Adamjohn32's Offseason Journey

[adamjohn32]

2013/08/17, Leg Day

Squats
295x8 @10
275x8 @10 (2 sets)
225x15 @10
205x15 @10
185x20 @10

BB RDL @4:1:2:1 / Lying Leg Curl @3:1:3:1
225x10 @8 / 130x10 @9 (4 sets)

Reverse MTS V-Squat @5:1:1:1 / Single DB BSS 2:1:1:1 / SL Glute Bridge @1:3:1:1
150x10 @9 / 60x10 @9 / +60x12 @9 (3 sets)

Leg Extension @1:2:1:1
220x12 +5,+5 (2 sets)

Decline Crunch @3:1:3:1
+35x6 @9 (4 sets)

Standing Calf Raise SS Seated Calf Raise
225x8 / 90x8 @9 (4 sets)

Brutal leg day, spend alot of time driving friday and saturday morning, so my hips were bothering me the whole workout. Pushed through and ended up with a decent session.

2013/08/19, Pull Day

Chest Supported T Bar Row / 45 Degree Reverse Pull Down @2:1:4:1
135x8 @8 / 160x12 @9 (4 sets)

Spit Stance DB Row (drop set last set) @1:2:1:2
95x10 @9 (3 sets)
95x10 @9 drop 80x10 @10

Hammer High Row @1:3:3:1 / DB Shrug @1:1:3:1
135psx10 @8 / 120x20 @10 (4 sets)

Rack DL @3:1:3:1 / Pull Ups (w/ green band) @1:1:2:1
315x6 @9 / BWx10 @9
315x6 @9 / BWx8 @9
315x6 @9 / BWx7 @9 (2 sets)

Standing Barbell Curl @4:1:2:1
75x8 @9 (5 sets)

Seated BH Head Curl / Rope Hammer Curl (both @1:3:1:1)
60x15 @10 / 65x10 @9
45x15 @9 / 65x10 @9 (3 sets)

Felt pretty tired this morning. Not sure if it was just lack of sleep or just in need of a deload. Probably a little bit of both. Still, had a huge pump in the lats. Rack pulls followed by banded pull ups really hit them good.

Good stuff! I think that's what happened to me when I worked with Mike Zourdos. I kept pushing to hit the numbers and I did not want to let him down and did not properly communicate how difficult things were getting until it was to late and I was completely wiped and needed to take a break from that type of training. I will have to maybe give this a try on my next off season.

Why wait till the offseason. I used a similar approach while prepping last year (maybe not always denoting it in the log), but I think it helped keep me recovered as much as possible while in a deficit.

Makes total sense to me. I've started trying to incorporate some of that mentality into my training since I've seen you talk about it in here. Not specifically saying "I'm doing this RPE" but gauging how my body feels as I progress through the workout and considering how failing on the movement I'm performing at the moment may impact the movements I still have left to do.

Sounds like a smart approach. I think the only time I'd ever go back to a more structured weight for a certain number of reps is when overreaching and super compensation comes into play while getting ready for a PL meet or something like that.

[Vanguard1965]

Another couple solid sessions Adam!

Why wait till the offseason. I used a similar approach while prepping last year (maybe not always denoting it in the log), but I think it helped keep me recovered as much as possible while in a deficit.

Good point but I am really liking the program I am currently on and feel I am making progress. Its very similar to Layne's PHAT program and I just stalled out on the strength component and backed off 20 pounds and am now working back up and I want to see if I can get past my sticking point following this strategy. Plus with only 8 weeks left until I start prep with Berto and 3DMJ I don't really want to switch things up as he may want me to do a different program once I start working with him.

[jpfaherty]

Brutal leg day, spend alot of time driving friday and saturday morning, so my hips were bothering me the whole workout. Pushed through and ended up with a decent session.

Driving after a workout is what kills me. After a heavy deadlift workout when I have to commute 1.5 hours to work, I can literally feel them get tighter and tighter by the minute until I get to work and can barely move lol

[robertfah]

Dude, I think you are trying to make your workout look like some of your code with all those @ 1:1:2:3 and sh!t!

Strong sessions as always Adam!

