Work For Today:
CGBP: 155x8, 175x8, 185x8, 195x5
EZ Curl: 60x8, 70x8, 70x8, 80x6
V-Bar Pushdown: 62.5x12, 67x5x12, 72.5x11
Overhead Extension: 3x15x52.5
DB Curl: 2x10x25, 10x35
Preacher Curl: 45x15, 45x14, 45x11
Work For Today:
Lat Pulldown: 115x10, 130x10, 145x10, 160x8
Barbell Row: 125x8, 135x8, 145x8, 155x8
DB Row: 3x10x80
Machine Row: 85x12, 2x100x12
HS Front Pulldown: 2x60x15, 70x15
Decline Crunch: 3x15
Cardio: 15 minutes bike
Notes:
Still trying to find my sweet spot with some sort of heavy row. I love DB rows, but would like to finally get barbell feeling good.
Focusing hard on squeezing my back. Notice the weights arent going up, but my contractions are getting better, using less arms as the set goes on.
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Barbell row is one of those things for me where 135 feels light but 185 and up are heavy and I don’t think as productive for hitting all the finer details in the back. I’m not sure if I should go heavier or let the little guys catch up to develop a deeper thicker back with higher rep ranges. If you figure it out let me know…
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Work For Today:
Overhead Press: 125x8, 125x8, 135x8, 145x6
Lat Raise: 20x12, 25x12, 25x12, 15x15
DB Press: 40x12, 45x12, 45x8
Upright Row: 40x12, 60x12, 70x12
Rear Fly: 2x85x15, 85x9
Work For Today:
Squat: 225x8, 245x8, 255x6, 265x4
RDL: 135x10, 145x10, 155x10
Leg Press: 270x10, 320x10, 360x10
Leg Extension: 3x15x90
Lying Hamstring Curl: 3x15x70
Work For Today:
CGBP: 165x8, 175x8, 185x8, 195x7
EZ Curl: 70x8, 70x8, 70x8, 80x6
V-Bar Pushdown: 62.5x12, 67.5x12, 72.5x12, 77.5x8
Overhead Extension: 3x15x52.5
DB Curl: 25x10, 25x12, 35x8
DB Preacher Curl: 3x15x20
Reverse Curl: 3x15x40
Work For Today:
Incline Bench: 175x5, 185x5, 195x5, 205x5, 205x5
Machine Press: 115x10, 130x10, 145x10, 160x9
DB Incline: 55x10, 55x10, 50x13
Pec Fly: 85x15, 100x12, 70x15
Cardio: 15 minute bike
Work For Today:
Lat Pulldown: 130x10, 130x10, 145x10, 160x8
DB Row: 85x10, 85x10, 85x12
Machine Row: 85x12, 100x12, 100x12
HS Front Pulldown: 60x15, 60x15, 70x15
Work For Today:
Overhead Press: 125x8, 135x8, 135x8, 145x7
Lat Raise: 25x12, 25x12, 25x10, 15x15
DB Press: 40x12, 50x10, 50x8
Upright Row: 50x15, 70x12, 70x12
Rear Delt Fly machine: 3x85x15
Conditioning: Barbell Complex 95 lbs
5 reps of each
deadlift
bb row
hang clean
push press
squat
good morning
repeat 4x, 60 minutes rest in between complexes
Notes:
*Pressing felt weird today. I was feeling really strong, my reps were clean and snappy, but starting on my third set I was just getting lightheaded while lifting. Almost called it on rep 4 of 145 when I got really dizzy and actually stumbled a bit backwards, but I took a moment to collect my head and got a few more reps.
**Complexes suck and I hate them
Work For Today:
Squat: 135x5, 185x5, 205x10, 225x10, 245x7, 255x5, 255x5
RDL: 135x10, 145x10, 155x10
Leg Press: 270x10, 360x10, 410x10
Leg Extension: 3x10x70
Lying Ham Curl: 3x10x70
Work For a few days ago…
CGBP: 175x8, 175x8, 185x8, 195x8
BB Curl: 70x8, 70x8, 70x8, 80x7
Vbar Pushdown: 62.5x12, 67.5x12, 72.5x12, 77.5x6
Overhead Rope Extension: 3x15x52.5
DB Curl: 25x10, 30x10, 35x8
inc DB curl: 3x15x15
Work For Today:
AM:
Inc Bench: 185x5, 195x5, 205x5, 215x5, 205x5
Machine Press: 115x10, 130x10, 145x10, 160x6
DB Incline Bench: 55x10, 55x10, 55x10
DB Fly: 25x15, 25x12, 25x10
Cardio: 15 minutes bike
Notes:
*Happy to hit 215x5 on incline, dont do this lift often and I feel it is starting to take off.
