Shooter's Road to 500...then 600

[BULK_BOY]

Your CG makes me want to push my Bench a little harder.

[ShooterX]

January 20th - Back

BB Shrugs -
135x4
225x4
315x3
405x3
495x3
585x3
605x2x4
495x2x2

BB Row - 135x4,225x4,315x2,335,225xx3x3
EZ Curl - 70x3,90x2,110x2
Pulldowns - 220x3x3

- Easy Workout, No PRs but finally did something Heavy in this POS gym.

[Coke]

Good job overall, dig the super shrugs!

[ShooterX]

Jan 21 - Bench -

Bench -
45x8
135x4
185x3
225x2
275x2
315
335
315
300
295
275

Incline - 135x3,185x3,225x1
Standing XT - 60x4,70x4,80x4
Rear Delts - 15x6x4

January 22 - Squats

Box Squats -
135x3
225x3
275x2
315x2
225x2
245x2
275x2
225x2

Snatch - 95x5,135x2,155miss,135x1x3
Hammer Curl - 40x4,50x3,60x3,70x2,45x4
Knee-ups - 4/4,3/3

Jan.24 - CG Bench -

CG Bench -
45x5
135x3
185x2
225x2
275x2
295x2
315x2
300x2
320
295

One arm Press - 80x3,90x2,95,75x4
Pulldowns - 180x4x4,160x3x3
- Did some curls to loosen up my elbows.
- Weightlooks like i hit 236, which made me feel extra Small and Weak at the same time.

[ShooterX]

Jan 28 - Back -

BB Shrug -
140x5
230x4
320x4
410x3
500x3
550x3
590x3
640x2
690
700
640x3

Cleans - 140x4, 160x2, 180x3
Abs - 3 sets
Hammer Curl - 50x4,60x4,70x4

- Decent Session, finally handled 700 pounds in something.

[Coke]

Looks great in here, shrugs are ridiculous!

[ShooterX]

February 2 - BENCH

Bench -
135x3
185x2
225x2
275x2
315x2

Shirted Bench - Single Ply
335x2
355x2
375
395

Inclines - 10 sets of 3 on smith machine
Pressdowns - 12 sets of 4

Inclines - 135x4x2, 155x4x2, 135x5

- My weight loss and restricted diet is taking a toll on my Bench.
- Could have done more in the Shirt but taking things slowly.

[ShooterX]

February 4 - Back

BB ROW-
135X4
225X3
275X2
295X4
315X4
335X2
315X2
225X4

sNATCH - 135x3,135x2,135x1x2

One Arm DL - 135x2,135x3,155x2,175
Partial Pulldowns - heavy x 6 sets of 3 or 4
Biceps - 8 sets

- Fun workout, didnt really push anything too hard, just tried to lift more than the Gym Douches were lifting.

[ShooterX]

Feb 5 - CG Bench

CG Bench -
45x7
135x4
135x2
185x2
225x2
275x2
295x2
315
320
325
245x6

Seated Military Press - 95x3,135x3,155x2,175x2, 155x4
Pulldowns, Heavy Laterals, Machine Laterals - alot of sets of 3-5 reps

Military Press - 135x3/2/1, 155x3/2/1


- Bodyweight has hit 240, really scary. Weaker but alot leaner.

[ShooterX]

February 7 - Bench

Bench-
45x12
135x4185x3
225x3
275x3
315
325

Shirt Bench - really loose,Titan Fury,single ply
335
355
335
315x2
315x1x2

Incline BB -
135x3x3
155x2x4
165x2x2
175x2x2
155x2x2
135x8
185x5
185x2

Pressdowns and Wrist Curls - about 5 sets of each

- My Bench Press makes me want to slit my wrists. Bodyweight 240

[ShooterX]

Feb 13 - Press -

Back home to my Wife and my Home Gym :)

Overhead Lockouts #21 -
135x3
155x2
175
185
205
225
235
245
255
225x2

CG Bench -
45x10
135x4
185x3
225x2
275x2
315
330
315
275x2

EZ Curl - 75x4,95x3x3

- what a great feeling to be back where my strength was built.

