Mohrr's Push/Pull/Legs Log

[mohrr]

PULL

Wide Grips Chins

8,6,6

Dumbbell Rows

60x8
80x6
75x6

V-Bar Pulldowns

100x10
120x6,6

Wide Grip Cable Rows

50x8
60x6,6

Dumbbell Hammer Curls

20x10
30x6,6

Close Grip EZ-Bar Curls

50x6,6,6

[mohrr]

PUSH

Incline Barbell

45x10
75x5
95x5
115x5
105x5,5

Military Press

45x5
65x5
95x5
105x3

Cable Crossovers

15x10
20x10
25x6
20x8

EZ-Bar Pushdowns

42.5x10
52.5x6
47.5x6
42.5x6

Dumbbell Lateral Raises

15x12
20x10,8,8

Dumbbell Overhead Extensions

40x10
50x7
45x7
40x7

Dumbbell Shrugs

70x8
80x6,6

I have a bad left rotator cuff--very prone to injuries--so I'm taking it easy with pressing and slowly getting my strength back.

[mohrr]

PULL

Wide Grips Chins

10,8

Barbell Rows

95x8
135x8
185x6
175x6
165x6

Close Grip EZ-Bar Curls

50x8
65x8,8

V-Bar Pulldowns

100x8
120x8
140x6

Rope Hammer Curls

35x8,8,8

Face Pulls

35x8
42.5x8,8

[mohrr]

PUSH

Incline Barbell

45x5
75x5
95x5
115x5
135x3
115x6,6

Hammer Strength Shoulder Press

110x8
140x5
120x8

One-Arm Dumbbell Overhead Extensions

15x8
20x8
25x5
20x8

Machine Flyes

85x8
100x8,6

EZ-Bar Pushdowns

50x8
62.6x8
75x8

Dumbbell Lateral Raises

20x8
25x8,8

Best push workout in awhile!

[mohrr]

Decided to do a new split because I feel a bit overtrained and have skipped a few leg days to be honest--my legs are better than my upper body but it's still no excuse. Also my chest and shoulders need more work than my back and arms because of my rotator cuff injury and my genetics, so I want to hit them separately.

Day 1: Chest & Bis
Day 2: Legs
Day 3: Off
Day 4: Shoulders & Tris
Day 5: Back
Day 6: Off
Day 7: Repeat

[mohrr]

Chest & Bis

5/3/1 Incline Barbell

55x5
70x5
85x3
90x5
105x5
115x7

EZ-Bar Curls

55x8
65x8,8,8

Machine Chest Press

100x8
130x8,8,7

Rope Hammer Curls

35x12
42.5x10,8

Hammer Chins

8,7,6

Low-to-High Cable Crossovers

12.5x8,8
7.5x10

[mohrr]

Shoulders & Tris

Dumbbell Press

25x12
35x8
50x5

Dumbbell Lateral Raises

20x12
25x8,8,8

EZ-Bar Pushdowns

100x12
120x12
140x8
120x9

Dumbbell Shrugs

80x12
100x12
110x8

Dumbbell Overhead Extensions

15x12
20x10,8

[mohrr]

BACK

V-Bar Pulldowns

100x10
130x8
145x6
130x7

Dumbbell Rows

70x8
100x6
90x6,6

Plate-loaded Overhand Pulldowns

90 (per side) x 8
80x8
70x8

Hammer Curls

30x8,8,8

Standing Face Pulls

70x10,10
80x8

NOTES: Underlined sets denote sets taken to failure.

[mohrr]

UPPER

5/3/1 Incline Barbell

55x5
70x5
85x3
95x3
110x3
125x6

V-Bar Pulldowns

100x12
130x8
145x6

Plate-loaded Chest Press

110x8
90x8,8

Barbell Rows

135x8
185x6,6

Pushdowns

60x12
70x8,8

Close Grip Barbell Curls

50x10
70x8,8

Underhand Face Pulls

40x8
30x12,12

[mohrr]

Little update, pretty terrible picture but whatever lol.

