September 25, 2014 Upper

• Incline Bench: 225*1 240*1 250*1 255*1
• Sternum Pullups: 25*3 25*3 25*2
• Standing Press: 135*3 155*2 165*1
• T-Bar Rows: 135*4 135*5
• Suitcase Carries: 55*35 55*35

Good session, getting some strength back here, finally. I always want to bounce back quicker from things than I should expect to...

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. 

March 13, 2014 Upper / Heavy

• Incline Bench: 225*1 245*1 265*1 275*1 290*X
• Cable Rows: 250*2 NEW PR!!
• Standing Press: 155*1 175*1 185*1
• PUPP: 1:00

Another brief session; went for a PR on incline benching, missed it. I should have gone 235-270-290, I think I would have had it.  I'm as surprised as you are that I actually have a cable row record recorded, but I do.  And now I have a new one. Yaaay

December 6, 2013 Upper / Light

• Standing Press: 135*7 145*5 135*5
• Cable Rows: 170*8 160*9 160*9
• BB Incline: 185*10 205*6
• Pullups: 60*2-dog tired
• PUPP: 1:00

 29 minutes

I actually went out to eat before this, it was 7:30 by the time I started.  Was pretty tired. Stuck standing press first, and kept form super strict again. 

November 29, 2013 Upper / Heavy

• Incline Bench: 225*1 240*1 250*1 260*1 270*1ish
• Pullups: 90*2 90*1 90*1
• Standing Press: 135*4 150*3 160*1
• T-Bar Rows: 145*4 155*3 165*3
• Cable Laterals: 30*5 40*5
• Paloffs: 100*5 120*2

40 minutes

Flew through this one.  Not sure if I got 270 or not, spotter was following it whole way down, forgot to ask if they helped.  Pullups went well, my weights there usually go down when I bulk since I'm adding so much weight.  Standing press I'm still using super strict form, may try seated press and see how that goes too.  It's odd how much I've started to enjoy t-bar rows, used to hate them, but for high weight low rep stuff they're fine. I think it's because I have a tough time breathing while doing them, but on these low rep sets I don't need to worry about that. Also mixed in cable laterals, haven't done those in years. Felt decent. 

November 22, 2013 Upper / Heavy

• Incline Bench: 225*1 240*1 255*1 265*1
• Standing Press: 135*5 145*3 155*2
• Pullups: 95*1-tried on straight bar 95*1 95*1
• Cable Rows: 160*6 180*4 200*3
• DB Flat Bench Press: 105*6 110*3
• Wide-Stance Anti-Rotational Chops: 80*6 90*3

41 minutes

Ok, so again with me trying to focus on shoulders as one of my goals for this bulk I am using uber strict form on the standing press.  Absolutely no knee dip or leveraging the weight up, everything is to be strict and controlled. Tried my first set of pullups on the straight bar...eh, I prefer the wider grip I usually use.   Nice session overall

November 15, 2013 Upper / Light

• Standing Press: 115*6 135*4 125*6
• Pullups: 90*1 90*2 90*1
• Incline Bench Press: 225*1 235*1
• T-Bar Rows: 135*4 135*4 135*4
• Leaning DB Laterals: 15*10 25*8
• 10 lbs. plate-transfer planks: 4*2 4*1

41 minutes

Form was SUPER strict on the standing press, that's how I'm doing it from now on, no knee bend, no twerking the weight up.  I tried leading off with them here; I want to focus on shoulders, among other things on this bulk, so on the 'light' upper body thursdays.  I think I'm going to lead off with the standing presses.  This wasn't really supposed to be a light day, but I figured why not. Everything else went fine. Leaning DB laterals are the ones where you hang off the tower of a cable station or something and do laterals. Not sure if it worked or not...

October 18, 2013 Upper / Light

• Dumbbell Bench Press: 85*10 95*6-wtf 100*6
• Rope Pullups: 6
• Pullups: 10, 7
• Standing Press: 105*10 115*10
• Cable Rows (W-Bar): 140*10 150*7
• DB Incline: 100*7 105*4
• WSARC: 60*10

36 minutes

Didn't feel like doing a regular incline session today.  Mixed it up a bit. Surprised I only got 6 on the 95 benching.  Rest of session went well.  I feel like cable rows are much more compatible with higher rep work as opposed to barbell rows, where you're bent over, which gets exhausting on my lower back. 

