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Thursday January 7, 2021
Pull Day (Back Focused)
One Arm DB Row
*40x10
*55x8
70x8
80x8
(Rest 1:30 after right arm)
Band Assisted Pull-up
*BWx1,2,3
Monster Mini x10,7
Light Band x10,7
(Rest 2 min)
DB Pullover
30x10,8,8
(Rest 1 min)
DB Shrug w/ 3 sec hold
60’s 3x10
Zottman Curl
20’s x12,8
Friday January 8, 2021
Chest Focused Push Day (AM BW 167.9)
Warmup
Band Pullaparts 35 reps
Incline BB Bench
*45 3x6
*95x6
*135x6
150x6 ~@7.5 RPE
160x6 @9 RPE
165x5 @9.5 RPE
(Rest 3 min)
Flat DB Bench
60’s x8 ~@7 RPE
70’s x8 @10 RPE
(Rest 2 min)
Chest Dip
BW 2x8
(Rest 1:30)
Incline DB Fly w/ Band
20’s + Red Mini 3x10
(Rest 1:15)
Skullcrusher (to nose)
*45x15
55x12
65x10
75x8
Superset
Incline Prone Lateral 10’s x20,15,10
Seated Face Pull 3x10
Good workout today. Dumbbell fly’s w/ bands are the best free weight fly movement I’ve tried that provides tension throughout the entire fly. It’s the closest thing to a pec deck and cable crossover. Will continue doing these through different planes (incline/flat/decline).
Saturday January 9, 2021
Leg Day (Ham/Glute Focused; AM BW 168)
1.5” Deficit Deadlift
*135x8
*185x5
*225x3
*255x1
285x10 (10 more lbs than last week)
(Rest 3 min)
1.5” Deficit Stiff Legged Deadlift
225x10
(Rest 3 min)
Unilateral Lying Leg Curl
10x8,6
(Rest 1:30)
Seated Leg Curl
45x15
55x12
65x8
(Rest 1:30)
Backoff set
45x15 + 15 partials
(Rest 1:30)
Bulgarian Split Squat
*BWx10
30x10
40x8
Dropset of death (50x10 + 25x10 + BWx10)
(Rest 1:30)
Calf Press
288x17,12,10
(Rest 1 min)
Standing Calf Raise
BWx15,12,10
(Rest 30 sec)
Decline Sit-up
BWx15,10,8
(Rest 1:15)
Sorry I've been MIA in here. Your training seems to be going good still. No gym shut downs in your area?
[QUOTE=Anthony21;1628089353]Sorry I've been MIA in here. Your training seems to be going good still. No gym shut downs in your area?[/QUOTE]
Thank you and No worries dude, I’m sorry I’ve been a little MIA as well.
Gyms are open but fortunately I have my own gym in my garage i train out of. I have nearly all the equipment necessary including a leg press and seated/lying leg curl/extension. I just want a cable pulley system sometime in the next year.
It looks like you have your own gym too is that correct? Are the gyms around you open?
Sunday January 10, 2021
Shoulders + Pull (AM BW 168)
Warmup
Band work 50 reps
Bent Over Lateral
25’s x15
30’s x12
35’s 2x10
(Rest 1:30)
Overhead Press
*45x8
*65x8
*85x6
105x6 @10 RPE
(Rest 2-3 min)
Backoff set
90x8 @9.5 RPE
(Rest 3 min)
Side Lateral
20’s x16,10,8
(Rest 1:30)
Incline DB Rear Delt Row
20’s x17,13,11
(Rest 1 min)
Rack Chin
BWx10,8,7,6
(Rest 1:30)
Behind the Back Shrug
155x15,12,10,8
(Rest 1-1:15)
Zottman Curl
20’s x15,10
(Rest 1:15)
Impressive squat, I'm almost there
Tuesday January 12, 2021
Push + Biceps (Arm Focused; PM Workout. AM BW 166!!!)
Barbell Curl
*45x10
*55x8
*65x6
*75x4
80x6
65x8
Spider Curl
*10x10
*20x6
30x6 (PR)
20x12 (PR)
Incline DB Curl
20’s x12,8
10’s x20
Bench Press
*45x10
*95x8
*135x6
*160x4
185x8
135x15
Incline DB Tri Extension
*10’s x10
20’s x17,12,10
Band Pushdown
2 Red Minis 5 hands up x10
Dropset
2 Red Minis 6 hands up x8 + 4 hands up x8 + 2 hands up x8
[QUOTE=musclehead09;1628116313]Thank you and No worries dude, I’m sorry I’ve been a little MIA as well.
