I think i can... 2.0

[iam fuzz]

Height: 5'8"
Weight: 178lb
BF%: ~12%
Goal: Cut/Rebuild Strength
Routine: Westside for Skinny Viking Bastards : M-W-F-SA @ http://forum.bodybuilding.com/showth...=920894&page=1
Daily Calorie Goal: 2250


Current news: Dropped from 205lb ~24% to where i am now. I have had a lower back injury for about 1.5 years and just starting to get back into DLs/Squats. Went hard on Bench for awhile while i couldnt hit lower body and got up to 335lbs and making good gains still then messed up my rotator cuffs doing pullups (... ... ...) which was in Dec 2012. So i have been unable to do any pressing or lateral raise movements while i rehab my rotator cuffs. I just current switched to Upper/Lower split

Now lets re-start the show


Monday: Lower Body Max Effort
A. Squat Variant 3-5RM
B. Pull Variant 3 X 8
C. Weighted Hypers 3 X 8
D. Ghetto GHRs 2 X 8


Cardio: Recumb Bike LIT 22min @ 165cal

Hip Adductor & Abductor warm up

A. Back Squats: first time going "heavy" in awhile. Highest i had gone in the last 1.5years was 225lbs 2 weeks ago (just started slowly building up my squats a month and a half ago from just the bar).

Bar x 15
135 x 10
185 x 8
225 x 6
255 x 5
275 x 5
295 x 5 (heavy, but not super heavy) Going to go at least 305 next week.


B. DB Romanian DL (weight in each hand (didnt know if im supposed to go heavy on these, but it was my frist time doing them so i was feeling them out. Will probably switch to the bar next week and go heavier))

30lb x 10x10x8


C. Weighted Hypers (really dont know if these were done correctly. I have never found hypers useful)

25lb x 8x8x8


D. Ghetto GHRs (couldnt set these up the way i wanted to, but these were killer. I might have to substitute prone leg curls for these)

3 x 5x5x5


Additional: Leg Press Calf Raises (plates per side)

3 plates + 15lb x 8x8x8

Cardio: Recumb Bike LIT 30min @ 240cal


Thoughts: Overall pretty easy workout. Im used to doing higher volume so doing this amount was a cake walk. Going to probably have to do some modifications to upper day to take into consideration my rotator cuffs. I was fairly surprised at how easy i pushed 295 for how long its been since ive squatted.

-fuzz

[iam fuzz]

Wednesday: Upper Body Max Effort
A. Bench Press Variant 3-5RM
B. Horizontal Row 4 X 5-10
C. Supplemental press 3-4 X 6-10
D. Upper back variant 2-3 X 12-15
E. Weighted Abdominal work 3-4 X 8-15

Cardio: Recumb Bike LIT 22min @ 165cal

A. Chest Press Machine (focus on pressing with just the pecs and squeezing)

95lb x 10x10x10


B. Seated Cable Row
100lb x 10
150lb x 10
200lb x 8
250lb x 5
270lb x 5x5x5


Weighted Chin Ups

BW x 10
BW + 45lb x 7x5x6


C. A-Trainer Flys (Decline Position)

20lb x10x10x10x8
15lb x10


D. DB Bent Rear Delt Fly

25lb x 15x15x15


E. Oblique Crunches


Cardio: Recumb Bike LIT 30min @ 240cal


Thoughts: I went in going to try pressing for the first time in while (messed up rotator cuffs), but after doing some Floor Presses i could still feel my right cuff pinching so i decided to stop entirely before i re-aggravate my injury. Its been a few months since the injury happened so its pretty frustrating, but all i can do is try and rehab it slowly. Luckily i can pretty much do anything but presses and some lateral movements. I am going to take a look at the original WS4SB plans and see if i can find a suitable ME replacement for BP on Upper days.

