5/3

Incline BB Bench
135 x 12
185 x 10
225 x 5

Flat DB Bench
75 x 12
85 x 10
85 x 8
85 x 8

Incline Skull Crushers
80 x 15
100 x 12
120 x 8

Incline DB Flyes
40 x 12
45 x 10
50 x 8

Tricep Cable Pressdown
110 x 20
130 x 12
Rack x 12

HS Flat Bench
180 x 12
230 x 5
230 x 5
180 x 10

Pec Deck
160 x 12
190 x 12
230 x 10

After that, I did some crazy triceps shit with one of the PT's there. He had me doing like a bazillion reps. Burned, it was fun.

How's PCT going? Do you feel you're keeping the gains?

Also, what kind of mass and strength gains did you see from your PH run?

5/4

Deadlift
135 x 10
225 x 8
315 x 5
315 x 5
315 x 5

BB Curl
45 x 10
75 x 10
95 x 10
105 x 10

Leg Raises
3 sets of 25

DB Step Ups
40 x 10
45 x 10
50 x 10

Decline Situps
3 sets of 20

Quad Ext.
200 x 12
240 x 12
Rack x 12

Hammer Curls
50 x 12
50 x 10
50 x 10

Calf Raises
3 sets of 20

5/7

Bench Press
135 x 10 (wide)
135 x 10 (reg)
135 x 10 (close)
185 x 10 (wide)
185 x 10 (reg)
185 x 8 (close)

Military Press Machine
100 x 12
140 x 10
160 x 6

Incline Skull Crushers
80 x 12
100 x 12
110 x 10
120 x 10

DB Shrugs
70 x 15
80 x 15
85 x 15
85 x 12

Chest Press Machine
150 x 12
180 x 10
210 x 8

Did some RC rehab/prehab stuff, some rear delt stuff too. Left RC was KILLING me right from the start of my workout today. Really set the tone and had me in a shitty mood the whole time.

Did a bunch of tricep stuff too, but didn't count reps or anything, just SFW.

5/8

Chinups
Sets of 8, 8, 7, 6

DB Row
80 x 12
90 x 12
100 x 12
110 x 10

EZ Curl
80 x 12
100 x 8
120 x 4
120 x 4

Seated Row Machine
110 x 12
130 x 12
150 x 10

Hammer Curl
50 x 12
55 x 12
60 x 10

Pullover Machine
135 x 12
180 x 12
210 x 12
230 x 10

HS Preacher Curl
Did some crazy drop-set burnout shit

Leg Raises
4 sets of 25

Got my BF% measured by a PT at the gym today. 17%!!! Under 20...I'm cool with that!

5/11

Bench Press
135 x 12
185 x 10
225 x 10
255 x 4

Incline DB Press
75 x 12
85 x 8
85 x 8

Leg Raises
3 sets of 25

BB Front Raise
40 x 12
50 x 12
60 x 12

Pec Deck
165 x 12
195 x 12
225 x 10
Rack x 6

Incline Skull Crushers
80 x 15
100 x 12
120 x 10

HS Bench Press
180 x 12
200 x 8
200 x 8

Tricep Cable Pressdown (underhand/overhand ss)
20 x 20; 20 x 20
30 x 30; 30 x 30

Good workout today, been a few months since I got 225 up 10 times, so I'm happy about that.

120 on sc, way to man up dude

5/12

Squats
135 x 10
225 x 8
315 x 5
365 x 2

DB Alt Curls
40 x 12
45 x 10
50 x 10
55 x 8

Quad Ext.
200 x 12
240 x 12
Rack x 12

DB Shrugs
75 x 15
80 x 15
85 x 15
90 x 15

Calf Raises
4 sets of 20

BB Curl (one handed)
40 x 10
50 x 6

Leg Press
225 x 12
315 x 12
405 x 12

HS Preacher Curl (one big superset)
65 x 10
55 x 10
45 x 10
35 x 10
25 x 10

Thanks for the advice Kev. I actually do the cable version. It helps a ton, just a matter of doing it consistently. Luckily, I'm able to bench, incline and military press...decline and dips are the only things that my RC still doesn't agree with.

Hopefully if I keep strengthening it, I'll be able to do em again soon.

5/15

Standing BB Military
95 x 12
115 x 10
135 x 10
155 x 5

Flat DB Bench
70 x 12
75 x 10
80 x 10
85 x 8

HS Military Press
150 x 10
170 x 8
170 x 8

Incline DB Flyes
40 x 12
45 x 10
50 x 8

Tricep Pushdown Machine (single hand)
40 x 12
50 x 12
60 x 8

BB Front Raise
60 x 12
70 x 10

Tricep Cable Pressdown (over/under ss'd)
30 x 30; 30 x 30
20 x 30; 20 x 30
50 x 15; 50 x 10

5/17

Bent BB Row
95 x 12
135 x 12
185 x 10
205 x 8

Lat Pulldown (underhand)
140 x 12
160 x 10
180 x 10
Rack x 8

BB Curl
80 x 15
100 x 8
100 x 8

Leg Raises
2 sets of 25

Row Machine
120 x 12
140 x 12
160 x 10

DB Alt Curls
45 x 10
50 x 8
55 x 6
30 x 12

Made it a quick workout so I could get home for the Mets/Yanks game, but for some reason the MLB Extra Innings package blacked it out.

5/18

Incline Bench
135 x 15
185 x 10
225 x 5
185 x 10

HS Flat Bench
180 x 12
200 x 10
220 x 8

Leg Raises
3 sets of 25

Decline Situps
2 sets of 25

Close Grip Bench
135 x 15
155 x 10
175 x 10

Pec Deck
165 x 12
195 x 12
225 x 10
Rack x 5

Tricep Cable Pressdown (over/under SS's)
50 x 15; 50 x 15
40 x 20; 40 x 15
30 x 25; 30 x 25

5/20

Deadlifts
135 x 12
225 x 10
315 x 6
405 x 4

Close Grip Lat Pulldown
150 x 15
180 x 10
Rack x 8

Leg Press
225 x 15
315 x 12
405 x 12
495 x 10

EZ Curl (close)
80 x 15
100 x 12
120 x 7

Quad Ext.
200 x 12
240 x 12
Rack x 12

Hammer Curl
50 x 12
55 x 10
60 x 10

Calf Raises
4 sets of 20

HS Preacher Curl (one big drop-set)
65 x 10
55 x 10
45 x 10
35 x 10
25 x 10

How are you enjoying cali? I have a lot of family out there and go and visit all the time.