Back, yesterday
BB Rows
155 4x5, 1x10
BB shrugs
225 5x10
Lat Pulldown (normal bar)
3x8 120
DB Rows
80lbs 2x10, 1x8
Upright Smith machine row
25s on each side 3x10
Pulldown (Neutral handle grip, hands about 6 inches apart)
Can’t remember all, finished:
160x6
180x5
200x4
Did slow, high rep before that.
10 min bike
20 min incline walking
Summary:
Back is weak as shit and a little bit sore today, especially traps.
I am thinking about switching to a 6 day split, since I lift 6 days a week anyway.
I am thinking the split would look something like
Day 1: Bench/Tris
Day 2: BS/Hams/Glutes
Day 3: Back, cleans/rows/pulldowns/heavy bis
Day 4: Shoulders/Light chest/Tris
Day 5: FS/Quads/Calves
Day 6: Back. Deads/light assistance/light bis
Day 7: Rest
I would try and get a little bit of cardio each session with more on days 1,4 and work in abs days 2 and 5.
Started new split today, felt weird. I’ll give it 4 weeks and see how I feel.
Bench:
Bar x 50
135 2x10
185 2x5
225 4x5
245 3x3 all paused
275 1x2 1x1. Paused the first reps
IncLine db press
60 3x10
Cable flies downward and upward motion
3X15 each way
Tris
Push down with bar
5X10
Machine extensions, each arm
3X15 30lb
2X10 50lb
Seated dip maachine
2X20 1 plate
3X12 2 plates
Riding bike for 20 right now.
No idea if this is the right amount of volume, ill play it by ear.
P.s. warm-up more when lifting early
Day 2 of new split:
BS:
Bar 3x10
135 1x10, 1x5
185 2x5
225 1x5
275 1x3 Belt
315 1x2
335 1x2
355 3x2 Pretty Easy until the last rep
225 1x5 3 count pauses
225 1x3 3 count, 10 count, 3 count. Almost died.
Squats felt good today, going to go a few more weeks then smash 405
SLDL
3x10 135
Hammy Curls individual legs
3x12 60
Glute machine
100 2x10, 1x13
Never done this machine before, where you push one foot back in an upward motion, felt it work though. Might make these a staple even if it is a lady’s machine
Machine leg press one leg at a time
3x10 50lbs
Slow deep movement here, hits the glute a lot more than the hammy one legged.
Abs:
10 straight leg raises with bosu ball on back of stand, ouch.
2x20 crunches on machine.
Abs started cramping, seriously deficient in potassium/other shit apparently.
15 min incline walking
Bought a multi vitamin and ate a banana.
Back/bi yesterday
Seated one arm iso row
115 each arm 3x10
Lat pull down
3X8 120
1X8 140
Straight arm raisraises, overhead trying to hit traps
3X10 25.
Comboed with
Upright ssmith row
70Lbs plus bar 3x8
BB row
3X8 135
2X5 155
BB shrugs, think I’m going to switch to db
3X10 225
3X5 275, with paused
Pull down with individual handles
3X10 50
2X10 60
Great pump here
Bis
Hammer curl
3X6 35
Preacher machine
High reps
Single Arm curl machine
Sets of 6 up to 60
ez bar cable curls
18:30 on bike
Shoulders, rushed workout
Ohp
Bar 3x10
95 2x10
135 3x5
155 2x3
185 2x1 PR
Should be able to get 205 in a few more workouts
Felt raises, machine
70 4x10
Front raises, db
20 3x8
iso shoulder press
50 3x15
Rear delt cable fliesflies
17.5 3x15
Taking today off, yesterday
FS:
Bar 2x10
135 1x10, 1x5
185 2x5
225 1x3
275 1x2
315 1x1
335 1x1
355 1x1 brutal
225 3x5
Calves
1Plate 1x30
2 Plates 2x15
3 2x8
4 3x8
Leg extensions
85 3x20
hack squat machine
2Pl each side 2x10
Quads were on fire
Okay so today’s workout was the end of week 1 for the new split. It is definitely more intense.
I need to make sure that I do cardio and plan my workout so I have time to get at least 15 min in.
I need to incorporate triceps into my shoulder workout and remember to do and 2x a week.
I don’t think I need to hit rear delts on shoulder day or chest. my chest is my best developed portion, at least on my upper body and my delta get hit on all my back work/ rowing.
Overall, I enjoyed it. Hitting legs and back twice a week should help a ton.
Today
Deadlifts
135 2x7
185 1x5
225 2x3
275 1x2
315 2x1 belt
365 2x1 belt, reverse grip
385 2x1
405 1x1
holds with 315, 365
Single arm iso Pull down
2 plates 3x10
Db shrugs
60 1x20
70 1x10
105 3x10
Forearms are smoked.
Db curls
20 2x12
30 3x7
Preacher curl
1 Plate 3x15, trying to get a pump
Single arm machine preachers
3X12 40.
Pump achieved.
Not a ton of volume but it felt good.
Grip strength is limiting factor on deads, needs to be trained at least 1x a week.