[fltallpaul]

Yeah you are doing some sick stuff in the gym, and you look like you took a shower after each set.

Good to see you Friday and Saturday.

[adamjohn32]

2013/08/20, Push Day

Flat DB Bench Press @3:1:3:1 / Wide Grip Dips
70x6 + 6 no tempo / BWx12 @9
70x6 + 6 no tempo / BWx10 @9
70x6 + 6 no tempo / BWx8 @9 (2 sets)

Seated Cable Fly
25ps AMAP reps for 55 seconds @9 (4 sets)

Incline DB Press @2:2:2:0 / HS Wide Press
65x6 @9 / 90psx12 @8 (4 sets)

Seated DB Press @4:1:2:1 / Seated Face Pull @1:3:1:1
55x6 @9 / 80x12 @8 (4 sets)

DB Lateral Raise @1:3:1:1 / Band Pull Aparts @1:2:1:1
35x18 @10 / Green Bandx18 @10
35x10 @10 / Green Bandx15 @10
35x8 @10 / Green Bandx10 @10 (2 sets)

Rope Cable Pressdown @1:2:1:1
80x5 @9 (10 sets)

Chest and delts were on fire after this session. Seated cable fly for time again made using my pecs for the remainder of the workout difficult lol. DB lateral raise/band pull aparts really hit each head of the delts, hoping this improves the rear ones.

Another couple solid sessions Adam!

Good point but I am really liking the program I am currently on and feel I am making progress. Its very similar to Layne's PHAT program and I just stalled out on the strength component and backed off 20 pounds and am now working back up and I want to see if I can get past my sticking point following this strategy. Plus with only 8 weeks left until I start prep with Berto and 3DMJ I don't really want to switch things up as he may want me to do a different program once I start working with him.

Ah, well the great thing about RPE is that you can incorporate it whenever you'd like

Driving after a workout is what kills me. After a heavy deadlift workout when I have to commute 1.5 hours to work, I can literally feel them get tighter and tighter by the minute until I get to work and can barely move lol

Yeah, this is my big problem as well. Commute just kills me lol.

Dude, I think you are trying to make your workout look like some of your code with all those @ 1:1:2:3 and sh!t!

Strong sessions as always Adam!

Hmmm, maybe that's why I like the programming so much

Yeah you are doing some sick stuff in the gym, and you look like you took a shower after each set.

Good to see you Friday and Saturday.

Thanks Paul. Great catching up a bit last weekend, awesome to see Pro Physique take off like this.

[deltpecx]

DB Lateral Raise @1:3:1:1 / Band Pull Aparts @1:2:1:1
35x18 @10 / Green Bandx18 @10
35x10 @10 / Green Bandx15 @10
35x8 @10 / Green Bandx10 @10 (2 sets)

Chest and delts were on fire after this session.

I'm sure they were! Strong DB lateral raises..Impressed!

DB lateral raise/band pull aparts really hit each head of the delts, hoping this improves the rear ones.

Do you do any of these for the rear delts?

http://www.youtube.com/watch?v=7CGp-...HjW2vqse4vjywS
http://www.youtube.com/watch?v=xzTFYXUcPPc
I need to start doing the rear delt DB row again.

[adamjohn32]

2013/08/21, Legs Day

BB RDL @2:1:1:0 / Lying Leg Curl @3:1:3:1
275x10 @8 / 130x10 @9 (4 sets)

Leg Press (w/ grey bands, narrow stance) @2:1:1:0
230x15 @9 (5 sets)

Squat @4:1:2:1 / SL Leg Extension @1:3:1:1
185x10 @9 / 90x10 @10 (2 sets)
205x8 @9 / 110x8 @10 (2 sets)

SL Leg Press @4:1:2:1 / SL Seated Leg Curl @1:3:1:0
180x10 @9 / 90x10 @8 (4 sets)

Leg Press Calf Press @1:2:1:1
670x5 (10 sets)

Body was still feeling beat up from my leg session on Saturday, so I made sure to stay in my RPE range on my lifts. Today's workout completed the 2nd block from Matt/INOV8. Looking forward to what he's sending me next

Quick update on my macros. Started back tracking everything again on 6/20/13 (when I started working with Matt) at 260p/275cho/70f, weighing roughly 228. Macros now are 250p/350cho/75f, weight this AM was 229. I think another month or two of slowly adding calories back in, and I'll be at a point to where a 4-6 week mini-cut will actually be beneficial.

