happy cake day
Block 2 - Week 7:
Monday - Push
- A: Front Delts
- Push-Press 4x7 (175lb)
- B: Chest
- DB Bench Press 4x12 (70lb)
- C: Triceps
- EZ Bar Tri Pushdown 4x12 (60lb)
- D: Abs
- Kneeling Ab Wheel 1x15
Started using my āmini-flat benchā (top of DIY Rev. Hyper) for my DB Benching. Makes getting DBās in and out of position simple. Just do a fly and drop em at the end of the set.
Friday - Upper
- A: Triceps
- EZ Bar Tri Pushdown 4x12 (60lb)
- B: Vertical Pull
- Wide Grip Pull-Ups 4x7 (BW)
- C: Bench Press
- Warmups: 45x8, 135x8, 185x5, 225x5, 275x3
- Work Sets: 305lb x3, 265lb x5,
- 225lb x8, 185lb x12
- D: Horizontal Pull
- Barbell Rows 4x7 (205lb)
- E: Rear/Medial Delts
- DB Hang & Swing Partial x60 (30lb)
- DB Hang & Swing Partial x30 (15lb)
- DB Full Range Chest Supported Delt Fly/Raise x20 (10lb)
ā¦took a few rest days around the holiday and ate my bodyweight in mashed potatoes and gravy yesterday. Trying to combine a bunch of training days together between today and tomorrows workout to catch back up.
Saturday - Lower
- Main: High Handle Trap Bar DL 1RM
- Warmups: 80x10, 170x5, 260x3, 350x1
- Work Sets: 420x1, 470x1, 520x1, 570lbx1, 600x0, 590x0
- Supp: Concept 2 Rower
- Intervals: 6x 500m (< 2min Split Time), 1 min rest between intervals
- Assist: RE Circuit 4x12
- Nordic Hamstring Curl (BW)
- 45 Deg Back Ext. (#2 Band)
- Reverse Hyper. (90lb)
Life forced a Deload last week with several long work days/nights. Getting back into it here this week.
Wednesday - Legs/Pull
- A: Quads
- SSB Squats 4x8 (228lb)
- B: Hamstrings
- RDL 4x8 (225lb)
- C: Vertical Pull
- Wide Grip Pull-Ups 4x8 (BW)
- D: Horizontal Pull
- Barbell Rows 4x8 (205lb)
Block 3, Week 1
Sunday - Push
- A: Front Delts
- Seated DB Press 3x10-12 (50, 60, 70lb)
- B: Chest
- DB Bench Press 3x10-12 (70, 80, 90lb)
- DB Fly 3x10-12 (30, 40, 50lb)
- C: Medial Delts
- DB Lateral Raise 3x10-12 (30, 40, 40lb)
- D: Triceps
- DB Rollbacks 3x10-12 (40, 45, 50lb)
- E: Abs
- Hanging Leg Raises 3x10-12
Monday - Pull
- A: Vertical Pull
- Pull-Ups 4x5 (BW)
- B: Horizontal Pull
- Barbell Rows 4x5 (225lb)
- C: Upper Back & Rear Delt
- Barbell Shrugs 4x5 (225lb)
- Upright Row 4x Chains 3x10-12 (84lb)
- D: Biceps
- DB Incline Curl 3x10-12 (30lb)
Wednesday - Legs
- A: Quads
- SSB Squats 4x5 (248, 268, 288, 308lb)
- B: Hamstrings
- RDL 4x5 (275, 295, 315, 335lb)
- C: Glutes
- Belt Squat 3x10-12 (165, 195, 210lb)
- D1: Erectors
- 45 Deg Back Ext. 3x10-12 (45lb)
- D2: Calfs
- DB Calf Raise 3x10-12 (2x 60lb)
Notes: if I look in the mirror I am pretty much all triceps and spinal erectors. What happens as a result is on things involving hamstrings and my lower back I have a tendency to just muscle-f&$@ the weight up with my erectors. This became evident today while doing RDL where I was forced to really concentrate to let my hamstrings do the brunt of the work. It was difficult and almost frustrating not to just let my lower back take over.
