Tuesday: Legs/Shoulders
A) Squats
225x10x4
B) Good Mornings
135x10x4
C) Leg Press
3plx10, 4plx10, 4plx10, 5plx10
D) Front, Side, and Rear Delt Raises
(Supersets of 10)
15x10x4
E) Abs
Swiss ball situps 2x100
reverse crunches 2x20
F) Calf Raises
100
Thursday: Chest/Tri
A)Flat Bench
205x10, 215x10, 220x10
B)Incline Smith Machine
140x10x4
C)DB Incline Neutral Bench
50x10, 55x10, 55x8, 55x7
D)Pec Deck
180x10, 190x10, 200x10, 200x10
E)Abs
-Incline Reverse Crunches
20x4/w gut punches!!! (Me and my workout partner have started to punch each other in the gut during abb workouts)
F)Calf Raises
Bwx100
WEIGH IN:
197.5LBS!!! (Heaviest ever! And the digital scale next to the mechanical one said 200.00!)
Fri: Back/Shoulders
A)Deadlifts
275x10x4
B)DB Neutral Grip Alt Standing Press
50x10x3 (Shoulder popped in a weird way)
C)V grip pull downs
150x10, 170x10, 180x10, 190x10
D)Smith Machine Shoulder Press
50x10, 70x10, 80x10, 80x10
E)Lat pulldown Machine
200x10, 220x10, 230x10, 240x10 (All the weight)
F)Abs
2x100 Swiss Ball Crunches
Sat: Arms
A) Close Grip Bench
135x10, 155x10, 175x10, 185x10
B) BB Curls
95x10, 115x10x3
C) Dips
BWx10, 25x10, 35x10, 45x10, BWx10
D) Bent over curls
20x10, 22.5x10, 25x10, 30x10
E) Tricep Cable Press Downs
60x10, 70x10x3
F) Bicep Pose Cable Curls
20x10, 25x10, 30x10, 25x10
(“Friend of mine came into the gym and pinched some fat on my lower abs… think i might run tonight… ha just kidding -fuck him im not 220lbs yet haha”)
Mon: Back/Bi
A) Bent over row parallel
155x12x4
B) Machine Cable Row
150x12, 170x12, 180x12x2
C) Machine Lever Row
70x12, 90x12, 90x12, 115x12
D) DB Row
80x12x2, 90x12x2
E) Face Pull
50x12, 60x12x3
F) Swiss Ball Crunches
100, 50
G) Calf Raises
100
Tues: Legs/Shoulders
A)Squats
225x12x4
B)Good Mornings
135x12x4
C)Leg Press
3Plx12, 4Plx12, 5Plx9, 5Plx10 1/2
D)Front, Side, and Rear Delt Raises Superset
15x12x4
E)Side Raise
20x12, 25x12x3
F)Calf Raises
100
Thurs: Chest/Tris
A)Flat Bench
205x12, 215x10, 215x9, 215x8
B)Incline Smith Machine Press
140x12, 140x10, 140x9, 140x8
C)Incline Neutral Grip DB Press
45x12, 40x12, 35x12, 35x9
D)Pec Dec
170x12, 180x12, 180x12, 180x9
E)Reverse Crunches
30, 20, 20
F)Calf Raises
100
Just finished 2 weeks of summer training for the army. Lost some weight…
Mon: Back/ Bi
A) Lever row machine
135x6, 145x6, 160x6
B) Supine grip bb row
185x6x3
C) DB row
90x6, 100x6, 115x6
D) V grip row
4plx6, 5plx6x2
E Abs
Tues: Legs/ Shoulders
A) Squat
245x6, 265x6, 275x6
B) Front Squat
135x6, 175x6, 185x6
C) Leg Curls
110x6, 130x6, 150x6
D) Calf Raises Standing Machine
190x6x3
E) Face Pulls
70x6, 70x6, 80x6
F) Seated DB Side Raises
25x6, 30x6, 35x6
G) Abs
Thurs: Chest/ Tris
A) Flat Bench
225x6, 235x6, 245x6
B) Incline DB
75x6, 85x6, 90x5
C) Dips
BWx6, 25x6, 45x6
D) Cable Fly
30x6, 40x6, 50x6
Fri: Back/Shoulders
A)Deadlift
135x5, 225x4, 315x3, 405x1, 495x0
B)Rack Deads
315x8, 365x6, 385x6
C)Smith Machine Shoulder Press
90x6, 100x6x2
D)Seated Arnold Press
40x6, 50x6, 55x5
E)Lat Pull Down
190x6, 200x6, 210x6
F)Close Grip Pull Down
210x6, 220x6, 240x6
G)Abs
Reverse Crunches
Didn’t Lift for a week.
Tues: Back/Bi
A) Lever Row Machine
115x10, 135x10x2
B) Bent over supine Grip Row
185x10, 225x10x2
C) Bent over DB Rows
120x10x3
D) T bar Row
4plx10
E) Abs
3x20
Need to start running for a PT test in October. So im ganna try Mon: Legs Tues: Run Wed: Push/pull vertical plane Thurs: Run Fri: Push/pull horizontal
Fri:
A) Bent over BB row
225x8x4
B) Flat BB bench
225x8, 235x8, 245x6, 245x3
C) Bent over DB row
145x8x4
D) Neutral grip DB incline press
50x8, 55x8x3
E) Cable side raises
20x8x4
Mon: Push/Pull Vert
A) Clean and Press
185x1, 205x1, 225x1x2
B) Push press
135x8, 155x8, 165x8x2
C) Wide Pull Up
BWx8, 25x8x3
D) Arnold DB Press
50x8, 55x8, 55x7, 55x4
E) Neutral Grip Pull Down
200x8, 210x8, 220x8, 230x8
F) Delt triple sets
20x15x4
Wed: Legs
A) Squats
225x8x4
B) Snatch Grip Deadlift from deficit
185x8x4
C) Donkey Calf Raises
300x20x4
D) Triple sets of raises
25lbs
E) Cable pulldowns abs
Fri: Push/ Pull Horizontal
A) Bench
225x8, 235x8, 245x7, 245x6
B) Row lever machine
90x8, 115x8, 125x8, 125x8
C) Incline DB Press
55x8, 65x8, 75x8, 75x6
D) Neutral Grip Rows
230x8, 250x8, 270x8x2
E) Swiss Ball Crunches
100x2
Thurs: Push/Pull Vertical
A)Seated BB Military Press
145x8, 155x8, 155x6, 155x5
B)Neutral Grip Pulldowns
200x8, 220x8, 240x8, 260x8 (swung body allot in last set)
C)Triple DB raises
4x12x25lbs, 30lbs, 35lbs, 35lbs
D)Situps
80