I'm sure they were! Strong DB lateral raises..Impressed!

Do you do any of these for the rear delts?

http://www.youtube.com/watch?v=7CGp-...HjW2vqse4vjywS
http://www.youtube.com/watch?v=xzTFYXUcPPc
I need to start doing the rear delt DB row again.

Thanks Bill, I've done similar things for my rear delts, thrown them in every now and then.

[robertfah]

Quick update on my macros. Started back tracking everything again on 6/20/13 (when I started working with Matt) at 260p/275cho/70f, weighing roughly 228. Macros now are 250p/350cho/75f, weight this AM was 229. I think another month or two of slowly adding calories back in, and I'll be at a point to where a 4-6 week mini-cut will actually be beneficial.

Are you increasing your macros or does Matt dictate when and how much? Just curious...I feel like I can never get it right sometimes and either add too much at one time or not enough....less is better, I know, but I get lost on how much fat/protein/carbs to increase....I try to keep the 40/40/20 split in mind though. Your thoughts?

[adamjohn32]

Are you increasing your macros or does Matt dictate when and how much? Just curious...I feel like I can never get it right sometimes and either add too much at one time or not enough....less is better, I know, but I get lost on how much fat/protein/carbs to increase....I try to keep the 40/40/20 split in mind though. Your thoughts?

I'm managing my marcros right now. Currently adding about 10 cho a week, 1-2 fat every few weeks. I have a decent idea on increasing intake from working with Layne my last offseason. But, I'm still figuring things out as I go, live and learn lol.

40/40/20 is a good base, but I think in the offseason carbs should probably take on a higher percentage as calories get higher. I mean, I'm hoping to get back to the 400-500 cho a day club, no way I'm taking in that much protein haha.

[adknows]

Quick update on my macros. Started back tracking everything again on 6/20/13 (when I started working with Matt) at 260p/275cho/70f, weighing roughly 228. Macros now are 250p/350cho/75f, weight this AM was 229. I think another month or two of slowly adding calories back in, and I'll be at a point to where a 4-6 week mini-cut will actually be beneficial.

I'm surprised to see your fats in that 70-80 range. Is that unusual for you? My current macros are about the same as yours and I feel fine. This is my first true attempt at a lean bulk. I see a lot of journals now with fat around .45 - .5 of body weight. I have difficulty hitting that range consistently.

[red_cat]

I mean, I'm hoping to get back to the 400-500 cho a day club, no way I'm taking in that much protein haha.

...but how will you make sweet gainz without eating 2x your weight on protein, broseph?

I'm surprised to see your fats in that 70-80 range. Is that unusual for you? My current macros are about the same as yours and I feel fine. This is my first true attempt at a lean bulk. I see a lot of journals now with fat around .45 - .5 of body weight. I have difficulty hitting that range consistently.

Living up in that .45-.5 range with fats was kind of a mind trip for me at first because I was so used to only having 10-12 grams of fat with each meal. Once I became okay with having 15-18 grams per meal, I hit my numbers a lot easier.

[adknows]

Living up in that .45-.5 range with fats was kind of a mind trip for me at first because I was so used to only having 10-12 grams of fat with each meal. Once I became okay with having 15-18 grams per meal, I hit my numbers a lot easier.

Yeah I diet on super low fat and it worked well for me. Now I'm trying to get enough has been a challenge. I get most of my daily fats from meat and nut butters. Scale is moving but I can't help but be concerned that I'm leaving something on the table

[adamjohn32]

2013/08/23, Chest/Back

Incline HS Press @9 SS HS Row @9
90psx8 / 270x8 (3 sets)
95psx8 drop 70psx8 drop 45psx8 / 280x8 drop 230x8 drop 180x8

