December 19, 2014 Upper (P.M. Workout)

• Incline Bench Press: 225*1 245*1 265*1
• Pullups: 70*2 70*2 70*2
• Seated Press: 150*3 170*3 190*1 200*1 NEW PR!!
• Cable Rows: 200*3 220*3 230*1
• Paloff Presses: 70*3 90*3

Good PM session here, hit 265 on incline, though it was messy. Also did some weighted pullups, felt good. Went up to 200 on seated press. No idea what my PR is on that, should probably check. 

edit: just checked, that 200 is a PR for me! yaaay, etc. 

December 5, 2014 Upper Body

• Incline Bench Press: 225*1 245*1 255*1
• Unilateral BB T-Bar Rows: 160*3 165*3 170*2
• BB Seated Press: 135*3 155*3 175*3
• Pullups: 70*2 70*2 70*2
• Bird-Dogs: 6, 6

Feeling REALLY flat. It's finals week so maybe that has something to do with it.  I was just NOT feeling it today, and it showed in the numbers.  Maybe CNS fatigue or something, exams can be stressful. 

November 28, 2014 Upper Body

• Incline Bench Press: 225*1 240*1 255*1 265*1
• Pullups: 70*2 70*1 70*1
• Seated Press: 135*3 155*3 175*1 185*1
• Cable Rows: 180*3 200*3
• Suitcase Carries: 70*30 70*25

Ramping up on incline benching, felt good so far!  Did some weighted pullups, haven't done those in a while, also felt good.  Upped weight on suitcase carries, not sure if I liked it better or not, I feel like they're something you have to have perfect form on, or there's not really a point. There's very few exercises I feel like that about, this is one of them.  The whole point is to lock your hips/obliques/entire core and not tilt at all, if you do then  you're not really hitting what you're supposed to with them.  

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

October 2, 2014 Upper

• Incline Bench Press: 185*5 205*3 225*1 245*1
• Pullups: 60*2 60*2 60*2
• Seated Press: 135*3 155*2 155*3
• BB Rows: 225*3 250*2
• Suitcase Carries: 60*30 60*30

Good session, upped the suitcase carry weight here as I get better at them.  

September 11, 2014 Upper Body

• Pullups: 75*2 75*1 75*1 75*1
• Incline Bench: 185*5 205*5 225*3
• Cable Rows: 200*3 200*3 200*3
• Seated Press: 135*5 155*3
• Landmine Laterals: 55*5

Good times, led off with pullups here.  Low weight incline bench. 

July 25, 2014 Upper (Evening Workout)

• Incline Bench: 225*1 245*1 255*1
• Barbell Rows: 185*3 205*3 225*2 250*2
• Standing Press: 135*3 150*3 160*2
• Pullups: 75*2 75*1 75*1
• Suitcase Carries: 50*50 50*50

Again felt a bit flat, probably from the 2 a days.  But not a bad session.  Good to mix pullups back in. I notice if I don't let my scaps get pulled out of position at the bottom then my left elbow is fine and doesn't feel tight when I do these. 

July 7, 2014 Upper

• Bench Press (No Arch, Paused Reps): 225*2 255*1 275*1 285*1
• Pullups: 75*2 75*1 75*1 75*1,1
• Push Press: 225*1 240*1 250*X
• Pendlay Rows: 165*4 185*4 205*2 215*1
• DB Reverse Laterals: 15*9 25*6

Easing back into pullups as well, felt pretty good here, as long as I didn't let my shoulder blades get yanked then the rest of the shoulder felt fine. Continue to accumulate strength on Pendlays. 

June 19, 2014 Upper

• Pullups: 70*3 70*2 70*2
• Seated Press: 135*3 175*3 185*2 195*1
• Unilateral bb t-bar rows: 160*3 170*3 180*2
• DB Reverse Laterals: 15*8 20*6
• Suitcase Carries: 40*75 40*75
• Rows: 200*0:31 TIES PR

Good times, pullups didn't hurt shoulder at all. Left elbow is still tight, been like that for months though, and it's not getting worse or better. I'm pretty sure it's tennis elbow, but I don't really want to rest it.  Rest of session went well, wanted to rest shoulder because it was SORE after dodgeball yesterday.  Seated presses don't bother it for some reason, but incline benching will irritate it.

So I haven't tried rowing in a few months, or at least not a 200m row...I actually stopped trying very hard around the 20 second mark because I thought I was way off pace. I think I can get 0:29 if I build back up here.   

Jun 5, 2014 Upper Body

• BB Rows: 185*5 185*5 185*5 205*5 225*4
• Incline Bench: 225*3 235*3 245*1
• Pullups: 65*2 65*2 65*2
• Seated Press: 135*3 160*3 180*2ish
• Cable Reverse Laterals: 30*4 20*6
• Suitcase Carries: 40*75 40*75

Good sesh.  Focused on the form with the rows, went well.  Noticing my traps/mid back are much larger this cut, glad all the mid-back work I'm doing is paying off. Also adding weight back on pullups here. So far so good. 

May 15, 2014 Upper

• Seated Press: 95*4 115*4 135*4 155*3 175*1
• Pullups: 65*3 65*2 65*2
• Incline DB Bench: 70*5 85*5 100*4
• BB Rows: 135*5 165*5 185*5 205*3
• DB Reverse Laterals: 15*9
• Suitcase Carries: 30*50 30*50 

Easing back into things with the pullups, also threw in DB bench instead to take it easier on my shoulder. BB work doesn't actively cause it pain, but it may be slowing down the recovery.  Also, on suitcase carries I wanted to focus on form. I find that sometimes I hold my torso perfectly, but my hips are skewed to compensate, which is not what you want. 

