Tuesday: Back/Bis
Lat pulldown:
105x12
135x8
165x8
195x6
225x6
DB rows:
70x10
80x8
90x8
HS machine shrugs:
135x12
225x10
315x10
385x4 (My gloves Velcro strap broke, gloves really help me hold onto the bar longer)
Pinwheels:
15x15
25x10
35x10
45x6 (was spent, maybe because i was trying to use much more controlled form on first sets)
Incline offset curls:
15x12
25x10
35x10
30x12
45x10
60x10
Random abdominal stuff
Gonna cut out the one armed rows in favor of some old school T-bar rows that i have always wanted to try.
Wednesday: Legs
Standing calf raise:
19(stacks)x15
19(stacks)x15
19(stacks)x15
19(stacks)x15
Lying leg curl:
8(stacks)x15
10(stacks)x12
12(stacks)x10
Leg extension
10(stacks)x15
12(stacks)x12
14(stacks)x10
BB back squats
135x10
225x8
315x6
395x2
Random abdominal stuff
Thursday: Delts/Tris
Power squat push press:
135x15
225x12
315x8
365x10
Side lateral raise:
20x15
30x10
40x8 (strict form though i might just lower the weight)
Reverse pec deck
8(stacks)x12
10(stacks)x12
12(stacks)x12
Smith CGBP
135x12
185x10
255x6
Seated Cable overhead extension
3(stacks)x20
5(stacks)x15
7(stacks)x10
Pushdowns
100x15
120x12
150x8
Friday: Back/Bis
Deadlifts:
135x10
225x5
315x5
315x5
Lat pulldown:
105x10
135x8
165x8
195x6
225x6
Pinwheels:
15x12
25x10
35x10
45x8 (I’m just gonna lower the weight. I get a better pump from a lighter but more controlled set)
Incline offset curls
15x12
25x10
35x10
Monday: chest/Tris
BB Flat bench
135x10
185x5
205x5
230x5 (spotter helped)
BB incline bench
135x10
155x5
190x5
Shallow incline DB press
50x12
60x10
70x7 (still to heavy)
Low to High Cable Fly’s
1(stacks)x15
2(stacks)x12
3(stacks)x12
Standing calf raise
19(stacks)x15
19(stacks)x15
19(stacks)x15
19(stacks)x15
Tuesday: Back/Bis
Lat pulldown:
105x12
135x8
165x8
195x6
225x6
T-bar rows: (counting the bar as 45 lbs)
90x12
135x8
180x8
HS machine shrugs:
135x12
225x10
315x10
365x10 (My gloves are now fixed had a good grip)
Pinwheels:
20x12
30x10
40x10 (used some tighter form by lowering weight)
Incline offset curls:
15x12
25x10
35x10
Random abdominal stuff
Wednesday: Legs
Standing calf raise:
19(stacks)x15
19(stacks)x15
19(stacks)x15
19(stacks)x15
Lying leg curl:
8(stacks)x12
10(stacks)x12
12(stacks)x10
Leg extension
10(stacks)x12
12(stacks)x12
14(stacks)x10
BB back squats
135x10
225x6
315x4
385x5
I went narrow stance on the squats today for no particular reason and for some reason it felt easier and hit the quads more. Also felt like i was going deeper despite squatting down to the same box i always use for squats.
Thursday: Delts/Tris
Power squat push press:
135x15
225x12
315x10
365x10
Side lateral raise:
20x15
30x10
40x8 (strict form though i might just lower the weight)
Reverse pec deck
8(stacks)x12
10(stacks)x12
12(stacks)x12
Smith CGBP
135x12
185x10
255x6
Seated Cable overhead extension
3(stacks)x20
5(stacks)x15
7(stacks)x10
Pushdowns
100x15
120x12
150x10
Friday: Back/Bis
Deadlifts:
135x10
225x5
315x5
315x5
Lat pulldown:
105x10
135x8
165x8
195x6
225x6
Pinwheels:
20x10
30x10
40x10
Incline offset curls
15x12
25x10
35x10
Monday: chest/Tris
BB Flat bench
135x10
185x5
205x5
225x4
BB incline bench
135x10
155x5
185x5
Shallow incline DB press
50x15
60x12
Low to High Cable Fly’s
1(stacks)x15
2(stacks)x12
3(stacks)x12
Standing calf raise
19(stacks)x15
19(stacks)x15
19(stacks)x15
19(stacks)x15
I felt like shit today lowered the weight on my benching and still didn’t get many reps.
