I;m gonna be outta town all weekend…start back up sunday or monday. Not sure what I’ll do split wise when I get back. Just for reference sake later on here is the split I’ve been using.
m/w/f (each body part gets hit 1xdirectly/1xindirectly per week)
m=chest/horizontal back/bi/abs/calves/rotators
w=legs/calves/abs/rotators
f=deadlifts/shoulders/vertical back/tri/calves/abs/rotators
(1) front squat 20xbar, 10x95, 8x115, 6x135, 4x155, 2x165
(2a) db flat press 15x25s, 13x40s, 9x50s, 6x60s, 5x65s
superset
(2b) bb row 20xbar, 15x95, 10x115, 8x135, 4x155
(3a) standing military press 10x65, 6x85, 4x95, 3x95
superset
(3b) mg supinated chinups 8xbw, 6xbw, 5xbw, 2xbw+35
(4) shoulder health: rope to neck pulls 15x3, 10x4
Pretty awesome day in the gym I was dying. All of those were true supersets no rest. Skipped abs and calves. I was going to do a body part split but I just can’t justify it with what I’m trying to do with my time these days. So the new split is…drum roll…
m/w/f full body pyramid day(supersets), upper(supersets), lower (maybe some staggered sets especially calves)
I know I know this split is nothing special. I love pyramids because they feel good on my joints by warming em up. The supersets make me feel like crap but they are amazing afterward and help with my work capacity which needs to be worked on. Goals still are strength, conditioning, and size. I do cardio but it is more irregular as in a couple hours of ultimate frisbee here n there, some basketball, etc.
(1) front squat 20xbar, 10x95, 8x115, 6x135, 4x155, 2x165
(2a) db flat press 15x25s, 13x40s, 9x50s, 6x60s, 5x65s
superset
(2b) bb row 20xbar, 15x95, 10x115, 8x135, 4x155
(3a) standing military press 10x65, 6x85, 4x95, 3x95
superset
(3b) mg supinated chinups 8xbw, 6xbw, 5xbw, 2xbw+35
(4) shoulder health: rope to neck pulls 15x3, 10x4
Pretty awesome day in the gym I was dying. All of those were true supersets no rest. Skipped abs and calves. I was going to do a body part split but I just can’t justify it with what I’m trying to do with my time these days. So the new split is…drum roll…
m/w/f full body pyramid day(supersets), upper(supersets), lower (maybe some staggered sets especially calves)
I know I know this split is nothing special. I love pyramids because they feel good on my joints by warming em up. The supersets make me feel like crap but they are amazing afterward and help with my work capacity which needs to be worked on. Goals still are strength, conditioning, and size. I do cardio but it is more irregular as in a couple hours of ultimate frisbee here n there, some basketball, etc.
Probably gonna stick to dumbells for shoulders. That barbell just makes it feel weird/hurt. Upper tomorrow as long as I can lift. We snuck in the roof of the girls next door and jumped down to scare them dressed as movie characters. I fell and my hand might be fractured but hopefully just a sprain.
(1)db row 15x25s, 12x50s, 10x60s, 6x70s
superset
(1)db incline 15x25s, 12x40s, 8x50s, 4x60s
(2) bb decline press 8x135, 7, 6, 5
superset
(2) mg supinated cable rows 10x80, 8x
(2)extra wg inclline tbar rows 10x1plate, 10x
(4) wg chin 6xbw, 5xbw4xbw, 1.5xbw+35, 2xbw+25
superset
(4) db lateral 15x10s, 8x17.5s, 8x17.5s
(4)db rear laterals 15x5s, 15x10s
(5) ez preacher curls 10x10s, 6x20s
(5)stand ez tri ext 10x01s, 6x20s, 6x25s on each side
low pulley cable rotator 15x2.5, 10x7.5, 8x
medium pulley reverse rotator 10x2.5s, 10
machine abs 30x6, 25x6
box squats worked up to 3x210
hs cs leg press 20x2pps, 10x3pps
bulgarian split squats 10x35s
Not much but its good. Nowhere to go but up from here. Even with great form box squats still hurt. I might stick to front squats for a while and just do deadlifts on this day.
front squat 20xbar, 12x95, 10x115, 8x135, 4x155, 2x175
bb row 20xbar, 15x95, 12x115, 9x135, 4x155
superset
db flat bench 15x25s, 13x40s, 10x50s, 8x60s, 5x70s!
db standing press 12x20s, 10x30s, 8x35s, 5x40s
superset
mg supinated chin 10xbw, 7xbw, 5xbw, 1xbw+45 (3 second negative)
shoulder health: cubans 8xbar, 6x, 6x
smith calf raise 12x1pps, 8x1pps+25s, 4x2pps, 4,5,4,4,4,4,4
single leg calf raise 8xbw
Wasnt feelin it today but asked for some strength and He came through. Its always good to find a new energy level, or rather pushin past where you thought your limits were. My only problem is bent over rows. I can’t progress because of my grip. I don’t want to use straps ever…so I am going to try to add some more grip/forearm work.
db rows 15x25s, 15x55s, 10x65s, 6x75s
alternate with
db incline press 15x25s, 10x45s, 6x55s, 4x60s
bb decline 6x145, 6x145, 5x145, 5x145
alternate with
split grip cable rows 10x80, 10x, 10x
mg supinated incline tbar rows 10x1plate, 6x1plate+25, 6x1plate+25
alternate with
db laterals 10x10s, 15x10s, 10x17.5s, 8x17.5s
wg chin 8xbw, 5x, 5x, 1.5xbw+25, 1xbw+25
alternate with
db rear laterals 15x10s, 8x15s
db hammer 12x20s, 8x25s, 5x30s
alternate with
ez tricep extensions 15x15s, 8x25s, 7x25s, 6x25s on each side
rope to neck pulls 12x3, 9x4
deadlift worked up to 1x255 and then did a back off set 8x135
*not a fan of rep work on it but as long as I keep weights down it is good
bulgarian split squat 10x25s, 6x40s, 6x40s
smith calf lots of sets x35s on each side various tempos
db serratus crunch 3x10x30s
Not a great workout but its okay. Takin a bit of time off for a deload so I’ll be back on saturdayish. Wearing my splint in the meantime to hopefully help my wrist get up to par. Played some basketball today…conditioning still needs work. The goals are coming along though. I’m at 170 and lean so definitely liking the gains.
