10/29/2017

Volume Day "8's"

Bench Press
Barx20
135x10
155x5
185x2
205x2
240x8 (Mis-loaded supposed to be 235 with extra 5 on one side)
225x8

DBBP
70x10
70x10

Seated Rows SS w/Side Raises
100x10  //  10-12-12x10 3-Sets

Tate Extensions
40x12
40x12

10/26/2017

Heavy Day

Bench Press
Barx20
135x10
155x5
185x2
205x2
225x2
250x2
Add 1-Board
260x2
Add 2-Board
270x2
Add 3-Board
280x2
225x15 Close-Grip

45' Incline Press
165x5 5 Sets

Seated Pull-downs
90x10
90x10
100x10 3 Sets

Band Cross-over Rear Delts
Minis 3x10

Rolling Extensions
30x12
30x12

1022/2017

Volume Day

Bench Press "10's"
Barx20
135x10
155x5
185x2
205x2
230x10
220x10
210x10

Standing DB Press
45x8
45x8
45x8
45x8

10/15/2017

Hypertrophy Day

Wide Grip Bench Press
Barx20
95x15
115x15
140x25
140x25

Standing DB Press
40x10
40x10

Seated Rows
90x20
90x20
90x20

Womacks
110x10/10
110x10/10

Cable Curls
90x15
90x15

So, I'm going to give the 5th Set program an
8-week run. The high rep wide grip was pretty
tough on the pecs. That's a worry. I can alternate
DBBP with wide grips according to Swede.

10/12/2017

Heavy Day

Barx20
135x10
155x5
185x2
205x5
225x5
240x1
250x3
250x3
250x3

Put on Slingshot
300x2
300x2

45' Incline Press
140x5
160x5
160x5
160x5
160x5

Seated Rows
100x10
100x10
130x10
130x10
100x20

Tate Extensions
40x11 3 Sets superset with

Rope Push-downs
110x11 3 Sets

Face Pulls
80x50

10/08/2017

   Volume Day
Barx20
135x10
155x5
185x2
225x10
215x10
210x10

One-arm DB Press
25x8
40x8
45x8
45x8
45x8

Seated Pull-downs
110x10 5 Sets

Called it early today. Got the main movements
completed. Tired.

10/05/2017

Heavy Day

Barx20
135x10
155x5
185x2
225x2
240x1
270x1
270x1
270x1
270x1

Put on Slingshot
325x2

No accessory work today.

10/01/2017

Volume Day

Barx20
135x10
155x5
185x2
205x2
225x2
235x6
230x6
225x6

Standing One-arm Press
25x8
40x8
40x8
40x8
40x8

Seated Rows
110x10 5 Sets

Rolling Extensions
30x10 2 Sets superset with

Womacks
110x10/10

Face Pulls
80x50

I was feeling tired but got the work done.