On The Road Again...

Training Training Logs
41

Monday_6.29_Chest/Back

BB Deadlifts:135 x 15, 225 x 10, 315 x 5 x 5, 225 x 8

Smith Machine Floor Presses: 135, 185, 205, 225 x 8-15
ss/w
Smith Machine Bentover Underhand Row 135, 135, 155, 185 x 8-15

Incline DB Press: 50 x 25, 70 x 10, 65 x 12, 60 x 15

Seated Close-Grip Cable Row: 105 x 20, 120, 135, 150, 190/120 x 10-15 Dropset on last

1-Hand Cable Flies: 30, 40, 50, 60 x 10-15

Pec-Deck Flies: 130, 150, 160 x 10-15

Lat Pulldown Machine: 120, 160, 150 x 10

Keiser Machine Cable Flies: 20psi,20, 20, 20 x max reps *no rest between sets, alternating sets
ss/w
Keiser Machine Bentover Straight-Arm Rope Pulldowns: 40psi,45,50 x max reps

42

BB Deadlifts: 135 x 20, 225 x 10, 315 x 5x5, 225 x 8

Smith Machine Floor Presses: 135, 185, 205, 225 x 8-15
ss/w
Smith Machine Bentover Rows: 135, 135, 155, 185 x 8-15

Incline DB Press: 50 x 20, 70,65,60 x 10-15

Seated Close Grip Cable Rows: 120, 135, 150, 190/120 x 8-15 dropset on last set

1-Arm Cable Flies (HP): 30, 40, 50 x 10-15

Pec Deck Flies: 120, 135, 150 x 10-15

Seated Machine Lat Pulldowns: 120, 150, 135 x 12-15

Keiser Machine Cable Flies: (changing Height Adjustment each set) 20psi, 25, 30, 20 x max reps
ss/w *alternating sets with no rest between sets
Keiser Machine Bentover Rope Straight Arm Pulldowns: 40psi, 50, 60 , 62 x max reps

43

Tuesday_630_Leg Day

BB Front Squats: 135 x 8 x 2, 145 x 5 x 2, 155 x 3

BB Romanian Deadlifts: 135 x 12 x 2, 155 x 10, 175 x 10

Landmine Reverse Lunges: 55, 65, 75 x 12
ss/w
Landmine 1-Arm OH Squats: (switch arm halfway through set) 55, 65, 75 x 10

Machine Leg Presses (feet high and wide on platform): 130, 190, 210, 230 x 20
ss/w
Machine Calf Extensions: 130 x 4 x max reps

Machine Seated Ham Curls: 90, 110, 130 x 20
ss/w
Machine Seated Leg Extensions: 90, 110, 130 x 20

*Treadmill Incline Walk 30 mins x #10 setting X 3.6mph

44

Wednesday_6/31_Delts.Traps

BB OH Press: (alternating front/behind the neck reps) 45, 65, 95, 105 x 10-20

Seated Plate Loaded Machine OH Press: 90, 190, 240, 250 x 10-20, 280/240/90 x max reps dropset x 1

Smith Machine Snatch Grip Upright Rows: 90, 100, 105, 115 x 10-15, 135/115/95 x max reps dropset x 1

Pec-Deck Rear Delts: 70, 90, 100 x 10-15

Cable Leaning Side Raises: 20, 30, 30 x 10-12, 40/30/20 x max reps dropset x 1

DB Shrugs: 65’s, 75’s, 85’s, 95’s, 105’s x 10-25

Smith Machine Behind Back Shrugs: 135, 225, 275 x 12-20, 315/225/135 x max reps dropset x 1

Cable HP 1-Arm Rear Delt Flies: 50, 40, 30 x max reps burn sets

*Incline treadmill walk/jog 10incline x 25 mins

45

Thursday_7/2_Arms

Close Grip Pull-ups: 10x3

Wide Grip Dips: 15x3

DB Curls: 8-12 x 4
ss/w
Seated DB Behind the neck Extensions: 8-15 x 4

Bentover Cable Curls: 12-15 x 3
ss/w
Bentover Cable Extensions: 10-12 x 3

Standing 1-Arm Cable Curls (HP facing stack to ear): 10 x 3
ss’/w
1-Arm cable Push downs: 10 x 3

Smith Machine Behind the Back curls: 10 x 3

Incline DB Inward Extensions: 10-12 x 3
ss/w
seated Curls: max reps x 3 (burners)

Cable Rope Pull-downs: max reps x 3
ss/w
1-Arm Cable Curls Facing away from stack: max reps x 3

*incline treadmill x 30

46

Fri_7/3_Full Body Friday

BB Hang Cleans Cleans: 5x5

DB Sumo Squats: 10x4

Incline DB Flies:10-15x4

Face Pulls: 15-20x4
ss/w
Straight Arm Rope Pull Downs: 10-15x4

*Not feeling the workout or very strong so called it quits (doesn’t happen very often but I knew it just wasn’t my day)

*25 mins incline treadmill

47

*This week starts my change in programming.