Had a nice deload full body today. Consisted of 15-25 rep sets for wg lat pulldowns, split grip cable rows, cable crossovers, db standing press, cable crunches, leg curls, db sldls, bodyweight squats, db hammer curls, and rope pressdowns.
Did another full body deload today. Gonna start lifting again either tomorrow or monday. Just have a lot goin on.
wg chins 10xbw, 8x, 3xbw+25, 6xbw
bb rows 8x135, 7x, 6x
db rows 15x60s, 8x70s, 6x70s
mg supinated tbar rows 8x1plate+25, 7x
mg supinated cable pulldowns 7x100
rope to neck face pulls 2x10x40
db hammer curls 12x20s, 8x30s, 8x30s
behind back bb wrist curls 25xbar, 25x55, 25x65
superset
rev wrist roller 1.5x5, 1.5x2.5, 1 x2.5
Decent workout. Tired. Went camping this weekend with 20ish buddies and played capture the flag paintball at night. We also ran the gauntlet (that hurts). Also, someone mentioned the revolutionary war, so we lined up shoulder to shoulder and had an all out war. No wonder the English had no chance of winning it.
rack pulls 6x225, 6x,6x,5x
mg supinated chin 4xbw+20, 5x,4x,4c
superset
db standing press 6x40s, 6x, 6x, 5x
ez bar tricep extensions 6x27.5s on each side, 5, 5, 4
superset
db laterals 6x20s, 6x, 6x, 6x
seated calf raise 15x35s on each side, 16, 16, 15
ab machine 25x6, 25x6
shoulder health: bb cubans 7xbar, 6x, 5x, 5x
HECK YES
front squat 4x155, 3x, 4x, 3x
db flat press 6x70s, 4x, 5x, 4x
superset
db rows 4x6x70s
db hammer curls 6x30s, 6, 5x, 6x
superset
decline mg bench press 5x135, 6x, 5x, 5x
smith calf raise (no block)5x15x1pps
cable crunches 15x90, 15x110, 10x130
rope to neck rows 3x12x30
ROAR
Wg deadlift 5x185, 5x, 5x, 5x
high incline press (setting 5) 6, 8, 7, 7
supersets
wg chins 4xbw+15, 4, 4, 4
bb partial standing press 5x95, 5x, 5x, 5x
supersets
cg hammer pulldowns 6x100, 6x, 6x, 6x
one leg calf raises 6xbw,6,8,8,8,6,6
db serratus crunch 10x30lb dbs w/5second pause on last one, 10x, 10x
low pulley rotator work and mid pulley reverses
Forgot to do some tibialis work. I’m sore. Time for a day at the lake with some buddies.
db bench 15x40s, 12x, 10x, 10x
db incline bench 10x30s, 10x30s, 10x30s, 10x30s
bent forward cable 10x7.5, 10x7.5, cable crossovers 12x22.5s, 12x22.5s
db standing press 10x30s, 10x, 10x25s, 10x20s
db laterals 15x10s, 12x, 10x, 10x
reverse machine fly 15x40, 12x55, 12
ez bar tricep extensions 15x15s on each side, 10x, 10x, 10x
vbar pressdowns 15x60, 15x, 12x, 12x
machine abs 50xsetting 4, 50x
All right good stuff.
Think I’m gonna add some running in here and there. For the full body weeks (high intensity/lower volume) I’d stick to sprints/intervals and push/pull/legs week (high volume/medium intensity) I’d stick to steady state cardio.
front squat 10x105, 10x, 10x, 10x
deadlift 10x135, 10x, 10x, 10x
smith calf raise 15x1pps, 15, 15 ,15, 15
seated calf raise 15x1pps, 15, 15
superset
tibialis raises 15xbw, 15x5lb plate, 15x10lb plate
slow 1 leg raise 8xbw, 8x, 6, 6
My forearms were really hurtin after the deads. I also sucked it up big time at the squats.
back
wg pull ups 10xbw, 10xbw, 8xbw
bb rows 3x15x95
cg cable rows 12x80, 11x70, 10x70
mg supinated pulldowns 3x10x70
mg supinated incline tbar rows 15x25lb plate, 15, 15
behind back wrist curls 25xbar, 15x10s, 11x20s, (switch to ez wrist curls)
reverse wrist roller 2.5x2.5, 2x2.5
Had to take it easy because my right bicep hurt pretty decent at the insertion (might not have warmed up well enough). Two day break n then back to a full body week
bb rows 4x145, 5, 5, 5
alternate with
bb decline 6x145, 5, 6, 5
ez bar tricep extensions 4x30s on each side, 5, 5, 5
alternate with
cg incline tbar rows 6x1plate +25, 6, 6, 5
db bulgarian 4x6x40lb dumbells
smith calf raise 20x25s on each side, 20, 20, 20, 20, 20, 32
machine abs 30x6, 30x6
cubans 6xbar, 6x, 6x, 5x
pure awesomeness…before i could barely do a set with 30s on bulgarians without feelin woozy.