Wednesday - Chest & Back
warm-up - tug-of-war with 150lb dog
deadlift - 135(5), 175(5), 215(5), 255(5)
warm-up - 4 mins exercycle
A1 incline machine chest press - 130(12), 230(7,) 230(7), 230(7), 230(6)
A2 seated pate-loading machine rows - lbs/side 45(12), 80(8), 80(8), 80(8), 80(8)
decline db pec flyes - 30(12), 30(12), 30(12)
close-grip flat bench - 145(9), 145(8), 145(7)
hammer rows - (lbs/side) 70(12), 80(12), 80(12)
incline bench rear lateral raises - 7.5(10), 7.5(12)
burn-out - 3 rounds of pec deck/rear lateral pull/pulldown
This was a good workout. My brother and I are just starting this routine. I look forward to the next few months.
The deadlifts were performed in my backyard using 25 pound plates, causing a deeper deadlift. I’m switching to a slightly higher volume dl, as it will suit my leg better. The rep range is 4-6/set. Once I complete 6 reps for each set, I’ll hop all weights up 5 lbs. Next week, I can increase decline pec flyes to 35 lbs.
Thursday - off
Random off day, which was actually much-needed.
Friday, 6-06 - Arms and Shoulders
warm-up - 5 mins exercycle
A1 decline db triceps extensions - 20(10), 27.5(11), 27.5(10), 27.5(9)
A2 db hammer curls - 20(10), 35(10), 35(10), 35(10)
triceps cable press-downs - 80(8), 90(7), 100(6); 80(6), 90(6), 100(5); 100(5), 90(6), 80(7)
cable curls - 100(8), 110(7), 120(6); 100(7), 110(6), 120(5); 120(6), 110(5), 100(6)
shoulder press on plate-loading maching - lbs/side 45(10), 70(8), 70(8), 70(8)
lateral raise w/kettlebell - 15(11), 15(11), 15(11)
upright db rows - 25(10), 25(9)
This was an excellent workout. I’m really enjoying the low rest times and high volume for the arms. I’m looking forward to assessing strength and size gains in two months.
On a side note, my leg’s been aching since I did deadlifts. The increased rep range is probably the cause. I’m unsure if I’ll continue dl’ing for the next few months.
Sat, 6-07 - Legs
warm-up - exercycle, 5 mins
step-ups, 2 forward, 2 side for each leg - 10lb plate in each hand - 20, 20, 20, 20
B1 horizontal leg press - 150(12), 200(11), 200(11), 200(11)
B2 single leg curl - lbs/side 45(6), 50(6), 55(6), 55(4)
C1 leg extensions - 90(10), 90(10), 90(12)
C2 butt kick - 60(8), 60(10), 60(12)
D1 seated calf raise, single leg - 20(15), 20(15), 20(16)
D2 donkey calf press - 90(15), 135(15), 135(20)
goblet squats - 25(12), 27.5(15), 30(15)
This was an alternatinly taxing and light workout. The toughest portion was the leg press/leg curl superset. The calves weren’t very difficult, at all. I discovered the key to feeling comfortable with the goblet squats: go down slowly. Next week, I can up the weight with goblet squats and step-ups.
Sunday, 6-08 - Cardio
I swam today for the first time in over a year. It felt really good, I think I’ll do this twice/week for the summer.
Mon, 6-09
Standing Military Press - 65(10), 85(8), 105(5), 125(4), 125(3), 125(3), 125(3), 125(3), 125(3)
walk w/ dog - 1.75 miles
This was an impromptu shoulder press day. I took the day off of the bodyweight circuit. The bw circuit may become a Big # (squat, bench, rows) day for the rest of the summer.
Tuesday was an unscheduled rest day.
Wednesday, 6-11 Chest and Back
A1 Seated machine rows - lbs/side 45(10), 80(8), 80(8), 80(8), 80(10)
A2 Incline machine press - 130(10), 230(8), 230(8), 230(8), 230(8)
flat bench pec flye with kettlebells - 30(9), 30(8), 30(8)
close grip bench press - 145(9), 145(8), 155(6)
B1 rear delt pec deck pulls - 90(9), 90(9), 90(9)
B2 pec deck - 150(4), 140(5), 140(5)
C1 hammer rows - lbs/side 45(10), 90(8), 90(8), 90(10)
C2 Chin-ups - 6, 4, 5
This was a good workout. I prefer to do the chins at the beginning, when I’ve got more energy, but it went well. I’ve stalled on the close-grip bench, for whatever reason. Maybe I’ll go lighter next time. The pec flyes with kettlebells were definitely more difficult than doing 'em with dumbbells. I prefer the kettlebell feel; they seem to put more stress on the pecs. I can move up weight in both the machine row and incline press next time; sweet.