T Nation

Getting Back to It

I’m finally starting to put up some numbers I’m not embarrassed to post, so I’m going to start a new log. Feel free to comment, encourage, or clown- I can take it.

Face Pulls/ Cuban Press-warm up

Bench Press- flat

135X10
225X3
255X5,5,5,4,4,3
135X20

Lat Pulldowns, wide

80X10
110X8
140X8
160X6

Seated Rows, machine-weight per side

90X10
115X10
135X10
160X8
135X8

“Delt Triad”

15X10X3- Wow, that’s harder than it seems…

Barbell Curls

Ran the rack from 85-25

~Shoulders were so pumped the curls were tough.

On bench press, my rep scheme is simply to try to get 25+ reps in 5-6 sets, increasing the weight every time I get the weight in 5 sets. Today, I got 26 reps in 6 sets. Last time I did bench, it was 245 for 6,6,6,6,4, so 28 reps in 5 sets- so this week I increased the weight. Dumbbells, I go a little higher reps before changing the weight.

Everything else, I play by ear, mostly alternating push and pull. I try to be mindful to increase weight and reps every time…

I like to change exercises every time I go into the gym, the only hard and fast rotation is barbell and dumbbell bench press, alternated, and deadlifts or rack pulls on Fridays.

What’s your split? This seems like a strange one.

Look forward to watching you progress, good luck!

It is a strange split, I basically just do upper body 3-4 times a week, mixing in deadlifts or rack pulls once a week(usually Fridays) and front squats when I feel like it.

I tore three ligaments and the meniscus in my left knee 12 years ago, so I don’t do a ton of leg stuff anymore. Extensions are a definite no-no. I also broke my left foot in September, not that it’s a big deal anymore. I’m just trying not to do anything to speed up the inevitable knee replacement surgery.

Thanks for chiming in, I appreciate the interest.

Ok, Thursday March 12-

Face Pulls/Cubans-warm up

Lat Pulldowns, wide

80X10
110X8
140X8
160X6

DB Flat Bench Press

50X8
75X6
110X6,6,6,6,6

Bent Over Row

95X8
135X12
185X8,8,8
135X12

Smith Machine Seated Shoulder Press

75X15
125X12
165X10,9

Rope Handle Triceps Pressdown

Ran stack from 120-30 in 15 lb increments, ~12-15 reps with each weight increment

-Got an insane pump in my left shoulder, really painful.

-I’m figuring the bar in the smith is not a regulation bar, especially not with the counterweighting.

-Going to shoot for sets of 7 reps next time with the 110s, probably won’t change the weight until I can do 5 sets of 8- I sorta like having intact rotator cuffs.

Monday, 3/16

Face pulls/Cuban Presses-warmup

Bench Press, flat

135X10
225X3
255X5,5,5,5,5,3 - 28 reps total
135X20

Seated Row, machineweight each side

45X12
90X10
135X8
160X7,7
90X12

Cybex Shoulder Press

70X12
100X10
120X10
140X8

Pulldown, wide

100X8
120X8
140X8
160X6

Reverse Curl-drop set
75X12
65X10
55X10
45X10
35x10

Cybex Preacher Curl

55X20

Hawt Abz machine

75X10
105X10
135X10

-shoulder was hurting when I started, almost left but decided to stick it out and felt really strong at the end of the bench press. I’ll be moving up to 265 next time, and will stay there until I get 25 reps in 5 sets or less (basically, 5X5 + a set)

Tuesday, 3/17

Light Day, just wanted to get some blood pumping… Weights not listed, because they aren’t that important.

