Military DB press 3 X 10@50
Side Raises 2 X 10@20 2 X 25@10
Front Raise 2 X 10@30 2 X 15@15
Rear Delts 1 X 5@150 2 X 10@110 2 X 20@70
Rotator cuff work 3 X 10@1
reverse grip tri pressdown 2 X 15@4 2 X 25@3
single arm tri ext 2 X 15@3 2 X 50@2
wrist curls 3 X 100@20
rev wrist curls 3 X 50@20
My legs are taking too long to recover at this point. My hamstrings are still very sore from a workout I did on wed. Also I am about to start a job that I move around a lot so having sore legs is not an option. What I plan to do is switch to a push/pull type workout.
My lower body would all be done on Friday morning because my legs usually function the day of the workout. So kind of a rough draft I am going to do mon, wed-chest, tri’s, shoulders, tue,thur- lats, traps, bi’s and Friday legs. The work I have been doing hasn’t really hit my upper body early the same as the lower so I want to increase the workload.
I was very limited for time when I got to the gym today. My car wouldn’t start in the morning and I was running about 30 min later than normal. I plan on doing a shoulder workout at home or possibly swinging back by the gym tonight…
Bench Press 4 X 15@185 last set 16
Incline DB press-3 X 15@50
Decline DB press 3 X 15@40
Machine Fly’s 2 X 15@150 2 X 15@90 1 X 25@50
Overhead rope tri ext-4 X 20@6
Rope tri press downs 4 X 20@4
Today I chose to focus most of my effort on my back because I feel I get enough bicep work doing this. I felt good throughout but next time I plan on doing a snatch grip RDL to add some back to that lift… I did the RDL because I am working on my postier chain and trying to get my hammies and glutes up to par with my quads… From many things I have read I think right now they are “dormant” so I am working on fixing that…
Wide Grip Lat Pull 4 X 12@10
Close grip Lat Pull 4 X 12@10
Seated Rows 4 X 12@8
Rows 4 X 12@130
Underhand grip seated rows 4 X 15@6
seated trap rows 4 X 25@6
shrugs 4 X 25@50
Upright Rows(smith) 4 X 10@95
RDL’s 4 X 20@95
Preacher Curls 2 X 10@60, 2 X 10@50 1 X 12@30(5 sec negatives)
I wanted to test my self a little on the bench today, the first 225 felt like a ton of bricks so did the 245 but once I hit the 275 everything after that felt very easy… The 185X20 was so light feeling I had to double check to make sure I hadn’t lifted 135… I guess I found that I need to go heavy then back off a bit when I go to test myself on reps at 225(I have a goal of 25 reps). Also the Military, side rases and front raises were done in a super set…
Bench Press 225X8, 24 X5, 275X5, 225X10, 225X10, 185X20, 185X15, 135X30
Incline DB press 4 X 12@40
Military DB press 4 X 12@30
Side Raises 4 X 15@15
Front raises(DB’s) 4 X 15@15
Rear Delts 4 X 20@70
Skull Crushers 4 X 25@50
Rope tri press downs 4 X 25@4
Lat Pull 15X8, 14X8, 13X10,12X10,8X15
Seated Rows 12X12,12X12,10X15,10X15,8X20
Rows 5X10@150
Trap Rows 5X20@8
Underhand Rows 5X15@8
Straight arm preacher Curls 60X10, 60X10,40X13
Preacher Curls 60X10, 60X10,40X13
20 Min Treadmill 322 cal burned
Gym session was rough this morning… I was supposed to work lower body but I woke up with a stiff back and a sore shoulder(shoulder has been bothering me all week) so I decided to work my rear delts and rotator cuf quite a bit. After that I hit the treadmill for 30 min and hit 519 cal… I don’t think the cal burned is very accurate but I think it is a way of keeping track of my intensity levels while on it…
I have been reading a lot about CT’s layering system and he recommends that I train for strength in order to maintain lean mass during a cut… I am going to take his advice and also ad some of the Layering system to my training once I figure out the right way to set it up for my lame gym…
You were wanting to get your lower/upper back stronger for stuff like squatting/deadlifts? If so, I would recommend some of these: good mornings (these can be awkward if done heavy), snatch grip deadlifts, front squats (best for upper back/abs when done for reps), romanian deadlifts (best for the back when done heavy) , conventional stance deadlifts from the floor, and suit case deadlifts.
An example workout could be:
conventional deadlift/snatch grip deadlift up to max set of three
romanian deadlift for a top set of 8
front squats 4X10-12
suit case deadlifts 4X8 (two sets for the left side, and two sets for the right side)
snatch grip deadlifts/front squats are good for upper back/ab strength (can’t keep your upper back tight squatting/deadlift, or your abs cave in) good mornings are good for lower back strength/ab strength, romanian deadlifts for glute/hamstring/lower back strength, conventional deadlift destroys everything from the calves to the traps basically, and suit case deadlifts are especially good for bring up ab strength.