[ShooterX]

Feb 15- SQUATS

#9 Rack Squat -
135x3
225x2
315x2
365
385miss
315x1x3
225x1x3

#9 Front Rack Squat -
225x2
245
155x3


Ab Wheel - 8 sets

- being smaller is frustrating, weights i used to rep with are now un-liftable.
- PRs are based on new size and health status in life.

[Coke]

Good luck with everything, here's to your overall health, strength and well-being man.

[ShooterX]

Feb 17 - Triceps -

CG Bench - Index on smooth
135x4
155x2
175x2
185x2
205x2
225x2
245x2
265x2
285x2
310x3

Military Press -
135x3/2/1
155x1x2
175x1x2
195x1x2

Rear Delts and Neck - some sets

Feb 18 - Back

BB Shrug -
135x5
225x3
315x3
405x3
495x3
583x4
633x3
653x2
583x2
495x2
405x2

Cleans - 135x2,155x2,175x3,195
Rack Pulls -
225x5
315x3
405
added Straps
455
475

DB ROW - 60x4,110x4,130x3,150x3
Rev EZ Curl - 75x3x3,95x2x2,75x4

- Decent couple workouts at home. back in the groove.

[ShooterX]

February 20 - Bench -

Bench-
45x8
95x4
135x3
185x2
225x2
275x2

DBL Shirt Bench -
315x3
335x2
355x2
365x3
385x2
405
425
445

4 Board - 315x4,355x2,375,315x6
Wrist Curls - 85x5,65x5,45x8

- Felt good to wear my Double Ply Shirt
- Did something really bad to my Left Wrist with 445, my wrist wrap was extra tight and in the wrong place, havent handeled that much weight in Months. My hand turned Purple and my wrist felt broken.

[ShooterX]

Feb 22 - Back -

BB ROW -
135x4
185x3
225x2
275
315
335
355x2
375
185x2x2
225x2x2

BB Curls - 65x3,95x3,115x3,95x2,45x3x2

Nothing else except some Ab work, just putting in work on the Pulls

Feb23 - Press

BTN Push Press -
135x3
155x2
185x2
205
225
245
225x1x4
205x1x2
185x1x2

#22 Overhead Lockouts -
225x2
235x2
245
265
285miss
245x3
225x4
225x1x3
135x1x7

Band ABs - a few sets.

- felt good doing Overhead work at home. Still not as strong as when i left though. Time to get to Work.

[ShooterX]

Feb 24 - Squats

#11 Rack Squats -
135x5
225x4
315x3
365x2
405x2
455
475
495miss
455
405
315x2x2

Overhead Squat Lockouts -
225x3
245
265
285
305
265
225x1x3

- Overhead lockouts need to be for Singles and held at the top rather than for Reps.
- Reduced bodyweight has negatively affected my Squats

[Coke]

The other side of the coin is a more streamlined look, probably getting a few compliments as a result. Like seeing the red in here as you move on in this new phase.

[ShooterX]

Feb 27 - Triceps

2 Board with Green Band -
45x3
95x2
135x2
155x2
175x2
185x2
205x2
225x2
245x2

Press -
145x1/2/1/2
165x1/2/1/2
185x2/1/1/1
205
185
165
155x5

Rear Delts - 3 Sets
Neck -3 Sets

-nothing special, a couple PRs

[ShooterX]

February 28 - Back

BB Shrug -
135x5
225x4
315x4
405x4
495x4
583x4
603x2x2
653x1x2
495x3x3

Cleans -
135x2
155x2
165x7
185x3
135x2

DB Row - 60x3,110x3,160x3,180x2x2
BB Curl - 45x4,65x4,85x4,95x3x3

- Want to get my Cleans and my Overheads up, starting to care more about that then Bench.

