Dead stop wide width pull up (2 sec negative) - bwx5, 10x5x10
Incline DB row - 75x10, 85x10, 95x10, 105x6x2, 110x4x2
v grip cable row (3 sec release) - 120x10x4
Standing DB shrugs 60x8x4
Reverse peck fly - 90x12x3
Changed pull up scheme this week. Went for wide instead of medium width and did it with weighted negatives. Incline DB rows felt tiring and I repped 110x4x2 like I said I would last week. Good back workout overall.
ATG paused squat - barx5, 135x2, 170x2, 205x10, 255x5, 275x3, 295x2, 315x2, 330x1, 345x1 355x1, 365x1
Romanian DL - 185x5, 275x3, 365x2, 415x1, 315x20
leg press (exclude machine lb) - 320x6, 370x6, 410x6, 460x6, 500x10
Seated DB shoulder press - 65x7, 70x7, 75x7, 75x6
Incline BB BP - 155x8, 165x6, 185x3x3
leg curl - 100x10x3
Standing DB side raise (2 sec negative) - 17.5x15, 17.5x12, 17.5x10
Worked out early morning for the first time. Also changed and going to keep this squat scheme for now. Back was tired today, so instead of hitting new PR on RDL I did high reps for my last set. Triceps were also sore from sunday, therefore decided to lay off heavy DB shoulder pressing. Sore triceps, also affected my bench. Next week i’m going to keep the same weight for incline bench until i can hit 8/8/4 reps. Because triceps were sore I didin’t do tricep dips and did leg curls to raise my lagging hammies. EXAM EXAM EXAM EXAM TIME… that is all.
medium width pull up - 10x10, 25x10, 35x5, 42.5x5, 52.5x5, 57.5x5, 62.5x4x2, 72.5x2
BB bent row - 150x12, 165x10, 175x10x4, 185x6
V grip t bar row - 115x6, 140x6, 165x6, 190x6, 195x6, 125x10
Assisted wide width pull up (3 sec descent) - 50x12x2, 60x12x2
Standing DB shrug (2 sec pause at top) - 60x10x3
Front squats - barx5, 135x3, 185x10, 205x3, 225x3, 245x3, 265x1, 285xfail, 285x1
Sumo DL - 325x14
BB lunges - 135x8x2
Seated calf raises - 45xfail, 90xfail, 120xfail
Wide width pull down - 155x10x3
supinated grip pull down - 105x15x3
Wide width pull down and supinated grip pull downs were done as a superset
Flat BB BP - barx5, 105x10, 140x3, 170x3, 220x3, 255x3, 275x3, 285x3, 295x3, 305x1x3,(305x1 225x6 135x7)
Incline DB press - 75x6
Incline BB BP - 155x6x4, 175x7
Peck deck - 225x5, 140x6x3
Dragon flies on decline bench - x6x3
Dip - bwx20,bwx12, bwx11
Standing DB side raise (2 sec negative) - 17.5x12, 17.5x10x2
Because last week’s flat BB BP felt so hard I decided to stick with the same weights and tweaked the sets and rep scheme. Consequently, it felt much easier than last week. Further, because I’m noticing that I don’t get as much of a chest pump from incline DB press I’ve switched it with incline BB BP instead which feels a lot better. By the time I got to peck flys today, had very little energy to power through it so instead I opted for lower weights and focused on mind muscle connection. Lastly, thought it was time to change my cable crunches and decided to replace it with dragon flies done on a decline bench.
Incline DB row - 40x10, 75x10, 85x10, 95x10, 105x7, 110x4x3
medium width pull up - bwx10x3
wide width pull down - 135x10x3
DB shrugs - 60x12x4
reverse peck fly - 90x10x4
My biceps were really sore and knowing that I wouldn’t be able to do 100 reps of body weight pull ups, I started with incline DB rows instead. As expected, I was struggling on my third set of body weight pull up so instead, I did some wide width pull down to work on the last; it was only my biceps that were sore not my lats. The rest of the workout went well and increased the weight for DB shrugs; perhaps this Thursday/next Monday I will increase the weight to 65. Since this workout was rather short, I practiced my squat with the bar and really tried to focus on activating/using my glutes;someonme last week told me I was quad dominant and would probably get more power if I used my glutes more.