Gyms are open but fortunately I have my own gym in my garage i train out of. I have nearly all the equipment necessary including a leg press and seated/lying leg curl/extension. I just want a cable pulley system sometime in the next year.
It looks like you have your own gym too is that correct? Are the gyms around you open?[/QUOTE]
Gyms in Arizona are still open. I do have my garage gym and prefer training at my own place. Granted I do miss some equipment I don't have access to, other than that it's great having my own equipment ot train with.
I think my next purchase I want to get is the lat pull-down/low row attachment for my Rep Fitness Power rack. After that, I think it's either an adjustable bench or a pair of adjustable dumbbells to add some more versatility.
Great training sessions bro.
[QUOTE=Anthony21;1628761913]Gyms in Arizona are still open. I do have my garage gym and prefer training at my own place. Granted I do miss some equipment I don't have access to, other than that it's great having my own equipment ot train with.
I think my next purchase I want to get is the lat pull-down/low row attachment for my Rep Fitness Power rack. After that, I think it's either an adjustable bench or a pair of adjustable dumbbells to add some more versatility.
Great training sessions bro.[/QUOTE]
Nice! I definitely want a good lat Pulldown/low row as well. Cable systems and that are the only things I’d say I’m missing.
Thanks bro appreciate it!
Colonoscopy prep was Thursday and I weighed 162.5 at my lightest by Friday. Procedure went well. Back to training today.
Sunday January 17, 2021
Leg Day (purposefully back up to 170, will hit 162 again soon.. contemplating a more rapid diet but reading through Lyle McDonald’s material first)
Warmup walk ~13:50
Calf Press
*208x15
298x15 + 10 + 8 rest pause
Lying Leg Curl
*10x12
20x22 + 10 + 6 rest pause (3+ Minute set; brutal)
High Bar Squat
*45 2x6
*95x6
*135x6
185x6
225x6
250x5 (add belt)
(Rest 3 min)
Leg Press
*298x8
348x20 (widowmaker; 1:28 time... barbaric)
Single Leg DB RDL
60x8
80x8
(Rest 1:30)
Decline Sit-up
BW 3x12
(Rest 50 sec to 1 min)
Monday January 18, 2021
Push Day (Chest Focus; AM BW 169.8)
Warmup
Walk 13:18
Band pullaparts 30 reps
Incline BB Bench
*45 2x8
*95x6
135x6
155x4
170x5
(Rest 2-3 min. Content with this; Bodyweight incline for 5 reps)
Slight Decline DB Bench
60’s x8
80’s x6
(Rest 2 min)
Flat DB Fly w/ Band
*10’s + Red Mini x15
20’s + Red Mini 2x15, 1x12
(Rest 1:15; amazing stretch and pump)
Overhead Press
*45x8
*65x8
85x8
105x3
(Rest 2 min)
Side Lateral
20’s x12,10,8
(Rest 1:30)
Bent Over Lateral
25’s x25,15,10
(Rest 1:30)
Skullcrusher (behind head)
45x15
55x10 + 4 + 2 rest pause
(Definitely my favorite lying triceps extension variant; crazy stretch and pump. Probably no more extensions to the forehead, nose, or neck. Or at least those will be limited)
JM Pushdown
2 Red Minis (4 hands up) x10
2 Red Minis (5 hands up) x10
2 Red Minis (6 hands up) x10
(Rest 1 min)
Wednesday January 20, 2021
Pull Day (AM BW 167)
Unilateral Calf Raise
BWx15,13,10
(Rest 10 sec after 2nd leg)
Pull-up
*BWx1,2,3,4,5
BWx10 + 3 + 1
(Rest pause; 12 deep breaths)
Rack Pull below knee w/ Bands
*45 + Light Bands x6
*135 + Light Bands x5
*185 + Light Bands x4
*225 + Light Bands x3
*250 + Light Bands x1
*275 + Light Bands x1 (add belt)
295 + Light Bands x6 (holy death)
Backoff set
225 + Light Bands x8
(Rest 3-5 min)
One Arm DB Row
60x8
70x8
(Rest 1-1:30)
DB Pullover
30x10,8,6
(Rest 1 min)
Spider Curl
*10x10
*20x8
20x15 (Misloaded but PR so I’m happy)
Reverse BB Curl
*45x10
55x8
60x8 + 4 + 3
(Rest pause; 10 deep breaths)
Incline DB Curl
10’s x30,20
(Rest 1 min)
Friday January 22, 2021
Leg Day (Glute/Ham Focus; AM BW 166.4)
Warmup
Walk ~18 mins
Calf Press
*208x15
298x18 + 11 + 9
(Rest pause 10 deep breaths; 5 more total reps than last leg workout
Seated Leg Curl
45x15
50x12
55x10
65x8
70x8 + 8 partials + Dropset 55x8
SSB Squat
*61 2x6
*111x5
*151x4
*201x3
*221x1
256x6 (heaviest I’ve gone since the start of this cut on this bar)
Sumo Leg Press
*208x10
*298x6
*348x4
388x12 + 3 + 2
(Rest pause 10-12 deep breaths; brutal)
Decline Sit-up
BWx10
10 lbs x10
25 lbs x10
What's a JM pushdown? I tried to Google it but didn't find much except is 3-sec pushdown technique. I'm curious about this one.
