Cycle 3 Week 4 Part 2
1 Workout
Standing OHP - Worked up to 175x1
Front Squat - Worked up to 295x1
SS - Incline DB Press and Pullups
No gym til next Tuesday
Plan for next 3 months on the main lifts, main goal is hypertrophy even more so than last few months.
Bench - Keep exactly the same, main lift is really the DB Bench
Squat - Reset back to TJM 10’s wave
BB Row - Same as Squat
OHP - Keep heavy, all work sets 135 or higher
Front Squat - Keep going heavier, once goal of 315 is reached will do back squats twice a week
Pullup - Keep same
Weight - About 240lbs with goal of 250 by end of year.
Cycle 4 Week 1 Part 1
Bench - 255 x 1 x 3
DB Bench - 95 x 10
Seated Military Press - Worked up to 115x10
SS - Dumbell Flys - Reverse flys
Closegrip bench - 135/145 x 15/10
Squat - 195 x 10/10/10/10/10
Couldn’t really do anything else so just did 1 set of back extensions after a 10 minute break and went home
BB Row - 145 x 10/10/10/10/15
Wide grip lat pulldowns - 3 x 10
Dumbell Curls - 35/37/40 x 10/9/8
DB Shrugs - Top set 100 x 20
Standing Calf Raise - Some sets of 20
Cycle 4 Week 1 Part 2
OHP - 130 x 3/3/3/3/3/3/5
Incline DB Press - 45/50/55 x 10
HS Decline Bench - 90 + 15/25/35 x 10
Arnold Press - 20/25/30 x 12
Tricep Machine - 2 sets of 15
Front Squat - 180 x 3/3/3/3/3/3/5
Front Squat Hold - 405 x 15 seconds
Good Mornings - 95/105/115 x 10
SS - Leg Curl and Leg Extensions
Pullups - 7 sets of 4 and 3 sets of 3
HS High Row - 90 + 30/50/70/7.5 x 10/8/6/15
SS - Face Pulls / Curl Machine
Good/Bad Girl machine - 3 sets of 20
Cycle 4 Week 2 Part 1
Bench - 260 x 1 x 2
DB Bench - 95 x 11
Seated Military Press - Worked up to 125x8
SS - Dumbell Flys - Reverse flys
Closegrip bench - 135/145 x 15/11
Squat - 220 x 10/10/11
Back problems after doing 1 set of back extensions and abs. Stopped here and had to take 3 days off
Back still not 100% so did dumbell rows instead of bentover rows
DB Row - 85 x 10/10/12
Wide grip lat pulldowns - 3 x 10
Dumbell Curls - 35/40/45 x 10/10/6
DB Shrugs - Top set 105 x 20
Standing Calf Raise - Some sets of 20
Cycle 4 Week 2 Part 2
OHP - 140 x 3/3/3/3/5
Incline DB Press - 50/55/60 x 10
HS Decline Bench - 90 + 20/30/40 x 10
Arnold Press - 25/30/35 x 12/12/10
Tricep Machine - 2 sets of 15
Front Squat - 200 x 3/3/3/3/5
Front Squat Hold - 405 x 15 seconds
SS - Leg Curl and Leg Extensions
Pullups - 8 sets of 4 and 2 sets of 3
HS High Row - 90 + 30/50/70/10 x 10/8/6/15
SS - Face Pulls / Curl Machine
Good/Bad Girl machine - 3 sets of 20
Cycle 4 Week 3 Part 1
Bench - 265 x 1
DB Bench - 95 x 12
Seated Military Press - Worked up to 135x5
SS - Dumbell Flys - Reverse flys
Closegrip bench - 135/145 x 15/15
Squat - 245 x 10
Leg Ext / Leg Curls
Ab Machine
BB Row - 160 x 10/10/14
