Midwest Madness

Training Training Logs
506

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Week 1
I. Upper (Strength Focus) - Sunday

  • A: Bench Press
    • 15x225lb
    • 10x275lb
    • 5x315lb
  • B: Barbell Row
    • 12x185lb
    • 10x225lb
    • 6x275lb
  • C: Dips
    • 15xBW
    • 8x45lb
    • 5x90lb
  • D: Pull-Ups
    • 8xWide-Overhand Grip
    • 12xWide -Neutral Grip
    • 10xClose-Neutral Grip

II. Lower (Strength Focus) - Tuesday

  • A: Camber Bar Good Morning
    • 10x225lb
    • 8x245lb
    • 6x265lb
    • 4x315lb
  • B: EZ Bar Curls
    • 10x80lb (wide grip)
    • 11x80lb (wide grip)
    • 10x80lb (close grip)
    • 10x80lb (close grip)
  • C: Back Extension
    • 3x15-20 (25lb)
  • D: Hanging Leg Raise
    • 3x10

III. Push (Hypertrophy Focus) - Wednesday

  • A: Overhead Press
  • B: DB Incline Press
  • C: DB Lateral Raise
  • D: DB Chest Fly
  • E: Triceps Pushdown
  • F: Overhead Tricep Extension
    —————————————————
    Week 2
    I. Upper (Strength Focus) - Sunday
  • A: Incline Bench Press
    • 15x135lb
    • 12x185lb
    • 10x225lb
    • 2x275lb
    • 5x235lb
  • B: T-Bar Row
    • 20x50lb
    • 12x95lb
    • 12x140lb
    • 12x165lb
  • C: Dips
    • 15xBW
    • 12x25lb
    • 10x45lb
    • 5x90lb
  • D: Pull-Ups
    • 3x8-10
3 Likes
507

II. Lower (Strength Focus) - Wednesday

  • A: Dimel Deadlift
    • 15x185lb
    • 12x225lb
    • 10x275lb
    • 6x315lb
  • B: EZ Bar Curls
    • 12x60lb
    • 12x80lb
    • 8x120lb
  • C: Belt Squat
    • 15x145lb
    • 15x170lb
    • 15x195lb
    • 15x220lb
  • D: Hanging Leg Raise
    • Ran out of time (Skipped)

III. Push (Hypertrophy Focus) - Thursday

  • A: DB Overhead Press
    • 20x35lb
    • 12x45lb
    • 12x60lb
    • 12x70lb
  • B: DB Chest Fly
    • 12x30lb
    • 12x40lb
    • 12x50lb
    • 12x60lb
  • C: DB Incline Press
    • 12x40lb
    • 12x50lb
    • 12x80lb
  • D: Triceps Pushdown (straight bar)
    • 12x50lb
    • 12x50lb
    • 12x75lb
    • 12x100lb
  • E: DB Overhead Extension
    • 16x80lb
  • F: DB Lateral Raise
    • Ran out of time (lunch break)
3 Likes
508

IV. Pull (Hypertrophy Focus) - Sunday

  • A: EZ Bar Pullover
    • 15x80lb
    • 12x90lb
    • 20x55lb (Kettlebell)
  • B: Lat Pull-in
    • 15x25lb
    • 12x50lb
    • 10x75lb
  • C: Rev. Grip Lat Pulldown
    • 12x75lb
    • 10x100lb
    • 8x135lb
  • D: Meadows Row
    • 12x50lb
    • 12x70lb
    • 8x95lb
  • E: DB Hammer Curl
    • 12x30lb
    • 12x45lb
    • 8x60lb
  • F: DB Incline Curl
    • 12x25lb
    • 12x30lb
    • 12x35lb
2 Likes
509

Cycle 1: Week 4
I. Upper (Strength Focus) - Sunday

  • A: Bench Press
    • 12x225lb
    • 8x275lb
    • 4x315lb
  • B: Barbell Row
    • 12x185lb
    • 10x225lb
    • 8x275lb
  • C: Dips
    • 3x15 BW
  • D: Pull-Ups
    • 3x8 BW

II. Lower (Strength Focus) - Monday
[Hotel Gym, < 4 hrs sleep]

  • A: Hamstring Curl Machine
    • 20x30lb
    • 20x90lb
    • 15x150lb
    • 12x170lb
    • 8x190lb
  • B: EZ Bar Cable Curls
    • 20x37.5lb
    • 15x57.5lb
    • 12x80lb
    • 10x90lb
    • 8x100 lb
  • C: Leg Extension Machine
    • 20x30lb
    • 20x90lb
    • 15x150lb
    • 12x170lb
    • 8x190lb
    • 8x230lb
    • 8x250lb
  • D: Ab Machine
    • 3x15-20 110lb
  • E: Hanging Leg Raise
    • 3x8 BW
3 Likes