ExRx.net

Yesterday's workout:

DELTS
Barbell Push Press
1) _95 lbs for 12 reps
2) 135 lbs for 08 reps
3) 185 lbs for 08 reps
4) 195 lbs for 06 reps

Dumbbell Lateral
1) 25 lbs x2 for 12 reps
2) 30 lbs x2 for 12 reps
3) 30 lbs x2 for 12 reps

Bent-over Lateral
1) 40 lbs x2 for 12 reps
2) 50 lbs x2 for 10 reps
3) 50 lbs x2 for 10 reps

TRAPS
Dumbbell Shrug
1) 50 lbs x2 for 12 reps
2) 60 lbs x2 for 12 reps
3) 60 lbs x2 for 12 reps

ABS/OBLIQUES
Vertical Legg Raise
1) 15 reps
2) 15 reps
3) 15 reps

Twisting Crunch
1) 15 reps ea.
2) 15 reps ea.
3) 15 reps ea.

I was trying for 8 reps on my last set of Push Presses, but I failed to lockout on my 7th rep.

Today's workout:

QUADS
Barbell Squat
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 05 reps
4) 275 lbs for 05 reps

Sled Leg Press
1) 270 lbs for 08 reps
2) 360 lbs for 08 reps
3) 450 lbs for 08 reps

HAMSTRINGS
Romanian Deadlift
1) 135 lbs for 12 reps
2) 205 lbs for 08 reps
3) 250 lbs for 08 reps

Prone Leg Curl
1) 130 lbs for 12 reps
2) 150 lbs for 12 reps
3) 150 lbs for 12 reps

CALVES
Standing Calf Raise
1) 270 lbs for 15 reps
2) 360 lbs for 15 reps
3) 450 lbs for 15 reps

Seated Calf Raise
1) 180 lbs for 15 reps
2) 230 lbs for 15 reps
3) 270 lbs for 15 reps

Yesterday's Workout:

CHEST
Incline Barbell Press
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 210 lbs for 06 reps
4) 210 lbs for 06 reps

Barbell Bench Press
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 08 reps

TRICEPS
Lying EZ-bar Extension
1) 40 lbs+bar for 12 reps
2) 70 lbs+bar for 08 reps
3) 70 lbs+bar for 08 reps

Cable Pressdown
1) 50 lbs for 12 reps
2) 50 lbs for 12 reps \ dropset
3) 30 lbs for 12 reps /

Today's Workout:

BACK
Curl-grip Barbell Row
1) 135 lbs for 12 reps
2) 185 lbs for 12 reps
3) 235 lbs for 08 reps
4) 260 lbs for 08 reps

Wide-grip Chin-up
1) 5 reps
2) 5 reps
3) 5 reps

Incline T-bar Row
1) _45 lbs for 08 reps
2) _90 lbs for 08 reps
3) 135 lbs for 08 reps

BICEPs
EZ-bar Barbell Curl
1) 40 lbs+bar for 08 reps
2) 50 lbs+bar for 08 reps
3) 70 lbs+bar for 08 reps

Prone Incline Curl
1) 25 lbsx2 for 12 reps
2) 35 lbsx2 for 08 reps
3) 35 lbsx2 for 08 reps

FOREARMS
EZ-bar Reverse Curl
1) 40 lbs+bar for 12 reps
2) 40 lbs+bar for 12 reps
3) 40 lbs+bar for 12 reps

Standing Wrist Curl
1) 75 lbs for 15 reps
2) 95 lbs for 12 reps
3) 95 lbs for 12 reps

I finally got back in the gym today. I took last week off and because I wasn't feeling well, and missed yesterday because my wife is sick. Anyway, I trained chest and triceps. My workout was as follows.

CHEST
Barbell Bench Press
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 235 lbs for 03 reps
4) 275 lbs for 03 reps

Incline Barbell Press
1) 135 lbs for 12 reps
2) 185 lbs for 05 reps
3) 225 lbs for 03 reps

TRICEPS
Lying EZ-bar Extension
1) 50 lbs+bar for 12 reps
2) 70 lbs+bar for 08 reps
3) 80 lbs+bar for 08 reps

Dumbbell Kickback
1) 20 lbs for 12 reps ea.
2) 20 lbs for 12 reps ea.
3) 20 lbs for 12 reps ea.

