Legs
Leg Press - 270x12, 450x5, 670x7 (+10 pounds), 580x20 (+10 pounds)
Leg Extension - 50x10, 150x6, 250x11 (+20 pounds, -3 reps)
Leg Curl - 50x12, 130x5, 190x5
Calf Raise (Different Machine) - 95x12, 175x6, 255x11
Then some abs
Back
Rack Pulls - 135x15, 225x8, 315x5, 455x2, 545x3 (+2 reps)
HS Pulldowns - 90x12, 180x6, 330x7, 270x14
Seated Row - 120x8, 220x9 (+2 reps)
Smith Shrug - 135x12, 225x5, 365x10 (+30 pounds, -5 reps)
Arms (Yesterday)
Close-Grip Bench - 135x12, 185x5, 225x2, 245x7
Rope Extensions - 25x15, 42.5x5, 65x12+9 (+2 reps)
BB Curl - 65x10, 95x3, 115x10
Pinwheels - 20x10, 40x5, 60’s x 11 (+5 pounds)
So now I’m the supervisor of my old high school’s weight room, which basically means I help kids out and make sure nobody’s doing anything dumb or dangerous, while I work out. The weight room isn’t that great so have to change some exercises, but the basic split will be the same.
Chest/Bis
Bench Press - 135x14, 185x5, 225x2, 275x4
Incline Bench - Sucked, the incline bench is almost a shoulder press. There’s a decent HS incline machine I’ll be using.
DB Flys - 25x10, 45x10
Hammer Curls - 20x10, 40x5, 65’s x 11 (+5 pounds)
Reverse Curls - 40x10, 70x17
Then some abs and grip because I have to be there about 90 minutes.
Shoulders/Tris
HS Shoulder press - 90x12, 140x5, 180x11
Lateral Raises - 10x10, 20x5, 30x15
Reverse Fly - 10x10, 20x12
Reverse Grip bench - was not happening, my chest is absolutely fried from yesterday.
Pushdowns - 20x15, 50x5, 80x7
[quote]Gmoore17 wrote:
So now I’m the supervisor of my old high school’s weight room,
[/quote]
Is this a new job? If so pretty cool to help the teens get a better head start and a right start. That and the fact that you can work out at your leisure.
[quote]Papa Nick wrote:
Gmoore17 wrote:
So now I’m the supervisor of my old high school’s weight room,
Is this a new job? If so pretty cool to help the teens get a better head start and a right start. That and the fact that you can work out at your leisure.[/quote]
i like the way you think - helping young guys start off on the right path is a good thing.
gmoore, do you take hand-offs for your bench? do you tuck and arch, or more flat back and flaired?
[quote]Papa Nick wrote:
Gmoore17 wrote:
So now I’m the supervisor of my old high school’s weight room,
Is this a new job? If so pretty cool to help the teens get a better head start and a right start. That and the fact that you can work out at your leisure.[/quote]
It’s kind of a new job, they’re paying me a bit but it’s more for experience because I’m applying to teacher’s college soon.
I’ll usually take a hand-off on 275 and above, not always even on 275 though. I have a little bit of an arch, but not much, and I’d say more flared than tucked. When I do close grip it’s more tucked, but still just a little arch.
So I’m definitely going to have to work out at my regular gym for legs, because my old high school’s weight room sucks for that. The leg press is awful, leg extension and leg curl both just hurt your knees, and there’s nothing for calves. There is, however, a power rack.
Anyway…
SQUATS (took er easy because I haven’t squatted in probably 8 months) - Bar x 15, 135x10, 185x5, 225x3, 275x5
Then I did some leg extensions, leg press, leg curl, and tried to do some calf stuff, but none of it went that well. Kinda happy to get back into squats though.
Arms
Close-grip bench - 135x12, 185x5, 225x2, 245x9 (+2 reps!)
