Alright, so the weight training I’m doing goes something like this. Each day a ‘major’ lift that I will progressively overload the weight. Each week I’ll up the percentage of my 1 Rep Max (1RM) thusly:

WK1, 4 Sets, 5 Reps: 60%, 65%, 75%, 75%

WK2, 4 Sets, 4 Reps: 65%, 75%, 85%, 85%

WK3, 4 Sets, 3 Reps: 70%, 80%, 90%, 90%

WK4, 4 Sets, 10 Reps: 40%, 50%, 60%, 60%

Then reassess my life choices. Probably will be seeking a deep massage, and I’ll need some encouragement from you.

Day 1 is the good ol’ Barbell Bench Press. I have assessed my 1RM at 185. I think I could have thrown up more, but it was a lonely gym night with no spotters in sight. After I crushed that, it’s basically shoulder day.

Dumbbell Should Press: 4 Sets w/ 25’s

Barbell Shoulder Press: 4 Sets w/55lbs. (I make this more of a clean and press to add a little more effort).

Scare Crows: 4 Sets w/10’s

Super Set: Dips/Triceps Pulldown: Bodyweight (BW) @10Reps, 50lbs. @12Reps

Super Set Burnout: Lateral Fly/Front Fly/Rear Fly/Overhead Press: 3 Sets, 8 Reps w/ 7.5lbs. (I end up looking like a wuss grunting over the last few overhead presses with 7.5lb. dumbbells, but whatevs. They don’t know I just murdered my door wideners!)

Now, this may seem like a lot; it may not. Depending on my energy level and equipment availability, I can get all this done in less than an hour.

Each week, I’ll up the weight on the ‘body part’ lifts if I make a little note in my book that it was easy. I’ll also keep the weight if I struggled to get all the sets/reps in. I’ll snap a few pics of my notebook. I like to read them from time to time because I’m a goof ball and my descriptions are sometimes hieroglyphics.

If you need some clarification on anything, just add a comment, and I’ll give you what you want.