Building the Base

[BScott]

Arms day lol

DB curls 3x10-12
Block bench up to 225x3x8
Pinwheel curls 3x10-12
Overhead rope ext 3x15
Barbell pushups 3x15-20

[BScott]

Chest

Bench up to 255x1, then 185x3x12
Incline 140x12/8/8
Dips 3x10, assisted
Flies 3x8-20

[BScott]

Posterior

Tbar rows 4x6-15
RDLs up to 295x3x6
Pullthroughs 3x6-10
Single leg curls 3x8/6/2 no rest

[BScott]

Arms

Block bench, up to 225x3x10
DB alt curls 30sx3x12
Seated rear raises 4x12-20
Overhead rope ext 3x12-15
Cable long curls 3x12-15
Db side raises 35sx3x12
Front double curls 3x10-20
Barbell pushups 3x10-25
Cable laterals 3x8
Upright row 1x10

[BScott]

Squat, up to 275x3x2 easing in

Bench, up to 245x1
195x12/8/8
Incline 140x12/10/7
Assisted dips 3x8/6/4
Db fly 25sx12

[BScott]

1000m row and quad stretching

[BScott]

Beltless highbar
45
135
185
225
275
225x3x2

Chins
Warm-up assisted
Bodyweight x 5/4/4
Assisted 3x12/6/6

Tbar rows
1plx14
2pl+25x3x8

[BScott]

High pause squat
45
135
185
225x2x2

Db curls 4x8-20
Block bench 225x3x10
Double bi curls 4x6-26
Rope OH ext 3x6-15

[BScott]

Bench
45
135
175
225
195x12/12/10

Incline
135x15
155x8/6

Dips, assisted
3x10/7/5

Squat
45
45
135
135
225
225
275
275
245x5

[BScott]

Guess I forgot to update this. To catch up:

Deads from a couple days ago
405x1, 365x2, 315x3
SLDLs, SSB GMs

Highbar squat, 225x4x4

Block bench 225x12/10/10
DB curls
Rope overhead
Cable curls

Tonight:
Chins
Assisted warmup
Bwx5/5/5/5/4
Tbar rows
1plx12
2.5plx15
3plx8/4
Deficit barbell row
95x15
135x8
Diagonal pulldowns 1x20 kinda ran out of time

[BScott]

Unable to train for about a week due to illness.

Tried to cram some work in today, but wound up feeling pukey so I had to quit early.

Bench, up to 195x3x12
Chins, assisted and bodyweight
Incline 135x12, 155x8
Bent row 95x12, 115x8

Then a 50m sprint to the bathroom stall

[BScott]

Yesterday's workout

Bench, up to 205x3x7
Chins 5xF
Incline 155x3x8
Cable rows 3x8-12
Db flies 1x12
Pullovers 50lbx3x8

[BScott]

Tonight:

Beltless highbar
45
135
225
275
315x1
245x3x6

Leg press
2ppsx15
4ppsx2x6

Leg ext 3x15

[BScott]

Block bench
45
135
225
275x3x3

Barbell curls
45
65x15
85x3x6

Assisted dips
3x12/8/8

Cable curls 4x8-12
OH rope ext 3x6-12
Reverse curls 3x8-12
Cable flies 3x8-20

[BScott]

SLDL
45
135
225
275
295x3x8

Pendlay row 135x8/8/4
Pullthroughs 3x15/10/F messed up positioning on the last and scraped my thighs w the rope haha
Hip thrusts on bench bwx9
Rope pulls to clavicle 2x15

Ran out of time for half of the stuff I wanted to do. Never enough time.

[BScott]

Bench
45
135
185
225
245x1
205x3x8

Chins
Asstd x15
Bwx5
+10lbx2
Bwx6/5/3

Incline 155x3x9
Barbell row 115x12/10/8
Db flies 30sx2x8
Db pullover 50x12/4

[BScott]

Tried to do a squat workout, but it was after work and without much food and zero energy. Got to the first working set on squats and could tell it just wasnt going to happen today (what should have been RPE 6 for 7 reps was RPE 8 for like 3 reps. Wayyyy off.)

Did some shoulders to make myself feel better

Side raises
20sx3x15
Machine press 135x3x12
Rear flies up to 20sx10
Upright rows 2x12

[BScott]

Had to take down a guy on drugs down some stairs last night, so after the xrays on my elbow were all clear, I ran out of time for a workout, and am very sore tonight going into one. Turned out alright though.

Beltless highbar
45
135
225
245x3x7

Chins bwx5x3

Back extensions 2x12/20
Hip thrust x12
Leg press 2x6
Calf press 2x15
Kind of just ran out of time.

[BScott]

Honestly I bitched out on myself mentally tonight. My shoulder felt wonky and I had stressful stuff on my mind that I couldn't shake.

Chins bwx3x6
+10lbx3
Bwx4

Bench up to 245x1, 205x3x9

Pendlay row 115x12, basically gave up after that. Lame.

[BScott]

The other night I did highbar beltless squat 245x3x8 after singles at 275, 295, and 315.

Today I did a bodyweight workout at home since I have 6 days off.

Pushups x20/15/10/8/10/8
Pullups x3/3/4/3/4/3
Knee raises x15/15/12

Jog 1/3 mile