Tuesday 1/11/11
Shoulders and Triceps
Not too much to complain about today. Recently switched from a 5 day split to a 4 day one, so trying to make the most of the little time i’m able to spend in the gym each day.
Military Press: 5 sets ramping to 80x3
Lat Raise: 3 sets 18sx10
Rear Delt Flye: 18sx10
ss with
Face Pulls on lat pulldown: somexsome
Dips: 40x8, 40x7, 40x5
Lying french press (like a pjr pullover): 55x5 + 5 JM Presses
Lying Pause extensions: 2 sets 8sx10
ss with
Pressdowns: 30somethingxfailure
decent workout but lying french presses were a bitch. was planning to do 3 sets of 8 but the first one was so hard i thought i should just get a pump and call it a day. shoulder workouts are usually a lot more intense, but training them alongside another body part means that i have to make some compromises. can’t wait to finish shedding this fat and get back to some serious training.
Thursday 3/11/2011
Legs
Decent leg workout. Failed on my last set of front squats, but felt upper back was more the limiting factor.
Front Squats: 105x5, 115x5, 125x5, 135x5, 145x4
Gironda Sissy Squats: 5 sets Bwx10-15
Walking Lunges: 35kg somewhere and back again
Leg Curls: 3 sets 10-12
45 degree hypers: somexsome
legs were smoked by the end of this. went home and had a barbecue.
Friday 4/11/2011
Chest and Bis
Was pressed for time today.
Pec Deck: 3 sets, got pumped
30 degree incline DB press: 44x7, 44x7, 44x8
BB Bench Press: 110x8 RP, 100x7
Pec Minor Dips: Drop-set BW 40xfail, BW 20xfail
Hammer curl/pinweel curl: 3 sets 22xsome (mechanical drop set)
DB Preacher Curl: 3 sets 18x8
Not a bad workout. Would’ve liked a few more reps on the RP set of bench. Chest and biceps are definitely the weak points of my physique. I think when i get back into bulking i will up the frequency for both of them