Doing this to track workouts and progress.
Started working out again after a few years off of inconsistent training. About 3 to 4 weeks of training under the belt.
Currently doing a 5 day split. Goal is to get stronger and leaner.
6’5
273
Split is: bi/tri, legs, shoulders, back, chest, rest
Trying to do 20-30 min of cardio after each workout. Usually doing the stairmaster or walking on an incline.
I am looking to up my powerlifts as well.
I haven’t done a proper max on any of the three but I am guessing it would look something like this.
Squat: 345
Bench: 275
Dead: 375
Shoulder Press: 175ish
As of April, 1 I have tested a few of my maxes, the new ones are below
Squat: 385, grinder
Bench: 275x5, no max attempted
Dead: 415, had more in me
OHP: 175ish, still haven’t tested this
Took yesterday off, was sore and felt like shit.
A bit less sore and still felt pretty shitty though.
Had to leave really early in my workout, to pick somebody up.
Got my squats done though.
135 3x5
185 2x5
225 2x3
275 1x1 (belt from here)
315 1x1
335 1x1 (didnt feel spectacular but hit depth and wasn’t a max)
225 3x5 with about half paused squats.
Should have 355 in the bag. Going to give it a month then try for a real max.
Did shoulders today.
27.5 X 10
40 x 10
50 x 10
60 5 x 5
That was seated dumbbell press.
Did rear delts on the machine and raises.
20 min walking, 15 min bike
Yesterday did back.
5x5 135 bb rows, underhand grip
3x 15 40 dumbbell rows
Lat pulldowns
Lower back eextensions
10min bike
Was first time doing rows like that yesterday and did some face pulls I forgot about.
Anywho, today was chest.
First time doing bb bench since coming back
Warmed up on incline because flat was take
Bar x a lot
135 2x10
185 2st
225 4x2
225 1x10
Wanted to see where I was at and got a spotter, might have been able to squeeze a few more out but I am very happy with that.
Yesterday off.
Good pump in the bis and tris.
30 min stairmaster 95 flights
good stuff man. got any pics?
any reason your back lifts are so much lighter compared to your chest lifts?
HAVEN’T TAKEN ANY PICS IN A WHILE. ILL GET SOME UP IN A BIT. NOTHING IMPRESSIVE AT THIS POINT. I WANT TO SAY MY CHEST LIFTS ARE STRONGER THAN MY BACK BECAUSE I HAVE SHORTER ARMS OR SOME OTHER PHYSICAL LIMITATION BUT THE REALITY IS WHEN I FIRST STARTED TRAINING AN ENORMOUS PERCENTAGE OF MY TRAINING WAS FOCUSED ON BENCH AND EVERYTHING ELSE LAGGED. I GENERALLY GET MY BACK AND LEGS UP ON THE SAME LEVEL AFTER A FEW MONTHS TRAINING THOUGH. I HAVE SQUATTED 170KG (375) AND PULLED 200 (440) BEFORE AT ABOUT 240LBS, I AM JUST IN HORRIBLE CONDITION NOW. SHOULD BE CLOSE TO THOSE LEVELS BY EARLY MAY. IDEALLY I WOULD LIKE TO HIT A 400LBS SQUAT SOMETIME THIS SUMMER, WE WILL SEE.
Shit, my internet cut out but I had copied the text before, so you get the response in all caps and with limited spacing, I am not actually yelling.
I hate the delay on these posts. Never sure if they are actually going to show up.
Legs. Worked out with a friend who is more focused on physique than I generally am.
Weighted cable step ups 2 x10 each leg
Leg extension 3x10 (relatively light weight)
Smith Machine Squats (I have only done these a few times and they are fucking weird)
1x10 185 (I am assuming the bar is 45, doesn’t feel like it though)
5x5 275
Hamstring curls 3x12
Leg Press 4x8 (4 plates on each side)
SLDL 4x12 95lbs
Leg Press machine (the one where the seat moves, another new machine for me)
1x30 forgot the weight but it wasn’t much.
I normally never lift like this, this workout kicked my ass, so much volume.
Legs. Worked out with a friend who is more focused on physique than I generally am.