Extensions - 40x10, 70x15 (I liked these a lot but felt kinda weird in the elbow. Also these were more like PJR’s with a preacher bar)
BB Curl - 45x15, 95x4, 125x10 (+10 pounds)
Pinwheels - 20x10, 40x5, 65’s x 10 (+5 pounds, -1 rep)
Back
Rack pulls - 135x15, 225x6, 315x4, 455x2, 545x2 (Have to do every rep dead-stop now because of the way the power rack is, and because the bar’s knurling is smooth [if that makes sense] so I have to reset my grip every time. First rep was easy, second was reaaally hard) May switch back to regular deadlifts now, we’ll see.
Seated row - 80x12, 130x5, 190x10
Lat Pulldown - 80x10, 115x5, 160x10
Both of those machines kinda suck, but the dumbells aren’t heavy enough and I’ve never been able to get barbell rows right.
BB Shrug - 135x12, 225x5, 315x12, 365x7 (These reps were not good, I’ll just do 335 next time)
[quote]Gmoore17 wrote:
Back
Have to do every rep dead-stop now because of the way the power rack is, and because the bar’s knurling is smooth
[/quote]
That sucks, I didnt know they made barbells without the grip ridges.
[quote]Papa Nick wrote:
Gmoore17 wrote:
Back
Have to do every rep dead-stop now because of the way the power rack is, and because the bar’s knurling is smooth
That sucks, I didnt know they made barbells without the grip ridges.[/quote]
Yeah it’s weird, the bumps are there, but they’re smooth. Don’t understand why, it’s not like it’s been worn down or anything.
Anyway, I decided that back thickness day will be what I do at my regular gym. I figure for legs at the high school at least I can do squats, and the rest of the exercises aren’t nearly as important if I can do that. That, plus not ever doing shoulders/tris the day after chest, has given me this new split:
Monday - Chest/Tris
Tuesday - 8:00 - back thickness; 2:30 - Back width/bis
Wednesday - Shoulders
Thursday - Arms
Friday - Legs
Which has me splitting up back into two things, which I like, and working arms twice/week, which I also like right now. Also important was getting squats and deadlifts/rack pulls far from each other. I’ll also probably end up doing forearms and abs twice/week, because I always have some extra time to kill being there from 2:30-4:00.
I like the morning and afternoon back split.
So are you hitting tris twice and bis once a week?
[quote]Papa Nick wrote:
I like the morning and afternoon back split.
So are you hitting tris twice and bis once a week?
[/quote]
Na I’m throwing bi’s in with back width on Tuesday, so I’ve got tris Monday and Thursday, bi’s Tuesday and Thursday.
Chest/tri
Bench press - 135x15, 185x6, 225x2, 275x4
Incline HS Machine - 90x15, 180x6, 270x3, 320x9
Fly’s - 25x6, 45’s x 12 (+3 reps)
Reverse Grip Bench - 135x8, 185x5, 225x8
Pushdowns - 40x10, 60x5, 80x9 (+2 reps)
Back Thickness
Rack pulls - 135x15, 225x6, 315x5, 455x2, 545x3
Seated row - 120x8, 220x11 (+2 reps)
BB Shrug - 135x12, 225x5, 335x10 (+20 pounds, - 2 reps)
Then some grip stuff
Back Width/Bis
Wide-Grip Pulldowns - 80x12, 115x5, 160x12 (+2 reps)
Close-Grip HS Pulldowns - 90x8, 180x10
DB Pullovers - 40x8, 45x12
Preacher Machine - 45x12, 90x12
Hammer Curls - 25x10, 45x5, 65’s x 12 (+1 rep)
Edit: Weight: 193.5 (+1 pound)
Shoulders
HS Shoulder Press - 90x10, 140x5, 200x10 (+20 pounds, -1 rep)
Lateral Raises - 20x10, 35x12 (+5 pounds, -3 reps)
Reverse Fly - 15x6, 25x10 (+5 pounds, -2 reps)