11/13
Flexion row 2 min
65x 15,12,8
Pull down
1x10 then 4 drop sets
HS seated row
2x10-12
Rear delts on incline bench….John meadows style…
2 x a lot…went to failure around 20 reps then swings till absolutely failure
Incline db curl
3x8-10
1 Like
11/15
Bench 3 min
4x5 @ 230 all paused
2x3 @ 240 all paused
2 towel pull-ups between all sets. Ended up being 20 total reps. Pretty hard. Hopefully these will alleviate some elbow pain
Low incline db
70’s x 12,12,10
-ss-
V bar cable row
3x10-15
2 min
Preacher curl
-ss-
Overhead db ext
3x8-10
Upright row
-ss-
Core
2 sets
1 Like
11/16
Squats 3 min all beltless
6x6 @ 215….I was swamped after this
Dead’s beltless 3 min
235x10 straps 235x5,5,5 no straps
Leg curls
3x10-15
Core 2 sets
1 Like
11/18…Had to train this morning as we have our basketball scrimmage tonight.
Close grip…pointer on smooth…3 min
170x12…technically a PR but only bc I never have done this grip width/high of reps
170x10,10,10
DB incline…higher degree than normal…different gym…2 min
50x15,15,15
Rope upright row 1 min
4x15-20
Pec dec 90 sec
3x15-20
Rope overhead ext 90 sec
3x15-20
lateral raise ss core
2 sets
I have been getting bored with my nightly nutrition, so last week decided to get some new things. I traditionally follow a 90% vertical diet, but don’t claim it because not to a T. Lunch is always some type of lean meat, rice, spinach, carrots, peppers, with bone broth, yogurt for snacks, eggs, salmon, and potatoes. I’ve went off that and my digestion is off.
1 Like
11/19
I was supposed to squat today, but I forgot my olympic shoes at school. Probably a blessing in disguise, but I’m still not recovered from Tuesday. I’m going to dial back the accessory volume to 0 on the higher volume squat/deadlift day. If I do anything, it will be bodyweight unilateral stuff.
Pullups…1 min
5x5
Pulldown 2 min
4x10-15…all to failure
t bar row…2 min
3x8-12
meadows row…2 min
2x8-10
rear delt on incline
2x a lot
face pull
2 x alot
biceps
6 sets
2 Likes
Are you following a program, or doing splits (push, pull, lower) with your own selection of exercises and reps?
Main movement each day is program from Greg Nuckols 28 program series.
Monday: bench
Tuesday: squat and deadlift
Thursday: close grip
Friday: squat 2
Then accessory schedule is…this is on my own
Monday: upper
Tuesday: lower…it will be minimal
Thursday: push
Friday: lower
Saturday: pull
1 Like
Thanks. I’m not familiar with that program, but sounds good.
1 Like
Check it out. Has a ton of different progressions for the main lifts, varieties in frequency as well. I use the 2x a week beginner squat, 2x a week intermediate bench, and 1x a week beginner deadlift.
1 Like
11/20
Squat beltless 3 min
225x8…pretty good set for me
225x5,5,5
Seated leg curl 1 min
3x12-15
Back ext
2x15
Legs weren’t fully recovered and mid back was smoked from the t bar rows yesterday.
1 Like
11/22
Bench 3 min…all paused reps
2x5 @ 230
4x3 @ 240
3 pull-ups after each set. 36 total
Low incline db 2 min
70x15,11,8
Seated HS row 1-2 min
3x10-15
French press on incline
-ss-
Preacher curl
3x10-15
Laterals
-ss-
Read delt fly
2x10-20
1 Like
11/23
Squat…3 min….beltless
5x5 @ 230….groin didn’t get finally warm until the 4th set
Deads…3 min…beltless
255x8 no straps really easy
255x4,4,4…2 sets double overhand
1 leg split squat
3x10
Core
2 sets
1 Like
11/25 forgot to log so just going off my memory
Worked up to 190x10 on close grip then 190x8,8,8,8
Then some push work
11/26
Squat 3 min beltless
245x5
245x4,3,3
Deficit dead beltless
295x1 for 5 sets EMOM
Pulldown 1 min
3x10-15
Biceps 2 sets
Wish I could of got more back work in but was pressed for time. Taking tmrw off. Will try to get a long walk in.
2 Likes
11/29
Bench all paused 3 min
1x3 @ 255
Was supposed to be 3 singles at 255 but I did a triple to save time. Between each set I did 6-8 reps of different rows
Low incline db 65x15,13,8
-ss-
Lat pull
3x8-12
2 min
Incline db curl
-ss-
Dip
3x8-12
1 min
Leaning laterals
3x10-15 1 mi
1 Like
Squats 3 min beltless
Supposed to be 3 singles @ 240 but I did 1 triple. I think I’m supposed to work up to a 3RM Thursday, I would like to hit 275 ish
Dead’s beltless no straps
300x5
300x2,2,2
Leg curl 1 min
3x10-15
Core 2 sets
Probably have to train push tomorrow instead of Thursday because I have to scout.
1 Like
12/1 pretty solid day overall seeing that today should of been on Thursday
Close grip pointer on smooth 3 min
210x8 PR
210x6,6,6,6,6
Db Ohp 2 min
60’s x 11,9,6 little heavier than normal
Pec dec 1 min
3x10-15
DB overhead ext 1 min
3x10-15
Upright row 1 min
3x10-15
Laterals superset with core
2 x a lot
1 Like
12/3
Squats…beltless…3 min
275x3…possibly a beltless PR
275x1,1,1…really thought I would get 2 on the first set.
My lower half is feeling strong, I just have no confidence in my groin/hip flexor. My squats almost turn into a tempo squat. Excuses excuses.
Deficit dead…1 min
5x1 @ 295…3 double overhand
Leg press…2 min
3x12-15
1 leg squat
3x8
Core 3 sets
1 Like
12/4
Pull-ups 1 min random grips
8x5
Barbell row 2 min
135x15,13,8
Rear delt raise 1 min
3x20+
Curls
4 sets
Quick and dirty
1 Like
12/6
Bench 3 min all paused…3 pull-ups between each set. Ended with 33 total
4x5 @ 230
2x3 @ 240
Low incline db 2 min
70’s x 15,13, 8
V bar cable row 1 min
3x10-20
Db preacher curl -ss- lateral raise
3x8-12
Dips…50 reps as fast as I could in 4:45
The program is written out in 4 week waves. 3 work weeks with 1 test week. I don’t like spending 25% of my gym days testing, so will be running weeks 1,2,3,1,2,3, then 4 so all the main work will look very close to a few weeks ago.
12/7
Squats…beltless….3 min
6x6 @ 215
Deads…beltless….3 min
240x10 straps
240x5,5,5
GHR 1 min
6,5,5
Leg curl
Back extension
Core
2 sets each of 10-12