2/24

Dips: 2x11, 1x12 @ 55 pounds assisted weight
Overhead press: 2x6, 1x8 @ 35 pound DBs
Barbell rows: 1x12 each @ 45 / 55 pounds, 2x12 @ 65 pounds
Front raises: 2x12, 1x15 @ 10 pound DBs
Curls: 3x6 @ 25 pound DBs
Push ups: 1x33, 1x12

I do think having a proper pressing exercise is essential for chest because it seems to respond well to more weight moved and it’s just hard to have must poundage with flyes, pec dec etc.

Obviously we’re all managing different physical issues but I find DB presses fare more manageable than barbel these days as barbell gives me shooting shoulder pain. Dips are even worse.

Have you tried doing db bench with a slight incline or decline?

Also seated machine pressing? I’ve been doing that with my son recently and while it’s not nearly as good as free weights you can at least move some mass

Seated machine pressing I've found most effective without injury but my gym doesn't have one. They have an adjustable press machine but it's not seated - one position is for overhead press, the other a flat bench press and the third I don't remember. Tried the flat bench setting and felt a bit weird - might be worth another shot.

Incline DB bench has given me back issues - I may give flat DB bench a go again. I think my issue is not keeping my lower back stabilized and when it moves that can cause injury. Just watched some form videos on being aware 4 points of contact - feet on the ground, then butt, upper back and head on the bench so keeping that in mind may help.

3/2

Barbell back squats: 1x6 each @ 115 / 125 / 130 pounds
Barbell RDLs: 1x10 each @ 45 / 60 / 70 / 75 / 80 pounds
Calf raises: 3x15

Rope pull downs: 1x12 each @ 55 / 60 pounds, 3x12 @ 70 pounds
Lateral raises: 1x15 @ 12 pound DBs, 2x12 @ 15 pound DBs
Curls: 3x6 @ 25 pound DBs
Barbell rows: 1x12 each @ 45 / 55 / 60 / 65 pounds
Overhead press: 3x8 @ 30 pound DBs
Flat bench press: 2x10, 1x16 @ 15 pound DBs

We are once again off DB chest press. Had lower back pain after last week's session and pretty sure it was the result of flat bench press despite only using 15 pound DBs.

3/9

Overhead press: 3x8 @ 30 pound DBs
Chin-ups: 2x15, 1x17 @ 60 pounds assisted weight
Mid rows (machine): 3x10 @ 76 pounds
Rope pull downs: 3x12 @ 60 pounds
Push-ups: 1x33, 1x11

Barbell back squats: 3x8 @ 95 pounds
Barbell RDLs: 1x10 each @ 45 / 55 / 65 / 70 pounds
Leg curls: 3x12 @ 35 pounds

3/13

Barbell back squats: 1x6 @ 115 pounds, 2x6 @ 120 pounds
Barbell RDLs: 1x10 each @ 45 / 55 / 65 pounds
Leg curls: 3x12 @ 37.5 pounds

3/14

Dips: 10 / 11 / 13 @ 55 pounds assisted weight
Lateral raises: 1x12 each @ 8 / 10 pound DBs, 12 / 13 / 17 @ 12 pound DBs
Overhead press: 1x6 @ 30 pound DBs, 3x6 @ 35 pound DBs
Hammer curls: 12 / 13 / 15 @ 15 pound DBs

Front raises: 12 / 14 / 19 @ 12 pound DBs
Barbell rows: 1x12 each @ 45 / 55 / 60 / 65 pounds, 1x11 @ 70 pounds
Chin ups: 16 / 14 @ 60 pounds assisted weight
Push ups: 36

Lower body session was meh. Upper body session was better.

3/16

Barbell back squats: 3x6 @ 135 pounds
Barbell RDLs: 1x10 each @ 45 / 60 / 70 / 75 pounds
Leg curls: 3x12 @ 45 pounds
Calf raises: 1x10 each @ 45 / 50 / 60 / 65 pounds
Hanging leg raises: 30

Thought I was squatting 125 the entire time today, then when I was re-racking I realized the 5 pound plates were actually 10s, along with the 35s. So that's a bonus.

3/17

Pull-ups: 2x12, 1x13 @ 60 pounds assisted weight
Underhand grip lat pulldown: 3x10 @ 93 pounds
Hammer curls: 3x12 @ 15 pound DBs
Tricep rope pull downs: 2x12, 1x16 @ 70 pounds

Hurt my back again after Saturday's lower body - didn't do as many light sets on squats as a warm up and think I paid the price for it. It's manageable though.