Back/dead/hams
Dead 475x2 (felt heavy today)
Dead 415 3x3
Power Shrug 375x5,5,5,5
DB RDL 110x 12, 12
Neutral Pulldown 190x8,8
HS low Row 3ppsx8,8
Felt like a good workout, deadlifts were shitty though. Really like the HS low row machine, can get a very good squeeze in my lats and upper back.
Looks like i haven’t posted in a bit. Will post the last three workouts that I did.
Last thursday: Arms and chest
Bench 225 2x10
HS Dips 8platesx 6,6,4,3
Pin CUrls 85x 5,5,5,4
Overhead ezbar ext (forget what its called) 80x15,15,15 first time doing these, nice stretch and good pump
EZ Curl 90x 15,15,15
DB Kickback (meadow’s style) 20x18,15
COncentration curls 30x15,10
Last Friday: Squats
Squat 385x1 235x10,10,10,10,10
Donkey Calf stackx12,8,7
Cable Crunch somexsome
This morning: Chest
Bench 330 2x2
CG Bench 295 2x2
Incline 275 2x2
Standing Calf Stackx 20,16,15,15
All caught up now, everyone keep lifting hard and heavy. Gotta increase the calories the next little bit, so good eating as well to all 
SHoulders
PushPress 225 5x3
DB Lat Raise 50x10,10
Bent Lat Raise 65x9,6
Cable Lat Raise 15kg 12,12
Cable Crunch Stack 3x20
Donkey Calf stackx 14
Then did a mile on the treadmill, just a nice brisk walk. Going to start adding in more cardio, maybe 2-3 times a week. nothing serious, but a mile here and there, trying to decrease my time each bout. Starting to have some troubles breathing, could be the asthma coming back, but probably just that I’m a lazy sob. anyway, shake time, everyone have good lifting sessions.
Back day. I switched it up a little bit this week, since I’m doing deload squats, I moved my dead/hamstring work to friday along with 5x10 squats
Back:
BB Row 315 3x5
B1 Pullups 5x6
B2 Power Shrugs 5x5
Lat pulldown 150 3x10
HS Low Row 2p 3x10
The pulldowns and low row were just pump sets, didn’t focus on the weight, just the squeeze. All in all felt pretty good, the lats got a decent pump. GOtta go study for a quiz, happy lifting!
So the GF came down from ottawa this weekend, so I took a couple days off
Sunday’s Workout
Dead 495x2
Speed squat 5x3 and 225x10 just to work on form
walkouts 3x5
Donkey calf stack x 16,10,10
This mornings workout
Bench 345x1, 315x2 was supposed to get 345 2x2 but that didn’t happen. first time I’ve failed on this program, gonna eat a shit load this week and hopefully that ups my strength. ALso forthe light bench day gonna try and focus on the very bottom of the lift to strengthen that up
cg 305 2x2
Incline 285 2x2
Side Bends 115 3x10
Standingcalf stackx22,18,16
Shoulders this morning boys and girls:
Seated DB OHP: 80x8,6,6 I haven’t done this exercise in quite some time, so I took it light, definately could’ve gone heavier, but it felt good nonetheless
DB Lat Raise 50x10,10
Bent Raise 50x15,12 tried to reallly squeeze the rear delts, less sloppy form as well
Cable Lat raise somex12. Just did this nice and relaxed, got some blood flow, more therapeutic than anything really
I was going through ebomb’s log and I noticed he was doing a version of PRRS. I remember trying that in highschool (not seriously mind you) and I figure after next week I’ll start doing that again. It’s a sound program not tooo high volume. I’ll give it a shot.
Arms and Light chest:
BBBench 225 4x5 2 second pause at the bottom of each rep
Pin CUrls 85x6,6
HS DIPS 8px6,6
EZ CURL 110x10,10
French Press 110x10,10
Concentration Curl 35x12,12
Cable Tri Pushdown 65x14,12
Good pump in the arms. The pause on the bottom of the bench felt really good, definately my weak point.
Well i didn’t post friday’s leg day. So here it goes.
Squats365x5 235 5x12
Donkey Calf with a pause at the bottom stack x 10,7,5
Lying Leg Curl 175x8+4+2 RP
My ass was killing me after those squats lol good burn, wobbly legs
Today’s workout. Now i was doing the COan bench program, and today was the final week. It was callin for 370x1 but there was no way in hell that i would’ve been able to do that. Need to gain more weight, gotta be better with my eating habits.
BBBench 315 3x3, this felt really smooth
CG Bench 295 3x3
Push PRess 225x5,3
DB Lat Raise 60 3x5
Rear Delt Raise 60 3x6
The raises had a nice explosive contraction. We’ll see what the plan is for the next little bit. Still have to figure that out. From before I was thinking PRRS, but we’ll see.
Baby got Back:
BBRow 320 3x5
Lat PD 210 3x6
HS Low Row 4pps 3x6
Wide High Cable Row 150 3x6
Really tried to hold the contraction on the high rows. PR on BBRow today, not too hard. Definately going to be following PRRS except for legs now. Not too sure on a split
M Chest shoulders
T Back
W Arms
TH Lgs
Fri Width (lateral raises, pullups, abs and calves, and then cardio) maybe? If anyone wants to chime in. I just think ineed to work on my width both in the lats and shoulders.
So switched up the split, doing legs on wednesdays and arms on thursdays. Rest of the split is going to be the same.
