2 months to grow

DL:
135X5X3
225X5
295X5
345X5
385X5

Squat:
135X5
185X10X5

Reverse DB Fly, Curls, Forearm Curls
 
Seated Press:
45X10
95X5
115X5
135X3

Bench:
45X10
115X10X4

Side Raises, Front Raises
 
Press:
45X10
75X5
95X5
115X5
135X5
145X5

Bench:
45X10
115X10X5

Dips, Push Ups

Heavy Bag Work

Hammer Curls, Diamond Push Ups, Forearm Curls

Bike Sprints
 
DL:
135X5X3
245X5
295X5
345X5
385X8

Row/KB Farmers' Walk:
135X10, 97X100ft X3

Reverse DB Fly/Face Pull:
25X10, 10
30X10, 10 X2

Heavy Bag Work, Bike Sprints
 
Press:
45X10
95X5
115X5
135X3
155X3
165X3

Bench:
45X20
115X10X5

Dips/Push Ups

KB Presses
 
Press:
45X5
95X2
135X2
155X1
185X1
195Xfail
190Xfail

Push Press:
185X2
185X1

Bench:
45X20
115X10
120X10X4
 
Back to morning workouts. Felt weak. Didn't push myself very hard.

Squat:
135X5
225X5
295X5
325X5

Seated Press:
45X5
65X5
95X5
95X5
45X10

Pull Ups/Bench Dip
 
8/4/2015

Squats:
135X5
225X5
295X5X3

Press:
45X10
95X5X3

Pull Ups, Front Raises, Lateral Raises
 
8/10/2015

Squat:
135X5
225X5
295X5
345X5

Light presses working on shoulder health

Plate upright rows --> high rep

Pull Ups

Curls, Forearms
 
8/11/2015

DL/Reverse Fly:
135X5X3, 10X10X3
225X5, 10X10
295X3, 10X10
365X1, 10X10
415X1, 10X10

Light incline press
 
Shoulder rehab exercises

KB Floor Presses/Fat Bar Pull Ups:
10X10, 5
15X10, 5
20X10, 5
15X15, 5

Hammer curls, Tricep Push Downs

35 minute bike - 7.5 miles
 
KB Floor Press/Pull Ups
10X10, 6
20X10, 6
25X10, 6
35X10, 6

Reverse DB Fly/Lateral Raises
2 light sets

Leg Raises/Calf Raises/Curls/Tricep Pressdown

Cable Prees
light

32.5 minute bike 7.5 miles
 
Pistols/OH Squat/BSS/Hanging Leg Raise/Pull Ups:
5X3

Cable Press/Reverse DB Fly
3 light sets

Curls/Tricep Extensions

Row Machine
20 sec sprints

Bike
5.4 miles in 23.5 minutes
 
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