-fuzz

[iam fuzz]

Friday: Lower Body ME
A. Deadlift Variant 3-5RM
B. Squat Variant 3 X 8
C. Weighted Hypers 3 X 8
D. Ghetto GHRs 2 X 8


Cardio: Recumb Bike LIT 22min @ 165cal

Hip Abductor

90 x 10
100 x 10x10x10


Hip Adductor

90 x 10
110 x 10x10x10


A. Conventional Deadlift 3RM - The highest ive gone on my DLs since my injury was last week 205 so on DLs i was cautious with what i could do and decided to, like squats, use this week to guage my strength levels.

bar x 15
135 x 10
185 x 5
225 x 3
245 x 3
265 x 3
285 x 3
315 x 3 - Double Overhand grip was a little bit of an issue here, but im trying to up my grip strength.


B. Squat

bar x 10
135 x 10
185 x 5
225 x 8x8x8


C. Weighted Hypers

BW + 25lb x 8x8x8


D. Ghetto GHR

BW + Assist x8x8


Additional

Leg Press Calf Raises (plates per side)

3 plates + 15lb x 10x10x10


Cardio: Recumb Bike LIT 30min @ 240cal


Thoughts: Deads felt pretty good considering im still babying my lower back and trying to re-strengthen it. Belt definitely adds some reassurance, but i want to keep my hips lower on the initial lift on my working sets.


-fuzz

[iam fuzz]

Saturday: Upper Body Repetition Effort
A. Repetition Effort Bench Variant
B. Vertical Pull Variant 4 X 8-12
C. Medial Delt or Trap Variant 3 X 10-15
D. Triceps Supplemental Variant 3-4 X 5-10
E. Curl Variant 3 X 8-10
F. Abdominal circuit training


Cardio: Recumb Bike LIT 22min @ 160cal


A. Close-Grip Decline Push Ups

BW x 38

--Additional

A-Trainer Cable Flys (Middle)

20lb x 10x10x10x10

B. Weighted Chin Ups

BW + 25lb x 10x10x8x7.5


C. DB Shrugs (pause/squeeze)

80 x 10
100 x 10x10x10


D. EZ Skullcrushers

65lb x 10
95lb x 10x10x7.5


E. Oly BB Curls

75lb x 10
105lb x 8x8x8


F. Ab Circuit

Cheat Dragon Flags
-Cable Oblique Crunch
--Decline Sit Ups


Additional

DB Alternating Underhand Front Raise

25lb x 10x10x10


Cardio: Recumb Bike LIT 30min @ 240cal


Thoughts: Much more tiring doing all these exercises. I added in A-Trainers and Underhand since i needed some shoulder and chest work. Imma try and do shoulders on WED since adding them in added a good amount of volume to todays workout.

-fuzz

[iam fuzz]

Monday: Lower Body Max Effort
A. Squat Variant 3-5RM
B. Pull Variant 3 X 8
C. Weighted Hypers 3 X 8
D. Ghetto GHRs 2 X 8


Cardio: Recumb Bike LIT 22min @ 165cal

Hip Adductor & Abductor warm up

A. Back Squats

Bar x 15
135 x 10
185 x 5
225 x 3
255 x 1
285 x 1
305 x 5
315 x 5
325 x 5 (pretty heavy. thinking i may have about 5-10lb increase left on 5RM for next week.)


B. Romanian DL - getting used to the form. Slow and controlled movements. By the 3rd working set it was feeling more natural, i will SLOWLY up the weight on this exercise.

bar x 8
135 x 8x8x8


C. Weighted Hypers

BW + 35lb x 8x8x8


D. Ghetto GHRs

BW + Assist x 8x8


Additional: Leg Press Calf Raises (plates per side)

3 plates + 20lb x 10x10x10

Cardio: Recumb Bike LIT 30min @ 240cal


Thoughts: - 305lb squat was heavier than i thought it was going to be, but was still able to get up to 325. Hopefully i can move up 5-10lb next week on squats. Ghetto GHRs are killer

-fuzz

[iam fuzz]