Going from the classic BB or Bro split to a P/P/L/P/P and another L on Saturdays if i can make it in.

So the split will look something like this:

M:Chest/Shoulders/Tris
T:Back/Traps/Rear Delts/bis
W:Quads/Hams/Calves
Th:Chest/Shoulders/Tris
F:Back/Traps/Rear Delts/bis
Sa:Quads/Hams/Calves (optional, time permitting)
Sun: Rest

Ive also played with the idea of this:

M:Chest/Shoulders/Tris
T:Back/Traps/Rear Delts/bis
W:Quads/Hams/Calves
Th:Chest/Shoulders/Tris
F:Back/Traps/Rear Delts/bis
Sa:Rest
Sun:Rest
M:Quads/Hams/Calves
T:Chest/Shoulders/Tris
W:Back/Traps/Rear Delts/bis
Th:Quads/Hams/Calves
Fri:Chest/Shoulders/Tris
Sa:Rest
Sun:Rest
etc etc…

Ideally i would have a rest day following each cycle of P/P/L. Unfortunately training on the weekends isn’t always conducive with my schedule. However i want to train 5 days per week minimum and hit each bodypart twice per week. M-F after work are always open for me to train and I always have a massive meal waiting for me PW. I believe i can handle this because i am in a caloric surplus and am getting 6-8 hours of sleep per night and sometimes more on the weekend.

Im excited to see how my body responds to this split. Ive never worked these muscle groups together consistently and have never been on a PPL program. Results to follow…

48

Mon_7/6_PUSH

DB Press (Slight Decline): 40,50,70,80,90 x 8-20

Smith Machine Press (Slight Incline): 135,175,195,195,205 x 10-15

Incline Cable Flies: 20,30,40,50,60/40/20 x 12-20 dropset

BB OH Press (Front to behind the neck alternating): 65,85,95,115 x 8-20

Leaning 1-Arm DB Side Raises (Slight bend in waist): 20,20,25 x 10-12

Dips: BW x 3 x 12

Flat Bar Cable Underhand Pulldowns: 85,100,115,130/85/60/35 x 12-20 dropset

Cable Bentover Tricep Kickbacks: 20,30,20 x 10-12

Bentover Cable Flies: 30,40,50 x Max Reps

49

Tue_7/7_PULL

Dead Stop BB Rows: 135,175,175,185 x 10-20

1-Arm Lat Pulldowns: 40,60,70,60 x 10-12

Seated Cable Row (Close Grip sitting on elevated foam blocks): 120,135,150,150/120 x 10-15 dropset

Smith Bentover Rear Delt Rows: 95, 115, 135, 135/115/95 x 10-15 dropset

DB Shrugs: 70,80,95,75 x 12-20

Face Pull (palms facing in with external rotation): 35,40,45,40 x 12-15
ss/w
Straight Arm Rope Pull Downs:65,75,85 x 10-15

Kneeling Cable Rear Delt Crosses: 20,30,40,50 x 12-15

DB Curls: 30,35,40,50/40/30/20 x 10-15 dropset

Cable Curls (facing stack): 30,40,50,50/20 x max reps dropset
ss/w
Cable Curls (away from stack):20,30,30,20 x max reps dropset

50

WED_7/8_LEGS

BB Front Squatz: 95,115,135,145,135 x 5-12

BB Rom. DeadZ: 135,155, 175, 195 x 10-12

Smith Machine Inverted Leg Press: 135, 185, 205, 255, 305, 355 x 12-20
*I had never tried this exercise. I used to love the inverted leg press machine at the GOLDS i used to lift at down in MA. I did some reading up and it seemed to have good reviews. I set the safety bars just high enough to get under it with my legs getting into the pressing position. Pressed right off the safety poles so i didn’t have to worry about spinning the hooks with my feet. I got some funny looks from some of the guys at the gym. Mostly the younger, skinny, no muscled, arms/chest/arms/chest warriors. The guys who know what they are doing seemed interested and all gave looks of approval. Either way, I could care less what anyone thinks about how i train. I’m one of the biggest dudes at the gym and seem to be the only one deadlifting, squatting, putting up weight on a daily basis. All of this is irrelevant to the exercise, but I find it funny how so many judgmental people frequent the gym these days. I remember starting out in high school and the vibe was so much different than it is now. People treated you with respect regardless of your age, size and training methods. If you were there, you were a part of the elite society who actually gave a damn about pushing your body and your mind to its limits. These kids now a days are more about the gym selfies, hanging out and don’t seem to lift in a way to actually put on any appreciable size. If thats what you are going for…more power to you. I just dont remember ever being in that mindset. Ever since I started out, its always been about lifting heavy and trying to put on as much muscle as possible. Of course now I lift with much more control and smarter. But I haven’t dropped the big weights and adding slabs of beef mindset. I always looked up to and respected the older guys who had put in there time. Shits so different now. It doesnt stop me though. Bodybuilding is all about self motivation. I dont need the reinforcement of the guys who are in there wasting there time. There are still a few left who come in to clang and bang. But the mindset is so much different than it used to be.