ATG paused squat - 135x5, 185x3, 210x8, 260x5, 280x3, 300x2, 320x2, 335x1, 350x1, 365x1
Romanian DL - 190x5, 280x3, 370x2, 415x1, 425x1, 430x1, 355x3
leg press (exclude machine lb) - 320x7, 370x7, 410x7, 460x7, 500x7
Seated DB shoulder press - 65x7, 70x7, 75x7
Incline BB BP - 155x8, 170x8, 185x4x3
leg curl - 100x12, 110x10x2
Standing DB side raise (2 sec negative) - 17.5x20, 17.5x15, 17.5x10
Currently sick like a dog. Although I had energy during the beginning of my morning leg workout that energy was lost near the end. Anyways, I’ve decided to remove weighted dips for now given that my triceps are usually dead tired after DB shoulder press and incline BP. Oh ya, I also stopped mid way through my shoulder workout because it felt uncomfortable doing them today; probably due to the lack of sleep (exams
medium width pull up - 12.5x10, 27.56, 37.5x5, 45x5, 55x4, 65x3x2, 75x1
BB bent row - 150x12, 165x10, 180x8x4, 190x6
V grip cable row - 120x5, 135x5, 150x5, 165x5, 180x5
Super set:
Wide width pull down - 155x10x3
supinated grip pull down - 105x15x3
Standing DB shrug (2 sec pause at top) - 60x10x3
Tired and feeling week. Hopefully after tomorrow’s last exam, I will get 12 hours of sleep and be ready for saturday and sunday’s workout.
Front squats - barx5, 135x3, 185x3, 225x3, 245x1, 270x1, 295x1, 295xfail, 195x8x5
BB lunges - 135x8, 155x8, 175x8x2
snatch grip SLDL - 135x8, 185x8x4
Seated calf raises - 50x12, 95x12, 120x6x2
Hit new PR again! The low rep low sets approach os working really well for me to hit PRs and also enables me to use heavier weights afterwards for my working sets. This scheme is definitely a keeper for my near future workouts. Tomorrow will be my chest day, but instead of trying to hit a new PR i may train like in bodybuilding style; beginning to realize its not possible to hit a PRs weekly and that 1 step back may be 2 steps forward, hopefully
Flat BB BP - barx5, 95x5, 135x5, 185x3, 205x2, 225x2, 235x2, 240x1
Incline BB BP - 135x4, 155x8, 175x6x5, 135x7
Peck fly - 140x10x3
Dips (pause at bottom) - bwx12, bwx10x2
DB side raises - 17.5x12, 17.5x10
Didn’t get much sleep nor eat much the day before due to feeling ill. Worked out really early this morning cause I need to help my two year old niece set up her birthday party later. Anyways, workout felt different than normal but nonetheless really great. All reps were done in a 2 to 1 tempo.
medium width pull up - bwx10, 27x5x6, 35x5, 45x5, 55x4, 65x2, 70x2x2
Incline DB row - 70x10, 85x10, 100x6x5
V grip t bar row (w/chest pad) - 45x8, 90x8, 115x8, 135x4x3
Super set:
Wide width pull down - 140x10x3
supinated grip pull down - 90x15x3
Standing DB shrug (2 sec pause at top) - 60x12x3
Reverse peck fly - 110x9 80x6
Worked out at local gym today, which didn’t have heavier than 100 lbs DBs. Also, rear delts felt a little sore from satureday’s snatch grip SLDL.
Front Squat (paused at bottom) - barx3, 135x3, 185x3, 225x3
ATG squat - 275x3, 305x2, 325x2, 340x1, 355x1, 365x1
RDL - 195x5, 285x3, 375x2, 420x1, 435x1, 440x1
Front squats - 195x8x2, 205x8x2
Seated DB shoulder press - 65x7, 70x7, 75x7, 80xfail, 75x4
Incline BB BP - 155x8, 170x8, 185x5, 185x4x3
leg extension - 75x10x2, 75x15
Dip - 45x9, 45x8
Standing DB side raise (2 sec negative) - 20x15, 17.5x15, 17.5x10
Went in today’s workout with really tight hamstrings. Did about 15 minutes of foam rolling then got the advice from a trainer do my warmup sets with front squats. Gave it a try and not sure it made a difference. Anyways, depites the sore hammies, I was able to pull a new PR for RDL which I found kind of werid. Because, for some werid reason, there was a big line for all the leg press machines front squats were performed instead.
