Tuesday - Upper/Arms
Feet Up DB Bench:
10x100s
2x12x110s
18x110s + 8x80s + 8x60s - Dropset
DB Curl:
20x30s
15x35s
12x45s
7x50s + 8x30s - Dropset
EZ Bar Skullcrusher:
20x75
15x95
15x125
12x125
Hammer Curl:
20x30s
20x35s
14x45s
13x50s
Cable Overhead Triceps Extension:
20x40
15x62.5
9x70
8x70 - Overshot here
Concentration Curl:
20/20x30
15/15x35
15/15x40
15/15x45
Triceps Pushdown:
25x40
17x62.5
12x77.5
10x85 + 12x47.5 - Dropset
This workout was done with my bodybuilder classmate. I did the DB bench on my own and then he got there I did his arm workout. It was alright, tons of volume, but not enough intensity for me. I would rather get in a heavy biceps exercise first, so I will likely do that next time. Skullcrushers just arenāt my thing for triceps either. Way too much stress at the elbow and I was barely not doing a JM press instead. Iāll figure it out āarm dayā as I go, but one of my weaknesses is biceps, so I will be doing a lot more curls, bro.
Wednesday - Legs
Squat w/ Belt:
10x315
3x10x365
0.5" Deficit Sumo Deadlift w/ Belt/Straps:
3x5x405 - This was for maintaining my ability to pull sumo, not for bodybuilding
A1 | Sissy Squat Machine:
3x15xBW - Slow eccentric
A2 | Hyperextension:
3x15xBW+45
B1 | Lying Leg Curl:
15x50
15x60
15x50
B2 | Single Leg Step-Down:
3x20 - Just a knee/hip rehab movement, like a mini pistol squat
Didnāt absolutely kill my legs with the accessories, but this was another tough mental day, so I just did some light volume work. I will say that the squats were a good example of just continuing to push through if the weight is moving. Each set was getting pretty tough around rep 6, but I just took my time and continued to squat til 10 reps each time. If I had stopped at 6, I would have thought I was doing enough work, but I wouldnāt have been close.
Friday - Upper/Back
Bench:
8x275
2x8x295
7x295 - RPE 9, but pec was feeling it
Hanging KB Fly - Looped band and used them as the handles:
2x20x26s - Incline
2x20x26s - Decline
Iso-Row:
20/20x90
15/15x115
12/12x135
2x12/12x160
Machine Lat Pulldown:
15x180
3x10x230
A1 | Cable OHP - Per Paul Carterās most recent article:
4x12x55
A2 | Triceps Pushdown - Bar:
20x55
20x70
15x77.5
12x85
B1 | DB Rear Delt Fly:
20x25s
2x15x25s
B2 | DB Lateral Raise:
15x25s
2x10x25s
This was a very good workout. The bench didnāt feel great because of my pecs, but Iām not overly worried about being strong, so it doesnāt matter. Iāll focus on getting the pecs working better throughout this process. The hanging KB flies felt good though.
I went into the posing room after lifting and took some screenshots from that. Here is my bodybuilding starting point: