stout workout nonetheless! pull-ups on the rise? !
Quality ones, yes.
1 Like
2/28
bench 4 x 5 @ 135, 155, 185, 205, 1 x 3 @ 225, 1 x 2 @ 225
Arnold press on incline bench 5 x 5 @ 45, 45, 50, 50, 55
Snatch Grip high pull 5 x 5 @ 100, 100, 100, 120, 120
pullups 5
preacher curls 5 x 5 @ 40, 60, 60, 60, 60
tricep cable extensins 5 x 5 @ 25, 30, 35, 40, 40
machine pulldowns 2 x 8 @ 135, 195
Forgot pullups after bench; worthless after 3 exercises.
1 Like
3/1
pullups 5, 4
hack squat 5 x 5 @ 150, 240, 240, 330, 330
deadlifts 5 x 5 @ 135, 225, 275, 315, 315
pullups 5
glute ham raises 5 x 10
calf raises 5 x 10 @ 90, 180, 180, 180, 270
rope cable curls 5 x 5 w/ 40, 50, 60, 60, 75
dips 4 x 10
pullups 5
Abnormal rest between pullup sets let me do 19.
2 Likes
Looks like a solid workout !
3/2
incline press supersetted with pullups: 20 @ 40, 5 pullups, 15 @ 50, 5 pullups, 12 @ 60, 5 pullups, 10 @ 70, 5 pullups, 8 @ 80, 5 pullups
dumbbell flyes supersetted with barbell rows: 1 x 10 w/25s, 10 rows @ 135, 1 x 10 w/30s, 10 rows @ 155, 1 x 10 w/35s, 10 rows @ 175, 1 x 10 w 40s, 10 rows @ 185, 1 x 10 w/50s, 10 rows @ 185
lying dumbbell pullovers 3 x 15 w/60 lb dumbbell
40 lb x 20 ncline presses were too light but 135 lb x 20 would have been too heavy. 25 decent pullups over time was a PR; present weight 250. No straps dictated rows’ weight choices. I liked this workout, just need to add some weight.
3 Likes
3/3
squats 5 x 10 @ 95, 135, 195, 195, 195
leg curls 5 x 10 @ 100, 110, 120, 120, 120
leg press 3 x 15 @ 180, 270, 270
calf raises , lots with weight up to 120
hammer curls 4 x 10 @ 30, 35, 40, 40
machine seated dips 1 x 10 @ 180, 3 x 15 @ 230
First conventional squats in long time. Used a rubber pad and I think the pullups have made the shouders more pliable. Still hurts a bit, but it’s an improvement.
4 Likes
3/4
Arnold incline press 20 w/20s, 15 w/22s, 12 w/25s, 10/30s, 8/35s
superset with dumbbell upright rows 5 x 12 w/30s
lateral raises 5 x 15 w/20s, 15s, 10s
superset with bent over lateral raises 5 x 15 w/20s, 15s, 10s
barbell curls 5 x 12 @ 60
superset with tricep pushdowns 5 x 12 @ 30
cable curls 5 x 12 @ 32
superset with overhead tricep extensions 5 x 12 @ 32
good shoulder/arm pump workout. 5 workouts this week, 2 upper, 2 lower, and one partial upper. I’ll try this workout series for awhile.
4 Likes
3/7
bench 5 x 5 @ 135, 155, 185, 225, 185
seated dumbbell press 5 x 5 w/30s, 35s, 40s, 50s, 50s
pullups 5 x 5, bodyweight 250.
barbell curl 4 x 10 @ 40, 60, 60, 60
superset with dumbbell curls 4 x 10 w/30s
tricep cable pressdowns 4 x 10 @ 40, 40, 50, 50
superset with overhead extensions 4 x 10 @40, 40, 50, 50
behind back wrist curls 4 x 20 @ 40, 80, 80, 80
Another good pump. Weak on bench.
2 Likes
Nice benching! And db press, and everything.
Thanks, I’m trying to chase your lifts.
1 Like
3/8
garage
SSB squats 5 x 5 @ 150, 220, 240, 260, 260
gym
glute ham raises 3 x 12
deadlifts 5 x 5 @ 135, 225, 275, 315, 315
seated calf raises 4 x 10 w/140
pullups 3 x 5
Light day.
3 Likes
Im getting to like these more and more! as always good work!
3/9
Barbell press 1 x 20@ 50, 1 x 15 @ 60, 1 x 12 @ 70, 1 x 10 @ 80, 1 x 8 @100
superset with pullups 5 x 5
flyes 5 x 5 w/30s, 40s, 50s, 50s, 60s
superset with barbell rows 5 x 5 @ 135
dumbbell pullovers 3 x 15 w/50, 50, 60
preacher curls 4 x 5 @ 60
superset, reduced weight to 40
cable overhead extensions 4 x 5 @ 40
superset, reduced weight to 25
3 Likes
3/10
hack squats 1 x 20 @ 150, 1 x 15 @ 200, 1 x 12 @ 240, 1 x 10 @ 290, 1 x 8 @ 330
superset with leg curls 5 x 10 @ 100
leg press 1 x 20 @ 180, 1 x 15 @ 270, 1 x 12 @ 360, 1 x 10 @410, 1 x 8 @ 450
calf raise 3 x 15 @ 180, 230, 270
3 Likes
way over my skis! well done, sir
1 Like
3/11
seated Arnold press 1 x 20 w/30s, 1 x 15 w/40s, 1 x 12 w/45s, 1 x 10 w/50s, 1 x 8 w/50s
superset with dumbbell upright rows 5 x 10 w/30s, 40s, 45s, 45s, 30s
cable lateral raises 4 x 12 @ 20
superset with bent over laterals 4 x 12 @ 20
cable curls 4 x 12 @ 40
superset with cable press downs 4 x 12 @ 40
dumbbell curls 4 x 12 w/30s
superset with EZ curl bar skull crushers 4 x 12 @ 40
rear wrist curls 3 x 20 w/ 40, 70, 90
Just another mind blowing pump.
3 Likes
3/14
bench 5 x 5 @ 135, 155, 185 205, 205, 1 x 3 @ 225
incline bench 5 x 5 @ 135, 155, 155, 155, 155
pullups 5 x 5
barbell curl 4 x 10 @ 40, 60, 70,70, 70
superset with dumbbell curl 4 x 10 w/30s
tricep cable pushdowns 4 x 10 @ 60
superset with ez curl bar skull crushers 4 x 10 @ 50, 60, 70, 70, 70
behind back wrest curls 3 x 20 @ 100
3 Likes
3/15
SSB squats 5 x 5 @ 150, 240, 260, 280, 280
deadlifts 5 x 5 @ 135, 225, 275, 315, 315
calf raises 5 x 10 @ 140
4 Likes
That’s some good benchin right there. Good liftin all way round.