Finally think I'm respectable enough to post again!

[Stewart14]

10/22/16

squats
205 x 8
240 x 8
255 x 8
270 x 5
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10

ez bar curls
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10

 

[Stewart14]

10/24/16

low incline bench press
180 x 5
210 x 5
240 x 9
240 x 6
225 x 10
210 x 10
195 x 10

1 arm shoulder press on squat machine
72.5 x 8
67.5 x 10
62.5 x 10
60 x 10

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

 

[Stewart14]

10/26/16

chin-ups
bw x 5
15 x 3
40 x 6
40 x 7
5 x 10
bw x 10
bw x 10

db rows
95 x 10
90 x 10
85 x 10
80 x 10

ez bar curls
100 x 10
95 x 10
90 x 10
80 x 10

 

[Stewart14]

10/28/16

bench press
190 x 5
220 x 5
250 x 8
250 x 7
235 x 8
220 x 8

db shoulder press
65 x 10
60 x 10
55 x 10
50 x 10

tri pushdown
4 sets of 10

 

[Stewart14]

10/29/16

rack pulls
240 x 5
280 x 5
315 x 10
315 x 5
295 x 10
280 x 10
260 x 10

that's it. no time to workout today. squeezed it in

 

[Stewart14]

10/31/16

underhand rows
195 x 10
185 x 10
170 x 10
160 x 10

neutral grip pulldowns
170 x 8
160 x 9
145 x 10
135 x 10

db rows
95 x 10
90 x 10
85 x 10

db curls
40 x 10
40 x 10
40 x 10

 

[Stewart14]

11/2/16

bench press
205 x 3
235 x 3
265 x 6
265 x 4
235 x 10
220 x 10
205 x 10

high incline press
185 x 6
175 x 8
160 x 8
150 x 9

db shoulder press
65 x 8
60 x 10
55 x 10

tri pushdowns
3 sets of 10

 

[Stewart14]

11/3/16

squats
265 x 8
250 x 10
230 x 10
215 x 10

rack pulls
315 x 8
295 x 10
275 x 10
255 x 10

 

[Stewart14]

11/5/16

underhand rows
200 x 8
190 x 10
175 x 10
165 x 10

chin-ups
25 x 8
10 x 10
bw x 10
bw x 10

db rows
97.5 x 8
92.5 x 10
85 x 10
80 x 10

neutral grip pulldowns
170 x 6
160 x 8
145 x 9
135 x 10

 

[Stewart14]

11/6/16

high incline press
190 x 8
175 x 8
165 x 9
155 x 9

flat db press
105 x 6
97.5 x 8
90 x 9
85 x 8

dips
45 x 8
30 x 10
15 x 10
bw x 10

 

[Stewart14]

11/7/16

squats
270 x 8
250 x 10
235 x 10
220 x 10

rack pulls
320 x 8
300 x 10
280 x 10
260 x 10

 

[Stewart14]

11/9/16

underhand rows
205 x 8
190 x 10
180 x 10
165 x 10

chin-ups
30 x 8
15 x 10
bw x 10
bw x 10

db rows
100 x 8
95 x 10
87.5 x 10
80 x 10

 

[Stewart14]

11/13/16

high incline press
205 x 6
185 x 8
165 x 10
145 x 11

db bench
110 x 8
100 x 9
90 x 10
80 x 12

db rows
110 x 8
100 x 10
90 x 13
80 x 15

dips
50 x 11
25 x 15
bw x 17

 

[Stewart14]

11/14/16

trap bar deads
320 x 11
300 x 12
280 x 14

chin-ups
45 x 8
25 x 9
bw x 10
bw x 10

underhand rows
205 x 9
185 x 15
165 x 15

 

[Stewart14]

11/16/16

high incline press
205 x 6
185 x 9
165 x 11
145 x 12

flat db bench
110 x 8
100 x 9
90 x 10
80 x 12

db rows
110 x 10
100 x 11
90 x 14

dips
50 x 12
25 x 13
bw x 16

 

[Stewart14]

11/21/16

routine switch. feeling burned out. going to try the 5x5 routine with the ramping sets see if the less volume helps me

squats
150 x 5
180 x 5
210 x 5
240 x 5
270 x 5

bench press
140 x 5
170 x 5
195 x 5
225 x 5
250 x 5

pendlay rows
135 x 5
145 x 5
170 x 5
195 x 5
215 x 5

 

