Wednesday: Legs
| Exercise | Sets | Reps |
|---|---|---|
| Front Squats | 6 | 3 (125, 145, 175, 195, 215, 265lb) |
| SLDL | 3 | 8/5/12 |
| Weighted Dips | 3 (1x Wide, 1x Close, 1x Reverse) | 6-8 |
| DB Curl | 2 | 10-12 (35lb) |
| DB Calf Raise | 2 | 15-20 (50lb) |
| Weighted Decline Sit-Ups | 2 | 12-15 (+25lb) |
5 Likes
A killer workout and love the new layout style…gonna steal this lol
I stole it from ThrowAway!
1 Like
Monday: Shoulders, Triceps, Traps & Abs
| Exercise | Sets | Reps | Weight (lbs) |
|---|---|---|---|
| Walk | 2.6 Miles | 1 dog-walk to failure | Doggo |
| Press (Behind the Neck) | 3 | 12-15, 6-8, 6-8 to failure | 85x12, 125x8, 175 x7 |
| DB Lateral Raise | 3 | 12-15, 6-8, 6-8 to failure | 15x15, 30x8, 45x10+2*+2*(*partials) |
| One Arm Cable Lateral Raise | 3 | 12-15, 6-8, 6-8 to failure | 10x15, 15x8, 25x6+4* (*negatives) |
| Barbell Shrug | 4 | 12-15, 6-8, 6-8, 6-8 | 135x15, 225x8, 315x4, 405x8 |
| Cable Pushdown | 4 | 12-15, 6-8, 6-8, 6-8 to failure | 25x15, 50x12, 75x8, 100x12+4+2 (rest pause) |
| Lying Tricep Extension | 4 | 12-15, 6-8, 6-8, 6-8 to failure | 45x15, 65x8, 95x8, 115x10* (dog-spotter kept licking my face) |
| Cable One Arm Pushdown | 2 | 12-15, 6-8 to failure | 25x10, 35x10+3+2 (Rest Pause) |
| Hanging Leg Raise | 1 | AMRAP | 15 (got bored) |
3 Likes
Tuesday: Back & Rear Delts
| Exercise | Sets | Reps | Weight (lbs) |
|---|---|---|---|
| Cable Pullover using Rev grip EZ Curl and Incline Bench | 4 | 10-15, 6-8, 6-8, 6-8 to failure | 50x15, 75x8, 100x10, 125x10+4*+4* (*rest pause) |
| Narrow Grip, Underhand Lat Pulldown | 2 | 10-15, 6-8 to failure | 125x10, 150x8 |
| Barbell Rows | 4 | 10-15, 6-8, 6-8, 6-8 to failure | 135x15, 185x8, 225x8, 275x6 |
| DB Bent Over Lateral Raise | 2 | 10-15, 6-8 to failure | 20x15, 30x12 |
| Hyperextensions | 2 | 6-8, 6-8 | 25x8, 35x8 |
Trying to mimic nautilus pullover machine with the first exercise…worked pretty well…I think
2 Likes
Friday: Chest & Biceps
| Exercise | Sets | Reps | Weight (lbs) |
|---|---|---|---|
| Rower | 10 Min | Row For Time | Zone 1-2 (warmup) |
| Incline Bench Press | 3 | 10-12, 6-8, 6-8 to failure | 135x12, 225x6, 275x6 |
| DB Bench Press | 3 | 10-12, 6-8, 6-8 to failure | 60x12, 80x8, 110x10 |
| DB Incline Fly | 3 | 10-12, 6-8, 6-8 to failure | 12x35, 8x45, 60x8 |
| DB Incline Curl | 3 | 10-12, 6-8, 6-8 to failure | 20x12, 35x8, 50x7 |
| Swiss Bar Hammer Curl | 2 | 6-8, 6-8 to failure | 97x8, 117x6+1* (*partial) |
| Hanging Leg Raise | 2 | 15 | N/A |
3 Likes
Monday: Shoulders, Triceps, Traps & Abs
| Exercise | Sets | Reps | Weight (lbs) x Rep |
|---|---|---|---|
| Rower | 10 mins | Row for Time | N/A |
| Press (Behind the Neck) | 3 | 10-12, 6-8, 6-8F | 85x12, 125x8, 175 x8 |
| DB Lateral Raise | 2 | 10-12, 6-8F | 25x12, 50x7 |
