
245 x 7
230 x 8
215 x 9

landmine 1 arm shoulder press (on lever squat machine)
30 x 10
35 x 10
40 x 12
35 x 14
30 x 13

 

[Stewart14]

4/6/16

trap bar deadlifts
265 x 10
285 x 10
305 x 12
285 x 13
265 x 15

 

[Stewart14]

4/7/16

low incline bench press /ss chinups
205 x 10 / bw x 10
205 x 10 / bw x 10
205 x 10 / bw x 10
205 x 10 / bw x 10

1 arm landmine shoulder press /ss landmine rows
40 x 10 / 50 x 10
40 x 10 / 50 x 10
40 x 10 / 50 x 10
40 x 10 / 50 x 10

dips /ss db curls
bw x 10 / 40 x 10
bw x 10 / 40 x 10
bw x 10 / 40 x 10

weird workout, totally kicked my ass. i didn't think it looked tough on paper when I thought it up?

 

[Stewart14]

4/9/16

chinups
bw x 5
bw x 5
+25 x 8
+25 x 7
+10 x 10
bw x 10
bw x 10

landmine rows
55 x 10
50 x 10
47.5 x 10
45 x 10

db curls
50 x 10
47.5 x 10
45 x 10
40 x 10

 

[Stewart14]

4/10/16

low incline bench press
170 x 5
200 x 5
225 x 8
225 x 7
210 x 9
200 x 8
185 x 10

1 arm shoulder press on squat machine
47.5 x 10
45 x 10
42.5 x 10
40 x 10
40 x 10

 

[Stewart14]

4/11/16

squats
205 x 5
235 x 5
270 x 9
270 x 6
250 x 9
235 x 10
220 x 10

 

[Stewart14]

4/13/16

low incline bench press /ss chinups
225 x 8 / 10 x 8
225 x 8 / 10 x 8
225 x 8 / 10 x 8
225 x 8 / 10 x 8

1 arm squat machine shoulder press /ss landmine rows
50 x 8 / 55 x 8
50 x 8 / 55 x 8
50 x 8 / 55 x 8
50 x 8 / 55 x 8

dips
25 x 8
25 x 8
25 x 8

 

[Stewart14]

4/15/16

Squats /ss DB curls
245 x 8 / 50 x 8
245 x 8 / 50 x 8
245 x 8 / 50 x 8
245 x 8 / 50 x 8

Ran out of gas on my last upper day for the curls, so I put them here. Might add in glue-ham raises next time and do a giant set. deadlifts of any kind are prob too much for my back going every 3 days frequency, so I'll just concentrate on squats

 

[Stewart14]

4/17/16

low incline bench press /ss chinups
230 x 8 / 15 x 8
230 x 8 / 15 x 8
230 x 8 / 15 x 8

1 arm squat machine shoulder press /ss landmine rows
52.5 x 8 / 60 x 8
52.5 x 8 / 60 x 8
52.5 x 8 / 60 x 8

dips /ss barbell shrugs
30 x 8 / 225 x 8
30 x 8 / 225 x 8
30 x 8 / 225 x 8

 

[Stewart14]

4/21/16

trap bar deadlifts
315 x 8
315 x 8
315 x 8
315 x 8

decline crunches
+50 x 10
+50 x 10
+50 x 10

 

[Stewart14]

4/23/16

low incline bench press /ss landmine rows
235 x 8 / 60 x 8
235 x 8 / 60 x 8
235 x 8 / 60 x 8

1 arm shoulder press on squat machine /ss neutral grip pulldowns
55 x 8 / 150 x 8
55 x 8 / 150 x 8
55 x 8 / 150 x 8

dips
35 x 8
35 x 8
35 x 8

 

[Stewart14]

4/25/16

squats
260 x 5
260 x 5
260 x 5

sldl /ss Ez bar curls
225 x 8 / 100 x 8
225 x 8 / 100 x 8
225 x 8 / 100 x 8

 

[yellowmoomba]

Hey man - looks like you are still doing well. How are the kids? Anything exciting going on ?

I'm still lifting 4 days a week. No PRs just lifting to keep my strength and look good.

 

[Stewart14]

4/27/16

low incline bench press
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5

neutral grip pulldowns /ss 1 arm shoulder press squat machine
155 x 8 / 57.5 x 8
155 x 8 / 57.5 x 8
155 x 8 / 57.5 x 8

landmine rows /ss dips
62.5 x 8 / +40 x 8
62.5 x 8 / +40 x 8
62.5 x 8 / +40 x 8

 

[Stewart14]

Hey man - looks like you are still doing well. How are the kids? Anything exciting going on ?