[ShooterX]

Feb 29 - Bench -

Bench -
50x8
155x5
205x4
255x3
315x2
335
345

DBL Shirt Bench -
385x3
405x2
430
460

2 Board - 335x2,245x4, 155x8

Wrist Curls - 4 sets

- PRs for the new Skinnier weaker Shooter

[ShooterX]

March 1 - Back

BB Row-
155x3/2/1
245x3/2/1
295x1/2/1
315
340x3
295
245x2
155x2

Rev. EZ Curl - 75x3x3,95x2x2,115x2x2
Supine Row - 3x3

March 4 - Pressin'

BTN Push Press -
135x3
155x3
175x3
185x2
205x2
225
245
225
215x5

#21 Lockouts -
185x4
225x3
205x1x3
185x1x3
Rear Delts - 3 Sets

- I hate Days off from the Gym, makes me feel like less of an athlete.

[ShooterX]

MARCH 5 - Squats and Bench

#12 Rack Squat -
135x3
225x3
315x2
405x2
495x2
545
583miss
495x3
405x4
315x2x2
225x2x2

Overhead Squat Lockouts - 135/225/245/275/295/225x1x4/135x1x4

CG Bench with REV. Green Bands -
135x3
155x3
175x3
195x2
215x2
235x2
255x2x2
215x2
175x2

Military Press -
135x2
155
175
195x3
175
155
135

- Doubled up 2 days of Workouts into one long workout. Need to drop a few pounds by Saturday morning.

[ShooterX]

March 6 - Back -

BB Shrugs -
135x3
225x4
315x4
405x3
495x3
583x3
603x3
495x3
405x3

Clean Grip Rack Pulls -
315x4
335x2
355

BB Curl - 45x4,65x3,85x2,120x3,85x2,65x2,45x2
Neck - 4 sets
Grip - 9 sets
Wrist Curls - 4 sets

- really want to fix some weaknesses, Shoulders, Grip , and Gut.

[BULK_BOY]

Liking the curls.

[Coke]

Tremendous with all lifts bro, make no mistake.

[ShooterX]

March 7 - Bench

Bench-
45x8
135x3
225x2
275
315
335
360

DBL Shirt Bench -
355
405
455
475
425x2

1 Board - 315x3

- after Saturday, my Bench Press is taking a back seat to my Overhead work.

[ShooterX]

March 8 - Back

BB Rows -
135x3x3
185x3x3
225x3x3
275x2x2
315x2x2
345x1x4

Swings - 35x4/5,45x3/4,25x4x4

EZ Curl - 45x3x3,65x3x3,85x3x3
Rev EZ Curl - 85x2x2,65x2x2,45x4x2

- Trying to sweat, cutting weight to make 242 on Saturday. not a hard cut, 4 pounds to go.

[ShooterX]

March 10 - Bench Meet -

Missed 445
450
465

Good time and i Made the 242 Class.

March14 - Press

BTN Push Press -
135x3
155x2
175x2
190x2
210
230
250x2
260
230x2
210x2
190x2

#22 Overhead Lockouts - 185x3,225x2,235x4,205x3
Rear Delts - 4 sets


- Back at it, focus on Overheads but because of Competition i will not be abandoning the Bench Press completely as planned.

[ShooterX]

March 15 - Traps

BB Shrug - no straps because of a Tattoo on my wrist.
135x5
225x5
315x5
355x5
375x3
395x3
355x3
315x2/3/5/2/3/5/1/2/3/1/2

Cleans - 135x2,155x2,175x2,195x2,155x2,135x2

Wrist Curls - 4 sets
Neck - 3 Sets
Grip Work -alot of sets

- One of my favorite days, Grip Work and Traps are a good combo.

[Cricket_Fire]

Yo sorry I didn't make it to the meet man; had to work Friday night until 10 and had a class for a post-rehab course I'm taking Sunday at 6am.. I was planning on going but last minute decided not to stay up from Friday morning until Sunday morning and spend 12 of those hours driving aha

Message me what your schedule's like the next little while we should get a workout in

[ShooterX]

March 17 - Pressin'

Military Press -
135x3
155x2
185
205
215
220
225miss
205x1x3
185x1x3

CG Bench - 135x5,185x4,225x3,265x2,305

4 Board -
285x6
305x4
325x3
345x2

Rolling Thinder One Arm Rows - 55x4,85x4,110x4,135x4,110x3x5

- Very Nice session, was BBQing between sets of CG Bench. Spring is here in Canada

[Coke]

BBQing between sets of CG Bench. Spring is here in Canada

Props dude, very nice indeed - love this weather.