May 1, 2014 Upper / Heavy

• Incline Bench Press: 225*3 245*1 255*1
• Pendlay Rows: 165*3 185*3 205*2 215*1
• Pullups: 70*2 70*1 70*1,1
• DB Rows: 100*5 110*5 120*5
• Suitcase Carries: 50lbs*50 steps 50*50

shoulder is just...awful.  Let this be a lesson to anyone reading this: If you think a minor injury is healed, test out the body part first before throwing yourself into something.  I'm probably going to skip upper body day this coming Monday and let this thing heal for real.  Shoulder hurt on pullups even.  I don't think it's anything major, just should have rested it more. 

April 14, 2014 Upper / Light

• Bench Press (no arch): 225*8 245*5 255*4
• Pullups: 8,6,6
• Seated Press: 135*8 135*8 135*5
• Barbell Rows: 185*6 185*6 185*6
• Suitcase Carries: 45*70 steps 45*70 steps

42 minutes

Good session, light session for the week. I'm enjoying the core work, when this bulking dough is gone I should have a better core than last year. 

March 28, 2014 Upper / Light

• Pullups: 8, 7, 7
• Seated Press: 95*10 115*10 135*7
• BB Unilateral T-Bar Rows: 135*6 135*6
• DB Front Raises: 25*10 30*10

Good session, for this cut I'm going to be doing 1 light session per week, 3 heavy, 1 sprinting, and 1 dodgeball.  I'm inputting a ton of workouts right now (It's Easter Day) and when that's done I'm going to post the cut diet I'm going with.  This session went good, was kid of eyeballing weight since I haven't gone light in ages and had no idea what would put me in the 6-10 rep range. 

March 6, 2014 Upper / Heavy

• Incline Bench: 225*1 245*1 255*1 265*1 275*1
• Pullups: 90*1 90*1 90*1
• Seated Press: 155*3 175*1 185*1 190*1
• Unilateral T-Bar Rows: 160*3 180*2
• DB Reverse Laterals: 15*10 17.5*7

36 minutes

Good session, hadn't done incline a lot recently, wanted to change that. May go for a PR on it this coming week, or week after. Breaking 'records week' into 'records fortnight' this time around, going for all those PRs in a one week span is tiring.  Going to spread it out, with more off days in between so Im properly rested.  

February 18, 2014 Upper Body / Heavy

• Bench Press: 265*1 285*1 305*1
• T-Bar Rows: 170*2 180*2 190*1 New PR!!
• Push Press: 225*1 240*1 260*X
• Pullups: 80*1 80*1 80*1
• Landmine Laterals: 55*7 55*6
• Reverse Laterals: 15*6 10*8

36 minutes

Somehow hadn't maxed on benching in over a month.  

January 30, 2014 Upper / Heavy

• Incline Bench Press: 225*1 245*1 265*1 275*1
• Pullups: 90*1 90*1 90*1
• Seated Press: 135*5 155*5 165*2
• Unilateral BB T-Bar Rows: 155*5 165*5
• Landmine Laterals: 65*3 70*3

38 minutes

Good session, incline benching went well, pullups too.  On the seated press I brought over one of the 'chair' style benches, with the short back, and set it in a rack, and then did them. I actually liked it better, may do that from now on.  Rest of session went great, good times! 

January 24, 2014 Upper / Heavy?

• Incline Bench Press: 225*5 235*4 225*5
• Pullups: 80*2 80*2 80*1
• Seated Press: 135*7 145*4 135*6
• Cable Rows: 200*5 200*5
• Landmine Laterals: 45*10

35 minutes

Medium weight session, everything went well!  No complaints. 

January 9, 2014 Upper / Heavy

• Incline Bench Press: 225*1 255*1 265*1
• Pullups: 95*1 95*1
• Seated Press: 135*2 155*2 165*2 175*1
• Cable Rows: 200*2 210*3

31 minutes

Right hand is still swollen on the right side.  I iced it all day at work, that seemed to help.  Wasn't sure what I'd be able to do here, it wasn't as bad. If you're gripping a bar your hand isn't in a completely closed fist, so that made it easier, plus for benching/pullups/etc it's not like my pinky is integral to the grip.  The hand swole up a tad after the session. It looks pretty bad still, going to give it a couple more days.  Incline benching went well actually; 265 isn't too shabby.  Cable rows too...I don't know if I've ever hit that high.  When I get hurt I kind of set out the next day to prove that it won't limit me so I try and push harder than I ordinarily would.  I remember August of 2012 when I hurt my back, the next day I went out and sprinted my ass off. Same concept here. 

December 26, 2013 Upper / Heavy

• Incline Bench Press: 225*1 250*1 265*1 275*1
• Pullups: 90*1 90*1 90*1
• Seated Press: 135*5 155*5 135*7
• T-Bar Rows: 160*3 170*2 160*3.5
• DB Flat: 105*5 115*3

42 minutes

wheeeee..10 lbs off of an incline record...didn't even realize that until now.  I'd LOVE to hit 300 on that. Rest of session went well, loving seated press still. Haven't done flat dumbbell press in a while, so it was nice to have those at the end. 

Note: ALMOST caught up. I fell behind by like a month, now I only have like 10 days worth to enter to be all caught up on these things!