Starting to keep a log so I have all my stuff stored in one spot and organized, instead of written in 3 different training books. Plus maybe I’ll get some advice as I go along.
183 lbs. (Down from 195 @ ~10% due to prolonged sickness but that’s done thankfully.)
Due to a pretty large weight drop I don’t know my current maxes but I will be testing them soon.
I usually train with more of an athletic/explosive/strength type template but for now I’m going with a typical 5day split to get my muscle mass up again and keep it a little lighter on the joints for now.
Everything is in Lbs.
*This is real similar to what was posted in the Do this routine not the Dumb one I think.
*Put in cardio/complexes when I have time from school or need it, mostly play Basketball twice a week and usually have a flag football game too.
*Not posting Warm-ups
*Always use Dynamic Warm-up/Mobility and foam rolling a la Eric Cressey before hitting the weights
Rack Chins 5xAMRAP (Light to get the back moving)
BWx12, BWx10, BWx10, BWx8, BWx6
DB Rows 4x4-8
55x8, 60x8, 65x7, 70x6
*Slow and light to get the feel correct in the back
Neutral Grip Pulldown 3x6-10
110x10, 120x7, 130x6
HS Hi-Row Underhand Grip 3x6-10
*Weight is going to be per one side of the Hammer Strength Machine so 45 means 45 plate on left and 45 plate on right since it’s an isolated machine
45x10, 55x9, 60x7
HS Iso Row 3x6-10
90x10, 100x7, 110x6
*Supposed to be pronated cable row but mine was broken so I did these
Flag Football Playoff Game which we won 38-21