Building the Base

[BScott]

Bench
225x4x2
Concentration curls 2x8-20
Barbell curls 2x8
Hammer curls 2x8-15
Upright rows 3x12-20
French press 3x12-20
Shrugs 225x3x6-12
Lying ext 2x12-15
Incline front raises 2x10-20
Rope pushdowns 3x5-12

[DCR]

Welcome back, @BScott.

[BScott]

Welcome back, @BScott.

Thanks good to be back

[BScott]

Bench up to 245x1, 225x3x3, 3x2
Chins bw x3x3
Widegrip pulldowns 3xf
Btn press 65x5-12
Barbell rows 135x3x8
Db Incline rows 40s/50s x3xf
Side raises 3xf
DB SLDL 3x12-15

[BScott]

Bench 225x6x2, 185x11, 135x11 CG, 135x9 WG
Concentration curls 5x6-12
Hammer curls 3x8-15
French press 3x6-12
Upright row 3x12-15
Kickbacks 2x15

[BScott]

Bench
245x1 grind
225x4x3
Incline 135x3x8-12
Flies 3x5-8
Chins bwx3x5-8
Wide pulldowns 3x8-12
Chest supported rows 3x7-15
Cable rows 3x6-10
Side raises 3x10-20

[BScott]

Bench 225x3x2-4
One and a Half Bench 155x2x6-7
Concentration curls 4x12
French press 3x8-12
Hammer curls 3x8-12
Kickbacks 3x8
Upright rows 3x12
Rope pushdowns 1x16
DB shrugs 1x15

[BScott]

Treadmill 12min mile
2000m row (8:23)

[BScott]

Beltless Dead
45
135
225
315x5
225x10
Side raises 4x8-20
Rear raises 1x20
RDLs 185x3x12
Barbell rows 155x8/8/4
Cable rows 3x6-12
Back ext 2x15

[BScott]

Quick but super late-night workout

Bench up to 245x1
185x12/10/8
Incline db 75sx4

Called it. Felt horribly fatigued.

[BScott]

Bench up to 245x3
225x6
185x14
Incline db 70sx10/5
Dips bwx10/8
Flies 30sx10/6

[BScott]

Cardio day

Run 1 mile (10min)
Stairstepper
Light abs
FSQ calf raises 3x12

[BScott]

Deads up to 335x3
Below knee block pull 405x1, 455x2xF lol
Low block sumo 225x3x7
RDLs 225x3x8
DB RDL 50sx3x12

[BScott]

Bench
45
135
185
225x1
245x1
255x1
225x7
185x15
Close grip 135x11/8/8
Chest supported row 2plx12/8/8
Barbell front raises 3x8-15
Neutral pulldowns 3x6-12
French press and db curls, couple sets then nausea set in so had to stop it there

[BScott]

High incline
45
95x15
115x10
135x5
Side raises 3x8-20
Rear raises 3x10-15
Upright rows 3x8-20
Shrugs 3x8-15
Concept 2 Rower 8min

[BScott]

Arm workout (12 sets of Biceps and triceps)

[BScott]

Conditioning

1mile run, 10min
Stretching
4x treadmill sprints
Pullupsx3
Situps x20
Pushups x20
Pullups x6

[BScott]

Don't think I ever logged my last workout. Just bench up to 255x1, then 225 x6 and 185xidk. Did some accessories and sumo deads 315x3xsomething

[BScott]

Bench
185x6x5
Cable rows 10x10
Pullovers and front raises 5x10
Curls and pushdowns 5x10
Wrist curls and side raises 4x10

[BScott]

Bench 185x6x5
Rdls 225x5x10
Incline db rows 4x10
Incline db press 4x10
Hammer curl 4x10
Skullcrusher 4x10
Front wrist curl 1x20