Chest n Horseshoes
Incline DBs
50s x10
75s x10
80s x10
80s x10, 40s xfail
HTL Crossovers
10 on the stack 3x12
Moved the cable handles to shoulder height and finished with a dirty 30
SUPERSET
High incline cable press
12 on the stack 2x12
Pushups
2 xfail
Tricep rope extensions
3x15
Reverse grip single arm tri extensions
3x10 ea
Weight is fairly light, but all negatives are slow as shit - focusing on making everything super hard for myself.
Back and bis
Weighted pull-ups
3 max sets of +45
1 max with +25
BW to failure
Cable rows and DB Pullovers
3x15 each
Meadows rows
3x10 each arm on plate loaded row with high handles
Machine preachers
2 plates 3x15
Rope curls
3x10
Shoulderz
SUPERSET
OHP 135 4x10, 95 1x20
DB Lateral Raise 20s 5x20
Cable y raises
3x12
DB shoulder press
40s 3xfailure
OH tri ext
3x12
Diamond pushups
3xfailure
Home, took my second to last math test, now writing an essay for psych. Currently rocking a 98 in composition, 99 in math, 95 in psych, semester is almost over. Will enjoy the brief time off and then jump into next semester, which will wrap up my prerequisites. Nursing school starts next fall.
I notice you don’t do the “traditional” stuff for rear delts. Any particular reason?
For one, I don’t write my warmups 99% of the time. I start almost every upper body with either reverse cable flys, reverse pec deck, band pullaparts, or bent over reverse DB flys, the last of which I really like because it lets me get a great stretch. I almost always warm up my rear delts.
But otherwise, you’re right - I don’t focus on them for the same reason that I rarely do front raises - my front and rear delts get enough work from all the pushing and pulling I do.
Now, if you feel like your shoulders are a weakness, then adding front and rear delt work will make a difference. I’m a big believer in the squeaky wheel getting the oil. I just choose not to prioritize them, most of the time.
Ahh alright, gotcha! I really gotta start learning how to do those reverse DB flyes correctly lol
Legs
Seated leg curl
135 4x8, dropset 50% to failure on the last set
Leg extension
200 3x15
Hack squats
2 plates 2x10, 1 and a quarter 1x28
Back extensions on Roman chair
3x30
Back
Lat Pulldowns
16 on the stack 3x8, 12 on the stack 1x20
Cable Rows superset with Pushups
4x10 and 4x25
Rope pullovers superset with chest supported rows (wide grip, more rhomboids)
3x15, 3xfailure
That’s it. Lot of errands to do today. My kids were champs the whole time, so on the way back I stopped into gamestop and got their last copy of super smash bros brawl (I got a Wii a little bit ago, just for the kids to play with), and sat around for an hour with the kids when we got home and beat the crap out of each other in the game. They picked up really fast, their major handicap is that they can’t stop laughing the entire time, which just makes the whole thing ridiculous and hilarious. Good times.
Flap, I think you should control+c your log into Word, save as PDF, and publish as an ebook. The workouts are so solid.
Are you just winging it or is there a method to the madness in this bro split?
Don’t forget the companion book on mindset !
Hah, there’s really very little method to the madness, but it’s neat to read over a short, thrown-together workout, and realize how much harder I can work now. It’d be disingenuous to publish an ebook with my lack of qualifications or achievements, and lots of talk from people with little to show for it is all too common nowadays. Definitely cool to see the evolution of my training, though, and I appreciate the solidarity.
To elaborate a bit further, my entire life feels overly structured between virtual school for the older kid, work, and online school for me, so I just don’t want to deal with anything structured, and the only thing I check about past workouts now is what body part I did last, because I really haven’t even paid much attention to that. It’s been something like a PPL, but definitely I’ve skipped around on things.
Most importantly, I’m getting in, getting out, working hard, eating, recovering, and handling all my business outside of the gym, so life is a-ok right now. Once things fall into place a bit more, I’ll give things a real push, but there’s no reason to switch anything else up right now.
Shoulders and Arms
SUPERSET
BB OHP
135 5x10
Close grip chins
5x10
Lateral Raises
25s 4x20
SUPERSET
OH tri Extensions
8 on the stack 4x15
Machine preachers
2 plates 4x15
As you are my unofficial pressing nemesis, I have to come in here and say “what is this weak-ass shit”.
Really just stopping by, haven’t visited your log in a while. Nice job on the school stuff!
Thanks dude, my classes are in their final weeks and I’ve had very little free time or sleep, it’s been 6 days without a workout and not much activity - kind of feeling like smashing something tonight and then hitting a brutal enough leg session tomorrow to justify eating a ton.
Appreciate you checking in though. Also, maybe we’d be rivals if I’d kept consistently pressing - at strict press - but for push presses I’m not even in the same ballpark as you.
I’m considering doing DT in the morning to set the tone for my lunch.
Why DT and not Murph or a mile of walking lunges?
Because I’m practical. I’m not a fan of punishing myself just so I can say I did it.
Hard work vs smart work.
I think Murph could serve a purpose, just maybe not the right one for you right now. I don’t see any value at all in a mile of walking lunges.
Honestly, Murph so you can not feel guilty about overeating is really devaluing the memory of a hero. So many other WODs to pick.
There’s no value. It’s a nice challenge. I think it was actually a challenge on here
good point. Atalanta might be more appropriate