Shoulders chest

BB BENCH
315X10X3

Db laterals
40x10X3

Incline db
100x12x3

Front db raise
40x10x3

Hang knee raise
X20x3

Chest and shoulders

Stopped blogging for a bit. Still training.

Bench
315X5X2
315X7
Most ive benched in a long time. Shoulder still messed up but seems to be slowly getting better

DB FLAT BENCH
100X10X3

DB LATERALS
30X12X3

INCLINE DB
85X10X3

DB FRONT RAISE
30X12X2

CABLE CROSSOVER
70X15X2

Arms

EZ CURL
95X12X2

CGBP
225X12X3

DB HAMMER CURL
50X12X3

SKULLS
145X10X3

CABLE CURL
120X15X2

TRI PUSHDOWN ON LAT PULLDOWN
70X15X2

Chest and shoulders

FLAT DB PRESS
100X12X3

DB LATERALS
30X12X3

INCLINE DB
85X12X3

DB FRONT RAISE
30X12X3

INCLINE DB FLYES
60X10X2

Quick back shoulders and bis

BB ROW
185X10X3

EZ CURL
95X10X3

DB LATERALS
40X10X3

LAT PULLDOWN
185X10X3

SEATED DB CURL
40X12X3

DB FRONT RAISE
30X12X3

Chest and tris after week off

INCLINE DB
85X10X3

CGBP
225X12X3

FLAT DB
85X10X3

FLAT DB FLYES
60X10X2

TRI PUSHDOWN ON LAT PULLDOWN
100X20X2

Arms

EZ CURL
95X12X3

CGBP
275X8X3

INCLINE DB CURL SEATED
40X10X1
STANDING DB CURL
40X12X2

LAYING OVERHEAD TRICEP EXT
55X10X3

SINGLE ARM ROPE CURLS
50X15X2

TRI PUSHDOWN LAT PULLDOWN
50X25X2

Back

Seated rows
185X12X3

BB SHRUGS
185X12X13

WIDE GRIP LAT PULLDOWN
185X12X3

DB SHRUGS
100X12X3

DB BENT ROWS
65X12X3

Chest and shoulders

FLAT DB PRESS
85X15X3

DB LATERALS
30X10X3

INCLINE DB PRESS
85X12X3

DB FRONT RAISE
20X10X3

DB FLYES INCLINE
60X12X3

DB BENT LATERALS REAR DELTS
20X12X3

Back and traps

BB ROW REVERSE GRIP
185X10X3

NGLP
140X12X3

BB SHRUGS
185X10X3

DB ROW
60X12X3

DB SHRUGS
100X10X3

Gun show

EZ CURL
95X12X3

BB CGBP
275X8X3

DB PREACHER CURLS
30X12X3

SKULLS
145X10X3

TRI PUSHDOWN CABLE
70X15X3

CABLE CURLS SINGLE ARM
40X15X3

Chest and shoulders

DB FLAT PRESS
85X15X3

DB LATERALS
30X12X3

DB FLAT FLYE
60X12X3

DB FRONT RAISE
30X12X3

CABLE CROSS
60X15X1
70X15X1

Guns

EZ CURL
95X10X3

CGBP 1 BOARD
225X12X3

SKULLS
145X8X3

DB CURL
30X12X3

TRI PUSHDOWN ON LAT PULLDOWN
60X20X2

ROPE CABLE CURL
80X15X1
90X12X1

Chest and shoulders

BB BENCH
275X8X3

FACE PULLS
90X15X3

DB INCLINE
85X10X3

DB LATERALS
30X10X3

CABLE CROSS
60X15X3

DB FRONT RAISE
20X12X3

Curls for the girls

Cable curl
100X12X3

DB ROW
75X12X3

BB SHRUGS
185X12X3

DB CURL
30X10X3

LAT PULLDOWN
185X12X3

UPRIGHT ROW
110X12X3

Arm wrestling training

EZ CURL CABLE HALF REPS
120X30X3
ROPE HAMMER CURL HALF REPS
120X20X3
STRAP ROTATION CURL
35X20X3
SIDE PRESSURE REPS
90X20X3
SIDE PRESSURE HOLD
110
BUS DRIVER
25lb plate

Fucking whatever

Been really sucking tit with working out lately. Missed documenting a few.

