October 13, 2014 Upper

• Guillotine Press: 185*3 205*3 225*2 235*1
• Pullups: 75*2 75*2 75*2
• Push Press: 225*1 235*1
• T-Bar Rows: 160*3 170*3 180*2
• Face Pulls: 30*8 45*8

Threw facepulls in.  Man I love guillotine presses. Also threw in some weighted pullups here. Went well

April 28, 2014 Upper Body

• Bench Press: 225*3 250*3 265*3 275*2 290*1 300*1 305*1
• BB Rows: 185*3 205*3 225*2
• Push Press: 185*2 205*1 225*1
• Face-Pulls: 40*8 60*4
• Unilateral Cable Reverse Laterals: 30*4 - r. shoulder

Cut is going well, not really losing any strength at all.  Right shoulder is feeling better, still not 100% , took it easy on the push presses. Tried to work around the shoulder where I could.  Was talking to someone, they said it actually sounds like a pec minor issue.  Also, benching went well. Went back to using an arch after doing it completely flat the last few weeks, definitely felt a power bump. yaaaay. 

February 20, 2014 Upper Body

• Incline Bench Press: 225*4,3,3,2,2,2,2,21,1,1,2 (13:41/25 reps)
• Cable Rows: 200*6 200*6 200*4
• Seated Press (in squat rack): 135*4 135*3 135*5
• Cable Face Pulls: 20*10 30*10 40*10
• DB Lateral Raises: 15*10 20*6

35 minutes

Decided to try a timed challenge here, how quickly could I get to 25 reps on 225 with incline benching. I was still tired from flat benching 2 days ago, probably would've done much better if I was fresher. Rest of session went good. Want to do some stuff for mid-back and rear delts next couple sessions, hence face pulls. 

July 11, 2013 Upper Body / Light

• Incline Bench Press: 185*10 205*3-weak link found 295*7
• Pullups: 40*8 40*7 40*7
• Standing Press: 135*8 135*6 135*6
• Unilateral T-Bar Rows: 155*6 165*5
• TRX Reverse flyes: 2 - faceplant
• TRX Feet Elevated Pushups: 8, 10
• Face-Pulls: 25*10 35*12

 43 minutes

So I decided to incorporate higher rep stuff into my routine.  Every other week I'm going to go light on an upper body day; this week was Thursday, this coming week Monday will be my light day.  On lower body days I'll go medium weights instead of light.   I think I found what's been missing in my training. After that 185*10 on incline bench I was so gassed I could barely get 3 at 205 a few minutes later.  It's like I have 0 lactic acid tolerance.  It was the same for every lift here really, I wasn't getting nearly enough reps on anything really.   So that's good to know...Tried some trx stuff...the reverse flyes are ridiculously hard, I face planted after two of them. Even the pushups, I felt as much in my rhomboids as my chest. 

May 16, 2013 Upper Body

• Incline Bench Press (Paused Rep) Cluster Set: 225*1,1,1,1,1,235*1,1,1,1,1
• Pullups: 80*3 80*3 80*2
• Standing Press: 145*3 165*2 155*4
• Unilateral T-Bar Rows: 145*6 155*5
• DB Flat: 120*4
• Face-Pulls: 25*10 40*10

45 minutes

225 was too light on cluster, upped to 235 halfway through. 

May 2, 2013 Upper Body

• Bench Press (3 minutes): 135*57
• Pullups: 7583 75*3 75*2
• DB Seated Press: 75*5 80*5 85*2
• Ring Pullups: BW*10 BW*8
• Face pulls: 25*8 35*7

45 minutes

was feeling pretty flat, allergies bothering me so I took a claritan.  They don't make you drowsy, but they still make me feel pretty flat.  Decided to do one of the challenges they have at my gym; in this case most bench press reps in 3 minutes with 135.  I'm already in the top 10, and top in my weight class.  Didn't beat my PR on it, but I'm satisfied.  Did my pullups, then did some DB seated press.  Ring pullups since we have new rings....wow surprisingly hard on my forearms.  Finished with some face-pulls.    Took a progress picture after the workout, here it is (199.5 lbs).  Pretty happy with results of the cut so far.  Still got a couple pounds left I think though.  