**Machine Press is not going up at all. I dont mind this, as long as I stay around the same weight, and increase weight on my incline, I feel like I am doing more work because I am lifting the same weight in a more fatigued state. Also, more so than any other chest movement, I can squeeze my chest on this, so my focus is really on tension and not on moving weight.
***DB flys were brutal. Sets last so long with a slow descent, hard to keep the reps up. on the last 2 when I didnt hit 15 flys, I went ahead and would bench the dumbells until I hit 15. Amazing how hard a 25lb dumbbell bench can feel…
Work For Today:
Lat Pulldown: 130x10, 130x10, 145x10, 160x9
DOH Deadlift: 225x6, 245x6, 265x6, 275x5
DB Row: 80x12, 80x12, 80x12
Machine row: 100x12, 100x12, 100x12
HS Front Pulldown: 60x15, 60x15, 70x12
Notes:
*Finally really getting a good mind muscle connection in my back.
**Wanted to add deadlifts back in. Been watching a few clips of Hayden Bowe, the man is just ridiculously strong with impeccable form on everything. Read a piece by him saying that the reason his form was so good was simple, he never allowed bad reps. Ever. I’ve gotten to a point where I can bang out 405x5 pretty much anyday on deadlift, but its not clean. I want to change that. Starting from scratch. No belt (which I get a ton out of) and doing everything double overhand, both to improve my grip and to keep me from chasing weight too much too fast. All reps were easy today, grip was limiting factor, which is good. Ingraining good reps, will build over time.
*** I know it is the popular thing now to knock bro-splits, but honestly I remember why I loved them in high school. Thrashing a bodypart, focusing on small improvement every week in either volume, form, or weight. I feel like it allows me to progress pretty dang well. Some parts respond better than others, IE I think legs may do better for me on 5-3-1, but chest and back love bro splits, but overall I feel like progress is solid.
Was with family this past week. Had a lot of amazing food, a few goof lifts, and (surprisingly) some great runs. And I recorded none of it, nor do I remember specifics. Whoops.
Work For Today:
Inc Bench: 185x5, 205x5, 215x5, 225x4(PR), 205x5
Machine Press: 115x12, 130x10, 145x10, 160x8
Inc DB Bench: 55x10, 55x10, 55x10
Db Fly: 25x15, 25x12, 25x10
Cardio: 15 minute bike
Notes:
Incline bench going great, feeling strong.
Work For Today:
Pullups: 4, 2, 2, 2, 1
Beltless Deadlift: 225x6, 245x6, 265x6, 275x6, 285x6 (Mix Grip)
Db Row: 85x10, 85x10, 85x12
Lat Pulldown: 130x12, 130x10, 115x12, 115x10
Machine Row: 85x15, 85x15, 85x10
Notes:
*The mixed grip deadlift set was too easy. Weight felt reasonable for DOH but the moment I did mixed grip, it was back to warm up weight. Think I am going to throw one or two heavier mixed grip sets in each week.
*I am fat and bad a pullups. This will change.
*Lat pulldowns are for some reason way, way harder after pullups
Work For Yesterday:
Overhead Press: 135x8, 135x8, 135x8, 145x5
Lat Raise: 25x12, 25x10, 25x10, 15x25
Upright Row: 70x12, 70x12, 70x12
Face Pull: 27.5x12, 27.5x12, 27.5x12
Prone Trap Raise: 3x15x5lb
Conditioning: HIIT Rowing
20seconds hard, 40 easy, 10 rounds
Notes:
*Didn’t do to well on the set with 145, think I was a little wore out by the time I got to it.
**Did Face pulls gripping the rope with my thumb against the bottom, and raising to my forehead. Holy hell, first time I have actually felt my rear delts.
***Prone Trap Raises smoke my rear delts, even with 5lbs. Dang.
****Never done HIIT on a rower before, kind of like it.
Work For Today:
Squat Cleans: 95x3, 115x3, 125x3, 135x3, 155x3
Squats: 225x5, 245x5, 265x5, 275x3, 275x3
RDL: 135x10, 135x10, 135x10
DB Walking Lunges: 25x10, 25x10, 25x10
Goblet Squat: 45x10, 45x10
Notes:
*Wanted to start doing some olympic lifting, so I did some cleans to warm up for squats. I can hang power clean a hell of a lot more weight than I can full clean, the catch kills me. Not trying to push the weight right now, just trying to nail my form.
**Dropping the reps a bit on squats, I don’t think I get much strength out of the higher rep stuff, largely due to form breakdown when fatigued
***Did slow, tempo goblet squats. Amazing how this feels absolutely nothing like a barbell squat… actually feel my quads instead of glutes and lower back