Wednesday 5/1/19 Bench(WK 5)
Warm-up
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
275x2, 2 sets
Added Slingshot
295x5
315x3
That was it. I skipped out on my accessory work today. It’s already hot here in South Carolina and my energy wasn’t at it’s best although all Bench sets felt good. After this I felt like doing anything further would be a waste of time
Wasn’t able to make it to the gym for deadlifts this week. I’m on call for work and it’s made it difficult getting there
Sunday 5/5/19 Bench Accessory(WK 6)
Warm-up
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Speed Bench Press
45x5, 2 sets
45x5 added Dbl Mini Bands
95x3x3
105x3x3
115x3x3
Alternating comp, por, & illegal wide grips
High-Rep DB Press(on decline)
50x20
60x20
Wide-Grip Pulldowns
120x12
140x12
160x12
180x12
Rear DB Raises/Side Machine Raises
15x15/45x20
20x15/55x20
25x15/65x20
Lying DB Skullcrushers/Ez-Bar Preacher Curls
30x15/45x12
35x15/55x10
40x15/65x7
One-Arm Pushdowns/One-Arm Cable Curls
40x15/20x12
50x15/30x12
60x15/40x12
Neck Harness(on cables)
30x15
40x15
Front & back
Forearms
Monday 5/6/19 Squats(WK 6)
Warm-up
Leg Extensions
Seated Leg Curls
Adductor/Abductor(in & out)
Pulldowns
Squats
45x5, 3 sets
135x3
225x3
275x3
315x2
365x1 added Belt
400x1 knee wraps
Pause Squats
315x5
315x3
1-Legged Leg Press
2PLx3x15
One-Arm Cable Rows
50x12
60x12
70x12
Scapular Shrugs(on Machine row)
100x12
120x12
140x12
1-Legged Standing Leg Curls
50x20
65x20
80x15
Calves
Abs
Wednesday 5/8/19 Bench(WK 6)
Warm-up
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
275x1
290x1
Added Slingshot(POR Grip)
295x5
315x3
225x25
Incline Swiss-Bar Press
115x3x8
Wide, medium, & close grip
Pec-Dec Flyes
60x15
75x15
90x15
Neutral-Grip Pulldowns
90x12
110x12
140x12
160x12
3-Way Shoulder Raises
15x2x15(side, front, & rear)
V-Bar Triceps Pushdowns
90x20
110x20
130x20
Hammer Curls
25x15
30x15
35x15
Friday 5/10/19 Deadlifts(WK 6)
Warm-up
Leg Extensions
Prone Leg Curls
Adductor/Abductor(in & out)
Pulldowns
Medium-Stance Squats
45x5, 3 sets
135x1
185x1
225x1
275x1
315x1
365x1 added belt
405x1 knee wraps
Deadlifts- hook grip
225x2
275x2
315x1
365x1
405x1 tweaked something in my lower back pretty bad and had to stop here
Machine Rows
110x12
125x12
140x12
Reverse Hypers
160x3x20
Had to stop here, as my back is hurting pretty bad. Came home foam rolled, took some naproxen, & got the heating pad out. I had planned on working up to around 470, but it is what it is.
Damn. Hope ur back bounces back soon. I’ve been nursing my lower back too. Trap bar has been a new friend.
It feels better, been foam rolling it, and using a heating pad. Still a little sore but nothing is feeling extremely bad. So that’s a plus lol
Monday 5/13/19 Squats(deload)
Warm-up
Leg Extensions
Seated Leg Curls
Adductor/Abductor(in & out)
Pulldowns
Squats
45x5, 2 sets
135x3
185x3
225x3
275x3
315x3
365x2 belt
Pause Squats
225x2x5
1-Legged Leg Extensions
50x20
65x20
80x20
One-Arm DB Rows
70x12
80x12
90x12
Wide-Grip Shrug Downs
100x12
120x12
140x12
Seated Leg Curls
120x20
140x20
160x20
Calves
Abs
That was it. Lower back is still a little sore from Friday. Gonna try and get to the chiropractor sometime this week
Wednesday 5/15/19 Bench(deload)
Warm-up
Rotator Cuffs
DB Flyes
Pulldowns
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x5, 3 sets
Flat DB Press/Wide-Grip Pulldowns
40x20/100x12
50x20/120x12
60x15/140x12
Face Pulls/Machine Side Raises
60x20/45x15
70x20/55x15
80x20/65x15
Triceps Pushdowns/Hammer Curls
90x3x20/25x3x15
That was it. I’ve been trying to fight off a stomach virus since last Thursday. Glad I had already planned for a deload this week lol
Sunday 5/19/19 Bench(WK 1)
Warm-Up
Shoulder Rotations(Int & Ext)
Pec-Dec Flyes
Pulldowns
Fat-Bar Bench Press(POR grip)
45x12, 2 sets
95x8
135x5
185x3, 5 sets
Flat DB Press
40x20
50x20
Neutral-Grip Pulldowns
100x12
110x12
125x12
140x12
Reverse Pec-Dec Rear Delt Flyes/Side Raises
55x15/15x15
70x15/15x15
85x15/15x15
Barbell Skullcrushers/Ez-Bar Curls
65x12/30x15
75x12/40x15
85x10/50x15
One-Arm Machine Overhead Extensions/One-Arm Nautilus Machine Curls
35x15/50x15
45x15/65x15
60x15/80x15
4-Way Neck Machine
40x2x15(back)
20x2x15(front)
30x2x15(sides)
Monday 5/20/19 Squats(WK 1)
Warm-up
Leg Extensions
Seated Leg Curls