Wednesday: Upper Body Max Effort
A. Bench Press Variant 3-5RM
B. Horizontal Row 4 X 5-10
C. Supplemental press 3-4 X 6-10
D. Upper back variant 2-3 X 12-15
E. Weighted Abdominal work 3-4 X 8-15

Cardio: Recumb Bike LIT 22min @ 165cal


A. DB Pullover

45lb x 10
65lb x 8
85lb x 6x6x6


B. BB Corner Row

1 plates x 15
3 plates x 10
5 plates x 6
5 plates + 25lb x 6x6x6


C. A-Trainer Flys (middle)

20lb x 10x10x10
--A-Trainer Flys (lower)
--20lb x 10
--15lb x 10x10


D. DB Bent Rear Flys

25lb x 15
30lb x 12x12
--DB Underhand Alt Front Raise
--30lb x 10x10x10


E. Cable Side Crunch
--Swiss Ball Crunch


Cardio: Recumb Bike LIT 30min @ 240cal


Thoughts: A-Trainer flys were killer as usual. Will most likely up Corner Rows weight up by around 10lbs for next week. Still rehabbing rotator cuffs so no pressing until theyre good to go (few months?)

-fuzz

[iam fuzz]

Friday: Lower Body ME
A. Deadlift Variant 3-5RM
B. Squat Variant 3 X 8
C. Weighted Hypers 3 X 8
D. Ghetto GHRs 2 X 8

Cardio: Recumb Bike LIT 22min @ 160cal

Hip Adductor & Abductor warm up

A. Deadlift

bar x 15
135 x 10
185 x 5
225 x 3
275 x 1
315 x 1
335 x 3 * This was heavier than i expected it to be. I probably couldve gone up a little more, but im not trying to push my lower back too hard right from the get go


B. Squats

bar x 10
135 x 10
185 x 5
245 x 8x8x8 * Pretty heavy and was tiring doing about 60-90sec rest inbetween sets


C. Weighted Hypers

BW + 35lb x 8x8x8


D. Ghetto GHR

BW + assist x 8x8


Additional

Leg Press Calf Raises (plates per side)

3 plates + 15lb x 8x8x8


Cardio: Recumb Bike LIT 30min @ 240cal


Thoughts: Deadlifts were surprisingly heavy. I never remember 335lbs being that heavy. Im going to have to be careful not to overexert myself with deads so i dont re-injure my lower back. Hopefully within a few months i can start doing more working sets.

-fuzz

[iam fuzz]

Saturday: Upper Body Repetition Effort
A. Repetition Effort Bench Variant
B. Vertical Pull Variant 4 X 8-12
C. Medial Delt or Trap Variant 3 X 10-15
D. Triceps Supplemental Variant 3-4 X 5-10
E. Curl Variant 3 X 8-10
F. Abdominal circuit training

Cardio: Recumb Bike LIT 22min @ 160cal


A. Decline Closed Grip Push Ups

BW x 42 *


B. Weighted Chin-Ups

BW x 10
BW + 30lbs x 10x9x8x7 *


C. DB Shrugs (pause/squeeze at top)

85 x 10
105 x 10x10x10 *


D. EZ Skullcrusher

65lb x 10
105lb x 8x7x6 *


E. Olympic BB Curl

bar x 10
75lb x 5
105lb x 8x8x8


F. Ab Circuit

Cable Side Pulldown
-DB Side Bends
--Decline Weighted Sit-Up
---Dragon Flags


Additional

A-Trainer Flys (middle)
-DB Pullover (superset)

20lb x 10x10x10
-65lb x 8
-55lb x 10x10

A-Trainer Flys (lower)
-DB Pullover (superset)

15lb x 10x10x10
-55lb x10x10x10


Cardio: Recumb Bike LIT 30min @ 240cal


Thoughts: Overall pretty good workout today. Added more volume in to get the chest workout i needed.