[ShooterX]

Mar 18 - Squats-

Front Rack Squat #9 -
135X2
155X2
175x2
185x3
205
230x4
250
270
290
310

Rack Squat #10 - 190x4,280x3,370x2

Two Hand Swings - 55x4x4
Rev EZ Curl - 65x3x3

March 19 - Press and Row

One Arm DB Press -
50x4
70x3
90x2
95x2
75x4
50x3

BB Row -
135x3
225x3
245x3
265x3
285x2
305x2
325
350x3
305x2
265x2

BB Curl - 45x4x4,65x4x2,90x6,110x2,70x2x4

-Decent couple of sessions, Shoulders getting priority.

[ShooterX]

March 20 - Press -

BTN Push Press -
140x3
160x2
180x2
200x2
220x2
240x4
260x2
270miss
220
200
180

#21 Standing Lockouts - 190x1x3,210x1x2,220x1x2,190x1x7
Rear Delts - 4 sets

- really want to Press 300 overhead soon.

[ShooterX]

March 21 - Traps

BB Shrugs -
140x6
230x4
280x4
320x4
370x4
390x4
410x2
430x2
370x2/4/5/2/4/2
320x3x3

One Arm Shrugs - 140x2x2,190x2,160x2,140x3

Cleans - 140x3,160x2,180x4

Wrist Curls - 5 sets
Neck - 3 sets

- never again will i get a tattoo on my Wrist. I miss my Straps and Wraps.

[ShooterX]

March 22 - Pressin'

Military Press -
140x2
160x2
180x2
190x2
200x2
210x2
230miss
210
190x1x3
140x1x2

Bench -
140x3x3
190x4x2
230x3x3

5 Board - 280x6,300x4,320x4,340x3

DB Row - 60x4,110x4,130x4,150x7

- Oh for the Love of Wrist Wraps

[ShooterX]

March 23 - Squats -

Front Rack Sqauts #10 -
140x3
190x3
230x3
280x2
300x2
320
340
280x4
230x2

Overhead Squat Lockouts - 135/185/225/245/275/295/225x1x6

March 26 - Back Day

1 Arm DB Press -
35x4
55x4
75x2
95
105x2
85x5
75x3
55x3

BB Row -135x2,225x2,275x2,300x2,320x2,340x2,360x2

2arm Swings - 65x8x3
BB Curl - 65x4,85x3,100x6,90x2,70x2

- Two Solid sessions, my Body is really changing. Looking more like an athlete.

[Coke]

Body is really changing. Looking more like an athlete.

Great news, bet you are feeling awesome these days!

[ShooterX]

March 27 - BTN

BTN Push Press -
145x2
165x2
195
215
235
255
275miss
260miss
235x2
215x2
220x1x6
240x1x3
260x1x2
220x1x2
195x1x2
145x1x2

-Nothing Else

March 29 - Traps -

BB Shrugs -
135x4
225x4
315x3
405x3
495x3
583x3
605x5
495x4
405x4

Wrist Curls - 8 sets
Neck - 3 Sets

Bad Couple days, skipped some auxillary stuff.

[ShooterX]

March 31 - Pressin'

Military Press -
135x4
155x4
165x4
175x4
185x4
195
205
215
230miss
225miss
185x1x3

CG Bench -
135x2
155x2
205x2
255x2
275x2
300x2
320x3
350

Rev Green Bands - 350x3,300x4,255x5

3 Board - 255x6,305x4,255x8

DB Row - 60x5,110x4,160x3,180x2, 110x2,110x3

- turned into a really solid Session, Bench is getting Stronger without really trying to improve it.