LEGS:
Squats 385x3 240 5x12
Lying Leg Curl 185 3x6
Seated Leg Curl 160x5,5
150x5
And thats all she wrote. The squats had me pretty gassed, and my hip mobility stinks. Depth was ok on the squats, but the warmup was brutal. Anyway, went to wendy’s after: 2JBC’s,5 nuggets, and a chicken snack wrap thing. Was delicious. Didn’t have any food at home, thats why I went out. But just got back from the grocery store so I’m stocked up for the next little bit. Everyone Lift Strong and Eat Big!
Arms:
Pin Curls 85 3x6
CG Bench 275 3x5
ExCurl 130x6 120x6
French Press 120x6 130x6
Db Curl 85 2x6
single arm Cable Tri Ext: 90x7
Power day for arms. Nothing spectacular. CG sucked today, probs cause its the second time this week for me. Gonna switch that around. Not american, but me and my roomate are sort of celebrating thanksgiving by making a huge meal together. First time in 2 years we’ve done this, so kinda special, no turkey though. Anyway, for all you Americans out there, Happy Thanksgiving!
Width/deadlift day
Deads
500x1
Pullups
BW 10x5
Rope Cable Pullover
65 4x10
Lateral Raises DB Double Drop
35 x 10,10
25 x 10,10
20 x 10,10,20
Thats it. Felt a really good pump in my side delts. Pullups were all full rom. 500 Dead was super heavy, but i did it.
On a completely unrelated note, my forearms are puffing up do to some sort of allergic reaction, not good. Headed to the walk in clinic tomorrow morning. Wish me luck.
Chest and Shoulder, Rep Range 2/1/2/0 Tempo on everything unless noted:
Bench 275x6,6,5
Incline Flyes 50x10,10,10
HS Incline 2+25platesx12,12
HS OHP 2+25x6,6,6
DB Lat Raise 35x10,10,10
Bent DB Raise 40x12,12,12 (used a 1/2/1/0 temp on these, so the contraction was a bit longer)
All in all a good workout. Haven’t done any higher rep training for chest in like 2 monoths, so it was interesting. Very light weight on the flyes, but I haven’t done a fly movement for chest since the summer. Gonna make some pasta, then class. Good lifting everyone.
Back Day boys:
everything with a 1/2/1/0 tempo
BB Rows 275x6,6,6
Pullups BWx10,7
Meadow Rows 35+25x10,10
Neutral Pulldown 150x12,12
HS Low Row 3ppsx15
Everything felt smooth. Gonna start doing meadow Rows more often, but use them as a finisher instead. Ate lots of pasta and beef when i got home. Gonna try and gain a little bit of weight, 220 here I come. currently at 207.
Leg day, awww yeah
Squats 405x1 245 5x12
Db RDL 110 2x6
Lying Leg Curl 155x 10,9
Seated Leg Curl 110x12,12
Holy shmoly, I am done after that. Finally back up to 4 plates on squats, it went up quite smoothly, extremely happy with that. Then the high rep squats just killed me, cardiovascularly, def need to improve that lol. Anyway, pasta time. Peace.
Chest and Shoulders:
Bench 275 3x6
B1 BB Incline 225x8,6
B2 Pushups 15,15
HS Decline 3ppsx9+5+3
Cable Fly 90x10 70x10 50x10,10
A1 Db Lateral Partials 90x25,20
A2 DB Laterals 25x12,12
A3 Rear DB Raises 55x 8,8
6 ways 10x10,8
Shoulders were really pumped, chest felt really weak today, but all in all a good workout. Tomorrow is back and i’m looking forward to it.
Back day:
BB Row 315x7+4+2 RP
B1 WG Pulldown 150x10,10,10
B2 CG Pulldown 150x10,10,6
Kroc Row 130x20 each side
Back is nice and sore, not a super high volume day, but definately intense. PR on the BB Rows with 7, plus the Rest Pause. Time to eat and grow.
Seems I forgot about posting today’s workout.
Squat 385x5
245x15,15,14,10,10
Lying Leg Curl 185x8+4+2 RP
GHR BWx15,10,8
The squats absolutely destroyed me, was trying to get 5x15, but as you can see that didn’t happen. GHR was shit, lower back was completely done from the squatting. Just sore all over, the shock week of PRRS is definitly brutal. I guess just eating more should take care of that.
Shock Arms:
A1 Ez curl 110x10,10
A2 Reverse Curl 110x10,10
HS Dips 8platesx6+3+1 RP
C1 DB Curl 45x12,10
C2 Pin Curl 45x 12,10
D1 French Press 110x15,12
D2 CG Pushup BWx15,15
Cable Curl 100x15+80x10
Tri Cable Ext 120x16+100x10
Great pump, quick workout. Width tomorrow. Noticed in the mirror today that my lat width ‘seemed’ to be getting a bit better, might’ve just been the shirt, but who knows, maybe this is really working lol
Width day:
Rope Pullovers 50x12,12,12
Pullups BW 10x7
Lateral Raise 35x15,12,10 20x20,6(NA)
Donkey Calf Dropset to the max
Was an alright workout. Rope pullovers definitly my fave exercise right now. Pullups were a mix of actual pullups and neutral grip. Gonna switch things around a bit from now on.
monday:width
Tues: Arms
Wed: Legs
Thhurs Back
Fri: Chest and Shoulders
I feel with this splity i’ll more consistenly deadlift on my width day, as my legs are getting ridiculously sore from the squatting.