Midwest Madness

I used a Swiss bar with a camber on it…and then the bench thing I made for doing Reverse hypers that mounts on my rack safeties. Seemed to work really well. At first I had no idea what to use for weight on these as I rarely do them. I started with 185 loaded up and they seemed too easy but after the second set I realized they really start to set in set to set (probably because I don’t do them often). Anyway I liked them for a change of pace but I don’t know that they are the game changer exercise some may say they would be over something like a barbell row or T-Bar. I recently started doing pullovers again and that is an exercise that I think has tons of merit. Feel it in serratus, Lats, and triceps oddly enough…probably some chest too.

1 Like

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Week 6:

  • Monday: Chest, Triceps, & Shoulders

    • 0: Warmup
      • Push-ups
      • Band Facepulls / Pullaparts
      • Band Pressdowns
    • A1: Lower Pectoral
      • DB Decline Press DRP
        • 1x10 (40lb)
        • 1x12 (50lb)
        • 1x15 (60lb)
        • 3x12-15 (80lb)
    • B1: Upper Pectoral
      • BB Low Incline Bench Press
        • 1x10 (125lb)
        • 1x10 (175lb)
        • 2x8-10 (195lb)
    • C1: Tricep Mass
      • Close Grip Bench Press
        • 2x6-8 (195lb)
    • D1: Chest Width
      • Flat DB Fly-Press
        • 3x8-12 (45lb)
    • E1: Shoulders
      • DB Single Arm Head Supp. Fly
        • 3x6-8 (45lb)
  • Tuesday: Back & Biceps

    • 0: Warmup
      • Band Assisted Pull-Ups
      • Inverted Row
    • A1: Back Width
      • Lat Pulldown
        • 1x12 (90lb)
        • 3x8 (135lb)
    • B1: Back Thickness
      • Close Grip T-Bar Row
        • 2x12-15 (150lb)
        • 1x12 (175lb)
        • 1x10 (200lb)
    • C1: Lower Lat
      • Single Arm DB Row
        • 1x20 (80lb)
        • 1x10 (110lb)
        • 1x8 (130lb)
    • D1: Lower Back
      • Banded Good Morning
        • 3x20 (#3 Band)
    • E1: Biceps
      • DB Bicep Curl
        • 1x12 (45lb)
        • 2x8-10 (50lb)

“…let them eat cake”

4 Likes
  • Friday: Shoulders & Upper Back
    • 0: Warmup
      • Band Pull-A-Parts
      • Band Face-Pulls
    • A1: Front Delts
      • BB Overhead Press
        • 1x12 (105lb)
        • 1x10 (125lb)
        • 1x8 (175lb)
        • 3x3 (195lb)
    • B1: Side Delts
      • BB Upright Rows
        • 3x8 (105lb)
    • C1: Rear Delts
      • DB Incline Flys
        • 1x12 (25lb)
        • 1x15 (30lb)
        • 1x15 (35lb)
    • D1: Upper Back
      • Chest Supp. DB Row
        • 1x15 (45lb)
        • 1x15 (55lb)
        • 1x12 (65lb)
    • E1: Traps
      • DB Shrugs
        • 3x20 (90lb)
3 Likes
  • Sunday: Biceps & Triceps
    • A1: Bicep & Forearm Thickness
      • EZ Curl Bar Reverse Curl
        • 3x8-10 (80lb)
    • A2: Tricep Lateral Head
      • V-Bar Pushdown
        • 3x12 (70lb)
    • B1: Bicep Long Head
      • Single Arm Cable Curls
        • 3x8-10 (25lb)
    • B2: Tricep Long Head Size
      • DB Overhead Extension
        • 3x20 (50lb)
    • C1: Bicep Short Head
      • Concentration Curl
        • 2x15(25lb)
    • C2: Tricep Medial Head
      • DB Kick-ups
        • 2x12 (25lb)
    • D1: Bicep Finisher
      • EZ Bar Curl
        • 1x12 (80lb)
        • 1x10 (100lb)
        • 2x8-10 (110lb)
3 Likes

