Thank you, I was definitely aiming for faster progress but I guess I’m not 25 anymore.
1 Like
9/29/23
Warm up:
Rope climb machine x25
Tricep rope pushdowns x25
Cable fly machine x25
3x
DB rows:
75x12
75x11x4
BB Incline Bench:
140x5
160x5
170x3
140x5x5
Cable lateral raises:
15x12
15x9
15x63
Tricep pushdowns, Single arm, D-handle:
25x10x2
25x6x3
Somehow my weeks got off and I did week 3 531 percentages last week instead of this week, so this week the top set of incline bench was 100% of the training max. I am going to switch back to SOHP for the next 3 cycles.
2 Likes
10/2/23 deload/TM Test week
Warm up:
Jumping jacks x25
BW squats to 12" box x25
Mountain climbers x25
X4
Box jumps:
30"x5
36"x5
Squat:
175x3
200x1
220x5
45° Back raises:
60x13x3
Seated hamstring curl, single leg:
65x8
65x9
Seated Calf raises:
90x11
90x12
Ab wheel:
BWx13x3
Squat reps with 220 were all slow but no question about making them, form felt better than last week.
2 Likes
10/3/23
Warm up:
Cable pull downs x25
Cable push downs x25
Cable flies or incline push ups x25
4 times
Bench:
155x3
175x1
200x4
Chin ups:
BWx20
+26.4x5
Dips:
BWx20
+26.4x5
Chest supported row machine, high handle pronated grip, single arm:
55x10x3
HS shrugs:
90ea handle x15 standing
90ea handle x10 seated
Last rep on bench was insanely slow. I lost a lot of tightness on rep 3 which I think sent the set down the shitter.
2 Likes
10/5/23
Warm up:
Jump rope x50
KB swings x25
Mountain climbers x25
X4
Deadlift:
235x3
265x1
300x5
GHR:
BWx6x3
Hanging leg raises:
BWx6x2 feet to bar
BWx10
Leg press:
180x10 this hurts my knee
Pistol squats off a step:
BWx5 ea leg
Getting my toes up to the bar on the hanging leg raises seems to challenge my shoulder mobility more than my abs
2 Likes
10/6/23
Warm up:
Band pull downs x25
Band presses x25
Tricep kickbacks x25
X4
SOHP:
105x3
115x1
130x5
95x5
DB Rows:
75x15
75x12x2
Overhead Tricep extension:
25x6 ea arm w/DB
45x15 w/BB bilateral
55x12
Band pullaparts:
X20
X16x2
Had to workout at home today, OHP was taken from the floor, and DB rows were braced with 1 arm on my couch. I don’t have a rack or bench at home so just trying to make due with some DB handles, a barbell, and some bands. It was good timing though, being the deload week. Contemplating my next template, might go back to full body 3x a week. I like the progress on the upper/lower but don’t like going to the gym to lift 4 days a week as much and I’ve def been slacking on cardio.
2 Likes
10/7/23
Bonus workout
Band pull aparts x25
Push ups x25
Forward lunge/backward lunge, side lunge x25
4 times
Band resistance:
Neck extension, x25
Neck flexion x25,
Lateral bend left, x25
Lateral bend right x25
3 times
The lunges were counted like this: front left lunge 1, front right lunge 1, reverse left lunge 2, reverse right lunge 2, side left lunge 3, side right lunge 3, front left lunge 4, and so on… to 25.
The neck set up:
Need to do 1-2x a week
1 Like
10/9/23
Warm up:
Jumping jacks x25
Squats x10
Mountain climbers x12
X4
Box jumps:
36"x5x2
Squat:
155x5
175x5
200x5
SSB Squats:
156x10x3
45° Back raises:
60x10x3
60x13
Seated hamstring curl, single leg:
65x8
65x9
65x8
Ab wheel:
BWx14
BWx13x4
Standing calf raise machine:
70x10
90x10
90x12
On back raises I was holding the weights with straight arms in the past, like a deadlift. I did these today holding the weights close to my chest as high up as possible. I use the 25lb plates to make it more compact. I only noticed a small difference in difficulty compared to the other way.
1 Like
10/10/23
Warm up:
Face pulls x25
Tricep rope pushdowns x25
Push ups x10-15
X4
Bench:
140x5
160x5
180x5
Close grip bench:
150x10
135x8
135x7+F & roll of shame
Chin ups: neutral grip
BWx8
+26.4x7
+26.4x6x4
Chest supported row machine, high handle, single arm:
55x10x3
Seated hammer strength shrugs:
160x10x2
Have to adjust the training max on my CG bench. The first set had a bunch of ugly reps, when I cleaned up the form I couldn’t do nearly as much weight and then my triceps just turned off at the end of the third set haha. My shoulder hurts and my triceps were already fried so I skipped dips.
1 Like
10/12/23
Warm up:
Jump rope
TRX leg curls
KB squats
Jump rope
KB swing
Lunges, cossack squats
Jump rope
Box jumps:
30"x5x2
Deadlift:
210x5
240x5
270x5
210x5x5
GHR:
BWx6x5
Hanging leg raises:
BWx11x2
BWx10x3
Pistol squats:
BWx6 ea leg
I was able to do the first 5 reps of the first 2 sets of GHRs without any assistance which was a personal best.
