Tuesday 5/1/12
[u]Shoulders/Arms[/u]
BB Press
45x10,10
95x15
125x10
135x8
155x6
Wide Upright Rows
45x12
95x10
115x6
125x4
Seated DB Lateral Raises
17.5x12
20x12
25x12,12
BB Curl
45x12
95x12,12
85x12,12
Seated DB Hammer Curl
35x12,10,10,10
JM Press
45x12
95x12
115x12,12,12
Rope Cable Extensions
50x12x4 sets
Ez Bar Wrist Curl
30x15x3 sets
Wednesday 5/2/12
[u]Legs/Calves[/u]
Squat
45x10
95x10
135x5
185x5
225x3
250x5
285x5
325x5 (Belt)
DB Lunges
40’s x 12,10,10 per leg
Leg Press Calf Raise
200x15x5 sets
Single Leg Curls
40x12x3 sets
Good Mornings
95x12x3 sets
Thursday 5/3/12
Chest/Back
DB Flat Press
50x15
60x12
80x10
90x8
100x6
DB Incline Press
70x12,12,12,8+3
DB Pullovers
60x12
80x12,12
Wide Grip Pullups
10 sets of 5 with bodyweight
Cable Pulley Row
140x12
160x12
180x12,12
Friday 5/4/12
[u]Shoulders/Arms[/u]
Arnold Press
20x15
40x12
55x10
60x8
70x6 - We’ll call this a PR and progress from here
BB Wide Upright Rows
45x15
95x10
115x6
135x4 - PR
Seated DB Lateral Raise
20x12,12
25x12,12
EZ Bar Preacher Curl
70x12x4 sets
DB Incline Curl
20x12
25x12
30x12,12
JM Press
45x12
115x12x4 sets - (PR, time to increase the weight)
Overhead Triceps Extension
50x12x4 sets
DB Wrist Curls
25x15x3 sets
Saturday 5/5/12
[u]Legs/Calves/Lower Back[/u]
Deadlift
135x5
195x5
235x5
285x3
315x5
365x5
410x5 - Beltless PR
*All sets were beltless
Band Deadlifts (Short Mini Band ~72.5 lb at top)
225x5x3 sets
Leg Press (feet close together)
400x12x3 sets
Seated Calf Raise
90x15x3 sets
Monday 5/7/12
[u]Chest/Back[/u]
Flat Bench Press
45x15
95x12
135x10
185x10
205x8
225x6 (Volume PR)
Incline Bench Press
45x15
135x12
155x10
175x8,10 (Volume PR’s - Rested a bit longer on the last set, hence more reps)
DB Pullovers
70x12
80x12,12
Chin ups
8 sets of 6
1 set of 2
Total of 50 reps
DB Rows
90x12x3 sets
Tuesday 5/8/12
[u]Shoulders/Arms[/u]
BB Press
45x15
95x15
115x10
135x8
160x6 (Volume PR)
BB Wide Upright Row
95x10
115x6
145x4 (PR)
Seated DB Lateral Raises
20x12
25x12
30x10+2
20x12
BB Curls
85x12x4 sets
Swiss Bar Curls (Small swiss bar)
Bar + 30 x 12 x 4 sets
JM Press
95x12
135x12,12,11,10
Rope Extensions
50x12x3 sets
DB Wrist Curls
25x15x3 sets
Wednesday 5/9/12
Legs/Calves
Squat
45x10
95x10
135x5
185x5
225x3
275x3
305x3
345x3 - Belt, EZ
DB Lunges
40’s x 12,12,12 per leg
Single Leg Curls
35x12
45x12,10+2 partials
Leg Press Calf Raise
200x15x5 sets
Good Mornings
95x12x3 sets
Haven’t posted for a few days, but here are the workouts for Thursday and Friday of last week…
5/10/12 Chest/Back
Flat DB Press: 40x15, 60x12, 80x10, 90x8, 100x6 - Much easier than last week
Incline DB Press: 70x12,10,10,9 +4 partials (less rest between sets)
DB Pullovers: 70x12, 80x12, 90x12 (PR)
Pullups: 8 sets of 6 and 2 sets of 4 (Total of 50 reps)
Cable Pulley Rows: 160x12x4 sets - nice squeeze in the back
5/11/12 Shoulders/Arms
DB Arnold Press: 20x15, 40x12, 55x10, 60x8, 75x6 (PR)
BB Wide Upright Row: 95x10, 125x6, 145x4
Seated DB Lateral Raise: 25x12x4 sets
EZ Bar Preacher Curl: 70x12x4 sets - short rest periods
DB Incline Curl: 25x12x4 sets - short rest periods
JM Press: 95x12, 135x12,12, 115x12, 95x12
Overhead Triceps Extension: 50x12x3 sets, then short rest and 40x12
Monday 5/14/12
[u]Chest/Back[/u]
Flat Bench Press
45x15
95x12
135x10
185x3
210x3
235x3,3
All sets done with a 2 second pause on chest
Incline Bench Press
45x12
135x12
155x10
185x10,10 (PRs!)
