Monday: Shoulders+triceps
Tuesday: Deadlift+back
Wednesday: Chest/upper back
Thursday: Biceps
Friday: Legs
I’d lean to this more just because I don’t like the idea of doing bicep work that close before deadlifts. Also, won’t you just get bored doing biceps one day? I know I would. lol.
[quote]165StateChamp wrote:
Monday: Shoulders+triceps
Tuesday: Deadlift+back
Wednesday: Chest/upper back
Thursday: Biceps
Friday: Legs
I’d lean to this more just because I don’t like the idea of doing bicep work that close before deadlifts. Also, won’t you just get bored doing biceps one day? I know I would. lol. [/quote]
Well my routine is kind of worked around when my school weight room is open. (not open 7 days a week)
And yea you do raise a good point about the biceps and deadlifts, but ill have to do a couple weeks and see how it feels.
Thanks for stopping in man.
9-10-10
Back
Deadlifts:
135
225
315
405x5
465x3
500x2- Tie PR
405x10
BB row:
5 or 6 sets, up to 175x10
Pendlay rows:
5 sets, up to 195x12
DB row: 55x3x12
Felt so raped after this workout. I really dislike BB rows, I suck at them and my grip limits the amount of weight I can use. But Pendlay rows really hits my lats hard, and there pretty fun. Planned on hitting rear delt flies but I ran out of time, I will hit them on monday.
Weight is 227.8
[quote]BlackLabel wrote:
9-10-10
Back
Deadlifts:
135
225
315
405x5
465x3
500x2- Tie PR
405x10
BB row:
5 or 6 sets, up to 175x10
Pendlay rows:
5 sets, up to 195x12
DB row: 55x3x12
Felt so raped after this workout. I really dislike BB rows, I suck at them and my grip limits the amount of weight I can use. But Pendlay rows really hits my lats hard, and there pretty fun. Planned on hitting rear delt flies but I ran out of time, I will hit them on monday.
Weight is 227.8
[/quote]
Holy Hell I have a lot of catching up to do… nice lifting
[quote]Raw Meat wrote:
Holy Hell I have a lot of catching up to do… nice lifting
[/quote]
haha thanks!
9-13-10
Chest/upper back
Incline bench:
barx10
135x10
155x10
175x10
225x5+ 2 assisted reps
DB incline:
45x10
65x10
80x8+2 assisted
Lat pulldown:
3 or 4 sets up to 140x10
Cable row: Up to 150x10
Shrugs/rear delt flies:
65x10 - 15x10
65x10 - 10x10
65x10 - 10x10
Nothin to exciting. Might take out BB incline and just use the DB’s since it seems ive been favoring my right side for a long time… we will see.
9-15-10
Shoulders/triceps
Close-ish grip:
135x5
185x5
225x3
265x2
295x1
315x1- Tie PR, very easy
275x4
225x11
DB military:
45x10
55x10
65x8
75x4- really burnt
65x6
Overhead DB extension:
45x10
50x10
55x10
65x10
Side raises: 25x3x12
Tried squatting and my hip flexor started hurting… so I tried power cleaning and that didn’t work out either. So I said fuck it, I probably cant workout friday so ill just push everything back a day, so I will be doing deadlifts tomorrow.
Nice close-ish grip, whatever that lift is ;).
nice lifts man, now that im back in the game hoepfully ill be getting back up to these numbers, got a 425 pull last week with not to many problems so hopefully ill get 450 in a couple weeks or so, bench is gonna be a slowish mover, benched for four weeks now and did an easy 3x3 with 225 so ill just bump that up a lil each week, hows the throwing been going?
Good stuff, how are you liking the gym here?
[quote]VikingsAD28 wrote:
Nice close-ish grip, whatever that lift is ;).[/quote]
Thanks broseph… it’s actually a type of curl.
Only real men do them.
[quote]bignate wrote:
nice lifts man, now that im back in the game hoepfully ill be getting back up to these numbers, got a 425 pull last week with not to many problems so hopefully ill get 450 in a couple weeks or so, bench is gonna be a slowish mover, benched for four weeks now and did an easy 3x3 with 225 so ill just bump that up a lil each week, hows the throwing been going?[/quote]
Good shit man, glad to see your still liftin and back to postin.
And thanks, throwings going good. My steps on spin are getting 1000x better, now all I need to work on is balance and getting my hips more involved and I should be up around a 50’ shot. Havent been doin too much disc because of my elbow, but last time I threw I was around 140’.
[quote]Raw Meat wrote:
Good stuff, how are you liking the gym here?[/quote]
Thanks man, didn’t actually end up going to UConn though, I decided to go to WestConn and save myself a few bucks by stayin with the folks.
Off to visit a few of my friends at another college. Might be able to get a lift in there, if not ill be done for the weekend.
9-20-10
Incline DB:
40x10
60x10
80x3x10
Incline BB:
135x8
155x8
175x5
Incline flies:
15x20
30x12
40x10
Lat pulldown:
130x10
150x10
160x10
170x8
V-Bar cable rows: Up to 200x6
Finished with rear delt flies and pinwheel curls. Nothing too crazy… and I had to do this in 45 minutes which wasn’t fun. Didnt wanna push it either since I was just up around 95% on bench this past wednesday. Might try squatting tomorrow, but I doubt anything has changed this week.
Actually did a back workout this weekend, went up to 205x10 on BB rows and did some pendlay and DB rows with that. Decided im gonna DL every other week. That is all.
Did a little squattin to a high box today, 3x5 with 225. The hip flexor is still messed up, but its getting better. Im gonna skip deads this week, see if that will have any effect on it.
Mark my words T-Nation, I will squat 405 by December.
9-23-10
Shoulders/triceps
CG bench:
135x10
185x10
225x5
245x5
265x5
All fast reps, no breaks at lockout
BB military:
95x10
115x10
135x10
DB military:
40x10
60x12
60x8
DB OH extensions:
20x20
40x12
60x2x10
Wanted to do dips, but my pec and elbow started hurting so I called it there. Pretty good workout, I always bench less weight at my house, so 265 was expected.
9-27-10
Chest/upper back
Incline BB:
135x10
155x10
185x6
225x7- PR+ 1 rep
235x2 + 2 assisted
Incline DB:
65x10
75x10
75x8
Dips:
BWx8
BWx8
20x5
20x5
Lat pulldown:
130x10
140x10
150x10
160x12
Rear delt raises: 15x3x12
Shurgs and curls to finish it off. Good workout, nice PR on incline. FEELIN GOOD.
Been thinking about it and I might put in an order or two for Surge recovery… see how that goes. I definitly plan on getting some more creatine and some BCAA’s from T-Nation.
9-30-10
BB military:
barx10
95x10
115x10
135x10
155x6
155x4
Kept hitting the left pin on these… I think I could have had 8 on both sets if it didnt mess me up so bad
CG bench:
135x10
185x5
225x5
245x3
255x4
OH DB extensions:
60x10
70x8
75x6
Skull crushers: 65x3x10
BB Front raise:
55x12
60x2x12
Side raises: 20x3x12
This workout sucked so much balls. I did it on no sleep, stayed up doing homework. Not much else to say, usually I can get 255 for atleast 10 on bench… oh well.