Chest
Bench
10x145
6x165
6x185
6x205
6x225
6x245
2x275
1x285
1x275
5x245
8x225
DB Bench
8x80
8x90
8x100
Felt solid today, going to try and push reps for a bit and see where that takes me.
[quote]JoeGood wrote:
Chest
Bench
10x145
6x165
6x185
6x205
6x225
6x245
2x275
1x285
1x275
5x245
8x225
DB Bench
8x80
8x90
8x100
Felt solid today, going to try and push reps for a bit and see where that takes me.[/quote]
Pretty sure that’ll take you past three hundred. Bench is looking good, Joe.
Squats
10x135
7z165
7x185
7x205
7x225
5x250
1x275
1x295
1x305
1x275
3x250
5x225
5x225
8x185
Gassed and I need a nap.
Arms
Preacher Curls
8 x70
8x80
8x90
4x8x100
Hammer Curls
8x40
8x45
8x50
8x55
8x60
8x65
Dips
3x15
Standing BB Curl 70lbs Rest Pause
12x8x5 TR:25
Nice work in here, especially the squats. That looked like a lot of work to pack in.
Shoulders
DB Press
8x50
8x60
8x70
Incline Press
8x155
8x165
7x175
Face Pulls
12x80
12x87.5
12x95
HS Shoulder Press
8 x70/side
8 x90/side
6 x100/side
back
DB Rows
12x80
12x90
5x10x100
HS Iso-Lat Rows Neutral Grip
8 x135/side
8 x180/side
6 x225/side
HS Iso-Lat Low Rows
3x8x 160/side
HS Iso-Lat High Rows
3x9x 160/side
[quote]FISCHER613 wrote:
Good to have you back !
If you need help with exercises to work around your injuries I might be able to help. Foe what its worth I broke my back 3 times and have 3 herniated discs and still manage to squat and deadlift (not as much but I can still do it!)[/quote]
Fischer613
I have been trying to pm you but for some reason its not going through. I have herniated discs in in back and neck and would like to how u trainedaround it. Love 531 but am only llifting light cuz of this bullshit.
Bench
10x155
10x170
8x185
8x205
7x225
5x250
2x275
1x290
1x275
3x250
7x225
DB bench Neutral Grip
8x80
8x90
8x100
Surprisingly crushed after this.
Squat
10x135
10x165
8x185
8x205
8x225
6x250
2x275
1x305
4x250
6x225
10x185
Christ on a cracker I’m tired.
Tuesday: shoulders
Seated DB Press
8x50
8x60
8x70
8x60
Incline Bench
8x155
8x165
3x185
Facepulls
12x80
12x87.5
12x95
HS Shoulder Press
8 x70/side
8 x80/side
8 x90/side
5 x100/side
Solid work. Did you make sure to wear a tank top for shoulder day?
james
Wednesday: Back
DB Rows
12x80
12x90
5x10x100
HS Iso-Lat Neutral Grip
8 x3pps
8 x4pps
8 x5pps
HS Iso-Lat Low Row
3x8 x160/side
HS Iso-Lat High Row
3x8 x170/side
It looks liek so little written like that.
I feel the same way everytime I record my workouts which are generally between 10 and 15 total sets.
Joegood in response to Docholiday and some insight on rehabbing my back.
Kettlebell swings
Kettlebell front squats
OH Barbell squat
All done light and with high volume. Pick one exercise and do 5x10 before your main lift and 2x10 after your main lift. Presumably squats.
See the thing is when you injure the back you lose sustained strength not limit strength. ie: before injury back squat 315x8 after injury 315x1 because it hurts. Now this is because of the injury and not building up the endurance again. I mean did you ever see how fast a muscle atrophies after it is injured? Same thing here.
Make sense?
Btw very good job going on here.
Chest
Bench
10x160
10x175
10x190
9x210
6x230
3x255
1x280
2x255
5x230
5x210
8x190
DB Bench
8x80
8x90
8x100
Friday Squat Day
10x135
10x165
10x185
10x205
9x225
6x255
3x275
1x295
1x315
4x255
5x225
First time I’ve had 315 on my back since I got hurt. Felt fine.
Monday: Shoulders
Seated DB Press
8x50
8x60
8x70
8x65
Incline Press
8x155
7x165
5x185
Face Pulls
12x80
12x87.5
12x95
HS Shoulder Press
8 x70/side
8 x80/side
8 x90/side
6x 100/side
Tuesday: Back
DB rows
12x80
12x90
5x12x100
T-bar Rows
8x45
8x90
8x135
9x180
5x225
HS Iso-Lat High Row
8x3pps
8x3.5pps
8x4pps
Bench
10x135
5x155
5x175
5x195
5x215
5x235
4x255
1x280
7x225
3x6x210
DB Bench
8x80
8x90
8x100
Shoulder is a bit cranky after this.
I notice you throw a lot of volume in there. Nice work.