UnknownOrigin's Workout Log

[UnknownOrigin]

Okay so I completely failed at my PHAT log because I simply didn't find the time to update it blah blah. W/e, its summer now so I can update this as I go.

Currently on a 5 day split, which is working well for me ATM. However I will be looking to change it up in a few weeks to a higher frequency routine Suggestions/advice is always welcome! Will try to provide video's on occasion!

Sooo... guess I'll post today's workout to start it off


Chest workout

Incline BB bench

2 warm up sets with the bar
80kgx7
80kgx6
Drop set: 90kgx3 -> 60kg to failure

Incline dumbbell flys

26kgx12
30kgx7
30kgx8

Hammer strength chest press

80kgx10
80kgx10
Drop set: 80kgx8 -> 50kg to failure

Upright cable flys

7.5kgx10
7.5kgx9
7.5kgx8

Decline cable flys

12.5kgx10
12.5kgx10
Drop set: 12.5kgx10 -> 7.5kg to failure


I don't normally do that many drop sets... just went for it.



Legs tomorrow.

[UnknownOrigin]

Legs (yesterday)

Squats

60kgx12 (warm up)
60kgx5 (warm up)

100kgx10
110kgx8
Drop set: 110kgx7 -> 60kgx8

walking dumbbell lunges

20kg (in each hand) x20 (10 per leg)
20kgx18
20kgx20

Leg extensions

70kgx12
80kgx8
80kgx10

Romanian Deadlifts

60kgx8
110kgx8

Drop set: 110kgx7 -> 60kgx8

Hammer strength leg press

100kgx12
200kgx20
200kgx20



Cannot walk today, hamstrings are fried - RDLs > Hamstring curls

[UnknownOrigin]

Shoulders

Seated dumbbell shoulder press

8kgx12 warm up
18kgx12 warm up

28kgx12
32kgx8
32kgx8

Seated dumbbell side raises

12kgx9
12kgx9
12kgx7 :|

Dumbbell reverse flies

10kgx10
10kgx10
10kgx10

Cable reverse flies

2.5kgx12
5kgx10
5kgx10

Shrugs

25kgx15
25kgx15
25kgx15


Then did some abs...nothing interesting though

[UnknownOrigin]

Arms

Close grip bench press

Barx10 (warm up)
60kgx10 (warm up)
100kgx7
100kgx5
Drop set: 100kgx4 -> 60kgx8

Seated overhead tricep extensions with the EZ-curl bar

30kgx10
30kgx10
30kgx10

Straight bar press down

27.5kgx10
27.5kgx10
Drop set: 27.5kgx10 -> 17.5kgx10

Seated incline dumbbell curls

4kgx12 (warm up)
12kgx8
12kgx7
12kgx8

Seated dumbbell hammer curls

16kgx8
16kgx8
Drop set: 20kgx6 (2 cheat reps) -> 8kgx8

Standing barbell curls

30kgx15
30kgx12

Standing alternate dumbbell curl

16kg to failure

[UnknownOrigin]

Back

Bent over barbell row

Barx12 (warm up)
60kgx12(warm up)

80kgx12
85kgx10
85kgx8

T-bar rows

60kgx10
60kgx10
60kgx10

Hammer strength one arm row - thumbs up grip

60kg (per arm) x8
60kgx11
60kgx12

Hammer strength machine row: palms down grip

100kgx10
100kgx11
100kgx12

Dumbbell row triple dropset

30kgx8 -> 22kgx8 -> 18kgx8 (both arms)

Hammer strength Lat pull down triple dropset

120kgx4 -> 80kgx8 -> 40kgxfailure

Neutral grip lat pull down triple drop set

70kgx5 -> 55kgx5 -> 40kgx5

Barbell pull over

17.5kgx12
17.5kgx12
17.5kgx12

Lower back extensions

BW+15kg x12
BW+15kg x12
BW+15kg x12

[UnknownOrigin]

Chest

Tried a slightly different warm up today, apart from the bike for 5 minutes. Did the bar, then used the cable crossovers to get more blood into the chest. Experimentation! Also decided to do more pressing movements today.

