Finally think I'm respectable enough to post again!

[Stewart14]

8/14/14

Bench Press
Warmups
250 x 8
235 x 6
220 x 8
205 x 10

Hang Clean and Press
155 x 6
145 x 6
135 x 8
130 x 10

Triceps Pushdowns
4 sets of 10

 

[Stewart14]

8/15/14

Trap Bar Deadlifts
265 x 3
305 x 3
340 x 9
305 x 10
285 x 10
265 x 10
245 x 10

Decline Crunches
+35 x 10
+35 x 10
+35 x 10
+35 x 10

 

[Stewart14]

8/17/14

Chinups
bw x 10
5 x 3
30 x 3
60 x 7
30 x 9
20 x 8
5 x 9
bw x 8

Precor Single Arm Rows
105 x 8
100 x 8
90 x 9
85 x 9
80 x 10

Single Arm preacher curl machine
60 x 10
60 x 9
60 x 8
60 x 8

 

[Stewart14]

8/18/14

Standing Overhead Press
130 x 3
150 x 3
165 x 6
150 x 9
140 x 9
130 x 8
120 x 9

Incline DB Press
95 x 9
90 x 9
85 x 8
80 x 8
70 x 9

Tricep Pushdowns
130 x 10
130 x 10
130 x 10
130 x 10

Crap workout today. fooled around my last two push sessions with benching and it screwed me up. my shoulders are still hurting, and now amazingly, they both hurt, not just the right one. wtf bench press? you were so good to me my whole life, now you're fucking me over....why???? You're dead to me now!

 

[yellowmoomba]

LOL - Funny ("you're dead to me now!") comment.

Take a couple days off from pressing if your shoulders hurt. You won't shrink!! I promise. Haha

 

[Stewart14]

8/20/14

Trap Bar Deadlifts
350 x 2
350 x 2
350 x 2
350 x 2
350 x 2
350 x 2
350 x 2
350 x 2

Chinups
50 x 2
50 x 2
50 x 2
50 x 2
50 x 2
50 x 2
50 x 2
50 x 2

A little Hepburn today

 

[Stewart14]

8/21/14

Bench Press (yeah I know)
250 x 2
250 x 2
250 x 2
250 x 2
250 x 2
250 x 2
250 x 2
250 x 2

Hang Clean and Overhead Press
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2

The goal on these workouts is to add a rep on one set each workout, so next workout would be 1x3 and 7x2, etc all the way to 8x3. Then add weight and do it again. Trying bench press again with this new format to see if the lower volume doesn't hurt my shoulders as much. Jury is out.

 

[Stewart14]

8/24/14

Hang Clean and Overhead Press
140 x 5
155 x 3
175 x 5
150 x 9
140 x 9
130 x 10
120 x 10

Incline DB Press
95 x 10
90 x 10
85 x 10
80 x 10
75 x 10

Tricep Pushdowns
3 sets of 10

Worked out at home today, and made a lot of reps today. I usually shoot for 10 on all the sets but the first one, and when I work out at the gym I usually don't come this close to 10 on all the sets. Either it was a good day, or my weights at home weigh less than the ones at the gym?

 

[Stewart14]

8/25/14

Trap Bar Deadlifts
285 x 5
325 x 3
365 x 8
305 x 8
285 x 10
265 x 10
245 x 10

Decline Crunches
4 sets of 10

 

[yellowmoomba]

How's the shoulder?

 

[Stewart14]

How's the shoulder?

messed up still. So long as I stick with the overhead press and incline db press I am ok. Benching with the bar in any plane just aggravates it. The best part is now both shoulders hurt a bit! lol. And my elbow is acting up again, lol. I love getting old

 

[Stewart14]

8/28/14

Standing Overhead Press
125 x 5
145 x 5
160 x 8
150 x 8
145 x 7
135 x 8
125 x 8

Incline DB Bench
100 x 8
90 x 8
85 x 8
80 x 10

Tricep Pushdowns
130 x 10
130 x 10

Elbow acting up on me so stopped here. It was an all around shitty workout. Oh well, I was rushed and I am off of my schedule, hopefully next week I can get some normalcy back with school starting for the kids.

