TweetMidnights are kicking my ass, Im in desperate need to get back to 7-3!

2/11 Bench

Bench Warm Up
Bench 135x20/20/20
Outside Rotation 10x20/20/20

Bench
225x10/10/10/10/10

CGBP
225x6/6/6/6

Cable Press Downs*
60x15/15/15/15

Side Laterals*
10s x15/15/15/15/15

Front Raises*
10s x15/15/15/15/15

*Had to train at home this day, cable press down machine needs oiled/lubed. Felt dragging a body over railroad ties. No DBs, had to use plates.

Slept through Deadlift Day, Oops!

2/15 Bench

Bench warm Up
Bench Bar x50/50/50
Outside Rotation 10x20/20/20

Bench
135x25 225x20 315x5 365x1

Incline Unilateral Bench Mach.
3pps x15 4pps x10 5pps x5/5

CGBP
225x10/10/10

Incline Skull Crushers
110x10/10/10

Unilateral Seated OHP
2pps x15 3pps x8/5

Tweet2/16 Squats
Leg Extensions
100x15 150x10/10/10

Hack Squats
1pps x10 2pps x10 3pps x10 1pps x15

Leg Press
650x10/10/10

Squats* Should have done these first but the rack was occupied.
135x5 225x5 315x5 Done

TweetThursday 2/23 M.E. Upper

Close Grip Bench
135x15 225x10 315x3 335x1 355x1 375x1

Incline Unilateral Press & Peck Deck - SuperSets
3pps x15 4pps x10/10/10
150x15/15/15/15

Skull Crushers (Straight Bar) & Cable Kick Outs - SuperSets
135x10/10/10/10
40x15/15/15/15

Seated Chest Supported Rows
3pps x10/10/10/10

Front, Rear & Side Laterals - SuperSets
20x10/10/10/10
20x10/10/10/10
20x10/10/10/10

TweetI must admit that I feel great today. Absolutely no shoulder pain!

TweetJust some light squats at home before work tonight. Not really feeling it...
135x5 225x5 315x5 385x2/2/2

TweetM.E. Upper 3/9/2017

Bench
135x20/20/20 225x20 315x5 365x1 385x1 405x1

Seated DB Press
50x10 60x10 70x10 80x5

Skull Crushers W/ Oly Bar
135x10/10/8/8

Cable Press Downs
150x20/20/20/20

Tweet

TweetME Lowers 3/10/2017

Squats
135x10 225x10 315x5 405x1 (Stopped here, no spotters)

Leg Ext.
110x15/15/15/15

Hack Squats
2pps x8 3pps x8 4pps x5

Leg Press
450x10 650x10 830x5

Tweetget some big max

TweetM.E. Upper 03/30/2017

CGBP
135x20/20 225x10 315x3 365x1/1/1

Super Sets
Unilateral Machine Incline Press
2pps x20 3pps x15 4pps x10 5pps x3 >>> 2pps x15

Pec Deck
150x15/15/15/15

Super Sets
Skull Crushers
110x10/10/10/10

Cable Kick Outs
40x15/15/15/15

Triple Sets
Front Raises
30x10 35x10/10

Side Laterals
30x10 35x10/10

Prone Laterals
30x10 35x10/10

BB Rows
135x10 225x10 315x3............DONE

TweetD.E. Lower 3/31/2017

Squats
135x5 225x5 315x5 355x2/2/2/2/2

Speed Deads
315x1/1/1/1/1

Arch Back Good Mornings
135x10/10/10/10

Stiff legged Deads
225x5/5/5/5

Nice and Easy day.

Tweet

Originally Posted by maxseg

D.E. Lower 3/31/2017

Squats
135x5 225x5 315x5 355x2/2/2/2/2

Speed Deads
315x1/1/1/1/1

Arch Back Good Mornings
135x10/10/10/10

Stiff legged Deads
225x5/5/5/5

Nice and Easy day.

This post was a long time ago. You have to show me the goods more often than this. I get jealous when I see 4 types of lifts and done. That would be a dream in my world. Haha

TweetBeen working an assload of double shifts.....tired.

4 lifts and done are effective dear.