Bench
295X8X4

Face pulls
100X12X4

DB Incline
85X12
100X12X2

Rear Delts
30X10X3

Tri Pushdown
140X25X2

W2D1

Bench
285X10X4

Face pulls
90X12X4

DB INCLINE
85X12X3

Rear Delt Raise
30X10X3

Rope tri pushdown
140X12X2

W1D3

Circuit style;
BB SHRUGS
225X12X3

NARROW GRIP LAT PULLDOWN
185X8X3

PREACHER CURLS
95X8X1
75X10X2 (slow and squeezed hard)

DB SHRUGS
100X12X2

DB CHEST SUPP ROW
60X10X2

DB CURLS
50X8X2

Fat loss and mobility phase

Decided to give up the powerlifting training for the time being to focus on some fat loss hypertrophy and badly needed mobility work.
Bench
275X10X4

Face Pulls
90X12X4

DB Incline
85X12X3

DB REAR LATERALS
20X15X3

Tri Pushdown
140X25X2

Trying to balance out my shoulders a bit.

W1D4

Well there goes another unsuccessful attempt at squats and deads. I just finished a set with 315X5 on deads and i can hardly walk. I fucking give up.

I guess its time to drop some weight and bro it up in the gym

W1D3

2 board close grip
355X5X4

Skulls
145X10X3

DB LATERALS
20X15X3

Cable cross
70X12X3

W1D1 Squats

Nothing too crazy here. First week of squat training in a long fucking time.
No belt no sleeves.
315X5X5. I feel like a noob.

Hang knee raise
3 sets of 20.

W1D1 3 lift training

Well here goes nothing again i guess. Lots of mobility work and such and only benching twice per week.

1 board
305X8X4

Dips
BW+90LBSX10X3

Face pulls
80X10X3

Tricep Pushdown
140X25X3

2 board stuff

Did some 2 board bench to get a feel of where my strength is to plan a training block starting Monday which will include squats and deads also. Will only bench to boards with close grip as thats the only way I can bench without pain right now.

2 board
365X5X5

Not bad actually. I can work with that.
New program will start Monday. Benching only X2 per week as opposed to X4 haha. And no heavy shoulder stuff.

Bench

To a 1 board with new closer grip. Virtually zero pain benching like this. A little weaker but i am committed to getting as strong as i was with my old grip. Smash triceps.

315X6X6

DB CURLS
55X10X3

Tricep Pushdown
140X25X3

Squats?

Been doing mobility work everyday since seeing physiotherapist last week. So the same thing for about 7 days. Decided to try and squat to see how it felt.

315X5X3. No sleeves or belt or anything like that. This was actually hard lol.

Narrow lat pulldown
140X10X3

Thats all yall. Im weak as a kitten but more worried about back pain later yoday or in the next few days to see if its getting better.

Bench

CGBP to a 1 board
325X6X4

Skulls with bb
135X10X3

DB raises
20X20X3

Face pulls rope
60X15X3

BB workout

CGBP
225X10X3

Skulls
145X8X3

DB LATERALS
20X20X3

CABLE CROSS
60X15X3

Light fluff working around shoulder injury

Circuit Style;

Lat pull down
140X10X3

DB LATERALS
20X12X3
DB front raises
20X10X3

BB SHRUGS
135X15X3

Test session on shoulder

Shoulder fucked. Took 7 days off of upper body work. Trying it out today to see how it feels. Still there a little. Took bench grip in quite a bit to save the shoulders.
Lots of light rotator  cuff stuff to warm up.

