Upper Push

DB Shoulder Press
50sx6
60sx6
65sx6
70sx6

HS Wide Bench Press
180x8
270x8
290x8
290x8

Superset
DB incline Flies - 4x10.....45s
DB Incline Bench Press - 4x10......45s

Pushup complex (2 diamond pushups, 2 regular, 2 L, 2 L, 2 5 second iso holds)....did 4 sets

Plate Squeeze with twist - 4x8.....5s

Superset
Overhead Rope Extension - 4x10.....47.5
Rope Pushdown - 4x10.....47.5

Upper Push

Decline Bench Press
135x5
185x5
225x3
245x3
255x3
225x5

Handstand Pushups - 8, 7, 7, 7

Superset
DB Incline Fly - 4x10.....40s
DB Incline Bench Press - 4x10....40s

HS Bench Press - 3x8....140

Dips, 21 style.....3 sets with 6

R-Band Pushdown - 4x30 seconds.....35, 28, 28, 28

Push

Ryan's day

A1) Flat DB or BB Bench Press - 155x12, 10, 8, 6
A2) Push-ups - 4 sets to failure (12, 10, 8, 8)

** Try to maintain initial weight used during bench press as best as you can

B1) Incline Bench Press - 4x10, 1 Rest-Pause on last set, all sets with 95
B2) Incline DB Fly - 4x10, all sets with 30s Run the rack on last set

Rest-pause set - go to failure, rack the weight for 20 seconds, go to failure again. Follow up with drop set as mentioned above

C1) FST-7 on Shoulder Press of your choice (with 30s and 35s)

** 7 sets of 10 reps with 30-45 seconds rest between sets - Drop of 30% on last set to failure

D1) DB Lateral Raise - 4x15, run the rack on last set
D2) Rear Delt Fly - 4x15, run the rack on last set

E1) Skullcrusher - 4x12, Intraset stretching on last set
E2) Tricep Extension - 4x12, Rest-pause on last set, followed by drop of 30% to failure (same as last set for B1)

** Intraset stretching - Complete a regularly prescribed set to muscle failure. Once you're done with that set, allow the weight you're lifting to put the muscle on stretch aka hold the skullcrusher at the bottom of the movement.
Once you've let the muscle stretch under load for 30 seconds, strip a considerable amount of weight and perform another set to failure. After you hit failure, stretch again for 30 seconds.

E1) Tabata Machine Bench Press for 8 rounds!

Push

Christian is the only one who wanted to be in the pictures, but this was a Brett day.

Triset
Bench Press with very slow negative - 155x6, 6, 5, 175x5, 6
Clap Pushups - 5x8, 8, 6, 6, 6
Lying med Ball throw - 5x15.....20

Triset
DB Shoulder Press - 4x8.....45s
Steep Incline Bench Press - 45sx8, 7, 6, 5
Incline Bench Press - 45sx8, 6, 5, 3

Triset
Skullcrusher - 45x8, 55x8, 8, 8, 8
Close Grip Bench - 135x6, 155x5, 5, 5, 4
Skullcrusher - 45x8, 55x6, 6, 6, 4

Superset
DB Flies - 1 1/2 reps - 4x12....20s
Incline Cable Bench - 4x12.....22.5

Good burner, one of my more favourite chest days!

Push

My adductors and glutes are a little sore, my quads are destroyed, on to push, courtesy of James.

Bench Press
135x5
185x8
185x8
185x7
185x5

Superset
Cable Crossover - 27.5x10, 10, 10, 10
Cable Crossover - 17.5x12, 22.5x10, 10, 10

Incline DB Fly - 30sx10, 10, 40sx10, 10
Incline DB Bench Press - 30sx10, 10, 40sx10, 10

Arnold Press - 25sx8, 35sx8, 6, 5
Reverse Fly - 20sx10, 10, 10, 10

Upright Row - 4x8....50
Lateral Raise - 4x10.....20s

DB Skullcrusher - 25sx10, 10, 8, 8
Bench Dips - 4x10, 10, 8, 8

100 Pushups in as few sets as possible

Chest and tricep cramps the rest of the day, holy shit!

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 Body

Superset
Incline Fly - 45sx10, 50sx8, 8
Incline DB Bench Press - 45sx10, 50sx8, 6

Chinups- 13, 12, 10

Handstand Pushups (to think mat) - 12, 10, 8

TRX Row - 3x15

Machine Pushdown - 130x12, 145x12, 12
Preacher Curl - 3x12.....80

A good burn workout, I don't know if that is what I got on the chinups, but I remember thinking it was lower than what I'd normally get.  The handstand pushups were done to a higher mat, and still fairly hard as the sets went on.

Upper Body

I had kind of an active rest this weekend.  Friday I was helping a friend move, and yesterday I helped my brother dig a trench.  Because that, my back is a little sore, but it won't affect todays workout.

