I’ll try that variation next time, sounds cool. (or should I say hard)
20 July 2018
Warm-Up
Walking
Shoulder & Low Back Warm-Up
Superset 1
Bench: 95x10, 135x3, 185x3, 225x3
Pull-Ups: 4x5
Superset 2
Press: 45x10, 95x8, 135x3x6
Lat Pulldown: 5x12
Giant Set 1
Dips: 3x15
Lateral Raise: 3x30
Curl: 3x10
Giant Set 2
DB Chest Fly: 2x10
DB Lunge: 2x12
DB Row: 2x10
21 July 2018
Walking: 1 hour
Push-Ups: 5x15
Bodyweight Squats: 5x20
22 July 2018
Warm-Up
Walking
Shoulder & Low Back Warm-Up
Glute Bridge
Giant Set 1
Trap Bar Deadlift: 45x10, 135x10, 185x5, 235x5
McGill Curl-Up: 10 seconds x 4,4,2,2
Lateral Raise: 20,20,15,10
Giant Set 2
Close-Stance Zercher Squat: 95x8, 145x5, 185x5
E-Z Bar Tricep Extension: 30x25, 75x10, 55x20
E-Z Bar Concentration Curl: 45x10, 75x5, 55x10
Superset
RDL: 65x2x20
Band Pull-Aparts: 2x50
24 July 2018
Warm-Up
Walking
Shoulder & Low Back Warm-Up
Superset
Press: 45x10, 95x3, 135x3, 155x2x5
Pull-Ups: 5x5
Giant Set 1
Incline Bench: 135x8, 185x4x6
Lat Pulldown: 5x10
DB Curl: 5x10
Giant Set 2
Lateral Raise: 5x20
Close-Stance Leg Press: 5x12
Band Pull-Apart: 5x40
Some nice pressing there mate.
Yeah that’s no joke.
I like your workouts, superset on the main set and then giant setting the rest.
Great.
Thanks Simo! Currently eating 2100 cals per day (give or take), so I’m trying to keep my strength up while I cut off a little fat. Gotta get that bodyweight press somehow haha.
Thanks Mort! I took a page from Alpha’s book. Although I don’t do his exact workouts, I superset and giant set my movements to save a little time. Keeps conditioning up a bit too, as I’m sure you know with your workouts.
25 July 2018
Warm-Up
Walking
Shoulder & Low Back Warm-Up
Giant Set 1
Trap Bar Deadlift: 45x10, 135x10, 225x10, 275x7
DB Lunge: Bx10, 20x10, 40x10, 60x10
Pull-Up: 4x5
McGill Curl-Up: 15 count x 10 total sets
Giant Set 2
Trap Bar RDL: 135x12, 185x2x12
BTN Press: 45x10, 95x2x10
Band Pull-Apart: 3x30
Conditioning
Complex: 95x6, 75x12
{
Front Squat
RDL
Push Press
Back Squat
Good Morning
}
28 July 2018
Warm-Up
Walking
Shoulder & Low Back Warm-Up
Giant Set 1
Pull-Ups: 6x5
Incline DB Bench: 35x12, 60x8, 80x4x6
Lateral Raise: 2x15, 4x8
Giant Set 2
Overhead Press Machine: 15,10,10,10
Push-Ups: 4x10
Inverted Row: 4x15
Superset
Lateral Raise: 3x10
Rear Raise: 3x10
29 July 2018
Warm-Up
Walking
Shoulder & Low Back Warm-Up
Good Morning: 45x50
Bird Dog: 15 per side
Superset
Trap Bar Deadlift: 45x10, 135x10, 225x4x10
McGill Curl-Up: 15 count x 12 total reps
Giant Set
Good Morning: 95x4x25
Goblet Squat: Bx25, 35x25, 60x20, 90x15
Lateral Raise: 4x25
30 July 2018
Warm-Up
Walking
Shoulder & Low Back Warm-Up
Superset 1
Press: 45x10, 95x5x10
Inverted Row: 6x8
Giant Set
Chest Activation: 5 sets
Incline Bench Machine: 5x10
Back Fly: 5x15
Superset 2
Lateral Raise: 3x20
BB Curl: 3x10
4 August 2018
Warm-Up
Exercise Bike: 5 minutes
Shoulder & Low Back Warm-Up
Superset 1
Press: 45x10, 95x3, 135x3, 155x5
Pull-Ups: Bx5, 45x3,3,10
Giant Set
Chest Activation: 4 sets
Incline Bench: 135x8, 185x7, 135x8,8
Chin-Ups: 4x8
Superset 2
Chest Fly: 4x10
Tricep Pushdown: 20,18,6,20
Superset 3
BB Curl: 3x10
Lateral Raise: 3x20
Conditioning
Swimming
5 August 2018
Warm-Up
Exercise Bike: 6 minutes
Shoulder & Low Back Warm-Up
Hamstring Curl: 2x8
Back Extension: 2x10
Superset
Deadlift: 135x10, 225x3x10
McGill Curl-Up: 10 count x 8 total reps
Giant Set
McGill Curl-Up: 10 count x 10 total reps
Bar Hang: 10 count x 5
Low Back Activation: 10 count x 5
Back Extension: 5x20
Lateral Delt Raise: 5x20
Rear Delt Raise: 5x20
Conditioning
Exercise Bike: 15 minutes
7 August 2018
Warm-Up
Exercise Bike: 5 minutes
Shoulder & Low Back Warm-Up
Superset
Incline Bench: 45x20, 95x10, 135x5, 185x5, 225x2, 185x10
Chest-Supported Row: 6x5 working up to 115 per side
Giant Set
Lateral Delt Activation: 15 count x 3
Seated DB Press: 50x10, 60x8, 70x6
Rear Delt Raise: 3x15
Volume
Lateral Delt Pyramid: 25,15,10,rest,10,15,25 with 10, 15, & 20 lb Dumbbells
Superset
Tricep Pushdown: 100 total reps
Curl: 100 total reps
Conditioning
Exercise Bike: 15 minutes
225 incline is impressive
Thanks man! Your PRs are trickling down to everyone else
12 August 2018
Shoulder & Low Back Warm-Up
1a. Press: 45x20, 95x5, 135x8x2
1b. Pull-Ups: Bx5, 45x4x2, Bx4x8
2a. Deadlift: 225x5x1
2b. Ab Roller: 5x10
3a. Dips: 17,20,16
3b. Lateral Raise: 50,25,10
3c. Curl: 20,10,5
3d. Rear Delt Raise: 40,30,30
Exercise Bike: 15 minutes
How have y’all been? I know it looks like I’ve been slacking, but I’ve been in New York for 5 days. I’ll probably have another 4-5 days off when I move into school (the gym doesn’t open until the first day of school), but after that, it’s gains city.
Hope y’all have a good day.
Hey little Rat.
I thought you’d been around working out, but apparently only occasionally.
Great that you’re back lifting, keep grinding.
I’m off to 3 days roadtrip on motorcycle to Germany with some of my friends.
It’s pouring down and I hate riding in rain… damn.
New York for 5 days. How much weight did you gain !!