Had an awesome workout today.
Legs day!
Squats: 1x10 bar, 1x10 @ 95, 1x10 @ 115, 1x5 @ 135, 1x5 @ 145, 3x5 @ 155, 1x3 @ 135
Deadlifts: 1x10 @ 135, 1x5 @ 155, 1x5 @ 185 (old PR), 1x5 @ 195, 1x5 @ 225 (new PR!), 1x10 @ 135
Good mornings: 1x10 @ 45, 1x10 @ 65, 2x10 @ 85
Standing 1 leg calf raise: 3x10 @ 125
Hammy extension: 1x10 @ 90, 2x10 @ 110
Quad extension: 3x10 @ 110
Seated calf raise: 3x10 @ 150
Abs: 3x20 hanging bent knee leg raises, 3x10 obliques with 150 lbs (machine).
I feel damn good about today. Sore as hell!
Alright, skipped on posting here for a day or so.
Friday the 12th was Push B.
DB bench: 3x10 @ 50
Incline DB Bench: 2x10 @ 35, 1x10 @ 40
DB military seated: 1x10 @ 35, 2x10 @ 30
DB Overhead Trap shrug: 3x10 @ 30
CGBP: 5x5 @ 115. Didn’t feel right, so I didn’t push the weight.
Cable Flyes: 2x10 @ 60, 1x10 @ 40, 1x10 @ 20 lb Db’s (changeup)
Tricep pushdown: 3x10 @ 80
Face pulls: 3x10 @ 80
Threw in deadlifts so I could hit the legs again.
Deads: 1x10 @ 135, 1x10 @ 185.
Yesterday. Saturday the 13th was Pull B.
Pullups: 13/9/8
Bent over row: 2x5 @115, 4x5 @ 135
Behind Back Shrug: 2x10 @ 225, 1x10 @ 245
Conc. Curl: 3x10 @ 20. Weights have not been going up on these… I should just force up to the next weight and do as many as I can and see if I’ll gradually be able to complete sets of 10.
Lat Pulldown: 3x10 @ 90
Seated Row: 3x10 @ 90
DB Rev Flyes: 3x10 @ 20
DB Cuban Press: 3x10 @ 10
BB curl: 3x10 @ 50
Side DB external rotation/Side db rear delt raise: 3x10 @ 5 lb superset.
So, my legs are still a little sore. I’m hoping they’re better by weds so I can do a let workout.
Today was, of course, off.
My back is a little sore in the lumbar region, so I’m going to skip out on squats and deads this week if it doesn’t feel much better by then. Icing, NSAIDS, and foam rolling seems to be helping. I don’t think it’s a bigger issue than muscle soreness right now because foam rolling and ice help and the pain is a dull achey pain that doesn’t radiate. Here’s to hoping anyway.
I think I’m also going to switch from a push,pull,legs split to a more body building oriented split starting this week. I’ll be adding a lot of rotator cuff prehab work because I think mine are week, and I’ll be doing the following.
- Chest, Abs, Biceps
- Back, Triceps
- Legs
- Off
- Shoulders, Abs, Biceps
- Back, Triceps
- Off
Switching splits. I’m going to do the following till may. Might change an exercise here or there if something doesn’t work/hurts.
Monday: Chest, Biceps, Abs
Tuesday: Back and Triceps
Wednesday: Legs, Abs
Thursday: Off
Friday: Back and Triceps
Saturday: Shoulders, Abs, Biceps
Sunday: Off
1)Chest, Biceps, Abs
-Bench Press (5x5 or 3x10 Alternate)
-Incline Bench Press (3x10 or 5x5 alternate)
-Cable Flyes (3x10)
-Barbell Curl (3x10)
-Incline DB curl (3x10)
-Concentration Curl (3x10)
-Bent knee leg raises (3xF)
-Reverse Crunch (3xF)
2)Back, Triceps
-Pullups (3xF)
-DB row (3x10)
-Lat Pulldown (3x10)
-Seated Row (3x10)
-Back extension (3x10) Or an SLDL Variation (3x10)
-Skull Crusher (3x10)
-Tricep Pushdown (3x10)
-Lying DB Tricep Extension (3x10)
3)Legs, Abs
-Squat (5x5)
-Good Morning or Hamstring Extension(3x10)
-DB Lunges (3x10)
-Standing 1 leg Calf Extension (3x10)
-Quad Extension (3x10)
-Machine Adduction/Abduction (3x10 each)
-Bent knee leg raises (3xF)
-Side bends (3x20)
4)Off
5)Shoulders and Biceps
-OHP (5x5)
-Front Barbell Shrug/Behind Back Barbell Shrug (2x10 each)
-DB Rear Delt Row (3x10)
-Overhead Trap Shrug (3x10)
-DB Lateral Raise (3x10)
-Face Pull (3x10)
-Barbell Curl (3x10)
-Incline DB Curl (3x10)
-Hammer Curl (3x10)
6)Back, Triceps, Abs
-Chin ups (3xF)
-Bent over Rows (5x5)
-Lat Pulldown (3x10)
-Seated Row (3x10)
-CGBP (5x5)
-Reverse Grip Tricep Pushdown (3x10)
-Seated DB Tricep Extension(3x10)
-Deadlift (3x5)
-Bent knee leg raises (3xF)
-Reverse Crunch (3xF)
7)Off
I’m trying to stay away from tricep dips because I’m scared of developing shoulder issues. I might try them every now and then as a substitute to one or two of the tricep exercises to check and see if I can handle them. Might not be an issue if they don’t hurt, but I’ve read way too many things about them destroying shoulders.