DB Pullovers
80x12x3 sets (Volume PR)
Chins
7 sets of 6 and 1 set of 8 (total of 50 reps)
KROC Rows
60x10
80x10
100x30 (PR - no straps, chalk only)
Did some paused benching and it’s heckuva lot harder than touch and go, that’s for sure. The Kroc rows were absolutely fucking awesome. Inspired by today’s article to bring them back instead of just doing regular 8-12 rep dumbbell rows.
Tuesday 5/15/12
[u]Shoulders/Arms[/u]
BB Press
45x15
95x15
115x10
135x8
170x6 (PR)
BB Wide Upright Row
95x10
125x6
150x4 (PR)
Seated DB Lateral Raise
25x12
30x12
35x10 (PR)
25x12
BB Curls
95x12x4 sets (volume PR)
Swiss Bar Curls
Bar + 30 x 12,12
Bar + 40 x 12 (PR)
JM Press
95x12
135x8x4 sets (volume PR)
Rope Extensions
50x12x3 sets
Mad Gainz right hurr. Legs tomorrow
Wednesday 5/16/12
[u]Legs/Calves[/u]
Squat
45x10
95x10
135x5
185x5
225x3
285x5
325x3
365x1 (PR, belt)
DB Lunges
45’s x 10 x 3 sets
Single Leg Curls
50x8x4 sets
Leg Press Calf Raise
200x15x5 sets
Good Mornings
95x12
115x12,12
Comments
Although I was feeling sluggish at 7pm going to the gym, I had an awesome workout nonetheless. I plan on hitting the weights in the morning from now on, because 4 hours of straight class drains me. Told myself I’ll hit a weight PR today and do just a single and 365 was on the menu. I absolutely raped the weight. As soon as I unracked it, it felt light. It was easier than I expected, and the weight went up no problem. Used a belt and went 3-4 inches below parallel. I’ve realized that keeping my belt 1 notch looser helps me reach proper depth on squats and it overall feels better so I’ve been doing that. Tomorrow is chest and back.
Decided to fuck around with bands every other chest workout. Here’s how it went:
Thursday 5/17/12
Chest/Back
Reverse Band Bench Press (Short Mini Bands)
135x8,6
185x10
225x8
255x6
First time doing these, just feeling it out.
Band Bench Press (Short Mini Bands)
135x6x3 sets
Incline DB Press
65x12
70x12
75x10
Minimal rest periods
Bodyweight Dips
4 sets of 12
WideGrip Pullups
7 sets of 6
2 sets of 4
Total: 50 reps
Cable Pulley Row
160x12x4 sets
Flexing the back for a second to feel the muscles work
Comments
It was cool to fuck around with bands and get the feel for what reverse benching is like. I’d like to incorporate more of it into my routine and see if it’ll carry over to my regular bench press.
Friday 5/18/12
Shoulders/Arms
DB Arnold Press
20x15
40x15
55x10
65x8 (Vol.PR)
75x6
Wide Upright Row
95x10
135x6 (Vol.PR)
150x4
Seated DB Lateral Raise
25x12
30x12,12,12 (Vol.PR)
Ez Bar Preacher Curls
65x12
75x12,12,12 (Vol.PR)
Incline DB Curls
25x12x4 sets - 30 second rest
JM Press
95x12
135x12,12,12 (Vol.PR)
Overhead Rope Extension
50x12,12,12
Comments
Insane Triceps Pumpz. Love the shit out of JM Presses, probably my favorite triceps exercise. Lots of volume PRs today. Goal is to keep improving workout to workout.
Monday 5/22/12
[u]Legs/Calves/Lower Back[/u]
Deadlift
135x5
185x5
225x5
275x5
315x1
365x5
410x3 (belt - loose)
475x1 (PR! - belt - tight)
All sets were done with a dead stop and reset after each rep.
