Det Azathoth: Ascend(ancy)

[detazathoth]

Week 1, Day 2

Squat: 415lbs + 80lbs of chains

1. Squat + 80lbs of chains, Beltless

385lbs - 3x5
415lbs - 3x5

*Done in 15 minutes

2. DB Split Squat - 4x10, each leg
3. Leg Curl - 4x10, 100lbs
4. Dizenzo Rows - 3x20 80lbs
5. Sit Ups: 4xFailure

[detazathoth]

Week 1, Day 3

1. Floor Press + 80lbs if chains

265lbs 3x5

2. Military Press

150lbs 3x5

3. Neutral Grip Pulldowns: 6x10

4a. Lateral Raises
4b. Facepulls
4c. Hammer Curls

[detazathoth]

Week 1, Day 4:

1. Deficit Pulls:

415lbs 3x5
445lbs 3x5

2. Pulldowns: 4x10
3. GHR: 50 reps
4. Scarecrows: 3x20
5. Pulldown Abs: 3x12

[detazathoth]

Week 2, Day 1:

1. Close Grip Floor Press with chains:

265lbs 6x5

2, DB Incline Press: 50 reps
3. Seated Rows: 60 reps
4. Face pulls: 3x20
5a. Hammer Curls 3x8
5b. Push downs: 3x12

[detazathoth]

Week 2, Day 2:

Squat, Beltless: 455lbs + 80lbs of chains

1. Squat: Beltless with chains

455lbs 5x5

2. DB Split Squat: 4x10, 45’s
3. Leg Curls: 4x10, 110’s
4. Dizenzo Rows: 3x20
5. Sit ups: 3x10-12

[detazathoth]

Week 2, Day 3:

1. Military Press:

   175lbs 5x5

2a. Lat Pulldowns: 60 reps
2b. Lateral Raises: 72 reps
3a. Pushdowns:4x10-12
3b. Face pulls: 4x12-20

[detazathoth]

Week 2, Day 4:

Deficit Pulls, Beltless: 495lbs, 5x5

1. Deficit Pulls, Beltless:

495lbs 5x5

2. SSB XT: 4x10
3. Lat Pulldowns; 4x15
   4a. Scarecrows: 3x12-20
   4b.Pulldown Abs: 3x20

[detazathoth]

Week 3, Day 1:

1. Close Grip Floor Press:

285lbs + 40lbs of chain 2x5
285lbs 3x5

2, DB Incline Press: 50 reps, 60’s
3. Seated Rows: 60 reps
4. Face pulls: 3x20
5. Hammer Curls 3x10-13, 30’s

[detazathoth]

Week 3, Day 2:

Speed Squat: 475lbs 5x4

1. Squat: Beltless

475lbs 5x4

2. DB Split Squat: 4x8, 50’s
3. GHR: 4x8
4. Dizenzo Rows: 3x12
5. Ab Wheel: 3x10

[detazathoth]

Week 3, Day 3:

1. Press:

185lbs 5x4

2. DB Tricep Extensions - 6x10
   3a. Lat Pulldowns - 6x10
   3b. Lateral Raises - 6x10-12

[detazathoth]

Week 3, Day 4:

Deficit Pulls, Beltless: 5 sets of 4

1. Deficit Pulls, Beltless:

515lbs 5x4

2. SSB Back XT: 4x8
   3a. Scarecrows: 3x25
   3b. Band Leg Curls: 3xamrap
   3c. Ab Wheel: 3x13

[detazathoth]

Week 4, Day 1:

Beltless Squats: 4x4, 495lbs

Safety Squats, Beltless: 3x4, 425lbs

1. Squat:

4x4, 495lbs

2. SSB Pause Squats:

3x4, 425lbs

3. GHR: 75 reps
4. Sit Ups: 3x10-12

[detazathoth]

Week 4, Day 2:

1. Bench Press:

275lbs + 40lbs of chain, 5x4
295lbs, 3x4

2. DB Standing Shoulder Press: 4x8
   3a. CSR 4x10
   3b. Hammer Curls: 4x10

[detazathoth]

Week 4, Day 3:

1. Press:

200lbs 4x4

2. DB Tricep Extensions - 6x12
   3a. Lat Pulldowns - 6x12
   3b. Lateral Raises - 6x10-12
3. Face pulls - 4x20

[detazathoth]

Week 4, Day 4:

1. Deficit Pulls, Beltless:

545lbs 4x4

2. SSB Back XT: 4x10
   3a. Scarecrows: 3x25
   3b. Band Leg Curls: 3xamrap
   3c. Ab Wheel: 3x12

[detazathoth]

Week 5, Day 1:

1. Bench Press:

315lbs, 4x4

2, DB Incline Press: 5x10, 65’s
3. Seated Rows: 5x12
4. Face pulls: 3x20
5. Pushdowns: 3x10

[detazathoth]

Week 5, Day 2:

1. Beltless Squat:

6x3, 525lbs

2. DB Split Squat: 4x10, 50’s
3. Leg Curls: 4x10, 100lbs
4. Dizenzo Rows: 3x15
5. Sit Ups: 3x8

[raven78]

Been lurking, wondering if you could expand on typical macro’s / typical days food intake?

Great log.

[detazathoth]

[quote]raven78 wrote:
Been lurking, wondering if you could expand on typical macro’s / typical days food intake?

Great log.
[/quote]

This is what a typical day looks like for me. I eat around 3600 everyday. I’m naturally a skinny guy, so it’s hard for me to put on weight so I eat like this on both training and non-training days.

[raven78]

Thanks for that. Cheers!