July 22: back

Conventional DL:
365x4
405x4
425x4

Db row:
100x8
110x8x2

Pull-up: 3x8

Cable row:
160x8
180x8
200x8

Pull down/star arm pull down superset:
3 sets each

July 24: chest/shoulders

Bench:
225x4
245x4
265x4
250x4

Incline DB:
90x6
100x6x2

Cable fly:
4x10-15

HS shoulder press:
140x10x3

Lateral raise
Cable rear delts

July 25: legs

Took a break from squatting and took it easy today. Spent most the day finishing up our move in 100 degree heat and didn’t have my usual equipment. Not gonna brother logging weight.

Leg press
RDL
Split squat
Hip thruster
Ext
Curl

July 26:arms

CGBP:
225x6
235x6
245x6
185x10

Hammer curl
Pressdowns
Cable curl
Skull crushers
Preacher curl

July 28: back

Bent over rows:
185x8
205x8
225x8x3

One arm landmine row:
75x10x3

Meadows row:
75x10x3

Pull-ups:
3x8

Pulldowns:
140x10x3

July 29: chest/shoulders

Facepulls

Incline BB:
185x6
205x6
210x6
135x20

Db chest press:
75x8
85x8
95x8x2

Hs shoulder press:
140x10
150x10
160x10

Lateral raise
RDF

Fly back to the states for good tomorrow. Super pumped

Flight got cancelled on Tuesday so didn’t get back to the states til late Wednesday and then barely slept bc the baby was up all night with the time change. Still pretty jet lagged but got a little work in yesterday and today.

Aug 1: arms
CGBP
Hammer curl
Rope press
Cable curl
Tri extensions
Preacher curl

Aug 2:
Rack pull (gym only had hex plates so just pulled from bottom pin)
HS high row
HS pulldowns
Cable row
Straight arm PD

Pretty much done cutting. Kinda been at maintenance the past couple weeks while moving and the next few weeks we will be staying with family, going on vacation, and driving cross country so not even gonna try to cut. Will prob go back to a small surplus and start making gains again. Don’t think training will get very serious til sept tho once we arrive in San Antonio

Back from family vacation at the outer banks. Ate a lot all week but also worked out daily. Not gonna bother logging weights, didn’t do anything too hard. Modified some stuff since I was at a YMCA gym until today’s workout. Unfortunately, we start a road trip tomorrow so workouts and diet are gonna be inconsistent for a while until we settle down in San Antonio in September

Aug 5: legs
Split squat
RDL
Leg press
Ext
Curl

Aug 6: chest
Bench
Incline DB
pec fly

Aug 7:
Hiked for an hour or two

Aug 8:
Basketball for 2 hours

Aug 9: back
Bent over row
Chest supported t-bar row
Pull-ups
Cable rows
Pulldowns

Aug 10: arms
Pressdowns
Skull crushers
Cable kickbacks
Db curl
Ez bar curl
Cable curl

Aug 12: legs

Squat:
275x8
295x8
315x8

Conventional DL:
365x5x3

Leg ext
Leg curl

Sleep was terrible last night, baby was up every hour or two. Workout was a struggle even tho weight was light.

Aug 14: chest/shoulders

Hotel workout while traveling. DBs went up to 50 but good to do something after sitting in a car all day

Db chest press: 50x15x3
Incline DB: 50x15x3
Db flyers: 30x10x3 superset w pushups to failure
Standing DB Shoulder press: 50x10x3
Db lateral raise
Rear delt fly

Made the chest press challenging by doing slow eccentric and pause at the bottom. Actually had a decent pump despite the lack of equipment

Aug 16: back

BB Bent over row
Db row
Pull-up
Pulldowns
Cable row
Straight arm pull down

Aug 17: arms

Red SS bench:
225x10
250x10
275x8
245x10

Hammer curl
Rope pressdown
Preacher curl
Skull crushers
Cable curl

In a normal gym for the next 10 days, while visiting in-laws. Prob gonna change up programming starting Monday and run a hypertrophy block for a few weeks before lifting heavy again

Aug 19:

Switching up programming for a bit and gonna run a hypertrophy block for a few weeks to start before going heavy again.

Squat:
275x12x3

Bench:
195x12x3

Pec fly:
3x12

Cable row:
3x12

12s on squats had me dying. Going to be a rough week

Aug 20:

OHP:
115x12x3

conventional DL:
335x10x3

Curls
Abs

Aug 22:

worked out at my buddy's home gym and he just got a new safety squat bar so I tried that out in place of high bar squats.

SSB:
220x12x3

CGBP:
170x12x3

skullcrushers:
80x12
90x12
100x12

banded rear delts:
3x12

Aug 23:

Incline BB:
155x12x3

RDL:
245x12x3

DB row:
80x12
90x12
100x12

Chin-ups:
3x10

Aug 25:

Lifting a day earlier than usual since I’ll be traveling Tuesday and Wednesday

Bench:
210x10x3

Squat:
300x10x3

Right knee was getting a little irritated on third set

Pec fly:
3x10

Cable row:
3x10

Aug 26:

Bad workout after a terrible night sleep. Cut out one set of DL bc I felt terrible

OHP:
130x10x3

Conventional DL:
365x8x2

Curls
Abs

Aug 29:

HBBS:
245x10x3

CGBP:
185x10x3

Rolling DB ext:
30x10x3

Rear delt cables

Everything was pretty easy and low RPE. Knee was still bothering me a little on the last set of squats

Aug 31:

RDL:
275x10x3

Incline bench:
170x10x3

DB row:
90x10
100x10x2

Chin-ups:
3x10

Sept 2:

Squat:
320x8x3

Bench:
225x8x3

Pec fly:
3x10

Cable row:
3x10

Sept 4:

OHP:
140x8x3

Conventional DL:
395x6x3

Curls
Abs

Sept 5:

HBBS:
265x8x3

CBGP:
200x8x3

Skull crushers:
3x10

RDF

Everything pretty easy

Sept 7:

Strained my upper lat today and was unable to my rows/chins. It was kinda irritated the last day or two and it got worse on my last set of RDLs. Hopefully it’s minor.

Incline bench:
185x8x3

RDL:
295x8x2 racked third set after 3 reps when lat injury got worse

Arm stuff
Core stuff

Sept 9:

Bench:
240x6x3

Squat:
340x6x3

Pec fly:
3x10

Facepulls:
4x12

Still feeling the strain/impingement in my upper lat (maybe subscapularis?). No pain when benching, slight pain when bracing for squats. Not sure if I’ll be able to DL this week.

Sept 12:

Worked out yesterday. Tried to DL but couldn’t. Went thru all my warmups fine, but could still feel pain in my lat when I got to my work set. So I just did some posterior chain accessories instead. Missed working out Wednesday because our daughter got sick within her her first two days at daycare and I got whatever she had.

OHP:
150x6x3

Banded GHR:
3x12

Banded back ext:
3x10

Curls
Abs