6/11
Warm up treadmill 5 mins 5% incline 3-3.5 speed
Deadlifts
Warm up 45 lbs x10
95lbs x5
Working
135 4x6
Ohp
Warm up 30x10
Working 45 4x8
Lat pull down
55 4x10
Treadmill 10 mins 5% 3-3.5 speed hr 120-150
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6/12
Treadmill 7% incline 3-3.5 speed 140 bpm 55 mins
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6/13 rest
6/14 162.9
5 mins on the mill. 5% incline 3.5 speed
Squat 70lbs 6x5 last set 8 reps
Bench 55 lbs 5x7 last set 12 reps
BB row 45 lbs 4x9 last set 12 reps
10 mins on the mill 7% incline 3.4 speed. Hr 140-160
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6/15 rest
6/16
Deadlift 140 6x5
Ohp 50 5x7
Lat pull down 70 4x9
Treadmill 20 mins 7% incline 3 speed 140 bpm
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6/18
Testing strength and ability to push with less Doms.
Squats
Worked up to top single of 125 lbs
Bench
Worked up to top single of 105 lbs
Row
4x12 65 lbs
As long as I am not too sore the next 2 days from doing that… I will start to push my self a tad more going forward.
Time to decide on a plan.
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6/20
Squat warm up 45,55,65 3x5
Working 10 RM 85, FU 4x5 85
Alternating super set
Push up 4x5
Underhand ez bar rows 60 lbs 4x10
Bench warm up 45,50,55 3x5
Working 65 10 RM
FU 4x5
Super set
Goblet squats 30 lbs 4x10
Still leg deadlift 60 lbs 4x10
Rest was under 1 min after the main lift
6/21
Deadlift
Warm up 95,135,145 5 reps each
Top set 155 for 8 RM
SS KB swings 35lbs 4x10,10,15,15 50 reps total.
Follow up set 155 4x4 SS 4x10 sit ups
Ohp
Warm up 45,45,50 5 reps each
Top set 55 lbs 8 reps
Follow up sets 55 lbs 4x4 ss underhand ez bar rows 60 lbs 4x10
Cable face pulls as tricep press downs 2x25 50 lbs
6/22 rest day.
Ok since I got in 2 solid sessions this weekend and am not overly sore I am definitely ready to start pushing my self.
The plan is simple.
Work out A
T1 Squat
T2 Bench
T3 Row
Work out B
T1 Deadlift
T2 OHP
T3 Lat pull down/pull up
6 lifting days per “week” 3 “weeks” per cycle.
It will probably take me 8-9 days per week to complete each 6 day rotation but that’s ok.
DUP- 2 hypertrophy days, 2 power days, 2 strength days.
T1 and T2 lifts will follow the same pattern.
Hypertrophy: work up to 8-10 RM follow up with “half sets” 4-6 sets of 4-5 reps same weight
Power: work up to 3-6 RM Follow up with 3-8 singles same weight. If I did 3 RM I do 3 singles plus 2 more if I can. If I did a 6 RM I do 6 singles plus 2 more if I can
Strength: work up to 5-8 RM Follow up with 4-6x"half sets" 2-4 same weight.
Each day will have back work done at 3-5x8-12 and accessories added as I feel able.
6/23
Squats 3-6 RM
Warm up to 115
Did 115 for 3 reps then 5 singles
SS push ups 4x5 and EZ bar under hand rows 60 lbs 4x15
Bench 3-6 rm
warmed up to 85
Did 5 reps and 7 singles
Super set 1 arm DB rows 30 lbs 4x15
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6/24
Deadlifts
Warmed up to 195 did a 3 RM
Follow up 3 singles. Tore my callus open. My hands are so soft right now …
Ohp warmed up to 65 did a 3 RM
Follow up 3 singles
Lat pull down 4x10 85 lbs
6/25 ATS 2.0 Hyp. 5 day
W1D1
Squat
Worked up to 145 for 1 rep! Fast and easy!
80 4x10
DB OHP 15 4x10
Lat pull down 85 4x10
Split squats 4x10
Biceps curls ss lat side raises 10 4x10
KB swings 44 4x10
6/26 welp… My boyfriend wanted to start running average 2 savage 2.0 again now that we have the gym back so… We are running that together instead of my previous plan. Yesterday was day 1. And we chose the hypertrophy template
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Use straps for 1 - 2 weeks. Maybe there is something not optimal with your grip? Used to be my case.
Damn I wish I had a training partner… Plus with your boyfriend, that must be extra fun!
I would gladly use straps if my gym allowed us to bring any thing in. =\ still so many restrictions on every thing.
I am still working on regaining grip strength.
I have several training partners! My boyfriend and I go to the gym almost daily. My 2 best friends join me frequently. And my little bro occassionaly comes lol unfortunately only my boyfriend is stronger than me so it’s more like I am helping the others with form and plans.
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6/26
Bench press
Worked up to 95x2
Working sets 75 4x10
SS DB rows 4x10+ (15) 35 lbs
Leg press 90 lbs 4x10
Cable face pulls as tricep push downs 60 4x10
Cable Chest flies 12.5 2x10 then 7.5 2x10
SS EZ bar curls 20 lbs 4x15
Decline crunches 4x15
Kettle bell swings tabata 20:10 x8 with 35lb bell
These kb swings didn’t not suck as much as they use to…
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6/27
Cardio 35 mins 3-4% incline 3-3.7 speed 130-160 bpm.
My little bro is joining me at the gym tomorrow. Doing deadlifts and incline presses with him
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6/28
Deadlift
Worked up to 195 for a single.
135 4x10
Incline press
Worked up to 85 for a single
55 4x10(20)
Lat pull down 85 4x10
Chest flies 7.5 4x15
Tricep push down and cfp 60 4x10
KB swings 4 mins Tabata 35 lbs
6/29
Ohp
Worked up to 85
Working 45 4x10
Squats
Worked up to 115
Working 75 4x12 (high rep sets suck)
Rows
75 4x12
Bicep curls
30 4x12
Upright rows
30 4x12
Split squats 4x15
Decline sit ups 4x12
6/30
W1d5 week 1 done!
DB bench press 25’s 4x12(16)
Rdl 95 4x12
DB rows 40 4x12
Chest flies 12.5 4x12
Cfp as tricep push downs 60 4x12
KB swings 55 4x12
7/2
Squats
Worked up 115
85 4x9(11)
DB OHP
15’s 4x12(15)
Lat pull downs
85 4x10 (easier)