———————————————————————
Week 7: Deload

  • Monday: Chest, Triceps, & Shoulders
    • 0: Warmup
      • Push-ups
      • Band Facepulls / Pullaparts
      • Band Pressdowns
    • A1: Lower Pectoral
      • BB Bench Press
        • 1x15 (205lb)
        • 1x10 (225lb)
    • B1: Upper Pectoral
      • DB Incline Bench Press
        • 1x20 (40lb)
        • 1x15 (50lb)
    • C1: Tricep Mass
      • Bodyweight Dips
        • 2x15
    • D1: Chest Width
      • Incline DB Fly-Press
        • 2x15-20 (30lb)
    • E1: Shoulders
      • DB Front Raises
        • 2x15 (25lb)
2 Likes
  • Wednesday: Back & Biceps
    • 0: Warmup
      • Band Assisted Pull-Ups
      • Inverted Row
    • A1: Back Width
      • Wide Grip Pull-ups
        • 2x10
    • B1: Back Thickness
      • BB Rows
        • 2x10 (195lb)
    • C1: Lower Lat
      • Reverse BB Row
        • 2x12 (155lb)
    • D1: Lower Back
      • SSB Good Morning
      • 2x10 (125lb)
    • E1: Biceps
      • BB Curl
      • 2x10 (30lb)
3 Likes
  • Saturday: Shoulders & Arms
    • 0: Warmup
      • Band Pull-A-Parts
      • Band Face-Pulls
    • A: Front Delts
      • BTN Press
        • 1x10 (105lb)
        • 1x10 (125lb)
        • 1x10 (145lb)
        • 1x4 (165lb)
    • B: Side Delts
      • DB Lateral Raises
        • 1x15 (30lb)
        • 1x10 (40lb)
        • 1x15 (35lb)
    • C: Rear Delts
      • DB Bent Over Flys
        • 3x10 (40lb)
    • D1: Bicep & Forearm Thickness
      • DB Hammer Curl
        • 3x10 (45lb)
    • D2: Tricep Lateral Head
      • Rope Pushdown
        • 3x10 (70lb)
    • E1: Bicep Short Head
      • BB Wide Grip Curl
        • 2x10 (85lb)
    • E2: Tricep Long Head
      • BB Mod. French Press
        • 2x10 (85lb)
3 Likes

Bro-Split was fun and added some size to shoulders, biceps, Lats, and traps. Will definitely come back around to it sometime in the near future, but the issue is if life throws a curve ball and you miss a workout it sort of screws the whole week up. Going to switch to a 3x per week Push-Pull-Legs so I can focus some more time on conditioning work at 3x frequency as well. Going to be an every other day sort of thing switching between easy conditioning work and weight sessions. Workouts look similar to the bro split in terms of types of exercises just jamming 5 days of work into 3 days of slightly longer workouts. Used the bro split I had done as a rough outline for the PPL. Looking to mainly drop some weight and try and hold onto as much of these muscle gains as possible on the way down. Once I get to where I am happy will restart again with strength focus.

2 Likes

—————————————————
PPL Training Log:
—————————————————Week 1:

  • Monday: Push

    • 0: Warmup
      • Push-ups
      • Band Facepulls / Pullaparts
      • Band Pressdowns
    • A: Pectoral
      • BB Bench Press
        • 275lb x10
    • B: Front Delt
      • DB Incline Bench Press
        • 3x15 (65lb)
    • C: Tricep Mass
      • Weighted Dips
    • D: Chest Width
      • Incline DB Fly
        • 3x12 (30lb)
    • E: Shoulders
      • DB Lateral Raises
        • 3x20 (30lb)
  • Tuesday: Low Intensity Cardio

    • 3 Mile Ruck (+25lb)
  • Wednesday: Pull

    • 0: Warmup
      • Pull-Ups
        • 4x12 Band Assisted
        • Bodyweight x5
    • A: Back Width
      • Weighted Pull-ups
      • +25lb x5
      • +35lb x5
      • +45lb x4
    • B: Back Thickness
      • BB Rows
        • 135lbx12
        • 185lbx15
        • 205lbx12
        • 225lbx8
        • 275lbx5
        • 295lbx5
    • C: Lower Lat
      • Yates Rows
        • 2x8 (225lb)
    • D: Traps
      • BB High Pull
        • 2x5 (225lb)
    • E: Biceps
      • BB Curl
        • Wide Grip 1x10 (95lb)
        • Close Grip 1x8 (95lb)
    • F: Brach. / Forearms
      • BB Rev. Curl
        • 1x8 (95lb)
        • 1x12 (65lb)
  • Thursday: Low Intensity Cardio

