Solids last two days of training.  Was a deload on the bench press and triples for the front squat.
I also used higher reps for the deads as I was feeling tight, but the they knock me out!


June 19th
Flat bench: 3 warms 190x5,5,5,5
In db fly: 2 warms, 70x8 75x9,9
Stand OHP:  3 warms, 140x5 150x4,5
Side lateral: 2 warms, 40x8 42x11
Barbell curl ss
with Rope Ext: 5x
12 min cardio

June 20th
Front squat:  4 warms, 255x3 270x3,3,3
Trap deads: 2 warms, 275x6,10,10,10,10
Wide pulldown: 2 warms, 140x13
2 drop off sets
Db bench row: 85x9,10,11,10
Calf work: 5 sets
12 min cardio

Pull day.

Deloads on the front squat, but changing it up.  Adding a tad more leg work to the plan but will do biceps with the push workout.  This one knocked me out!

Front squats: 3 warms, 225x5,5,5
Trap deads: 3 warms, 315x4 345x4,4,8
Leg ext ss
with Leg curl: 3 x
Lat pulldown wide: 2 warm, 140x8 150x9,9
Db bench row: 87x8,9,9,9
Calf work: 5 sets
12 min cardio.

Push Day....

Flat bench: 3 warms 210x3 230x2 250x1 260x1,1,1
drop off set
In db fly: 2 warm, 65x8 70x10,10
Stand OHP: 3 warms, 140x5 145x5,5
Side lateral: 2 warms, 40x8,12
Db Kb: 2 warms, 30x11,10
Ab work
12 min cardio

Killer pull day!   Hit a first goal on the front squat and looking forward to more.

Front squat: 4 warms, 255x2 275x2 295x1 315x1 335x1
Trap deads: 3 warms, 315x4 335x4,4,8
Lat pulldown: 2 warms, 135x8 145x10,10
Db bench row: 85x8,10,10,9
Barbell curl: 2 warms, 90x8 100x8,8
calf work: 5 sets

Push day.

Flat bench.  4 warms 205x3 230x2 245x2, 2, 2
Drop off set
In db fly. 2 warms 60x8 65x10, 10
Stand ohp. 3 warms 140x5, 5, 5
Side lateral.  2 warms 37x8, 12
Db kb. 2 warms 30x9, 9
Drop set
Ab work 4 sets
12 min cardio

Pullday yesterday... felt good and happy to hit the three doubles with 280... the back tighten up a bit so I just did higher reps with the trap deads.... all in all gains were made.

Front squat: 4 warms, 245x2 265x2 280x2,2,2
Trap deads: 1 warm, 225x10,10,10,10,10,10
Wide pulldown: 2 warm, 132x8 142x10,10
Db bench row: 80x8,10,11,10
Barbell curl: 2 warm, 85x8 95x8,10
12 min cardio

Push Day!

So keeping the flat bench in but resetting with a periodization.  Felt solid today and got it done.

Flat bench 4 warms, 205x3 225x3 230x3,3,3
IN db fly: 2 warms, 55x8 60x10,10
Stand OHP: 3 warms 135x5,5
Side lateral: 2 warms, 35x8,10
Db Kb: 2 warms, 30x8,8 drop set
Ab work
12 nin cardio.

Pull day..  great workout and decided to keep the front squats in but the change the routine.

Front squat: 3 warms 225x3 245x2 265x3,3,3
Trap bar deads: 3 warms, 315x4 325x4,4,8
Wide lat pulldown: 2 warms, 130x8 140x10,10
Db bench row: 75x8,10,10,11
Barbell curl: 2 warm, 80x8 90x8,8
Calf work: 5 sets
12 min cardio

Catch up

Solid two days of training on Thurs and Friday.   Was a deload on the front squats but the trap bar deads were up.  For the push workout I tested out my single and got 275.  Was happy with it.
Tomorrow starts a new rotation and plan to start back squats again.  Hoping the back holds up.

Push day from yesterday.

Felt great going in, but after a few warms on the flat my wrist and elbow was aching a bit.  So I backed off on going heavier.

