Day 17

Deadlift 10x2 285
standing dumbbell curl 45(2) 2x10; 40(2) 3x10
Cable Row 5x5 155
shrugs 5x5 75(2)
front shoulder raises 3x10 25

Day 16

Bench 10x3 165
Inclined Bench 5x5 135
Rope Pulldowns 5x5 110
Dips 1x10; 3x5
Seated one armed shoulder cable 5x5 80


I can't believe my bench is actually going up and dips are getting easier.

My shoulders used to really hurt while doing inclines bench and dips. I guess my shoulders weren't strong enough. In the marines I had a shoulder injury because of pushups and pullups 6 times a week.

Day 15

Back Squat ATG 9x3 235;
1x3 240
Pullups 5x5
Leg Curls 5x5 110
Seated Calf raises 5x5 115

Day 14

Deadlift 10x2 280
standing dumbbell curl 45(2) 1x10; 40(2) 2x10
Cable Row 5x5 140
Yates Row 5x5 110
shrugs 5x5 75(2)
front shoulder raises 3x10 25

Day 13

Bench 10x3 160
Seated press 55 5x3
Rope Pulldowns 5x5 110
Dips 5x5
Fly machine 5x3 165
Seated Calf raise 3x10 90

Grip Work

5x3 CoC #1
Closed #2 with both hands and held to failure.
Wrist work and finger extensions.

Day 12

Back Squat ATG 10x3 235
Pullups 5x5
Leg Curls 3x10 90
Calf raises 3x10 100

Day 11

Deadlift 10x3 275
standing dumbbell curl 40(2) 3x10
cable row 5x5 135
shrugs 5x5 75(2)
front shoulder raisese 3x10 25

Grip work

I can now successfully close the #1 CoC with my left and right hand 5x3

Day 10

Bench 10x3 160
One Handed jerk push press 3x1 60
Arnold press 45 5x5
Rope Pulldowns 5x5 110
Dips 5x5

Routine

Day 9

Back Squat ATG 10x3 230
Pullups 5x5
Lunges 3x10 65(2)
Calf raises 3x10 100

Day 8

Deadlift 10x2 295
ez-bar Curls 3x10 60
Row 5x5 120
Shrug 5x5 75(2)
Trap Fly 5x5 115
Hyper-extensions 3x10 25

Day 7

Bench 10x3 155
Bench 1x5 160
One Handed push press 3x3 60
One Handed push press 2x3 55
Dips 5x5
Dumbbell pullover 3x10 50

In NH

I am in New Hampshire for 3 days. I was looking for gyms in the area and they have mostly Curves! NOOOO!

New Routine Day 6

Back Squat ATG 10x3 225
Pullups 5x5
Lunges 3x10 65(2)
Calf raises
leg extensions

Grip work

I am finally able to close the #1 CoC gripper 140lbs with my left hand once. I can close it with my right hand 3 times in a row.