Upper Push

Worked out with Ryan and Brett today, let them call the workout (more Ryan)

DB Bench Press
80sx6
90sx6
100sx5

Incline Cable Bench Press
37.5x10
47.5x10
52.5x10
52.5x10

HS bench Press
140x8
160x8
160x8
160x8

Machine Tricep Extension - 135x10, 150x10, 165x10, 165x10

Cable Kickback - 12.5x10, 17.5x10, 20x10, 22.5x10

Upper Push

DB Bench Press
70sx6
80sx6
90sx6
100sx6

DB Shoulder Press - 4x8......60s

Cable Fly - 4x10.....35
Cable Bench Press - 4x10......35

Handle Pushups - 15, 15, 12

Incline Neutral DB Bench Press - 50sx10, 8, 7
Pushdown - 52.5x12, 10, 10

The 100s I got without a handoff, surprised me a bit as I hadn't even gotten 6 with a handoff, not bad.

Upper Push

DB Bench Press
70sx6
80sx6
90sx6
100sx6

Incline Bench Press - 4x10.....135

HS Shoulder Press - 4x12.....100

Incline Smith Bench, 1 and 1/2 reps - 4x8....90

(I did some exercise in here, just can't remember what)

Overhead Rope Extension - 3x15....52.5

Upper Push

Bench Press
warmup
135x5
135x3
185x5
work sets
4x5......210

DB Bench Press
70sx8
80sx8
90sx8
90sx7

Hammer Strength Incline Bench
190x8
190x8
210x8
drop set, 190x8, 140x6, 90x6

Superset
Machine Lat Raise - 80x12, 95x12, 12
Machine Shoulder Press - 90x8, 95x8, 8

Pushdown - 4x15.....52.5

Upper Push

DB Bench Press
70sx6
80sx6
90sx6
100sx5

HS Incline Bench Press
90x8
140x8
140x8
140x8

Cable Fly dropset
32.5x10, 10, 10
27.5x10, 10, 10

DB Shoulder Press (45 seconds rest between sets) - 7x10.....35s

Wide HS Bench Press dropset
280x7
230x5
180x5
90x10

Supserset
Overhead Rope Extension - 4x10....45
Rope Pushdown - 4x10....45

Push

Took some days off from the gym to allow my body to recover, my back, more specifically my SI joint took the brunt of the volume.  I'm not sure what program I will go on to now, but felt like doing push today.

Bench Press
warm up
135x5
work sets - 4x8......185

Cable Crossover with hold - 3x10.....22.5

Superset
Lying Plate Squeeze - 3x8......10s
Incline DB Bench Press - 3x10.....50s

Arnold Press - 35sx8, 7, 7

Overhead Rope Extension - 3x10....42.5
Rope Pushdown - 3x10.....42.5

Was limited on time but that's okay for a first workout back.  The crossovers are a tad different than regular flies, it was fun and felt nice to be back.

Upper Push

DB Bench Press
70sx6
80sx6
90sx6
100sx6

HS Incline Bench Press
90x8
140x8
140x8
140x8

Superset
Cable fly with Hold - 3x10....32.5
Cable Bench Press - 3x10....32.5

Iron Cross - 3x7....12.5s

Eccentric Skullcrusher, concentric Neutral Bench press - 3x6....40s

Lying Cable Curl - 4x12....47.5

Upper Push

DB Bench Press
70sx6
80sx6
90sx6
100sx6

Incline Machine Bench Press
90x8
140x8
160x8
160x8

Superset
Cable Fly with hold - 3x10.....30
Cable Bench press - 3x10......30

Iron Cross - 3x6.....12.5s

Neutral DB Bench Press - 50sx15, 12, 12

Cable Curl - 4x12.....37.5

Upper Push

DB Bench Press
70sx6
80sx6
90sx6
100sx4 (got 5, but had slight assistance on 5th rep)

HS Incline Bench Press
90x8
110x8
130x8
130x8

Supsert
Cable Fly with Pause - 3x10....27.5
Cable Bench Press - 3x10.....27.5

KB Military Press - 3x15......25s

DB Neutral Bench Press - 3x12.....50s

Lying Cable Curl - 3x12.....47.5

I believe I would have gotten 5 reps on the db bench presses, but the spotter jumped in a little quick!

