[quote]pbclax1 wrote:
Those DB RDL’s look like a great exercise. Was going to incorporate DB SLDL’s on my squat day (saw them in shelby starnes log). These look the same pretty much lol. Going to be doing these for sure!
Good stuff in here man! Keep killing it![/quote]
Thanks brotha!
These and glute ham raises absolutely destroyed my hammies. They are a keeper for sure. [/quote]
Cool video, with the damn shirt again–I feel like I’m being left out here maybe I’m just not hardcore enough! lol. I’m going to give the DB RDL a go on thursday with my assistance training.
Modified Sumo Deadlift
Worked up to 605 x 1
495 x 4
Pendlay Rows
275 x 6, 6, 6
295 x 4
Hammer Strength Single Arm High Row (dead stop reps)
2 pps x 6 LR
4 pps x 6 LR
5 pps x 6 LR
4 pps + 25 x 6 LR
Close Grip Lat Pulldown
200 x 6, 230 x 6, 250 (stack) x 6, 6
Dumbbell Curls
35 x 10, 10, 10 LR
Today was a very solid back session. This is the first time I have ever tried modified sumo and also my first time doing heavy Deads in about a month and a half. 605 x 1 isn’t bad in my opinion. Pendlays and hammer strength felt great, a little biceps at the end as well.
[quote]pbclax1 wrote:
Those DB RDL’s look like a great exercise. Was going to incorporate DB SLDL’s on my squat day (saw them in shelby starnes log). These look the same pretty much lol. Going to be doing these for sure!
Good stuff in here man! Keep killing it![/quote]
Thanks brotha!
These and glute ham raises absolutely destroyed my hammies. They are a keeper for sure. [/quote]
Cool video, with the damn shirt again–I feel like I’m being left out here maybe I’m just not hardcore enough! lol. I’m going to give the DB RDL a go on thursday with my assistance training.[/quote]
Lol, thanks man!
Good luck with the DB rdls, great exercise!
Chi-Town:
Lol, thanks man. Good luck with the RDLs, they’re a great excercise.
Nikki:
Low carb is going very well so far, about a week and a half into it now. Although I am getting hungrier, I still feel very strong in the gym, and am really forcing myself to lift heavy. I also don’t plan on losing enough weight for my strength to really be affected negatively. Hopefully I will end up around 220 with significantly less bodyfat.
Hammer Strength Flat Press
1 pps x 8, 2 pps x 8, 3 pps x 8, 4 pps x 8 (with spot), 2 pps + 25 x 12
Seated Military Press
115 x 5 x 3
John Meadows Lateral Swings
45 x 35, 50 x 35, 55 x 35, 35
Seated Dumbbell Curls
45 x 6, 50 x 6, 6, 40 x 6
JM Press
135 x 6, 185 x 6, 205 x 6
Single Arm Reverse Pushdown
5 plate x 6, 8 plate x 6 LR
Awesome overall first upper power day on my new split. Weightsare obviously light, but will get heavier. I’ll write up the entire split a bit later with an exanation.
Great log Evan, although it’s taken me 22 pages to tell you this. Would like to spend more time reading it. Nice recent change in avi, you are looking fantastic. The videos, particularly the recent back squat one was amazing.
Great log Evan, although it’s taken me 22 pages to tell you this. Would like to spend more time reading it. Nice recent change in avi, you are looking fantastic. The videos, particularly the recent back squat one was amazing.
[quote]XanderBuilt wrote:
Great log Evan, although it’s taken me 22 pages to tell you this. Would like to spend more time reading it. Nice recent change in avi, you are looking fantastic. The videos, particularly the recent back squat one was amazing.[/quote]
Thanks brotha! Glad to hear you are enjoying the log.
Friday: Upper Body Power
Saturday: Lower Body Power
Sunday: Cardio
Monday: Chest/Shoulders/Back
Tuesday: Legs
Wednesday: Arms
Thursday: Cardio
Friday: Repeat (or cardio depending on how I feel)
This split should allow me to keep up cardio, keep activity level high, and bring up a weak point: my arms.
Bw today was 225.0 and I am feeling great. Abs are coming back.
Front Squat
135 x 5, 225 x 5, 315 x 5, 5, 225 x 16 TUT
Hard Hack Squat
1 pps x 20 TUT, 20 TUT, 20 TUT
Lying Hammie Curl
50 x 15
75 x 10 (1 1/2 reps), 10 (1 1/2 reps) [wow]
Standing Calf Raise
300 x 12, 12
Seated Calf Raise
4 plates x 30 reps
Today was a great leg day. The way my leg days are set up is different than untie traditional PHAT in that today had a hamstring exercise for the “power” lift but was a quad emphasis day. Tuesday, the next leg day, will have a quad exercise as the power but be a Hammie emphasis day.
[quote]ebomb5522 wrote:
So here is what my new split looks like:
Friday: Upper Body Power
Saturday: Lower Body Power
Sunday: Cardio
Monday: Chest/Shoulders/Back
Tuesday: Legs
Wednesday: Arms
Thursday: Cardio
Friday: Repeat (or cardio depending on how I feel)
This split should allow me to keep up cardio, keep activity level high, and bring up a weak point: my arms.
Bw today was 225.0 and I am feeling great. Abs are coming back. [/quote]
I’ll be interested to see and hear how this split works out. I enjoy your log. Keep it up!
[quote]ebomb5522 wrote:
So here is what my new split looks like:
Friday: Upper Body Power
Saturday: Lower Body Power
Sunday: Cardio
Monday: Chest/Shoulders/Back
Tuesday: Legs
Wednesday: Arms
Thursday: Cardio
Friday: Repeat (or cardio depending on how I feel)
This split should allow me to keep up cardio, keep activity level high, and bring up a weak point: my arms.
Bw today was 225.0 and I am feeling great. Abs are coming back. [/quote]
I’ll be interested to see and hear how this split works out. I enjoy your log. Keep it up!
[/quote]
Thanks man!
It’s gonna be a lot of volume at first, but I’ll get used to it.
[quote]Nikki9591 wrote:
Love the new split, the frequency is sexy.
Are you still going to do the low carb on the power days? Doesn’t sound fun ;([/quote]
Well, initially, it’s actually not that tough since the power days are percentage based and don’t get heavy until week 4, so I’ll definitely keep them low for now. I will probably actually take in a bit more on Chest/Back/Shoulder day since there is a ton of volume that day.