-fuzz

[iam fuzz]

Monday: Lower Body Max Effort
A. Squat Variant 3-5RM
B. Pull Variant 3 X 8
C. Weighted Hypers 3 X 8
D. Ghetto GHRs 2 X 8

Cardio: Recumb Bike LIT 22min @ 160cal

Hip Adductor & Abductor warm up


A. Back Squat

bar x 15
135 x 10
185 x 5
225 x 3
265 x 1
295 x 1
320 x 1
335 x 5 * Killer set. Will most likely change up this exercise to one of the other squat variants next week


B. Romanian DL

bar x 10
135 x 8x8x8


C. Weighted Hypers

40lb x 8x8x8 *


D. Ghetto GHR

BW + Assist x 8x8


Additional


Leg Press Calf Raise (plates per side)

3 plates + 20lb x 8x8x10


Cardio: Recumb Bike LIT 30min @ 240ca


Thoughts: Squats were a lot heavier than i thought they would be on the last set. Form was getting all wonky.


-fuzz

[iam fuzz]

Wednesday: Upper Body Max Effort
A. Bench Press Variant 3-5RM
B. Horizontal Row 4 X 5-10
C. Supplemental press 3-4 X 6-10
D. Upper back variant 2-3 X 12-15
E. Weighted Abdominal work 3-4 X 8-15

Cardio: Recumb Bike LIT 22min @ 165cal


A. DB Pullover

65lb x 10
85lb x 6x6x6


B. BB Corner Rows

bar x 20
1 plates x 15
3 plates x 10
5 plates x 6
5 plates + 35lbs x 6x6x6 *


C. A-Trainer Fly (middle)
--DB Pullover (superset)

20lb x 10x10x10
--40lb x 10x10x10

A-Trainer Flys (decline)
--DB Pull over (superset)

15lb x 10x10
--40lb x 10x10
10lb x 10
--40lb x 10


D. DB Underhand Alternating Front Raise

30lb x 10x10x10

DB Rear Delt Fly

30lb x 12x12x12


E. Cable Side Pull-Down
-- DB Side Bends


Cardio: Recumb Bike LIT 30min @ 240cal


Thoughts: Pretty easy workout.

-fuzz

[iam fuzz]

Friday: Lower Body ME
A. Deadlift Variant 3-5RM
B. Squat Variant 3 X 8
C. Weighted Hypers 3 X 8
D. Ghetto GHRs 2 X 8

Cardio: Recumb Bike LIT 22min @ 160cal

Hip Adductor & Abductor warm up


A. Conventional Deadlift

bar x 15
135 x 10
185 x 5
225 x 3
275 x 1
315 x 1
345 x 3 *
355 x 3 *
365 x 3 * (felt a lot easier than last week. Probably had another 15-20lbs in me, but baby steps)


B. Back Squats (90sec rest)

bar x 10
135 x 5
185 x 1
245 x 8x8x8


Additional

Leg Press Calf Raise (plates per side)

3 plates + 25lb x 8x8x8


C. Weighted Hyper Extensions

BW + 40lb x 8x8x8


D. Ghetto GHR

BW + Assist x 8x8


Cardio: Recumb Bike LIT 30min @ 240cal


Thoughts: Deads were a lot easier this week than last week. I think it was the timing of my pre-workout meal, i gave myself more time to digest this week.

-fuzz

[iam fuzz]

Saturday: Upper Body Repetition Effort
A. Repetition Effort Bench Variant
B. Vertical Pull Variant 4 X 8-12
C. Medial Delt or Trap Variant 3 X 10-15
D. Triceps Supplemental Variant 3-4 X 5-10
E. Curl Variant 3 X 8-10
F. Abdominal circuit training

Cardio: Recumb Bike LIT 22min @ 160cal


A. Decline Closed Grip Push Ups

BW x 41


B. Weighted Chin-Ups

BW x 10
BW + 30lbs x 10x9x8x7


C. DB Shrugs (pause/squeeze at top)

85 x 10
105 x 10
110 x 7x7 * (grip fail)


D. EZ Skullcrusher

65lb x 10
105lb x 10x9x8 *


E. Olympic BB Curl

bar x 10
75lb x 8
115lb x 7 *
105lb x 7x5


F. Ab Circuit

Cable Side Pulldown
-DB Side Bends

Additional

A-Trainer Flys (middle)
-DB Pullover (superset)

26lb x 10
-45lb x 10
20lb x 10x10x10
-45lb x 10x10x10

A-Trainer Flys (lower)

15lb x 10x10x10


Cardio: No cardio, gyms power went out.