Sumo Squat Jumps: 45 plate x 4 x 12 BW squats at the end of each set

Landmine Reverse Lunges: 45, 55, 65 x 10 (legs torched at this point)

Prone Leg Curl Machine: 70, 90, 110 x 12-15 10 partial bottom reps following each set

Single Leg Press: 70, 90, 110 x max reps
ss/w
Leg Press (low, close foot placement): 170, 190, 210 x max reps

51

THURS_PUSH_7/9

DB Twist Press (John Meadows special, two 1/2 reps followed by a suppinated twist press w/squeeze at top): 40,50,60,70,80,90 x 8-20

Incline BB (focusing on squeezing the chest through entire neg): 95, 135, 155, 175, 135 x 10-15

Seated DB Side Raises: 20,25,30,25/15,25/15 x 10-15 2 dropsets

Ladder Push-ups (John Meadows Special. Set the pins in a power rack at 2-3 different levels in the bottom 1/4 of rack. Start on the ground doing regular pushups, move up to the first set of pins using the BB to do Incline Pushups, Move up to the next pin following that set etc etc. As you go higher the move becomes easier but with all the lactic acid build up it feels much harder.): Floor/knee height/waist height x 3 x 10-15 each level

Lying Cable Incline Flies (best exercise for feeling upper chest, cables directly out from sides):30,40,50,60,60/40/20 x 12-20 dropset

Rope Pulldown Superset (John Meadows Special; first half of set holding bottom of rope doing bottom partial reps for contractions. Grab the rope up at the top for second half, pump only the top half of rep to get the stretch): 110, 130, 150, 150/110/80 x 12-18 dropset

Single Arm Cable Pulldowns: 30,40,50,50/30/20 x 10-15 dropset

Seated Dip Machine Push Downs: Full Stack x 3 x max reps final dropset for max reps

*Treadmill x 45 mins x HIIT/incline walk/jog

52

FRI_7/10_PULL

DB Deads: 70’s, 80’s, 90’s, 100’s x 10-15

Meadows Rows on Plate Loaded T-Bar Machine: 25, 50, 75,100,100/50 x 10-15 dropset (all weight plus 30 lb unloaded machine)

Kneeling HP Cable Rows: 40, 50, 60 x 12-16

Bentover Smith Rear Delt Rows: 95, 105, 135, 145, 145/115 x 10-20 Dropset

Bentover Cable Rear Delt Raises: 20, 30, 30 x 12-15

Incline Bench Shrugs: 40’s, 50’s, 60’s x 12-16 *slow reps with pause at peak contraction

DB Curls: 25, 30, 35, 50/20 x 10-20 dropset burnout
ss/w
Band Work for rear delts: x 3

Cable Curls: 30, 40, 50/20 x 12-16 dropset

Long Rope Straight Arm Pulldowns: 65, 85, 95, 105 x 12-20\

*20 min incline walk

53

MON_PUSH_7/13

DB Twist Press: 40,60,70,80 x 10-20

BB Low-Incline Pin Presses: 135,155,175,165 x 6-12
ss/w
Push Up Bar Stretches: max reps

DB Seated Side Raises w/swing finishers: 25,30,40,45 x 10-12/max reps

Smith Machine Kneeling OH Presses: 95,115,135,115 x 8-15

Incline Bench Cable Flies: 30,40,50,50/30 x 10-15 dropset

Rope Pull-downs (Meadows Style - full reps w/top half finishers holding high on rope): 85,100,120 x 10-15/max reps

Standing DB OH Extensions: 50,60,70,75 x 8-12

Machine Flies on Pec-deck: 110,130,150,150/90 x 12-18 dropset

Seated Dip Machine: Full Stack x 3 x 8-12 final dropset x 3 drops x max reps

54

TUE_7/14_PULL

Straight Arm Pull-Downs: Warmup

Pull-ups (changing grip each set): BW x 3 x max reps

Plate Loaded T-Bar Row Machine: 45,90,135,135/90/45 x 8-15 dropset

Bentover Rear Delt Flies (Head resting on incline bench finishing sets with swings): 10,20,25,40,15 x max reps