Flat bench: 3 warms, 185x5,10,10,10,10
In db press: 2 warms, 95x7,7 75x10
Reverse db raise: 27x15,15,15,15 drop set
Stand db press: 2 warms, 50x10,9,7 drop set
Close tri pressdown: 2 warms, 70x10 2 drop sets
12 min cardio

Pull day... had a little more in the tanks today for testing out.

Front squat: 4 warms, 255x2 275x2 295x1 315x1 330x1
Trap bar deads: 3 warms, 295x6 315x6,6,10
PI pulldown: 3 warms 150x10,10
OH Bent over row: 2 warm 155x6 175x7,7 burn out set
Alt db curl: 2 warms, 50x8,8,8
Calf work
12 min cardio

Press day and it went great.  The two days off treat me well.

Flat bench: 4 warms, 215x5 225x5 235x5,5
drop off 155x20
In db press: 2 warms, 90x10,10
Reverse db raise on bench: 25x15,15,15,15 burn set
Stand db press: 2 warms,  50x11,9
Close tri pressdown: 2 warm, 60x13 70x 11 burn set
ab work:
12 min cardio

From this past Friday... pull day.
And although I was feeling like shiet from the weather, had a great workout.

Front squat: 4 warms  245x2 260x2 275x2,2,2
Trap bar deads: 3 warms, 255x6 275x6,6,10
Pip Pulldow: 2 warms, 155x8 165x8,7 drop set
P Bent over rows: 2 warms, 135x8,10,10
Alt db curl: 2 warms, 50x6 55x6 40x10
Calf work
12 min cardio

Pushing day!!

Felt good going into and sticking with the slightly higher reps for the flat bench.

Flat bench press: 4 warms, 225x6 230x6,6
drop off: 135x30
In db press: 2 warms, 85x10,8,7
Reverse delt raise: 22x20,20,20,20 drop set
Barbell shrugs: 2 warms, 205x12,12 drop set
Reverse tri pressdown: 2 warm, 60x8 65x9,9
Ab work 4 sets
12 min cardio.

I have trained the last three days, but just didn't get time to post them up!

All in all change things up a little bit, but still focusing on flat bench, front squat and swapped out deficit dead for trap bar deads.  Starting eacy with the trap deads but feels great. 

Progression is going well..

Push day:

Slight change of pass and backed up the lower reps for today workout. 

Flat bench: 3 warms, 155x10 165x10 175x10 180x10,10 drop set
Flat fly: 1 warm, 65x8 75x8 55x11
Rear delt raise: 2 warm, 35x10,11 drop set
Tricep pressdown w fat gripz: 2 warms, 70x11,10 drops
Ab work
12 min cardio

Pull day!  Great workout today and was happy with the goal lift with the front squats.
Made some nice gains. But will not stop until I break an old PR!

Front squat: 4 warms, 255x2 275x1 295x1 315x2
Deficit deads: 3 warms, 365x6 385x6 400x6,6,8
Close pulldown: 2 warms, 157x8 167x10,9
Db bent over row: 1 warms, 65x10,13,12
Cable curl: 2 warm 65x12,11 drop set
Calf work
12 min cardio

Push day.

Straight gaining. ..

Flat bench.  4 warms 225x5 245x3 255x2 260x2, 2. 185x15
Flat fly. 2 warms 65x10 70x11
Db delt press.   2 warms 85x7, 7  65x12
Rear delt raise on bench.  2 warm 30x15; 15, 13
Dips.   2 warns 4chains x9, 9, 8
Ab work
12 min cardio

Pull workout...  excellent workout today, and pleased but not content..
Body seems to be hitting a nice stride on the front squats.

Front squat:  3 warms, 225x3  255x2  270x2,2,2
Deficit deads: 3 warms, 365x6  385x6 395x6,6,7
Close pulldown: 2 warms, 150x8 160x10,10
Db bentover row: 2 warms, 85x7,7 drop set
Db curl: 2 warm, 40x8 45x8 35x12
12 min cardio.

Push Day....

Straight gains, but getting more challenging. 

Flat bench: 4 warms 225x5 2453 255x3,3
drop off: 185x15
Flat db fly: 2 warms, 65x10,12
Db delt press: 2 warms, 85x6 95x5,5
Rear delt raises: 1 warm, 35x10,10,12
Dips: 2 warms, 3chainsx9,9 drop set
Ab work
12 min cardio.