Heavy upper

Felt a bit sluggish today, which meant I struggled to hit some of the same numbers as last time. I think it was just because I needed to eat closer to my workout.

Bench press
130lb x 6
133lb x 4 + 1 + 1
135lb x 3 + 1 + 1 + 1

One-arm dumbbell rows; per arm
60lb x 6, 6
65lb x 6

Shoulder press
85lb x 5 + 1

Pull-ups
47lb x 4 + 1 + 1

Decline bench press
85lb x 12
95lb x 12, 10

Machine rear delt rows
70lb x 12
80lb x 12
85lb x 12

Back, calves and forearms

Bench press
95lb x 5, 5
115lb x 7, 7, 6, 5

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Deadlifts
135lb x 10
225lb x 5, 5, 5
135lb x 10

Weighted pull-ups
B/w x 5, 5 (warm up)
30lb x 5, 5, 5, 4
B/w x 8

Wide cable rows
100lb x 12, 10, 8, 9

Row/rear delt machine
60lb x 20, 17, 20
60lb/40lb/20lb x 15/10/20

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45 degree calf raises
110lb x 40, 40, 40

Front/back body-weight standing calf raises
20/20 x 3, continuous

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Barbell wrist curls
60lb x 12, 8, 7

Wrist roller
5lb x 3 - up and down, 30 seconds rest between sets

Back and abs

Weighted pull-ups
25lb x 3
30lb x 3
35lb x 3
40lb x 3
45lb x 3
50lb x 1

Wide cable rows - 90lb x 12, 12, 12, 11

Deadlifts
135lb x 10
185lb x 10, 10

Row/rear delt machine (burn) - 50lb x 40, 40

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Bicycle crunches - 50, 50, 50 per side

Plank, feet and arms elevated on Swiss balls x 3 (untimed)

Russian twists - 20, 20, 20 per side

Back and calves

Pull-ups - Amrap 60 seconds, then rest 60 seconds
23, 14, 14

Cable rows
80lb x 14, 12, 11

Deadlifts
135lb x 10
185lb x 10, 10

Row/rear delt machine (burn)
50lb x 40, 40

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Barbell calf raises on a step
135lb x 10, 10, 10, 10

45 degree single leg calf raises with 110lb
40 reps per leg, alternating after every 10 reps; no rest

Back

Back. Ben. Aliens. Monkeys. Termites. Don't ask.

Back and calves

I'm not really enjoying this early morning training thing, but right now it's the only time I can get to the gym. Yawn!

Deadlifts
135lb x 10
225lb x 5,6

Pull-ups, drop sets
30lb/bodyweight - 6/6, 5/4, 4/3

Cable rows
80lb x 12, 11, 10

Row/rear delt machine (burn)
50lb x 40, 40

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Seated calf raises
75lb x 15, 15
Drop sets: 75lb/45lb - 15/12

45 degree calf raises (burn)
110lb x 40
110lb x 20 single leg, per leg
110lb x 40

Bent over calf raises
15, 15

Back and calves

Deadlifts
135lb x 5, 5
185lb x 10, 10

Barbell rows - 75lb x 12, 12, 12

Pull-ups - 11, 9, 7

Rear delt rows machine (burn)
60lb x 40; 50lb x 40

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Seated calf raises - 75lb x 15, 15, 15

45 degree calf raises (burn) - 90lb x 40; 100lb x 40

Back, biceps and abs

Deadlifts - 230lb x 5, 5

Pull-ups - 12, 8, 8

Dumbbell rows - 55lb x 10, 9, 9 per arm

Barbell row - 75lb x 11; 80lb x 9, 9

Row/rear delt machine - 5 minute burn

Standing EZ barbell curls - 55lb x 12; 60lb x 8, 7

Supersets:
Alternating dumbbell curls - 20lb x 11; 22lb x 10, 10 per arm
Alternating hammer curls - 15lb x 10; 17.5lb x 7, 8 per arm

Machine curls - 5 minute burn

Kristen met me at the gym to do cardio and ab work, so I did some of the ab work with her.