Today was Chest/Bis/Abs.
Bench(3x10): @ 95, 105, 115, and 1x6 @ 135
Incline Bench (3x10): @ 95
Cable Flyes (3x10): @ 60
BB Curl (3x10): @ 60
Incline DB Curl (3x10): @ 20
Conc curl (3x10): 2x10 @ 25, 1x6 @ 25. Left arm failed.
Bent knee leg raise: 3x20 BW
Reverse Crunch: 3x20 BW
Todays workout:
Didn’t get much sleep last night because I had something come up last minute. Only got 5 hours or a little more. Aiming for atleast 8 hours tonight.
Pullups: 13/10/9
DB Row: 3x10@ 65, 1x10 @70. (Cheated on the last set)
Lat Pulldown: 3x10 @ 90
Seated row: 3x10 @ 90
SLDL: 1x10 @ 90, 1x10 @ 105, 1x10 @ 135
Tricep Dips: 15/12/12
Skull Crushers: 3x10 @ 60
Tricep Pushdown: 3x10 @ 90
And that’s a wrap. Leg day tomorrow. Psyched!
Alrighttt. Leg Day!
Squat: 5x135, 5x145, 5x155, 5x160, 5x155, 10x135, 10x115
Hamstring extension: 2x10 @ 110, 2x10 @ 130
Lunges: 1x8 @ 90, 2x8 @ 70
Leg press for calves: 1x15 @ 210, 2x15 @ 230.
Machine ad/abduction: 3x10 @ 3rd slot.
Bent knee leg raise: 1x20 bw, 2x20 with 15lb db
Side bends: 3x20 with 45lb
Notes. I had quad extensions in there as well, but I’m not going to do those. I’m hitting my quads with squats and with the lunges, so I see no reason to do a 3rd quad exercise as well. That’d be pretty excessive. So, unless I have a lot of time on my hands, I’m not going to do it.
The lunges will be done with bb’s not dbs.
I’m going to stop the machine ad/abduction and do side lunges for the hip abductors.
And finally, I think I’m going to switch to doing 3x10 squats, atleast for a little while. I need to work with lower weights to dial in my form. I was stupid sloppy today because I hadn’t done them in a while.
Today’s a much needed off day…
SHOULDERSSS!!!
OHP: 5x85, 5x90, 5x95, 2x5@100
Overhead Trap shrug: 1x10@ 85, 95. 1x15 @ 85
Shrugs: 2x10 forward and behind the back. 225 and 250 for 1st and 2nd set of each.
I Arm Rear Delt Row: 1x10 @ 30, 1x20@35, 1x12 @ 40.
Lateral Raise machine: 1x10 @ 90, 95, 100
Face Pull: 1x10 @ 80, 90, 90.
Preacher Curl: 3x10 @ 55
Incline DB Curl: 3x10 @ 25
Hammer Curl: 3x10 @ 25
Back Tris and abzzz!!!
Deads: 10x95, 5x145, 5x165. Warm up over. 5x185, 5x205, 5x235. New PR. Last was 5x225.
I could feel my back, but I was using the belt properly and it didn’t hurt. It actually feels better right now than before I left for my workout…
Chin ups: 13/10/10. Needed straps for the last set
1 arm db row: 3x10 @ 70
Lat pulldown: 3x10 @ 90
Seated Row: 1x10 @ 90, 2x10 @ 100
CGBP: 1x10 @ 95, 1x10 @ 115, 1x10 @ 125
Tricep Power Pushdown: 1x10 @ 100, 1x10 @ 110, 1x10 @ 100
RG tricep pushdown: 1x10 @ 80, 2x10 @ 90
Bent knee leg raises: 3x12 with 20 lb db.
Side bends: 3x20 with 45 lb db.
Chest, Bi’s, Abs
Cable Flyes Preexhaust: 1x10 @ 60,70, 70.
Bench: 1x10 @ 115, 1x9 @ 125, 1x6 @ 135, 1x11 @ 115
Incline Bench: 95lbs @ 10/9/9
Preacher Curl: 1x12 @ 55, 1x12 @ 60, 1x10 @ 65
BB Curl: 3x10 @ 60
Incline DB Curl: 3x10 @ 25
Bent knee leg raises: with 20 lb db. 15/15/15
Side bends: 3x12 @ 50
Ab machine crunch: 3x12 @ 130.
I really like the split that I have going on, but I really want to get better at squats. I think I’m going to try adding a 3x5 in to monday and friday in addition to a 3x10 on weds. I think that’ll ensure that I progress faster and that my knee gets better faster.
Or I might add some leg stuff into my 2nd back day. I think that’ll be better since it’ll be 2x a week.
Worked out a bunch last week with a slightly reduced workload. Off for a bit because of work and spring break.
Will resume in two weeks.
Turns out I didn’t have bursitis. Nope.
It was a herniated disc. Awesome.
Training on hold till I can figure out what the next steps are going to be…