Chest and biceps

Bench press - Cluster sets, 30 seconds rest
100lb x 5, 5, 5, 5, 5, 5, 5, 7
Did the last set to failure.

Supersets
Incline dumbbell bench press
Incline dumbbell flies
25s x 12/10, 12/6, 12/7

Supersets
Machine chest press - 70lb x 12, 12, 10
Machine flies - 80lb x 9; 70lb x 10, 8

Supersets
Dips / Push ups
8/7, 6/5, 8/7

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Rotating dumbbell curls
20s x 15 per arm
22s x 15, 15 per arm

Standing barbell curls
55lb x 15, 13, 11

Machine preacher curls
50lb x 10, 9, 8

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Barbell wrist curls
50lb x 22, 16, 11

Static barbell holds
135lb x 3

Arms

No breakfast, no energy. Should have skipped today's workout.

Death by power cleans @ 85lb
9 minutes plus 9 reps

Wasn't even close to getting that 10th rep.

Barbell wrist curls
45lb x 20, 15, 13

Roll-ups
3 sets x 2 @ 5lb

Static barbell holds
170lb x 2
120lb x 2

Shouldn't have skipped breakfast, but I had a busy day so this was the only time I could get to the gym.

Chest and biceps

Rory Zambard

Deadlifts
135lb x 10
200lb x 8, 8, 8

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Bench press
125lb x 4, 4, 4, 4

My triceps are still sore from two days ago, and that was noticeable during the bench presses.

Rotating dumbbell curls
27s x 10, 10, 10 per arm

Clapping push ups
13, 10, 10

Standing barbell curls
75lb x 10, 9, 8

Incline bench press
95lb x 9, 7, 6

Barbell curls
21s x 45lb x 3

Incline dumbbell flies
30s x 12, 11, 11

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Wrist roll ups
3 x 2 sets @ 5lb

Static barbell holds
135lb x 3

Chest, biceps and forearms

I usually start my chest and bicep sessions with some deadlifts, but my lower back felt a bit sore, so I decided to give it a rest.

Incline bench press
100lb x 10, 8, 6

Pinwheel curls
55s x 5, 6, 5

Bench press
115lb x 6, 5, 5

Standing barbell curls
70lb x 12, 9, 9

Dips
14, 10, 8

Machine preacher curls
50 x 12, 9, 8

Cable flies
30s x 12, 11, 9

Cable curls (upper arms at 90 degrees at my sides)
20s x 10, 12, 12

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Roll ups
5lb x 2, 2, 2

Barbell wrist curls
65lb x 12, 10, 8

Static barbell holds
135lb x 3

Chest, biceps and forearms

Deadlifts
135lb x 10
200lb x 8, 8, 8, 8

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

Dumbbell spider curls
25s x 12, 12, 10, 9

Clapping push ups
12, 10, 9, 8

Standing barbell curls
70lb x 13, 11, 10

Incline bench press
100lb x 8, 7, 5

Barbell curls
21s @ 45lb x 3

Incline dumbbell flies
30s x 12, 11, 10

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Roll ups
3 x 2 sets

Barbell wrist curls
45lb x 18, 12, 10

Static barbell holds
135lb x 3

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

Hang cleans and forearms

My clean technique has been pretty poor recently, so the first part of today's session was simply going back to basics and breaking down the movement from scratch. I did hang cleans so I could focus on the top half of the exercise. A couple of times I found that - as one would expect - I failed at moderate weights simply because I lost concentration. In fact, my first two attempts at 130lb were a bust, so I took a couple of breaths, then summoned up an aggressive jump and shrug to get the bar up to my chest. Unfortunately, I couldn't get 135lb up, no matter how hard I tried, but overall I felt like I was starting to find my way back to improving my cleans.

The rest of the session was just a few forearm routines.

Barbell holds - 135lb x 3 (untimed)

Barbell wrist rolls - 65lb x 10, 8, 7

Wrist roller x 3

Shoulders, traps and forearms

Jeebus!

Power cleans
45lb x 5, 5
65lb x 5
75lb x 3
85lb x 3
100lb x 2
115lb x 2
130lb x 1
135lb x 0, 0, 0

No power today; no idea why.