Thoughts: New gym since my gym is closing down. Weights are a bit different. DB grips are THICKER so it requires a bit more grip strength. Cable machines are different from old ones so i have to get used to all the new plates and such.

-fuzz

[iam fuzz]

Monday: Lower Body Max Effort
A. Squat Variant 3-5RM
B. Pull Variant 3 X 8
C. Weighted Hypers 3 X 8
D. Ghetto GHRs 2 X 8

Cardio: Recumb Bike LIT 22min @ 160cal

Hip Adductor & Abductor warm up


A. Back Squat

bar x 15
135 x 10
185 x 5
225 x 3
265 x 1
295 x 1
320 x 1
345 x 5 *
355 x 5 *


B. Romanian DL

bar x 10
135 x 8
155 x 8 *
165 x 8x8 *


C. Weighted Hypers

40lb x 8x8x8


D. Ghetto GHR

BW + Assist x 8x8


Additional


Leg Press Calf Raise (plates per side)

3 plates + 30lb x 8x8x8 *


Cardio: Recumb Bike LIT 30min @ 240ca


Thoughts: Was gonna switch up from back squats to fronts squats today, but i thought id give back squats another go and i was able to PR another 20lbs. Will probably keep going for another week or two then switch it up to front squats. New gym so getting used to all the new set ups and equipment


-fuzz

[iam fuzz]

Wednesday: Upper Body Max Effort
A. Bench Press Variant 3-5RM
B. Horizontal Row 4 X 5-10
C. Supplemental press 3-4 X 6-10
D. Upper back variant 2-3 X 12-15
E. Weighted Abdominal work 3-4 X 8-15

Cardio: Recumb Bike LIT 22min @ 165cal


A. DB Pullover

65lb x 10
85lb x 6x6x6


B. BB Corner Rows

bar x 20
1 plates x 15
3 plates x 10
5 plates x 6
5 plates + 35lbs x 6x6x6x6 *


C. A-Trainer Fly (middle)
--Decline Closed-Grip Push-ups on DBs (superset)

26lb x 10x10
--BW x 10x10
20lb x 10x10
--BW x 10x10

A-Trainer Flys (decline)
--Decline Closed-Grip Push-ups on DBs (superset)

20lb x 10
--BW x 10
15lb x 10x10
--BW x 10x10


D. BB Underhand Front Raise

40lb x 10
50lb x 10
60lb x 10x10x10

DB Rear Delt Fly

30lb x 15
32.5lb x 12x12x10 *


E. Decline Weighted Situps
--DB Side Bends
---BB Twists

Cardio: Recumb Bike LIT 30min @ 240cal


Thoughts: Although everything went smoothly, it was a pretty boring workout. The only thing i feel like im lifting heavy weight is the BB corner rows

-fuzz

[iam fuzz]

Friday: Lower Body ME
A. Deadlift Variant 3-5RM
B. Squat Variant 3 X 8
C. Weighted Hypers 3 X 8
D. Ghetto GHRs 2 X 8

Cardio: Recumb Bike LIT 22min @ 160cal

Hip Adductor & Abductor warm up


A. Conventional Deadlift

bar x 15
135 x 10
185 x 5
225 x 3
275 x 1
315 x 1
345 x 1
375 x 3 *
385 x 3 * (will most likely switch up to Rack Pulls now)


B. Back Squats (90sec rest)

bar x 10
135 x 5
205 x 1
255 x 8x8x8 *


Additional

Leg Press Calf Raise (plates per side)

3 plates + 25lb x 8x8x8


C. Weighted Hyper Extensions

BW + 45lb x 8x8x8 *


D. Ghetto GHR

BW + Assist x 8x8


Cardio: Recumb Bike LIT 30min @ 240cal


Thoughts: Deads were a little heavier than i wanted them to be. I hate the plates at the new gym since theyre the ones that are octagonal shaped. Makes doing reps a bitch for Deads when i deload.

