ATG squat - 135x3, 195x3, 235x3, 285x3, 315x2, 335x1, 350x1, 365x1, 370x1
RDL - 135x1, 210x3, 295x3, 285x2, 430x1, 445x1
Front squats - 200x8x5
Incline BB BP - 155x5, 170x5, 185x1, 205x1, 225x1, 185x5x3
Leg curl - 100x10x3
Super set:
Seated DB shoulder press - 50x8x3
Standing DB side raise - 12.5x8x3
Great first leg workout into the new year. Hit a PR for both back squat and RDL. All leg curl, seated DB shoulder press, and standing DB side raises were done at a 2010 tempo.
medium width pull up - bwx5, 35x3, 45x3, 55x3, 65x3, 75x3, 80x2x2
BB bent row - 155x10x4
v grip t bar row (w/chest pad) - 55x8, 100x8x3
Wide width pull down - 130x10x3
Rope face pull 60x10x4
Back felt totally drained today. Therefore I opted for lighter weights and higher reps today while focusing on MMC as well.
Front squats - 135x3x2, 185x3, 225x3, 250x3, 275x1, 295x1x3, 205x8x3, 205x10
BB lunges - 150x8, 190x8x4
snatch grip SLDL - 145x8, 185x8x4
Seated calf raises - 55x10, 100x10, 115x10x2
Flat BB BP - 55x5, 110x5, 150x5, 200x3, 220x2, 240x2, 250x1, 255x1x2
Incline BB BP - 140x4, 160x8, 185x6x4
Peck fly - 145x10x3
Dips (pause at bottom) - bwx10x3
DB side raises - 12x20, 12x15, 12x12
Yesterday’s workout:
medium width pull up - bwx5, 35x3, 45x3, 55x3, 65x3, 75x3x3
wide width pull down - 150x10x4
seated rope face pulls - 30x12x4
Reverse peck fly - 105x12, 105x10, 90x7
incline DB curl (per arm) - 30x12, 30x10
ATG squat - 135x1, 200x3, 240x3, 290x3, 320x2, 340x1, 355x1,370x1
RDL - 135x1, 215x3, 300x3, 390x2, 430x1, 450xfail, 445xfail
Front squats - 205x8x4
Incline BB BP - 155x8, 170x5, 185x5x4
Leg curl - 100x12x3
Leg extension - 65x12x3
Super set:
Seated DB shoulder press - 50x9x3
Standing DB side raise - 12.5x8x3
Lower back felt like it was going to cramp after RDL, therefore I did a set less for front squats and did some leg extensions instead. Other than not hitting a previous or new PR for RDL, workout felt really good and I am happy with my progress, both numbers and physique, thus far.
medium width pull up - bwx5, 35x3, 45x3, 55x3, 65x3, 75x3, 85x2x2
Incline DB row - 60x8x4
Pronated seated row (w/chest pad) - 100x10x3
wide width pull down - 120x15x3
seated rope face pulls - 60x12x4
Lower back felt really sore, therefore I didn’t do bent barbell rows. All exercises were done at a 1-1-2-0 tempo; 1 second contract, 1 second pause, 2 second release.
Front squats - barx5, 135x3, 190x3, 230x3, 250x3, 280x1x4, 210x8x5
BB lunges - 155x8, 190x8x4
snatch grip SLDL - 155x8, 185x8x4
Seated calf raises - 55x10, 100x10, 115x10x2
Flat BB BP - 60x5, 115x5, 155x5, 205x3, 225x3, 245x3x3
Smith Incline BB BP - 145x4, 160x8, 185x8x4
Peck fly - 140x10x3
Dips (pause at bottom) - bwx12x2, bwx10
DB side raises - 15x20, 15x15, 15x12
DB pull over - 55x8, 65x8
Chest and triceps were sore/tired from yesterday’s dragonboat practice; lots of push ups. While I was initially irritated that the incline BB BP was out of order, the smith machine, however, gave me a much better pump.
