Thanks for the info GV.
Tue
Chest/Shoulders
Bench- 225 x 5, 245 x 3, 275 x 2, 255 x 3, 225 x 8 + neg
Standing Shoulder Press- 135 x 5, 155 x5, 135 x10 (havn’t done much overhead pressing lately, didn’t feel too bad… I had rot. cuff surgery a long time ago, but that shoulder still gives me problems at times)
Hammer Strength chest press (plate loaded)- 135 x 12, 160 x 8, 170 x 7
Standing Side raises (not strict form) 50’s x 8, x 8
Seated Side raises (strict) 25’s x 12, x 12
Svens- x12, x12, x12
Wed… AB Circuit
Plank 1 min
RT/LT Plank 30 seconds each
crunch machine (weighted) x 12
Roman Chair low ab raises x 12
Plank 50 sec
Rt/Lt Plank 25 sec each
crunch Machine x 12
RC Low abs x 12
Thur… BACK
Snatch Grip Deads- Pins at mid shin
315 x 5, 365 x 3, 405 x 3, 405 x 1
Chins- Wide +25 x 10 1 sec hang
Rev +25 x 8 1 sec hang
Wide BW only x 8 2 sec hang
Rev BW only x 7 2 sec hang
Kroc Rows- 135 x 20 each arm
Bent Row -rev grip- (20sec on/ 10sec rest x 4)135 x many, x enough, x several, x few
straight to
Seated Row (20 on/ 10 rest x 4) 100 x many, x enough, x several, x few
straight to
High Pulls (20 sec on w/ 10 sec rest x 4 sets) 135 x many, x enough, x several, x few
Friday… Little short on time… all supersets…
Bi’s/Tri’s
Close Grip Bench- 225 x 8, 225 x 5, 205 x 8, 135 x 20
SS
reverse EZ bar curl- 85 x 10, 85 x 10, 85 x 8, 85 x 8
L ext- each arm- 50 x 10, 50 x 9, 50 x 8
SS
Standing DB curl (one arm at a time no alternating) 60 x 10, 60 x 8, 50 x 10
Dips- +80 x 10, +80 x 9, BW only x 20
SS
Incline DB curl- 25’s x 12, 25 x 10, 25 x 10
Sat. 3/30
spring break vacation 1st - 5th so moved leg day up to saturday before leaving due to the type of gym that was available while on vacation with my wife.
LEGS
week 8 of 12
Squat 345x 10 sets of 5
Leg Press 250 x 4 sets of 25
Leg extension 75 x 3 sets of 30
Leg Curl 70 x 3 sets of 15
DB Stiff leg 50’s x 3 sets of 15
Spring Break- worked out with my wife at her gym
Tue 4/2
Chest… Smith Machine stuff, DB stuff, cable stuff
Wed
Back… different pull downs, high pull variations
Thur
Shoulders… DB work, smith machine Presses, etc
Fri
Bi’s/Tri’s… DB and Cable work
Did alot of reps this week… variations of some exercises that I don’t usually do due to the available equipment. Turned out to be a great change up but I didn’t carry my “log book” with me… or my gallon water jug, haha!
Sunday…
Legs- Week 9 of 12
Squat- 375 x 4, 400 x 4, 420 x 4
Leg Press- 375 x 10, 485 x 8, 575 x 6
Walking Lunges- 145 x 20, x 20, x20
Leg Curl- 105 x 8, x 8, x8
Stiff Leg- 235 x 8, x 8, x8
Monday…
Bench
135 x 3, 155 x3, 175 x 3, 195 x3, 205 x3, 225 x3, 245 x3, 265 x3
Clusters- from Dead Stop
240 x 4, 240 x4, 235 x 4
HDL-x 3
205 x 5, 4, 3, 2, 1
Tue-
High Pulls
Ramp- 95 x 3, 115 x 3, 135 x 3, 155 x 3, 175 x 3, 185 x 3, 185 x 3
Clusters- 165 x 7, 165 x 7, 170 x 4
HDL- 150 x 5,x4,x3, x2,x1 (x 3 sets)
Seated DB Curls- 50 x 15, x10, x8, x7, x6
Wed- OFF
Thur- incline press from pins (1" ramp, 2" cluster, 3" HDL)
Ramp- 125 x3m, 135 x 3, 155 x 3, 175 x 3, 195 x 3, 215 x 3, 225 x 3, 235 x 3
Cluster- (x3) 215 x 5, 215 x 5, 215 x 5
