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Old 03-01-2014, 11:32 AM   #101
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Back Squat 350 x 5x1, 295 x 5x5
Pin Press 195 x 5x5
SLDL 335 x 5x5
Delt Destroyers 55 x 25, 12, 10 RP

*Delt Destroyers are partial laterals inspired by John Meadows but these are done seated instead of standing.
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Old 03-01-2014, 11:32 AM   #102
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Declines 355 x 5x1, 300 x 55553
Rows 300 x 5x1, 250 x 55553

Spiders 47.5 x 9,7,6
OH Extensions 95 x 9,7,6

Supra Curls 82.5 x 9,8,7
Skulls 90 x 10,8,6

DB Hammers 67.5 x 10,8,6
Rope Pushdowns 65 x 10,8,6
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Old 03-01-2014, 11:32 AM   #103
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Duck Deads 365 x 4x4, 415 x 2, 465 x 2, 365 x 10
Pin Press 197.5 x 5x5
Leg Press 565 x 20,8,6 RP
Delt Tri-set 22.5 x 12,12,12 : 8,8,8 : 6,6,6
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Old 03-01-2014, 11:32 AM   #104
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Inclines 245 x 5x1, 205 x 5x5
Chins +72.5 x 5x1, +35 x 5x5

Spiders 47.5 x 9,8,7
OH Extensions 95 x 9,8,7

Supra Curls 82.5 x 10,8,6
Skulls 90 x 10,8,7

DB Hammers 67.5 x 10,8,7
Pushdowns 65 x 10,8,7

Delt Destroyers 55 x 27,13, 10 RP

*There's kind of a formula I'm following on direct arm work. I start at a weight I can get for 9,8,6 with 2 minute rest between sets. Then I go for 9,8,7 followed by 10,8,6 and finally 10,8,7 before adding weight. This progression seems to be about right and I rarely fail to make the next progression at the next workout.
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Old 03-01-2014, 11:33 AM   #105
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Front Squat 285 x 5x1, 235 x 5x5
Pin Press 200 x 5x5
SLDL 340 x 5x5
Leg Press 565 x 25 SS
Delt Tri-set 22.5 x 15,15,15 : 10,10,10 : 8,8,8
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Old 03-01-2014, 11:33 AM   #106
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BP to Neck 310 x 5x1, 260 x 5x5
Deads 390 x 10x3
BP to Neck 210 x 4x6 rounds
WG Chins +20 x 4x6 rounds

Spiders 47.5 x 10,8,6
OH Extensions 95 x 10,8,6

SUpra Curls 82.5 x 10,8,7
Skulls 92.5 x 9,8,6

DB Hammers 68 3/4 x 9,8,6
Pushdowns 66 1/4 x 9,8,6

Delt Destroyers 55 x 29,15,11 RP
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Old 03-02-2014, 09:48 PM   #107
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Back Squat 355 x 5x1, 300 x 55554
Pin Press 202.5 x 5x5
SLDL *skipped due to wife-related issues
Leg Press 570 x 25 SS
Delt Tri-set 25 x 12,12,12 : 8,8,8 : 6,6,6
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Old 03-05-2014, 10:26 PM   #108
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Declines 355 x 5x1, 300 x 5x5 (LT 55553)
Rows 300 x 5x1, 250 x 5x5 (LT 55553)

Declines 245 x 4x4,3,3 (muscle rounds)
WG Chins +25 x 6x4

Spiders 47.5 x 10,8,7
OH Extensions 95 x 10,8,7

Supra Curls 85 x 9,8,6
Skulls 92.5 x 9,8,7

DB Hammers 68 3/4 x 9,8,7
Rope Pushdowns 66 1/4 x 9.8.7

Delt Destroyers 55 x 32,15,12 (LT 29,15,11 RP)

*Slow and steady gains on everything. Felt a little weak / off / not amped up enough tonight...drinking and poor sleep may be to blame. 355 felt HEAVY but I made it thru. With singles you keep expecting them to feel "easier" the next time but they never really do.
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Old 03-06-2014, 09:56 PM   #109
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Duck Deads 370 x 4x4, 420 x 2, 470 x 2, 370 x 10
Pin Press 205 x 5x5
Leg Press 575 x 20,8,6 RP
Delt Tri-set 25 x 15,15,15 : 10,10,10 : 7,7,7

That delt tri-set burns.
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Old 03-09-2014, 06:53 PM   #110
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Inclines 250 x 5x1, 210 x 5x5 (last set drop set 170x5, 135x5)
Chins +77.5 x 5x1, +40 x 55554
WG Chins +25 x 15,5,5 RP

Spiders 48 3/4 x 9,8,6
OH Extensions 97.5 x 9,8,6

Supra Curls 85 x 9,8,7
Skulls 92.5 x 10,8,6

DB Hammers 68 3/4 x 10,8,6
Pushdowns 66 1/4 x 10,8,6

Delt Destroyers 57.5 x 27,12,10 RP

Last edited by jaymax; 03-09-2014 at 06:55 PM.
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