October 11, 2013 Upper Body / Heavy

• Incline Bench Press: 225*2 245*2 255*1
• Pullups: 95*2 95*2 95*1
• Standing Press: 155*2 155*2 155*2
• T-Bar Rows: 155*3 165*2 175*1
• Dumbbell Flat: 110*4
• Rowing: 514*1:50

40 minutes

Left wrist sore from jamming it on deficit dl's yesterday.  Otherwise good session.  Did some rowing at the end, no clue why I didn't record my flat 500 time. 

October 4, 2013 Upper / Light

• Broad Jumps: 4
• Incline Bench: 205*9 195*9 185*10
• Standing Press: 100*10 110*10
• Ball-Toss: 10
• Cable Rows: 140*10 150*10

Just a regular workout, nothing too exciting.  Tried this ball-toss thing, where you have to hit the opposite wall of a basketball court with a softball, within a certain area.  I was terrible, I kept gripping too tight and letting the ball go too low.  Humiliating. I need to get better at that one, and retry. Also, tried starting with some broad jumps, nothing too exciting, low 8s, but wanted to see if it would prime me up a bit for the rest of the workout. I did feel a bit more energetic.  I don't know if it was actually from that or not though. 

September 27, 2013 Upper / Heavy

• Incline Bench Press: 245*2 250*2 255*1
• Pullups: 95*2 95*2 95*1
• Standing Press: 165*2 175*1 155*2
• Unilateral BB T-Bar Rows: 170*2 175*2
• 10 lbs. plate transfer planks: 4*3 
• Broad Jumps: 8' 5", 8' 6", 8' 7", 8' 7"
• 10 lbs. plate transfer planks: 4*2
• Broad Jump: 8' 7"

44 minutes

Good session, getting up there on pullups. Did some plate transfer planks too.  On the standing press my wrists were just exhausted.  Traps & rhomboids sitll sore from deadlifting & o-lifting on Tuesday.  Gym is doing the competition thing again, one of the events is the broad jump so I recorded some jumps in lieu of the usual last couple exercises in the session. I felt like switching things up a bit anyway. 

September 19, 2013 Upper Body / Light

• Incline Bench Press: 200*10 205*7 195*8
• Pullups: 70*4 70*3 70*3
• Standing Press: 95*10 105*10 115*9
• Cable Rows: 150*9 130*10 130*8
• DB Flat - 100*6 gassed.

39 minutes

Good session, nothing particularly stands out.  I enjoy the cable rows on these higher rep days; I have trouble finding a row that I'm comfortable with at higher reps, but cable rows fit the bill quite well.  Other rows I feel like lower back stabilizer fatigue sets in at higher reps.  Plus I don't like doing T-Bars at higher reps because I have trouble breathing.   

September 13, 2013 Upper Body / Heavy

• Incline Bench Press: 235*2 250*1 260*1 270*1ish
• Pullups: 95*2 95*2 95*1
• Standing Press: 165*2 180*1 155*3
• Unilateral BB T-Bar Rows: 175*2 180*1
• Sled Push & Pull: 90*10, 1:40

43 minutes

good session, not sure if on the 270 the spotter helped me, they were pretty zealous..decided to toss some more weights on pullups, went great.  Standing press....I always wonder how much weight I could slap on if I lead off with it on this day for a couple months.  The thing is I just love incline benching so much, I feel like it's so much easier to maintain tension throughout the lift, as opposed to with flat bench.  The sled pushing & pulling went well, love gassing myself out at the end with those

September 6, 2013 Upper Body Light

• Incline Bench Press: 200*9 205*8 195*8
• Pullups: 65*4 65*3 65*3
• Standing Press: 85*10 956*10 115*7
• Unilateral BB T-Bar Rows: 155*8 165*5
• DB Bench Press: 100*7
• P.U.P.P. 1:00, 0:35 -done

43 minutes

Nothing magical here really, good session. Was tired by the end. 

