Push Day 1A - Floor Press
Warmed up with regular Bench press as usual
Floor Press - 240x5
DB Bench Press - 85x13, only going to complete failure on last week with this
Seated DB Press - 40/42/45 x 10
Dips - BW x 10/8/5
Machine Lat Raise - 3x10
Skull Crushers - 2x15 - Never seriously did this as part of a routine but going to give it a try now.
Legs 1A - Squats
Squat - 200x8x5 (TJM 8’s)
Leg Extensions
Leg Curls
Ab Machine
Back Extension
No calves but maybe next time
Not much on the assistance lifts but will do more sets the next few weeks after the squat sets go down.
Back 1A
Juggernaut method on BB Row, first day of 10s cycle. Back has been bothering me the last 2 days so this was harder than usual mainly holding at the bent over position
BB Row - 135x10x5
Cable lat pulldowns - 10x3
Machine Row - 10x2
DB Curls
Reverse Curl
Calf Raises - 6 sets inbetween curls
Didn’t really like the machine rows but not sure what I would change to next time.
Push 1B - Overhead Press
Juggernaut 5’s cycle
OHP - 115x5/5/5/5/5/6
Closegrip Bench - 145x10/10/15
Lat Raise - 20/25/30
Dips - 8x2 - Hard after the closegrip so didn’t do the 3rd set
Some Random chest machine
Skull crushers
Good workout for about the first half but going to make a few changes, regular bench instead of close grip next time and will see how the dips go 1 more time.
Legs 1B - Deadlift
DL - 435x1x2
DL w/Double overhand - 315x5x2
Leg Press - 4 sets of 10 and last set 15, Not the standard 45 degree press every gym has which typically gives me knee problems after a month of use for some reason.
Leg Curls / Leg - 3 sets of 10
Back problems still, was going to go 435/455/475 this cycle but might keep next 2 weeks at 435 to see how it goes. Also not doing double overhand for last set anymore, was going to do 1x8 reps but wasn’t making it there so stopped at 5.
Pull 1B - Pullups
Pullups - BW x 7/6/5/4/3, 10x2, 25x2, for some reason this all was harder than last time i did pullups a few weeks ago
DB Row - 60/65/70 x 12, went lighter than usual
Machine Lat Pulldown - Didn’t really like this machine, might change next time
Seated incline DB Curl - 22/25/27 x 10
Reverse Curl w/empty barbell
Seated calf - 6 sets from 15 to 10 reps
Week 2A - half way done with this cycle now
Push
Floor Press - 265x3
DB Bench - 85x14
DB Press - 42/45/50 x 8
Closegrip Bench - Forgot but seriously failed on like rep 5 with 155lbs on the 3rd set because arms were done
Supersets - Lat Machine / Skull crushers
Legs
Squat - 220 x 8/8/9
SS - Leg Extension / Leg Curl / Abs
Pull
BB Row - 150 x 10/10/15
Cable Pulldowns
Row Machine - some random old school machine but works way better than the fancy new one
SS - DB Curls / Reverse BB curl / Seated calf