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

Control upper

Spoto bench press
115lb x 4
120lb x 4
125lb x 4
130lb x 4
135lb x 4
140lb x 3 + 1

Pendlay row
135lb x 4, 4, 4, 4
140lb x 4, 4

Push press
95lb x 3, 3
100lb x 3

Wide grip pull-ups
12 reps

Back and biceps

One-arm dumbbell rows
55lb x 10, 10, 10 per arm

Wide grip pull ups, knees raised
8, 6, 5

Barbell row
75lb x 12, 12, 12

Cable row (burn)
70lb x 40

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EZ bar preacher curls
55lb x 12, 11, 9

Concentration curl
20lb x 10, 10, 10 per arm

Incline dumbbell curls (burn)
20s x 40

Back and calves

Wide grip pull ups
19, 10, 8

PR!

Bent over between legs barbell row
75lb x 12, 12, 11

Deadlifts
135lb x 10
265lb x 3, 3, 3
155lb x 10

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Barbell calf raises on a step
155lb x 15, 15, 15

45 degree calf raises
175lb x 40, 40

Bent over calf raises
50, 50, 50

Back and calves

She's baaack!

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

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Wide grip pull-ups
15, 10, 8

Deadlifts
135lb x 10
235lb x 5, 5
240lb x 5
135lb x 10

Neutral grip pull downs
90lb x 12, 12, 12
90lb/70lb/50lb x 12/6/7

Machine rows, wide grip
90lb x 10, 10, 8

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Barbell calf raises on step; hang position
185lb x 12, 10, 11

Bent over calf raises
50, 50, 80

Back and calves

Bench press
110lb x 8, 8, 8, 8
Feet anchored, powering arms up!

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Wide grip pull ups
12, 10, 8

Deadlifts
130lb x 10
230lb x 5, 5, 5

Neutral grip pull downs
90lb x 12, 12, 12
90lb/70lb/50lb x 12/7/8

Machine rows, wide grip
80lb x 10, 10, 10

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Barbell calf raises on step
155lb x 15, 15, 15

45 degree calf raises
175lb x 40, 40

Back and calves

Bench press
95lb x 10, 10, 10, 8

Still feel sore from Thursday's chest PT day.

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Deadlifts
130lb x 10
230lb x 5, 5, 5

Wide grip pull-ups
12, 8, 7, 5

Extremely strict! No swinging whatsoever.

Bent over barbell rows
100lb x 10, 10, 10

Lateral pull downs
90lb x 15 (neutral grip)
90lb x 13, 12 (wide grip)

Machine rows (burn)
80lb x 40

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Seated calf raises
70lb x 15, 15, 15
70lb/45lb x 15/15

Barbell calf raises on step
135lb x 12, 12, 12

45 degree calf raises (burn)
130lb x 40, 40, 40

Back and calves

No energy today; no idea why.

Wide grip pull-ups
14, 10, 8

Bent over barbell rows
100lb x 12, 10, 10

Lateral pull-downs
100lb x 10, 10
100lb / 80lb / 60lb x 9 / 6 / 6

Cable row (rope)
100lb x 8; 90lb x 9, 8

Deadlifts
135lb x 10
185lb x 8, 10, 10

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Standing calf raises
Two leg / alternating single leg; continuous
15 / 15, 15 / 15, 10 / 10, 10 / 10

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3 mile stationary bike ride

Shoulders and back

Barbell shrug and hang clean
95lb x 8, 8, 8; 70lb x 10

Wide grip pull ups
12, 9, 7, 6

Barbell front raise
45lb x 12, 12; 55lb x 12, 12

One-arm dumbbell rows
60lb x 10; 65lb x 8, 8, 8 per arm

Seated Arnold press
30s x 10, 8, 7

Wide cable rows
90lb x 12; 110lb x 8, 9, 8

Dumbbell lateral raises (burn)
15s x 40

Deadlifts
135lb x 10
195lb x 10, 10

Back and calves

I probably didn't need to do a back workout this week, because of all the snow I've been deadlifting the past few days. Bloody hell.

Wide grip pull-ups
14, 10, 8

Deadlifts
135lb x 10
225lb x 5
245lb x 4, 4
225lb x 5

Bent over barbell rows
100lb x 10, 9, 9

Lateral pull downs
100 x 10, 9, 8

Back extensions
10, 10, 6

Cable row, full extension
110lb x 12, 11, 10

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I decided to try some light calf work, to see how it affected my left foot's arch.

