Recreating Myself and Rising From

Giant set complex
Seated snatches
Seated Snatch grip behind neck press
Seated Normal grip behind neck press
Seated ohp
4 sets of 5 reps each

Seated db ohp
3x8

Face pulls
3x12

Stand db ohp
3 sets of "21"s

Side raises
6x8

Bb shrugs
5x8
Ss with
Bus drivers
5 sets

Landmine side raises
3x10
Ss with
Front raises
3 sets of 15
First 5 normal width
2nd 5 outside shoulder
3rd 5 snatch grip
 
Belt squats
4x10

Seated leg ext
4x10, with 5 sec pause at top on last rep

Ssb squats
3x5, narrow stance
3 sets of doubles

Standing leg curls
4x10

Calf raises
For couple sets and couple reps

Stiff leg deadlifts
4x5
3x5, snatch grip
 
Today was last day of PT for the shoulder, so glad that is done. Now to just keep working and pushing to get better

Bench to 1.5 board
135x2x8
165x2x5
185x2x3

Close grip bench
3x6

Incline db press
4x8

Landmine chest press
20,20,15,12
As with
Bb shrugs
4x10

Front raises
15rep complex for 4 sets
 
Ssb squats
7x3 @209, 1 min rest between sets

All.other work is 30 sec between sets

Snatch grip sldl
6x5@ 155

Db lunges
6x5

Hip thrust
6x5@135

Seated calf raises
6x5
 
Db floor press
7x3@65/50(65lb good side/ 50 repaired side)
60 sec rest between sets

All others 30 sec rest

Pull downs
6x5

Incline db press
6x5@60/50

Shrugs
6x5@225

Bb curls
6x5

Skullcrushers
6x5
 
Ohp
7x3@95, decided to work into a barbell movement, so the repaired shoulder was the limiting factor

Db bench
6x5

Landmine rows
6x5

Lat raises
6x5

Preacher curls
6x5

Close grip bench
6x5
 
Ssb squats
7x3 @220, 1 min rest between sets

All.other work is 30 sec between sets

sldl
6x5@ 155

Db lunges
6x5

Hip thrust
3x5@155

Seated calf raises
6x5
 
Db bench press
4x3@70/55
3x3@75/60
60 sec rest between sets

All others 30 sec rest

Pull downs
6x5

Incline db press
6x5@65/50

Shrugs
6x5@225

Bb curls
6x5

Skullcrushers
6x5
 
So today went a little off plan and just went straight gorilla. Pick **** up put **** down, over and over

Deadlift
6x2@309, 60 sec rest

Sumo dl
5x3@221

Pause dl
5x2@221

Snatch grip bent over rows
3x5@155

And grip is shot.
 
SilentSavage0523 said:
So today went a little off plan and just went straight gorilla. Pick **** up put **** down, over and over

Deadlift
6x2@309, 60 sec rest

Sumo dl
5x3@221

Pause dl
5x2@221

Snatch grip bent over rows
3x5@155

And grip is shot.
Click to expand...

Nice work dude. Do you use straps? Chalk?
 
Seated db ohp
7x3@65/40

Db bench
6x5
Ss with
Db curls
6x5

Underhand db rows
6x5

Lat raises
6x5

Triceps pushdowns
6x5

Front bb raises
3x15, 5 reps close grip, 5 reps shoulder width, 5 reps wide grip
 
Ssb squats
5x5
3x1
1x5

Stiff leg deadlift
5x5

Axle bar deadlift
5x5
First time doing these, and they are a new favorite

20 min cardio
 
Warm up
Triceps pushdowns with thick v bar
4x25
Ss with
Cable flyes
4x12

Standing cable rows
3x12

Working sets

Bench
5x5
Ss with
Front raises
5x10

Incline db bench
4x12
Ss with
Db curls
4x8

Incline db flyes
3x15
Ss with
Side lateral raises
3x5 reps, drop weight plus 8 reps

Db hammer curls
4x6
Ss with
Db rear delt flyes
4x8

Shrugs
Some sets for some reps
 
Deadlift
265x3x3
Plus 80 lb of chain
2x2

Trap bar deadlifts
3x3

Bb rows
155x4x5

Y grip pulldowns
4x12

Hammer strenght side lat pulls
4x12
Ss with
Plate upright rows
4x8
 
Side raises
3x 5 reps, drop set 8 reps, drop set 8 reps

Db bench
4x8

Close grip bench
2x10
2x6
2x5

Log press
4x5
2x3

Db high pulls
3x5

Cable front raises
3x15
 
Bit of a chest meal last night, so getting a nice pump session in this morning.

