Midwest Madness

Training Logs
322

Wednesday
Lots of walking today (hunting)

Reverse Grip Lat Pull 75lb 4x15

Multigrip Camber Bar Bench Press

  • wide neutral grip, camber bar
  • worked up to a heavy single with chains and hitting 5’s and 3’s on way up.
  • 339lb (297lb +2x Chain 42lb)

Multigrip Camber Bar Row
187lb x10
207lb 3x8

DB Bench Press
80lb 3x15

3 Likes
323

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Week 5:

  • Sunday: Chest, Triceps, & Shoulders
    • 0: Warmup
      • Push-ups
      • Band Facepulls / Pullaparts
      • Band Pressdowns
    • A1: Lower Pectoral
      • DB Flat Bench Press
      • DRP: 100lb x15+5+3
    • B1: Upper Pectoral
      • BB High Incline Bench Press
      • 9-15 H: 205lb x10
      • 6-10 HH: 225lb x7
    • C1: Tricep Mass
      • JM Press
      • 9-15 H: 115lb x15
      • 6-10 HH: 135lb x10
    • D1: Chest Width
      • DB Pullover
      • DRP: 100lb x10+4+3
    • E1: Shoulders
      • DB Lateral Raises
      • 30lb x10
      • 40lb x5
      • DRP: 45lb x9+5+3
3 Likes
324
  • Friday: Back & Biceps
    • A1: Back Thickness
      • MGCB Seal Rows
      • 187lb 4x10
    • B1: Lower Lat
      • Single Arm DB Row
      • 100lb 3x10
    • C1: Upper Back
      • BB Shrugs
      • 225lb 2x15
    • D1: Biceps
      • DB Hammer Curl
      • 45lb 2x12
      • DB Bicep Curl
      • 40lb 2x10
3 Likes
325

how do you feel about the seal rows?

326

I used a Swiss bar with a camber on it…and then the bench thing I made for doing Reverse hypers that mounts on my rack safeties. Seemed to work really well. At first I had no idea what to use for weight on these as I rarely do them. I started with 185 loaded up and they seemed too easy but after the second set I realized they really start to set in set to set (probably because I don’t do them often). Anyway I liked them for a change of pace but I don’t know that they are the game changer exercise some may say they would be over something like a barbell row or T-Bar. I recently started doing pullovers again and that is an exercise that I think has tons of merit. Feel it in serratus, Lats, and triceps oddly enough…probably some chest too.

1 Like
327

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Week 6:

  • Monday: Chest, Triceps, & Shoulders

    • 0: Warmup
      • Push-ups
      • Band Facepulls / Pullaparts
      • Band Pressdowns
    • A1: Lower Pectoral
      • DB Decline Press DRP
        • 1x10 (40lb)
        • 1x12 (50lb)
        • 1x15 (60lb)
        • 3x12-15 (80lb)
    • B1: Upper Pectoral
      • BB Low Incline Bench Press
        • 1x10 (125lb)
        • 1x10 (175lb)
        • 2x8-10 (195lb)
    • C1: Tricep Mass
      • Close Grip Bench Press
        • 2x6-8 (195lb)
    • D1: Chest Width
      • Flat DB Fly-Press
        • 3x8-12 (45lb)
    • E1: Shoulders
      • DB Single Arm Head Supp. Fly
        • 3x6-8 (45lb)

  • Tuesday: Back & Biceps

    • 0: Warmup
      • Band Assisted Pull-Ups
      • Inverted Row
    • A1: Back Width
      • Lat Pulldown
        • 1x12 (90lb)
        • 3x8 (135lb)
    • B1: Back Thickness
      • Close Grip T-Bar Row
        • 2x12-15 (150lb)
        • 1x12 (175lb)
        • 1x10 (200lb)
    • C1: Lower Lat
      • Single Arm DB Row
        • 1x20 (80lb)
        • 1x10 (110lb)
        • 1x8 (130lb)
    • D1: Lower Back
      • Banded Good Morning
        • 3x20 (#3 Band)
    • E1: Biceps
      • DB Bicep Curl
        • 1x12 (45lb)
        • 2x8-10 (50lb)

“…let them eat cake”

4 Likes
328
  • Friday: Shoulders & Upper Back
    • 0: Warmup
      • Band Pull-A-Parts
      • Band Face-Pulls
    • A1: Front Delts
      • BB Overhead Press
        • 1x12 (105lb)
        • 1x10 (125lb)
        • 1x8 (175lb)
        • 3x3 (195lb)
    • B1: Side Delts
      • BB Upright Rows
        • 3x8 (105lb)
    • C1: Rear Delts
      • DB Incline Flys
        • 1x12 (25lb)
        • 1x15 (30lb)
        • 1x15 (35lb)
    • D1: Upper Back
      • Chest Supp. DB Row
        • 1x15 (45lb)
        • 1x15 (55lb)
        • 1x12 (65lb)
    • E1: Traps
      • DB Shrugs
        • 3x20 (90lb)
3 Likes
329
  • Sunday: Biceps & Triceps
    • A1: Bicep & Forearm Thickness
      • EZ Curl Bar Reverse Curl
        • 3x8-10 (80lb)
    • A2: Tricep Lateral Head
      • V-Bar Pushdown
        • 3x12 (70lb)
    • B1: Bicep Long Head
      • Single Arm Cable Curls
        • 3x8-10 (25lb)
    • B2: Tricep Long Head Size
      • DB Overhead Extension
        • 3x20 (50lb)
    • C1: Bicep Short Head
      • Concentration Curl
        • 2x15(25lb)
    • C2: Tricep Medial Head
      • DB Kick-ups
        • 2x12 (25lb)
    • D1: Bicep Finisher
      • EZ Bar Curl
        • 1x12 (80lb)
        • 1x10 (100lb)
        • 2x8-10 (110lb)
3 Likes
330

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Week 7: Deload

  • Monday: Chest, Triceps, & Shoulders
    • 0: Warmup
      • Push-ups
      • Band Facepulls / Pullaparts
      • Band Pressdowns
    • A1: Lower Pectoral
      • BB Bench Press
        • 1x15 (205lb)
        • 1x10 (225lb)
    • B1: Upper Pectoral
      • DB Incline Bench Press
        • 1x20 (40lb)
        • 1x15 (50lb)
    • C1: Tricep Mass
      • Bodyweight Dips
        • 2x15
    • D1: Chest Width
      • Incline DB Fly-Press
        • 2x15-20 (30lb)
    • E1: Shoulders
      • DB Front Raises
        • 2x15 (25lb)
2 Likes