Push/Pull/Legs and Update

Hello All,

My first post in a while. I was recently hired full time in a fitness related occupation. It’s awesome. Regular schedule and most importantly they invest in their employees with an educational stipend. That is the main reason why I have not made any posts in the last…. 3 months or so. With my schedule I had to change my training, and limit their length as well. In the past 2 weeks I have been doing Push/Pull/Legs as a 3 on 1 off type of schedule. Lately I go by ear and just work the muscles related to the movement hard. Here are 3 Sample workouts I have done recently. Reps and Sets won’t be listed but I just go by how I feel. I might put together an post regarding this “routine” at a later time. Similar to my original Push/Pull/Legs post.

Push
Dips
Incline Dumbbell Press
Seated Dumbbell Press
Incline Flys
French Press
Laterals

Pull
Chin Up
Cable Row
Lat Pulldown
Isolateral Row
Hammer Curl
Incline Curl
Wrist Flexion and Extension

Legs
Squats or 45 Degree Hack Squat
Stiff-Legged Deadlift
Good Morning
Leg Curl
Calf Raise Machine
Seated Calf Raises

I just go in there and try to work the muscle group. Nothing crazy.

That is all! 🙂

Session: 8.3.2015

Hello All!

Changed my mind, I will post my training session here going forward.

Full Squat Clean:
95# x 3
115# x 4
135# x 2 x 4

Chin Ups:
54321 x 2 = 30 Reps

Incline DB Bench: Alternated Sets with Hammer Curls.
45# x 10, 55# x 8, 65 x 4, 35# x 15

Hammer Curl:
30# x 10 x 3, 20# x 15

Machine Row: 1 Plate x 12 x 6

Rack Style Curls: 30# x 10, 25# x 10, 20# x 10, 15# x 10, 10# x 10, 5# x 10

That is all!

New Job, Personal Records and New Routine

Hello All,

Its been a few months since I have really posted anything on here. Mostly because I have been in search of a full time job. And I found one! And it is fitness related. It came at a perfect time.

I have gained back about 20 lbs since June/2014, where I weighed 163 pounds. I weigh about 183ish. Now since I have a more flexible schedule I can eat more appropriately. The goal is to get to 175 lbs by December. Let me share with you my recent personal records.

In the last month I was able to:

1. Bench Press: 185# for 1 Rep
2. Squat: 225# (low bar)
3. Deadlift: 300# (conventional)
4. Full Squat Clean: 165#

Even though I have gained some weight I still feel in decent enough shape to get back to where I was last year. As far as the routine goes, I will go back to a Push Pull Legs routine with some minor changes. Which will most likely include more jump roping, walking and sprinting. When I working at my other job, I realized I was walking almost 10 miles per week, plus basketball PLUS my 2x/week sprints. I am going to try to find a way to replicate that as much as possible.

I will post up any useful information or resources on this blog.

That is all!

Training Session 3.24.2015

Hello All,

Quick Workout.

Deadlift:
135 x 10
225 x 7
250 x 5
275 x 3

DB Row: alternate sets with deadlift.
30 x 10,10,10,10

Close Grip Bench Press: alternate sets with DB Curl.
100 x 10
115 x 8
130 x 6
145 x 4

DB Curl:
25 x 12
32.5 x 10,10,10

Barbell Row: alternate sets with Zottman Curl
95 x 10
110 x 10,10,8

Zottman Curl:
25 x 10
17.5 x 12,10,12

Concentration Curl:
17.5 x 15,10

Forearm Roller:
2.5 x 2-3
5 x 2-3

Post-Workout Stretch

Update and Some Upper Body Exercise Combinations

Hello All,

So recently my workouts have been all over the place. I recently pulled my right glute. I am not sure how it happened. Might have been from doing push ups of all things. I won’t be doing any lower body training until the middle of next week. SO I decided to post some upper body work out options. These are just a few I have used, but there are countless others.

Upper Body Combo 1 (Push/Pull or Chest and Back)
Bench Press
Bent Over Row (as close to 90 degrees as possible)
Dumbbell Pull Over

Upper Body Combo 2 (Shoulders,Back,Triceps)
Overhead Press
Dumbbell Row
Lateral Raise

Upper Body Combo 3 (Chest,Delts,Biceps,Triceps)
Close Grip Bench Press
Overhead Press
Barbell Curls

Upper Body Combo 4 (Back, Delts, Triceps)
Bent Over Row
Behind Neck Press (only if you can do correctly)
French Press

Full-Arm Workout
Barbell Curl
Pull Over
Hammer Curl
French Press
Barbell Wrist Flexion/Extension
Forearm Roller or Hand Gripper

Chest Workout
Bench Press (any variation)
Dumbbell Fly (any variation)
Push Ups (any variation for 100 total reps)

The above are just combinations that I have used together. There are probably more that I have used but these are just a few of countless combinations.

This is what I did today. I had a lot of rest and energy, plus it was too cold to leave the house. 🙂

Upper Body Session (Chest/Back, Upper Arm(Triceps,Biceps)

Flys:

15 x 15,15,15,15,15

Bench Press:
95 x 15
115 x 10
140 x 6
125 x 8,6
95 x 10

Bent Over Row:
95 x 15
115 x 10,10,10
95 x 12

BB Curl:
55 x 15
65 x 10
75 x 6
60 x 8,8

DB Pull Over: going up in weight next time.
40 x 15,15,15

DB Row: pretty tough
50 x 10,10,10

Hammer Curl:
25 x 15,15,15

Tricep Kickback:
15 x 15,15

75 crunches and 50 reverse crunches to finish.

That is all! 🙂

Full Body Session

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.

Full Body Session

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!

Alternating 3x then 2x/week

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! 🙂

Lower Body Session 2

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! 🙂

Lower Body Session

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! 🙂