Incline Smith Bench / T-Bar Row @1:2:1:2 / WG Cable Pullover @1:1:3:2
185x8 @9 / 180x8 @9 / 80x10 @9 (2 sets)
185x8 @9.5 / 180x8 @9 / 80x10 @9
175x8 @9 / 180x8 @9 / 80x10 @9

Cable Decline Press @2:2:2:1 / Pull Ups (w/ grey band) @1:2:1:2 / Cable Fly @3:1:3:1
50x10 @9 / BWx8 @8 / 30x10 @9 (2 sets)
42.5x10 @9 / BWx8 @8 / 25x10 @9

Rack Pull/Deadlift (alternate each set) / WG Dips w/ chains
315x10 @9 / +11lbs x15 @9
275x10 @9 / +22lbs x12 @9
315x10 @9 / +33lbs x8 @9
275x10 @9 / +22lbs x10

New training split started today, a little different but man my back and chest feel tore up from this mornings session. Alternating rack pulls and deadlifts on the last series of movements really finished off the back/posterior chain.

I'm surprised to see your fats in that 70-80 range. Is that unusual for you? My current macros are about the same as yours and I feel fine. This is my first true attempt at a lean bulk. I see a lot of journals now with fat around .45 - .5 of body weight. I have difficulty hitting that range consistently.

That's about a normal range right now, I try to keep them around 20% of my total calories. Highest I've been was last year at about 95-100g a day, but my carbs were also up at close to 500

...but how will you make sweet gainz without eating 2x your weight on protein, broseph?

Living up in that .45-.5 range with fats was kind of a mind trip for me at first because I was so used to only having 10-12 grams of fat with each meal. Once I became okay with having 15-18 grams per meal, I hit my numbers a lot easier.

Oh noz, all gainz gonna be lost... I only eat 4 meals, so my fats at each meal right now are around 15-20g. Even when my fats were higher, I still kept them around that level, and just had about 10g fat between meals with some carbs and BCAA's to hit my numbers (Herhsey's sugar free special dark w/ some quick carbs like caramel rice cakes are what I remember eating between meals). Hoping to get back to doing that soon.

Yeah I diet on super low fat and it worked well for me. Now I'm trying to get enough has been a challenge. I get most of my daily fats from meat and nut butters. Scale is moving but I can't help but be concerned that I'm leaving something on the table

VCO (virgin coconut oil) is another great fat source, tastes great mixed with foods. Could be something to help hit your fat numbers.

[adamjohn32]

2013/08/23, Legs

1A. Leg Extension @1:1:1:1 + 1:3:1:1
130x10 +5 @9
130x10 +5 @8.5
150x10 +5 @9 (2 sets)

1B. Seated Leg Curl @1:1:1:1 + 1:3:1:1
130x10 +5 @9
130x10 +5 @8.5
150x10 +5 @9 (2 sets)

1C. Leg Press Machine @1:1:5:1 + 1:1:1:1
220x10 +5 @9 (4 sets)

2. Leg Press (double gray bands) @2:1:X:1
400x15 (6 sets)

3A. Front Squat @3:1:3:1 / 3B. Back Squat @1:1:1:1
135x8 @9 / 225x8 @8 (3 sets)

4A. Walking DB Lung @2:1:2:1 / 4B. Lying Leg Curl @X:1:1:1
50x8 per leg @10 / 115x16 @8
35x8 per leg @8 / 115x15 @8

5A. Standing Calf Machine @1:3:1:3 / 5B. BW Standing Calf @5:1:1:1 (no rest between any sets)
195x10 @9 / BWx20 @8
150x10 @9 / BWx15 @8
150x10 @9.5 / BWx12 @8
130x10 @9 / BWx8 @8 (2 sets)

Legs are toast after this workout. Front squats/back squats were fun. Should have been able to do more on the fronts, but haven't front squatted in a while and my shoulders were fatiguing, hence 135x8 at about a 9 RPE. The continuous calf raises at the end are definitely on par with BFR calf raises in terms of pain. Burned so good lol.

[Vanguard1965]

Solid sessions Adam, calf exercises look brutal! They better grow after that!

[robertfah]

I'm managing my marcros right now. Currently adding about 10 cho a week, 1-2 fat every few weeks. I have a decent idea on increasing intake from working with Layne my last offseason. But, I'm still figuring things out as I go, live and learn lol.