[mohrr]

Shoulders & Arms

One-arm Dumbbell Shoulder Press

30x8
40x8
45x6

Cable Lateral Raises

10x12
15x8
10x12

Incline Hammer Curls

20x8
30x8,8,8

One-arm Dumbbell Overhead Extensions

15x12
20x12,10,8

[mohrr]

PULL

V-Bar Pulldowns

100x8
130x8,8,8

DB Rows

70x8
90x8,8,8

Hoist Bicep Curls

70x8,8,8

Face Pulls

70x10,10
60x12

[mohrr]

May start a Leg/Push/Pull/Legs/Push/Pull/Off split, not sure yet...still trying to find an ideal routine for me at the moment.

[mohrr]

ARMS

Chins

8,8,8

EZ-Bar Pushdowns

60x12
90x12
120x12,12
130x10,9

Barbell Curls

60x8
80x6
70x8,7

Rope Overhead Extensions

60x10,10,9,9

Rope Hammer Curls

60x9,9,9
50x15

[mohrr]

UPPER

5/3/1 Incline Barbell

55x5
75x5
85x3
105x5
115x3
135x5

V-Bar Pulldowns

100x8
145x7
130x8,8

Incline Barbell Press

115x8,7,8

Dumbbell Rows

70x8
90x8
95x8
100x8

Hammer Curls

30x8
35x7
30x8

Pushdowns

80x12
130x12
140x8,8

Face Pulls

60x12
70x10,10,10

Cable Lateral Raises

10x10,10,10

Awesome workout! Strength is definitely starting to improve on pressing as my shoulder heals and I'm able to hit incline more frequently.

[mohrr]

SMOLOV JR WEEK 1 DAY 1

Incline Barbell Bench

65x6
85x6
105x6x6

Wide Grip Chins

BWx10,8

Hoist Pulldowns

Lvl 10x8
Lvl 11x8,8

EZ-Bar Pushdowns

100x12
140x10
130x10,10

EZ-Bar Cable Curls

80x10
90x10,10

[mohrr]

SMOLOV JR WEEK 1 DAY 2

Incline Barbell Bench

45x10
85x8
115x5x7

Barbell Curls

50x8
70x8
80x6,6

Cable Lateral Raises

10x12,12,12

[mohrr]

SMOLOV JR WEEK 1 DAY 3

Incline Barbell Bench

65x5
85x5
105x5
125x4x8

Neutral Grip Pulldowns

100x8
130x8x3

Seated Dumbbell Curls

30x8x3

Face Pulls

60x12x3

[mohrr]

My shoulder and rotator cuff have been feeling rough the past night and day, to the point where I feel like doing any more high volume incline benching will cause injury. So, I've decided to work upper body three times per week. The first upper workout of the week will prioritize incline and the second will begin with a shoulder press; also, each workout will have a horizontal pull and vertical pull. The third upper day each week will begin with heavy incline (i.e., sets of 5-8) and focus on arms with at least two exercises for each muscle group. Side delts and rear delts will be hit every workout as well. I took it easy today as my shoulder is really delicate, and looking back I probably shouldn't have done the pulldowns.

UPPER

Neutral Grip Cable Rows

100 x 10
130 x 10 x 2
145 x 8

EZ-Bar Pushdowns

80 x 12
150 x 8 x 3

Seated Hammer Curls

35 x 6 x 3

Hoist Pulldowns

Lvl 11 x 8 x 3

[mohrr]

My shoulder really got messed up after that last workout. So, I decided to take several days off and got back in the gym today, but skipped the pushes just to be safe.

UPPER

Wide Grip Chins

Bodyweight x 8 x 3

Neutral Grip Cable Rows

100 x 8
130 x 8 x 3

EZ-Bar Pushdowns

40 x 12
55 x 10,8,8,8

Hammer Curls

35 x 6 x 4

Face Pulls

25 x 15
28 x 12,12,10,10

Single Arm Cable Curls

25 x 10 x 3

[mohrr]

UPPER

Incline Barbell Press

65 x 8
95 x 8
135 x 8, 6, 5

Wide Grip Chins

Bodyweight x 8 x 3

Military Press

65 x 8
95 x 8
85 x 8

Neutral Grip Cable Rows

85 x 8
130 x 8 x 3

EZ-Bar Pushdowns

100 x 8
150 x 8 x 3

Hammer Curls

35 x 8 x 3

Face Pulls

28 x 12 x 3

Notes: Great workout...shoulders are feeling much better. Bolded sets are PR's.

