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, 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

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

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

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

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

Chest, biceps and forearms

Bench press
95lb x 5, 5
120lb x 5, 5, 5, 4

Incline bench press
90lb x 5, 6, 5

Piston dumbbell bench press
40s x 10, 8, 7

Machine flies (burn)
55lb x 40

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Pinwheel curls
45s x 6, 6, 6

EZ bar standing curls - 65lb x 12, 10, 8

Barbell curls, 21s x 3

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Barbell wrist curls
60lb x 10, 8, 8

Wrist roller - 1, 1, 1

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

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

Chest, biceps and forearms

Wide grip bench press
95 x 5, 5
120 x 8, 7, 6, 5

Push-ups - 22, 25, 12

Wide grip dips - 7, 6, 6

Machine flies (burn) - 55lb x 40

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Alternating dumbbell curls
30s x 12
35s x 10, 10

Barbell curls, 21s x 3

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Barbell wrist curls - 45lb x 22, 17, 10

Wrist roller - 2, 2

Chest, biceps and forearms

Another early morning workout, but pretty good energy level.

Bench press
100lb x 5, 5
120lb x 5, 5, 5, 5

Alternate sets - dips/push-ups
11/15, 7/12, 7/13

Incline bench press
95lb x 5, 5, 5

Machine flies (burn) - 55lb x 40

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Barbell curls
60lb x 10, 9, 8

Drop sets - curls @ 20s / hammer curls @ 17.5s
10/7, 9/5, 10/6

Machine preacher curls (burn) -25lb x 40

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Barbell wrist curls - 50lb x 15, 14, 13

Wrist roller - 2, 2

Biceps, triceps and forearms

Dumbbell curls - 30s x 6; 35s x 6; 40s x 6

Dumbbell one-arm tricep extension - 22lb x 10, 10, 10 per arm

Hammer curls - 22s x 10; 25s x 10, 10

Tricep cable extensions - 30lb x 12; 40lb x 6, 6, 5

Preacher curls - 50lb x 12; 60lb x 10; 65lb x 8

Barbell curls, 21s (empty) x 3

Negative dumbbell curls - 17.5s x 5, 6, 5

Wrist roller - 2 x 2, 2

Weight plate hold

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

A quick Stonecroft workout before we took Madi to footie practice.

Dumbbell military press - 20lb x 2 - 14, 10, 8

Seated Arnold press - 20lb x 2 - 11, 9, 9

Dumbbell lateral raises - 15lb  x 2 - 14, 12, 11

Dumbbell vertical row - 35lb x 2 - 10, 10, 7

Dumbbell shrug - 40lb x 2 - 5 minute burn

Dumbbell wrist curls - 30lb x 12; 25lb x 10, 8

Rowing - 10 minutes