Tuesday May27
Max Upper
A)bench press flat
Barx10
135x8
155x5
185x5
205x5
225x4
245x1
265x1
270x1 PR
B) Incline db press(palms out)2xmax res
65x13
65x9
Super Set:
C1-Db rows 3x10 (70lb)
C2-Seated Db Power Cleans 3x10 (10lb)
D) Traps Db Shrugs
80x8
80x8
80x8
80x8 (short rest)
E) Elbow flexor EZ Bar curls
50x10
50x10
50x10
Notes;
Felt very strong on the bench and with someone to spot me(friend was there), for once it was safe…now im 30lbs short of 300…
Wednesday May28
Played hockey for 1h30min,
…
Sunday…Jun01
Well only one workout last week, been lazy as hells…im ready for the shotgun method!
Day 1 Shotgun workout
Day 2 Troubleshooting workout
Day 3 Off
Day 4 Shotgun workout
Day 5 Troubleshooting workout
Day 6 Off
Day 7 Off
Monday Jun02
A-Pulls up
bwx6
bwx6
bwx6
bwx6
bwx5
bwx4
bwx4
bwx4
B-Push Press
95x6
115x6 (but to hard)
95x6
95x6
95x6
95x6
95x6
95x6
C-Deadlifts
225x6
225x6
225x6
225x6
225x6 sumo
225x6 sumo
275x6 sumo
275x6 sumo
Notes;
Kick ass workout, good to back back in the gym with motivation.
Tuesday Jun03
A-Standing Dumbell Lateral raises
15x12
15x12
15x10
15x10
15x10
B1-Zottman curl
30x7
30x7
30x6
22.5x6
22.5x6
B2-Decline Dumbell Extension
30x7
30x7
30x6
22.5x6
22.5x6
C-Seated Calf Raise (hammer strenght machine)
45x12
45x12
45x12
45x12
45x12
Extra work:
D-Barbell Complexes edt style 15min
Deadlift
Romanian deadlift
Bent-over row
High pull
Power clean
Front squat
Push press
Back squat
Did 12 rounds with 85lbs barbell
E-Cardio
25min with five 1 minute sprint,incline 11.5 and a little less for the sprints.
Thursday Jun5
A)Bench press(flat)
185x6x2
205x6x4
B)Seated cable row medium grip
165x6
C)Squat
225x6x6
notes;weightxrepxset
Saturday Jun07
A-Standing Calf Machine
165x10x5
B1-Spider curl
50x7
70x6
60x6x3
B2-Skull Crusher
50x7
70x6
60x6x3
C-Rear delts raise
10x10x5
Tuesday Jun10
Upper (chest-back special)
A1)Bench Decline
185x8 warmup
225x5x4
225x4 rest 10sec + 2 more reps
A2)Wide grip Pullup
Bwx5x5
B1)DB Incline press
75x6x3
B2)DB Rows
75x8x3
C1)Incline Flyes
35x12x3
C2)Bent over rear delts raises
10x10x3
Notes; wont be able to continue shotgun method, not sure if i be able to perform 4 workout/week. I will split lower/upper whole body or something like it…
Wednesday Jun11
Circuits for fatloss day (special)
A:3x12reps
Military Press
Stepups
Chinups
Good Mornings
Crunches
B:2x12reps
Bent Over-Row
Squats
Pushups
Sumo DB Swing
Lying Leg Raises
C:2x12reps
Standing EZ Curls
EZ Curl Bar Skullcrushers
Standing Calve Raises
DB Lateral Raises
Decline situp
Notes;
I tought will be easy to perform early in the morning but still to many peoples around. I feel complexes are better, easier and more convenient in the gym, so that what i going to do on my next fatloss day!!
Thursday Jun12
Max Upper
A)Decline Bench (5 reps max goal)
135x8
185x5
205x5
225x5
235x5
245x4
B)DB Press palms out
70x10
70x9
70x8
Super Set:Back
C1-Dumbell Rows 3x10 (weight 70)
C2-Bent over Rear Delt Fly 3x10(weight 10)
Super Set:Shoulders
D1-25lb Plate Front Raises 3x10
D2-Shoulder lat raise 3x10 (weight 10)
Super Set:Guns
E1-Hammer curls 3x10 (weight 30)
E2-Decline tris extensin 3x19(weight 20)
Notes; Max upper kind of 2 days in a row just because i feel like i. Kind of ws4sb is my favorite template!