Yesterday’s workout
medium width pull up - bwx5, 35x3, 45x3, 55x3, 65x3, 75x3, 85x2x2
wide width pull down - 150x10x3, 150x10 90x10 (last set=drop set)
seated rope face pulls - 30x10x4
Reverse peck fly - 105x10, 105x9x2
medium with pull up (explosive) - bwx11
ATG squat - barx5, 135x3, 205x3, 245x3, 295x3, 325x2, 345x1, 355x1,370x1
RDL - 135x1, 225x3, 315x3, 395x2, 425x1, 445xfail, 445x1
Front squats - 205x9, 205x8x3
Incline BB BP - barx5, 155x6, 175x5, 190x5x4
Leg curl - 100x12x2, 100x10
Super set:
Seated DB shoulder press - 50x9x3
Standing DB side raise - 12.5x10x3
medium width pull up - 10x5, 40x3, 50x3, 60x3, 70x3, 80x3, 90x2x2
V grip t bar row (w/chest pad) - 55x10, 100x5, 145x4x4
wide width pull down - 125x12x3
Pronated seated row (w/chest pad) - 100x10x3
seated rope face pulls - 60x12x4
Front squats - barx5, 135x3, 195x3, 235x3, 255x3, 285x1x4, 215x8x4
BB lunges - 160x8, 185x8x4
snatch grip SLDL - 160x8, 190x8x4
Seated calf raises - 60x10, 105x10, 120x10x2
BB lunges were not done walking today due to limited gym space and they felt a bit harder IMO, also SG SLDL were done with straps today as a trainer told me last week to try it if I wanted to feel my hamstrings more.
Flat BB BP - 135x10, 185x6, 135-45Cx10, 155-45Cx9, 175-45Cx5, 195-45Cx6, 215-45Cx3, 225-45Cx2, 245-45Cx2 [C=lb in chains]
Incline BB BP - 155x1, 185x5x3
Peck fly - 140x10x3
DB side raises - 15x20, 15x15
Super set:
V grip tricep push down (triple drop set) - (60x10 - 60x2 - 60x2)x2
flat bench skull cruchers - 40x10x2
Had a very good chest session today. A friend brought chains to the gym and it was my first time working out with chains for any exercise. Also, since I’ve told people about my intentions to switch to a more bodybuilding style of training, they’ve suggested that I do the super set listed above rather than my body weight dips; the pump from the super set was incredible.
PS: The plus sign doesn’t show, therefore I used (-) to indicate that those are the chain weights attached and not minus 45 lbs of chain.
medium width pull up - bwx5, 40x3, 55x3, 70x3, 80x3, 90x2x2 (done easily with no struggles)
wide width pull down - (150x10 rest 5 sec 150x3)x4
HS pull over - 90x8, 140x8, 180x5
seated rope face pulls - 30x12x4
ATG squat - barx5, 140x3, 210x3, 250x3, 300x3, 330x1x4
1.5" Deficit RDL - 135x3, 225x3, 315x3, 365x1 405x1x4
Front squats - 205x8
Incline BB BP - 115x5, 165x5, 185x5x3, 185x4
Super set:
Seated DB shoulder press - 50x9x3
Standing DB side raise - 12.5x12x3
Unfortunately, I didn’t get enough sleep the past three days (5 hr on avg) due to school and family issues. Legs were not fully recovered to hit PRs and quads felt like they were about to cramp up after my first set of FS. As well, going to continue doing deficits RDL for the next two weeks in hope to hit a new PR (455/ ) three weeks from today. Going to take a 10/ hr sleep now, hopefully.
medium width pull up - 10x5, 40x3, 50x3, 60x3, 70x3, 80x3, 90x2x2
wide width pull down - 130x12x4
NWG cable row - 80x12, 90x12x3
V grip t bar row (w/chest pad) - 145x5x3
Front squats - barx5, 140x3, 200x3, 240x3, 260x3, 275x1, 280x1x3, 205x8x5
BB lunges - 165x8, 190x8x3
snatch grip SLDL - 165x8, 195x8x4
Seated calf raises - 60x10, 105x10, 120x10x2
Flat BB BP - barx10, 135x10, 185x8x4
Incline BB BP - 135x2, 160x4, 185x5x4
Peck fly - 145x10x3
DB side raises - 17.5x12x3
Super set:
V grip tricep push down (triple drop set) - (100x10 - 100x2 - 100x2)x2
flat bench skull cruchers - 50x10x2
Today routine for chest will remain the norm for the next 3-6 months. Unlike the lower rep and more set type of training,this routine gives me an incredible pump in both chest and triceps.
ATG squat - barx5, 145x3, 215x3, 255x3, 305x3, 335x1x4
1.5" Deficit RDL - 140x5, 230x3, 320x3, 370x1 410x1x2, 415x1
Incline BB BP - 135x5, 160x6, 185x6, 185x5x2
Front squats - 205x8x2
Super set:
Seated DB shoulder press - 52.5x9x3
Standing DB side raise - 12x10x3