[mohrr]

UPPER DAY 3

Incline Barbell Press (5/3/1 Week 1 Day 1)

65 x 5
85 x 5
95 x 3
105 x 5
125 x 5
135 x 8

Barbell Curls

55 x 8
75 x 8 x 3

EZ-Bar Pushdowns

100 x 8
150 x 8 x 3

Rope Hammer Curls

100 x 8 x 3

Rope Overhead Extensions

80 x 8 x 3

Face Pulls

28 x 15
32 x 10 x 2

Notes: Solid workout, felt good to do actual barbell curls again. I usually just use the pre-made straight or EZ bars because my gym is usually too crowded (there are no spare barbells so I have to take one off a bench press station...and I don't want to curl in the squat rack lol).

[mohrr]

PULL

Deadlifts

135 x 5
165 x 5
205 x 5
235 x 3
275 x 4

Wide Grip Chins

BW x 8 x 2

Neutral Grip Cable Rows

115 x 10

Hammer Curls

40 x 6

Notes: Got to the gym too late so spent most of the time doing deadlifts, will make sure I hit some horizontal/vertical pulls and arms in the next few days.

[mohrr]

Arms/Delts/Calves

Barbell Curls

85 x 7
75 x 9
70 x 9

EZ-Bar Pushdowns

155 x 8 x 5

Hammer Curls

40 x 8 x 3

Cable Tricep Extensions (High Pulley)

70 x 12
80 x 10 x 2
70 x 12

One Arm Cable Curls

20 x 12
25 x 10 x 2

Face Pulls

50 x 12 x 3

Dumbbell Lateral Raises

20 x 12 x 2
20 x 10 x 2

Bench Wrist Curls

50 x 10 x 3

Seated Calf Raises

45 x 15
70 x 10
80 x 8

[mohrr]

UPPER

Military Press

95 x 10
115 x 4
105 x 6

Neutral Grip Pulldowns

130 x 8
145 x 8
130 x 8 x 2

Cable Lateral Raises

10 x 10 x 3

Face Pulls

50 x 10 x 3

[mohrr]

LEGS

Squats

45 x 5
95 x 5
135 x 5
175 x 8

Leg Press

195 x 10
285 x 10
375 x 12
425 x 6

Standing Calf Raises

90 x 10
130 x 10 x 3

Cable Crunches

100 x 12 x 4

[mohrr]

PUSH

Incline Barbell Press (5/3/1 Week 3 Day 1)

65 x 5
80 x 5
95 x 3
120 x 5
135 x 3
150 x 5
135 x 7
125 x 8

Plated-loaded Machine Press

1 PPS x 8 x 4

Cable Lateral Raises

10 x 10 x 4

Pushdowns

160 x 7
150 x 8
140 x 8 x 2

Cable Overhead Extensions

70 x 10 x 4

Kettle Bell Lateral Raises

3 sets of 8 (unknown weight)

[mohrr]

PULL

Wide Grip Chins

BW x 8 x 3

T-Bar Rows

75 (3 25's) x 10
125 (5 25's) x 10 x 3

Hammer Curls

40 x 8,7,8,7

Face Pulls

50 x 12 x 5

Cable Curls

70 x 12 x 3

[mohrr]

LEGS

Leg Press

1 PPS x 15
2 PPS x 15
3 PPS x 15
4 PPS x 15
5 PPS x 15
6 PPS x 10

Lying Leg Curls

80 x 10
95 x 8 x 3

Standing Calf Raises

110 x 10
130 x 10
150 x 10 x 4

[mohrr]

PUSH B

Military Press

65 x 8
85 x 8
105 x 7
95 x 8,6

Hammer Strength Machine Press

100 x 10 x 3

EZ-Bar Pushdowns

72.5 x 10 x 3

Cable Overhead Extensions (from high pulley)

50 x 10 x 3

Cable Crunches

3 sets

Notes: Still getting my form/strength down on OHP, gonna run 5/3/1 for it when my next cycle of 5/3/1 incline begins.