One thing I will probably start doing more often is ramping weights up on each progressive set. In the past I always came into the gym with a strict plan and even if the weights are easy I just keep doing straight sets. I may be missing some growth opportunities by not pushing the load when I can get away with it. Also, I have always found a better groove on exercises when there is a moderate to heavy weight on the bar. I guess I just need that stimulus for proper feedback (muscle to brain coordination). I have never personally got anything good out of using an empty bar (I still do this though) or a broomstick. Broomstick / PVC Pipes have always been useless to me.
Other thought I had today is I have pretty good flexibility from a past life of martial arts that allows me to keep my legs straight and touch the plates to the ground if I want to on an RDL. May try doing these standing on a box in the future to get some further range of motion.
Thursday - Upper
- Main: Bench Press
- Warmups: 45x8, 135x8, 185x5, 225x5, 275x3, 295x1
- Work Sets: 305lb x4, 265lb x6,
- 225lb x10, 185lb x12
- Supp: Bench Press from Pins
- 1x 225lb + 4x Chain (84lb)
- 1x 245lb + 4x Chain (84lb)
- 1x 265lb + 4x Chain (84lb)
- 1x 275lb + 4x Chain (84lb)
- 4x 275lb Paused Bench (Mid-Bottom-Mid)
- Assist: RE Circuit 3x12
- DB Incline Bench (60, 70, 80lb)
- Tricep Pushdown (70lb)
- DB Chest Supported Row (60, 70, 80lb)
Block 3 - Week 2:
Monday - Push
- A: Front Delts
- Seated DB Press 3x15 (50lb)
- B: Chest
- Smith Machine Neck Press 4x20 (135lb, 135lb, 185lb, 185lb)
- DB Fly 3x15 (30, 40, 40lb)
- C: Medial Delts
- DB Lateral Raise 3x15 (30lb)
- D: Triceps
- Rope Pushdowns 3x15 (50lb)
- E: Abs
- Kneeling Ab Wheel 3x15
Tuesday - Pull
- A: Vertical Pull
- Straight Arm Pulldown 3x15 (70lb)
- Lat Pulldown 3x15 (120lb)
- B: Horizontal Pull
- Barbell Rows 4x6 (225lb)
- C: Upper Back & Rear Delt
- Barbell Shrugs 4x6 (225lb)
- Parrillo Strap Pull (Rope) 3x15 (50lb)
- D: Biceps
- DB Curl 3x15 (40lb)
Wednesday - Legs
- A: Quads
- SSB Squats 4x6 (248/268/288/308lb)
- B: Hamstrings
- RDL 4x6 (275/295/315/335lb)
- C: Glutes
- Belt Squat 3x15 (165lb)
- D1: Erectors
- 45 Deg Back Ext. 3x15 (45lb)
- D2: Calfs
- DB Calf Raise 3x15 (2x 60lb)
Thursday - Upper
- Main: Bench Press
- Warmups: 45x8, 135x8, 185x5, 225x5, 275x1
- Work Sets: 305lb x5, 265lb x7, 225lb x10
- Assist: RE Circuit 3x15
- DB Incline Bench (50lb)
- DB Chest Fly (30lb)
- Tricep Straight Bar Pushdowns (70lb)
Still glad I bought an SSB rather than a heater for the garage gym, but I may need to stop lifting barefoot for awhile.
dangerously close to quick freeze
Lol true
My wife shot down the living room gym 
Tuesday - Push
- A: Front Delts
- Seated DB Press 4x12 (50lb)
- B: Chest
- DB Fly 4x12 (40lb)
- C: Medial Delts
- DB Lateral Raise 4x12 (30lb)
- D: Triceps
- Rope Pushdowns 4x12 (50lb)
- E: Abs
- Kneeling Ab Wheel 4x12