Barbell rows from ground
95lbs 3x8
Hip thrusts 215lbs 3x8
Wide grip Pull-ups 5x5
Hamstring curls 3x10
Leg extensions 5x10
Rows, curls, Facepulls, rear delt raises
Deload pull workout on Tuesday
Stiff legged deadlifts, hip thrusts, ham curls, pull-ups and face pulls
Deload workout from today
Leg extensions 2x12
Leg press 180lbs 2x12
Constant tension 160 2x12
Squat 195x2
155 2x8
Seated machine rows 2x8
Rope pushdowns 2x10
So I’m done with my mass phase and I weigh 189-190. I’m going to maintain this weight and do a strength oriented program for 4 weeks then do a cut. Shoulder is really starting to feel better so I’ll probably start including pressing exercises along with more upper body stuff within the next few weeks.
Today’s workout:
Deadlifts 225lbs 4x6
Sumo deadlifts 225 3x8
Good mornings 115lbs 3x8
Hip thrusts 225 lbs 3x8
Abs/spinal erectors
In an effort to improve my posture (I have APT because of baseball and my own negligence) I decided to start doing some anti extension work on the Swiss ball along with seated good mornings and weighted static holds in the back extension position.
First real pull upper body without since surgery
Pull-ups 4x6
Neutral, wide grip pull-ups 2x4 wow these were hard
Wife grip lat pull downs 3x8
Dumbbell rows 55lbs 1x8
50lbs 2x8
Seated row machine +140lbs
3x8
Barbell reverse curls
45lbs 1x8, 55lbs 1x8, 45lbs 1x8
Hammer curls 30lbs 1x6,
25lbs 2x8
Weighted sit-ups
35lbs 3x8
Rope pushdowns 3x10
Dumbell tricep extensions 15lbs 3x8
V bar pushdowns 3x10
Rear delt raises 15lbs 3x10
12.5lbs 3x12, 10lbs 2x15
Facepulls (high to low) 3x10
Low to high 3x10
Chest supported shrugs 25lbs 3x10
Abs and erectors (same protocol as Sunday)
Squats 200 4x6
Close stance squats 165lbs 1x8 abducters started cramping. Squat Stance was wider than normal on the regular squats so that was probably why
Leg press 250 3x8
Constant tension 230lbs 2x8
Straight leg DL’s 195lbs 3x8
Abs
Bent rows from floor 115lbs 4x6
Underhand ez bar rows 105x8 125x8 105x8
Neutral grip cable rows 3x8
Wide, neutral grin cable rows 3x8
Bicep curls 30lbs 2x8, 25lbs 1x8
Reverse grip Cable curls 3x8
Weighted sit-ups 35lbs 3x10
Friday’s workout
Rear delt rows 25lbs 1x8, 30lbs 2x8
Rear delt raises 20lbs 1x8,15lbs 2x10
12.5lbs 3x12, 10lbs 1x15
Rope pushdowns 3x8
Barbell skull crushers 55lbs 3x6
Db skull crushers 20lbs 1x8, 15lbs 2x8
Facepulls high to low 3x8
Facepulls low to high 3x8
Db incline shrugs 30lbs 2x8,25lbs 1x8
Yesterday’s workout
Deadlifts 235lbs 5x6
Sumo deadlifts 235lbs 3x8
Leg press 270 3x8
Good morning 125lbs 3x8
Abs and spinal erectors
Yesterday’s workout
Swiss bar OHP 75lbs (assuming bar is 45lbs) 4x6
Swiss bar close grip OHP 65lbs 3x6
Db rear delt rows 30lbs 3x8
Rear delt raises 17.5 lbs 3x12
12.5 3x15
Facepulls 3x8
Facepulls (low to high) 3x8
Rope pushdowns 3x8
BB skull crushers 65lbs 4x6
V bar pushdowns 3x8
Abs
Today’s workout
Pull-ups 3x6, 1x5, 1x4
Chinups 3x5
Wide grip pull downs 3x8
Db rows 50lbs 3x8
Machine seated rows 3x8
Ez bar curls 55lbs 3x8
Hammer curls 30lbs 1x8, 25lbs 2x8
Cable Reverse curls 3x8
GHD sit-ups +15lbs 3x8 + other ab stuff
thursday’s workout
high bar narrow stance squats 215lbsx6, 205 4x6
low bar wide stance squats 185lbs 3x8
Leg Press (constant tension) 250 3x8
stiff legged deadlifts 205lbs 3x8
abs
Friday’s workout
facepulls high to low 3x8
facepulls low to high 3x8
rear delt rows 35lbs 3x8
rear delt raises 3x8
rear delt raises (lighter weight) 3x8
rope tricep pushdowns 3x8
skull crushers 55lbs 3x8
abs
Saturday’s workout
Bent rows 115lbs 5x6
underhand bent rows 95lbs 3x8
Chinups 1x5, 2x5
machine rows 3x8
ez bar curls50lbs 3x10
hammer curls 25lbs 1x10, 22.5lbs 2x10
cabel reverse curls 3x19
abs
Today’s workout
Deadlifts 240lbs 6x6
Sumo Deadlifts 240lbs 3x8
Good mornings 130lbs 3x8
Leg Press 280lbs 3x8
abs and back extension holds with 65lbs
Swiss bar OHP
80lbs 3x6, 70lbs 3x6
Close grip Swiss bar OHP 65lbs 3x8
Facepulls high to low 3x8
Low to high 3x8
Rope Tricep pushdowns 3x8
Rear delt raises 12.5lbs 3x15
17.5lbs 3x10
V bar pushdowns 3x8
GHD sit-ups 35lbs 3x10
Pull-ups 3x6, 1x5, 2x4
Chinups 1x8, 1x6, 1x5
Lat pulldowns 3x8
Dumbbell rows 55lbs 1x8, 50lbs 2x8
Row machine 3x8
Ez bar curls 60lbs 3x8
Hammer curls 30lbs 2x8, 25lbs 1x8
Reverse cable curls 3x8
Abs
This morning’s workout
Close stance squats 210 6x6
Wide stance squat 195 3x8
Stiff legged deadlifts 215 3x8
Leg extensions 3x10
Yesterday’s workout
swiss bar medium grip OHP 6x6 (forgot weights unfortunately)
swiss bar wide grip ohp 3x8
facepulls 3x8
facepulls low to high 3x8
rope tricep pushdowns 3x10
v bar tricep pushdowns 3x10
Rear delt raises 3x12, 3x15
abs