[ShooterX]

April 1 - Squats -

#9 Rack Squats -
135x3
225x3
275x3
315x3
335x2
225x2x2
255x1x3
275x1x2

Overhead Rack Lockouts - 225x1x4,245x1x2,265x1x2,225x1x3

One Arm Swings - 55x4x4

- Good Session, #9 on Rack Squats is rigth about Parallel. So #9 is the new go to Squat for me.

[ShooterX]

April 3 - Press and Row Day

1 Arm DB Press -
40x4
60x3
80x3
100x4
80x2
60x2

BB Row - 135x3,225x2,315,335,365,385,405,365,315

Pullovers -115x4x4
EZ Curl - 115x2x4,75x3x3

- Really like Rowing for Singles, Pullovers might go lighter next time.

[ShooterX]

April 4 - Press -

BTN Push Press -
145x2
165x2
185x2
205x2
235x2
255x2
275miss
235x2x3
255x1x2

#22 Overhead Lockouts -
235x2
255x2
195x2x4
145x2x2

Rear Delts - 30x3x3,20x8

- really want 300 on this damn lift. misloaded 275, thought it was 265.

[ShooterX]

April 6th - Traps

BB Shrugs -
150x7
240x5
330x3
420x3
510x3
598x3
510x4
420x4x4
330x3x3

Cleans - 150x3,170x1x2,190x1x2
Suitcase 1 Arm Pulls - 150x3,170x2,190x1x4,150x1x3
Wrist Curls - 150x3,145x2,105x3,95x20x2
Neck -4 Sets

- Gonna start to work on my DL

April 7 - Bench Day

Bench -
55x7
145x3
195x2
235x2
285x3
325x2
345
365
370

2 Board - 325x4,345x2
4 Board - 365x3,325x6
2 Board - 235x9

Chaos Bench - 145x3x3,105x3x3,95x3x3

- Bench Day has risen from the Dead. Felt amazing just Benching.

[Coke]

Bench Day has risen from the Dead. Felt amazing just Benching.

No joke dude, actually you've been excelling across the board.

[BULK_BOY]

Like the 1 arm DB Presses. Nice.

[ShooterX]

Like the 1 arm DB Presses. Nice.
Im actually dropping that movement for a while, shoulders feel funny when i lock it out.

April 9 -Squats -

Rack Squat #11 -
145x3
235x2
325x2
375x4
415x3
465
485 missx3

Rack Squat#9 -
325x4
345x2
235x2

One arm Swings - 20x10,20x5x3

- Hate how in the Rack, one weight feels OK, then 20 pounds later and it wont budge. DAMN

[ShooterX]

April 10 - PRESS

Military Press -
145x2
165x2
185x2
205x3
190x1x4
200x1x2
220x1x2 - tied PR twice.
200x1x2

DB Row - 60x4,110x6,150x9,110x4

Pullovers - 75x5x4
BB Curl - 55x4x2,75x4x2,95x4x2,55x3x3

- My Standing Press hasnt moved in nearly 5 years, between 210 to 240.
- 220 is my current Number to beat and i hit it Twice this day with 2 Different Grips.

[ShooterX]

April 13 - Press -

BTN Push Press -
145x3
195x2
215x2
235
255
245
265
270
245
195

#21 Lockouts - 145x2,195x2,200x5,220
Rear Delts - 2 sets

- Finally back in the gym, 2 days off feels like Im a Pussy.
- Needed the Stress Relief, Wife has been in the Hospital for 2 days.

[ShooterX]

Havent posted a workout since April and sorta dumped the Bench Press for most of that time as well. Gonna start keep my Journal here again.

[BULK_BOY]

HE'S ALIVE!!!!!!!!!!!!!!




I was really starting to wonder about you Shaun. Welcome Back! ;)

[ShooterX]

Ive been Lifting just not keeping an online Log with a change in focus.