    • 3 Mile Ruck (+25lb)
    • Intervals Rower 6x500m, 60-90s rest
  • Friday: Legs + GAP

    • 0: Warmup
      • DB Lunges 2x8 (100lb)
      • DB Squat 2x15 (100lb)
    • A: Quads
      • Front Squat
        • 125lbx3
        • 175lbx3
        • 195lbx3
        • 215lbx3
        • 265lbx3
        • 285lbx3
        • 305lbx2
        • 355lbx0…time for RDLs
    • B: Glutes/Hamstrings
      • RDL
        • 215lbx8
        • 265lbx8
        • 285lbx8
        • 305lbx8
        • 355lbx8
    • C1: Calves
      • Seated Calf Raise
        • 3x40 (100lb)
    • C2: Abs
      • Hanging Leg Raises
        • 3x10 Bodyweight
    • D1: Shoulders
      • DB Lateral Raises
        • 2x10 (30lb)
    • D2: Biceps
      • DB Pinwheel Curl
        • 2x12 (50lb)
    • D3: Triceps
      • DB Overhead Extension
        • 2x15 (50lb)
  • Saturday: Low Intensity Cardio

    • 3 Mile Ruck (+25lb)
    • Intervals Rower 6x500m, 60-90s rest
  • Sunday: Rest
    ————————————————

3 Likes

One other thought I had this week was noting how sore/tight my calfs have been lately.

Everyone knows that the best exercise for huge calfs is to get fat for a decade. I think one of the next best options for calfs may be daily rucking.

I’ve found trying to get some calf work in every time I go in the gym in between sets works. Also running + hill sprints definitely puts some strain on them

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I could see how both of those methods would work…especially the hill sprints.

1 Like

—————————————————Week 2: PPL

  • Monday: Push
    • 0: Warmup
      • Push-ups 2x20
      • Band Facepulls 2x30
      • Band Pullaparts 2x10
      • Band Pressdowns 2x20
    • A: Pectoral
      • DB Flat Bench Press
        • 40lbx20
        • 60lbx12
        • 80lbx12
        • 100lbx20
    • B: Front Delt
      • BB Press
        • 105lbx10
        • 125lbx10
        • DRP: 9-3-1 (175lb)
    • C: Tricep Mass
      • MGCB Skull Crushers
        • Multi-Grip Camber Bar (MGCB)
        • 3x15 (97lb)
    • D: Chest Width
      • MGCB Pullover
        • 47lb x10
        • 67lb x12
        • 67lb x12
    • E: Shoulders
      • DB Lateral Raises
        • 3x12 (35lb)
    • Conditioning: 3 Mile Ruck (+25lb)
1 Like

Notes:

  • Tweaked something in my left pec & under arm pit a couple weeks back. It doesn’t necessarily hurt, but feels weak like I could tear something if I am not careful. Going to hold back on pushing chest work hard until it feels normal again. Think it was caused by heavy flys and DB pullovers. If I keep elbows tucked tight to sides I can still press without much issue. Getting to an age where there is a fine line between being a whimp and being foolish that it’s better to be cautious.
  • For diet I am going low carb high protein during the week days; but overall low calorie (sub 2K) and then going higher carb and about 3-3.5K on Saturday/Sunday to recover faster and hopefully keep metabolism from down regulating due to low calories during the week. I have no problems sticking to low calories during the week but it becomes a problem of workout recovery mostly as legs stay sore for days after a workout.
  • Another age-related thing I have noticed about myself is that it takes a larger calorie deficit to get my bodyweight to begin decreasing than before.
1 Like
  • Tuesday: Low Intensity Cardio