I hope this helps you with your goals.
[quote]DSSG wrote:
You were wanting to get your lower/upper back stronger for stuff like squatting/deadlifts? If so, I would recommend some of these: good mornings (these can be awkward if done heavy), snatch grip deadlifts, front squats (best for upper back/abs when done for reps), romanian deadlifts (best for the back when done heavy) , conventional stance deadlifts from the floor, and suit case deadlifts.
An example workout could be:
conventional deadlift/snatch grip deadlift up to max set of three
romanian deadlift for a top set of 8
front squats 4X10-12
suit case deadlifts 4X8 (two sets for the left side, and two sets for the right side)
snatch grip deadlifts/front squats are good for upper back/ab strength (can’t keep your upper back tight squatting/deadlift, or your abs cave in) good mornings are good for lower back strength/ab strength, romanian deadlifts for glute/hamstring/lower back strength, conventional deadlift destroys everything from the calves to the traps basically, and suit case deadlifts are especially good for bring up ab strength.
I hope this helps you with your goals. [/quote]
Yes thanks that does help… I have done a few of those RDl, front squat and good mornings… The good mornings were weird but I am going to try them with a little more weight next time… I have never even heard of suit case dead lifts but they sound self explanatory…
I know this is a bit of a late update but yesterday I tried doing a CT’s layering for my chest day… Here is how it went…
Bench Press
135X10
185X10
225X5
245X5
255X3
265X3
275X2
On the second layer I did cluters with 90% of my 2RM which was 275, I rounded the amound down to 245
set one@245X10
Set two@245X6
The third layer I did the speed layer
8X3@225
All reps were done with a 1 second pause on my chest except for the 3rd layers…
I finished with some upperback work
Lat pull
3X10@12
Seated Rows
3X10@10
For cardio I hit the treadmill for 30 min and burned 541 calories…
Today I over slept my workout so tomorrow will be a bit of a punishment workout…
Hey, Huge Buddy, how are your other lifts (military press, deadlift, squat, ect) compared to your bench?
I didn’t record anything last week, I only went to the gym 3 times do to some money issues but I had a good workout this morning…
Lat Pulldowns-15X8, 15X8, 12X15, 8X20
Seated Rows 12X10, 12X10, 10X12,8X20
Row Machine 150X15, 150X15, 150X15, 90X20
Trap Rows 6X25X4
Upright Rows 95X15X4
Shrugs 40X20, 25X20, 75X10, 75X10
Back Ext 150X25X4
Preacher Curls 50X20X4
Rear Delt Machine 70X20X4
AB Machiene 50X25X4
Lat pull burnout 5X50
Seated Row Burnout 5X50
I felt like I got a good back workout and added some sets for my weak points as well(back ext, read delts) I know I don’t do much bicep work but I get a good pump from all the rows…
Bro I see you’ve been changing your routine up a lot. Honestly I’d just stick to a tried and true routine and just keep doing that indefinetely, I’d suggest something like PHAT where you hit everything twice a week. How has your recovery been with all that volume?
[quote]myself1992 wrote:
Bro I see you’ve been changing your routine up a lot. Honestly I’d just stick to a tried and true routine and just keep doing that indefinetely, I’d suggest something like PHAT where you hit everything twice a week. How has your recovery been with all that volume?[/quote]
Some of the change up was forced because of not being able to make it to the gym 5 days last week… The upper body is recovering great but the lower body has been rough… I found something I will be sticking with for a while… Some times I have to much time to change my plan when I just need to slap myself and stick to what works…
Slight Decline(smith) 185 X 10 X 4
Bench Press 185 X 10 X 4
Narrow Grip Incline(smith) 135 X 15 X 4
Fly’s (machine) 130 X 10 X 4
Close Grip Bench(smith) 225 X 10 X 2, 185 X 10 X 2
Tri Ext 5 X 15 X 2, 4 X 15 X 2
Tri Press Down 5 X 20 X 2, 4 X 20 X 2
Ab Machine 50 X 50 X 4
Triceps felt a great pump when I was done… On the CGB I set the pins so that I’d be going from 6 inches above my chest to lockout… This allowed me to push much more weight than I normally would on CGB and this worked over my triceps really well…
Try lowering the volume for your legs in a couple weeks if you still don’t feel youre recovering properly, you’ll progress faster that way
This is like a standard bodybuilder routine rather than one optimal for an athlete. Is there a particular reason you are doing so many exercises per muscle group with so many reps (i.e., injury)?
[quote]myself1992 wrote:
Try lowering the volume for your legs in a couple weeks if you still don’t feel youre recovering properly, you’ll progress faster that way[/quote]
I plan on dropping it some for sure, also I put my lower body day on Friday so I’d have two full rest days… But I am sure as I work they will get in better shape and start recovering faster…