Everyone says the body part split is dead so naturally that’s what I’m doing.
Chest
Thursday, October 4, 2018
Bench Press (Barbell)
Set 1: 135 lb × 10
Set 2: 225 lb × 5
Set 3: 295 lb × 4
Set 4: 295 lb × 3
Set 5: 275 lb × 5
Set 6: 275 lb × 4
Decline Bench Press (Barbell)
Set 1: 230 lb × 6
Set 2: 270 lb × 5
Set 3: 270 lb × 5
Set 4: 250 lb × 8
Incline DB Press
Set 1: 200 lb × 8
Set 2: 200 lb × 7
Set 3: 200 lb × 6
Set 4: 200 lb × 6
Dumbbell Pullover
Set 1: 85 lb × 10
Set 2: 85 lb × 10
Set 3: 85 lb × 10
Back
Thursday, October 4
Deadlift (Barbell)
Set 1: 135 lb × 10
Set 2: 225 lb × 5
Set 3: 315 lb × 3
Set 4: 425 lb × 2
Set 5: 455 lb × 1
Set 6: 315 lb × 4
T Bar Row
Set 1: 205 lb × 5
Set 2: 215 lb × 5
Set 3: 205 lb × 5
Set 4: 205 lb × 5
Set 5: 205 lb × 5
Weighted Pullup
Set 1: +1 lb × 10
Set 2: +25 lb × 5
Set 3: +45 lb × 3
Set 4: +25 lb × 5
Set 5: +25 lb × 5
Lat Pulldown (Cable)
Set 1: 210 lb × 10
Set 2: 210 lb × 10
Set 3: 200 lb × 10
Shoulders
Friday, October 5, 2018
Overhead Press (Dumbbell)
Set 1: 130 lb × 10
Set 2: 180 lb × 5
Set 3: 200 lb × 5
Set 4: 200 lb × 5
Set 5: 200 lb × 4
Set 6: 180 lb × 7
Lateral Raise (Dumbbell)
Set 1: 70 lb × 12
Set 2: 70 lb × 12
Set 3: 70 lb × 12
Set 4: 70 lb × 11
Rear Lateral Raise
Set 1: 80 lb × 10
Set 2: 80 lb × 10
Set 3: 80 lb × 10
Set 4: 80 lb × 10
Upright Row (Barbell)
Set 1: 135 lb × 6
Set 2: 135 lb × 6
Set 3: 135 lb × 6
Rear Lateral Raise (machine)
Set 1: 110 lb × 10
Set 2: 120 lb × 10
Set 3: 120 lb × 10
Set 4: 120 lb × 10
Arms
Saturday, October 6, 2018
Triceps Dip
Set 1: +45 lb × 12
Set 2: +90 lb × 8
Set 3: +90 lb × 8
Set 4: +90 lb × 8
Set 5: +90 lb × 6
Bicep Curl (Barbell)
Set 1: 65 lb × 15
Set 2: 105 lb × 5
Set 3: 105 lb × 5
Set 4: 105 lb × 5
Set 5: 105 lb × 6
Skullcrusher (Barbell)
Set 1: 100 lb × 10
Set 2: 100 lb × 10
Set 3: 100 lb × 10
Set 4: 100 lb × 8
Set 5: 70 lb × 15
Hammer Curl (Dumbbell)
Set 1: 60 lb × 12
Set 2: 60 lb × 12
Set 3: 60 lb × 12
Set 4: 60 lb × 12
Tricep Extension
Set 1: 130 lb × 15
Set 2: 130 lb × 15
Set 3: 130 lb × 15
Legs
Sunday, October 7, 2018
Squat (Barbell)
Set 1: 135 lb × 10
Set 2: 225 lb × 5
Set 3: 305 lb × 4
Set 4: 335 lb × 3
Set 5: 365 lb × 2
Leg Extension (Machine)
Set 1: 200 lb × 12
Set 2: 200 lb × 12
Set 3: 200 lb × 10
Set 4: 200 lb × 10
Set 5: 200 lb × 10
Stiff Leg Deadlift (Barbell)
Set 1: 225 lb × 5
Set 2: 225 lb × 5
Set 3: 225 lb × 5
Set 4: 225 lb × 5
Leg Press
Set 1: 630 lb × 6
Set 2: 630 lb × 6
Set 3: 630 lb × 6
Set 4: 630 lb × 6
Chest
Sunday, October 7, 2018
Bench Press (Barbell)
Set 1: 135 lb × 10