Yesterday's workout:

BACK
Curl-grip Barbell Row
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps
4) 285 lbs for 05 reps

Wide-grip Chin-up
1) 5 reps
2) 5 reps
3) 5 reps

Curl-grip Chin-up
1) 3 reps
2) 3 reps
3) 3 reps

BICEPS
EZ-bar Barbell Curl
1) 50 lbs+bar for 12 reps
2) 70 lbs+bar for 08 reps
3) 70 lbs+bar for 08 reps

Cable Curl
1) 50 lbs for 12 reps
2) 70 lbs for 12 reps
3) 80 lbs for 12 reps

FOREARMS
Standing Wrist Curl
1) 65 lbs for 15 reps
2) 85 lbs for 15 reps
3) 85 lbs for 15 reps

EZ-bar Reverse Curl
1) 50 lbs+bar for 15 reps
2) 50 lbs+bar for 15 reps
3) 50 lbs+bar for 15 reps

Today's Workout:

QUADS/ GLUTES
Barbell Squat (high-bar)
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 275 lbs for 03 reps
4) 295 lbs for 03 reps

Sled Leg Press
1) 270 lbs for 08 reps
2) 360 lbs for 08 reps
3) 450 lbs for 08 reps

HAMSTRINGS
Straight-leg Deadlift
1) 185 lbs for 08 reps
2) 225 lbs for 08 reps
3) 265 lbs for 08 reps

Prone Leg Curl
1) 130 lbs for 12 reps
2) 150 lbs for 12 reps
3) 150 lbs for 12 reps

CALVES
Leg Press Calf Raise
1) 180 lbs for 20 reps
2) 270 lbs for 20 reps
3) 270 lbs for 20 reps

Seated Calf Raise
1) _90 lbs for 20 reps
2) 180 lbs for 20 reps
3) 180 lbs for 20 reps

Today's workout:

CHEST
Barbell Bench Press
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 03 reps
4) 275 lbs for 03 reps

Incline Barbell Press
1) 185 lbs for 08 reps
2) 205 lbs for 05 reps
3) 205 lbs for 05 reps

TRICEPS
Lying EZ-bar Extension
1) 50 lbs+bar for 12 reps
2) 70 lbs+bar for 08 reps
3) 70 lbs+bar for 08 reps

Dumbbell Kickback
1) 20 lbs for 12 reps ea.
2) 20 lbs for 12 reps ea.
3) 20 lbs for 12 reps ea.

Wednesday's Workout:

BACK
45-degree Barbell Row
1) 135 lbs for 12 reps
2) 225 lbs for 08 reps
3) 275 lbs for 05 reps
4) 295 lbs for 05 reps
5) 315 lbs for 03 reps
6) 185 lbs for 12 reps

Wide-grip Chin-up
1) 5 reps
2) 5 reps
3) 5 reps

Incline T-bar Row
1) _90 lbs for 10 reps
2) _90 lbs for 12 reps
3) 135 lbs for 08 reps

BICEPS
Incline Dumbbell Curl
1) 35 lbsx2 for 08 reps
2) 40 lbsx2 for 08 reps
3) 40 lbsx2 for 08 reps

Hammer Curl
1) 30 lbsx2 for 12 reps
2) 40 lbsx2 for 08 reps
3) 40 lbsx2 for 08 reps

Yesterday's Workout:

DELTS
Barbell Push Press
1) _95 lbs for 12 reps
2) 135 lbs for 08 reps
3) 185 lbs for 03 reps
4) 205 lbs for 01 rep
5) 225 lbs for 01 rep

Dumbbell Lateral
1) 25 lbsx2 for 12 reps
2) 35 lbsx2 for 12 reps
3) 35 lbsx2 for 10 reps

Bent-over Lateral
1) 45 lbsx2 for 12 reps
2) 45 lbsx2 for 10 reps
3) 45 lbsx2 for 10 reps