Face Pulls/Cuban Press-warm up

Pec Dec

X20
X15
X15

Straight Arm Pulldowns

X20
X20
X20

Delt Triad

X10
X10
X10

Alternating Bicep Curls

X15
X12
X12

Tate Press

X15

Rope Pressdown

X20
X15
X15

Standing Row to Chest, Cable

X15

Standing Low Row. Cable

X15

-I’d never really done standing rows before, I tried to keep my lats flared during the movement. Something in my back liked it, it swole up like a balloon…

Thursday, 3/18

Face Pulls/ Cuban Press-warmup

Dumbbell Bench Press

50X12
75X8
110X7,7,7,7,6,4- 38 reps

Barbell Rows

135X12
135X12
185X10
185X8
135X12

Smith Machine Upright Row

75X15
125X15

Smith Machine Military Press, seated

125X12
175X8
195X8
75X15

Wide Grip Pulldown

90X8
120X8
140X8
160X7
120X10

Rope Pressdown

alternating with

Cable Straight Bar Curl

5 sets, dropped weight each set by 15 lbs.

Friday, 3/20

Rack Pulls

135X12
135X12
225X12
315X12
365X12
405X10
455X8
495X5
315X12

Wide Grip Pulldowns

80X12

Drag Curls-Smith machine

25X20
45X20
65X15
75x15

Dips

X7

Cybex Triceps Extension

55X20

Monday, 3/23

Face Pulls/Cuban Press

Bench Press, flat

135X8
225X3
265X5,4,4,4,4,3- 24 reps total
135X20

Seated Row, machine

45X8
90X8
135X8
160X6
90X12
45X15

Front Barbell Raise

35X12
45X12
55X12
45X10
25X15

Lat Pulldown, wide grip

100X8
120X8
140X8
160X8

Dumbbell Curl

30X8
40X10
50X6
25X15

Triceps Pushdown, rope

105X12
90X12
75X15
60X12
45X12

Wednesday, 3/25

DB Bench Press

50X12
75X6
110X8,7,6,6,6,5- 38 reps

Bentover Barbell Row

135X12,12
185X8,8

Smith Machine Seated Military Press

75X12
125X12
175X8
195X5

Wide Grip Pulldown

100X8
130X8
160X8

Rope Triceps Pushdown

105X20

Cybex Machine Curl

50X20

Saturday 3/28

Face Pulls/Cuban Press

Bench Press

135X10
225X3
275X3,3,3,3,2
225X10-- What???- nice

Wide Grip Pulldowns

100X8
130X8
160X8

Rack Pulls

135X12
225X12
315X12
405X12
135X12

Shrugs

135X12

Cybex Curl

20X25
60X20

Rope Pressdown

30X25
75X20

-I can’t tell you how surprised I am by the 225X10. Don’t know why I’m surprised, but the first 8 were 3/4 reps keeping tension on the muscle, too.

Monday, 3/30

Face Pulls/Cuban Presses

DB Bench Press

60X10
80X8
110X8,8,7,5,6,6

Machine Row-weight per side

45X8
90X10
135X5
160X5
185X4
90X10

Smith Machine Shoulder Press

115X8
165X5
195X5
195X7

Wide Grip Pulldowns

110X8
130X5
150X5
170X6

Smith Machine CGBP

115X12
205X10
255X4
205X8

DB Alternating Biceps Curl

40X8,8,8

-I’ll take it, I guess…

Wednesday, 4/1

Face Pulls/Cuban Presses

Bench Press

135X10
225X5
275X3,3,3,3,2
225X10

Wide Grip Pulldown

110X5
130X5
150X5
170X6
110X12

DB Lateral Raises

10X12
15X12
20X12
25X8

Smith Machine Bent Over Row

115X12
165X12
215X6,6
115X12

Rope Pressdowns

90X20
75X20
60X20
45X20
30X20

alternating with

Cybex Curl Machine

60X20
30X15 (one arm lowering)
20X15 (one arm raising & lowering)
40X20 (hold peak contraction)
30X20

Hawt Abz Machine

75X15
120X15
150X15

-My shoulders are killing me, and the Bench numbers didn’t go up this time.EDIT- Yes they did, now that I think about it I kinda have a forced deload for a few days, working Friday and Saturday, then Monday, Tuesday, Wednesday. If things don’t go better next workout, I’ll probably just ease back until next Thursday and change things up. Could just be that I did too many presses last workout and my shoulders didn’t get back to 100% fast enough…

Do you feel sticking with the same weight for sets benifits you more than the pyramid method?