Incline BB Bench

60kgx8 (warm up)
80kgx6
80kgx6
80kgx5

Flat BB Bench

85kgx8
80kgx8
80kgx7

Incline DB press

30kgx5 uwot.
30kgx7
26kgx10

(never done incline DB's this late into a workout, hence the low low weight. IDC though intensity was there)

Incline dumbbell fly's

20kgx12
20kgx12
24kgx8

Decline cable fly's

12.5kgx8
10.5kgx15
12.5kgx12

[UnknownOrigin]

Legs

Barbell Back Squat

60kgx10 (warm up)
60kgx10 (warm up)

100kgx15 (at the time this felt good...but regretted it next set)
120kgx3 (BARELY. Its a PR because last time I hit 120 it wasn't below parallel but still..wanted 5)
110kgx5

Walking DB Lunges

20kgx8 (both legs)
20kgx8 (both legs)
20kgx9 (both legs)

Leg extensions

80kgx10
80kgx10
80kgx10

RDL

110kgx4 (lower back felt bad doing that, so wanted to de-load to be safe)
100kgx8
100kgx10

Hammer strength leg press

200kgx20
230kgx15
230kgx20

[UnknownOrigin]

Shoulders

Seated dumbbell shoulder press

8kgx12 (warm up)
18kgx12 (warm up)

32kgx10
32kgx8
Drop set: 32kgx7, 22kgx7

Seated dumbbell side raises

12kgx8
12kgx8
Drop set: 12kgx7 -> 8kgx5

Side raise 21s with 4kg dumbbells for X-tra burrrrrn.

Dumbbell reverse fly - lying on a slight incline

8kgx12
10kgx8
10kgx10

Standing cable reverse fly's

5kgx10
5kgx10
5kgx10

Shrugs

20kgx20
20kgx20
20kgx20



Meh some lifts are going well, some not so well. Don't know why reverse dumbbell flies or side raises have gone down slightly. Will have to see how things go.

[UnknownOrigin]

Arms

Close grip bench press

barx10 (warm up)
60kgx10 (warm up)

90kgx10
100kgx5
90kgx8

One arm overhead dumbbell extension

4kgx12L, 12R (warm up)

10kgx12L, 12R
12kgx8L, 8R
12kgx8L, 8R

Reverse grip press down

15kgx12
17.5kgx12
20kgx10

Incline dumbbell curls

12kgx8
12kgx8
12kgx8

barbell curls

30kgx8
30kgx6 +2 cheat reps
30kgx5 +3 cheat reps

concentration curls

12kgx8L, 8R
12kgx7L, 7R
8kgx12L, 12R

[UnknownOrigin]

Back

Underhand grip Barbell rows

barx12
50kgx12
60kgx12
70kgx10
75kgx10

felt these a lot more in my back than overhand grip...idk why

T-bar rows

60kgx8
60kgx9
60kgx8

dafuq.

Hammer strength one arm row

60kgx9 (R+L)
65kgx8 (R+L)
65kgx8 R, 7 L

Triple drop set hammer strength row overhand grip

120kgx6 -> 80kgx10 -> 40kgx10

Hammer strength lat pull down

80kgx10
100kgx10
100kgx10

Barbell pullover

17.5kgx12
17.5kgx12
17.5kgx12

Triple drop set parallel grip pull down

60kgx8 -> 50kgx6 -> 40kgx4

Triple drop set weighted lower back extensions

25kgx10 -> 15kgx10 -> no weight x10

[UnknownOrigin]

Chest

Incline BB Bench

barx12
60kgx10
80kgx7
80kgx6
70kgx10

Flat BB Bench

80kgx8
80kgx7
70kgx10

Incline DB Press

30kgx10
30kgx8

Drop set: 30kgxfailure -> 16kgxfailure

Incline DB Fly

22kgx10
22kgx8
22kgx6

Decline cable fly's

12.5kgx10
12.5kgx10

Drop set: 12.5kgxfailure, 7.5kgxfailure

[UnknownOrigin]

Okay so today during legs my lower back starting hurting, and I MEAN hurting. I warmed up with 60kg on the bar x2 sets.

Went to do a set of 100kg, and after about 10 reps or so my lower back just starting really hurting so I quit the set and tried to see if it would subside, but it didn't when I tried a second set of the same weight. Tried dropping to 80kg and my lower back just kept hurting like ****.
But then it was fine for lunges... so I'll only log the workout after the squats. Might have to take a week off though I'll see.


Barbell lunges

20kgx15
25kgx15
35kgx15
35kgx15

Leg extension

80kgx12
80kgx12
80kgx12

Leg curl

55kgx10
50kgx10
45kgx10

had to drop weight as lower back was hurting, AGAIN.

Hammer strength leg press

150kgx20
200kgx20
250kgx20

then did some calves, nothing worth logging though.

Back injury is a pisser, hopefully it wont be anything major.

[UnknownOrigin]

Shoulders

Did something slightly different today, we decided to do supersets! Was a good mix up though, and my back didn't feel too bad for the duration.

