Tuesday: Back/Bis
Neutral grip Hammer strength pulldown:
90x12
110x12
140x10
160x8
T-bar rows: (counting the bar as 45 lbs)
90x15
135x12
180x10
115x20
HS machine shrugs:
135x12
225x10
315x10
365x10
225x20
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
Hammer strength seated overhead press:
135x15
155x12
185x12
205x10
225x10
Side lateral raise:
15x15
25x12
35x10
Reverse pec deck
8(stacks)x15
10(stacks)x12
12(stacks)x10
Didn’t do any triceps today my muscles felt fatigued as hell. Plus i was doing short rest periods because i had limited time to train.
Friday: Back/Bis
Deadlifts:
135x10
225x5
315x5
335x5
225x20
Assisted Pull up:
-100 lbs x10
-100 lbs x10
-100 lbs x10
-100 lbs x10
Pinwheels:
20x12
30x10
40x10
Incline offset curls
15x12
25x10
35x10
Monday: chest/Tris
Hammer strength Flat bench
135x15
185x12
225x10
275x5
Hammer strength incline bench
135x15
155x12
185x12
205x10
225x10
245x10
185x16
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
Trying to find my work weight with the incline and ended up exhausting my muscles to much to progress on the flat.
Tuesday: Back/Bis
Neutral grip Hammer strength pulldown:
90x12
110x12
140x10
160x10
T-bar rows: (counting the bar as 45 lbs)
90x15
135x12
180x10
115x20
HS machine shrugs:
135x12
225x10
315x10
365x10
225x20
Pinwheels:
20x12
30x10
40x10
Incline offset curls:
15x12
25x10
35x10
Random abdominal stuff