This plateau with my seated DB shoulder presses is really starting to annoy me. Because I think it may be because I’m overworking my shoulders via the week, I may reevaluate my workout soon. As hammies were sore today, I did leg extensions instead which felt pretty good as it’s probably the first time I’ve done them properly.
medium width pull up - bwx5, 35x5, 45x5, 55x5, 65x3, 70x2, 75x2
BB bent row - 155x10, 170x10, 185x8x4
wide width straight bar row to upper chest (w/chest pad) - 70x10x4
Wide width pull down - 120x15x3
Standing DB shrug (2 sec pause at top) - 65x8x4
Weighted pull ups and BB bent rows felt really really good. The wide width straight bar rows were done primarily for rear delts and I think I may continue doing them until after the news years to see how they work; my rear delts I think are lacking and i’m trying to find an exercise to increase their size. Wide width pull downs were done so that constant tensions were kept on the lats, thus they almost looked like partial reps while I was doing them.
Front squats - 135x3x2(paused), 185x3(paused), 225x3(paused), 245x2, 275x1, 295xfail, 295x1, 195x10x4
BB lunges - 145x8, 160x8, 185x8x2
snatch grip SLDL - 185x8x2, 190x8, 195x8
Seated calf raises - 50x12, 95x12, 125x6x2
Flat BB BP - barx5, 100x5, 140x5, 190x3, 210x2, 230x2, 240x1, 245x1x2
Incline BB BP - 140x4, 160x8, 180x6x3, 180x5
Peck fly - 142.5x10x3
Dips (pause at bottom) - bwx15, bwx12, bwx10
DB side raises - 17.5x20, 20x12x2
Paused reps were done for the first 4 sets of flat BB BP while the rest of the sets were performed with slow decent and touch and go. I really placed emphasis on MMC for the remaining chest exercises and while the weights were not as heavy as I’d normally go, my chest felt the biggest pump ever. DB side lateral raises are beginning to feel easier, therefore I’m slowing creeping towards using 20lbs for high reps.
So far, I’m really liking training this way; Start with higher weight low reps to activate the CNS then using lower weights and higher sets and reps for the remaining exercises. Also, I forgot to mention, as well as write my ab tranning which are performed on leg days now.
medium width pull up - bwx5, 35x5, 45x5, 55x4, 65x3, 75x2x2
Incline DB row - 75x5, 85x5, 100x5x6
V grip t bar row (w/chest pad) - 50x8, 95x8, 120x8, 140x5x3, 140x4
Super set:
Wide width pull down - 145x10x3
supinated grip pull down - 95x15x3
Rope face pulls - 60x15, 80x15x2
Great back workout ready for Christmas eve and Christmas day feast 
ATG squat - 135x3, 190x3, 230x3, 280x3, 310x2, 330x2, 345x1, 360xfailx2, 360x1
RDL - 135x2, 205x5, 290x3, 380x2, 425x1, 315x15
Front squats - 195x8x4, 205x11
Incline BB BP - 155x8, 170x8, 185x5x3
Seated DB shoulder press - 70x4, 60x8, 60x7x2, 20x12, 20x10
Standing DB side raise (2 sec negative) - 20x15, 20x12, 20x10
Early workout after a big Christmas feast. Lifts were lower than expected for squats and RDL but nonetheless gave it my best. Front squats are feeling great especially when performed with high reps and sets. Also, decided to start with Incline BB BP today and it enabled me to hit 185x5x3 with ease. However, my seated DB shoulder presses suffered dramatically.
Front squats - barx5, 135x3, 185x3, 225x3, 245x2, 275x1x4, 200x8x3, 200x12
BB lunges - 150x8, 165x8, 190x8x4
snatch grip SLDL - 145x8, 175x8x4
Seated calf raises - 50x12, 95x12, 115x8x2
Cable crunches - 180x20, 190x10x2
Flat BB BP - 50x5, 105x5, 145x5, 195x3, 215x2, 235x2, 245x1, 250x1x2
Incline BB BP - 140x4, 160x8, 185x5x4, 205x3
Peck fly - 145x10x3
Dips (pause at bottom) - bwx16, bwx13, bwx10
DB side raises - 17.5x20, 17.5x12x2
45 minutes SSC
Incline BB BP - 135x1, 185x1, 205x1, 225x1, 230x1 (PR)
Very good chest workout today and since I have ample time now that it’s the holiday break, I’ve been doing 45 minutes of SSC post workouts on most workout days. Also, because I felt optimistic after my 205 incline BB BP for 3 reps, I decided to test a PR; although it probably wasn’t the most optimal method to test a PR.
medium width pull up - bwx5, 35x3, 45x3, 55x3, 65x3, 75x3x2
Incline DB row - 70x5, 85x5, 100x5x5
V grip t bar row (w/chest pad) - 55x8, 100x8, 125x8, 145x4x4
Rope face pulls - 70x15, 60x15