Finally think I'm respectable enough to post again!

[Stewart14]

3/26/17

squats
210 x 5
240 x 3
265 x 7
240 x 5
210 x 10

pendlay rows
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

decline crunches
45 x 10
45 x 10
45 x 10

 

[Stewart14]

3/28/17

bench press
210 x 5
240 x 3
265 x 6
240 x 5
210 x 10

chinups
40 x 5
40 x 5
40 x 5
40 x 5
40 x 5

standing overhead press
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

 

[Stewart14]

3/30/17

legs and lower back all screwed up, doing the only exercise i can tolerate at the moment

lever squat machine
230 x 5
265 x 5
300 x 11
300 x 4
285 x 10
265 x 10
250 x 10

decline crunches
4 sets

shit workout. oh well. we press on

 

[Stewart14]

3/31/17

pendlay rows
145 x 5
170 x 5
190 x 11
190 x 4
180 x 10
170 x 10
160 x 10

neutral grip pulldowns
160 x 8
150 x 10
140 x 10
130 x 10

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

 

[Stewart14]

4/1/17

bench press
185 x 5
215 x 5
240 x 8
240 x 7
230 x 9
215 x 9
200 x 9

1 arm landmine press
70 x 10
65 x 10
62.5 x 10
57.5 x 10

pushdowns
3 sets of 10

another shit workout. seems to be the norm lately. Gonna blame this one on lack of sleep last night cause I don't want to believe I'm getting weaker

 

[Stewart14]

4/2/17

lever squat machine
250 x 3
285 x 3
320 x 13
285 x 10
265 x 10
250 x 10

decline crunches
4 sets

 

[Stewart14]

4/4/17

pendlay rows
160 x 3
180 x 3
205 x 8
205 x 2
180 x 10
170 x 10
160 x 10

neutral grip pulldowns
160 x 9
150 x 10
140 x 10
130 x 10

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

 

[Stewart14]

4/6/17

bench press
200 x 3
230 x 3
255 x 7
255 x 3
230 x 9
205 x 10

pendlay rows
205 x 10
205 x 8

landmine press
70 x 10
65 x 10
62.5 x 10
57.5 x 10

tricep pushdowns
3 sets of 10

took it easy today since i want to repeat this workout on sunday before goi g on vacation next week. workout will be all screwed up until i get back

 

[Stewart14]

4/7/17

lever squat machine
265 x 5
300 x 3
335 x 10
285 x 10
265 x 10
250 x 10

neutral grip pulldowns
160 x 10
150 x 10
140 x 10
130 x 10

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

decline crunches
50 x 10
50 x 10
50 x 10

 

[Stewart14]

4/9/17

bench press
215 x 5
240 x 3
270 x 5
230 x 10
215 x 10
200 x 10

pendlay rows
215 x 8
180 x 10
170 x 10
160 x 10

seated overhead press from rack
140 x 8
130 x 10
120 x 10
115 x 10

 

[Stewart14]

4/17/17

bench press
200 x 12
215 x 10
235 x 8
250 x 6

pendlay rows
165 x 12
180 x 10
190 x 8
205 x 6

dips
10 x 12
25 x 10
40 x 8
55 x 6

 

[Stewart14]

4/19/17

lever squat machine
280 x 12
300 x 10
325 x 8
345 x 6

chinups
bw x 12
10 x 10
25 x 8
40 x 6

 

[Stewart14]

4/21/17

bench press
205 x 12
220 x 10
235 x 8
250 x 6

pendlay rows
170 x 12
180 x 10
195 x 8
205 x 6

dips
10 x 12
25 x 10
42.5 x 8
57.5 x 6

 

[Stewart14]

4/22/17

lever squat machine
240 x 15
260 x 13
285 x 11
305 x 9

chinups
bw x 15
bw x 11 rp 2
bw x 9 rp 2
15 x 9

trap bar holds
135 x 80 seconds
145 x 70 sec
160 x 60 sec
170 x 50 sec

 

[Stewart14]

4/24/17

bench press
175 x 15
190 x 13
210 x 11
225 x 9

pendlay rows
145 x 15
160 x 13
170 x 11
185 x 9

dips
bw x 15
bw x 13
15 x 11
30 x 9

 

[Stewart14]

4/26/17

lever squat machine
325 x 8
325 x 8
325 x 8
325 x 8

chinups
25 x 8
25 x 8
25 x 8
25 x 8

trap bar holds
185 x 45 s
185 x 45 s
185 x 45 s

 

[Stewart14]