40/40/20 is a good base, but I think in the offseason carbs should probably take on a higher percentage as calories get higher. I mean, I'm hoping to get back to the 400-500 cho a day club, no way I'm taking in that much protein haha.

Thanks for this....

[adamjohn32]

2013/08/25, Arms

Rope Cable Extension (warm up)
50x20 @7 (3 sets)

Close Grip Bench Press @3:1:3:1 / Cambered Bar Cable Curl @3:1:3:1 / Seated Rope Overhead Ext. @X:1:1:1
135x8 @8 / 65x8 @9 / 30x20 @8
155x8 @9 / 65x8 @9 / 30x20 @8 (3 sets)

DB Supinated Curl @2:2:2:1 / Reverse Grip Pressdown @1:3:3:1 / Rope Hammer Curl @X:1:1:1
35x8 @9 / 80x8 @9 / 42.5x20 @8 (4 sets)

Rope Pressdown @1:1:1:1 / Machine Curl (1.5 reps) / Dip Machine @1:1:1:0
75x15 @9 / 110x8 @9 / 230x8 @8
75x15 @9 / 120x8 @10 / 250x8 @9
75x15 @9 / 120x8 @10 / 250x8 drop 210x8 drop 170x8 @9 each

HS Preacher Curl @X:1:3:0 / Overhead French Press @1:1:3:1 / DB Hammer Curl @1:1:1:0
70x15 @8 / 50x12 @9 / 35x12 @10
70x15 @8 / 50x12 @9 / 30x12 @9
70x15 @8 / 50x12 @9 / 25x12 @8

Session from Sunday, arms were toast, huge pump in the bi's and tri's after this one.

2013/08/27, Back

Wide Neutral Grip Pulldown / T-Bar Row / Wide Grip Cable Pullover
160x8 @9 / 180x10 @8 / 70x15 @9 (4 sets)

Wide Grip Row / Pull Ups / Close Grip Cable Low Row
160x8 @9 / +green band x8 @9 / 120x20 @8
160x8 @9 / +green band x6 @9 / 120x20 @8
160x8 @9 / +grey band x8 @9 / 120x20 @8 (2 sets)

Deadlift / Reverse Grip Pulldown / Hyperextensions
315x8 @9 / 160x12 @8 / +green band x15 @8 (4 sets)

3 different groups of tri-sets, back was DONE. Deadlifts actually felt really good this morning, maybe b/c they were at the end of the workout where my body was pretty warmed up.

Solid sessions Adam, calf exercises look brutal! They better grow after that!

Calves are still sore... They better be growing

Thanks for this....

No problem Bob, glad to see your knee is feeling better

[jpfaherty]

Those arm complexes are nutso! I can feel the pump man lol

[adamjohn32]

Those arm complexes are nutso! I can feel the pump man lol

Haha, I felt like such a bro on Sunday. Haven't had a strictly arm day in ages. Hoping this isolation day will lead to some bigger arms.

[Vanguard1965]

Wow killer arm session. I like how you mix up the exercises so you are hitting the opposing muscle in the middle of each tri-set.

[red_cat]

That looks like a seriously fun arm day!!!!! Love the bracketing sets (bi:tri:bi or tri:bi:tri)!

[jpfaherty]

Haha, I felt like such a bro on Sunday. Haven't had a strictly arm day in ages. Hoping this isolation day will lead to some bigger arms.

Maybe I should do the same. My arms are my biggest weakness. BRBSTEALINGWORKOUTS

[deltpecx]

I just had an arm day..BUT...not like yours..

Mirin your arm day!

