New split. GOnna let legs rest a bit.
Seated row
3x10x160
pull overs
2x10x67 (shoulder popped twice)
1x10x60
pull downs
2x10x120
1x10x110
Arnold’s
3x10x35
Standing Row
3x10x105
shrugs
2x10x195
2x8x195 (miss)
flat bench
3x5x245
behind neck MP
3x5x105
incline Bench
3x5x155
Hey, Who turned up the gravity!
decline Bench
3x5x245
flat bench
3x5x245
incline Bench
1x5x155
2x5x105
MP
3x5x105
Arnold’s
1x10x30
3x10x35
Thats a lot of upper body two days in a row. Hope the ‘popping’ shoulder doesn’t ache to much today.
Transitioning splits.
I’m doing 4 days.
But due to schedule I work out at home on Thursdays. I have Bench, powerblock db’s up to 80 and an ez-bar and 100 in plates. so definitely NOT leg day…
I was concentrating on lower, hence 2 days squat/deads…
Moving to push/pull upper/lower
Monday Upper Push
Tuesday Upper Pull
Wednesday off
Thursday upper volume day.
Friday Squat/dead/t-row.
My muscles grow really well with volume like 10x10 (I know, heresy on this site)… Try 100’s sometime. But I have severe recovery issues, I think it due to giving myself insulin resistance.
Shoulder, well, my right has been dislocated or subluxed more times then I know. My left only a few times. Had an MRI 2 years ago, a bit of extra bone and loose supporting soft tissue, but basically ok. Takes months to re-stabilize after I pop it… That’s why I stopped doing pullups, until it fully heals. Pullovers are ok, as long as I watch for and do them while still fresh.
Thursdays, supposed to be volume day… OOPS… upped the weight, didn’t do pullovers first…
DB MP
3x10x50
Arnold’S
1x5x50
2x10x50
DB Bent over rows
3x10x50
Pullovers
3x10x57
DB Flat Bench
5x15x50
DB incline Bench
2x15x50
EZ-Bar Curls
5x10x77
Hey Null, just catching up to this thread…Lots of solid lifting going on here.
Missed lift on Friday: allergic reaction to antibiotics.
Sunday 20 mile beautiful ride in Chapel Hill… Bit cool…
Funky new split:
Monday upper push
Tuesday lower pull
Thursday upper
Friday deads/squats/t-bar
Monday:
Flat Bench
10x105 warmup
2x285 PR
3x245
5x245
2x245
3x195
Incline Bench
2x5x195
3x5x155
MP alternate behind neck and in front
6x5x105
Decline
3x5x245
Had to move leg day due to Thanksgiving and telecommute…
DL
5x275
1x365 PR!
1x405 PR!
2x3x315
Squat
5x195 a2g
3x5x285
5x195 a2g
[quote]Null wrote:
Had to move leg day due to Thanksgiving and telecommute…
DL
5x275
1x365 PR!
1x405 PR!
2x3x315
Squat
5x195 a2g
3x5x285
5x195 a2g[/quote]
woohoo! congrats on the deadlift PRs! That 405 is a big jump!
Null, things are looking great over here. Congrats on all the PRs. Two deadlifting PRs in one workout is impressive.
Deads are really moving up. Like the way you did that. Warm up set, jump, PRs
405 is a big pull. Congratulations!
Thanks guys,
Feels good. Had to do something after missing a lift on Friday…
SEATED ROWS (needed something to warm up, stiff from holiday)
3x5x160
Decline Bench
5x5x195
Flat Bench
5x5x195
Incline Bench
5x5x175
MP Infront and behind neck alternating
5x10x65
Seated rows
5x5x160
narrow grip pull downs
3x5x140
2x5x120
upright rows
1x5x105
2x5x95
2x5x85
db shrugs
5x10x60
standing ez-bar curls
3x10x60
2x10x50
pullovers
10x10x67
DB Bent over rows
5x10x60
ex-bar curls
5x10x67
Deads
3x5x305
Squats
1x5x185 (a2g)
1x5x305
2x5x285
narrow grip pull downs
2x5x160
1x5x120
Lighter note: Heard the “Lunk Alarm” for the first time, barely louder then the crash of someone dropping some plates in a machine… Oh well…
Flat Bench
3x5x245
2x5x195
Incline Bench
2x5x195
3x5x155
MP front and behind neck alternating
1x20x65
5x10x65
upright rows (filler waiting for decline bench)
2x10x65
Decline Bench
2x5x245
3x5x195
upright rows (gotta fill out the 5x5)
3x10x65
Arnold’s
1x10x40
1x10x35
3x10x30
pullovers
1x15x60
4x10x60
Seated Rows
5x5x160
narrow grip pull downs
2x5x140
3x5x120
Bent rows
5x10x105
ex-bar curls
15x40
12x40
10x40
2x12x40
Damn, everything felt heavy today…
Deads
5x275
3x5x315
Squats
5x195 (atg)
2x3x305
3x285
5x195 (atg)