Bench Press
warmup
135x5
135x5
work sets
185x5
205x5
205x5

Cable Row
28x8
32x8
34x8

Incline DB Flies
50sx8
55sx8
60sx6

Neutral Pulldown
140x8
160x8
180x8

Alternate Sets
Overhead Rope Extension - 52.5x8, 57.5x8, 62.5x8
Double Bi Curl - 3x8.....27.5

Last time I did bench press with 205 I got 4 reps on the last set and wrote that it was the best my bench has felt in a while, the third set today actually felt better than the second, so I'm happy with that.

Upper Body

Worked out with fellow trainer Dave today, he was doing a high rep, triple set all for the same muscle group, day.  Some different stuff, but one of my weaknesses for sure.

Triple Set
Rotating Bench Press - 3x8...50s
Incline Flies - 45sx8, 50sx8, 6
Plate Squeeze - 10sx8, 8, 6

T-Bar Row - 115x10, 120x10, 8
Partner Assisted Row - 3x6
TRX Row  - 12, 10, 10

Incline Bench Press
R-Band Plate Pushups - 25x8(2), 6(2), 4(1)
Cable Flies - 12x8, 8, 5

Wide Pullups - 10, 7, 7
Lying Reverse Fly - 20sx8, 8, 8
Face Pull - forget weights, 3x8

Oh man, one of the more intense burns I have gotten.  Rotating was interesting, yeah kind of twist on the way down until your palms face upwards, bringing the dumbbells close to your hips, made the 50s feel heavy.  The plate squeeze, only with 10s, but burned a surprised amount.  The partner assisted row looked like a tug of war, one would pull, the other resisted, then reverse, it was a constant tension row and had such an intense burned I could hardly move my arms for the trx row.  The number in the brackets for the plate pushups was how many I got after Dave took the 25 lb plate off, not many, I was pretty done at this point.  Huge burn, but fun!

Upper Push

Bench Press
warm up sets
135x5
135x4
work sets
185x5
205x5
225x3
185x8

Superset
Incline DB Flies - 45sx10, 10, 10
Incline DB Bench Press - 45sx6, 5, 5

Seated Cable Bench Press - 20x10, 10, 10

Bosu Alternating Pushups - 12, 10

Pushdown drop set, 60 to 50 pounds
12-12, 9-6, 8-5

Upper Push

Bench Press
warmup
135x5
135x5
work sets
185x5
205x5
225x3 (plus 2 more negative reps)

Slight Incline DB Bench Press
65sx8
75sx8
80sx8
80sx6

Incline DB Fly - 50sx10, 8, 8

Pushups - 20, 12

Pushdowns - 65x15, 12, 12

Good workout.  On the bench press I asked for a spotter as I was working out in the main gym, a fellow trainer.  He suggested two negative reps at the end, I slowly lowered the weight down and then the two of us lifted the weight, it's maybe a 10 seconds negative, very painful.  I was fried by the pushups, hence the small number.

Upper Push

Bench Press
warmup
135x5
135x5
work sets
185x5
205x5
225x3
185x8

HS Bench Press (wide)
180x8
230x10
270x10
270x7

Incline Flies
45sx10
50sx10
55sx7

Triple Drop Set
Cable Bench Press with bar
32.5x10 - 27.5x8 - 22.5x8.........32.5x10 - 27.5x8 - 22.5x8

Pushdowns - 42.5x15, 47.5x15, 52.5x15

Good workout, happy with the bench presses even though it's the same I'm glad it didn't go down again.  The triple drop set was painful but fun.

Upper Push

Long weekend gone away, 3 hours of sleep in two days....yikes, felt surprisingly good for this workout though.

DB Bench Press
60sx8
75sx8
85sx8
95sx6

Push Press
95x5
135x5
155x5
185x4

Incline DB Flies
45sx10
50sx10
55sx8

75 Pushups in 4:54 I think

Pushdown - 65x10, 10, 8

That's a pr on the push presses at 185, nice, the pushups felt very slow but I was pre fatigued!

Upper Push

Bench Press
warm up
135x5
135x5
work sets
185x5
205x5
225x2
185x7

Incline DB Bench Press - 65sx10, 8, 8

Incline Flies - 45sx8, 8, 8

Rope Pushdowns - 57.5x12, 12, 10

Sooo close to getting that third rep on the bench presses, one of these days I'll get 5 reps with 225.

Upper Push

 

 

Decided to go back to one of my favourite splits, today being upper push.

Bench Press
warmup
135x6
135x5
work sets
185x5
205x5
225x2
185x7

Incline DB Flies
40sx10
45sx10
50sx10

Hammer Strength Bench Press (wide)
180x12
230x10
230x8

Pushdowns - 52.5x12, 62.5x12, 67.5x12

While I did get 3 reps last time at 225, I didn't get 5 reps at 205, so it's still an improvement there.  Fun to do this workout again, I was really feeling it!