[adamjohn32]

2013/08/28, Push Day

DB Press @1:1:1:0 / DB Chest Emphasis Pullover @2:1:2:2 / Diamond Hold Single DB press @1:3:1:1
90x8 @9 / 75x8 @8 / 75x8@8 (4 sets)

Guillotine Press @5:1:1:0 / Reverse Peck Deck @1:2:1:1 / Incline Hammer Press @X:1:1:1
155x6 @9 / 100x20 @8 / 70psx12 @8 (4 sets)

Pronated Fly @3:1:3:1 + Neutral Grip Fly @1:1:1:1 / Wide Grip Dips (3/4 reps) @1:1:1:0
35x6 + 10 / BWx10 @8
35x6 + 10 / BWx8 @8 (2 sets)

Machine Press @1:2:1:2 (15 seconds rest between mini-sets)
120x8/8/6/6 @9-10 (2 sets)

Machine Lateral Raise (accumulation sets) @1:1:1:1 / Neutral Grip DB Press @X:1:1:0
90x10 acc 130x8 acc 150x8 @10 / 80x8 @9
100x10 acc 130x8 acc 150x8 @10 / 80x8 @9.5
80x10 acc 110x8 acc 130x8 @10 / 70x8 @9

Lateral Raise @1:2:1:1
40x8 drop 30x8 drop 20x8 @9 (2 sets)

My chest, shoulders, traps had such an unreal pump after this session. Never done the guillotine press before, felt a bit awkward hence the light load. Other than that, everything felt pretty good this morning. New leg routine on tap for tomorrow morning, hopefully it won't be too confusing lol.

Wow killer arm session. I like how you mix up the exercises so you are hitting the opposing muscle in the middle of each tri-set.

That looks like a seriously fun arm day!!!!! Love the bracketing sets (bi:tri:bi or tri:bi:tri)!

Maybe I should do the same. My arms are my biggest weakness. BRBSTEALINGWORKOUTS

I just had an arm day..BUT...not like yours..

Mirin your arm day!

Thanks guys, gotta give all the programming credit to Matt at INOV8. He's doing a good job at mixing things up trying to address my most glaring weakpoints.

[adamjohn32]

2013/08/29, Legs

V-Squat Machine @1:1:1:1 / Hack Squat (wide stance) @3:3:1:1
320x10 @9 / 180x6 @8 (4 sets)

Front Squat @5:1:1:1 / Lying Leg Curl @X:1:1:1 / SL Leg Press @1:1:3:1
135x8 @9 / 115x12 @8 / 180x10 @8 (4 sets)

Leg Press @1:1:1:1
380x50 @10 (25 wide stance + 25 close stance)

Horizontal Leg Press Machine @1:1:1:1 / Seated Leg Curl @1:3:1:1 + @1:1:1:1) / Single DB Iso Squat Hold
220x15 @8 / 110x10+5 @8 / 40x30 seconds (3 sets)

Smith Standing Calf Raise @1:5:1:1 / Smith Calf Weighted Stretch
225x8 @9 / 225x30 seconds @10 (4 sets)

Legs workout felt good today, huge pump after the 50 rep set on leg press. V-squat/hack squats started out a little rocky due to being pretty tight in the IT band, but they warmed up by the 3rd set and the rest of the workout felt great.

Much needed off day tomorrow, then starting round 2.

[adamjohn32]

2013/8/31, Chest/Back

Incline HS Press @9 SS HS Low Row @9
90psx8 / 135psx8 (5 sets)

Incline Smith Bench / T-Bar Row @1:2:1:2 / WG Cable Pullover @1:1:3:2
185x8 @9 / 205x8 @9 / 70x10 @9 (4 sets)
185x8 @9 / 185x8 @9 / 70x10 @9

Cable Decline Press @2:2:2:1 / Pull Ups (w/ grey band) @1:2:1:2 / Cable Fly @3:1:3:1
42.5x10 @9 / BWx8 @8 / 25x10 @9 (4 sets)

Rack Pull/Deadlift (alternate each set) / WG Dips
315x10 @9 / +25lbs x15 @8
275x10 @9 / +25lbs x12 @8
315x10 @9 / +25lbs x8 @8
275x10 @9 / +25lbs x8 @8
315x10 @9 / +25lbs x8 @8

2013/09/01, Legs

Leg Extension @1:1:1:1 + 1:3:1:1 / Seated Leg Curl @1:1:1:1 + 1:3:1:1 / Leg Press Machine
135x10 +5 @9 / 130x10 +5 @9 / 220x10 +5 @9 (5 sets)

Leg Press (1 grey, 1 green band) @2:1:X:1
380x15 (8 sets)