Two leg standing calf raises - 15, 15, 15

One leg standing calf raises - 10, 10, 10

Back, calves and abs

Deadlifts
135lb x 10, 10
225lb x 5, 235lb x 5

Wide-grip pull-ups - 12, 8, 7

Back extensions - 12, 12, 12

Bent over between leg barbell rows
50lb x 12, 75lb x 12, 12

Cable row, full extension (burn)
60lb x 40

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Seated calf raises
70lb x 12, 15, 15
Drop sets - 70lb/45lb x 15/15

45 degree calf raises
110lb x 40
110lb x 20 per leg
110lb x 40

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Crunches - 25, 25, 25

Plank, feet elevated on Swiss ball (untimed) x 3

Back and calves

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

Wide grip pull-ups
11, 8, 7

Bent over barbell rows
100lb x 10, 8, 9

Lateral pull-downs
90lb x 12, 10, 11

Cable row, full extension
60lb x 20, 17, 15

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Seated calf raises
75lb x 15, 15
Drop sets: 75lb x 13, 45lb x 10

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

Chest and biceps

Diet and training seem to be going okay.

Training session with Ben.

Hammer curls

Decline barbell bench presses (Smith)

Machine preacher curls

Incline dumbbell bench presses

Machine flies

Reverse grip cable curls

To finish:
3 sets of 5 wide-grip pull-ups + 10 push-ups

Back and calves

I would normally have done some ab work to finish today, but I started to feel fatigued, probably from all the sprinting yesterday during soccer. I decided to listen to my body rather than force myself too much.

Deadlifts - 235lb x 5, 5

Wide grip pull-ups - 11, 8, 7

Dumbbell rows - 45s x9; 40s x 10, 10

Lateral pull downs - 80lb x 12; 90lb x 10, 10

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

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

Back, calves and abs

Deadlifts
Warm up - 135lb x 10
225lb x 6
275lb x 4, 3
225lb x 10

Barbell rows - 75lb x 12, 12, 12

Wide grip pull ups - 9, 7, 6

Cable row (burn) - 60lb x 40, 40

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Seated calf raises - 45lb x 15, 75lb x 15, 15

Single leg calf raises (alternating legs after 10 reps) - 40, 40

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Leg hip raises - 20, 20, 20

Russian twists - 100 (resting as needed)

Scissor kicks - 50, 30, 30

Back and biceps

Armed and dangerous

I decided to start a slightly different weekly routine, just because I've been following the same plan for several months now, and I don't want to plateau. My left adductor is a bit sore, and my last two workouts have been shoulders, traps and forearms, with chest and triceps yesterday. This means pretty much the only split I could work on today involved chest and biceps. My traps are still sore from Thursday, which didn't help today.

Wide grip pull-ups - 10, 7, 7

Lateral pull downs - 80lb x 10; 90lb x 10, 10

Straight arm lat pull downs - 30lb x 10; 35lb x 10; 40lb x 7

Machine reverse flies - 65lb x 10; 70lb x 10; 75lb x 9

Bent over row - 75lb x 12; 80lb x 10, 10

EZ bar curls - 55lb x 12; 65lb x 9, 8

Dumbbell preacher curls - 25lb x 8; 22lb x 8; 20lb x 9

Incline dumbbell curls - 17.5lb x 10, 9, 8

Back and biceps

I bloody wish.

Deadlifts - 230lb x 5, 5

One arm dumbbell rows - 60lb x 11, 8, 8 per arm

Wide pull-ups - 8, 7, 5

Dumbbell row - 35lb x 11, 10, 9

Cable rows - 5 minute burn

Standing EZ barbell curls - 55lb x 12, 10, 8

Supersets:
Alternating dumbbell curls - 20lb x 20, 20
Alternating hammer curls - 15lb x 20, 20

Cable curls - 5 minute burn

Back and biceps

Oops.

I'd planned on doing a regular leg day, but I had nothing left after yesterday's PT session. I did plenty of stretching and warming up of my legs, but nope - nothing doing. I opted for a back and biceps day instead.

Deadlifts - 185lb x 10, 10, 10

Dumbbell rows - 55lb x 12, 10, 8

Wide grip pull-ups - 8, 6, 5

Cable rows - 5 minute burn

Standing barbell curls - 55lb x 8, 6, 4

Concentration curls - 20lb x 9, 8, 6 per arm

Incline neutral grip dumbbell curls @ 17.5lb - 5 minute burn

And to finish off, just because I had some time to spare...

Power cleans, touch and go:
95lb x 3, 115lb x3, 125lb x 3, 130lb x 1

Back and biceps

Deadlifts @ 185lb - 10, 10

One arm dumbbell rows @ 55lb - 12, 10, 9 per side

Pull-ups - 9, 6, 5

Bent over row @ 70lb - 12, 11, 10

Cable row @ 70lb - 5 minute burn

Preacher curls @ 45lb - 12, 10, 8

Seated dumbbell curls @ 17.5lb; neutral grip - 5 minute burn

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Abs

Back and biceps

Deadlifts @ 225lb - 5, 5

One arm dumbbell rows @ 55lb - 12, 11, 9 per side

Wide grip pull-ups - 8, 5, 5

Inverted rows, parallettes - 8, 6, 7

Cable row @ 60lb - 5 minute burn

Preacher curls @ 45lb - 13, 11, 8

Concentration curls @ 20lb - 9, 7, 6 per arm