| One Arm Cable Lateral Raise | 2 | 6-8, 6-8F | 15x10, 25x5+3* (*self-assisted) |
| DB Shrug | 3 | 10-12, 6-8, 6-8F | 50x12, 80x8, 110x20 |
| Cable Pushdown | 3 | 10-12, 6-8, 6-8F | 50x12, 75x8, 110x7 |
| EZ Bar Lying Tricep Extension | 2 | 10-12, 6-8F | 67x12, 117x12 |
| Cable One Arm Pushdown (Rev.) | 2 | 10-12, 6-8F | 25x10, 35x8+1* (partial) |
| Hanging Leg Raise | 1 | 15-20 | 16 |
2 Likes
Wednesday: Back & Rear Delts
| Exercise | Sets | Reps | Weight (lbs) x Rep |
|---|---|---|---|
| DB Pullover | 3 | 10-15, 6-8, 6-8F | 50x12, 75x8, 90x10 |
| V-Grip Lat Pulldown | 3 | 10-15, 6-8, 6-8F | 50x12, 75x10, 135x10+3*+2* (*rest pause) |
| Close Grip Chin-Up | 2 | 10-15, 6-8F | BWx10, +25lbx6 |
| Barbell Rows | 3 | 10-15, 6-8, 6-8F | 125x12, 175x10, 215x8, 265x8 (extra set) |
| Deadlifts (top range of motion) | 2 | 8-10, 6-8 | 305x10, 375x6 |
| DB Bent Over Lateral Raise | 3 | 10-15, 6-8, 6-8 | 25x15, 35x8, 45x6 |
3 Likes
Thursday: Chest, Biceps & Abs
| Exercise | Sets | Reps | Weight (lbs) x Rep |
|---|---|---|---|
| Walk | 2 Miles | N/A | N/A |
| Incline Bench Press | 3 | 10-12, 6-8, 6-8 | 135x12, 185x8, 225x6, 275x3 |
| Weighted Dips | 3 | 10-12, 6-8, 6-8 | BWx12, +45x8, +90x8 |
| DB Fly | 3 | 10-12, 6-8, 6-8 | 12x35, 8x45, 65x6 |
| Single Arm DB Preacher Curl | 3 | 10-12, 6-8, 6-8 | 25x15, 35x8, 40x4+2* (self-assisted reps) |
| DB Hammer Curl | 2 | 10-12, 6-8, 6-8 | 45x10, 50x8, 60x7 |
| Hanging Leg Raise | 1 | 15-20 | 17 |
4 Likes
Sunday: Legs
| Exercise | Sets | Reps | Weight (lbs) x Rep |
|---|---|---|---|
| Bike Ride | 4 miles | 1 bike ride with daughter to ice cream shop | 1x Ice cream |
| Reverse Hyper Leg Extensions | 3 | 12-15, 10-12, 8-10F | 50x15, 90x12, 180x10 |
| Hatfield Squat | 3-4 | 10-12, 8-10, 8-10F | 155x12, 245x10, 335x10, 385x10 |
| Landmine Hack Squats | 2 | 10-12, 8-10F | 70x12, 115x20 |
| Reverse Hyper Leg Curl | 3 | 10-12, 8-10, 8-10F | 50x15, 90x12, 180x10 |
| Stiff Leg Deadlift (straight legs to focus on hamstrings) | 2 | 10-12, 8-10F | 215x12, 305x15 |
| Standing Calf Raise | 2 | 10-12, 10-12F | 155x30*, 245x12* (*monster-mini band) |
Was going to workout sooner today but had a request to do something fun from my littlest one. So ice cream and bikes were my warmup.
4 Likes
Used SSB and Band Pegs to do Hatfield squats, SSB and 2x6 for calf raises, and DIY Reverse Hyper worked well for Leg Extensions and Leg Curls. Got to focus going slow on the negatives to avoid building up a bunch of momentum and get the weights swinging…takes a bit of practice.
Really liked the Hatfield squats and Landmine Hack Squats. The landmine will also take some practice as it’s tricky to get a heavier weight up on your shoulder when facing away from the land mine. Will have to think more how to get it loaded up properly. I really like the way it feels but I need more weight on it.
