A little about myself:
I’m 190# at 6’1"
Bench: 225#
Squat: 225#
Deadlift: 225#
Overhead press: 135#
I’ve been lifting as seriously as my schedule permits. Recently, it has been 6 times a week and before that it was 4-5 depending. I’m deployed, which means can be out in the field for 3-5 days at a time. A multivitamin is the only thing I’m taking in terms of supplements because of the mail situation where I am.
A six days split looks like this: push/legs/pull/push/legs/pull/rest.
Compound lifts are my staple: DL, squat, bench, overhead press. I use between 45-85% of my 1RM for compound lifts. Supplemental exercises usually change week to week because I like the variety.
edit: updated.
Pull day today. I was a little irritated when the above work out was lacking. I decided to see what my limits were and here are the results:
BB bent over row 3x5 warm up, 5x5 55, 65, 75, 85, 95#
Pull ups 8x3 controlled tempo, pause at bottom, all different grip and a little cheating on the last two sets
Bent over DB row 3x8 @ 65#
Neutral grip pull downs sitting on floor 3x12 @ 150 (cable)
BB Curl 3x12 @ 45#
Forearm Curls 3x10 @ 45#
Wide grip, palms in horizontal row 2x15 @ 140 (cable)
Hammer curls seated at 60 degree angle 3x8 @ 25, 30, 25#
Rack pull from knee 8x3 @ 185, 195, 205, 215, 4x225#
BB shurgs 2x25 @ 45#
Clean from pins just below knee 8x3 @ 65, 75, 85, 5x95# short reset after each rep
Snatch from pins just below knee 8x3 @ 45, 55, 65, 75, 4x85# short reset after each rep
Side deadlift from pins just below knee 6x3 @ 105, 125, 4x145#
45 degree bench, elbows out row 3x8 @ 25#
3-point standing 1-arm row 5x5 @ 35
DB Pull over 3x8 @ 35#
Standing ab work
Push day. I was exhausted from the pulling the day before and still a little sore from a morning/evening push work out on Monday, so I took it easy.
Seated overhead press from pins 2x8 warm up @ 45-55, 8x3 @ 65, 75, 85, 95, 4x85#
Close grip incline bench 8x3 @ 65, 75, 85, 95, 105, 3x115#
Tricep cable pull down 2x15 @ 50#
Front lateral raise 2x8 @ 20#
Side raise 2x8 @ 20#
Rotator cuff work
Also strained my ankle on a rock so we’ll see how legs goes today.
Legs was good. PR’ed on my back squat by quite a bit. Ankle didn’t bother me a bit except on some ninja split squats.
Warm up of lunges, light leg press and air squats
Back squat 2-135, 2-155, 2-175, 1-195, 1-215, 1-225, 1-185, 1-185#
stiff leg good morning 5x5 @ 65#
superset: Leg press 5x5 @ 290# + leg curl 5x10 @ 45#
Sumo RDL 2x15 @ 65
Sumo DL to knees 5x5 @ 135#
RDL 5x5 @ 65
DL to knees 5x5 @ 135#
Glute-ham raise 8x3 (negative portion only, can’t lift myself back up yet)
Single leg press 3x10 @ 90#
See-saw lunge 3x5 each leg
ninja split squats 3x5 each leg (instead of coming up all the way you jump forward slighty 5 times then back five times)
Step-ups 2x15 bw
Hip mobility drills
Yoga and stretch
Whew! Travelled for two weeks with minimal time for the gym. Made it back home, starting with a push day on 2 June.
2 JUNE Push:
Warm Up
Bench 5x5 @ 50kg
Push Press 5x5 @ 30kg
Overhead Tricep Press 5x5 @ 22.5kg
Y-Press 5x5 10kg
Tricep Pull Downs 5x5 25kg
1 Arm Cable Cross Overs 5x5 20kg
Dips then elevated push-ups to failure 26-6
3 JUNE Legs:
Warm up
Back Squat 5x5 50kg
RDL 3x8 50kg
DB Leg Curl 3x10 8kg
Glute-Hip Raise on bench 3x8 10kg
Foot Elevated Split Squat 3x8 22.5kg
Standing Crunch 5x5 30kg, 30 @25kg
4 JUNE Pull:
Barbell Row 4x8 20, 30, 40, 40kg
Upright Row 5x5 25, 4x20kg
1-Arm Row 5-10 22.5kg
Standing Cable Row 3x8 50kg
Standing Cable Facepull 3x8 35kg
Pinwheel Curls 2x8 8kg
Hammer Curls 2x8 8kg
Rotator Cuff Work
3 June - Legs
Warm up
Squat 5x5 @ 50kg
RDL 3x8 @ 50kg
DB Leg Curl 3x10 @ 8kg
Glute Raise 3x8 10kg
Foot Elavated Split-Squat 3x8 @ 22.5kg
Stepups 2x25
Standing Crunch 5x5 35kg
4 June - Pull
Bent over BB row 4x8 20, 30, 40kg
Upright row 5x5 20kg
1-arm row 5x10 22.5 kg
Standing machine row with rope 3x8 50kg
Machine facepull 3x8 @ 35kg
Pinwheel curls 2x8 @ 8kg
Hammer curls 2x8 8kg
Rotator cuff work
5 June - Push
Incline bench 5x5 40kg
Seated shoulder press 4x 10 8kg
Skullcrushers 4x10 10kg
Flat bench dumb press 3x8 15kg with 3 second hold at bottom
Shoulder flies 3x8 7kg
Overhead machine tricep push outs 3x10 @ 40kg
Superset: Cable cross overs 3x8 25, 25, 20kg; Paloff press 2x8 @ 45kg, 5@40kg
Dips (4) and elevated push ups (3) to failure
6 June - Legs
DL 5x5 @ 50kg
Stiff leg goodmornings 3x8 @ 25kg
Cable pull-throughs 3x10 @ 35kg
DB split squat 3x8 @ 16kg
Step-ups 3x8
Calves 100 reps toes out, straight, and in
Standing side crunch 3x10 @ 30kg
7 June - Pull
AMRAP, 2 sets, 10 seconds rest between grip, 60 sec rest after a set, 3 reps round one, 2 reps round two
Wide grip pull ups
pull ups
chin ups
narrow chin ups
Underhand bent over BB row 5x5 30, 4x40kg
DB pull overs 3x10 @ 20kg
Standing neutral grip machine rows with iso hold (12, 9, 7, 5, 3, 1) 2x6 @ 50kg
Elbows out bent over DB row 3x10 @ 8kg
Front Raise 3x5 8kg
BB curls 10kg, 53 continuous reps
9 June - Push
Warm up
Bench 5x5 @ 60kg
Push press 5x5, 3x45 & 2x 35kg
Bench DB press 5x5 25kg
Shoulder press 4x5 @ 15kg
10 June - Legs
Squat 5x5 @ 45, 55, 60, 4x70kg
RDL 5x5 @ 55kg
DB leg curl 8, 10, 8 @ 15kg
Foot elevated split squat 3x8 @ 22.5kg
Glute bridge 3x8 @ 35kg
Super-set: machine pull through & standing crunch @ 35kg