Lat Pull-downs (using double cable pulldown, hands suppinated): 100,120,140,160/120 x 10-15 dropset

Rope Face Pulls (cable set at face height, shoulders pinched, elbows high, squeezing peaks in rear double-bi pose): 4 x 10-18

DB Curls (dropsets/straight sets/single handed running the rack etc): 25-50 x 4 x max reps

Smith Machine Behind the Back Shrugs: 135,225,275,315,315/225,135 x 12-20 dropset

Cable Curls: 30,40,50 x 10-12

Wide Bar Double Pulley Attachment Seated Curls (starting set with wide, to medium to close grip): 60,70,80 x max reps burner
ss/w
Straight Arm Pulldowns Wide Bar Double Pulley: 80,90,100 x max reps burner

*40 mins treadmill x sprints x incline walk x jog x incline sprints

55

LEGS_WED_7/15 *volume, volume, volume!!!

BB Low-Back Squats: 95,135,155,175,185,205,135 x 6-15

Smith Machine Inverted Leg Presses: 135,225,315,365,405 x 10-20

DB Bench Step-Ups w/Knee Raises: BW, 20’s, 30’s, 40’s x 10 each leg then switch sides

T-Bar Row Machine Romanian Deads: sled, 45, 65, 90/ 45/sled x 10-15 dropset

Speed Jump Squats (hugging plate): 25,25,25 x 15/5 low pumps

Ham Focused Leg Press Machine (feet placed high with toes pointed out): 170, 230, 290, 315, 350, 370/210/110 x 12-20 dropset

Seated Extensions: 110, 130 x 2 sets of “21’s”

Prone Curls (ankles extended): 70,90 x 2 sets of “21’s”

*20 min Treadmill Incline Walk x 10 incline x 3.5mph

*Decided to move calves to my PUSH days. This workout was awesome. Loving legs more and more the stronger i get and the more they grow. Definitely seeing some noticeable gains. My legs have always been a weak point, but i always neglected them. I would do them, but i never put any serious effort into making gains. Now I’m squatting ass to grass, feeling the contractions and actually working the muscle instead of just going through the movements. I think legs is my new favorite bodypart and i have so much work ahead of me. Its the only body part that I’m actually seeing visible changes month to month. The better my legs get, the stronger i feel overall.

56

THUR_7/16_PUSH

57

THUR_7/16_PUSH

58

THUR_7/16_PUSH & CALVES

Smith Machine Bench Press (slight decline): 135, 185, 205, 225, 245/135 x 10-15 +dropset

BB Push Press: 95, 135, 155, 175, 135 x 4-10

Cable Flies (3 sets chest level, 3 sets HP): 30,40,50,65,30,40,65/30/20 x 12-20 + dropset

Leaning Side Delt DB Raises: 20, 25, 30 x 10-15 *finsished with a set of swings with 50’s

DB Pullovers (focus on squeezing upper chest): 45, 50, 60, 70 x 12-15

DB Squeeze Press (no hex DB’s, this was going great until i smashed my thumb between two 40’s): 30, 40, 40 x 10-12

V-Bar Tricep Pushdowns: 80, 90, 110, 130 x 12-15
ss/w Band flies

Single Arm Cable Pulldowns: 20, 30, 30 x 12-20
ss/w Band Pull Aparts and front to behind the head stretching

Dip Machine (chest high and out): Full Stack x 3 x max reps + dropset

BB Calf Raises (bar on lower back, front of foot on plate, heels on floor): 135, 175, 185, 185 x max reps

59

Fri_7/17_PULL

Single Arm Landmine Rows (Found an awesome way to do these. Stand as far forward on the bar as you can, bentover,You can pull the bar back behind you and really get an awesome squeeze on the lats, my new fave): 45,55,65,75 x 10-15

Med-Grip Lat Pulldowns (Seated Reversed/leaning back): 110,130,150,170/120 x 8-15 dropset

Bentover BB Rear Delt Rows: 95, 115, 135, 145 x 10-12

Reverse Pec Deck Flies: 90,110,130 x 12-16

DB Spider Curls w/ Incline Shrug Finishers: 25,30,30 x 10-12 shrug for max reps

Cable Curls w/plate shrug finishers: 30,40,50,40,30 x max reps shrugs for max reps

60

Sunday_Conditioning_7/19

Went up to the HS to do some HIIT

Jog x 10 mins

Sprints, lunges, bulgarian Splits, step ups, push-ups, incline push ups, prisoner squats etc x 25 mins

5 min jog cool down