ExRx.net

bb press
bar
95
135
185x8
205x4 blah
drop set fail

Smith close grip
140x8
180x8
230x6or8or some $h1t
250x2
270x0 Stopped high off my chest
270x1 touched and flippin smoked it
Again I count the bar as zero on the smith, it says it weighs 15lbs, but I don't know if that is true. So yeah, 3 plates per side was nice to close grip smith or no smith

Lateral raise machine SS with Db raises
stackx12
40x8
half stackx15+
60x8
quarter stackx14or so
80x6

Shrugs
455x22
495x18
585x16

Incline BB
bar
95
135
185
225x3.25 Should have had 4, I'm a bitch
155x12

Cable flies (Waiting for smith)
27
37
42

Smith Close grip
180x8
230x8 rp
250x2
180x12 (9,3)

Curls, DB
35
45
55
65

Didn't count reps

cable curls
9
11
13

In and out, had to move quick to try and get home in time to .

Now that we can post pics, I'll throw one up in a min

That pic is from Last July or so...

Missed Friday due to working late, missed Sunday do to drinking like I was 22 again with my buddies Saturday. 11 of us went out, and I needed to let loose and tie one on, so F iT.

Db raises
30x14
40x12
60x10
80x8
90x6

The 80s and 90s are NOT strict form at all, and have a "row" to them. Full disclosure and all.

BB Press
135x10
185x6
205x4 or 5 can't remember, so say 4

Smith close grip
2ppsx8
2pps+25x4
3ppsx1
2ppsx17 (12,3,2)

Bonez SS w/ raise machine
volume x reasonable weight

DB curls
30
40
50
60

cable curls
10
12
14

Long ass day today, so my focus was feel, pace and fatigue. fv(k PR's or stressing volume or any of that $h1t. I just needed to wipe myself out.

Tbars
4px010
6px10
7px10

Single arm TBars
2px15
3px10
3p+25x8

Shrugs
455x22
495x21

Vgrip puldowns
205x8
175x8
235x8
stackx?

The first 3 sets were slow controlled with a long stretch at the top.

Seated DB rows
125x10
125x6
125x8

DB curls
35
45
55
65

Cable curls
10
12
14

db raises
35
45
55
65

I'm still beat up from Friday night, and mentally exhausted from work, so I couldn't have bought focus or MMC today.

BB press
95
135
185x8 couple reps were high, but close enough
205x2 fail hard
155x8

Close grip press in smith
180x8
230x8 (5,2,1)
250x2
200x6

Bonez
blah x blah

couldn't focus for $h1t

Pushdowns
stackx10
+25x10

BTH Smith press
70x10
90x8
110x5

So ah, been depressed and working quite a bit, so I missed a lot of gym time.

Front squats
bar
95
135
185x8
225x6

Seated press
bar
95
135
185
205x2
165

Smith Close grips
140
180
230x4
Hammy kept cramping

Push downs
Bonez
raise machine

Not bad for so much time off, a ton of drinking and exhaustion.

Tax season is over. I have to go in Monday for a few hours but the worse is done.

SLDL
135
185
225
275x8
315x6

One arm TBars
1px8
2px8
3px8
3+25x6

Vgrip Pulldowns
175
205
235

DB curls
Cable curls

Front Squats
135
185
225x8
275x1
275x1

Incline BB
bar
95
135
185x8
225x2
155x8+

Smith closegrip (bar=0)
180x8
230x4
230x2

Cable flies.

eh... F it

One arm Tbars
1p
2p
2p+25
3p
3p+25x8

Vgrip pulldowns
205
250
full stackx6

Seat DB rows
110
120

DB curls
40
50
60

Cable Curls
12
14

$h1t workout,, just $h1t

Front Squats
bar
95
135
185x8
225x8 (5,3) Had to rack after 5, the cross over grip just doesn't feel right yet
275x2
275x2

That was that. Tried some OH pressing, my delts are ready to go yet, I crashed hard off the frosted flakes I had pre-workout and I was up late last night and slept like doodoo.

Oh well, Try and hit back tomorrow assuming easter hours don't bone me.

Rack Pulls
225
315
365
405x7
455x4
495x2 Hitched like a mofo

Shrugs
455x22
495x20

One arm TBars (all plus 25lbs)
2px8
3px8
4px3 lol, horrid form

DB Curls
40
50
60
70 These were more like pinwheels

Cable Curls
13x9
12x10
11x13

OH Press
$h1t x I fail

DB Raises
40
60
80

SMith Close grip
Fail @ pressing again

Bonez
40
50
70

Raise machine
stack less one
stack

Other raise machine
some weihgt x first time using it.

Today sucked, so I didn't bother remembering details

Front squats
bar
95
135
185
225x6
275x2 falling forward
315x0 fell forward
275x2
275x2
225x5

Incline BB
bar
95
135
185x6
225x3or4
185x6
225x2
185x5
205x2
185x4
205x1
175x4
155x4
135x6

Smith closegrip
2ppsx6
+5psx6
+10psx6

Smoked, my arms, shoulders and chest felt like noodles

Cable flies
Pushdowns (elbow friendly weight)

Underhand BB rows - unless otherwise noted
95
135
185
225x6
275x6 (oh)
315x6 (oh)

Underhand pulldowns
160
175
190

Vgrip
235
265
295

Db curls
40
50
60
70

EZ bar curls
80
90
100

My son's friend that is sleeping over asked if I was superman today. That will boost an ego

DB raises
35
45
55
65x8
75x6
85x6

OH press
bar
95
135
185x5
205x2ish
185x4
165x5
135x?

Bonez
rear cable raise
lateral raise machine