Chest and biceps

Bench press, cluster sets
115lb x 5, 5, 5, 4, 3, 4, 3, 3

Supersets
Incline dumbbell bench press
Incline dumbbell flies
27s x 12/8, 12/5, 12/4

Machine chest press - 75lb x 12, 10, 8
Machine flies - 70lb x 11, 8, 7

Dips/push ups
9/5, 8/6, 7/7

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Rotating dumbbell curls
22s x 15, 15, 15 per arm

Standing barbell curls
65lb x 12, 12, 12

Single arm machine preacher curls
25lb x 8, 8, 8 per arm

Upper body

No real plan today. Just went with whatever I felt like, which was mostly chest and biceps.

Hang cleans
95lb x 5, 5
105lb x 3
110lb x 3
115lb x 3
120lb x 3
125lb x 0, 0

Bench press
95lb x 10
115lb x 8, 6, 6
115lb/95lb x 5/6

EZ bar standing curls
70lb x 12, 12
75lb x 10, 9

Incline bench press
95lb x 8, 6, 6, 4

One arm machine preacher curl
25lb x 10, 10, 10, 8

Supersets: Dips/pushups
12/12, 10/7, 7/6

Incline hammer curls
17.5s x 12, 12, 12

Static barbell hold
135lb x 3

Dumbbell wrist curls
25s x 12, 12, 10

Biceps and triceps

Alternating dumbbell curls
35s x 10, 10, 10

Bench dips, feet elevated
25, 20, 16

Incline dumbbell curls
25s x 12, 12, 10

One-arm preacher curls
25lb x 6, 7, 7
 
Seated French press
30lb x 10, 9, 10

Dumbbell 21s
20s x 1, 1, 1

Dumbbell skull crushers
25s x 10, 8, 8

Dumbbell one-arm tricep extensions
35lb x 12, 12, 11

Chest and biceps

Bench press
95lb x 5, 5
125lb x 4, 4, 4, 3

Dips - 14, 10, 8, 8

Machine flies
90lb x 9, 9, 10, 9

Incline bench press
90lb x 5, 6, 5

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EZ bar standing curls
65lb x 13; 70lb x 9, 7, 6

Barbell curls - 21s x 3

One arm machine preacher curls
12.5lb x 12, 12; 25lb x 7

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Barbell wrist curls
60lb x 12, 12, 10

Chest and biceps

I need to time my nutrition more carefully. I started to feel hungry halfway through this afternoon's workout, which meant not only that I didn't have as much energy as I needed, but the hunger was also a distraction.

Push-ups, unbroken - 35

Bench press
95lb x 12, 9, 8, 8

Dips - 11, 8, 8, 6

Machine flies
70lb x 18, 80lb x 14, 12, 12

Decline bench presses
80lb x 14, 90lb x 11, 100lb x 10, 8

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Pinwheel curls
50s x 5, 5, 5 per arm

Barbell standing curls
70lb x 10, 8, 9

One-arm machine preacher curls
25lb x 8, 8; 25lb/12.5lb drop set - 8/12

Arms

30 push ups

Dumbbell curls - 30s x 10, 10, 10

Bench dips, feet elevated - 25, 18, 16

Incline hammer dumbbell curls
20s x 12, 12, 11

Dumbbell one-arm tricep extensions
30lb x 12, 10, 10

Dumbbell 15s - 25lb per arm x 3

Seated French press
25 x 13, 10, 10

One-arm dumbbell preacher curls
25lb x 10, 8, 8 per arm

Dumbbell skull crushers
20s x 12, 10, 11

Arms

Dumbbell curls - 25s x 10, 30s x 10, 10

Bench dips, feet elevated on a Swiss ball
22, 14, 16

Incline dumbbell curls
20s x 10, 25s x 8, 8

Dumbbell one-arm tricep extensions
25lb x 12, 30lb x 10, 9

Dumbbell 21s - 20lb per arm

Seated French press - 15lb x 15, 20lb x 13, 11

One-arm dumbbell preacher curls
25lb x 8, 8, 8

Dumbbell skull-crushers
20s x 12, 10, 11

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Reverse dumbbell wrist curls over bench
10s x 16, 14, 12

Dumbbell wrist curls
20s x 15, 25s x 12, 12

Biceps and triceps

Dumbbell curls - 25s x 10, 10, 10

Bench dips, feet elevated on Swiss ball
20, 15, 15

One-arm dumbbell preacher curls
20lb x 15, 25lb x 10, 8

Dumbbell one-arm tricep extensions
20lb x 15, 25lb x 12, 12

Dumbbell 21s - 20lb per arm x 3

Dumbbell skull-crushers - 25s x 7, 6, 5

Chest and biceps

I'd planned on doing some cleans today, but when I started a warm-up set at 95lb, I found I had no energy. After a hectic few days, during which my daughter got married, my adrenaline level plummeted, so I just did a basic chest and biceps day instead.

Bench press
100lb x 12, 10, 8, 6

Incline bench press
100lb x 5, 5, 5

Dumbbell bench press
40s x 12, 9, 8

Cable flies
30s x 10, 10, 9

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Barbell curls
65lb x 8, 7, 7

One-arm machine preacher curls
25lb x 8, 9, 8 per arm

Cable curls (burn)
40lb x 40

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10 minutes on the treadmill