Friday
One leg DB RDL
30x10
40x10
45x10
50x10
Chins
Bwx5x10
Cable rows
90x15,15,15,15
BB shrugs
225x8,8,8
Hammer curls
32.5x10,10,10,10
Ab wheel
4x15
Got sick Wednesday night and still not 100%. Combined with late nights in the office all week my sleep has been terrible. The intensity wasn’t my best tonight because my energy was pretty low. I knew this would be the case but just wanted to get to the gym to de-stress a little bit.
Also, I need to bring back weighted chins to my training. I was making good progress there.
Sunday
Squats
225x3
250x3
270x7
Incline bench press
185x12
195x12,12,12,13
Machine fly
100x12,12,12
Skull crusher
90x10,10,10,10
DB rear delt fly
20x12,12,12
Lateral raise
20x12,12,15
Hams were still crazy sore from Fridays one leg rdl. It’s weird but this is the only ham exercise that give me any kind of doms.
Monday
Leg curls
90x12
110x12
110x12
Drop set 120x12, 90x12
BB row
185x8
205x7
215x6
225x6
Lat pulldown
150x10
160x10
170x10
170x10
Reverse hyper
50x12,12,12
Preacher curl
75x12,12,12,11
Leg raises
4x15
Good workout today, energy was great. The mirrors in my gym must be made out of the same glass as car windows or microwave doors - I always look way more jacked in those mirrors than I do in real life.
Wednesday
Squats
205x10,10,10,10,10
Leg extension
50x12,12,12
Bench press
215x3
240x3
265x3
OHP
105x10
110x10,10
Cable press down
90x15,15,15,15
I had been making good progress on my (unbelievably weak) squats latey. My progress on heavy days has started to slow and I think i may be using too much intensity on my volume days. I backed off a bit on squats today,will see if it helps. On a positive note, bench is feeling great. I’m attributing that to gettin OHP more consistently in my routine.
Thursday
One leg RDL
30x10
40x10
45x10
50x10
Weighted chins
Bwx3,3,3
50x5
60x3
75x2
Cable rows
90x12
100x12
110x12
120x14
Shrugs
225x8,8,8 3s hold
Hammer curls
32.5x10,10,10,12
Ab wheel
15,15,15,18
Having a rough week and it felt so good to just focus on the gym tonight. Fun workout.
Since those one leg rdls had me sore all week, I’m going to keep doing them til that doesn’t happen anymore. Also need to start a little lower weight on weighted chins. Last set was really hard and need to make sure I have some room to progress.
Friday
Moved a bunch of furniture today so I’ll count that as cardio
Flying to South Carolina tonight for a weekend of college football and golf.
Tuesday
Squats
235x5
260x3
285x4
Decline Bench
185x10,10,12,12,12
Machine Fly
100x12,12,12
Rear Delt Fly
15x20,20,20
Lateral Raise
20x12,12,14
Skull Crusher
90x10,10,10,11
Wednesday
Glute ham raise
4x12
BB row
185x8
205x6
216x6
225x7
Stretchers
100x12
110x12,12,10
Reverse hyper
35x12,12,12
Preacher curls
75x12,12,12,10
Leg raise
4x15
Pretty happy with my physique progress lately, but I’ve been less than excited with my strength. I’ve been doing my current split for about 4 months so I think it’s time I move to a strength oriented program for 3-4 months. Also probably time to put some winter fat on.
Friday
Squats
205x10,10,10,10,12
Leg extensions
50x12,12,12
Bench press
225x5
255x3
280x1
OHP
95x10
105x10
105x10
Cable press down
95x15,15,15,15
Most weight I’ve ever had on the bar for bench. I’ve hit 275x2, but today’s lift was a weight PR. Didn’t push myself on squats, but they did feel easier and smoother than usual.
Saturday
RDL
135x10,10,10,10,10
Weighted chins
Bwx3,3,3
35x5
45x3
55x3
55x4
Cable row
100x12
110x12,12,15
Shrugs
225x8,8,8
Hammer curls
32.5x10,10,10,0
Ab wheel
4x15
Monday
Squat
130x5
160x5
190x5
225x5
255x5
Bench
115x5
145x5
175x5
200x5
230x5
Row
105x5
130x5
155x5
180x5
205x5
Reverse hyper
50x10,10
Leg raises
3x15
Started madcow today. Went conservative with training maxes so today seemed pretty easy. Only issue was dealing with a slight foot injury. Last night I was playing basketball and ripped most of the skin off the bottom of my foot. Walking is tough and squatting wasn’t all that fun.
Had some pop tarts post workout because I ran out of rice…and because all the cool kids are doing it.
Tuesday
15 min of bike interval sprints.
Wednesday
Squat
130x5
160x5
190x5
190x5
OHP
80x5
95x5
110x5
125x5
Deadlift - 6 inch elevated
165x5
190x5
230x5
260x5
Chins
3x8
Reverse crunch
3x15
Starting out really easy with deads. Decreased range of motion and pretty light weight.
Thursday
Sprints x10
Felt faster and looser than I have in a long time.
Friday
Squats
130x5
160x5
190x5
225x5
260x3
190x8
Bench
115x5
145x5
175x5
200x5
235x3
175x8
Row
105x5
130x5
155x5
190x5
210x3
155x8
Dips
3x8
Bb curls
60x8,8,8
Superset with
DB overheard extension
65x8,8,8
Everything felt pretty smooth and easy except for dips. It’s been a while since I’ve done them and the shoulders were grinding a bit.
Monday
Squat
130x5
165x5
195x5
230x5
260x5
Bench
120x5
145x5
175x5
205x5
235x5
Row
105x5
130x5
160x5
190x5
210x5
Reverse hypers
50x10,10
Leg raise
3x15
Still feeling pretty easy. I flew up to Seattle for the weekend and flights are always killer on my lower back. Headed to Philly today and then Chicago later in the week, so I’m sure I will be hurtin. Usually when I’m traveling I end up under eating due to availability of food. Luckily this weekend I was with a buddy who is on the 6 meal a day train too. Packed lots of nuts, oatmeal, and whey for the rest of my week.
Wednesday
Squat
130x5
160x5
195x5
195x5
OHP
80x5
100x5
115x5
130x5
Deadlift six inch elevated
160x5
200x5
230x5
265x5
Chins
3x8
Reverse crunch
3x15
Considering entering grief counseling to deal with lateral raises not being a part of my life anymore. Besides that everything else feels good.
