Hello All,

Had the energy and motivation to pull this one off.

Squat:
115 x 6
155 x 4
185 x 6,4,4

Bench Press:
95 x 6
125 x 4
140 x 2
155 x 4,4,4

Deadlift:
135 x 6
225 x 3
245 x 6,4,4

Extra work:
Behind the Neck Press: Keeping the weight really light here. still tough since i am new to the exercise.
55 x 15,11,10

Bent Over Row:
105 x 10,10,10

Barbell Curl:
65 x 12,10,10

Forearm Roller:
3 rolls for a nice burn.

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Hello All,

Deadlift:
135 x 6
185 x 6
225 x 6
260 x 4,2 < stay here next time i go relatively heavy.

Bench Press:
95 x 8
125 x 4
140 x 4
160 x 3,2,2,2,2

How I did today with DL and Bench will determine how I train for the next 2 weeks. Goal is to hit 260×6 and bench 160×6. 2 weeks. Did some rows and behind neck presses plus some arm work

Bent Over Row:
95 x 10
105 x 12,10

Behind Neck press:
45 x 10 x 3
55 x 10

Barbell Curl:
60 x 15,15

Seating Triceps Extension DB:
40 x 18,15

Forearm Roller:
5 pounds attached, just for a burn.

Stretching

That is all! 🙂

Hello All,

No Hamstring work today. Thursday or Friday I will be Deadlifting heavy and doing some good mornings.

Squat:
95 x 6,6
145 x 6
175 x 8,6 (this felt surprisingly light) Next week will be 185 for 2 sets of 6-8

Bench Press:
45 x 15
95 x 10
125 x 11,10

Close Grip BB Row:
45 x 10
95 x 10,12

DB Press:
20 x 10
30 x 10

Incline Curl:
15 x 15
20 x 8,8

Seated Overhead DB Tricep Extension:
25 x 15
30 x 15

Forearm ROller: for a burn

That is all!

Hello!

After 2 intense weeks of Upper/Lower work, I will be doing a template in which I train 3x the first week, 2x the second week, then repeat.
There will be 3 different workouts (A,B,C) that alternate. Pretty Simple.

Week 1
Workout A
Squat 2×6, IF i dont get 2 sets of 6, I will do an extra set.
Bench Press 2×10
Barbell Curl 2×15
Bent Over Row 2×15
Good Morning 2×15
Pull Over 2×15
Forearm Roller 3 sets for a burn

Workout B
Deadlift Ramping sets of 4-6
Close Grip Bench Press 2×10-15
DB Curl 2×10
DB Row 2×10
OHP 2×10
Tricep Extension 2×15
Forearm Roller 3 sets for a burn

Workout C
Bench Press 2×6, IF i dont get 2 sets of 6, I will do an extra set.
Squat 2×10
Bent Over Row
Barbell Curl
Good Morning (optional)
Pull Over
Forearm Roller 3 sets for a burn

note: for the assistance exercises the reps and sets may change depending on how I feel.
for the main lifts (bench, deadlift and squat) intensity will vary depending on how i feel.

That is all! 🙂

Hello All,

Last few sessions, I have squated 175 x 6,4, deadlifted 225 x 6 x 3 and benched 120 x 12,10. I did not write out my workouts, But these the numbers I need to remember.

Here is what I did yesterday. I did not do any direct hamstring work. Next week I will be going hard on the deadlift, so I am trying to rest as much as possible.

Bench Press:
45 x 20
95 x 6
120 x 6
135 x 2,2
150 x 6,4,4

Squat:
65 x 6,6
95 x 6
135 x 12,10

Bent Over Row (close)
95 x 10,12,10

Barbell Curl:
55 x 10,12,10

Pull Over:
30 x 20,15

Forearm Roller:
3 sets for a burn

That is all!

Hello All!

Squat:
95 x 6,4
135 x 3,3
165 x 6,8,6,4

Deadlift:
135 x 3,3
185 x 3,3,
245 x 1 x 15 (30-90 seconds rest between sets)

My triceps were completely blasted from yesterdays session. I have another Upper workout set up for tomorrow. I am going to hit my biceps with some light weights.

That is all! 🙂

Hello All!

Changed what I had planned.

Bench Press:
45 x 20, DB Row: 25 x 10
95 x 4, DB Row: 25 x 10
130 x 2,2 DB Row: 25 x 10 x 2
155 x 2 x 10 (added 10% of previous weight, 140. Now next week, I will do 155 for 24 reps over 4 sets. At least try to)

Bent Over Row Narrow Grip: Super set with forearm roller (for burn)
45 x 20
65 x 15
85 x 10
105 x 6

Concentration Curl:
20 x 8 x 3

Barbell 21’s:
45 x 21 x 3

Dumbell Pullovers:
30 x 15 x 2

Seated DB Tricep Extensions:
20 x 15 x 2

Decline Push up with feet elevated:
7,5,3

Hand gripper:
1 set of 25

That is all!

Hello All,

Bench Press super set with 2-hand bent over DB row 25#s: 9 sets of rows essentially
45 x 20
95 x 6,6
115 x 4,4
140 x 7,6,6,5

Bent Over Row super set with roller:
65 x 10
90 x 10 x 6 (alternated wide grip and narrow grip)

Bicep Circuit:
Barbell Curl:
60 x 8,8

DB Curl:
25 x 12,12

21’s:
2 sets

Band Pull Aparts:
3 sets of 10

Overhead Press:
45 x 10 x 3

That is all!

Off to work!

Hello All,

Second week doing this make shift upper lower type of routine. I felt good with the squats and the DLs.

Squat:
65 x 6,6
115 x 4,4
155 x 8,6,7,4 (25/24 rep goal)

Deadlift:
135 x 3,3
185 x 2,2
245 x 3,4,3(10/9 rep goal)

Next Lower Session will be :
Squat:
65 x 6,6
125 x 4,4
165 x 24 reps (try to get in 4 sets, otherwise aim for 24 total reps.)

Deadlift:
135 x 3,3
185 x 2,2
245 x 1 x 15 (singles with 1-2 minute rest)

That is all! 🙂

Hello All!

This is what I have been doing the last week and a half or so. No real rep goals or anything. I am just trying to stay consistent with my training. I just want to make sure I train on the days scheduled. To save time I super-set the bench with dumbbell rows and forearm exercises. 3 upper body days focused on push/pull/arms type of exercises. trying to keep sessions to 75 minutes.

Sunday (Lower)
Squats
Deadlift

Monday (Upper)
Bench Press
Rowing Variations
Curl Variation
Forearm work

Wednesday (Upper)
Overhead Press
Rowing Variation
Curl Variations

Thursday (Lower)
Squat
Deadlift

Friday (Upper)
Bench Press
Rowing Variations
Curl Variations
Forearm work

I try to sneak in dips and pull ups while i am at work. But other than that I am not doing too many calisthenics.

Time for work.

That is all! 🙂