Solid training boss.
[QUOTE=Anthony21;1629443093]What's a JM pushdown? I tried to Google it but didn't find much except is 3-sec pushdown technique. I'm curious about this one.
Solid training boss.[/QUOTE]
Thanks man. JM Pushdowns are basically just Pushdowns while holding your traps into a shrugged position. JM Blakely showed them in a video with one of his clients. I feel it makes my band Pushdowns harder.
Here’s the video:
[url]https://youtu.be/FHXKr1lv_8I[/url]
[QUOTE=readreindeer666;1628175893]Impressive squat, I'm almost there[/QUOTE]
Missed this one, sorry! Thanks man.
Saturday January 23, 2021
Push Day (Chest/Shoulders Focused; AM BW 167.4)
Warmup
Walk 19:56
20 Band pullaparts
Flat DB Bench
*30’s x12
*45’s x10
*60’s x8
75’s x6
90’s x6 (sweet at this Bodyweight)
(Rest 2-3 min)
Decline BB Bench
*45x10
*135x10
160x8
185x8
(Rest 2 min)
Overhead Press
*45x6
*65x6
*85x4
105x5
(Rest 2 min)
Incline DB Fly w/ Band
25’s + Red Mini x10,8
(Rest 1 min)
Seated Side Lateral
20’s x10,8
10’s x20,12,10
(Rest 1 min)
Overhead Pushdown
2 Red Minis 1 hand up x30
2 Red Minis 2 hands up x20
2 Red Minis 3 hands up x12
(Rest 1 min)
Sunday January 24, 2020
Pull Day (AM BW 166.8)
Warmup
Band pullaparts 30-40 reps
Barbell Row
*45x10
*95x8
*115x6
*135x6
155x6
135x10
(Rest 2-2:30 best these have felt in awhile and it’s been a few weeks since I last did them)
Pull-up w/ Band
*BWx5
*Monster Mini assistance x6
Light Band assistance x15,10 (sweet)
(Rest 2 min)
Superset
DB Shrug 60’s 3x12
Face Pull Monster Mini 3x15
(Rest 1 min; felt awesome. Definitely prefer DB Shrugs over barbell)
Barbell Curl
*45x8
*55x8
*65x6
80x7 + 2 + 1
(Rest pause; 10 deep breaths. 1 more rep on the first set to failure than before at 80 lbs and first time doing rest pause at this weight)
Incline DB Curl
20’s x12,8,6
(Rest 1 min)
Seated Hammer Curl
20’s x15,10
(Rest 1 min)
Tuesday January 26, 2020
Leg Day (PM Workout; AM BW 164!!!!)
Lying Leg Curl
10x15
20x12
30x10
40x6 (so much rust and age this weight felt much heavier halfway through each rep)
(Rest 1-2 min)
High Bar Squat
*45x10
*95x8
*135x6
*185x5
225x8,6
(Rest 2-3 min)
Leg Press
*298x10
*348x8
388x14 (gun to the head intensity @10+ RPE; also went deep)
(Rest 2 min)
Leg Extension
45 3x15
(Rest 1 min)
Calf Press
298x21,14,10,9
(Rest 45 sec)
Serious quad pump after. Only took 46 mins today total. Skipped on RDLs; will hit some heavier pulls later in the week.
