October 4, 2012 Upper Body

• Incline Bench Press / Pullup Supserset: 240*3-80*3 250*3-80*2 260*2-80*2
• Pullup Iso-Hold: 23 seconds
• Standing Press: 135*7 145*4
• Paloffs: 50*10 60*10

Good session, I think I may try a muscle up next week. We'll see how that goes. Paloffs still bring out the strain/whatever in my piriformis/lower back.  All core/ab work does.  Doesn't stop me from going in on it though.  

May 07, 2012 Upper

• Bench Press: 250*3 270*3 290*2 300*2
• Pullups: 55*3 55*3 55*3 55*3
• Pullup Iso-Hold: 25 seconds
• Push Press: 185*3 205*3 225*3
• P.U.P.P.: 1:10

Not too bad...fighting off something so I was a bit lethargic but didn't embarrass myself. Going to keep building push press back up, 230 on the docket for next week

November 8, 2011 Upper / Light

• Incline Bench / Pullups S.S.: 225*5 / BW*12  215*5  / BW*8  205*5  / BW*8
• Standing Press: 135*5 145*5 150*5
• Hammer Curls: 50*8 45*8 40*8
• Battling Ropes: 40, 50, 40
• Pullup Iso-Hold: 25 Seconds

Rhomboids still trashed from previous session, oddly pullups and the iso hold did not exasperate this.  The session went well.  Today (wednesday) when I'm putting this in my delts are actually sore.  They are NEVER sore, even after standing presses, so I'm doing something right.  Apparently looking back actually the last time I did Standing Presses I did 145*5 and 145*4, so I actually bumped up my weight here.  Maybe the time off did something strength wise.  I'm also noticing I look massive compared to the end of the cut, and I've only been on increased calories for a couple days.  Probably just glycogen.  Anyway, hammer curls were fun, I haven't done direct bicep work consistently in over a decade, so this should be fun.   Another note; that template I posted the other day is going to be the vast majority of the routine.  If I finish off that stuff for a workout and still have energy I may add in a set or two of some other work, like with the iso-hold here.  So, so far bulk 2011 is off to a great start

August 18, 2011 Upper Body

• BB Incline Bench: 245*3 245*3 235*3
• Pullups: 60*4 60*3 60*3 60*3
• Standing Press: 145*3 155*3 165*2
• Neutral Grip Pullups: 11, 7
• Pullup Iso-Hold: 23 seconds
• Lateral Battling Roeps: 30, 30, 25

Thoroughly enjoying adding weight on to my pullups here. Not sure why I waited so long.  I wouldn't go in and bench the same every week and expect to get bigger/stronger yet for some reason I always did that with pullups.  I can't wait til my next mass phase so I can start adding on more to my standing press.  Finished with some lateral battling ropes.  

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.