SDFlipStyle

Legs

Front Squats
warmup w/ 115*5, 135*5
165*5, 5, 5
185*2

SLDL
135*8, 185*8, 205*7, 225*5

Step Ups
25s in each hand*12, 12

Bulgarian Split Squats
bw*10, 10

Towel Chins
bw*5, 4, 3

SDFlipStyle

Arms

Bench Press
warmup w/135*5, 135*5, 155*5, 185*5, 205*5
225*5, 230*3, 235*3

*Superset* Chins and Dips
Chins
bw*10, 8, 6
Dips
bw*10, 8, 6

*Superset* Barbell Skullcrushers and Barbell Curls
Skulls
65*8, 8, 8
Curls
65*10, 10, 10

*Superset* Spider Curls and Incline Overhead French Press
Curls
65*8, 8, 8
French Press
65*12, 12, 12

*Superset* Unilateral Hammer Grip Curls and Extensions
Extensions
30*10, 10
Curls
30*10, 10

Hammer Curls
25*8

Crossbody Hammer Curls
25*8

SDFlipStyle

Shoulders

Seated DB Press
warmup w/ 15*15, 40*8, 50*5, 60*5
70*2... too heavy
65*3, 65*3..... triceps a little weak from Monday's workout

Rear DB Raises Lying Face Down on Incline Bench
15*15, 15, 15

Standing Side DB Raises
20*10, 10, 10

Upright Barbell Rows
65*12, 12, 12

*Superset* Hammer Strength Overhead Press, Behind the Back Side Cable Raises, and Side DB Raises Lying on Incline Bench
Press
40*10+6+4 = 20 r/p
Cable Raise
#1*10
DB Raise
12*10

Rope Face Pulls
#7*15, 15, 15

Wide Grip Barbell Shrugs
135*12, 12, 12

Front Barbell Raises
25*12, 12

SDFlipStyle

Legs

Front Squats
45*5, 115*5, 135*5, 155*5, 175*4

Trap Bar Deads
275*5, 285*4, 295*3, 295*3

Leg Curls
110*6, 6, 6
unilateral 50*5

SLDL
115*12, 12, 12

Walking Lunges
bw*12, 12, 12, 12

SDFlipStyle

Chest and Triceps

Incline DB Fly
20*12, 30*12, 35*10, 10

Incline DB Press
60*12, 12

Incline Bench Press (slow negative, pause, explosive press)
115*8, 7, 6

Hammer Strength Incline Press
45*10+6+4+2 = 22 r/p

Machine Fly
55*12 ,12, 12

Weighted Dips
45*5, 4, 4

CGBP
95*12, 115*8, 8

Unilateral Underhand Grip Cable Extensions
10*15, 20*8

Wide Grip Cable Front Raise
20*12, 30*8

SDFlipStyle

Back and Biceps

Wide Grip Pulldowns
110*12, 12
150*8, 160*8, 170*8, 8

Cable Low Row w/ Rope
120*15, 140*15, 150*12, 12

Barbell Rows
135*8, 8, 8

Rack Deads
275*5, 5, 5

DB Shrugs
80*12, 85*12, 90*10, 95*8

*Superset* Lying Face Down Incline Rear DB Raises and DB Curls
Raises 15*15, 10, 15, 10
Hammer Curls 30*12, 6, 12, 6

SDFlipStyle

Legs and Abs

Squats
135*5, 5, 155*5, 185*5, 205*4
135*12

Leg Press
180*12, 270*12, 360*12, 12

Weighted Situps
60*12, 10, 8

Leg Raises
bw*12, 10, 8

Crunches
bw*12, 12

SDFlipStyle

Bench Press
warmup bar*5, 5
95*5
135*5
185*5
225*3
245*1
265*1... went up pretty smooth
270*1... spotter used finger tips to assist at sticking point. felt pretty heavy. i'll try this again next max attempt before trying 275.

Hammer Strength Row
45 (each side)*12, 12
70*12
80*10, 10, 8... back is VERY sore from rack pulls and I'm starting to worry since it's been sore for almost 2 weeks.

Flat Dumbbell Press
65*10, 8... first time doing db presses in awhile.

Close Grip Chins
bw*6, 5, 5

Unilateral Front Dumbbell Raises
10*15, 15, 15... left shoulder feels a little tender.

Rope Face Pulls
50*15, 15, 15... felt great!

i haven't posted here in a very long time. I haven't had internet access in awhile and the other place i post at is blocked at my work so I'm starting here again.

SDFlipStyle

Bench Press
135*5, 5
185*5
225*3
245*1
265*1 - went up pretty easily. I know i can get this everytime now.
275*0 - failed big time. i don't know why i tried 275. wasn't feeling full strength when i woke u[ this morning and then i had to work in with some random guy. my rest periods were rushed and i had to spot this guy every time.

Dips
45*6, 5, 5

Pulldowns
150*12
170*8
190*5

Side Dumbbell Lateral Raises
20*10

Had tot cut my workout short because I had to get to work.

TheRock

Nice workout.

Is there any reason why you max out on the bench every couple of days, and bench more than you squat?

__________________

SDFlipStyle

mostly because I really haven't settle into a regular routine yet. I just moved to England and I'm sort of just working out whenever I get a chance. It's tough to get in the gym when I don't have a house or car.

once I get adjusted and things calm down, i'll be in a set routine.

I bench more than I squat because I really neglect my legs. Also, I only front squat so the numbers are lower.... i 've been trying really hard to work on my lower body and it started to become my new favorite until i hurt my lower back pretty bad two weeks ago doing deads.

i'm setting up a doctor appointment beause this just doesn't feel like muscle soreness. i can't even do rows.... shit, i can barely ties my shoes without grimacing!

SDFlipStyle

mostly because I really haven't settle into a regular routine yet. I just moved to England and I'm sort of just working out whenever I get a chance. It's tough to get in the gym when I don't have a house or car.

once I get adjusted and things calm down, i'll be in a set routine.

I bench more than I squat because I really neglect my legs. Also, I only front squat so the numbers are lower.... i 've been trying really hard to work on my lower body and it started to become my new favorite until i hurt my lower back pretty bad two weeks ago doing deads.

i'm setting up a doctor appointment beause this just doesn't feel like muscle soreness. i can't even do rows.... shit, i can barely ties my shoes without grimacing!