    • 3 Mile Ruck (+25lb)
    • Intervals Rower 6x500m, 90s rest
  • Wednesday: Pull

    • 0: Warmup
      • Band Over-&-Backs
      • Inverted Row
      • Band Assisted Pull-Ups
    • A: Back Width
      • V-Grip Chin-Ups
        • 4x6 (+25lb)
    • B: Back Thickness
      • T-Bar Rows
        • 3x8 (175lb)
    • C: Lower Lat
      • Reverse Grip T-Bar Row
        • 3x15 (130lb)
    • D: Traps
      • DB Shrugs
        • 3x15 (100lb)
    • E: Biceps
      • DB Hammer Curl
        • 3x12 (50lb)
3 Likes
  • Thursday: Legs + GAP
    • 0: Warmup
      • DB Lunges
      • DB Squat
    • A: Quads
      • Camber Bar Box Squat
        • 175lb x5
        • 225lb x5
        • 265lb x5
        • 315lb x5
        • 355lb x5
        • 405lb x3
    • B: Glutes/Hamstrings
      • Camber Bar Good Morning
        • 175lb x10
        • 225lb x8
        • 265lb x7
    • C1: Calves
      • DB Single Leg Calf Raise
        • 1x15 (50lb)
        • 1x12 (30lb)
        • 1x8 (30lb)
    • C2: Abs
      • Kneeling Ab Wheel
        • 3x15
    • D1: Shoulders
      • DB Bent Over Flys
        • 3x20 (20lb)
    • D2: Biceps
      • DB Bicep Curl
        *
    • D3: Triceps
      • Rope Pushdown

Note: got a puppy over the weekend (pug-beagle mix). So now trying to reorganize my life around the little fur ball until he is ready to go on some longer walks. He has been a lot of fun so far and now I am realizing how much I missed having a dog around.

3 Likes


4 Likes

————————————————-——Week 3: PPL

  • Monday: Push

    • 0: Warmup
      • Push-ups
      • Band Facepulls / Pullaparts
      • Band Pressdowns
    • A: Pectoral
      • WK3: DB Decline Press
        • 50lbx20
        • 65lbx12
        • 75lbx12
        • 85lbx12
        • 100lbx17
    • B: Front Delt
      • WK3: DB Seated Press
        • 50lbx20
        • 70lbx10
        • 70lbx6
        • 70lbx6
    • C: Tricep Mass
      • WK3: Close Grip Bench Press
        • 135lbx8
        • 185lbx8
        • 205lbx8
        • 225lbx8
    • D: Chest Width
      • WK3: Flat DB Fly
        • 3x10 (40lb)
    • E: Shoulders
      • WK3: DB Single Arm Rev. Fly
  • Thursday: Pull

    • 0: Warmup
      • Band Assisted Pull-Ups
      • Inverted Row
    • A: Back Width
      • WK3: Lat Pulldown
        • 1x25 (45lb)
        • 1x20 (90lb)
        • 3x10 (135lb)
    • B: Back Thickness
      • WK3: Deadlifts
        • 135lb x5
        • 225lb x3
        • 315lb x3
        • 385lb x3
        • 435lb x3
        • 485lb x2
    • C: Lower Lat
      • WK3: Single Arm DB Row
        • 2x20 (100lb)
    • D: Traps
      • WK3: DB Shrugs
        • 1x20 (100lb)
        • 1x15 (100lb)
    • E: Biceps
      • WK3: DB Bicep Curl
        • 3x8-12 (40lb)
2 Likes
  • Sunday: Legs + GAP
    • 0: Warmup
      • DB Lunges
      • DB Squat
    • A: Quads
      • WK3: SSB Squat
        • 135lbx12
        • 155lbx12
        • 205lbx12
        • 225lbx5
        • 3x5 (245lb)
    • B: Glutes/Hamstrings
      • WK3: Nordic Curl
        • 3x8-10
    • C1: Calves
      • WK3: SSB Calf Raise w/ Band
        • 245lb x20 + #2 Bands
        • 315lb 2x15 + #2 Bands
    • C2: Abs
      • WK3: Decline Sit-ups
        • 4x25 (25lb)
    • D1: Shoulders
      • WK3: DB Lateral Raises
        • 3x10-12 (30lb)
    • D2: Biceps
      • WK3: DB Hammer Curl
        • 3x10-12 (50’s)
    • D3: Triceps
      • WK3: DB Overhead Extension
        • 3x10-12 (50lb)

Merry Christmas everyone!

2 Likes

Happy new year everyone. Hope you all are enjoying the company of close friends. Going to take this lifting thing more seriously next week.