-fuzz

[iam fuzz]

Saturday: Upper Body Repetition Effort
A. Repetition Effort Bench Variant
B. Vertical Pull Variant 4 X 8-12
C. Medial Delt or Trap Variant 3 X 10-15
D. Triceps Supplemental Variant 3-4 X 5-10
E. Curl Variant 3 X 8-10
F. Abdominal circuit training

Cardio: Recumb Bike LIT 22min @ 160cal


A. Decline Closed Grip Push Ups

BW x 20x10x10x10x10


B. Weighted Chin-Ups

BW x 10
BW + 30lbs x 10x9x7


C. DB Shrugs (pause/squeeze at top)

85 x 10
105 x 12x12x10


D. EZ Skullcrusher

65lb x 10
105lb x 10x10x9


Additional

Cable Press-Down

40lb x 10
70lb x 10x10x9


E. DB Alt Curl (reps per side)

30lb x 20
45lb x 10
50lb x 9x9x8


Additional


DB Seated Incline Curl (reps per side)

25lb x 10x10x10


F. Cable Standing Rear Delt Crossover

14lb x 12x12x12


Cardio: Recumb Bike LIT 30min @ 240cal


Thoughts: Deviated from the workout plan today because i thought i was cool and it didnt work too well. Everything was out of order, added too much and i just exhausted myself quickly.
-fuzz

[iam fuzz]

Monday: Lower Body Max Effort
A. Squat Variant 3-5RM
B. Pull Variant 3 X 8
C. Weighted Hypers 3 X 8
D. Ghetto GHRs 2 X 8

Cardio: Recumb Bike LIT 22min @ 160cal

Hip Adductor & Abductor warm up


A. Front Squat (essentially the first time doing these)

bar x 10
135 x 5
175 x 5
185 x 5
205 x 5
225 x 5
235 x 5
245 x 4 (failed 5th rep. Was too hard to keep the weight on my shoulders)


B. Romanian DL

bar x 10
135 x 8
175 x 8x8x8 *


C. Weighted Hypers

45lb x 8x8x8


D. Ghetto GHR

BW + Assist x 8x8


Additional


Leg Press Calf Raise (plates per side)

3 plates + 35lb x 8x8x8 *


Cardio: Recumb Bike LIT 30min @ 240ca


Thoughts: Front squats were definitely annoying to do. I feel like i probably have to sit back more when doing them since the main reason why i failed during the 5th rep was because the weight started rolling off my delts.


-fuzz

[iam fuzz]

Wednesday: Upper Body Max Effort
A. Bench Press Variant 3-5RM
B. Horizontal Row 4 X 5-10
C. Supplemental press 3-4 X 6-10
D. Upper back variant 2-3 X 12-15
E. Weighted Abdominal work 3-4 X 8-15

Cardio: Recumb Bike LIT 22min @ 165cal


A. BB Row

45lb x 20
135 x 15
185 x 10
245 x 6
265 x 6x6 *


B. Hammer Strength Row (plates per side)

1 plates x 10
2 plates x 10
3 plates x 10
4 plates x 6
5 plates x 6 (started doing single arm)
5 plates + 25lb x 6x6 *


C. Hammer Strength Chest Press


D. BB Underhand Front Raise

50lb x 10
60lb x 10x10x10


DB Rear Delt Fly

30lb x 15x15x15 (couldnt find the 32.5's)


E. BB Side Bends

Cardio: Recumb Bike LIT 30min @ 240cal


Thoughts: Had a pretty good workout. Liked the fact that im doing 2 back exercises. Rotator cuff still not close to being healed so light pressing, gonna emphasize other muscle groups in the mean time.