Set 2: 225 lb × 5
Set 3: 295 lb × 4
Set 4: 295 lb × 4
Set 5: 295 lb × 3
Set 6: 275 lb × 5
Decline Bench Press (Barbell)
Set 1: 230 lb × 8
Set 2: 230 lb × 8
Set 3: 230 lb × 8
Set 4: 230 lb × 8
Incline DB Press
Set 1: 200 lb × 8
Set 2: 200 lb × 6
Set 3: 200 lb × 6
Set 4: 200 lb × 6
Back
Monday, October 8, 2018
Deadlift (Barbell)
Set 1: 135 lb × 10
Set 2: 225 lb × 5
Set 3: 315 lb × 3
Set 4: 365 lb × 2
Set 5: 395 lb × 2
Set 6: 425 lb × 2
T Bar Row
Set 1: 205 lb × 5
Set 2: 215 lb × 5
Set 3: 215 lb × 4
Set 4: 205 lb × 5
Set 5: 205 lb × 5
Lat Pulldown (Cable)
Set 1: 200 lb × 10
Set 2: 240 lb × 6
Set 3: 250 lb × 5
Set 4: 240 lb × 5
Rear Lateral Raise
Set 1: 120 lb × 8
Set 2: 120 lb × 8
Set 3: 120 lb × 8
Set 4: 120 lb × 8
Shoulders
Tuesday, October 9, 2018
Overhead Press (Dumbbell)
Set 1: 130 lb × 10
Set 2: 180 lb × 5
Set 3: 200 lb × 5
Set 4: 200 lb × 5
Set 5: 200 lb × 3
Lateral Raise (Dumbbell)
Set 1: 70 lb × 12
Set 2: 90 lb × 6
Set 3: 90 lb × 6
Set 4: 90 lb × 6
Rear Lateral Raise
Set 1: 80 lb × 8
Set 2: 80 lb × 8
Set 3: 80 lb × 8
Notes: Cut this workout short because I felt like garbage today. This is the 3rd day in a row where I’ve felt drained. Not sure what the deal is.
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What is diet and sleep like?
Need to get better about uploading these. This was my first day back after a week and a half off.
Legs
Friday, December 21, 2018 at 5:31 PM
Squat (Barbell)
Set 1: 135 lb × 8
Set 2: 225 lb × 5
Set 3: 315 lb × 2 @ 8
Set 4: 315 lb × 2 @ 8.5
Set 5: 315 lb × 2 @ 9.5
Set 6: 315 lb × 2
Leg Extension (Machine)
Set 1: 200 lb × 10
Set 2: 200 lb × 10
Set 3: 200 lb × 10
Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 10 @ 8.5
Set 2: 135 lb × 10 @ 8.5
Set 3: 135 lb × 10
Leg Press
Set 1: 630 lb × 5 @ 8.5
Set 2: 630 lb × 5 @ 9
Set 3: 540 lb × 5
Set 4: 540 lb × 5
Seated Calf Raise
Set 1: 135 lb × 10
Set 2: 180 lb × 10
Set 3: 180 lb × 10
Been doing 8x3’s (or 8x4’s on this day) for bench and a couple other lifts to break through some plateaus.
Chest
Saturday, December 22, 2018 at 7:20 AM
Bench Press (Dumbbell)
Set 1: 160 lb × 8
Set 2: 200 lb × 5 @ 6.5
Set 3: 240 lb × 3 @ 8.5
Set 4: 260 lb × 3 @ 10
Set 5: 240 lb × 4 @ 9
Set 6: 240 lb × 4
Set 7: 240 lb × 4
Set 8: 240 lb × 4
Set 9: 240 lb × 4
Set 10: 240 lb × 4
Decline Bench Press (Barbell)
Set 1: 180 lb × 10
Set 2: 230 lb × 6
Set 3: 230 lb × 6
Incline DB Press
Set 1: 200 lb × 6
Set 2: 220 lb × 4
Set 3: 200 lb × 8
My deadlift apparently went to shit after my break. Hopefully I’ll get that straightened out quick.