4/28/17

bench press
190 x 5
220 x 5
250 x 8
250 x 7
235 x 9
220 x 8
205 x 9

pendlay rows
155 x 5
175 x 5
200 x 11
200 x 4
190 x 10
175 x 10
165 x 10

dips
50 x 10
35 x 10
15 x 10
bw x 10

 

[Stewart14]

4/30/17

lever squat machine
285 x 12
305 x 10
325 x 8
350 x 6

chinups
bw x 12
15 x 10
30 x 8
45 x 6

trap bar holds
165 x 60s
180 x 50s
190 x 40s
205 x 30s

 

[Stewart14]

5/2/17

bench press
205 x 12
220 x 10
235 x 8
250 x 6

pendlay rows
165 x 12
180 x 10
190 x 8
205 x 6

dips
10 x 12
25 x 10
45 x 8
60 x 6

 

[Stewart14]

5/4/17

decided to try some 5x5 linear to get my lifts up. doing too much work overall hopefully this will be a nice break and still give me results

squats
135 x 5
160 x 5
190 x 5
215 x 5
240 x 5
started low due to my knee and back. so far so good

bench press
135 x 5
165 x 5
190 x 5
215 x 5
245 x 5

pendlay rows
135 x 5
135 x 5
155 x 5
175 x 5
195 x 5

ez bar curls
100 x 8
100 x 8
100 x 8

 

[Stewart14]

5/5/17

yeah, well the 5x5 lasted a day. had a chat with a friend at the gym and the conversation enlightened me to when I made my best progress using the 531 principles, so I went back to it. Just trying to manage it better by doubling up on some exercises to keep the days to 3 a week. I've gotta just bite the bullet and go with it

bench press
205 x 3
230 x 3
260 x 6
260 x 4
230 x 10
220 x 9
205 x 10

pendlay rows
210 x 10
190 x 10
175 x 10
165 x 10

dips
+50 x 10
+35 x 10
+20 x 10
+5 x 10

 

[Stewart14]

5/8/17

bench press
205 x 12
225 x 10
240 x 8
255 x 6

chinups
bw x 12
15 x 10
30 x 8
45 x 6

dips
15 x 12
30 x 10
50 x 8
65 x 6

 

[Stewart14]

5/10/17

Trap bar deads
280 x 10
300 x 8
320 x 6
300 x 8

Pendlay rows
180 x 10
190 x 8
205 x 6
190 x 8

Ez bar curls
95 x 10
100 x 8
110 x 6
100 x 8

 

[Stewart14]

5/13/17

Lever squat machine
265 x 14
285 x 12
310 x 10
285 x 12

Pendlay rows
155 x 14
170 x 12
180 x 10
170 x 12

Ez bar curls
85 x 14
90 x 12
100 x 10

 

[Stewart14]

5/12/17

bench press
225 x 10
240 x 8
255 x 6
240 x 8

chinups
15 x 10
35 x 8
50 x 6
35 x 8

dips
35 x 10
50 x 8
65 x 6
50 x 8

 

[Stewart14]

5/15/17

bench press
195 x 14
210 x 12
225 x 10
210 x 9 rp 3

neutral grip pulldowns
120 x 14
130 x 12
140 x 10
130 x 12

1 arm shoulder press on squat machine
55 x 14
60 x 12
62.5 x 10
60 x 12

landmine rows
60 x 14
65 x 12
70 x 10
65 x 12

 

[Stewart14]

5/17/17

lever squat machine
285 x 12
310 x 10
330 x 8
310 x 10

rack pulls
230 x 12
245 x 10
265 x 8

ez bar curls
90 x 12
100 x 10
105 x 8

 

[Stewart14]

5/19/17

bench press
195 x 5
225 x 5
255 x 7
255 x 6
240 x 6 rp 3
225 x 8 rp 2
210 x 9 rp 1

standing 1 arm press on squat machine
65 x 10
60 x 10
55 x 10
52.5 x 10

tri pushdowns
4 sets of 10

 

[Stewart14]

5/20/17

rack pulls
230 x 5
265 x 5
300 x 10
300 x 5
280 x 10
265 x 10
245 x 10

lever squat machine
330 x 10
310 x 10
285 x 10
265 x 10

 

[Stewart14]

5/22/17

chinups
bw x 5
20 x 5
45 x 8
45 x 7
30 x 8 rp 2
20 x 8 rp 2
5 x 10

landmine rows
75 x 10
70 x 10
67.5 x 10
62.5 x 10

ez bar curls
105 x 10
100 x 10
90 x 10