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11 Thurs Aug 2016 - Bro day

Seated OH db press
35's x 10,10,10

Weighted Dips
20 x 9,9,11

Standing DB Hammer Curls
30s x 10,10,12 -dropset- 15s x 10

10 Wed Aug 2016 - Legz

BB Lunges
110 x 9,9,11

Weighted Medicine Ball Crunches
25 x 10,10,10

(leg ext, leg curls, and miley cyrus supersetted)
Leg Extensions

9 Tues Aug 2016 - Back
Weighted Neutral-grip Pullups
15 x 5,6,6 (pretty slow juicy reps)

T-Bar Rows
90 x 8,9,9 (grip strength failing bc of numb right hand, in process of trying to heal)

Lat...

*starting my modified and less-volume Zyzz routine, im gonna turn into Zyzz in 2 and a half weeks.

8 Mon Aug 2016 - Chest
DB Incline Press
-60's x 8,8,8,8

BB Incline Press
-130 x 8,8,10 (+5...

~~~Saturday 6 Aug 2016
Neutral grip pullups
-BW x 10,9,10

Cable Rows
-55 x 11,11,11

Face Pulls
-17.5 x 8,8,12

~~~~Friday 5 August 2016 (RIP Zyzz)

BB Lunges
-110 x 8,9,10

(leg ext, leg curls, miley cyrus machine all supersetted)
Leg Extensions
-175 x 8,8,
-160 x 10

~~~~Thursday 4 August 2016

15° Incline BB Bench
125 x 8,8,8,8

Standing OH BB Press
65 x 8,8,8

Incline Cable Flys
12.5 x 8,8,8

~~~~Wednesday 3 August 2016

Bent DB Rows
60's x 8,8,8,8
50's x 10

Cable Rows
60 x 9,9,9

Lat Pulldown

~~~~Tuesday 2nd August 2016

BB Step-ups
-125 x 8,10,10

Leg Extensions
-175 x 8,9,9 (went pretty slow w/ neg's)

Lying Leg Curls
-70 x 8,8,8

~~~~Monday 1 August 2012
DB Incline Bench
-60's x 8,8,8,8

Weighted Dips
-20 x 9,9,9

Cable Crunches
-62.5 x 12,12,12 [+5 lbs]

~~~~Saturday 30 July 2016
Cable Crunches
57.5 x 12,12,20

And did some running/sprints. Next week prob gonna start doing more of a bro split.

~~~~Fri 29 July 2016
DB 30° Incline Bench
60's x 8,8,8

Supinated-grip Pullups
BW x 8,9,9

BB Lunges
115 x 7, 105 x 10,10

~~~~Thursday 28 July 2016
Cable Crunches
57.5 x 12,12,12

And did a ton of hip stretching.

Currently following a 3x/week full-body routine, with some abs and a light amount of running/sprinting on the days inbetween. Most of my weightlifting life has been a 3x/week full-body routine, but...

A group workout journal for me and a few friends, all of us currently in college/university together. Some are away back home right now though, so this journal is intended to keep our workout...