Back
Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 @ 7
Set 4: 365 lb × 3 @ 9
Set 5: 405 lb × 1 @ 9.5
Weighted Pullup
Set 1: +25 lb × 5 @ 8.5
Set 2: +45 lb × 3 @ 9
Set 3: +45 lb × 3 @ 9
Set 4: +45 lb × 3 @ 9
Set 5: +45 lb × 3 @ 9
Set 6: +45 lb × 3 @ 9
Set 7: +45 lb × 4
T Bar Row
Set 1: 180 lb × 5
Set 2: 200 lb × 5
Set 3: 200 lb × 4
Set 4: 190 lb × 4
Set 5: 180 lb × 5
Rear Lateral Raise
Set 1: 70 lb × 8
Set 2: 80 lb × 8
Set 3: 80 lb × 8
Lat Pulldown (Machine)
Set 1: 220 lb × 8
Set 2: 220 lb × 8
Set 3: 220 lb × 8
Shoulders
Overhead Press (Dumbbell)
Set 1: 130 lb × 8 [Warm-up]
Set 2: 160 lb × 5 @ 7.5 [Warm-up]
Set 3: 190 lb × 3 @ 8
Set 4: 200 lb × 3 @ 9
Set 5: 200 lb × 3 @ 8.5
Set 6: 200 lb × 3
Set 7: 200 lb × 3 @ 10
Set 8: 190 lb × 3
Set 9: 190 lb × 3
Set 10: 190 lb × 3
Lateral Raise (Dumbbell)
Set 1: 60 lb × 10 @ 8.5
Set 2: 60 lb × 10 @ 8.5
Set 3: 60 lb × 10 @ 8.5
Set 4: 60 lb × 10 @ 8.5
Rear Lateral Raise
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10
Rear Lateral Raise (machine)
Set 1: 110 lb × 10
Set 2: 110 lb × 10
Set 3: 110 lb × 10
Arms
Triceps Dip
Set 1: +45 lb × 12 @ 6.5
Set 2: +90 lb × 8 @ 8
Set 3: +90 lb × 8 @ 8.5
Set 4: +90 lb × 8 @ 8.5
Set 5: +90 lb × 8 @ 8.5
Bicep Curl (Barbell)
Set 1: 80 lb × 8 @ 8.5
Set 2: 80 lb × 7 @ 8.5
Set 3: 80 lb × 6 @ 9.5
Set 4: 80 lb × 6 @ 9.5
Skullcrusher (Barbell)
Set 1: 90 lb × 10 @ 8.5
Set 2: 100 lb × 8 @ 8.5
Set 3: 100 lb × 8 @ 8.5
Set 4: 100 lb × 8 @ 8.5
Hammer Curl (Dumbbell)
Set 1: 60 lb × 10
Set 2: 60 lb × 10 @ 9
Set 3: 60 lb × 0
Triceps Extension
Set 1: 120 lb × 12 @ 7
Set 2: 120 lb × 12 @ 9
Set 3: 120 lb × 12 @ 8.5
Legs
Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 2 @ 7.5
Set 4: 345 lb × 2 @ 9.5
Set 5: 355 lb × 2 @ 9.5
Leg Extension (Machine)
Set 1: 200 lb × 10
Set 2: 200 lb × 10
Set 3: 200 lb × 10
Romanian Deadlift (Barbell)
Set 1: 135 lb × 5
Set 2: 135 lb × 5
Set 3: 135 lb × 5
Leg Press
Set 1: 630 lb × 5 @ 8.5
Set 2: 720 lb × 5 @ 8.5
Set 3: 720 lb × 5 @ 8.5
Set 4: 720 lb × 5 @ 8.5
Seated Calf Raise
Set 1: 180 lb × 8
Set 2: 180 lb × 6
Set 3: 180 lb × 6
8x3’s are definitely paying dividends on bench 
Chest
Bench Press (Dumbbell)
Set 1: 160 lb × 8
Set 2: 200 lb × 5 @ 6.5
Set 3: 260 lb × 3 @ 9
Set 4: 280 lb × 3 @ 9.5
Set 5: 280 lb × 3 @ 9.5
Set 6: 280 lb × 2 @ 10
Set 7: 260 lb × 4 @ 9
Set 8: 260 lb × 4 @ 9.5
Set 9: 260 lb × 4 @ 9.5
Set 10: 260 lb × 3 @ 10
Decline Bench Press (Barbell)
Set 1: 180 lb × 12
Set 2: 180 lb × 12 @ 9.5
Set 3: 180 lb × 10 @ 10
Incline DB Press
Set 1: 200 lb × 6
Set 2: 200 lb × 5
Set 3: 200 lb × 0
Still feeling weak on my deadlifts. 3 weeks ago I pulled 465 lbs. for a 1RM personal best but now I’m struggling with 405. The weak point seems to be my hamstrings. Guess I just need to focus on them a little more on leg day.