1 Like
10/13/23
Warm up:
BB rows x25
Overhead tricep extensions x25
Chest flys x25
4 times
DB rows:
75x15
75x13
75x12x3
SOHP: superset with band face pulls
90x5
105x5
115x5
90x5x5
BB Tricep overhead extensions:
55x12
55x11
55x10
DB tricep kickbacks:
20x12x2
BB curls:
55x10x3
At-home workout again.
1 Like
10/14/23
Quick workout
BW squats x25
Band pullaparts x25
Neck, band extension x25
Push ups x25, different hand placement each set
X4
Neck, band lateral bends x25x3
1 Like
10/16/23
Warm up:
Jump rope x100ish
BW squats x25
Mountain climbers x25
Jump rope
Lunges fwd, reverse, side x25
Mountain climbers
Jump rope
Squats
Mountain climbers
Jump rope
KB swings
Mountain climbers
Box jumps:
30"x5x2
Squat:
145x5
165x5
185x5
SSB squats:
151x10x3
45° Back raises:
50x12x4
Ab wheel: from knees
BWx14x2
BWx13x3
Seated hamstring curl:
130x8 bilateral
65x8x2 unilateral
Seated calf raises:
90x12x3
1 Like
10/17/23
Warm up
Inverted Rows or seated rows x25
Tricep overhead or regular pushdowns x25
TRX incline push ups or cable flys x25
X4
Chin ups: (various grips)
BWx8
+26.4x7x2
+26.4x5
+26.4x6x2
Dips:
BWx8
+26.4x7x2
+26.4x6x3
Bench:
130x5
150x5
170x5
CG bench:
125x10x2
125x8+F and roll of shame
Chest supported Row machine, single arm, high handle, overhand grip:
55x11x3
Hammer strength shrugs machine:
180x12 standing
180x10 seated
180x12 seated
All benches were occupied so I did chin ups and dips first, which made bench a lot harder. Again, my triceps and chest just turned off on the third set of close grip bench. I’m using an app to show the weights and it is off by a week for some reason. I have to calculate it manually next week, but it will probably be the same weight as this week, for sets of 6 reps instead of 10.
1 Like
10/19/23
Warm up:
Single leg hamstring curls
Jump rope
Single leg glute bridges
Jump rope
KB squats
Side plank thrusts
Jump rope
Box jumps:
30"x3
36"x2
36"x5
Deadlift:
195x5
225x5
255x5
195x5x5
GHR:
BWx6x5
Hanging leg raises:
BWx12
BWx11x2
BWx10x2
Step ups:
BWx6
22x6
26x6
35x6
52x6
52x10
I got the first 2 sets of GHRs done unassisted, which was a best.
1 Like
10/20/23
Warm up:
Face pulls x25
Push downs x25
Cable seated overhead press, D handles x25
X4
DB rows:
75x16
80x10x4
SOHP:
90x5
100x5
110x5
Incline bench:
135x8
135x7
135x6
Tricep pushdowns, single arm, supinated:
25x6
20x10
Seated cable face pulls, dual pulley/handles:
40x10
40x12
Really probably put way too much effort into DB rows cause I was spent after that. Arms were tight and seizing up by the end of the workout.
1 Like
10/23/23
Warm up:
Jumping jacks x25x1, Jump rope x100x3
KB swing squat style x25
Mountain climbers x25
X4
Box jumps:
30"x5
36"x5
Squat:
165x5
185x5
210x5
220x1
SSB squat:
171x6
171x5
171x6
45° Back raises:
60x12
60x13x2
60x12
Single leg seated hamstring curl:
30x10
50x8
70x8
Seated calf raises:
90x13x3
Reverse ab wheel:
BWx15
Ab wheel: from knees
BWx15
Hanging leg raises:
BWx12
Ab machine??:
??x8
1 Like
10/24/23
Warm up:
Cable pull down machine x25
Tricep push down x25
Cable chest fly machine x25
X4
Bench:
150x5
170x5
190x5
Close grip bench:
150x5x3
Chin ups:
BWx7
+26.4x7x3
+26.4x6x2
Dips:
BWx7
+26.4x7x4
+26.4x6
Chest supported Row machine, single arm, high handle, overhand grip:
40x12
55x12x2
Hammer strength shrugs:
180x12x2 seated
200x12 standing + 3 seated
1 Like
10/26/23
Warm up:
Jump rope x100 turns
KB swings x25
Side plank thrust x20
X4
Box jumps:
30"x5
36"x3
42"x2
Deadlift:
225x5
255x5
285x5
225x5x5
GHR:
BWx6x5
Hanging leg raises:
BWx12x5
Step-ups:
24kg KB in one hand x10x3
Completed all sets of GHRs without any assistance
2 Likes
10/27/23
Warm up:
Seated double handle/pulley cable row x25
Tricep overhead cable extension x25
Seated cable machine overhead press x25
X4
SOHP:
100x5
110x5
125x5
Incline BB bench:
160x3
145x5
145x6
DB row:
80x10x5
Tricep cable push down, single arm, D-handle, supinated grip:
22.5x11
27.5x6x2
17.5x11
Lateral Delt machine:
One hard set to failure, around rep 8
2 Likes