January 1, 2015 Upper Body

• Incline Bench Press: 210*4,4,4,4,4,4,4,4
• Cable Rows: 210*3 230*1 240*1
• Sternum Pullups: 6, 5, 4
• Suitcase Carries: 25*50 25*50
• Farmers Walks: 105*57 115*35 115*14

Happy New Year! My goal is the same as every year; get into disgustingly good shape, the best of my life, continue to be athletic, only more so than ever. More smolov jr.  So far so good.  Heeeavy cable rows.  On suitcase carries again focusing on making sure my form is perfect.  Farmers walks went well. I think next time I'm using the hex bar. I love weighted carries

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. 

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 27, 2014 Upper

• BB Flat (Paused/No Arch): 225*1 245*1 255*1
• Sternum Pullups: 6, 6
• Seated Press: 135*3 155*3
• Cable Rows: 180*5
• Dead Bugs: 10

Remember when I didn't have a blown-out CNS?  Pepperidge Farm remembers.

Ugh.  Can barely move.  Taking tomorrow off.  My legs have never been this sore in my life. 

October 9, 2014 Upper

• Incline Bench Press: 225*1 235*1 245*1 255*1 260*1
• Sternum Pullups: 9, 7, 5
• Seated Press: 75*3 80*4 85*3
• Cable Rows: 140*5 170*5 190*5 220*2
• DB Reverse Flyes: 35*3
• Suitcase Carries: 60*40 60*40

Good times, glad incline bench is still that high. I think this bulk I'm going to try and get 300 on it. 

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 10, 2014 Upper

• Incline Bench Press: 225*2 240*1 250*1 260*1 270*1
• Cable Rows: 170*3 190*2 210*2
• Seated Press: 155*3 170*2 190*1
• Suitcase Carries: 40*80 40*80

Happy with the incline benching here, solid strength all-around. 

June 12, 2014 UPper

• BB Rows: 185*4 205*3 225*2 245*1
• BB Incline: 225*3 245*1 255*1
• Seated Press: 135*5 155*4 175*2 185*1
• Cable Rows: 170*4 180*3 190*3
• Waiter Walks: 30*60 steps

REALLY precise form on rows. Very happy I got 245.  Rest of session went good; threw in waiter walks for suitcase carries this week just to mix it up. 185 on seated press, happy with that as well. I'm very pleased with my strength levels during this cut, I don't feel like I've lost much, if any strength. 

May 29, 2014 Upper

• Incline Bench: 225*3 225*3 225*3 225*3 225*3
• 1.5 Pullups: 5, 4, 4
• Seated Press: 135*3 160*3 180*1
• Cable Rows: 200*2 180*3 180*3
• Suitcase Carries: 40*75 steps 40*75 steps

Figured with the squatting success I'd try it with incline benching.  Right shoulder is aaaalmost back to 100%, but it does get sore after heavy work, so didn't go as far as I did with the squatting. 

May 19, 2014 Upper

• Bench Press: 235*3 255*3 270*3 285*1 300*1
• Cable Rows: 200*3
• T-Bar Rows: 135*3 160*2 160*2
• Push press: 225*1 235*1
• 1.5 Pullups: 5, 4
• Landmine Laterals: 65*2 55*4

Good times, tested shoulder at first on benching and it felt fine, got to 300 which is nice.  I'm down to about 211, so down 20 lbs. and haven't really lost anything for strength.  Push Pressing felt good too.  Should be good to go on the shoulder from here out; It's at about 90%, so as long as I'm not dumb it should be fine. 

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

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. 

February 13, 2014 Upper / Heavy

• Bench Press (Cluster Set): 265*1,1,1,1,1,1,1,1,1,1
• T-Bar Rows: 145*4 155*3 165*3
• Push Press: 235*1 255*1 
• Cable Rows: 220*3 220*2
• Standing Front Raises: 30*5 40*4

35 minutes(!)

Good session; took 20-30 seconds between reps on the cluster. Push Press went well, and cable rows too. I just felt like seeing if I could do that, I may try 250 for one before this bulk is over. Not sure what knowing your 1RM on cable rows is, but it could be fun.  Did some anterior delt work as well, since I never do.  

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 14, 2014 Upper / Light

• Bench Press: 240*10 255*6
• Unilateral BB T-Bar Rows: 155*7 155*5
• Push Press: 185*5 185*7
• Cable Rows: 180*10 180*7
• Landmine Lateral: 50*7

32 minutes

Had to stay a bit late at work, was pretty tired by the time I got here; just did a couple sets on each movement instead of the usual 3-4.  Happy with the 7 at 185 on PP. Was beat after that.  Also, hand was feeling better, then I rolled over onto it last night while sleeping, and must have done so at an odd angle or something. I woke up almost screaming it hurt so bad, and couldn't get back to sleep for about a half hour from the throbbing pain.  It's swollen up a bit again...what a pain in the ass. 

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 31, 2013 Upper / Light

• Bench Press: 230*10 240*10 250*7
• Cable Rows: 170*10 170*10 170*7
• Seated Press: 135*8 135*6
• 1.5 Pullups: 4, 2 yeah pretty much exhausted.
• DB Incline: 90*6 - aaand I'm done

31 minutes

Got out of work early so it sort of threw my rhythm off; I'm used to having a certain amount of food/time since eating when I work out. Didn't have that here.  

And another year is in the books, it's been a good one, got into best shape of my life this summer, and I'm making some sick size gains here.  I'm about 210 lbs. right now, and gaining!  Strength is going through the roof, I'm a happy camper.  See you in 2014!

December 20, 2013 Upper / Light

• Incline Bench Press: 205*10 215*8
• Cable Rows: 160*10 160*10 160*8
• Seated Press: 125*10 135*8 125*8
• Pullups: 8, 6 meh
• Paloffs: 100*8

38 minutes

light light.  LOVE seated presses; one of my goals this bulk is to work on my shoulders, and I definitely feel seated presses more in my delts than I do with the standing cousin of this movement.  Pullups were...meh. Chest/back was already tired, and I hate high rep pullups. 

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 26, 2013 Upper / Light

• Bench Press: 235*9 225*10 225*6-lactic acid
• Cable Rows: 150*10 150*10 150*8
• Push Press: 195*4 195*4
• Rope Pullups: 6, 4
• Landmine Laterals: 50*10 50*10
• DB Incline: 100*5
• Ab-Wheel: 10

38 minutes

Good session, massive lactic acid hit on that 3rd set of benching.   Cable rows fit really well for me on higher rep stuff, not sure why.