October 13, 2011 Upper

• Incline Bench: 225*7 225*6 215*6
• Neutral Grip Pullups: 14, 9
• Dips: BW*15 BW*13 BW*8
• Standing Press: 145*5 145*4
• Face Pulls: 60*12 60*13

FINALLY got dips to work without hurting my clavicles.  I was going too low before I believe and putting too much stress on them. This was MUCH better.  My shoulders were jelly after doing them and the inclines so my standing press numbers took a dip here.  Felt great doing the dips though. Totally worth it. 

September 30, 2011 Lower

• Deadlifting: 405*1 420*1
• Trap-Bar Deadlifts: 405*5 405*3 405*3
• Double Mini-Banded Hypers: 15, 15
• Face Pulls: 60*10 70*10
• Weighted P.U.P.P.: 8kg*1:00 8kg*1:00 8kg*1:00

ugh. Probably should've taken the week off from deadlifting after breaking my trap-bar record last week, but I had already rested two weeks ago after my birthday, didn't want to do it again.  Completely flat, back was tired, exhausted actually.  Legs were dead.  Put some weight on my back for the PUPPs

September 2, 2011 Lower NEW DEADLIFT RECORD!!!

• BB DL: 405*1 435*1 455*1 475*1 NEW PR!! Holy Crap....
• Good Mornings: 135*3 185*3 205*3 225*1
• Batwings: 45*6 45*4
• Face Pulls: 60*10 70*10
• Ab Wheel: 10, 6

yeah....like the title says.  Wow....so I did the first sets and felt like I was pulling pretty easily.  I actually barely rested between the 455 and 475, maybe a minute.  I usually rest like 3-5 minutes between sets of deads.  My form wasn't pristine, but whose is when they're going for a deadlift PR.  It wasn't as bad as I thought it was going to be though, the mid back work I'm doing must be working.  I toyed around with 485...but that was NOT moving.  I think I could've had 480 if I had gone for it after the 455.  Followed with good mornings to finish off destroying my posterior chain.   Rest of workout went well too.  I put some calculations below for perspective, seeing as I set my previous record when I was 231 lbs.  I was actually a bit light this week, at 198.

Previous record:
470 @ 231 lbs. BW (2.03x bodyweight)

New record:
475 @ 198 lbs. (2.4x bodyweight)

August 15, 2011 Upper Body

• BB Flat Bench: 245*10 250*6?7? 240*8
• Pullups: 55*3 55*3 45*4 BW*10
• Unilateral DB Bench: 100*6 105*5
• Push Press: 135*3 185*4 205*2 215*X 185*4
• Face Pulls: 50*13 60*12 70*10

Good times.  Might've had 7 @ 250, but I lost count.  Pullups went great, whole workout I was pumped up.  That BW*10 set I just did for fun, felt easy after doing them weighted.  Missed 215, but had good velocity on my other push press attempts.  All around good session. 

August 8, 2011 Upper

• BB Flat Bench: 240*11 245*10 250*5
• Pullups: 45*4 45*4 45*3
• Pullup Iso Hold: 25 seconds
• Unilateral DB Flat Bench: 105*2 100*4
• Push Press: 135*6 185*3 205*1 205*1
• Face Pulls: 40*12 50*12 70*8

Continuing to add on to my 10 rep max on benching. That 250 set I was just totally exhausted for.  I'm going to keep adding weight on for pullups...I realize I keep trying to get stronger at them, but never consistently add weight.  Iso Hold went well too, used chalk and really squeezed mid-back.  Push Press went great, I need to focus more on dipping back instead of putting stress on my knees and pushing them forward when I dip down on Push Pressing.  Added face-pulls, I want to make sure I don't end up with a kyphosis  going on my spine. Wasn't sure if they were working my rhomboids properly then I tried flexing them between sets....yeah....the face pulls are working just fine.