decided to change early…I’m listening to my instincts more than ever now…
Back thickness/Calves
Deadlifts - 385x5
T bar rows - 4 plts x 12, 4plts and 25 x 6
HS DY row - 210x9, 220x6
Standing calves - 240 x 9
seated calve - 115x9
i aim for 6 on deads then move up…so i’ll stay at 385 next week…
SHoulders/traps
DB Press - 75s x 6
seated latrals - 30s x 13
upright row - 95x10ish, 105x6
db rear delts - 40sx8
facepull - 75x10
db shrugs - 110s x 10 ish
Lats/Triceps
WG Pull ups - 12,6,4
CGBP - 205x8, 215x3, 135x11(very slow)
CG Pulldowns - 165x12
Skullcrushers - 95x8
DB Rows - 100x9
Pushdowns - 130x12
Conquer all.
squat - 315x7
db split squat - 50x10, 55x8
rdl - 235x10
ham curl - 180x11
feel like throwing up lol…split squats is the only exercise that makes me feel sick…
weighed 195lbs in the morning…look leaner…
Chest/Biceps
flat db bench - 85x12, 90x6
HS Incline - 200x3, drop 180x1, 100x8 very slow
DB fly - 40x10
HS high row - 200x10, 210x7
BB curl - 95x10
Pinwheels - 60x8
went a bit too heavy on hs incline…but I’m not dropping weight on it…i’ll build up to a proper set…
also im using the hs high row as a bicep exercise lol…it also increases the frequency at which i hit my back and i believe it is one of the best exercises for developing back strength for benching…
back thickness/calves
deadlift - 385x6
bb row - 185x5
t bar row - 4plts+25 x 8, 4 plts + 35 x 4
standing calve - 240x10
seated calve - 2 plts + 25 x 9
real back workout…I miss doing freeweights…don’t think im going back to machines again…
in case you guys wondering why the light bb rows, i’m doing the bb rows more for feel and pump…did more volume sets before 185…i’ve done 315 in the past, but my form is radically different on all exercises now…
side chest
shoulders
db press - 75s x 6
seated laterals - 30s x 16
Upright rows - 105x9
db rear delts - 40x15, 45x7
face pull - 75x12
db shrugs - 110s x 10
fast session…need to get my pressing up…
lats/tris
cg bench - 215x5
pull ups - 12,4,3
skullcrushers - 95x8
cg pulldowns - 165x12, 180x4
pushdowns - 130x15
db rows - 100s x 11
still grinding…
back/biceps
pull ups - bw x 12, 4, 7
deadlifts - 405x3
bb rows - 185x4
t bar rows - 4plts 35 x 5
bb curls - 95x12, 105x3
concentration curls - 40x7
pinwheels - 60x7
im doing a 4 way this week just to get some rest from the higher frequency also reduced cals slightly…going back on a 5 way hard on monday…
delts/traps
db press - 75s x 8
seated laterals - 35s x 9
UR rows - 105x10
db rear delts - 45s x 10
face pull - 75x15
db shrugs - 110x11
dem calves!
standing calve - 240x13
seated calve - 2plts + 25 x 11
did some rotator/scapula work as well…in the past, i made some mistakes with this by over emphasizing or not doing it all…have to find that balance…
legs
squat - 225x10
split squat - 60s x 10, 70s x 5
rdl - 225x10
hamstring curl - 180x8
im pretty content with my leg size really…more interested in building my upper body right now…
arms
smith cgbp - 255x8
hs high row - 210x10, 220x6
skullcrushers - 95x8
ez bar curls - 105x8
pushdowns - 140x12
concentration curls - 40x6
Delts/Traps
Db press - 75x9
seated laterals - 35s x 9, drop 25 x 10
UR row - 105x10
db rear delts - 45x10
facepull - 80x10
db shrugs - 110x12
changed my thread title slightly…too many no excuses logs lol…gotta be different always…
back
pull ups - 12,4,3 rest paused
deadlifts - 405x4
bb rows - 155x10, 185x5
t bar rows - 4plts + 35 x 8, 5 plts x 6
real back routine…none of that machine shit…
my current condition at around 195lbs…i’ve been stuck here for awhile now…I’m hoping to break past it soon…
chest/calves
flat db bench - 95s x 6
HS incline - 200x6
db flys - 40s x 10
dips - bw x 20,8,8 rest paused
standing calve - 250x8
seated calve - 2 plts + 25 x 11
can’t wait to do the 100s…