Wednesday January 27, 2021
Push Day (PM Workout; AM BW 165)
Warmup
Band work 20-30 reps
Incline BB Bench
*45x10
*95x8
*135x6
*155x4
175x3
(Rest 2 min)
Backoff set
155x8
(Rest 2 min)
Weighted Dip
BWx8
10x8 (dip belt)
BW + 21 x8 (chains)
Dropset:
31x6 + 10x5 + BWx5 (holy heck)
(Rest 1:30)
OHP
*45x5
*65x5
*85x3
105x0 (lol drained)
(Rest 2 min)
Side Lateral
20’s x16 + 6 + 4
(Rest pause 12 deep breaths)
Lying DB Tri Extension
20’s x15
30’s x8,6
(Rest 1 min)
Decline Sit-up
BWx15
10x12
BWx12
(Rest 1 min)
Definitely need a progression scheme for OHP work. Have been progressing on chest work but not really shoulders as I keep putting them after my chest work. But with slightly lower frequency PPL variations I like doing chest work first. Will decide on the way forward soon. Weights are now feeling heavier in the low to mid 160’s.
Friday January 29, 2021
Pull day (PM Workout Lat + Bicep Focus; AM BW 165.7)
Warmup
One Arm Lat Pulldown
Monster Mini 2 hands up x15
Monster Mini 4 hands up x15
(Rest 1 min)
Weighted Chin-up
BWx5
BW + 10 x6
BWx6
(Rest 2 min)
One Arm DB Row
60x8
75x8
90x8
(Rest 2-3 min)
DB Pullover
40x8
30x12,8
(Rest 1 min)
Spider Curl
*10x8
*20x8
30x8 (PR; gun to my head intensity @11 RPE)
(Rest 1:30)
Incline DB Curl
20’s x16,8 (PR?)
(Rest 1 min)
Seated Hammer Curl
20’s x16,10
(Rest 45 sec)
Saturday January 30, 2021
Lower Body (Glute/Ham Focus; AM BW 165)
Comp Squat (Low Bar + Wide Stance)
*45x5
*95x5
*135x4
*185x3
*225x2 (add belt)
*265x1
*295x1
315x5 (best I’ve ever done at 165 bodyweight)
(Rest 3-4 min)
Conventional Deadlift
*135x5
*184x4
*225x1
*275x1
*315x1 (add belt)
365x2
(Rest 3 min)
Seated Leg Curl (slight pause at bottom)
45x10
55x10
65x8
75x8 + 8 partials + drop 55x8 (intensity set)
(Rest 1:30)
Unilateral Calf Raise
BWx20,14,10,8
(No rest)
Standing Band Crunch
Double Minster Mini 2x30
(Rest 1 min)
Been busy as heck so didn’t post the last couple workouts; also took 5 days completely off. Last Sunday I hit a pause bench of 225 and a slight cheat at 235. Yesterday I deadlifted 375 and failed 390 then hit hams and Glutes with RDLS, leg curls and sumo leg press.
Today I hit a chest & back focused workout. Incline bench 195 and 145x9 plus flat Db presses 60’s x13,8,6 followed by weighted pull-ups up to 42 lbs x1 and BWx12. Finished with Db rows 60 2x10 and curls 45-75 4x5-10.
4-5 year bests on pull ups so I’ll take that. Considering maintaining at 165 as I’m healthier than ever blood work wise and feeling good. May dabble in some more power building type training again. Will decide this week. Full time college and work with a family is brutal.
Quick update for the week:
Delts/Arms tuesday OHP, side lateral, rear lateral, barbell curl, incline Db curl, Skullcrusher behind head and band Pushdown.
Crappy leg day the other day leg curls, high bar squats, leg press, leg ext. single leg RDL, and calf raise
Today I had a great chest back workout. Slight decline bench ramped up to 75’s x8, incline BB bench ramped to 155x6, flat Db fly w/ band, pull-ups a top set of 15!!!! Then 4 extra reps, incline Db row and Db pullover
Loving my pullup ability now. 5-6 year best.
