5’11, 216lbs, 18-20% bodyfat, squat 290lbs, bench 210lbs, deadlift 315lbs, OH press 140lbs. 3 day bodybuilding split(I know 4 or 5 would be better, this is all I got), Dorian Yates influenced, and here we go! Day one, shoulders/back:
Seated overhead press
45x10
95x7
115x8
125x5
115x4
95x7
Lateral raises
15x12
20x12
25x12
30x10
OH press machine
Light weight x 15 drop to
lighter weight x 20
Hammer strength pulldowns
AMAZING machine. My lats have never been this fried…
110lbs(55 per side)x8
130lbs(65 per side)x8
180lbs(90 per side)x5
110lbsx7
Chest supported Hammer Strength row
45x5
45x6
55x5
35x9
Hammer Strength pulldowns
110lbsx9
Today:
Figuring out with of the hammer strength machines worked best for chest, I tried all three:
Hammer Strength decline press
45lbs per side x 8
70lbs per side x 6
90lbs per side x 6
115lbs per side x 5
90lbs per side x 6
Hammer Strength incline press
45lbs per side x 6
70lbs per side x 4
45lbs per side x 6
Hammer Strength bench press
45lbs per side x 7
45lbs per side x 5
45lbs per side x 4
DB flies
25x8
35x10
40x8
Pec fly machine
Light weight x 12 reps drop to
lighter weight x 15 reps
EZ bar curls
50x8
70x6
100x5
90x4
70x7
DB preacher curls
One arm at a time
30x6/5
20x5/5
Machine preacher curls
Light weight x 8 drop to
lighter weight x 12 drop to
lighter weight x 15
Skullcrushers
50x10
70x7
70x5
50x11
50x9
Cable pushdowns
80x6
140x5
100x9
40x25
Bodyweight: 214.5lbs
Today:
Squats
95x8
135x5
185x4
225x4
245x3 HOLY CRAMPS BATMAN! This weight did not feel particularly heavy at all, but my hamstrings locked up in cramps and didn’t really let off the entire workout… hopefully they will adapt soon so I don’t have to deal with this crap, I was hoping for a lot better than 245x3 for my top set…
205x6
Bodymaster hack squat
Did not like this machine, likely won’t use it again
90x8
50x10
50x9
Hammer strength leg curls
50x8
70x7
50x7
Hammer strength leg extensions
50x6
90x7
90x6
Hammer strength leg press calf raises
Calf work felt alright on this machine, will keep using it
90x12
180x12
180x12
Seated calf raises
90x10
Bodyweight: 217lbs
Today:
Seated overhead press
45x12
95x6
115x4
125x8
125x3
95x9
Hammer strength shoulder press
90(45lbs per side) x 6
70x8
70x6
DB laterals
20x10
35x8
15x20
Hammer strength pulldown
90x8
110x7
180x7
180x4
110x10
Hammer strength chest supported row
45x9
45x8
55x7
35x10
Bodymasters pulldown
Light weight x 10 drop to
lighter weight x 8 drop to
lighter weight x 7
Bodyweight: 216.5lbs
Today:
Hammer strength bench press
90(45lbs per side) x 8
140x6
140x4
90x8
Hammer strength incline press
90x10
110x7
90x8
Free motion machine seated flies
I was planning on doing dumbell flies, but all the benches were taken by d-bags
50x8
80x3
50x10 drop to
30x8
Standing EZ bar curls
50x10
70x6
100x7 last rep had bad form but I’m gonna count it anyway
90x4
Dumbell preacher curls
35x5
35x5
35x3
Reverse EZ bar curls
50x10
Body masters machine preacher curls
Light weight x 6 drop to
lighter weight x 8 drop to
lighter weight x 15
Skullcrushers
50x10
70x10
80x6
Pushdowns
120x6
190x1
110x10
1912 machine press
That’s what the title of the machine said, at least. Its basically a kickass machine dip. Will continue to use this one.
Heavy weight x 6
Light weight x 8 drop to
lighter weight x 6 drop to
lighter weight x 20
Bodyweight: 218lbs
Today:
Squats
45x10
135x6
185x4
225x3
245x1
245x4 went easy on these cause of the cramps last workout, my hammies threatened to cramp again but didn’t, this felt pretty easy. Will go for 6 reps next workout.
225x3
135x10 non-stop, no lockout set
Hammer strength iso-lat leg press
360(180lbs per side) x10
450x7
450x5
Hammer strength iso-lat leg extensions
90(45lbs per side) x 10
110x8
Hammer strength iso-lat leg curls
50(25lbs per side) x 9
100x2
70x5
Calf raises
On hammer strength leg press machine
450x10
Seated calf raises
115x12
115x7 sloooooow negatives
Bodyweight: 216.5lbs
Today:
Seated overhead press
45x12
95x6
115x4
135x5
135x3
95x10
Really digging these, makin progress
Hammer strength iso-lat shoulder press
110(55lbs per side) x 8
130x4
90x8
DB lateral raises
17.5x10
35x12
17.5x20
Hammer strength iso-lat pulldowns
140x8
180x1
180x9 time to increase!
220x1
180x5
Hammer strength chest supported row
45x12
55x8
65x7
45x12
Cable lat pulldowns
Medium weight x 8 drop to
light weight x 10 drop to
lighter weight x 12
Bodyweight: 216.5lbs
Today:
Hammer strength iso-lat bench press
90(45lbs per side) x 8
110x6
140x9 time to increase!
160x4
90x10
Hammer strength iso-lat incline press
90x10
110x7
DB flies
35x9
45x4 drop to
20x10
Pec fly machine
Light weight x 15
EZ bar curls
60x6
70x4
100x7 meh, good form on all reps at least
110x1 long negative
Dumbell preacher curls
35x4
35x3
EZ bar reverse curls
70x4 drop to
20x14
Machine preacher curls
Light weight x 8 drop to
lighter weight x 10
French press
All benches were taken again. I may just switch to these (overhead extensions) as this seems to be a recurring problem…
50x12
60x12
Pushdowns
140x6
190x1
150x6
1912 tricep press
Heavy weight x 8 drop to
light weight x 12
Bodyweight: 214lbs
Today:
Squats
45x12
95x8
135x5
185x4
225x3
245x1
245x6 no problems, not even a threat of cramping!
265x1 nice slow negative, ass to grass
Trap bar deadlifts
Never done these before but they fit in perfectly. Hit everything squats did, but squats emphasize the quads and glutes and these emphasize the hammies, I think this’ll work out just fine! I’m assuming the bar is 45lbs…
135x5
225x4
275x3
295x3
Hammer strength iso-lat leg extensions
50(25lbs per side) x 12
100x5
70x8
Hammer strength iso-lat leg curls
50x8
70x8
Seated calf raises
70x12
115x13
140x6
Bodyweight: 214.5lbs