[quote]BlackLabel wrote:
Do you feel sticking with the same weight for sets benifits you more than the pyramid method?[/quote]

I’m chasing after one thing right now- I want to Bench 315. But I kinda DO pyramid up- it’s not like I walk into the gym and put 275 on the bar and go to town… I just don’t waste a lot of time at weight that isn’t going to help me get where I want to go.

Sunday, 4/5

Face Pulls/Cuban Presses

DB Bench Press

50X10
75X6
110X8,8,8,8,6

DB Rows-I guess the fanboys call these Kroc Rows?

100X10
125X15

Smith Machine Seated Military Press

75X10
165X5
205X8

Wide Grip Pulldowns

110X5
140X5
170X3
200X2
170X6

Rope Pressdowns

105X20
90X20
75X20
60X20

alternated with

Cybex Machine Curl

50X8 - one arm negatives
40X10 - one arm negatives
30X10 - one arm negatives
30X20

  • A couple extra days were great for my shoulders, I think- I’ll be moving up to the 115s next time.

-I decided to limit military presses to one heavy set, I think I was overdoing things and not doing my shoulders any favors.

-I’m trying to increase the weight I can do with Pulldowns because I’d like to eventually do chins and I’ll need to be either significantly stronger or significantly lighter (with both being the goal here) to do them.

-Here’s hoping for 275X4 on the bench next Thursday…

Friday, 4/10

Face Pulls/Cuban Presses

Bench Press

135X10
225X3
275X4,3,3,3-Got it!
225X10

Wide Grip Pulldowns

110X5
140X5
170X3
200X3
140X12,6,6- RP

Smith Machine Seated Military Press

75X10
165X16,8,8- RP

Machine Row-weight per side

90X10
135X10,7,6-RP

Reverse Flies

75X10

Reverse Grip One-Arm Cable Curls

20X10

Triceps Rope Pressdown

120X15
105X15

Cybex Preacher Curl

50X8 each arm -2 up, 1 down
40X8 each arm -2 up, 1 down
70X6

~Don’t know why I did the rest pause, just felt like it. I need to use more weight on Seated Military and probably Pulldowns…
~Trying to decide if I should go to 285 for my bench press workout next time, or wait until I can get all sets at 4 reps… The first set today was butter, left a rep in the tank, but the last 3 sets I was grinding pretty hard on the last rep… Suggestions?

Sunday, 4/12

Face Pulls/Cuban Press

Dumbbell Bench Press

50X8
75X10
115X8,8

Machine Row

90X10
135X10

Lateral Raises

15X10
25X12

Close Grip Pulldowns

110X5
140X5
170X5
200X1

Wide Grip Pulldown

150X8

Rope Pressdowns

120X10
150X10

Alternating DB Curls

30X10
45X10

-Easter Candy Strength? I was expecting it might take a while to get 115s for eight reps… Guess not. On to the 120s… I think that clears up whether I’ll be moving up to 285 next bench workout- YES.

Tuesday, 4/14

Face Pulls/Cuban Presses

Barbell Bench Press

135X5
225X3
285X3,3,3
225X12

Wide Grip Pulldown

100X6
130X5
150X10-6-5 RP

Smith Seated Military Press

115X10
185X12-7-5 RP

Kroc Rows

100X5
125X16

Rope Pressdown

90X10
150X13-7-5 RP

Pinwheel Curls

55X10-9-6 RP

~Since I completed 3X3 with 285, I’ll move up to 295 next time. These weights aren’t getting any lighter…
~More rest pause, I like it. It seems like less work on paper, but I was pouring sweat like a whore in church on those Pinwheels.
~Felt like I should have started with more weight on Pinwheels- I almost picked up the 60s, and will next time if it turns out I need a lower rep range. Or maybe the 65s?
~Seems like an echo chamber in here…