[Stewart14]

11/23/16

bench press
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3

underhand rows
210 x 3
210 x 3
210 x 3
210 x 3
210 x 3
210 x 3
210 x 3
210 x 3

high incline press
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3
195 x 3

chin-ups
35x 3
35x 3
35 x 3
35 x 3
35 x 3
35 x 3
35 x 3
35 x 3

 

[Stewart14]

11/24/16

squats
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3

pendlay rows
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3

 

[Stewart14]

11/26/16

bench press
245 x 4
245 x 4
245 x 4
245 x 4
245 x 4
245 x 4

chin-ups
35 x 4
35 x 4
35 x 4
35 x 4
35 x 4
35 x 4

high incline press
195 x 4
195 x 4
195 x 4
195 x 4
195 x 4
195 x 4

 

[Stewart14]

11/28/16

trap bar deads
325 x 4
325 x 4
325 x 4
325 x 4
325 x 4
325 x 4

underhand rows
210 x 4
210 x 4
210 x 4
210 x 4
210 x 4
210 x 4

 

[Stewart14]

11/29/16

bench press
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5

chin-ups
35 x 5
35 x 5
35 x 5
35 x 5
35 x 5

high incline press
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5

 

[Stewart14]

12/1/16

deadlifts
325 x 5
325 x 5
325 x 5
325 x 5
325 x 5

underhand rows
210 x 5
210 x 5
210 x 5
210 x 5
210 x 5

 

[Stewart14]

12/2/16

decline bench
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3

high incline
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3
200 x 3

 

[Stewart14]

12/4/16

deadlifts
245 x 5
280 x 5
320 x 11
320 x 4
300 x 10
280 x 10
265 x 10

underhand rows
190 x 10
175 x 10
165 x 10
155 x 10

 

[Stewart14]

12/5/16

decline bench press
195 x 5
225 x 5
255 x 8
255 x 7
240 x 8
225 x 10
210 x 10

chin-ups
30 x 9
20 x 9
5 x 9
bw x 10

high incline press
185 x 9
175 x 8
160 x 8
150 x 9

 

[Stewart14]

12/9/16

hurt my back the other day doing deadlifts and rows, so my workouts are going to be a little weird for a while. going to try rack pulls and rows only using very light weights and see if i can rehab this thing.

for today:
decline bench press
210 x 3
240 x 3
270 x 6
270 x 4
240 x 9
225 x 9
210 x 10

chin-ups
bw x 3
15 x 3
45 x 6
45 x 4
15 x 10
5 x 10
bw x 10

incline bench press
205 x 9
190 x 10
180 x 10
165 x 10

 

[Stewart14]

12/12/16

first day attempting to test out the back after last wednesday. reset weights way back for now

box squats
115 x 5
130 x 5
150 x 10
150 x 5
140 x 10
130 x 10
120 x 10

rack pulls
140 x 10
130 x 10
120 x 10
115 x 10

everything was ok at this point so i tried some light barbell rows and wouldn't you know it, hurt the back again. wtf? i'm so done with barbell rows. my back feels like it did last wednesday now.

good news is that the squats and rack pulls felt ok. i will stick with just that for a while assuming my back is ok by friday

3 sets of seated db curls to finish this humbling workout off.

 

[theCaptn']

What about Yates rows? More of an upright position?


Sent from my JewPhone using Trannytalk

 

[Stewart14]

12/14/16

decline bench
225 x 5
255 x 3
285 x 3
285 x 2
240 x 9
225 x 10
210 x 10

chin-ups
5 x 5
30 x 3
55 x 4
55 x 1
15 x 10
5 x 10
bw x 10

incline bench press
205 x 10
190 x 10
180 x 10
165 x 10

 

[Stewart14]

What about Yates rows? More of an upright position?


Sent from my JewPhone using Trannytalk

i tried both over and underhand with not a challenging weight and my back wasn't having it. Its not the end of the world if I can't do barbells rows for a while, so long as I can safely and slowly work up the squats and rack deadlifts back to respectable poundages