Weighted cable step ups 2 x10 each leg
Leg extension 3x10 (relatively light weight)
Smith Machine Squats (I have only done these a few times and they are fucking weird)
1x10 185 (I am assuming the bar is 45, doesn’t feel like it though)
5x5 275
Hamstring curls 3x12
Leg Press 4x8 (4 plates on each side)
SLDL 4x12 95lbs
Leg Press machine (the one where the seat moves, another new machine for me)
1x30 forgot the weight but it wasn’t much.
I normally never lift like this, this workout kicked my ass, so much volume.
Took yesterday off, was hungover, not going to drink for about a month straight to see how i progress.
Shoulders today, got in earlier than normal, 830am, and it took me a minute to get going.
Seated barbell shoulder press
bar 2x10
95 3x5
135 3x5
lateral and front raises with dumbells
10 2x10
20 2x10
10 1x15 (supersetted these with overhead as well)
Back flys with cables 3x10
Rear delt machine 4x12
Face pulls 4x15
Did 1 set of 3 neutral grip chins (so fat, so weak) need to incorporate these more often
Shrugs 3x10
20 min on bike
5x10 weighted crunches, not much but ill probably be sore
Deadlifts for the main workout tomorrow
So, did some relatively heavy deads
Bar 2x10
135 1x10, 1st
225 3x5 last set with belt
315 1x2
365 1x1
415 1x1
Form slipped a little but it didn’t feel like a max. Should have 445 in me.
Did multiple rows and pulldowns after with high reps. Got a great pump.
Damn thing didn’t update, probably will in a minute
Anyway
Deads
Bar 2x10
135 1x10, x5
225 3x5 last set belt, rest with belt
315x2
365x1
415x1
So, 375 was obviously an underestimate probably had 445 in me.
Did a lot of high rep pulldowns and rows
Chest
Bench
Bar 3x20
135 2x10 1x5
185 3x10
Decline bench
Bar
90 2x10
135 2x10
185 2x5
Wasn’t feeling the declines
Incline dumbbells
50x12
60x10
70x8
80x6
Machine flys
Cable flys
Had a pretty shitty workout yesterday just did bis/tris with 0 cardio and not enough effort on the lifting.
Going to hit legs later today.
Had to do a quick workout for legs, didn’t get nearly the volume or intensity that I wanted.
Got there planned on doing squats, of course all 3 spots were taken. On top of this I forgot my weight belt.
Did leg press
1 plate on each side x30
3 plates 3x15
4 plates 1x15
5 plates 1x12
Squat rack opened up
135 1x10
225 3x5
275 3x3
315 x1
These didn’t feel great, couldn’t find my balance for some reason, need to get more work in.
SLDL
105 3x10
All of this was done in about 30 min, everything was rushed, it sucked. Lower back was sore after but feels fine now. Planning on walking a mile or two this evening.
Back
Bb row
95 2x10
135 3x5
155 2x5 1x10
Pulldowns
Don’t remember weight
15,12,9,6
Tbar row
2plates 3x10
3pl 3x7
Iso pull down
High rep one arm at a time
Shrugs
Low back extensions
15 min bike
Shoulder workout didn’t update yesterday, might move to a different website for my log.
Did ohp and other shit
log didn’t update yesterday either.
Bench
Bar
135 2x10
185 2x5
225 1x5
245 1x2
275 1x5 (all tng, got a spotter but he didn’t help, I was quite happy with how it went)
Reminder to self, ring finger on the ring and get as tight as possible.
Decline Iso Press
1 plate 1x15
2 plate 1x10
2 plate 3x7 (single arm)
Incline dumbell bench
50 3x15
Seated Machine Flys
3x15
Facepulls
3x20
Little bit of right shoulder soreness that resided shortlly after the workout ended.
Sunday, good pump on arms. Did 15 min on stairmaster, 5 on bike.
Legs today after taking yesterday off apart from golf.
Did some warm-up on some squat machine
Squats
95 2x5
135 2x5
185 1x5
225 1x3
275 2x1
315 1x1
335 1x1 (was planning on stopping here and doing some back off sets but this flew up.
365 1x1 not easy but it wasn’t a grinder
385
1x1 PR but it was an absolute grinder, should’ve probably stopped at 365, tweaked my lower back a bit.
Leg extension
3x10
2x15
Hammy curls
3x15
2x10 (single leg)
Exhausted. Went home