Saturday February 13, 2021
Finally a great day; ME Lower
Low Bar Squat w/ Light Band
45 + Light Band x5
95 + Light Band x5
135 + Light Band x4
165 + Light Band x3
195 + Light Band x2
225 + Light Band x1
255 + Light Band x1
285 + Light Band x1
300 + Light Band x1
315 + Light Band x1
(Rest 3+ mins; Light Band provided 58 lbs of tension at top so 373 at top was my last single. Very happy with this)
Deficit Sumo Deadlift w/ Chain
135 + 42 lbs chain x6
185 + 42 lbs chain x6
235 + 42 lbs chain x6
285 + 42 lbs chain x6 (sweet)
(Rest 2 min)
Lying Leg Curl
10x10
20x10
30x8
40x5
(Rest 1 min)
Calf Press
298x20,12,10,8
(Rest 45 sec)
Follow up to my workout today. I’m Done cutting for now. I’m feeling better than I ever have in my entire life at 165 currently. I’m 10-20% off my best squat and deadlift and 20% off my bench. My quads are super weak compared to my posterior chain considering my high bar squats are a fraction of my low bar squats at this point. So what I will do now that I did bodybuilding for 5+ months is run a PHAT style setup again but hams/Glutes will be the focus on ME Lower days as they grow from heavier weights where as quads will be the focus on Hypertrophy/DE says since they respond to more volume. The setup will include 4 must have days and 1-2 optional days. The 4 days will be ME Lower, ME Upper, Hypertrophy Lower, Hypertrophy Upper and the 1-2 optional days will include extra lats, biceps, and delt work. The days can shift around as I need.
The last month as bern crap due to taking 3 classes in 8 weeks for college and working long hours a lot. One of my classes is over so hitting my 4 primary workouts a week should be doble now.
I loved pure bodybuilding training and still do but I would equally love to hit a PR total weighing 165 before I proceed to cut further.
Sunday February 14, 2021
ME Upper (AM BW 166)
Reverse Band Pause Close Grip Bench
45x5
95x5
135 + Reverse Light Band x5
185 + Reverse Light Band x4
225 + Reverse Light Band x3
255 + Reverse Light Band x2
285 + Reverse Light Band x1
300 + Reverse Light Band x1
315 + Reverse Light Band x1 (PR)
Backoff set
225 + Reverse Light Band x12
Seated OHP
45x10
65x8
85x8
95x6
Weighted Chin-up
BW 2x6
BW + 25 x6 (woo hooo!)
Circuit 2 rounds
Incline Skullcrusher 45x20
Hammer Curl 30’s x15
Bent Over Lateral 30’s x10
Barbell Curl
45x10,8
Another phenomenal workout. Loving chins & pull-ups lately. Will take a stab at 20 Bodyweight pull-ups over the next month. Bench strength is coming back.
Had a Chron’s flare mid week but went away quickly thankfully today. Hit speed lower Wednesday with 185 + Monster Minis 12x3 on low bar squats followed by beltless RDLs up to 235x8,6 and sumo leg press 298x22,13,8. Also had done Wenning warmups with leg curls, shrugs and calves 4x25.
DE Upper was Thursday with Wenning warmups of incline DB Bench, incline DB Row and pullaparts 4x25 (30’s and red mini). Speed bench was 95 + Red Minis 11x5 and a final set of 40 reps for a rep out but had many more in me. Then hit pull-ups 3x8 then a circuit of overhead Pushdowns Red Minis, rear laterals 20’s, and curls 2x15.
Will include my full workout from today in better detail next post.
Saturday February 20, 2021
ME Upper (AM BW 166)
Pause Floor Press w/ chain
45x5
45 + 42 chain x5
95 + 42 chain x5
135 + 42 chain x4
160 + 42 chain x3
185 + 42 chain x2
205 + 42 chain x1 (did 2 but cheated on second rep; regardless I think this is a PR!)
Backoff sets
155 2x6
Weighted Dip
BWx8
BW + 21 chain x8 (sweet)
BW + 42 chain x6 (even sweeter)
Incline DB Fly
10’s + Monster Mini x10
20’s + Monster Mini 2x12 (awesome pump)
JM Pushdown
2 Monster Minis (3 hands up) x20
2 Monster Minis (4 hands up) x15 (holy crap)
2 Monster Minis (2 hands up$ x12 (dead)
Weighted Chin-up
BWx5
BW + 21 chain x3
BW + 42 chain x1
Backoff set
BWx10
Bent Over Lateral
20’s 3x20
Barbell Cur
45x10
65x8,6