Seated dumbbell shoulder press
30s x 12; 32s x 11, 9
Drop sets - 32s x 8; 20s x 8; 10s x 10

Upright row @ 65lb - 12, 12, 12

Seated dumbbell shrugs/lateral raises
20s x 10, 11, 11

Barbell shrugs - 185lb x 10, 10, 10

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Barbell wrist curls - 60lb x12, 11, 7

Static barbell hold @ 135lb - 33 seconds, 30, 34

Wrist roller - 3 x 1

Shoulders, triceps and forearms

Seated barbell press
75lb x 8, 6, 5

Barbell shrug and hang cleans
100lb x 8, 8, 7

One arm dumbbell front raise, underhand
22lb x 10, 10; 25lb x 10 per arm

Seated dumbbell shrug/lateral raise
15s x 12; 17.5s x 12, 12

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Close grip bench press
100lb x 8, 6, 6

Seated French press
25lb x 10, 10, 8

EZ bar skull crushers
65lb x 10, 8(.5!), 8

Wide grip dips
9, 7, 7

Bench dips, feet elevated
20, 17, 14

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Barbell wrist curls
70lb x 12, 10, 6

Barbell static holds @ 160lb x 3

Chest, biceps and forearms

Bench press
95lb x 12, 11, 9, 7

Incline bench press
105lb x 6, 6, 6, 5

Dumbbell bench press
45s x 8, 7
Drop sets - 45s/35s/27s x 5/4/5

Supersets: Dumbbell flies @ 20s/push-ups
20/6, 16/5, 14/5

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Pinwheel curls
45s x 6; 50s x 5, 5 per arm

EZ bar standing curls
65lb x 12, 12, 9

Machine preacher curls (burn)
37.5lb x 40

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Dumbbell wrist curls
22s x 18; 25s x 13, 12

Barbell hold - 185lb x 2; 135lb x 1

Wrist roller x 2

Shoulders, traps, triceps and forearms

Sunday = Cooking Day!

Seated barbell press
45lb x 10, 10
65lb x 8, 6, 6

Barbell shrug and hang cleans
100lb x 8, 8, 8

One arm dumbbell front raise, underhand grip
17.5lb x 10, 10, 10 per arm

Dumbbell lateral raise (burn)
12s x 40

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EZ barbell skullcrushers
65lb x 15, 14, 11

Tricep dumbbell extensions
25lb x 12, 12, 12 per arm

Reverse barbell curls
35lb x 12, 12, 12

Tricep cable extensions
40lb x 40 (burn)

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Barbell wrist curls
50lb x 20, 14, 11

Barbell static holds - 185lb x 3

Chest and biceps

Had a crappy night's sleep, so I felt a distinct lack of energy this morning.

Bench press with safeties
95lb x 10, 10
115lb x 3
125lb x 3
130lb x 3
135lb x 2
140lb x 0, 1
145lb x 0

Dips - 17, 10, 8, 7

Cable flies
30s x 12, 10, 10, 9

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Pinwheel curls
40s x 12, 10, 8

Standing barbell curls
65lb x 9, 9, 7

Machine preacher curls; slow negative
50 x 7, 6, 5

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Barbell holds - 185lb x 3

Would have liked to have done wrist rolls, but ran out of time.

Shoulders, traps and forearms

Power cleans
5 x 45lb
5 x 65lb
3 x 75lb
3 x 85lb
2 x 100lb
2 x 115lb
1 x 130lb
1 x 135lb
1 x 145lb (F)
1 x 140lb (F)

Seated Arnold press - 30s x 9, 8, 7

One arm bent over shoulder row
45lb x 10, 10, 10; 47lb x 10

Supersets
Dumbbell upright rows - 20s x 12, 12, 12
Machine shoulder press - 50lb x 12, 40lb x 12, 35lb x 12

Barbell holds - 135lb

Wrist roller

Shoulders, traps and forearms

Absolutely no energy left in my legs after yesterday's workout. Thankfully, I didn't need my quads other than for cycling to and from the gym.

