Posts Tagged ‘split routines’

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!

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Hello All,

Time for a some BRO time.

Incline DB BP:
25 x 20
40 x 15
50 x 9
55 x 6
45 x 8,8

Lat Pull Down
88 x 20
110 x 15
121 x 10
131 x 8
110 x 10,12

Flat DB BP
30 x 20
45 x 17
55 x 10
65 x 6 : this felt good.
50 x 10,12

Row Machine:
40 x 20
70 x 17
100 x 12
130 x 6
100 x 10 (Remaining sets done consecutively no rest)
85 x 10
70 x 10
55 x 10
40 x 10

Wide Assisted Pull Up: I tried to do regular chin ups but my back was finished.
80 x 17 reps
60 x 12 reps

Face Pull: I did this just to practice the form.
11 x 10,10

Spider Curls:
2 sets for a pump

Incline Curls:
1 set for a pump

21’s but 20 reps each ROM:
this was also for a quick pump to finish.

Open/Close of Hand:
4 sets of 1 minute

Handgripper
2 sets

Stretching

I may do some cardio after my shift.

That is all! 🙂

Hello All,

I was very excited to start today! i did some light optional movements while at work. Other than that. I definitely felt good about today. Tomorrow is basically leg day with some optional exercises. I will probably find somewhere to do some pull ups also during the day. Just to get in some extra back work.

Bench Press:
45 x 10
80 x 10
110 x 10
120 x 8
125 x 6

DB Row:
40 x 10 x 2
52.5 x 8, 6

Military Press (heels together):
65 x 12 x 2
75 x 10
80 x 8

Band Row:
36 x 15,12,10,15

DB Curl:
25 x 12,10,10

Later on at work: Did this throughout the day
Forearm Roller:
10 rolls each direction

Hand Gripper:
100lb x 20 x 5

Standing Cable Flys: Leaned forward to put emphasis on upper pec.
11 x 15 x 2

21’s Curl:
15 x 2

Dips: 2 sets of 12

10 minutes of jump rope

That is all people!

Hello All,

I was not going to train today, but after I got home from work around 6, I decided to just do it. Afterwards my back felt blasted. LOVE IT!

High Bar Squat: I am going to stay at 170 until I can hit 170 x 12 on the first set and 8 good reps on the second set. Then increase by 5 pounds. The first 2 sets, I will increase depending on how easy or difficult they felt. Next time I will start with 110 x 8 and 145 x 8. I did not have a lot of energy but I was still able to get through this. I will also do an extended warm up for the squat next time. Hips felt a little tight for the first set.

105 x 8
145 x 8
170 x 10
170 x 7

Bench:
75 x 8
95 x 8
115 x 10, 8 surprisingly difficult. Holding tight until I can hit 115 with confidence and more speed.

Sumo DL:
185 x 6 x 2
235 x 6,5

DB Row:
35 x 15
50 x 8,8

Band Row:
36 x 14,14,12
19 x 20

Narrow BB Curl:
65 x 10,8,8

Forearm Roller:
10 rolls each direction

Dumbbell Incline Press:
35 x 10
45 x 10 x 2

Cable Row:
88 x 10
104 x 10 x 2

Lat Pulldown:
88 x 10
104 x 10 x 2

Pull Ups: 64 Reps
8,7,5,5,5 x 2

Dips:
15,17

Hello All,

So check it out. This is what I am going to be working on for my next 6 week Cycle. The volume will increase meaning I need to eat more so I don’t destroy myself.  kcal per day will probably be at 2400. Which is what I need to eat in order to main my weight approximately.  If I am hungry, I will eat. Just to keep it simple. In general there is only 1 heavy day and the rest of the week is moderate workouts. The fifth day is just going to be technique work. If you notice there is much more emphasis on the Upper Body. Every workout day there is some form of back exercise.  I will also squat and deadlift 2x per week vs just 1 time. The focus here will be more back work and pressing movements. There will be very little cardio done through out these 6 weeks. Probably 5-8 minutes of walking on incline. Subject to change.

Day 1 (Heavy Sunday)
High Bar Squat:
4 sets of 6

Bench Press: Going to be doing some Flat Bench Pressing.
4 sets of 6

Sumo Deadlift:
1 set of 6, 6 sets of 1

Barbell Row:
3 sets of 10

Dumbbell Row:
3 sets of 10

Day 2: Extra Work (Moderate Sets of 6-10 reps)
Incline Dumbbell Press:
2 sets of 10

Dips:
3 sets of 12-20

Pull Ups:
65 Reps

Cable Rows:
2 sets of 10

Lat Pulldown:
2 sets of 10

Day 3 
Clean and Press: Clean the weight up, then press for 4 reps. So its really just OHP but cleaning the weight up.
6 sets of 4

Good Morning:
4 sets of 6

RDL:
4 sets of 6

Day 4: Extra Work (Moderate Sets of 6-10)
Incline Dumbbell Press:
2 sets of 10

Dips:
3 sets of 12-20

Pull Ups:
65 Reps

Cable Rows:
2 sets of 10

Lat Pulldown:
2 sets of 10

Day 5  (work at about 80% of Day 1)
High Bar Squat:
6 sets of 4

Bench Press:
6 sets of 4

Sumo Deadlift:
6 sets of 4

Barbell Row:
3 sets of 10

Dumbbell Row:
3 sets of 10

That is all! 🙂

Hello All,

Incline DB Bench Press: I feel if I wasn’t rushed AND tired, I would have been able to hit 4 sets of 4 as I wanted.
40 x 6
50 x 6
60 x 4,3,3,2 Still a PR.
40 x 10 x 2

CGBP Incline:
65 x 10
80 x 10 x 2
95 x 6 x 2

Standing OHP DB:
35 x 6 x 4

Dips: 4 sets of 10

Did not have a great workout but I got it in.

Mario

Hello all,

I worked on form and some pause squats.

High Bar Squats: Some were done with a slight pause. I did not have full energy today. But I wanted to get in some technique work.
105 x 4 x 2
145 x 4 x 6

Sumo Deadlift: moderate. just to work on form.
135 x 4 x 2
185 x 4 x 6

Good Morning:
75 x 6
90 x 6
105 x 6 x 4

Foam Roll Stretching

I will be going back to a fullbody routine in about 2 weeks.

Hello All,

Dips:
2 sets of 15

Pull Ups: 56 total reps

Incline Bench Press with Dumbbells:
30 x 8 x 2
40 x 10 x 3

Incline Flys:
10 x 15 x 3

Incline Curls:
20 x 12 x 3

Cable Row:
70 x 10
85 x 10
100 x 10 x 3

This was just a light workout to get in some extra chest and back work. After this cycle is over my emphasis will be shoulder specifically. So doing dumbbell Presses, and different types of delt raises for rear, lateral and front. I think my focus will be that and direct forearm work every day.

That is all.

Hello All,

Sumo Deadlift:
135 x 6
185 x 6
230 x 6
230 x 1 x 6

Wide Pulldown:
88 x 6
110 x 6
121 x 6 x 4

Close Grip Incline Bench Press:
45 x 10
65 x 10
80 x 10 x 3