HDL- 5,4,3,2,1 (x3) 185, 190, 190
Friday-
Snatch grip high pulls
Ramp- 95 x 3, 115 x 3, 135 x 3, 145 x 3, 155 x 3, 165 x 3, 175 x 3, 175 x 3
Cluster- 160 x 7, 165 x 6, 165 x 4
HDL- (5,4,3,2,1) 150, 150, 150
Saturday…
Lats/Abs
Wide Pull Downs x 3 sets
Reverse Grip Pull downs x 3 sets
Hammer Grip Pull downs x 3 sets
Straight arm pull downs x 3 sets
AB circuit
Sunday…
Legs- week 10 of 12
Squat- 350 x 4 x 10 sets (30-45 seconds rest between)
Leg Press 275 x 25 x 4 sets
Leg Ext- 80 x 30 x 3 sets
Leg Curl- 75 x 15 x 3 sets
DB stiff leg- 65 x 15 x 3 sets
Monday…
Dead Stop Seated OHP
Ramp- 95 x 3, 115 x 3, 125 x 3, 135 x 3, 155 x 3, 165 x 3, 175 x 3, 185 x 3
Cluster- 170 x 6, 170 x 5, 170 x 5 (10 sec. between each rep)
HDL(descending- 5,4,3,2,1- 15 sec between) x 135, 145, 145
Tuesday…
High Pulls- from pins at mid thigh
Ramp- 100 x 3, 115 x 3, 135 x 3, 155 x 3, 175 x 3 , 195 x 3, 205 x 3, 205 x 3
Cluster-185 x 7, 185 x 6, 185 x 5
HDL (descending 5,4,3,2,1)- 160, 160, 160
Preacher Curl- 105 x 8, x 6, x 5
Drop set- 95 x several, 75 x few, 55 x enough
Thursday… went to bed last night and woke up this morning with huge headache… sinus/allergy issue I think- struggled a little getting started this morning.
slight decline bench- from dead stop
Ramp-135 x 3, 155 x 3, 175 x 3, 195 x 3, 215 x 3, 235 x3, 255 x 3, 275 x 3
Cluster- 250 x 4, x 4, x4
HDL (descending 5,4,3,2,1 x 3 sets) 225, 215, 205
Friday…
Snatch Grip High Pulls-
Ramp- 115 x 3, 135 x3, 155 x 3, 175 x 3, 195 x 3, 215 x 3, 225 x 3, 235 x 3
Cluster - 225 x 7, 225 x 6, 225 x 5
HDL (descending) 205, 205, 205
Finally starting to figure out best form and subsequently correct weight on the pulls
DB Seated side raises- strict
25 x 15, 25 x 12, 25 x 10
I bet the shoulders were burning after all the snatch pulls and the seated side raises.
Yes sir GV! I was really sore in my traps on Sat. too. Really like the snatch grip on these just like the deads.
Saturday…
Lat work/ABS-
Wide grip pull downs x 4 sets of 8 worked weight up each set
neutral grip pull downs x 3 sets worked up each set
reverse grip pull downs x 2 sets same weight
straight arm pull downs x 3 sets
ABS
weighted decline sit ups middle/side/middle/side x 3 sets x 4 each
weighted decline sit ups x 12 x 2 sets
weighted crunch machine x 10 with squeeze hold x 3 sets
Sunday…
Legs- week 11 of 12
Squat-385 x 3, 410 x 3, 430 x 3
Leg Press- 400 x 10, 500 x 8, 600 x 6(not all great reps)
Walking Lunges- 150 x 20, x 20, x20
Leg curl- 105 x 8, 105 x 8, 105 x 8
Barbell stiff Leg- 240 x 8, 240 x 8, 240 x 8
Monday…
Flat Bench-
Ramp- pins at 1" -135 x 3, 155 x 3, 185 x 3, 205 x 3, 225 x 3, 245 x 3, 265 x2, 275 x 2
Cluster- pins at 1"- 235 x 5, 245 x 4, 245 x3, 245 x 3
HDL-descending x2(5,4,3,2,1)- pins at 2"- 225, 225
Tuesday…
High Pulls- from pins at mid thigh
Ramp-115 x 3, 135 x 3, 155 x 3, 175 x 3, 195 x 3, 215 x 2, 225 x 2, 225 x 2
Cluster (10 sec between reps)- 205 x 7, 205 x7, 205 x 5, 205 x 4
HDL descending- 185, 185
Standing DB curl (not alternating) 60 x 10, 60 x 8
Standing DB alternating curl 50 x 10, 50 x 9