1 10 DE Upper

Speed bench w/ fat bar + doubled mini bands
  185 x 3 x 9

Decline dumbbell press
  85s x 20 x 2

Skull crusher
  85 x 12
  105 x 10
  125 x 8 x 3

Band tricep pressdown
  doubled monster mini band x 15 x 4

Lat pulldown, medium grip
  165 x 12
  185 x 10
  205 x 8 x 3

Dumbbell shrugs
  95s x 20 x 5

Shoulder rehab circuit done w/ 15 lb dumbbells
  front raise  20 x 2
  side raise 20 x 2
  bent over rear delt raise 20 x 2

Wrist curls 20 x 3

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10 28 ME Upper

Strive machine bench
  180 x 12 x 6

Rope pressdown
  60 x 20 x 5

Pullover machine
  160 x 12 x 5

Lateral raise machine
  70 x 25 x 4

Shrugs on standing calf raise
  160 x 25 x 4

Incline Sit-ups
  bw x 25 x 4


*bicep therapy, started today after 2nd post op, performed 3 times daily

  dumbbell curl
   5 x 50 x 1

  dumbbel wrist rotation
  5 x 50 x 1

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12 9 ME Upper

Bench press + doubled monster minis + 80 lbs chain

add bands

45 x 10
135 x 5
 add chains
135 x 5
185 x 3
225 x 1
255 x 1
275 x 1
300 x 1
315 miss

Standing power press

 230 x 6/6/6 x 4 (6 reps each at 3 handles)

Single arm lying tricep extension
  40 X 12 X 5

Pec deck fly
  160 x 12 x 4

Chest supported T-bar row
  135 x 12 x 5

Low Pulley side raise

  20 x 12 x 3

Cable cross-over rear delts
  15 x 15 x 3

Dumbbell curls
  30 x 12 x 3

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5 27 ME Upper

Ultra-wide grip bench press 6RM
  135 x 10
  225 x 6
  275 x 6
  315 x 6
  345 x 6 (10 lb PR)
  355 x 6 (20 lb PR)

Close grip bench vs. double minis
  255 x 6 x 4

Incline cable tricep extension overhead
  75 x 12 x 5

Dumbbell pull-over
  70 x 12 x 3

Dumbbell shrug
  110s x 15 x 3

Front barbell raise overhead
  50 x 12 x 3

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8 9 DE Upper

Speed bench + 2 sets (80 lbs) chain
  205 x 3 x 9

Bench press
  225 x 20 close grip
  225 x 20 ultra-wide grip

Dumbbell tricep overhead
  100 x 15 x 3
superset w/ preacher curls
  75 x 15 x 3

Rope press down
  60 x 15 x 3
superset w/ seated dumbbell bicep curls
  35 x 15 x 3

Lat pulldown w/ multigrip bar
  180 x 15 x 3 (1 set at each grip)

Dumbbell shrugs
  120s x 15 x 3
superset w/ front plate raise 45 x 15 x 3

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12 23 ME Upper

Pin press (3-board height)

  135 X 10

  225 X 5

  315 X 3

  365 X 1

  405 X 1

  455 X 1

  475 X 1

Close grip bench, feet elevated, + doubled mini bands

  135 X 12

  185 X 12

  225 X 8 X 3

Tate press

  45s X 12 

  55s X 10

  65s X 8 X 3

Seated hammer row, one arm at a time

  115 X 12 each arm

  160 X 10 each arm

  180 X 8 X 3 each arm

Front plate raise

  45 X 15 X 3

Face pull

  80 X 15 X 3

Dumbbell hammer curl

  40s X 12 X 4

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7 26 DE Upper

Ive been having some joint pain in my elbows and shoulders. Decided to deload and work some extra bicep movements to see if it alleviates the elbow pain.

Dumbbell bench
  100s x 6 x 8

Dumbbell overhead tricep extension
  70 x 12 x 3
superset w/ Preacher curl
  75 x 12 x 3

Rope tricep pushdown
  60 x 12 x 3
superset w/ incline dumbbell curls 35s x 12 x 3

Dumbbell front raise
  25 x 12 x 3

Dumbbell side raise
  25 x 12 x 3

Dumbbell bent over raise
  25 x 12 x 3

Read More..

8 12 ME Upper

Bench opener to 1 board
  135 x 5
  225 x 3
  315 x 2
  365 x 1
  405 x 1
  add shirt
  455 x 1 to 3-board
  515 x 1 to 2-board
  565 x 1 to 1-board

Floor press
  275 x 5
  275 + 1 set chain x 5
  275 x 2 sets chain x 5
  275 +3 sets chain x 5
  275 x 4 sets chain x 5

1 arm lying tricep extension
  35 x 12 x 1
  45 x 12 x 3

Chest supported t-bar row
  135 x 15 x 3

Front dumbbell raise
  35 x 12 x 3

Side dumbbell lateral raise
  35 x 12 x 3

Bent over dumbbell raise
  35 x 12 x 3

Read More..

5 17 DE Upper

Speed bench
  205 + doubled minis (85) x 3 x 9

Decline dumbbell press
  80s x 20 x 2

EZ bar triceps extension
  85 x 12 x 3

superset w/ band push downs
  small x 12 x 3

Lat pulldown, wide palms facing
  180 x 12 x 3

Dumbbell side raise (strict)
  25 x 12 x 3

Read More..