Back
Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 365 lb × 2 @ 9.5
Set 4: 405 lb × 2 @ 10
Set 5: 405 lb × 2 @ 10
T Bar Row
Set 1: 180 lb × 5
Set 2: 200 lb × 5
Set 3: 180 lb × 5
Set 4: 180 lb × 5
Set 5: 180 lb × 5
Weighted Pullup
Set 1: +25 lb × 5 @ 8.5
Set 2: +1 lb × 5 @ 7.5
Set 3: +1 lb × 5 @ 7.5
Set 4: +1 lb × 5 @ 7.5
Set 5: +1 lb × 5 @ 7.5
Face Pull (Cable)
Set 1: 60 lb × 10
Set 2: 80 lb × 10
Set 3: 80 lb × 10
Lat Pulldown (Machine)
Set 1: 200 lb × 8
Set 2: 200 lb × 8
Set 3: 200 lb × 8
My shoulders baffle me. Shoulder press, whether it be with dumbbells or barbell, is one of my strongest lifts and always has been. Yet from an appearance standpoint I definitely don’t consider my shoulders a strongpoint. I’m not sure if I have a tinge of body dysmorphia or its just genetics or what.
Shoulders
Seated Overhead Press (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 135 lb × 6 [Warm-up]
Set 3: 225 lb × 3
Set 4: 225 lb × 3 @ 9
Set 5: 235 lb × 3 @ 8.5
Set 6: 245 lb × 2 @ 10
Set 7: 225 lb × 3 @ 10
Set 8: 205 lb × 4
Set 9: 205 lb × 4
Set 10: 205 lb × 4
Lateral Raise (Dumbbell)
Set 1: 60 lb × 10 @ 8.5
Set 2: 60 lb × 10
Set 3: 50 lb × 12
Set 4: 50 lb × 12
Set 5: 50 lb × 10
Rear Lateral Raise
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10
Set 4: 60 lb × 10
Rear Lateral Raise (machine)
Set 1: 100 lb × 15
Set 2: 100 lb × 15
Set 3: 100 lb × 15
Arms
Friday, December 28, 2018
Triceps Dip
Set 1: +45 lb × 12 @ 6.5 [Warm-up]
Set 2: +90 lb × 6 @ 8 [Warm-up]
Set 3: +135 lb × 3 @ 8.5
Set 4: +135 lb × 3 @ 9.5
Set 5: +125 lb × 4 @ 8.5
Set 6: +125 lb × 4
Set 7: +125 lb × 4
Set 8: +90 lb × 8
Incline Curl (Dumbbell)
Set 1: 60 lb × 8
Set 2: 70 lb × 8
Set 3: 70 lb × 8
Set 4: 70 lb × 8 [Failure]
Skullcrusher (Barbell)
Set 1: 90 lb × 10 @ 8.5
Set 2: 110 lb × 6 @ 9.5
Set 3: 110 lb × 6 @ 9.5
Set 4: 120 lb × 4 @ 10
Set 5: 100 lb × 6
Hammer Curl (Dumbbell)
Set 1: 60 lb × 10
Set 2: 50 lb × 15 @ 9
Set 3: 50 lb × 15 @ 10
Triceps Extension
Set 1: 120 lb × 15 @ 7
Set 2: 120 lb × 10 @ 9
Set 3: 120 lb × 10 @ 8.5