Leg press: warm up ramping 5 reps 180x1,3 220x1,3 ; 260x1,3, 180x15
Step up dumbbell lunges: 10kgx15reps each leg x2 sets
Glute ham drops: 10x3
Standing calf raises: 180x10, 150x10x2
Sitting calf raises: 40x10x3
So how are you liking the new split? The low volume and high frequency is refreshing hey!?
Ja digging it, fucking bicep routine rapes my soul hahaha love it!
But ja have had to do it like this cuz of the shoulder, cant do chest twice a week yet… once this puppies as good as gold gonna start doing chest and back more often again! Also have been kuck lazy with cardio, so making sure wednesday I see JESUS!
Whatd you do for your shoulder when you had issues bud?
[quote]Diluted56 wrote:
Ja digging it, fucking bicep routine rapes my soul hahaha love it!
But ja have had to do it like this cuz of the shoulder, cant do chest twice a week yet… once this puppies as good as gold gonna start doing chest and back more often again! Also have been kuck lazy with cardio, so making sure wednesday I see JESUS!
Whatd you do for your shoulder when you had issues bud?[/quote]
I found out about all that normal rotator cuff shit we always do pre workout. That helped a bit and then those things we do with the bar, pulling it over and behind us, that helped the most. If you search for Shoulder Savers in the search bar up top, Eric Creesey has a few articles on some good stuff I think. I don’t know though… now that I’ve put lateral raise variations back in its hurting again.
hmmm as long as i can bench im happy lol!
Just gonna keep hitting em band shoulder stretches and scapula push ups and stretching…
dbol would maybe help? hahaha 
Today i was amped for gym, got a little headache from sinus and it just ended up me feeling sick and tired. So to combat the sinus this week is going to be a deload week.
Today:
Lat underhand pull down = 50x15x2
T bar rows: 40x15x2
Dumbbell rows: 25x10x2 each side
Bench press = went up to 100x5
Incline dumbbell press = 30x15x2
Hammer press= (dogcrapp style) = 60x15x2
abs
I guess I just needed a light day yesterday cuz today i felt like i wanted to lift a mountain!!
Zercher squats: worked up to 100x5 DS 60x15
Hamstring curls: 35x10x3
Leg extensions: 55x10x3
Seated calf raises: 40x15x3 (focus on holding the bottom stretch and exploding up)
Standing calf raises: 120x10x3 (same as above)
abs
10min 6km/h walk on treadmill
10min jog on 10km/h
Today
Biceps
3 Rounds of: DB Curls (16)x10, BB Preacher Curls (25)x10, DB Hammer Curls (12)x10
2 Rounds of: BB Wide Grip Curls (25)x10, BB Reverse Curl (25)x10
Cable Curls: 50x6, 45x6, 40x6, 35x6
Tricpes:
Barbell Close Bench: ramped up with 5 reps = 40,50,60,70,80 x5, 90x6
Tricep hammer floor press: 30x10x3sets
Tricep rope pull downs: 50x10x3sets (focus on holding the extension and squeezing hard)
Abs
Leg press: ramped up with 5 reps until: 220x12 (DS) 180x10, 140x10, 100x10
Hack squats: 60x10x3
Leg hamstring curls: 40x10x3
Standing calf raises: 120x12x3sets
Sitting calf raises: 45x12x3
abs
are we having a pose off here lil man!!
What you ladies got!??
My before picture
hahahaaha sperm!
Yesterday
Chest:
Bench press = went up to 100x5, then 110kgx5 cluster reps (8-10 second breaks between each rep) PR!
Incline dumbbell press = worked up to 40x7 PR!
High cable flies: 12.5x10x3 (pause and squeeze each rep)
Back:
Lat underhand pull down = 75x8x3
T bar rows: 50x10x3
Hammergrip lat pulldowns: 65x8x3
Abdominal plank variations and leg pull ins on the ground with bicylces
Diet has been 85% clean, fast food slipping in and then but during the day food is always clean, always chicken/steak with rice and eggs and shakes and oats.
Focus is on keeping weight above 80kg till January but still doing cardio.
Yesterday:
Zercher squats: worked up to 100x5
Hamstring curls: 40x10x3
Leg extensions: 55x12x3
Seated calf raises: 45x12x3 (focus on holding the bottom stretch and exploding up)
Donkey calf raises: 120x10x3 (same as above)
abs
Finisher: 30kg each hand farmer walk (15m) SS 10 BW squats and repeat (4-5sec rest)
Today:
2km beach jog with BIG ASS SAND DUNE sprints, 20m 5 times sprints (30second break between each)
Tricpes:
Barbell Close Bench: ramped up with 5 reps = 50,60,70,80 x5, 90x6
Tricep hammer floor press: 32x10x3sets
BW dips: 15, 12, 8
Biceps:
Ez barbell curls: 30x10x3
Seated hammer curls: 18x10x3
BW chin ups: 12, 8, 5 -----> Got a shiiiit sleep last night, was feeling kuck and ja just wasnt feeling this last exercise but decided to give it a shot but the rest of the workout felt good and not to strenous.
Abs
Leg press: ramped up with 5 reps until: ramped up with 5 reps to 220x5 then 260x1,3, DS180x10, 140x10, 100x10
Weighted step ups: 10kg each hand, 15x2 each leg
Glute ham drops: 10x2, then 15sec hold 45 degree angle
Standing calf raises: 120x12x3sets
Sitting calf raises: 45x12x3
30kg each hand farmer walk (15m) SS 10 BW squats and repeat (8-10sec rest)
Min sleep, early ass wake up, people working at the house and a friends get together at their place…
No gym today in other words
Still gonna do all my workouts this week just move the days around
Awesome gym session!! This old powerlifter, must be around 65 , so humble and just chilling, worked his way up in singles to 200kg SQUAT… fucking blew my mind and got me amped to be like that when im his age…
Chest:
Bench press = 100x6, 110x1 (Felt sooo easy), 120x1 (little grind at the end)
Incline dumbbell press = Went up to 40x8 (After spinal injury and shoulder injury this year, finally back to this!! sweeeeet!!)
Machine bench press: 120x15 (DS) 112x5, 90x7
Back:
Lat underhand pull down = 75x10x3
Lat hammer pull down machine: 75x10, 80x10, 85x7
T bar rows: 60x8x2 (DS) 40x8, 20x10
Abs
Zercher squats: 50x5, 70x5, 90x5, 100x5
Hamstring curls: 40x8x3
Leg extensions: 60x12x3
Standing calf raises: 120x12x3
Sitting calf raises: 45x12x3
In a rush today