Building the Base

[BScott]

Bench 225x8/6/6/3/3/3
185x12
DB Flies 3x8-10
Concentration curls and French press 4x8-20
Chest supported front raises 2x10-20

[BScott]

Yesterday

SLDL 225x4x10
Hip thrusts 95lbx2x8
Bench rows 35sx20

[BScott]

Tonight

Press 115x9/7/6/5/5/5
Leaning laterals 2x12
Conc curls 2x12
Cable bench curl 2x10-15
Rope pushdowns 3x8-20

[BScott]

Bench
225x9/7/6/6/3/3
Concentrations curls 3x7-15
French press 3x8-20
Db flies 3x6-13
Pushdowns 3x8-15
Reverse Preacher 2x12-15
Bench front raises 15sx15/12

[BScott]

SLDL
275x10/7/3/3/3/3
Hip thrust 95lbx12/12/8
Side bends 45lbx15 each side

[BScott]

Press
Weird sharp pain in R shoulder prior to first rep of the first work set.
115x5/10/5/4/3/2 lost a total of 8 reps from last time (first time this has occurred this training cycle with this style). I can easily put that down to using a different bar, experiencing the shoulder pain, supersetting with chins, being in a gym that is 90+degrees with no AC, and various other things. Happy that I was able to get a single set of 10 which bodes well for next time

Chins bwx6x6/6/6/5/5/6
Bench side raises 2x18
Bench db rows 40sx15/12/10
Rope pushdowns and rope long curls 3x8-12

[BScott]

Back and hams not used to the volume yet, so took it easy.

SLDL
275x7/7/4
Hip thrust 95x3x12
SSB GM 95x12
Side bends 50lbx20
Rower 2min x 500m

[BScott]

Bench 225x10/6/5/5/2/2
Hammer curls and pushdowns 2x12-20
Db flies 1x14
Side raises 3x8-15

[BScott]

Forgot to log Saturdays:

SLDLs
275x10/8/5/3/3/3
Side bends 55lbx3x20
Rower 500m x2min

[BScott]

Today

CGBP 185x10/10/6
Wide pulldowns 4x7-20
Bench db rows 3x7-12
French press 3x8-20
Concentration curls 3x7-15
Pushdowns 2x12-15
Hammer curls 2x8-15

[BScott]

Bench (still fatigued from cgbp, still have R shoulder pain)
225x8/5/5/3/3
Curls and extensions
Side raises

[BScott]

SLDL
45
135
225
275
315X1
275X10/10/7/3
Block sumo
275x2x10
Side bend 60lbx15
Shrugs 275x2x12

[BScott]

Conditioning

2min hang from bar
1 mile run (12min)
Decline situps 3x10-20
LP calves 3x20
Atg lunge bwx8

[BScott]

Bench 225x6/6/6/6/6/4
Curls and French press 3-5x8-15
Flies 35sx12/6
Side raises 2x8-12

[BScott]

SLDL
45
135
225
315
275x10/10/10
Frog sumo
315x3/3
Bench db rows
45sx4x12

[BScott]

Bench
45
135
185
225
245x1
225x6x6
185x13
Curls and French press 3x10-20
DB flies 3x6-15
Side raises 3x8-15
Barbell front raise 3x15

[BScott]

SLDL
45
135
225
315
335
315x4/3/2/2
Block sumo
315x8
Bench db rows 50sx3x12
Seated bent db rows 2x12

[BScott]

Yesterday

Bench
245x1
225x7/7/4/4/1/1

Sore and tired from being at the beach. Took a loss of reps, and ran out of time for accessories

[BScott]

Short on time today

Bench 245x1, 225x8/7/4
DB flies 40sx8/8/5

[BScott]

Back in the gym.

Bench up to 245x1
225x6x2
185x12
Flies 30sx10/5
Chins bwx3x3
Btn press 65x10/6
Barbell rows 135x11/10
Front raises 30x15, 40x6
Incline db rows 50sx12/8