Control upper

Spoto bench press
115lb x 4
120lb x 4
125lb x 4
130lb x 4
135lb x 4
140lb x 2

Bent over barbell row
115lb x 4, 4, 4
125lb x 4, 4, 4

Shoulder press
65lb x 10

Wide neutral grip pull-ups
10 reps

Angled dips
10, 10, 10

Control lower

Still exhausted from our trip to Toronto and late return. On Tuesday. Bloody old man!

Pause back squats
155lb x 4
165lb x 4
170lb x 4, 4
180lb x 4, 4

Pause deadlifts
195lb x 4, 4
210lb x 4

Barbell calf raises
135lb x 15
185lb x 15, 15

Heavy upper

Bench press
115lb x 6
130lb x 5 + 1
135lb x 4 + 1
125lb x 6

Pull-ups
30lb plate x 5
25lb x 5

Push press
85lb x 3
95lb x 3
105lb x 3

Pendlay row
135lb x 6, 6, 6

Dips
12, 10, 8

Heavy lower

Easing myself back into a heavy routine.

Back squats
185lb x 6
195lb x 6
205lb x 6

Deadlifts
255lb x 6
275lb x 6

Leg extensions
75lb x 12, 12, 12

While I was doing the squats and deadlifts, there was another guy in the gym - he looked a bit younger than me and was friggin' huge - doing some upper body work: bench presses, barbell rows and shoulder presses, all with some bloody serious weight. I could see he was looking over at me during some of my sets, and I thought he was probably thinking, "Meh - lightweight", especially as I used straps for the deadlifts. He came into the changing room as I was getting ready to leave and said, "That was some impressive leg work. I can't use that much weight." Really? The guy was massive! And these weren't even my max weights.

Biceps and triceps

Alternating dumbbell curls, each side
25s x 10, 30s x 10, 10

Bench dips, feet elevated
20, 20, 16

Incline hammer curls
20s x 12, 12, 12

Seated French press
30lb x 10, 10, 10

Underhand lateral pull-downs (Bowflex)
200 x 12, 12, 12 (no way that was 200lb, but I used two 50 rods on each side)

Heavy upper: Deloading

Bench press
115lb x 6, 6, 6, 6

Wide pull ups
10, 8, 8

Push press
85lb x 3, 3, 3

Rope lat cable rows
60lb x 10, 10, 10

Supersets
Incline dumbbell bench press
Incline dumbbell flies
25s x 12/12, 12/8, 12/5

Heavy lower: Deloading

Back squat
150lb x 6, 6, 6

Deadlifts
205lb x 6, 6, 6

Front squat
105lb x 6, 6, 6

Hang cleans
85lb x 10, 10, 10

Straight leg deadlifts
135lb x 6, 6, 6

Control upper: deloading

Spoto bench press
95lb x 4, 4
115lb x 4, 4, 4, 4

Pendlay row
95lb x 4, 4
115lb x 4, 4, 4, 4

Shoulder press
70lb x 7 + 2 + 1

Neutral grip pull-ups (squat rack)
10 reps

Angled dips
10, 10, 9

Tricep cable extensions
40lb x 10, 10, 9