Oct 29 -
BB Row - 135x2/3/5,185x2/3/5,205x2/3/4,225x1/2/3,245x2x2
DB Row - 60x4,80x4,110x20
BB Curl - 65x4,85x14

Oct 30 -
Bench - 45x10,95x10,135x10,185x3,225x5,265x4,290x3,320x2,345x1x3,315x4
Close Grip - 245x5,185x6
Wide Grip - 155x6,175x5

[ShooterX]

November 1-
RDL - 135x8x2,155x5x2,175x5x2,185x4x2,205x3x2,225x2x2,135x8
Kirk Shrugs - 95x4x4,115x3x3
BB Curl - 65x2,85x2,105x10
Band Pullaparts and Face Pulls

Nov 3 -
Bench - 45x15,95x10,135x4,185x3,225x2
4 Board - 315x3, 365x2
Shirted Bench -405x1

Stopped right there and decided to cancel my upcoming Contest and take my focus off BENCH. again

[ShooterX]

Nov 5 -
Cleans - 95x3x2,115x3x2,135x3x3,155x3x3
Rack Pulls- 245x2x4,300x2x2
Rolling thunder 1 Arm Deads and Neck Harness

Nov 6 -
BTN Press-45x3,95x3,135x3,155x3,175x3x3,180x3x2,165x3x2,185x3x2
Over head Squat Lockouts - 185,205,225
REV Green Band Bench - 225x2,225x4,275x5
Band Pullaparts

Nov 7 -
Pendlay Rows - 135x2,155x3,175x3x3,185x3x2,205x3x3,185x3x2
Facepulls - 4x8
BB Curl - 45x35,65x26

[ShooterX]

Nov 10 -
Klokov Press - 95x4,95x5,115x3,135x2,155x2,135x3,115x4,95x5
CG Bench - 135x5
Reverse Grip Bench - 135x5, 155x3,175x3,195x5,225x6,255x6,275x2,225x3

Nov 12 -
Cleans - 95x4,115x3,135x2,155x2x2,175x2,185x2,190x2
Rack Pulls - 275x7,325x7,375x3,295x5
Kirk Shrugs -65x20,85x20

Just working on getting Stronger. Focusing on 3-4 Lifts for 3 weeks at a time.

[Coke]

Great seeing the update(s)...your presence was well missed these past months.

[ShooterX]

NOV 13-
BTN Press - 45x3,95x2,135x2,155x2,165x2,175x2,185x2,195x2,205x2
Overhead Squat Lockouts - 185x2,225x2,290x2
Cuban Press - 45x7,45x10x2

Shoulders were hurting but Volume felt like nothing

[BULK_BOY]

Nice BB Curls Back there. Like the high reps! ;)

[ShooterX]

just Pain Tolerance training BB

Nov 14-
Pendlay Rows - 135x2,155x2,185x2,205x2,225x2,245x2,270x3,225x2
2 Board Bench - 135x3,185x3,275x3, 315x8
BB Curl - 45x4,85x18,65x15
Face Pulls - Green Band x 10x3

[Coke]

Doing real nice man, dig the red, lol.

[ShooterX]

Nov 17 -
Front Box Squat - 95x4,115x3,135x2,135x4,155x2,175x2,185x2,155x4,135x5
Chins - 5/6/4/4/3/3/2/2
Pullups - 3/3/2/2
Hammer Curl - 25-30x4xalot of sets

Nov 20 -
Reverse Grip Bench - 45x15,95x10,135x4,185x4,205x3,225x3,245x2,265x2,275x6, 300x3,320x3,340,300x2,275x3,225x4
Lyin xt - 75x4/6/8/4/6/8/5/3/2/5/3/2

[ShooterX]

Nov 21 -

Cleans - 45x3,95x2,155,175,185,195,210missx3
Rack Pulls - 225x7,315x5,315x3,315x2
Rolling Thunder One arm DL - 85x2,120x2,130x2

Nov 23 -

Behind the Neck Press - 95x3,135x2,155,175,210,225
Pendlay Rows - 135x3,185x2, 225,245,280,300
Face Pulls - 3 set of 10
BB Curl - 45x28,45x22,45x15

[Coke]

On the mark with it all bro.