Yesterday off, family in town. I have had some really shitty eating days lately, need to get that in check.
Bench:
Bar
135 1x10, 1x5
185 2x5
225 2x4 (way too hard)
245 x1
275 x2, x1
295 3x1
Didn’t feel great going into the workout and the workout was pretty bad.
Incline BB bench
135 5x10
Flies, upward, downward and flat motions.
Tricep pressdown with triangle bar grip
3x15
Dumbell overhead extension
40 5x10
Seated dip machine
1 plate 3x15
1 plate 25 3x10
Bike 6 min,
shitty workour but hopefully tomorrow will be better.
Squats today, not feeling great.
BS
135 3x5
225 1x5, 1x3
275 1x2
315 3x3 never tripled this weight before
335 1x1
365 1x1 tough but not too bad.
135 x a lot trying to stay on my heels.
Hamstring curls
5X8
DB SLDL
3X8 80LBS
12min walking, went home
Missed the log for a few workouts. Only remember a few portions of my workouts. So I am not going to bother logging them.
Thinking about doing a deload next week.
Anyway did Back today.
DLs
135 3x5
225 2x5
275 2s2
315 1x3
365 2x1 Belt first overhand second, supinated
415 1x1 thought about going for 435 but grip barely held for this
315 7x1
Iso rows
3 plates 3x8
Iso Pulldowns
3x8
2 plates plus 25
Tbar rows
3x5 140 lbs
Low back extensions
Biceps, some random shit
Walked for 10 min
Chest and tris
Bench
Bar x60
135 2x10
185 2x5
225 1x5
245 1x3
275 1x2. Paused mmost reps to here.
295 1x1
315 1x1 went up easy
335 1x1 PR was tough but,not too bad.
225 2x8, 1x4(paused)
Incline iso press
3X8 80lbs each side
Flys
Tri work
12 min stairmaster
BS planned, was psyching myself up for 405 today and all the squat racks were taken. Did some back squat machines till one opened up.
BS
Bar 2x10
135 2x10 felt good, sstayed tight.
185 1x5
225 1x3
275 1x2
315 1x1 easy peasy, belt
365 1X1 popped up nicely, contemplated 405 from here. Decided against it.
385 1x1 37 times easier than last time
405 1x1 pretty confident going in and it was not bad at all for a max.
225 2x5 paused
Calves
Hammy curls 5x5
Glute machine
4X8
Single leg press
4X10
Dumbbell rdl
3X10
55, 70, 90
20 min bike
Keep forgetting ro update.
FS
275 4x3, 1x5
SStanding calf raises
Arnold leg press
5 plates 5x8
Seated calves
Leg extensions
5X10
Crunches
15 min on bike
DL
135 3x5
225 3x3 1 set was sumo, needs to start training this
275 2x3
325 4x2
375 1x2
All were beltless and double overoverhang.
Felt good.
Did a bunch of other shit but skipped biceps, they were sore.
Took the long weekend off, went to a festival, trying to work my way back.
Bench
3X10 185
1X3 235
Tri push down
40 min cardio
Day 2
4X4 275 squat
1 leg press
Quad extensions
40 min cardio
Today
Iso pull down
4X8 3 plates (6total)
Db,row
3X8 100
Shrugs
Pull down, wide
Biceps
3X8 25
3X4 40
3X15 preach machine 60
No cardio, yet
Have hit shoulders, legs and now back again. Not feeling very energetic, general malaise, I don’t know whats going on.
Hit back today,
DL
135 2x5
225 2x3
295 2x3 (1 belt, 1unbelted)
365 3x2
415 1x1 0x1
295 1x1 20 second hold
Pulldown
Shrugs, something popped/pinched something while shrugging 60lb dumbells, wtf
Did a few DB rows but my back felt a little off so i left it there.
6x12 Curls
3 iso at 22.5
Preacher curl
3x12 50lbs
Been working out relatively inconsistently since the last post, coming back to get it going.
In the last few months I have hit:
Bench: 365 TNG
Squat: 425
DL: 455.
Was busy over the summer and missed a lot of workouts.
Yesterday I hit back.
Seated cable rows
Wide lat pulldowns
DLs (2nd or 3rd time this year)
1x5 225
4x2 315
1x2 365
1x2 385
These were all really easy, think I might start deadlifting again on the reg
Medium with pulldown with hands facing each other
Smith machine rows
3x10 185 (if the bar was 45)
Biceps
preacher ezbar curls 3x8 25 on each side,
hammer worked up to 2x6 40,
straight bar cable curls 3x10 (don’t remember weight)
reverse ezbar curls 3x10 55.
Chest/Tris
BB bench
bar x 40
135 2x10
185 1x5
225 1x5
275 1x5
295 3x3
Just went in and did whatever I felt like. 295 didn’t feel bad, got nice and tight my last set, a little slow but solid overall.
DB incline
55s 3x12
Incline/Decline cable flies
Tricep machine
Tricep extensions w/rope
Face pulls
Decline press (not machine or bench)
3 x 10 2 plates
single arm extensions