I'm still lifting 4 days a week. No PRs just lifting to keep my strength and look good.

hey whats up? status quo here. Kids are good, just getting older and older, kinda makes me a little sad...my daughter just turned 7, went by so fast. Reminds me of how much older I'm getting. Things aren't as easy as they used to be. Contemplating giving up on hockey cause I keep getting hurt playing and I'm just not bouncing back the way I used to. I don't know if you've been following my journal but when I fell on my elbow in January, it still is bothering me! Of course I haven't stopped lifting like I should have, but thats besides the point.

I think I settled on a routine that I kind of enjoy, just deciding whether or not to go every other day or just 3 days a week. The 3 day plan is probably better but you know I won't be able to do that

 

[Stewart14]

4/29/16

Squats
275 x 5
275 x 5
275 x 5

Sldl /SS neutral grip pull-downs
235 x 8 / 155 x 8
235 x 8 / 155 x 8
235 x 8 / 155 x 8

 

[Stewart14]

5/1/16

bench press
175 x 5
205 x 5
230 x 9
230 x 6
215 x 8
205 x 10
190 x 10

1 arm shoulder press on squat machine
60 x 8
55 x 9
52.5 x 10
50 x 10

dips
45 x 10
30 x 10
15 x 10
bw x 10

 

[Stewart14]

5/2/16

trap bar deadlifts
255 x 5
295 x 5
330 x 11
310 x 10
295 x 10
275 x 10

 

[Stewart14]

5/4/16

landmine rows
70 x 10
65 x 10
62.5 x 10
57.5 x 10
52.5 x 10

neutral grip pulldowns
155 x 8
145 x 10
135 x 10
125 x 10
115 x 10

hammer curls
45 x 10
45 x 10
45 x 10
45 x 10

 

[Stewart14]

5/5/16

Low incline bench press
190 x 3
215 x 3
245 x 6
245 x 4
205 x 10
205 x 10
205 x 10

Shoulder press on squat machine 1 arm
52.5 x 10
52.5 x 10
52.5 x 10
52.5 x 10

Dips
30 x 10
30 x 10
30 x 10
30 x 10

 

[Stewart14]

5/7/16

trap bar deadlifts
275 x 3
315 x 3
350 x 8
350 x 2
295 x 10
295 x 10
295 x 10

neutral grip pulldowns
145 x 10
145 x 10
145 x 10
145 x 10

 

[Stewart14]

5/9/16

Low incline bench press
205 x 5
230 x 3
255 x 4
255 x 4
215 x 8
205 x 9
190 x 9

1 arm shoulder press on squat machine
60 x 10
55 x 9
52.5 x 10
50 x 10

Ez bar curls /SS dips
105 x 8 / 45 x 10
100 x 9 / 30 x 10
90 x 10 / 15 x 10
85 x 10

 

[Stewart14]

5/11/16

trap bar deadlifts
315 x 10
295 x 10
275 x 10
255 x 10

neutral grip pulldowns
155 x 9
145 x 10
135 x 10
125 x 10

ez bar curls
105 x 8
100 x 9
90 x 10
85 x 10

 

[Stewart14]

5/13/16

Low incline bench press
225 x 10
210 x 10
195 x 10
180 x 10

landmine rows
70 x 8
65 x 8
62.5 x 8
57.5 x 8

1 arm shoulder press on squat machine
65 x 8
60 x8
55 x 8
52.5 x 8

Dips
50 x 8
35 x 8
15 x 8

 

[Stewart14]

5/15/16

trap bar deadlifts
325 x 8
305 x 10
285 x 10

neutral grip pulldowns
155 x 8
145 x 10
135 x 10

ez bar curls
110 x 8
100 x 9
95 x 9

 

[Stewart14]

5/17/16

low incline bench press
235 x 8
220 x 7 rp x 3
205 x 8 rp x 2

landmine rows
72.5 x 8
67.5 x 10
62.5 x 10

standing shoulder press on squat machine
65 x 8
62.5 x 10
57.5 x 10

dips
50 x 8
35 x 10
20 x 10

 

[Stewart14]

5/19/16

trap bar deadlifts
330 x 8
310 x 10
290 x 10

chin ups
25 x 8
10 x 10
bw x 10

landmine rows
75 x 8
70 x 10
65 x 10