-fuzz

[iam fuzz]

NOTE*** had food poisoning so i was out for a week or so, then took a little time to recover strength in the gym + got lazy and didnt post. First time PRESSING in approximately 6 months. Finally feel like my rotator cuffs are at the point where i can begin to press on them again.


Wednesday: Upper Body Max Effort
A. Bench Press Variant 3-5RM
B. Horizontal Row 4 X 5-10
C. Supplemental press 3-4 X 6-10
D. Upper back variant 2-3 X 12-15
E. Weighted Abdominal work 3-4 X 8-15

Cardio: Recumb Bike LIT 22min @ 165cal

A. Flat DB Bench Press (first time in 6 months so i was gauging where my strength was)

30lb x 15
45lb x 12
60lb x 10
70lb x 10
80lb x 8
90lb x 6
100lb x 4 (definitely was heavy and i could feel the instability of my body trying to support the weight. Ill probably work with 95s for a week or so and then move back to 100's for more reps)


B. BB Bent Row

45lb x 10
135 x 10
185 x 6
245 x 6
255 x 6 *
265 x 6x6 *


C. DB Floor Press

45lb x 10
60lb x 10
70lb x 10x10


D. DB Bent Rear Delt Fly

30lb x 15
32.5lb x 12x12


E. Cable Side Pulldown


Cardio: Recumb Bike LIT 30min @ 240cal


Thoughts: Was extremely nervous pressing today. I was constantly trying to gauge how my cuffs were feeling while i was pressing. Was kinda surprised that i was able to get back to 100's (munch less reps than i used to do) after taking such a long time to recover.

-fuzz

[iam fuzz]

Friday: Lower Body ME
A. Deadlift Variant 3-5RM
B. Squat Variant 3 X 8
C. Weighted Hypers 3 X 8
D. Ghetto GHRs 2 X 8

Cardio: Recumb Bike LIT 22min @ 160cal

Hip Adductor & Abductor warm up


A. Rack Pull

bar x 15
135 x 10
225 x 10
275 x 6
315 x 3
365 x 1
405 x 1
455 x 1
505 x 3
515 x 3 *
525 x 3 *


B. Box Squats

bar x 10
135 x 8
195 x 3
245 x 8
255 x 8 *


C. Weighted Hyper Extensions

BW + 50lb x 8x8x8 *


D. Ghetto GHR

BW + Assist x 8x8


Cardio: Recumb Bike LIT 30min @ 240cal


Thoughts: Box Squats are much harder than i expected them to be. Definitely take a lot out of you trying to perform them


-fuzz

[iam fuzz]

Saturday: Upper Body Repetition Effort
A. Repetition Effort Bench Variant
B. Vertical Pull Variant 4 X 8-12
C. Medial Delt or Trap Variant 3 X 10-15
D. Triceps Supplemental Variant 3-4 X 5-10
E. Curl Variant 3 X 8-10
F. Abdominal circuit training

Cardio: Recumb Bike LIT 22min @ 160cal


A. DB Seated Shoulder Press (first time doing these in 6 months. Gauging strength)

30lb x 15
45lb x 20
55lb x 10
65lb x 10
75lb x 10
85lb x 9 (probably stick to around 85-90 range for a few weeks to re-acclimate my rotator cuffs to the exercise)


B. Chin-Ups

BW x 12x12x8


C. DB Shrugs (pause/squeeze at top)

100 x 12
105 x 12x10


D. BB Incline CGBP

45lb x 10
95lb x 10
115lb x 10
135lb x 10x8


E. Standing Cable Lateral Raise (easy weight, easing back into the exercise)

7lb x 10x10x10


F. Seated Machine Chest Fly


Cardio: Recumb Bike LIT 30min @ 240cal


Thoughts: Trying out my shoulders for the first time in 6 months. Workout was a little different because i had already hit biceps earlier in the week

-fuzz