315X5
365X3X2

Slingshot
365X5X3
Add 1 board
365X6
365X8

DB Incline
100X10X3

Curls
55X10X2

Tri Pushdown rope
140X10X2

W3D4

Drop sets all done with slingshot cause my shoulders are fuct

350X4X6
310X4X6

W3D2

CGBP
325X5X4

2 BOARD
405X5
405X4
405X3

TRICEP PUSHDOWN
90X12X3

DB LATERALS
30X15X3
Went light on these cause shoulders are fucking hurting.

W3D1

Bench
355X6X4

1 board
395X5X2
395X4X2
395X3X1

Dips
135X6X3

DB PRESS
100X8X3

W2D4

OHP
205X5X5

LAT PULLDOWN
160X8X5

DB PRESS
85X10X3

W2D3

Drop sets
340X4X6
300X4X6

DB CURLS
60X7X5

W2D2

CGBP
315X5X4

2 BOARD
400X5X2
400X3X1. Fuck.

JM Press
135X10X3

DB LATERALS
40X12X3

W2D1

Bench
335X8X4

1 board
385X5X2
385X3X2. Ran out of gas. My fault for bot eating well or enough today.

Dips
BW+125X8X3

W1D4

Bench drop sets
330X4X6
290X4X6

Curls
60X7X4

W1D3

CGBP
305X5X4

2 BOARD
390X5X3

SKULLS
155X10X3

DB LATERALS
40X12X3

W1D2

TB SHRUG
185X13X3

TB DEAD
315X8X3

DB SHRUGS
100X12X3

W1D1 Shilo meet prep

Bench
325X8X4

1 board
375X5X4

Dips
BW+115LBSX8X3

W3D2

Tb shrugs
140X10X3

TB DEAD
275X10X3

DB SHRUGS
100X12X3

Squats
185X10X3

W3D1

Bench
315X10X4

1 board
355X5X4

Tricep Pushdown
90X15X2

W2D5

OHP
195X5X5

LAT PULLDOWN
140X12X5

DB PRESS
85X10X3

W2D4

Drop sets
330X4X6
290X4X6

DB CURLS
60X7X6

W2D3

CGBP
295X5X4

2 BOARD
395X5X3

SKULLS
155X10X3

DB LATERALS
40X10X3

W2D2

TB SHRUG
BAR+90X10
BAR+140X10
BAR+140X10

TB DEAD
ABOUT 225X12
225X12
225X12

DB SHRUGS
100X10X3

SQUATS
135X10X3

Starting reeeaaaal slow.

W2D1

Bench
300X10X4

1 board
345X5X4

Dips
BW+90LBSX10X3

W1D3

Drop sets
320X4X6
280X4X6

DB CURLS
60X7X6

W1D2

CGBP
285X5X4

2 board
385X5X3

Skulls
155X10X3

DB LATERALS
40X12X3

Block 2 W1D1

Transition block. Decided to try a 1rm. Went 465 easy then failed 455.

1 board
335X5X4

Dips
BW+90×10X3

W4D4

OHP
105X5X5

LAT PULLDOWN
145X12X3

DB PRESS
85X10X3

W4D3

Drop sets
330X6X6
290X6X6

Db curls
60X7X6

W4D2

CGBP
285X8X3
2 BOARD
400X5X3
SKULLS
145X10X3
DB LATERALS
40X12X3

W4D1

Bench
300X12X4

1 board
350X6X4

Dips
BW+90LBSX10X3

W3D4

BBOHP
185X5X5

LAT PULLDOWN
150X8X3

W3D3

Drop sets
320X6X6
280X6X6

DB CURLS
60X7X6

W3D2

CGBP
275X8X3

2 BOARD
390X5X3

SKULLS
145X12X3

DB LATERALS
40X12X3

W3D1

Bench
290X12X4

1 board
340X6X4

Dips
BW+90LBSX10X3

W2D4

BBOHP
175X5X5

REVERSE GRIP LAT PULLDOWN
145X10X3

DB PRESS
85X10X3