[ShooterX]

NOV 26 -
BTN Push Press - 135x3,15x3,165x3,175x3,185x3,205x3,215x3,225x3,235x3,240x3,225x3
Klokov Press - 100x4x4, 120x5x2
BB Row - 210x8, 260x5, 140x18
Wrist Curl - 50x25,70x15, 50 x20x2

Nov 27 -
Zerchers - 100x3,140x3,160x3,180x3,200x3,190x3,210x3,230x3
Front Box Squat - 140x4,140x3,140x2
Face Pull - 3x10
Hammer Curl - 7 sets

- Slowly getting Stronger

[ShooterX]

Nov 28 -

3 Board Bench - 100x5, 140x3, 160x3, 180x3, 210x3, 230x3, 250x3, 280x3, 300x3, 320x3, 340x3
Rev Green Band Bench - 275x8, 210x12,140x20
Pendlay Row - 140x6, 160x6, 180x8
EZ Curl - 75x12, 75x6, 95x12

[Coke]

Sessions are good dude.

[ShooterX]

Dec 1 -
Barbell Shrug:
140 lb x 6 reps,230 lb x 3 reps,320 lb x 3 reps,410 lb x 3 reps,
500 lb x 3 reps
500 lb x 3 reps
588 lb x 3 reps
500 lb x 3 reps
410 lb x 3 reps
320 lb x 4 reps
Stiff-Legged Barbell Deadlift:
140 lb x 12 x 2,
160 lb x 8 x 2
EZ-Bar Curl:
75 lb x 8 x2
Seated Palm-Up Barbell Wrist Curl:
70 lb x 15 x 2

[ShooterX]

Dec 3 -

Behind the Neck Push Press:
140 lb x 6
160 lb x 2
180 lb x 2
190 lb x 2
210 lb x 2
220 lb x 2
240 lb x 2
260 lb x 2
Snatch Grip Behind the Neck Press:
100 lb x 4
100 lb x 4
140 lb x 6
Pendlay Row:
140 lb x 4
190 lb x 4
240 lb x 6
Rear Delt Raise
25 lb x 6 x 2

[ShooterX]

DEC 4 -

Zercher Squat:

140 lb x 2
140 lb x 2
160 lb x 2
180 lb x 2

Front Barbell Box Squat:

140 lb x 2
160 lb x 2

Ankle was killing me, could barely walk or stand

DEC 5

3 Board Bench
100 lb x 4
140 lb x 3
190 lb x 2
210 lb x 2
230 lb x 2
250 lb x 2
280 lb x 2
300 lb x 2
320 lb x 2
340 lb x 2
360 lb x 4

Reverse Green Bands Bench Press:
280 lb x 6
230 lb x 10

Lying Barbell Triceps Extension ("Skullcrusher"):
75 lb x 6 x 3

[ShooterX]

DEC 6


Chin-Up:3/2/1
Pull-Up: 2/2

Bent Over Barbell Row:

140 lb x 6
190 lb x 4
230 lb x 3
250 lb x 2
270 lb x 2
290 lb x 2
300 lb x 2
300 lb x 3
250 lb x 3

Barbell Curl:
100 lb x 3 x 3
70 lb x 2 x 4

[ShooterX]

DEC 7 -

Barbell Shrug:
160 lb x 4
210 lb x 4
250 lb x 4
300 lb x 4
320 lb x 4
390 lb x 4
410 lb x 4
440 lb x 4
480 lb x 4

Stiff-Legged Deadlift:
135 lb x 8
185 lb x 7
205 lb x 6
225 lb x 5

EZ-Bar Curl:
75 lb x 10, 75 lb x 5
Seated Palm-Up Barbell Wrist Curl:
65 lb x 10 x 2

[ShooterX]

Dec 10 --

Pendlay Row:
135 lb x 10
185 lb x 4
205 lb x 3
225 lb x 2 x 5
245 lb x 2 x 2
185 lb x 8
135 lb x 4 x 2
Band Pull Aparts: - Miniband x8x4

[BULK_BOY]

Solid work there mate. ;)

[Coke]

Wow man, really been at it - way to bring things up-to-date in here.

[ShooterX]

Wow man, really been at it - way to bring things up-to-date in here.
just falling behind with a busy work schedule