Here has been the workouts for the last week:
July 10, 2015
Today was Chest 14 sets and Shoulders 10 sets
Slight Incline DB Press tempo 4-0-1-0
Goal was to get blood flowing
25×8
55×8
65×8
75×8
80×7
Incline Bench Press tempo 3-0-x-0
Goal was to promote explosiveness and maintain constant tension, so no *******
135×5
145×5
155×5
155×5
155×5
155×5
155×5
Smith Machine Decline tempo 3-0-1-0
Goal was maximum pump
105×20
125×15
135×10
next three was a drop set
155×6
135×5
115×10 with wide grip
Chain Flyes on a Flat Bench tempo 3-0-1-0
Goal was create more pump in stretched muscle
*I decided to loop the chains I had around my 25lbs DBs to do this exercise. I don’t have enough chains yet to make this exercise effective as prescribed, but the DB+chains did nicely*
25+chain x 20
25+chain x 20
DB Side Laterals hang and swing so partial movements
Goal was to maximize blood flow to delts
45×30
45×30
45×30
Seated Side Laterals tempo 3-1-1-0
Goal was to get more blood into shoulders other than rear delt
20×10
20×10
20×10
Cage Press
Goal was to be as explosive as possible
95×5
105×5
135×5
135×5
135×5
And done!!
July 11, 2015
Today’s workout Back 17 sets
Meadows Row tempo 2-1-2-0
Goal was to get blood flowing
70×8
70×8
70×8
70×8
DB Deadstop Rows tempo 3-stop-X-0
Goal was to be explosive
85×8
85×8
85×8
85×8
DB Pullovers tempo 3-0-3-0
Goal was to maintain constant tension
35×12
35×12
35×12
Shrugs tempo 3-3-3-0
Goal was maximum trap pump
45lbs plates x12
45lbs plates x12
45lbs plates x12
Stretchers tempo 3-1-3-1
Goal was to work a pumped muscle with emphasis on stretch
110×8
110×8
110×8
By the end of the workout my right rear delt was a little sore. I will have to stretch out the shoulder and trap to loosen it up.
July 12, 2015
Today’s pump workout went well. Chest was still tight from the chest/shoulder workout earlier in the week. I also added in an extra back exercise for good measure lol.
DB Twist Press tempo: 3-0-3-1
supeset with
Stretchers tempo: 3-0-3-0
45×10 / 100×10
45×10 / 100×10
45×10 / 100×10
Pec Minor Dips
superset with
Over and Back with Bands
15 / 10
15 / 10
12 / 10
DB Shoulder Press tempo 4-0-2-0
superset with
DB Side Laterals tempo 2-0-2-0
and
FacePulls with a Band tempo 2-0-2-1
45×10 / 20×10 / 10
45×10 / 20×10 / 10
45×10 / 20×10 / 10
and a round of golf for a little more cardio 
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