5 Likes
Monday: Shoulders, Triceps, Traps & Abs
| Exercise | Sets | Reps | Weight (lbs) x Rep |
|---|---|---|---|
| Ruck | 2.5 Miles | N/A | (+25lb) |
| Seated DB Press | 3 | 10-12, 6-8, 6-8F | 30x15, 50x10, 75x17 |
| DB Lateral Raise | 3 | 10-12, 6-8, 6-8F | 25x12, 35x8, 45x9+1*+1*+6** (*rest pause, ** partials) |
| DB Shrug | 3 | 10-12, 6-8, 6-8F | 50x12, 70x10, 120x12 |
| Cable EZ Bar Pushdown | 3 | 10-12, 6-8, 6-8F | 50x15, 75x8, 110x8 |
| Cable One Arm Pushdown (Rev.) | 2 | 10-12, 6-8F | 25x8, 30x16 |
| Hanging Leg Raise | 1 | 15-20 | 17 |
My gym partner was hit pretty hard by the ruck.
6 Likes
@throwawayfitness what are those dumbbell hooks you got called? I think I am finally ready to pick some of those up for db work. I like db pressing but when the weights get up around 90lbs or more they are a pain in the rear to get set up and I just end up opting for a barbell lift.
1 Like
Wednesday: Back & Rear Delts
| Exercise | Sets | Reps | Weight (lbs) |
|---|---|---|---|
| Lat Prayers | 3 | 10-12, 6-8, 6-8F | 50x12, 75x12, 95x7 |
| V-Grip Lat Pulldown | 3 | 10-15, 6-8, 6-8F | 95x12, 115x8, 135x12 |
| Barbell (Yates) Rows with pronated grip | 3 | 10-15, 6-8, 6-8F | 125x12, 215x6, 265x6 |
| Seated Row using Reverse Hyper | 3 | 10-15, 6-8, 6-8F | 90x15, 180x12, 270x8 |
| DB Bent Over Fly | 3 | 10-12, 6-8F | 35x12, 45x9 |
3 Likes
As I am doing more bodybuilding style workouts lately I have had to get creative with my home gym to mimic some movements. I tried a number of different things today using the reverse hyper as my “seated row”. I liked the dual D-handle option the best. Could get a nice stretch on the Lats. Close grip was good too.
4 Likes
Friday: Chest, Biceps & Abs
| Exercise | Sets | Reps | Weight (lbs) x Rep |
|---|---|---|---|
| Walk | 2 Miles | N/A | N/A |
| Incline DB Press | 3-4 | 10-12, 6-8, 6-8 | 45x15, 65x12, 90x10, 110x8 |
| Bench Press | 3-4 | 10-12, 6-8, 6-8 | 135x12, 225x8, 275x4, 315x5 (failed near top of rep 6) |
| Incline DB Fly | 3 | 10-12, 6-8, 6-8 | 35x12, 55x8, 65x7 |
| Incline DB Curl | 3 | 10-12, 6-8, 6-8 | 25x12, 35x8, 50x8 |
| DB Hammer Curl | 2 | 6-8, 6-8 | 50x8, 60x8 |
| Hanging Leg Raise | 1 | 15-20 | 18 |
Bench failed toward top end of rep 6 with 315. I am glad I bought a rack with “Westside 1” spacing” through the bench range. You can really dial the spotter arm height in for each person to not get in the way when benching with a slight arch but yet failing (real failure…on the pins…not that bullshit everyone else talks about) without a lot of safety concern. Still got to be careful but it allows me to push bench hard alone in a garage gym setting more than I could even do in a commercial gym where I am not sure if the knuckle head spotting me knows what’s going on or is paying attention.
Thanks for the idea on the DB spotter hooks ThrowAway. They came in yesterday and used them for the first time today.
5 Likes
I try not to dog on spotters in the gym since they’re probably new, or just aren’t used to having someone ask for a spot, or not comfortable with it, or all three.
But bro, the amount of times I’ve clearly and concisely explained how I’d like to be spotted for a set and then get the bar yanked from me, or swoop in too early, is too much to count, many times the sudden assistance (especially on a squat) causes me to misgroove and I get super thrown off
I understand your pain lol
lol yes my thoughts exactly. Been a long time since I have been in a commercial gym setting but the only thing I miss is a lat pull station, leg press, and a competitive workout partner.
2 Likes
Good work going on in here and as always I love the pictures of your gym setup.
1 Like