11/29 DE Upper

Speed bench + doubled mini bands
  185 x 3 x 9

Dumbbell incline press
  90s x 20 x 2

Close-grip push-ups, hands on medicine ball
  20 x 5

Lat pulldown, ultra-wide grip
  150 x 15 x 5

Dumbbell shrugs
  105s x 20 x 5

Band pull-aparts for rear delts
  mini band x 20 x 5

Seated concentration curls
  20s x 15 x 5
  superset w/ band elbow traction, 30 second sets

11/25 ME Bench

Floor press, 2 RM

  135 X 10

   225 X 5

  275 X 2

  315 X 2

  365 X 2

  405 X 2

Close grip bench, feet on bench, + doubled super mini bands

  185 X 6 X 3

  205 X 6

  225 X 6

Rope tricep overhead

  50 X 25 X 4

Low pulley row, multi grip handle

  160 X 20 X 6 (2 sets at each grip)

Seated dumbbell cleans

  25 X 15 X 3

Dumbbell preacher curl

  15 X 12 X 5

11/24 GPP

30 minutes treadmill, walk 5 min/jog 5 min

Iron arms 20 X 3

Leg raises 20 X 5

11/23 ME Lower

SS Bar Good Morning, 3 RM
  155 x 5
  205 x 3
  245 x 3
  295 x 3
  335 x 3
  385 x 3
  435 x 3 (10 lb PR)

Hack Squat
  320 x 8 x 5

Reverse Hyper
  320 x 25 x 4

T-bar row
  135 x 12 x 5

Sled drag 200 feet
  180 x 6 trips

Spread-eagle sit-ups
  bw x 20 x 5

11/22 DE Upper

Speed bench + doubled minis
  185 x 3 x 9

Bench Press
  225 x 20 close grip
  225 x 20 ultra-wide grip

Lying dumbbell tricep extension
  60s x 8 x 4
  superset w/ band pushdowns x 25 x 4

Lat pulldown, multi-grip bar
  150 x 12 x 6 (2 sets at each of 3 grips)

Dumbbell shrugs
  100s x 25 x 4

Face pulls
  80 x 12 x 4

Concentration curls
  15 x 12 x 4

Standing low pulley curls
  35 x 12 x 4

11/20 DE Lower

Speed Squat, SS bar + average bands (w/ briefs) week 2 (55%)
  385 x 2 x 10

Reverse Hyper
  270 x 25 x 2

Leg Extension
  115 x 25 x 2

Upright cable row
  50 x 25 x 2

Spread eagle sit-up
  bw x 25 x 2

11/18 ME Upper

First bench session since bicep surgery 8 weeks ago. Probably went heavier than I should have, but I felt pretty good...

Close-grip 3-board press
  135 x 5
  225 x 3
  275 x 3
  315 x 3
  365 x 3
  405 x 3
  455 x 2, failed after 2

1-arm tricep pressdown
  40 x 12 x 4 each arm

Chest-supported t-bar row
  115 x 12 x 4

Seated dumbbell cleans
  35s x 12 x 4

Dumbbell preacher curl (dr.'s orders I should only progress these 5-10 lbs a week)
  10 x 12 x 4

Medicine ball ab twist
  12 x 25 x 4

11/17 GPP

Stationary bike 20 mins

Stiff leg deadlift
 135 x 12 x 5

Lat pull down med grip
 130 x 12 x 3

Hanging leg raise
 20 x 3

Iron arms wrist
 20 x 3

11/16 ME Lower

Box squat + average bands (+150)
  65 x 4
  155 x 4
  245 x 3
  335 x 1
  425 x 1
  add briefs
  515 x 1
  565 x 1
  605 x 1
  655 x 1

Reverse Hyper
  360 x 20 x 5
 
Low cable row
  140 x 12 x 5

Band leg curl
  super mini x 20 x 5

Seated leg raise
  bw x 25 x 2

11/15 DE Upper

8 weeks since bicep surgery, first unrestricted upper body training


Speed bench + 80 lbs chain
  135 x 3 x 9

Dumbbell tricep extensions
  45s x 10 x 4

superset w/ band pushdowns
  super mini x 25 x 4

Wide-grip lat pulldown
  125 x 15 x 4

Front plate raise
  45 x 15 x 4

Band face pulls
  monster mini x 15 x 4

11/13 DE Lower

Speed Squat, SS bar + average bands (w/ briefs) week 1 (50%)
  335 x 2 x 12

Reverse Hyper
  360 x 20 x 2

Leg Extension
  160 x 20 x 2

Leg Curl
  135 x 20 x 2

Seated Calf Raise
  140 x 20 x 2

Spread eagle sit-up
  bw x 25 x 2

11/6 DE Lower

Speed squat, cambered bar + 120 lbs chain, parallel box, week 3 (60%)
  335 x 2 x 8

GHR
  bw x 12 x 5

Backward sled drag 200 ft

  135 x 5 trips

Pullover machine
  120 x 20 x 5

Band Good morning
  strong band x 20 x 5

Spread-eagle sit-up
  bw x 20 x 5

11/4 ME Upper

Strive machine bench
  180 x 12 x 6

Rope pressdown
  60 x 20 x 5

Pullover machine
  160 x 12 x 5

Lateral raise machine
  70 x 25 x 4

Shrugs on standing calf raise
  160 x 25 x 4

Incline Sit-ups
  bw x 25 x 4


*bicep therapy, started today after 2nd post op, performed 3 times daily

  dumbbell curl
   5 x 50 x 1

  dumbbel wrist rotation
  5 x 50 x 1

11/2 ME Lower

Cambered Bar Good Morning, 3 RM
  65 x 5
  155 x 5
  245 x 3
  295 x 3
  335 x 3
  385 x 3
  425 x 3

Hack Squat
  320 x 8 x 5

Sled drag 200 feet
  205 x 6 trips

Seated Pullover Machine
  160 x 12 x 5

Band Leg Curl
  Super Mini x 20 x 5

Bench leg raises
  bw x 20 x 5


*daily bicep therapy,  3 times daily
  dumbbell curl
   5 x 50 x 1

 dumbbel wrist rotation
  5 x 50 x 1

11/1 DE Upper

Plate loaded machine bench
  180 x 12 x 6

Rope pressdown (limited ROM due to elbow brace on left arm)
  60 x 20 x 5

Pullover machine
  120 x 20 x 5

Machine lateral raise
  70 x 25 x 4

Shrugs on standing calf machine
  160 x 25 x 4

Incline sit-ups
  bw x 25 x 4

10/31 GPP

30 minutes cardio, 5 min walk/5 min jog

10/29 DE Lower

Speed squat, cambered bar + 120 lbs chain, parallel box, week 2 (55%)
  305 x 2 x 12

GHR
  bw x 12 x 5

Backward sled drag 200 ft

  135 x 5 trips

Pullover machine
  120 x 20 x 5

Band Good morning
  strong band x 20 x 5

Spread-eagle sit-up
  bw x 20 x 5