 

[Stewart14]

8/29/14

trap bar deadlifts
255 x 5
295 x 5
330 x 12
310 x 10
295 x 10
275 x 10

done. 2 min rest intervals equals puke. well not really but almost

 

[Stewart14]

8/31/14

pendlay rows
195 x 10
185 x 10
175 x 10
160 x 10
150 x 10

chinups
50 x 8
35 x 9
20 x 9
5 x 8
bw x 9

db preacher curls
40 x 8
40 x 8
40 x 8

 

[Stewart14]

9/1/14

incline db press
105 x 9
100 x 10
90 x 10
85 x 10
80 x 10

dips
47.5 x 10
35 x 10
17.5 x 10
5 x 10
bw x 10

 

[Stewart14]

9/3/14

Trap Bar Deadlifts
275 x 3
315 x 3
350 x 8
315 x 10
295 x 10
275 x 10

Chinups
35 x 10
20 x 10
7.5 x 10
bw x 10

Preacher DB Curls
40 x 10
40 x 9
40 x 8

 

[Stewart14]

9/4/14

Extra Workout

Chinups
bw x 5
10 x 3
35 x 3
65 x 7

DB Rows
100 x 10
90 x 10
85 x 10
80 x 10
75 x 10

EZ Bar Curls (*Trying this for first time in a while. my surgically repaired elbow doesn't like curls for some reason, even though I had surgery on the tricep tendon. When I lower the weight to the starting position, my elbow feels unstable, like it's going to crack and I get a slight feeling like it's going to dislocate). today went well actually, no problem, of course the weight isn't very heavy, but it's a start
90 x 10
85 x 10
80 x 10
75 x 10

 

[Stewart14]

9/6/14

Low Incline Bench Press
175 x 5
200 x 5
225 x 10
212.5 x 10
200 x 9
185 x 9
175 x 10

Dips
47.5 x 10
35 x 10
17.5 x 10
5 x 10
bw x 10

 

[Stewart14]

9/7/14

Lever Squats
235 x 5
270 x 5
305 x 10
287.5 x 10
270 x 10
252.5 x 10

SLDL
245 x 8
230 x 10
215 x 10
200 x 10

 

[Stewart14]

9/8/14

Pendlay Rows
150 x 5
175 x 5
195 x 10
185 x 8
175 x 10
160 x 10
150 x 10

Chinups
40 x 8
25 x 10

EZ Bar curls
90 x 11
90 x 9
90 x 9
90 x 9

 

[Stewart14]

9/10/14

Bench Press
185 x 3
215 x 3
240 x 9
200 x 12
200 x 9
200 x 8
200 x 8

Dips
35 x 12
35 x 11
35 x 11
35 x 11

Pushdowns
4 sets of 10

 

[Stewart14]

9/11/14

*Never Forget*

Trap Bar Deadlifts
295 x 5
330 x 3
370 x 8
295 x 10
295 x 10
295 x 10

Decline crunches
40 x 12
40 x 12

 

[Stewart14]

9/13/14

Chinups
25 x 5
60 x 3
85 x 3
25 x 10
25 x 10
25 x 8

Underhand Rows
175 x 10
175 x 10
175 x 10
175 x 10

EZ Bar curls
90 x 10
90 x 10
90 x 9
90 x 8

 

[Stewart14]

9/15/14

Decline Bench Press
200 x 5
225 x 3
250 x 7
240 x 8
225 x 8
212.5 x 10
200 x 10

Standing Overhead Press
130 x 10
130 x 9
130 x 9
130 x 8

Tricep Pushdowns
3 sets of 10

 

[Stewart14]

9/16/14

trap bar deadlifts
265 x 5
315 x 5
340 x 10


Rack Pulls
295 x 8
295 x 8
295 x 8

 

[Stewart14]

9/19/14

Welcome back squats

Squats
135 x 5
185 x 5
225 x 5
250 x 5
275 x 5

Deadlifts
225 x 5
315 x 1
335 x 5

 

[Stewart14]

9/21/14

Decline Bench Press
185 x 5
230 x 11
215 x 10
205 x 10
190 x 10

Standing Overhead Press
145 x 8
135 x 9
125 x 9
115 x 9

Tricep Pushdowns
3 sets of 10

 

[Stewart14]

9/22/14

Trap Bar Deadlifts
280 x 3
320 x 3
360 x 11
320 x 10

 

[Stewart14]

9/24/14

Bench Press
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Seated Overhead Press
135 x 7
155 x 3
175 x 5

EZ Bar Curls/Tricep Pushdown Superset
3 sets, not that heavy

*Nursing a sore/strained left lat and or rear delt muscle, so back work is out of the question at the moment, well two sided anyway, I could do db rows right my right arm only, but I don't want to!

 

[Stewart14]

9/25/14

Squats
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5

Deadlifts
225 x 5
275 x 5
345 x 5