August 30, 2013 Upper Body Heavy

• Incline Bench: 225*3 235*2 245*1 255*1
• Pullups: 90*2 90*2 90*2
• Standing Press: 155*3 175*1 165*2
• Unilateral BB T-Bar Row: 180*2 190*1
• DB Flat Bench: 115*3
• Sled Push & Pull: 90*12 -sled went sideways. 

Great session, really close to my PR on incline benching, and I'm cutting, so that's good. Pullups are going well too, close to the PR there.  Standing pres is somewhat static, but I'm not prioritizing it really. I've kicked around the idea of leading off with it, then putting incline bench 3rd here, but I love incline benching.  Rest of workout went great.  On the sled work the sled was sideways, so that hurt the numbers. 

August 22, 2013 Upper Light

• Incline Bench: 195*10 205*7 190*7
• Pullups: 60*5 60*4 60*4
• Standing Press: 95*8 95*8
• Unilateral BB T-Bar Rows: 145*10 150*6
• DB Flat: 105*6

39 minutes

Exhausted from moving all these boxes and stuff around.  Still wanted to get a session in, after skipping sprinting yesterday for more box related stuff. Did surprisingly well on pullups here. Also, on the unilateral t-bar rows, I'm doing them out of the landmine now.  Not really a change, just safer since before the end of the bar was just jammed in the corner of a squat rack. 

August 15, 2013 Upper Body Heavy

• Incline Bench (Paused Reps): 225*1,1,1 230*1,1,1 235*1
• Pullups: 90*2 90*1 90*1
• Standing Press: 155*2 175*1 165*2
• BB Unilateral Barbell T-Bar Rows: 180*2 190*1
• DB Flat Bench: 110*5 115*3

42 minutes

Good session, wanted to get back to doing paused reps..really love those things.  Figured if I'm going heavy on pullups I should actually go heavy instead of doing like 80 or whatever. on Standing press my left wrist started to hurt. The unilateral t-bars were fun, just piled weight on to see what I could do. Finished strong on flat benching.  Not bad numbers considering I'm cutting, or finished with the cut. 

August 8, 2013 Upper Body / Light

• Incline Bench Press: 190*10 195*9 185*9
• Pullups: 55*5 55*4 55*4
• Standing Press: 135*3 135*3 - tris done
• Unilateral BB Rows: 145*10 165*8-form was decomposing here, lower weight.
• DB Flat Bench: 105*5 100*5 super gassed now
• 90 lbs. sled push & pull: (3 minutes) 14

45 minutes

Good session!  I think my body is actually adapting to the rotating heavy/light days finally.  Pullups I'm doing medium weight here, as I mentioned before. On Standing Press my triceps were just done from the incline benching. Need to lower weight on unilateral bb rows, at least the second set. My form was garbage at the end.  Finished with some sled push & pulls.  Really liking these. 

August 1, 2013 Upper

• Bench Press: 3 minutes: 135*53
• Incline Bench: 185*1 205*1 yeah...gassed
• Inverted Rows: 3 minutes 67
• Standing Press: 145*3 157.5*2 170*1
• Pullups: 90*1 90*1

More events from those competitions, I'm actually having fun with it this week. Was kind of tired on the benching, should have had closer to 70.  Did some inverted rows as well, happy with the results.  Finished with standing press (forgot to put a 2.5 on one side of the bar on one of the sets...) and pullups. Fun times. 

July 18, 2013 Upper Body

• Incline Bench Press: 225*2 235*1 245*1
• Pullups: 85*3 85*2 85*2
• Standing Press: 145*3 155*3 165*1
• Unilateral T-Bar Rows: 180*3 190*2
• DB Flat Bench: 120*3
• Landmine Laterals: 55*4 60*3
• TRX Pushups; 4, 4 -straps cut into arms. 

38 minutes!

Heavy week after a light week.  Felt good, didn't feel like I really lost any strength. Bumped up weight on the t-bar rows since I usually do them for medium weights.  Same with landmine laterals.  Tried TRX pushups but those things slice into my arms while I'm pushing myself up. Not good times.  Looking forward to next Thursday to see if my high rep session goes any better than the one last week. Also, did landmines here since I forgot Tuesday.