Upper Push

DB Bench Press
70sx6
80sx6
90sx6
100sx4

Incline Bench Press - 140x10, 8, 8

Superset
Cable Fly with hold - 3x10....22.5
Cable Bench Press - 3x10.....22.5

Machine Lateral Raise - 3x15.....80

Close Grip Pushups - 3x13

Lying Bicep Curl with hold - 4x10.....42.5

Upper Push

DB Bench Press
65sx6
75sx6
85sx6
95sx6

Incline Bench Press - 3x10.....135

Superset
Cable Fly - 18x10, 8, 6
Pushups - 10, 8, 6

Machine Lat Raise
75x15
80x15
80x15

Dips - 3x17

Lying Cable Curl with hold at peak contraction, 3x10...forget weights

Upper Push

DB Bench Press
65sx6
75sx6
85sx6
95sx4

Incline Bench Press - 135x10, 10, 8

Superset
Incline DB Fly - 35sx10, 8, 8
Incline DB Bench - 35sx8, 6 6

Cable Lat Raise - 3x15......6

Close Grip Floor Press - 3x10......135

DB Curls - 3x12......25s

Upper Push

Pause Bench Press
warmup
135x3
135x1
185x3
205x2
work sets - 3x2.....220

Incline DB Bench Press
70sx10
70sx10
70sx8

Supserset
Cable Flies - 3x10.....27.5
Cable Bench Press - 3x10.....27.5

Cable Shoulder Press - 3x15......12

Dips - 3x16

DB Preacher Curl - 3x12.....22.5s

Bench + Push

Sick workout day, of course on a bench day, so I was nervous going in.

Bench Press
135x5
135x2
185x3
205x2
work sets
230x3
230x3
230x2
230x1

DB Bench Press
80sx6
90sx6
90sx5

DB Military Press - 40sx8, 8, 7
DB Push Press - 40s8, 6, 7

Weighted Dips - 3x6....45

Machine Fly - 3x15.....195

The rest of the routine went really well, but the strength portion with bench was a disaster, only did 4 sets and it was the worst yet.  I did have a bad stomach cramp and didn't eat well that weekend, I hope to make up for it next time it comes around.

Bench + Push

Bench Press
warmup
135x5
135x2
185x3
205x2
work sets
230x3
230x3
230x2
230x2
230x2

DB Bench Press
80sx6
90sx6
90sx5

Supsert
DB Military Press - 40sx6, 5, 5
DB Push Press - 40sx6, 3, 3

DB Incline Neutral Bench Press - 3x6....60s

Cable Flies - 3x15.....30

One of these days my bench will improve, rest of routine went amazing.

Upper Body

Bench Press
warmup
135x5
135x2
work sets
185x5
205x5
225x4
225x3

Slight Incline DB Bench Press
65sx8
75sx8
80sx8
85sx8

Superset
Wide Pullups - 10, 8, 7
Neutral Pullups - 6, 3, 3

Knees to Elbows - 10, 8, 8

Band External Rotations - 3x12

Upper Body

Bench Press
warmup
135x5
135x2
work sets
185x5
205x5
225x4

Slight InclineDB Bench Press
60sx8
70sx8
75sx8
80sx8

Superset
Chest Supported Row - 120x10, 8, 8
Wide Pullups - 5, 4, 4

Incline Leg/Hip Raise - 3x12

Face Pull - 3x12.....47.5

Upper Body

Pause Bench Press
warmup
135x5
135x2
work sets
185x3
205x3
225x2
225x2

4 Rounds for time
10 DB Bench Press - 70s
10 Wide Grip Pullups
Time: 9:17

Cable Row
38x8
38x6
38x6

Pallof Press - 3x8......30

Band External Rotation - 3x12

Still a little weak feeling, both doubles at 225 were really tough.

Upper Body

DB Bench Press
65sx12
75sx12
80sx10

Single Arm Cable Row
32.5x12
37.5x12
42.5x12

Dips - 3x18

Face Pull
52.5x12
65x12
65x12

Alternate Sets
Pushdown - 3x12....65
Neutral Cable Curl - 3x12....42.5

Upper Body

Incline DB Bench Press
60sx12
70sx12
70sx10

Cable Row
32x12
32x12
32x10

Close HS Bench Press - 3x12.....90

Cable Reverse Flies - 3x12.....6

Alternate Sets
Pushdown - 3x12....65
DB Curls - 3x12....25s