Incline db press
Warm up
15,15,12 reps

Working sets
3x10@ 50
1x5@65
2x12@45

Db curls
3x15
Ss with
Upright rows
3x15

Rev grip db bench
3x10
Ss with
Heavy side raises
3x5

Nautilus pulldowns
3x12
Ss with
Tri machine
3x15

Ohp
Warm ups
15,12, 10, 8 reps
Working sets
3x5

V bar pulldowns
3x12

Facepulls
3x12
 
Rolling into a new push pull legs routine
Warm up
Couple sets and reps of shoulder work and triceps pushdowns till warm

Db Bench Press
60x5x3
45x1x amrap

Seated Behind the Neck Press
45x3x10, don't want to get to crazy with the shoulder.

Tricep Dips
3x10

Standing Cable Crossovers
5x10

Seated Tricep Extensions
5x10
Ss with
Seated Dumbbell Lateral Raises
5x10

Little bit of cardio
 
Conv deadlift
309x5x3
245x1xamrap

Hammer strength lat pulldowns
3x10

Chest supported rows
3x10

Shrugs
5x10

Barbell curls
5x10

Cable rev fly
5x10
 
Squats
5x3
1x amrap

Good mornings
3x10

Leg press
3x10

Rev hyper
5x10

Leg curl
5x10

Calf raises
5x10
 
Ohp
5x3
1x amrap

Incline db bench
3x10

Cg bench
3x10

Pec deck
5x10

Tri pushdowns
5x10

Cable lat raises
5x10
 
Snatch grip dl
5x3
1x amrap

Bb rows
3x10

Underhand pulldowns
3x10

Db rows
5x10

Incline db curls
5x10

Machine rear delts
5x10
 
Bench
5x3
1x amrap

Behind neck press
3x10

Dips
3x10

Cable flys
5x10

Tri ext
5x10

Seated db lat raises
5x10
 
Deadlift
5x3
1x amrap(sumo)

Pulldowns
3x10

Incline prone rows
3x10

Shrugs
5x10

Curls
5x10

Cable rev flys
5x10
 
Warm up
Quick liss cardio
Rev hyper
5x10


Squats
5x3
1x amrap

Good morning
3x10

Leg press
3x10
100 reps, empty sled

Leg curl
5x10

Calf raises
5x10
 
Ohp
5x3
1x amrap

Incline bench
3x10

Cg bench
3x10

Flys
5x10

Tri pushdowns
5x10

Cable lat raises
5x10
 
Snatch grip DL
5x3@265
1x amrap@155 plus 80 pounds in chain( snatch grip)
Then another amrap with sumo

Bb rows
3x10

Hammer strength Pulldowns
3x10

Hammer strength low rows
5x10

Incline db curls
5x10

Machine rev fly
5x10
 
Squat
3x3

Sldl
3x5

Vertical leg press
3x5

Leg ext
5x10 with 3 sec pause at top at end of each set

Leg curls
5x10

Db sldl
3x8
 
Warm up
Tri pushdowns
X100
As with
Standing cable rows
X100


Bench
5x3 working up to 205
1x amrap(spoto press style)

Behind the neck press
3x10
Ss with
Dips
3x10

Cable flys
5x10

Tri overhead ext
5x10
Ss with
Seated db lat raises
5x10

Sprints once I got home
 
Deadlift
3x2@ 320
3x2( sumo)@309

Pulldowns
3x10

T bar rows
3x10

Shrugs
5x10

Bb curls
5x10

Cable rev flys
5x10
 
Good day today. First day starting with Mind and Muscles Team Juggernaut for training and nutrition. So time to really get this going even better.
Little bit of a more higher volume day today and had the stamina to last.
Trained shoulders, calves, and a bit of rear neck testicles aka traps.
Also hit 20 min cardio on the death machine better known as stair climber. Had a hell of a sweat going.
Still applying in the same location on the subject and hasn't noticed any irritation to note on.
 
Yesterday was a off day with just some light walking.

Today I got up chest, tris, and and. With some cardio of 20 min on the stair climber

Had a decent training session. First time doing chest in a while without do flat bench barbell press but felt like i still got decent chest work in.
 
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