Adductor/Abductor(in & out)
Pulldowns
Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
325x2, for a couple of sets
Pause Squats
225x3, 2 sets
1-Legged Leg Press
1PLx3x15
Seated Leg Curls
120x3x20
That was it. That stomach virus really sapped my leg strength everything felt extremely heavy
Wednesday 5/22/19 Bench(WK 1)
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x3, 5 sets
Added Slingshot
275x3
275x4
Incline BB Press
135x3x8
Pec-Dec Flyes
45x20
60x20
Wide-Grip Pulldowns
100x12
115x12
130x10
145x6
3-Way Shoulder Raises(Front/Side/Rear)
15x2x12
Triceps Pushdowns/Hammer Curls
100x20/25x15
110x20/30x15
120x20/35x15
Face Pulls(on dual cables)
60x3x15
Forearms
Friday 5/24/19 Deadlifts
Warm-up
Leg Extensions
Lying Leg Curls
Adductor/Abductor(in & out)
Pulldowns
SSB Squats
45x5, 3 sets
135x3
185x3
225x2
245x1 belt
275x1 knee wraps
185x5, 3 sets
Rack Pulls(just below knee)
225x3
275x3
315x2
365x2 added belt
405x2
455x1
500x1
315x5, 2 sets
DB Stiff-Legs
45x10
55x10
65x10
Chest-Supported Rows(plate loaded)
25x12
35x12
45x12
55x10
DB Shrugs
45x12
50x12
55x12
1-Legged Lying Leg Curls
30x15
40x15
50x15
Calves
Abs
Decided that I’m not gonna compete any this year. Just gonna train raw for now, and wait until sometime next year and hit the platform again
Sunday 5/26/19 Bench(WK 1)
Warm-up
Rotator Cuffs
Rope Pushdowns
DB Curls
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
210x5, 4 sets
High-Rep Low-Incline DB Press
40x20
50x20
Neutral-Grip Pulldowns
100x12
130x12
160x12
190x8
Reverse Pec-Dec Rear Delt Flyes/Side Raises
50x15/10x15
65x15/15x15
80x15/20x15
Machine Triceps Dips/Seated DB Curls
90x3x20/17x3x15
One-Arm Pushdowns/One-Arm DB Curls
50x3x20/20x3x15
Like I said, since I’ve decided not to compete again until sometime next year I will be training to get my raw strength up and building more muscle mass
Monday 5/27/19 Squats(WK 1)
Warm-up
Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
305x2, 4 sets
Pause Squats
225x5
225x3
1-Legged Leg Press(as a 45lbs bar)
135x15
155x15
175x13
That was it. Stomach was upset again last night. And I was in & out the bathroom all night. Didn’t get to sleep until after 4:30am. Legs are feeling extremely weak right now
Wednesday 5/29/19 Bench(WK 1)
Warm-up
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Bench Press
45x12, 2 sets
95x8
135x5
185x3
220x5, 4 sets
Added Slingshot
275x5, 2 sets(POR grip)
Incline BB Press
135x8
145x8
155x8
Low-Incline DB Flyes
30x10
35x10
40x10
Straight-Arm Pulldowns
90x12
100x12
110x10
120x10
Seated 3-Way Shoulder Raises(kettlebell)
18x2x12(Front/Side/Rear)
Triceps Pushdowns/Hammer Curls
90x20/25x15
100x20/30x15
110x20/35x15
Face Pulls
40x15
50x15
60x15
Calves
Forearms
Neck
Friday 5/31/19 Deadlifts(WK 1)
SSB Squats
45x5, 2 sets
135x3
185x3
230x2, 4 sets
Deadlifts- hook grip
135x3
225x2
275x2
315x1
340x1, 6 sets(3 sets sumo, 3 sets conv) 30sec rest periods
Stiff-Legged Deadlifts
225x6
245x6
Pendlay Rows
135x10
155x10
185x8
205x6
Hammer Shrugs
225x12
315x10
405x8
225x12
1-Legged Lying Leg Curls
30x15
40x15
50x15
Calves
Abs
Sunday 6/2/19 Bench(WK 2)
Warm-up
Shoulder Rotations(Int & Ext)
Pec-Dec Flyes
Pulldowns
Rope Pushdowns
Hammer Curls
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
220x5, 4 sets
High-Rep DB Press(on flat)
50x20
55x20
Wide-Grip Pulldowns
100x12
120x12
140x12
160x7 stopped here, something in my shoulder was hurting
Machine Side Raises/Face Pulls/DB Front Raises
45x20/60x20/10x20
55x20/70x20/15x20
65x20/80x20/20x20
Seated Overhead DB Extensions
50x20
60x20
70x8 burnt
Barbell Curls
40x15
50x15
60x15
One-Arm Triceps Pushdowns
40x20
50x20
60x20
One-Arm Hammer Curls
20x15
25x15
30x15
Monday 6/3/19 Squats(WK 2)
Warm-up
Leg Extensions
Seated Leg Curls
Adductor/Abductor(in & out)
Pulldowns
Squats
45x5, 3 sets
135x3
185x3
225x3
275x2
325x2, 3 sets
285x2, 2 sets
Close-Stance Squats
225x5, 2 sets
1-Legged Leg Press(as a 45lbs bar)
135x15
155x15
175x15
Barbell Lunges
30x3x6
One-Arm Machine Rows
70x12
80x12
90x12
Wide-Grip Shrugdowns
100x12
120x12
140x12
Seated Leg Curls
100x20
120x20
140x20
Calves
Abs
Gonna scale my squat numbers down for awhile. Ever since I had that stomach virus my legs feel extremely weak, especially my left leg for some reason. Gonna work on evening out strength in each leg