Upper Body

Incline Bench Press
135x12
135x12
135x9

Wide Pullups - 3x12

Dips - 3x15

Band Pull Apart - 3x15

Alternate Sets
DB Skull Crushers - 30sx11
Cable Curl - 10x1

End of workout got cut short due to work thing.

Upper Body

Decided to slightly change my program, the last one was responsible for some of the best strength gains of my life, but it did start to plateau.  This one has a bit of a density focus, and is harder to program, but I'll do my best and try not to over train.

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

8 Rounds for time
2 Bench Press - 205
5 Chinups
Time: 9:17

Sngle Cable Row
47.5x8
52.5x8
57.5x8

Pallof Press with bar - 3x8....27.5

Band Pull Apart - 3x12......black

The bench presses felt great today, 225 for 4 good reps when Saturday I barely got 3.  The timed part was all about the bench press, 205 got heavy quick, but that's part of the density training.  The rest went well, these kind of workouts, when performed properly, are satisfying.

Upper Body

Cable Bench Press
22x12
26x12
30x12

Kneeling Pulldown
28x10
26x12
26x12

Dips - 3x15

Band Pull Apart - 3x12

Alternate Sets
Overhead Rope Extension - 3x12....52.5
Cable Curl - 3x12....10

Upper Body

Cable Bench
42.5x12
47.5x12
52.5x12 (broken a few times)

Cable Row - 3x12.....70

Lat Raise Machine - 3x12......80

Band Pull Apart - 3x12.....black band

Alternate Sets
Neutral Pushdown - 57.5x12, 65x12, 72.5x12
Plate Squeeze - 45sx10, 10, 8

Upper Body

HS Wide Bench Press
180x12
230x12
230x12

Wide Pulldown - 32x12, 10, 10

Cable Fly - 3x12....20

Band Pull Apart - 3x12...black

Alternate Sets
Pushdown - 3x12...62.5
Cable Curl - 10x12, 12, 12x12

Upper Body

HS Bench Press

90x12

110x12

110x12

Neutral Pullups - 3x13

Machine Fly - 3x12....210

Band Pull Apart - 3x12

Alternate Sets

Machine Pushdown - 3x12....150

Machine Incline Curl - 3x12...50

Upper Body

Wide Bench Press
135x15
155x13
155x12

Dual Pulldown
60x12
70x12
70x12

Cable Fly - 3x12.....20

Band Pull Apart - 3x12

Machine Pushdown - 3x12....145
Preacher Curl - 3x12.....90

Upper Body

Ring Dips - 3x15

Wide Neutral Pulldown
120x12
140x12
140x12

Cable Fly - 3x12.....18

Band Pull Apart - 3x12....black band

Alternate Sets
Pushdown - 62.5x12, 67.5x12, 12
TRX Curl - 3x12

Upper Body

Cable Bench Press
20x12
24x12
26x12

Chinups - 12, 12, 11

Cable Fly - 3x12.....37.5

Band Pull Apart - 3x12....black

Alternate Sets
Pushdown - 3x12....67.5
Cable Curl - 3x12.....10

Upper Body

HS Wide Bench Press
180x12
230x12
230x12

Dual Pulley Pulldown - 3x12.....60

Cable Fly
35x12
40x12
40x12

Band Pull Aparts - 3x12 with black

Alternate Sets
Skullcrushers - 3x12.....70
DB Curls - 3x12.....22.5s

Upper Body

Cable Bench with bar
32.5x12
37.5x12
42.5x12

Neutral Grip Pullups - 13, 13, 13

DB Shoulder Press - 50sx12, 12, 10

Band Pull Aparts - 3x12

alternate sets
Rope Pushdown - forget weights, 3x12
Double Cable Curl - 22.5x8, 17.5x12, 12

Improved on the neutral pullups, good pump workout

Upper Body

I'm liking this program I am on so far.