Wide grip lat pulldowns - 3 x 10
Dumbell Curls - 40/45/50 x 10/6/5
DB Shrugs - Top set 110 x 20
Standing Calf Raise - Some sets of 20
Cycle 4 Week 3 Part 2
OHP - 155 x 3
Incline DB Press - 55/60/65 x 10
HS Decline Bench - 90 + 25/35/45 x 10
Arnold Press - 30/35/40 x 12/9/8
Tricep Machine - 2 sets of 15
Front Squat - 215 x 5
Front Squat Hold - 365, then full walkout with 315 for 15 seconds
SS - Leg Curl and Leg Extensions
Paused Front squats, 2 sets of 5
Pullups - 9 sets of 4 and 1 sets of 3
HS High Row - 90 + 30/50/70/10 x 10/8/6/15
SS - Face Pulls / Curl Machine
Good/Bad Girl machine - 3 sets of 20
Deload time
Cycle 5 Week 1 Part 1
Bench - 260 x 1 x 3
DB Bench - 95 x 11
DB Press - 40/42/45 x 10
SS Machines - Flys / Rear delt / Lat Raises / Tricep Ext
Squat - 210 x 8/8/8/8/10
RDL - 95 x 10/10/10
Ab Machine
BB Row - 145 x 10/10/10/10/15
Cable Pulldowns - 10x3
Incline DB Curls - 25/27/30 x 10/10/12
DB Shrugs - Top set 105 x 20
Standing Calf Raise - Some sets of 20
Cycle 5 Week 1 Part 2
OHP - 140 x 2/2/2/2/2/4
Bench Press - 145/155/165 x 10
Dips - BW x 10 for 2 sets
SS - Front Lat raise / Tricep machine
Front Squat - 190 x 3/3/3/3/3/3/5
Front Squat Hold - 365, then full walkout with 315 for 15 seconds
Good Morning - 115 x 10
Next Day Cardio + Leg Extension and Curls
Pullups - 4 sets of 10
DB Row - 65/70/75 x 10
SS - Upright row and reverse curls
Good/Bad Girl machine - 3 sets of 20
Not the best week but hopefully next will go better
Cycle 5 Week 2 Part 1
Bench - 265 x 1 x 2
DB Bench - 95 x 10
DB Press - 42-47 x 10/10/8
SS Machines - Flys / Rear delt / Lat Raises / Tricep Ext
Squat - 235 x 8/8/9
RDL - 95/95/105 x 10
Ab Machine
Leg Ext / Leg Curl
BB Row - 160 x 15/15/14
Cable Pulldowns - 10x3
Incline DB Curls - 27/30/32 x 10/10/8
DB Shrugs - Top set 110 x 20
Standing Calf Raise - Some sets of 20
Cycle 5 Week 2 Part 2
OHP - 150 x 2/2/2/4
Bench Press - 155/165/175 x 10
Dips - BW x 10 for 2 sets and a 3rd with 15lbs
SS - Front Lat raise / Tricep machine
Front Squat - 205 x 3/3/3/3/5
Front Squat Hold - 375, then full walkout with 325 for 15 seconds
Good Morning - 125 x 10
SS - Leg Extension and Curls
Pullups - 9 sets of 4 and 1 set of 5
DB Row - 70/75/80 x 10
SS - Upright row and reverse curls
Good/Bad Girl machine - 3 sets of 20
Cycle 5 Week 3 Part 1
Bench - 270 x 1
DB Bench - 95 x 12
DB Press - 45 x crap reps
SS Machines - Flys / Rear delt / Lat Raises / Tricep Ext
Squat - 260 x 8
RDL - 95/105/115 x 10
Ab Machine
Leg Ext / Leg Curl
BB Row - 180 x 15
Cable Pulldowns - 10x3
Incline DB Curls - 30/32/35 x 10/10/10
DB Shrugs - Top set 115 x 20
Standing Calf Raise - Some sets of 20
Cycle 5 Week 3 Part 2
OHP - 160 x 3
Bench Press - 165/175/185 x 10
Dips - BW x 10/10/10
SS - Front Lat raise / Tricep machine
