Two Big Days of Lifting Weights

I posted about some big weight lifting weeks back in early March. April was pretty good too. May has been decent as well, and I had some big days over these last 10 days!

I've maybe had 3-4 times in my life that I've done 9 sets for every muscle group in my upper body. And most of those have been in the last few months. And I MAYBE did 10 sets ONE time before.

Well, last week I did 10 sets for my main upper body day.

And then THIS WEEK I did that again! Two weeks with long upper body workouts of 10 sets for each muscle group. Here's what last week's workout looks like in my training long:

8x everything as alternating muscle groups, and then 2 extra circuit sets for everything at the end.

Bench: 135x8 for all 8
Cable row: 90x15 for 4, 105x15 for 2, 90x15 for last 2.
20:00

Pull-ups: 8, 8!
Shoulder press: 65x15, x15, x13, x13!
Lat pulldowns: 135x11, x12!
10:00

PT Shoulders: 8:40

Lat pulldowns: 135x12, x11, x11!, x10!
Dumbbell shoulder flies: 20x12 for all 4 (! at end)
10:00

Bent bar bi curls: 65x15 for all 8.
Cable tri pull downs: 55x18 for 3, 60x13, x13, 65x11!, x10, 55x16!
20:00

EXTRA:
Two circuit sets for everything:
Bench: 135x6, 6 (MAYBE could have done 7)
Cable row: 90x15, x15
Lat pulldowns: 120x11, x10
Shoulder dumbbell flies: 15x15, x20 (alternating two to the side and two to the front for the last set)
Iso bi hammer curls: 20x30, x30!
Tri cable pulldowns: 55x16, x16!
6:00, 6:10

1 hr 21 mins total!!

And here's what this week's workout looked like:

8x everything as alternating muscle groups, and then 2 extra circuit sets for everything at the end. Focused on moving heavier weight for the normal workout, and then lighter weights for the 2 circuit sets.

Bench: 135x8 for 3, 155x6, x6!, 165x4!!, 135x8 for final 2
Cable row: 90x15 for 2, 105x15 for 2, 120x15, x13, 105x15 for final 2
20:10

Pull-ups: 6, 7, 7, 7
Shoulder barbell press: 65x15 for 3, x13!
10:30

PT Shoulders: 8:55

Pulllups: 8, 7!, 7!, 7!
Barbell shoulder press: 65x15, x13, x12, x12!
10:35

Bent bar bi: 65x15 for 3, 75x15 for 3!, 65x15 for final 2
Tri cable pull-downs: 55x18 for 3, 60x15 for 2, 65x12, x11!, 55x16!
20:10

EXTRA:
Circuit style sets of everything with slightly lighter weight:

Bench: 135x5!, x6!!
Cable row: 90x15, x15
Lat pull-down: 120x11, x10
Shoulder dumbbell flies: 15x15, x20 (alternating last set)
Iso bi curls: 20 lbs x34, x34
Tri cable pulldowns: 55x16, x16
6:40, 6:50

1 hr 24 mins total.

I took a gratuitous selfie after feeling "the pump" last week:

Sorry not sorry. :)

Back with some "Friday Funnies" tomorrow!