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. 

April 17, 2014 Upper / Heavy

• Seated Press: 135*3 155*3 175*2
• T-Bar Rows: 135*3 155*3 155*3
• Incline Bench Press: 225*2 245*1 255*1
• Cable Reverse Laterals: 25*4 30*2
• Landmine Laterals: 55*4 55*3

34 minutes

Quicker session, lower rest times.  Didn't go as high on weights on account of this.  Felt good though to get through things quicker. 

April 3, 2014 Upper / Heavy

• Seated Press: 135*2 155*2 175*1 185*1 155*4
• T-Bar Rows: 135*3 160*3 160*2
• Incline Bench Press: 225*2 240*1 255*1 265*1
• Cable Reverse Laterals: 20*6 15*7
• Dead Bugs: 6, 5 (per side in both cases)

45 minutes

Good article here on core training, going to be incorporating dead bugs more often, felt great.  On these Thursdays I'm going to lead off with seated pressing of some sort most days.  Everything went well. I noticed my incline bench doesn't suffer much by moving it back to 3rd instead of 1st, in fact it doesn't appear I lost anything off of it. 

March 18, 2014 Upper / Heavy

• Bench Press: 255*1 285*1 305*1 310*1
• BB Rows: 225*7 225*6
• Cable Laterals: 25*10 30*6
• Cable Reverse Laterals: 10*10

Much better on benching.  Got a video of the 305 attempt, 310 just wanted to do the rep and move on, didn't want to wait around to find someone to video it. Rows again focused really on making my lats do the work. Also some laterals for continued delt focus. Here's the video.