Front Squat - 225 x 6
Front Squat Hold - 385, then full walkout with 335 for 15 seconds
Good Morning - 135 x 10
SS - Leg Extension and Curls
Front Squat again - 135 x 5 paused reps and another 135 for 15 fast reps
Pullups - 2 sets of 5 and 8 sets of 4
DB Row - 75/80/85 x 10
SS - Upright row and reverse curls
Good/Bad Girl machine - 3 sets of 20
For some reason decided to work up to 315 on squat for 2 singles at the end
BW about 240 this month
Cycle 6 Week 1 Part 1
Bench - 265 x 1 x 3
DB Bench - 95 x 10
DB Press - 42/45/47 x 10
SS Machines - Flys / Rear delt / Lat Raises / Tricep Ext
Squat - 230 x 5/5/5/5/5/8
RDL - 95/105/115 x 10
Ab Machine
BB Row - 155 x 9/9/9/9/15
Cable Pulldowns - 10x3
Incline DB Curls - 20/22/25 x 12/12/12
DB Shrugs - Top set 110 x 20
Standing Calf Raise - Some sets of 20
WEAK first day back on bench but other 2 days went better
Cycle 6 Week 1 Part 2
OHP - 150 x 1/1/1/1/3
Bench Press - 155/165/175 x 10
Dips - BW x 10/10/10
SS - Front Lat raise / Tricep machine
Front Squat - 205 x 3/3/3/3/5
Front Squat Hold - 385, then full walkout with 335 for 15 seconds
Good Morning - 125 x 10
Pullups - 3 sets of 5 and 7 sets of 4
DB Row - 70/75/80 x 10
SS - Upright row and reverse curls
Good/Bad Girl machine - 3 sets of 20
Cycle 6 Week 2 Part 1
Bench - 270 x 1 x 2
DB Bench - 95 x 11
DB Press - 42/45/47 x 10/10/7
SS Machines - Flys / Rear delt / Lat Raises / Tricep Ext
Squat - 250 x 5/5/5/8
RDL - 105/115/125 x 10
Ab Machine
Leg Curl and Leg Extensions
BB Row - 170 x 9/9/15
Cable Pulldowns - 10x3
Incline DB Curls - 22/25/27 x 12/12/11
DB Shrugs - Top set 115 x 20
Standing Calf Raise - Some sets of 20
Cycle 6 Week 2 Part 2
OHP - 160 x 1/1/3
Bench Press - 165/175/185 x 10
Dips - BW x 10/10/10
SS - Front Lat raise / Tricep machine
Front Squat - 225 x 3/3/5
Front Squat Hold - 395, then full walkout with 345 for 15 seconds
Good Morning - 135 x 10
Pullups - 3 sets 10, assisted
DB Row - 75/80/85 x 10
SS - Upright row and reverse curls
Good/Bad Girl machine - 3 sets of 20
Cycle 6 Week 3 Part 1
Bench - 275 x 1
DB Bench - 95 x 12
DB Press - 42/45/47 x 10/8/8
SS Machines - Flys / Rear delt / Lat Raises / Tricep Ext
Squat - 275 x 7
RDL - 115/125/135 x 10
Ab Machine
Leg Curl and Leg Extensions
BB Row - 190 x 14
Cable Pulldowns - 10x3
Incline DB Curls - 22/25/27 x 12/12/11
DB Shrugs - Top set 115 x 20
Standing Calf Raise - Some sets of 20
Cycle 6 Week 3 Part 2
OHP - 170 x 2
Bench Press - 165/180/195 x 10/10/9
Dips - BW x 10/10/10
SS - Front Lat raise / Tricep machine
Front Squat - 245 x 5
Front Squat Hold - 405, then full walkout with 355 for 15 seconds
Good Morning - 145 x 10
Pullups - BW x 3/4/4/4/5
DB Row - 80/85/90 x 10/10/12
SS - Upright row and reverse curls
Good/Bad Girl machine - 3 sets of 20