It certainly looks like you’re grinding your way through all that.
How are you feeling?
Do you feel that this is lacking anything?
These can be overhand or underhand rows - whichever feels better for you. I like underhand (Yates Row) more, but a lot of people like overhand.
Well I got derailed this week. Thought I was going to get 4 workouts in but only got two. Had to drive from Texas to Kentucky and back in two days. However I did get a good idea about what weight I should be lifting. I’ll try to get 4 workouts in next week.
The only thing that doesn’t stand out is triceps. I love working out tris. I’m not super well versed in what works out what but what is hitting triceps?
Bench and press hit two of the three heads pretty well (depending on leverages).
I’ve never done the OHP with a barbell so that might be it.
Close Grip Bench
Tricep Dips
Skullcrushers or other overhead extension variant
I recommend all three.
Just add those exercises anywhere in there and go by the accessory progression?
Close grip bench on your bench day. Preferably in the smith machine if you can.
Dips on your vertical day.
Skullcrushers on any day you’re feeling froggy and want to so some more.
Accessory progression model for all. Not a big deal if you don’t progress one week or another.
BB OHP - 5x90, 5x90, 13x90
Chin-ups - 5xbw, 5xbw, 14xbw
Squat - 5x195, 5x195, 10x195
Quad extensions - 15x130, 17x130
Calf raises - 18x270, 16x270
Hammer curls - 20x30, 12x30
Lat raises - 22x15, 18x15
Dips - 15xbw, 10xbw
Crunch sit-ups - 10x25, 10x25
Good grief…
Bench - 5x180, 5x180, 7x180
Bent over row - 5x100, 5x100, 24x100
Deadlift - 5x225 work on technique
Leg curl - 20x110, 15x110
V-squat calf raises - 20x210, 22x230
Barbell curl - 10x85, 8x85
Reverse pec deck - 22x17.5, 18x17.5
Close grip bench smith - 20x50ob, 20x50ob
BB OHP - 5x95, 5x95, 10x95
Chin-ups - 5x10, 5x10, 10x10
Squat - 5x205, 5x205, 7x205
Quad extensions - 20x130, 18x130
Calf raises - 20x270, 15x270
Hammer curls - 13x35, 13x35
Lat raises - 24x17.5, 17x17.5
Dips - 15xbw, 10xbw
Bench - 5x180, 5x180, 7x180
Bent over row - 5x110, 5x110, 19x110
Deadlift (RDL) - 5x180, 5x180
Leg curl - 22x115, 18x115
V-squat calf raises - 24x230, x230
Barbell curl - 11x85, 8x85
Felt a sharp pain in my upper middle back so I’m laying off the last few exercises
Take it easy on the upper back for a bit.
Any particular reason for the inconsistency in training?
Yes, in the middle of packing/moving and have been traveling unexpectedly a bunch.
Actually not sure I’ll be able to get back to a regular schedule in the near future.
Life happens.
Stay on diet the best you can. Don’t eat like garbage just because you’re inconsistent with training.
Train if and when you can. Don’t sweat it if your training regresses a bit. You never really lose muscle.
Just because you can’t really train doesnt justify letting yourself get fat.
I’ll still be here when you get back (probably).
Back to regular training.
Recently transitioned to cable machine and dumbbells only.
I have been eating fine. I’m at 168 with good shape. In fact I’m looking the best in the upper body that I ever really have. Probably from previous training paired with fat loss.
Haven’t neglected legs but haven’t pushed them.
@Andrewgen_Receptors You still here?
I’m going to try to adapt the Grey Skull to what I have available. The machine has a bar and I can do bench, squats, and deadlifts (or variations) with it.
Still here, buddy.
Looks like a hotel gym?
I’m not sure you’re going to be able to adjust Phraks to be effective without access to heavy weights, but I am 100% on board with using the same lifts as a model for a new program.
Dumbbells look like they go up to 50lbs?
How heavy do those cables get?
I don’t need the actual weight, but I need you to see if you’re able to move the whole stack at heaviest weight, and if you’re able to do that easily or if it’s hard. (the cables at my home gym say they stop at 220 but they really weigh 110lbs because the pulley design, and it isn’t that hard to pull the whole stack.
It’s my workplace gym.
Yep DBs go to 50lbs.
No, I can’t lift the whole stack. Not close. Not on any lift.
I also have bands if I need them.
Cool, you’ve got the essentials. A barbell would be nice, but we can work with what you’ve got. I’m happy to hear the weight stack is very heavy - i was concerned that would be a limiting factor.
I’ll need your help and experimentation to see what exercises target muscles/movements best. Buying a specific handle or something may be helpful/needed if the handle selection is lacking (we can exhaust all other options first if money is tight).
Going to take it from the top.
Goals
Lifestyle and Training Preferences
Diet
Sleep
*if this is beyond the scope of what you want to commit to, thats fine. I do need your goals and training preferences at a minimum.
**if you want to discuss this offline, my email is in my bio, but you can contact me at andrewgenreceptors@proton.me - its a private and secure email.
***if you have something else to add that isnt included in this, feel free to do so.
Goals: bigger and stronger with an emphasis on bigger
I have two single grip handles, one small straight handle, and one barbell attachment on that machine.
I want to build muscle and minimize fat gain. I just dropped almost 20 lbs since January so I don’t necessarily need to keep going but I also don’t want to balloon up.
Hmm physique, I always liked the 90s WCW wrestlers, but I’m staying natural.
I can’t do more than 5 times a week. Right now I’m doing 4. So 4-5.
I can manage an hour per session give or take 15 mins.
Desk job.
Prefer treadmill for cardio.
No food restrictions. My current diet is pretty good.
I get 5-6 hours of sleep 2 nights out of the week and 7-8 hours the other 5. Quality is good.
I’ll keep this going on my log so I can remember/reference everything.