Band Deadlift (Short Mini Bands)
225x3
315x3
405x1
Again, reset after each rep.
Leg Press (Feet close together)
400x12
490x12
580x12
670x12 (PR)
Single Leg Curls
50x9,9,9,6 dropset to 25x10
Seated Calf Raise
105x12x4 sets
Comments
Spreadsheet had me pulling 460 today, but I felt like going for a heavier single. Used bumper plates today just for the heck of it and the 475 loaded on the bar looked like a shit load more. It was the easiest PR I’ve hit. There wasn’t any grinding or struggle. It took a total of about a second to complete. I know I’ve over 500 in me at this point. Really like using the close stance on the leg press machine, because it engages the upper portion of my rectus femoris much more and I can feel the muscle working, which I only ever feel when doing sprints. Solid session. Chest/back tomorrow.
Tuesday 5/22/12
[u]Chest/Back[/u]
Flat Bench Press
45x12
95x10
135x10
195x5
225x3
250x1 (Weight PR)
All reps done with a pause on the chest.
Incline Bench Press
45x12
135x12
165x10
185x10,10
DB Pullover
80x12x3 sets
Chins
10 sets of 5 reps
Kroc Rows
60x10
80x10
110x20 (straps)
Comments
As soon as I started pressing the barbell I felt my hands hurting from yesterday’s pulling sesh. By the time I got done with the 50 pullups, they were in so much pain that I was about to skip the kroc rows. Then I realized…what if I used straps? Great idea… 110x20 was ezpz and the hands didn’t hurt much from it. Also, paused benching sucks balls. It’s so much harder than touch and go.
Wednesday 5/23/12
[u]Shoulders/Arms[/u]
Barbell Press
45x15,10
95x5
115x5
135x5
155x5
Wide Upright Row
95x10
135x6
155x4
Seated DB Lateral Raises
25x12
30x12,12
25x12
BB Curls
85x12x4 sets
Mini Swiss Bar Curls
Bar+30x12,12,12 → dropset Bar+20x12
JM Press
95x12
115x12
135x12
145x8 (failure, triceps gave out)
Rope Extensions
50x12x3 sets
Comments
Was dead today. 155 felt heavy on the press and by the time I was done with the lateral raises I was fried. Pushed through it and somehow felt more energetic when I got to the JM Presses and the rest of the workout was fine.
Friday 5/25/12
Skipped yesterday and the gym is currently closed on the weekends so 2 a day. Here’s how that went…
[u]Legs/Calves (Session #1)[/u]
Squat
45x10
95x10
135x5
185x5
225x3
255x5
295x5
335x5 (belt - loose)
Jokes
Leg Press (close stance)
400x12
490x12
580x12
670x12
Single Leg Curl
50x8x4 sets
Leg Press Calf Raises
200x15x5 sets
Good Mornings
95x12x2 sets
[u]Chest/Back (Session #2)[/u]
Reverse Band Bench Press (Mini bands)
135x10
185x10
225x8
260x5 - PR
Band Bench Press (Mini Bands)
145x5x3 sets
Incline DB Press
65x12
70x12
75x12 - Vol. PR
Pull Ups
50 reps with body weight
Cable Pulley Rows
120x12
140x12
160x12
180x12
Comments
I’m exhausted.
Tuesday 5/29/12
[u]Back/Biceps[/u]
Deadlift
135x5
185x5
225x5
295x3
320x5
370x5
420x5 (No Belt PR)
WideGrip Pullups
BWx10,10,8,8
T-bar Row (25lb plates)
4px12
5px12,12
4px12
WideGrip Lat Pulldown
120x12x3 sets
Kroc Rows
60x10
80x10
100x20 (chalk)
Incline DB Curls
25x12x4 sets
30 seconds rest
Mini Swiss Bar Curls
Bar + 30x12,12,12
Bar + 20x12
Wednesday 5/30/12
[u]Chest/Triceps[/u]
Bench Press
45x10
95x10
135x5
175x5
200x5
230x5 (Very easy)
Incline Bench Press
135x12
175x12
195x10 - PR
155x10
DB Decline Press
70x12x3 sets
DB Pullovers
70x12x3 sets
Cable Flyes
20x12x3 sets
Rope Extensions
50x12x4 sets
Single Arm Reverse Extensions
20x10,10
15x10,10