Standing military press - 60lb x 9, 7, 6

Seated Arnold press - 22.5lb x 12, 9, 8

Dumbbell lateral raises - 15lb x 15, 13, 10

Machine shoulder press - 5 minute burn

Vertical row - 70lb x 12, 11, 10

Barbell shrug @ 100lb - 5 minute burn

Barbell wrist curls - 50lb x 14, 11, 10

Static barbell hold @ 120lb - 5 minute burn

Shoulders, traps and forearms

Standing military press - 55lb x 12, 9, 8

Seated Arnold press - 22.5lb x 12, 9, 8

Dumbbell lateral raises - 15lb x 13; 17.5 x 12, 9

Push press @ 55lb - 5 minute burn

Vertical row - 70lb x 11, 10, 10

Barbell shrug @ 95lb - 5 minute burn

Barbell wrist curls - 50lb x 15, 10, 10

Static barbell hold @ 115lb - 5 minute burn

My forearms felt like Popeye's, and I had no grip strength left. Thankfully, I didn't need to use my bike's brakes too much on the way home, because I'm not sure I would have been able to pull the levers in all the way.

Shoulders, traps and forearms

Standing military press - 55lb x 11, 9, 8

Seated Arnold press - 22.5lb x 12, 9, 8

Dumbbell lateral raises - 17.5lb x 12; 15 x 12, 10

Push press @ 45lb - 5 minute burn

Vertical row - 70lb x 10, 10, 9

Barbell shrug @ 95lb - 5 minute burn

Barbell wrist curls - 45lb x 15, 11, 10

Static barbell hold @ 115lb - 5 minute burn

Shoulders, traps and forearms

Let the games...um...continue! I hope Holmberg (third from right) qualifies again this year.

Standing military press - 55lb x 11, 8, 8

Seated Arnold press - 22.5lb x 11, 8, 8

Dumbbell lateral raises - 17.5lb x 13, 11, 8

Shoulder press (machine) - 5 minute burn

Vertical row - 70lb x 12, 9, 9

Barbell shrug @ 95lb - 5 minute burn

Barbell wrist curls - 45lb x 13, 10, 9

Static barbell hold @ 115lb - 5 minute burn

Today should have been a leg day, but I've had pain in both my adductors since playing footie on Friday. After my PT session on Tuesday, I had doms in my hamstrings, quads, plus some soreness in my adductor brevis in both legs. I thought the latter was just part of the doms from a taxing workout, but both the quads and hams cleared up by Friday. I had a soccer game on Friday evening, and as soon as I started to warm up - jogging, stretching, passing the ball, etc - I could tell that something was wrong. I had a little pain that got much worse when I started to sprint. I tried to run through it, but that probably wasn't very smart. My ego didn't want me to give up when players who were older than me were outrunning me.

I was in considerable pain after the game and all of Saturday. The right adductor doesn't feel too bad today, but the left is still pretty bad. This being the case, it would have been a big mistake to try squats and leg presses this morning, so I skipped the leg session and did an upper body routine instead. I'm going to let myself recover properly and not rush into a workout that will cause worse damage, as frustrating as that will be.

Shoulders, traps and forearms

Farewell, Becks.

Time to increase the weight on some of these moves, as I was starting to hit the target number of reps consistently.

Military press @ 55lb - 11, 8, 7

Seated Arnold press @ 22.5lb - 12, 9, 8

Dumbbell lateral raises @ 17.5lb - 12, 11, 9

Shoulder press (machine) @ 40lb - 5 minute burn

Vertical row @ 70lb - 11, 9, 8

Barbell shrug @ 95lb - 5 minute burn

Barbell wrist curls @ 45lb - 12, 9, 8

Static barbell hold @ 95lb - 5 minute burn

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Kettlebell crunches - 3 x 30

Shoulders, traps and forearms

Shoulder press drop sets @ 65lb/45lb - 8/5, 6/6, 3/4

Seated Arnold press @ 22.5lb - 10, 8, 6

Dumbbell lateral raises @ 17.5s - 13, 11, 8

Shoulder press (machine) @ 40lb - 5 minute burn

Vertical row @ 65lb - 13, 10, 10

Barbell shrug @ 85lb - 5 minute burn

Static barbell hold @ 85lb - 5 minute burn

My right wrist felt a bit sore today, so I skipped the wrist curls before the barbell hold.