Yeah I was just wondering how to increment it but I got you. I’ll go by feel. I know a lot of my exercises have been going down in weight as I focus more on form. It’s amazing how much harder things are when you do them correctly. 
Anyways, thanks again.
No worries.
I think the biggest thing to do is see either bar weight or reps increase over time (months). That’s where logging is so important: you know what you did before, so you aim to exceed it.
My little ‘hack’ is to write down my target reps for my top set before I go in, so I know what I’m gunning for. If it’s a weight I have a rep PR for, I aim to exceed that rep PR by one or more reps. If it’s a weight I don’t have a rep PR for, I aim to match or exceed my rep PR for the closest weight below it.
The cool thing with your A, B and C days cycling through four training days per week means every week you get two goes at one of the days. That gives you the option to equal rep PRs, exceed them or just get comfortable with that top set weight depending how you feel on the day.
Some days or weeks you won’t hit rep PRs. That happens. If it keeps happening for a couple of weeks, that’s probably a good time to make a small change. For instance, if you’re getting stuck on top sets of 10, and not managing to add weight or reps, switch your top set to five at a heavier weight for a while, or change your exercise order on the day.
Cool, sounds good. Thanks.
I suppose if I’m not seeing an increase in what I can lift, I should also check my weight and determine if I’m eating enough food.
So yesterday was
A Day
Incline Dumbbells:
10-17.5-20-25-30
Dumbbell rows:
10-15-20(7)-25-30
shoulder raise calf machine:
50-70-90-110-130
Dips (Counter Weight):
125-120-115-110-105
The dip station was being used when I went for it, so I did shoulder raises to pass the time.
Next time I’m going to increase the weight for the DB Rows and dips for sure.
That too.
Oh hey MarkKo, just wondering, is this exercise routine gonna help me put on size? I thought reps for size was 8-12?
It should do. You’re pushing a top set for 10 or thereabouts, and you’re working up to it in fives. Overall, you get a good few reps in. If you feel like that’s not quite enough volume, you can always follow your top set with a widowmaker (20 rep set) at something like 70% of the top set.
Pretty much all reps build size. Generally, higher reps do it better but there’s no magic window of reps that guarantees size or strength. What does guarantee both is more reps with more weight than you were doing before.
Haven’t been able to get to the gym lately. Crazy busy and having scheduling problems.
Anyhow, today was
C Day
Squats:
4510-6510-8510-10510-125*10
Leg press:
Pad10-2010-4010-6010-80*10
Lunges (In Steps):
15-15-15-15-15
SUPERSET:
Calf Raises:
23015-25015-27015-29015-310*15
Leg Extensions:
1010-1510-2010-2510-30*10
A Day
Incline Dumbbells:
10-15-20-25(7 Fail)
Dumbbell rows:
15-20-25-30-35
Start @ 20 next time
shoulder raise calf machine:
50-70-90-90-110
Dips (Counter Weight):
115-100-85-
Pullovers:
10-15-20-25-30
Start @ 15 next time
Weight: 181.2lbs 
B Day
BarBell Curls:
30 10-10-10-10-10
*mid/upper back pain in muscle, not sure if form was right
Lat pull-down:
12.5-20-27.5-35-35(NIF)
Back Curls:
10-9
*Mid back pain along the sides
*Weights?
Bicep Curls:
5-10-15-20(8, NID, Fail)
C Day
Squats:
4510-6510-8510-10510-12510
4510-6510-8510-10510-12510
*start @ 65 nexttime
Leg press:
2010-4010-6010-8010-100*10
Start @ 40 next time
Lunges (In Steps):
15-15-15-15-15
SUPERSET:
Calf Raises:
250-270-290-310-330
Leg Extensions:
1010-1510-2010-2510-30*10
Start @ 15 next time
How’s it all going? Looks like your weights are progressing quite nicely.
Hey MarkKo!
Yeah the weights are progressing but I purposefully went low to start with on some of them (like squats) to get the form right or to make sure I could do a full 5 sets.
One thing I was going to ask you after today’s workout was if there were any exercises I should add or make sure to do to get core or other areas I’m missing.
I haven’t looked at today’s workout yet but I get the feeling I’m not working some areas and don’t want to be skipping any.
EDIT: Btw, I noticed this morning I have bruises on the top of my shoulders. Looks like from the squat bar. Is this normal?
I wouldn’t worry about adding anything. You’re covering pretty much everything you need to. Also, yes, the bruising is normal.
Awesome, thanks.
I gotta say I’m really enjoying the workouts, and the efficiency of it all.
Ok, that’s good to know.
I rarely took my shirt off in the past but since improving my muscles, oddly I’m more comfortable being without my shirt XD
Anyhow, noticed it this morning and was like W T F ?! lol
A Day
Incline Dumbbells:
10-15-20-25(7Fail)
*Start @ 5lbs next time
Dumbbell rows:
20-25-30-35(NIF)
shoulder raise calf machine:
50-70-90-110(NIF, back hurt)
Dips (Counter Weight):
130-120-110-100-90
Start @ 120 next time
Pullovers:
15-20-25- 30-35
Start @ 20/next time
B Day
Barbell Rows:
20 lbs 10-10-10
*not sure if form was right, top leg muscles shaking, unable to maintain form
Lat pull-down:
12.5-20-27.5-
Bicep Curls:
5-10-15-20
Probably and at a guess over-extending your lower back. Push your chest up and pull your shoulderblades back and down instead.
Will do, thanks.
No time to jot this down last night. But yesterday was:
C Day
Squats:
115-115-115-115-115
*A few things happened here lol.
First, a hot girl was stretching beside me so… I couldn’t concentrate. It wasn’t till the second set that I realised I should have increased the weight.
Second, I misunderstood that my last set of numbers included the bar weight, so I put 70 lbs on in addition to the bar, and so increasing would have been too much for me anyways. So I just kept going at 115.
*mid back pain. Wrong form? At night, while sleeping, mid/upper back pain
*start @ 65(including bar of 45lbs) next time
Leg press:
40-60-80-100-130
SUPERSET:
Calf raises:(20 reps)
250-270-290-310-330
Leg Extensions:
1510-2010-2510-3010-35*10
Start @ 15 next time