7 15 ME Upper

4" Rack Lockout 
  135 x 5

  225 x 5

  315 x 1

  365 x 1

  405 x 1

  455 x 1

  495 x 1

  525 x 1 (25 lb PR)

Tate Press
 70s x 8 x 3

Hammer Iso Row
  235 x 8 x 3 each side

Dumbbell shoulder press
   90s x 12 x 3

Rear delt on pec deck
  100 x 12 x 3

Hammer Curls
  60s x 12 x 3

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8 16 DE Upper

Speed bench + doubled mini bands
  185 x 3 x 9

Dumbbell military press
  60 x 20 x 2

Rope tricep pressdown
  60 x 15 x 5

Lat pulldown, medium handle
  180 x 12 x 5

Dumbbell shrug
  120s x 15 x 4

Rear delt on pec deck
  100 x 12 x 4

Reverse grip cable curls
  70 x 12 x 3

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7 19 DE Upper

It was 93 degrees outside, and it felt like it was close to that in the gym! On top of that, my elbows and shoulders were killing me this morning, so I backed off a bit on the assistance. Also, this was supposed to be the 3rd week in the rack, but the rack was occupied so I switched to regular speed bench.

Speed bench + doubled minis
  205 x 3 x 8

Flat dumbbell bench
  95 x 20 x 2

Dumbbell roll-back tricep extensions
  50s x 8 x 3
superset w/ small band push downs x 15 x 3

Lat pulldowns, swiss handle
  200 x 12 x 3 (1 set at each handle width)

Dumbbell lateral raise
  25 x 12 x 3

Read More..

9 30 ME Upper

Plate loaded bench press machine
  50 x 20 x 6

Seated pullover machine
  120 x 20 x 5

Lateral raise machine
  70 x 20 x 5

Shrugs on standing calf
  140 x 20 x 5

Band side bend
  super mini x 20 x 3

Incline Sit-up
  bw x 20 x 3

Read More..

10 21 ME Upper

Strive machine bench
  140 x 15 x 6

Rope pressdown
  60 x 20 x 5

Pullover machine
  160 x 12 x 5

Lateral raise machine
  70 x 20 x 5

Shrugs on standing calf raise
  160 x 20 x 5

Incline Sit-ups
  bw x 20 x 5


*bicep therapy, started today after 2nd post op, performed 3 times daily

  dumbbell curl
   5 x 25 x 1

  dumbbel wrist rotation
  5 x 25 x 1

Read More..

12 20 DE Upper

Dumbbell bench press

  90s x 6 x 8

Band tricep overhead extension

  Doubled monster mini x 20 x 5

Lat pull down, medium grip

  170 x 12 x 5

Dumbbell shrugs

  95s x 20 x 5

Blast strap face pulls

  Body weight x 20 x 5

Reverse grip curls

  75 x 12 x 5

Hanging leg raise

  20 x 5

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9 13 DE Upper

2 workouts (including this one) left before bicep surgery...gotta make em count!

Fat bar speed bench + doubled minis
  185 x 3 x 9

Incline skull crusher
  105 x 8 x 5

superset w/ monster-mini band pressdowns x 20 x 5

Lat pull down, medium grip
  140 x 12 x 5     *had to go light on these, they cause pain in my torn bicep

dumbbell shrugs
  95 x 20 x 5

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12 11 DE Upper

Speed Squat, bow bar + average bands week 2 (55%)
  285 x 2 x 10

Speed pulls + 200 lbs band tension
  315 x 1 x 8

GHR
  25 x 12 x 5

Upright cable row
  70 x 12 x 5

Pull thrus
  70 x 15 x 5

Reverse Hyper
  270 x 25 x 4

Spread eagle sit-up
  bw x 25 x 4

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6 3 ME Upper

Cambered-bar bench to 1-board, vs. doubled monster minis (+120)
  135 x 5
  225 x 3
  275 x 1
  315 x 1
  345 miss

Close grip bench vs. double minis
  265 x 6 x 4

Incline cable tricep extension overhead
  75 x 12 x 5

Dumbbell pull-over
  70 x 12 x 4

Lateral dumbbell raise (heavy)
  45 x 6 x 4

Face Pulls
  100 x 12 x 4

Hammer Curls
  60s x 12 x 3

Read More..

1 3 DE Upper

Speed bench off pins + doubled mini bands
  185 x 3 x 9

Incline dumbbell press
  85 x 20 x 2

Skull crusher
  75 x 12
  95 x 10
  115 x 8 x 3

Single arm rope press-down
  30 x 15 x 5 each arm

Lat Pulldown, underhand grip
  140 x 12
  160 x 10
  180 x 8 x 3

Dumbbell shrugs
  95s x 25 x 4

Shoulder prehab circuit, 15 lb dumbbells
  dumbbell front raise x 20 x 2
  dumbbell side raise x 20 x 2
  bent-over rear delt raise x 20 x 2

Zottman curls
  25s x 12 x 3
 

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5 6 ME Upper Deload Week 2

Deload Week 2

Dumbbell press
  80 x 25 x 2

Pec Deck
  100 x 25 x 2

One arm seated dumbbell tricep extension
  35 x 25 x 2

Close-grip lat pulldown
  130 x 25 x 2

Dumbbell lateral raise
  20 x 25 x 2

Blast strap face pull
  25 x 2

Hammer curl
  35 x 25 x 2

Read More..