Cable Bench Press
37.5x12
42.5x12
47.5x12

Kipping Pullups - 3x12

True Pushups - 3x12

Band Pull Apart - 3x12 with black

10-8-6-4-2 reps of
TRX Tri Extension
TRX Bicep Curl

Good workout!

Upper Body

Did a similar routine as yesterday but went in a much higher rep range.

Bench Press - 135x15, 15, 10

Wide Pulldown - 3x15....22

Cable Fly - 3x15.....16

Band Pull Apart - 3x15 with black

I died out on that last set of bench presses, high reps like this is a weakness, but it felt good!

Upper Body

On Wednesday I was hit with a stomach that had me throw up over 10 times, and not eat a thing.  It wasn't fun at all, I knew this workout back would be tougher than usual..

HS Wide Bench
180x10
230x10
270x10
270x8

Pulldown
120x10
140x10
140x10

Alternate Sets
Cable Fly - 16x10, 18x10, 10
Band Pull Apart - 3x12 with black

Machine Pushdown
Preacher Curl - forget weights for both.

That workout sucked, I was winded too early, not surprised being I only had one day to try and consume good calories, not enough from what I got rid of Wednesday!

Upper Body

Pretty sore still, but wanted to try something.

Shoulder Press
95x8
115x8
115x8
115x6

Wide Pulldown
24x10
26x10
28x10

Dips - 3x12

Band Pull Aparts - 3x12 with black

Marpo (high setting)
3x25 metres
5x25 metres
6x25 metres

Good workout, my muscles were pre-fatigued but still felt good.  I don't often use the marpo, but rope pulling is a great burner.

Upper Pull

Neutral Pulldown
120x8
160x8
180x8
180x8

Cable Row (used different machine, forget weights, did 4 sets of 10)

Wide Grip Pullups - 11, 9, 9

Band Pull Aparts - 3x12

Cable Curls - 12x10, 10, 10

Pull

Deadlifts (all resetting)
warmup
135x5
225x5
225x5
work sets
275x3
315x3
365x2
415x1
315x3

Fat Neutral Grip Pullups - 10, 8, 8

Band Pull Aparts - 3x12

DB Curls - 30sx10, 35sx8, 6

Randomly decided to go for a heavy deadlift, 425 is my all time pr but my form wasn't that good, since then when doing conventional I have done 415 with crisper form, today again I pulled 415 and while I think I still lost position a bit, it felt decent and also went up pretty fast.  Good workout!

Upper Pull

Legs sore, chest sore...I kind of missed split routines.


Hammer Strength Row (high to low)
180x8
230x8
230x8
230x8


Wide Grip Pullups - 10, 8, 7


Band Pull Aparts - Black band - 3x12


DB Preacher Curls - 25sx10, 27.5x8, 8


Good workout!

Upper Body

Bench Press
warmup
135x5
135x5
work sets
185x5
205x4
225x2
185x7

C2B Wide Grip Pullups - 6, 5, 5, 5

Cable Flies 3 sets of 10

Band Pull Aparts - 3x10

Overhead Tri Extension - 42.5x10, 50x8, 8

Cable Curls - 3x10

That style of pullups are one of the hardest, if very strict form is kept then it won't be nearly as many as other styles.  I am very happy with the bench press, a movement I rarely do with just a barbell.  This way however I set up safeties in a way that allowed me to fail safely but still get a full range of motion.  That is also the first time I have gotten 225 for a double when I knew I didn't have help on the second rep, no way today but I had no spot.....awesome.

Happy Holidays!

Full Body

I was pretty stiff going into this workout, for some reason, so I know it affected my snatches, and I also rarely do them.

Power Snatches (reset each time)
95x5
95x5
115x5
115x5
135x3
135x3

Incline DB Bench Press
60sx8
70sx8
80sx8
85sx5

Band Pull Aparts - 3x12 with black band

The snatches were so so at 135, it wasn't horrible just not as smooth as I've done.  The band pull aparts burned, it's an underrated exercise I think!