Tuesday: Back/Bis
Lat pulldown:
105x12
135x8
165x8
195x6
225x6
T-bar rows: (counting the bar as 45 lbs)
90x12
135x12
180x10
HS machine shrugs:
135x12
225x10
315x10
365x10
Pinwheels:
20x12
30x10
40x10
Incline offset curls:
15x12
25x10
35x10
Random abdominal stuff
Wednesday: Legs
Standing calf raise:
19(stacks)x15
19(stacks)x15
19(stacks)x15
19(stacks)x15
Lying leg curl:
8(stacks)x12
10(stacks)x12
12(stacks)x10
Leg extension
10(stacks)x12
12(stacks)x12
14(stacks)x10
BB back squats
135x10
225x5
315x5
385x5
Thursday: Delts/Tris
Power squat push press:
135x15
225x12
315x10
365x10
Side lateral raise:
15x15
25x12
35x10
Reverse pec deck
8(stacks)x12
10(stacks)x12
12(stacks)x12
Smith CGBP
135x15
185x12
225x6 (felt weak as shit today)
Seated Cable overhead extension
3(stacks)x20
5(stacks)x15
7(stacks)x10
Pushdowns
100x15
120x12
150x10
Friday: Back/Bis
Deadlifts:
135x10
225x5
315x5
315x5
Lat pulldown:
105x10
135x8
165x8
195x6
225x6
Pinwheels:
20x10
30x10
40x10
Incline offset curls
15x12
25x10
35x10
Monday: chest/Tris
BB Flat bench
135x10
185x5
205x5
225x5
BB incline bench
135x10
155x5
185x5
Shallow incline DB press
50x15
55x15
60x12
Low to High Cable Fly’s
1(stacks)x15
2(stacks)x12
3(stacks)x12
Standing calf raise
19(stacks)x15
19(stacks)x15
19(stacks)x15
19(stacks)x15
Tuesday: Back/Bis
Lat pulldown:
105x12
135x8
165x8
195x6
225x6
T-bar rows: (counting the bar as 45 lbs)
90x12
135x12
180x10
HS machine shrugs:
135x12
225x10
315x10
365x10
Pinwheels:
20x12
30x10
40x10
Incline offset curls:
15x12
25x10
35x10
Random abdominal stuff
Wednesday: Legs
Standing calf raise:
19(stacks)x15
19(stacks)x15
19(stacks)x15
19(stacks)x15
Lying leg curl:
8(stacks)x12
10(stacks)x12
12(stacks)x10
BB back squats
135x10
225x5
315x5
385x5
225x20
Thursday: Delts/Tris
Power squat push press:
135x15
225x12
315x10 (felt heavy didn’t bother going heavier)
Side lateral raise:
15x15
25x12
35x10
Reverse pec deck
8(stacks)x12
10(stacks)x12
12(stacks)x12
CGBP
135x10
155x5
185x5
205x5
135x17
Seated Cable overhead extension
4(stacks)x20
5(stacks)x15
6(stacks)x12
Pushdowns
100x15
120x12
150x10
Friday: Back/Bis
Deadlifts:
135x10
225x5
315x5
335x5
225x20
Lat pulldown:
105x10
135x8
165x8
195x6
225x6
Pinwheels:
20x10
30x10
40x10
Incline offset curls
15x12
25x10
35x10
Monday: chest/Tris
Hammer strength Flat bench
135x15
185x12
205x12
225x10
Hammer strength incline bench
135x15
155x12
185x12
205x10
Low to High Cable Fly’s
1(stacks)x15
2(stacks)x12
3(stacks)x12
Standing calf raise
19(stacks)x15
19(stacks)x15
19(stacks)x15
19(stacks)x15
My chest was super sore from the hammer strength machine i couldn’t even handle my warm up weight with my shallow incline DB press after. I’m going to use hammer strength machines for the next 6 months and see how my chest turns out.