Who wants to see a low volume routine?

[user87459310247]

I noticed most of the journals here are fairly high volume, or at least over 15 sets per workout. I am by no means strong, but I lift on what you guys would call very low volume (no HIT). I lift 3 days per week and less than 10 sets per workout. It is a basic chest/shoulder/tri, legs/back routine. Just wanted to know if anyone would be interested in seeing it.

[user87459310247]

Wednesday July 11
Deadlift - 315x5, 5, 5
Pullup - +7.5x5, 5, 3

Friday July 13
Decline - 205x3, 3, 6
DB Military seated - 55x8, 7, 6
Decline Abs - 40x8, 7, 5

Decline abs have been degressing now so I'm dropping these.

Monday July 16
Squat - 230x8, 8, 8
Row - 160x5, 5, 5, 6

Wednesday July 18
CGBP Paused - 185x3, 3, 3
Seated overhead extensions - bar+60x8, 8, 7
Situp - 85x9, 9, 9

Friday July 20
Deadlift 320x5, 5, 5
Pullup - +7.5x 5, 5, 4

Pullups haven't budged in months, switching to pulldowns for a while.

Monday July 23
Decline - 215x3, 3, 3
DB Military Seated - 55x8, 8, 6
Knee raise Machine - 40x10, 50x10, 7

Wednesday July 25
Squat - 235x8, 8, 8
Row - 160x 6, 6, 6, 6

Friday July 27
CGBP Paused - 190x3, 3, 4
Seated overhead extension - bar+60x8, 8, 9
Situp - 85x10, 10, 10

Monday July 30
Deadlift - 325 x 5, 5, 5
Pulldown - 160 x 7, 6, 6
DB Curl - 40 x 6

Wednesday August 1
Decline Bench - 220 x 3, 3, 3
DB Military - 55 x 8, 8, 7
Knee Raise Machine - 50 x 10, 60 x 10, 10

Friday August 3
Squat 240 x 8, 8, 8
Row - 165 x 5, 5, 5, 6

Monday August 6
CGBP Paused 195 x 3, 3, 3
Seated Overhead Extensions bar+60 x 9, 9, 8
Situps 90 x 9, 9, 9

Wednesday August 8
Deadlift 330 x 5, 5, 5
Pulldowns 160 x 8, 8, 6
DB Curl 40 x 7

Friday August 10
Decline Bench 225 x 3, 3, 3
DB Military seated 55 x 8, 8, 8
Knee raise machine 70 x 10, 10, 10

[user87459310247]

Monday August 13

Squats - 245 x 8, 8, 8
Rows - 165 x 6, 6, 6, 6

[user87459310247]

Wednesday August 15

CGBP Paused - 200 x 3, 3, 3
Seated Overhead Extensions - bar+65 x 7, 7, 6
Situps - 90 x 10, 10, 10

[user87459310247]

Friday August 17

Deadlift - 335 x 5, 5, 5
Hammer chins - +10 x 4, 4, 3

[user87459310247]

Monday August 20

Decline Bench 230 x 3, 3, 3
DB Military seated 60 x 6, 6, 6
Knee raise machine 80 x 10, 10, 10

[MisterWeak]

Why Decline Bench ? Use Dips..add weight to your waist..It's more effective

[I-beam]

I lift with relatively the same volume per workout but less frequency per muscle, pull/push/legs
I find it easier to tell whats working and whats not with less movements
I'll try to follow your log but I'm usually not very good at it haha

[user87459310247]

Why Decline Bench ? Use Dips..add weight to your waist..It's more effective

I guess I should take you seriously because you weigh almost half a ton? For me I know I don't do so well on dips, especially because it doesn't feel right on my shoulders. What makes you think dips are so good?

I lift with relatively the same volume per workout but less frequency per muscle, pull/push/legs
I find it easier to tell whats working and whats not with less movements
I'll try to follow your log but I'm usually not very good at it haha

I have done really well with this frequency. At some point I might try push/pull/legs but probably not for a while as this is very effective for me.

[user87459310247]

Wednesday August 22

Squat - 250 x 8, 8, 8
Row - 170 x 5, 5, 5, 5
Static Hold - BW x 40sec

[user87459310247]

Friday August 24

CGBP Paused - 205 x 3, 3, 3
Seated Overhead Extensions - bar+65 x 7, 8, 7
Strict Side Delt Raise (RP) - 15 x 12+4+4
Situps - 95 x 10, 10, 10

[user87459310247]

Monday August 27

Deadlift - 340 x 5, 5, 5
Hammer chins - +10 x 4, 5, 4F

[user87459310247]

Tuesday August 28

GPP - Sled Pull @ 50lbs for 5 minutes
3:20 Forward Pull
1:40 Backward Pull

[MISSINGLINK]

Why such a low volume?

[user87459310247]

Why such a low volume?

It works for me. I am a strong believer in following the path of least resistance. Why do more when it is not necessary? But when it comes to food, that's another story... lol

[user87459310247]

Wednesday August 29

Decline Bench 235 x 3, 3, 3
DB Military seated 60 x 7, 7, 7
Reverse Crunch Machine 90 x 10, 10, 9

[user87459310247]

Friday August 31

Squats - 265 x 5, 5, 5 (new rep range, 3x5)
Rows - 170 x 6, 6, 6, 6

[user87459310247]

Saturday September 1

GPP - Sled Pull @ 50lbs for ??? (forgot stopwatch)
2.5 lengths forward
1.25 lengths backward

Last time was about 3 or 3.5 lengths total.

[user87459310247]

Monday September 3

CGBP Paused - 210 x 3, 3, 3
Overhead extension - bar+65 x 8, 8, 8
Strict Side Delt Raise (RP) - 20x10+4+3+3
Situps - 100 x 8, 8, 8

[user87459310247]

Tuesday September 4

GPP - Sled Pull @ 50lbs for 7.5 minutes
5:00 Forward Pull
2:30 Backward Pull

[user87459310247]

Wednesday September 5

Deadlift - 345 x 5, 5, 5
Hammer chins - +10 x 5, 4, 4
DB Curl - 40 x 5

[user87459310247]

Friday September 7

Bench 225 - x 2, 2, 2
Seated DB Press - 60 x 8, 7, 7
Reverse Crunch machine - 100 x 10, 10, 8

[user87459310247]

Saturday September 8

GPP - Sled Pull @ 50lbs for 7.5 minutes
5:00 Forward Pull
2:30 Backward Pull

[user87459310247]

I got banned last week, I will post up the weeks workouts now.

[user87459310247]

Monday September 10

Squat - 275 x 5, 5, 5
Row - 175 x 5, 5, 5, 5
EZ Curl - 85 x 10

[user87459310247]

Tuesday September 11

GPP - Sled Pull @ 50lbs for 7.5 minutes
5:00 Forward Pull
2:30 Backward Pull

[user87459310247]

Wednesday September 12

Incline Bench - 195 x 5, 5, 4
Overhead Extension - bar+70 x 7, 7, 6
Strict Side Delt Raise (RP) - 20x11+4+3+2
Situps - 100 x 9, 9, 9

[user87459310247]

Friday September 14

Deadlift - 350 x 5, 5, 5
Hammer Chin - BW+10 x 5, 4, 3

[user87459310247]

Sunday September 16

GPP - Sled Pull @ 50lbs for 7.5 minutes


Didn't time forward and backward portions. Grass was really long and I had to take a couple 10 second breathers.

[user87459310247]

Monday September 17

Bench Press - 215 x 4, 3, 5
DB Military - 60 x 8, 8, 5
Reverse Crunch Machine - 110 x 10, 8, 8