TRAPS
Prone Incline Shrug
1) 45 lbsx2 for 12 reps
2) 45 lbsx2 for 12 reps
3) 45 lbsx2 for 12 reps

Dumbbell Shrug
1) 60 lbsx2 for 12 reps
2) 60 lbsx2 for 12 reps
3) 60 lbsx2 for 12 reps

Today's Workout:

QUADS/ GLUTES
Barbell Squat
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 275 lbs for 01 rep
4) 315 lbs for 01 rep
5) 335 lbs for 01 rep

Sled Leg Press
1) 270 lbs for 08 reps
2) 450 lbs for 08 reps
3) 450 lbs for 08 reps

HAMSTRINGS
Straight-leg Deadlift
1) 185 lbs for 08 reps
2) 235 lbs for 08 reps
3) 275 lbs for 05 reps

Prone Leg Curl
1) 130 lbs for 12 reps
2) 150 lbs for 08 reps
3) 170 lbs for 08 reps

CALVES
Leg Press Calf Raise
1) 270 lbs for 15 reps
2) 360 lbs for 15 reps
3) 450 lbs for 15 reps

Seated Calf Raise
1) 180 lbs for 15 reps
2) 230 lbs for 15 reps
3) 270 lbs for 15 reps

Yesterday's workout:

CHEST
Barbell Bench Press
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 235 lbs for 03 reps
4) 275 lbs for 01 reps
5) 295 lbs for 01 reps

Incline Barbell Press
1) 185 lbs for 08 reps
2) 205 lbs for 05 reps
3) 225 lbs for 05 reps

DELTS
Barbell Push Press
1) 135 lbs for 08 reps
2) 185 lbs for 05 reps
3) 205 lbs for 05 reps

Dumbbell Lateral
1) 30 lbsx2 for 12 reps
2) 35 lbsx2 for 10 reps
3) 35 lbsx2 for 10 reps

Bent-over Lateral
1) 45 lbsx2 for 12 reps
2) 55 lbsx2 for 10 reps
3) 50 lbsx2 for 10 reps

Today's workout:

BACK
45-degree Barbell Row
1) 135 lbs for 12 reps
2) 225 lbs for 10 reps
3) 275 lbs for 05 reps
4) 295 lbs for 05 reps
5) 185 lbs for 12 reps

Wide-grip Chin-up
1) 5 reps
2) 5 reps
3) 5 reps

BICEPS
Prone Incline Curl
1) 35 lbsx2 for 08 reps
2) 40 lbsx2 for 08 reps
3) 40 lbsx2 for 07 reps

Hammer Curl
1) 35 lbsx2 for 12 reps
2) 35 lbsx2 for 12 reps
3) 35 lbsx2 for 12 reps

FOREARMS
Standing Wrist Curl
1) 75 lbs for 15 reps
2) 75 lbs for 15 reps
3) 75 lbs for 15 reps

EZ-bar Reverse Curl
1) 50 lbs+bar for 12 reps
2) 50 lbs+bar for 12 reps
3) 50 lbs+bar for 12 reps

Yesterday's workout:

QUADS/GLUTES
Barbell Squat
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 275 lbs for 03 reps
4) 295 lbs for 03 reps
5) 315 lbs for 02 reps

Sled Leg Press
1) 270 lbs for 08 reps
2) 450 lbs for 08 reps
3) 500 lbs for 08 reps

HAMSTRINGS
Straight-leg Deadlift
1) 185 lbs for 08 reps
2) 245 lbs for 08 reps
3) 275 lbs for 05 reps

Prone Leg Curl
1) 150 lbs for 08 reps
2) 180 lbs for 08 reps
3) 200 lbs for 08 reps

CALVES
Leg Press Calf Raise
1) 270 lbs for 20 reps
2) 450 lbs for 15 reps
3) 500 lbs for 15 reps

Seated Calf Raise
1) 180 lbs for 20 reps
2) 230 lbs for 15 reps
3) 270 lbs for 15 reps

I combined my chest and shoulder workouts, and trained legs a day early last week, since my wife, son and I visited family in New York this past weekend.