Front Squat @3:1:3:1 / Back Squat @1:1:1:1
155x8 @9 / 205x8 @8 (4 sets)

Walking DB Lung @2:1:2:1 / Lying Leg Curl @X:1:1:1
40x8 per leg @8 / 110x16 @8 (3 sets)

Standing Calf Machine @1:3:1:3 / BW Standing Calf @5:1:1:1 (no rest between any sets)
315x10 @9 / BWx20 @8
275x10 @9 / BWx15 @8 (2 sets)
195x10 @9 / BWx12 @8
150x10 @9 / BWx10 @8
150x10 @9 / BWx8 @8

2013/09/02, Arms

Rope Cable Extension (warm up)
42.5x20 @7 (4 sets)

Close Grip Bench Press @3:1:3:1 / Cambered Bar Cable Curl @3:1:3:1 / Seated Rope Overhead Ext. @X:1:1:1
155x8 @9 / 65x8 @9 / 30x20 @8 (5 sets)

DB Supinated Curl @2:2:2:1 / Reverse Grip Pressdown @1:3:3:1 / Rope Hammer Curl @X:1:1:1
35x8 @9 / 65x8 @9 / 35x20 @8 (5 sets)

Rope Pressdown @1:1:1:1 / HS ISO Machine Curl (1.5 reps) / Dips @1:1:1:0
75x15 @9 / 60psx8 @9 / BWx8 @8 (4 sets)

HS Preacher Curl @X:1:3:0 / Overhead French Press @1:1:3:1 / DB Hammer Curl @1:1:1:0
70x15 @9 / 60x12 @9 / 35x10 @9
70x15 @10 / 60x12 @9 / 35x10 @9
55x15 @9.5 / 60x12 @9 / 35x10 @9
45x15 @9 / 60x12 @9 / 35x10 @9

Last three days of training. Was in Orlando for the holiday weekend, super busy weekend visiting friends and family, but still able to hit my workouts (and roughly my macros ) over the last 3-4 days. Resting today, then pull/push/legs over Tu/W/Th.

In b4 td;lr;

[deltpecx]

I just noticed that there's some antagonistic training going on in here.

How does your back feel after that rack pull/deadlift combo?

[Vanguard1965]

True dedication Adam in getting in your training in despite the holidays and being busy. Do you find the antagonistic training works better?

[adamjohn32]

2013/09/04, Back

Wide Neutral Grip Pulldown @2:2:2:1 / T-Bar Row @1:1:1:X / Wide Grip Cable Pullover @2:2:2:2
160x8 @9 / 180x10 @8 / 70x12 @9 (5 sets)

Wide Grip Row @1:2:1:2 / Pull Ups @1:2:1:2 / Close Grip Cable Low Row @1:1:1:X
180x8 @9.5 / +gray band x8 @9 / 140x20 @9
160x8 @9 / +gray band x8 @9 / 120x20 @8 (2 sets)
160x8 @9 / +gray band x6 @9 / 120x20 @8 (2 sets)

Deadlift @1:1:1:1 / Reverse Grip Pulldown @1:1:1:1 / Hyperextensions @1:3:1:1
365x8 @9 / 160x12 @8 / +green band x20 @8 (2 sets)
345x8 @9 / 160x12 @8 / +green band x20 @8
315x8 @9 / 160x12 @8 / +green band x20 @8

This workout really smoked my back from top to bottom/ side to side lol. Deadlifts felt pretty good, my lats started giving the deadlift sets though, so I had to drop the weight to keep at an @9.

Push day up tomorrow morning.

I just noticed that there's some antagonistic training going on in here.

How does your back feel after that rack pull/deadlift combo?

Something Matt threw in there for the first 3 training days, it's helped a bit as these workouts that work both sides of a specific joint have helped with recovery a bit.

True dedication Adam in getting in your training in despite the holidays and being busy. Do you find the antagonistic training works better?

Thanks Dean, consistency is key. I'm digging the antagonistic (or reciprocal as Matt calls it) training. Something I've kind of done before with back/chest, bi/tri days. Seems to enable me to keep a good intensity on those training days as I'm always working the opposite side of things during the supersets.