Superset 1

Hammer strength shoulder press -> barbell front raise

90kgx12 -> 12.5kgx12
90kgx10 -> 15kgx10
90kgx6 -> 15kgx10

Superset 2

Dumbbell side raise -> dumbbell reverse fly

10kgx10 (R+L) -> 8kgx10
10kgx10 (R+L) -> 8kgx10
10kgx10 (R+L) -> 8kgx10

Superset 3

Cable side raises -> cable reverse fly

5kgx10 (R+L) -> 5kgx8
7.5kgx6 (+2 forced, R+L) -> 2.5kgx12
7.5kgx6 (+2 forced, R+L) -> 5kgx10

Then finished with a triple dropset of cable upright rows

15kgx12, 10kgx12, 5kgx12

[UnknownOrigin]

Okay so I'm coming off this 5DAW high volume split and switching to hitting each muscle 2x a week on a 6DAW split.

The split will be:

Day 1 & 4: Lower body/Side Delts
Day 2 & 5: Chest/Front Delts/Triceps
Day 3 & 6: Back/Biceps/Rear Delts/Traps


Going to see if this whole frequency > volume craze is true as I've never really tried it before.

Did chest/triceps yesterday so I'll post that next, didn't do front delts because I've recently changed it (as of about 5 minutes ago) so front delts are hit on the same day as chest & tri's.
Dodgy delt split I know but we'll see if it works.

[UnknownOrigin]

This week is going to be a lighter week than usual, due to my lower back strain. So also note my back workout later today will not be the usual workout. I'll be using a lot of machines to take strain off my lower back (its almost 100% again though thankfully). Same may apply to the lower body day, may have to skip squats for another week or so :/

</= 60 seconds rest between sets

Incline BB Bench press

40kgx20 (warm up)
50kgx20 (warm up)
60kgx14
60kgx10
50kgx15

Incline DB Press

22kgx15
22kgx15
22kgx15

Cable decline flys

12.5kgx15
10kgx20

One-arm overhead tricep extensions

10kgx10 (R+L)
10kgx10 (R+L)
10kgx9 +1 forced (R), 10 (L).

For some reason my right tricep is so much weaker than my left for these overheads, kind of annoying.

Reverse grip triceps press down

20kgx20
20kgx20

[UnknownOrigin]

Had to stay away from BB rows today due to lower back, should be good for next session though.

HS Underhand grip row

80kgx15
80kgx15
80kgx15

HS Lat pull down

80kgx15
80kgx15
80kgx15

HS Thumbs up grip, one arm row

40kgx15
40kgx15

Lat pull down - palms facing towards

50kgx15
50kgx15

Cable reverse fly

5kgx12
5kgx12

Shrugs

20kgx15
20kgx15

Incline dumbbell curls

12kgx8
12kgx8
8kgx8

BB curls

30kgx8
30kgx8

Barbell wrist curls

30kgx10
30kgx10
30kgx10

[UnknownOrigin]

Couldn't squat still, lower back was okay but not 100% and I don't want to risk it so stuck to leg presses for today. Again, still doing light stuff as part of a de-load, this will probably continue for the next 2 sessions then it'll be back to heavy stuff.

HS Leg press

100kgx20
200kgx20
250kgx20
300kgx15
300kgx15

BB lunges

30kgx20
30kgx20 (well it was an entire lap of the matting around the gym, didn't actually count)

Leg extensions

70kgx20
70kgxfailure

Leg curls

45kgx15
50kgx12

HS Calf raises

100kgxfailure
100kgxfailure

Seated dumbbell side raises

6kgx15
6kgx15
6kgx15

[UnknownOrigin]

Incline BB Bench Press

barx15
40kgx20
50kgx15
55kgx15
60kgx12
65kgx8 wot.
70kgx5 :|

Maybe this is down slightly because I'm no longer locking out? can only hope thats the case lol...

Incline DB Press

22kgx15
22kgx15
22kgx15

Kept these light till next session

Decline cable flys

10kgx15
10kgx15

One-arm overhead dumbbell triceps extension

8kgx12R, x12L
8kgx12R, x12L
8kgx12R, x12L

Reverse cable press down

20kgx15
20kgx15

edit: these ^ are down because I used a different cable apparatus, first workout had to use one which for some reason is much easier.


Then did some ab work: Weighted crunches & leg raises.

[UnknownOrigin]

Underhand grip barbell rows

50kgx20
50kgx20
50kgx20
50kgx20
50kgx20

HS Lat pull down

80kgx20
80kgx20
80kgx20

HS One-arm row - neutral grip

40kg (each side) x 15
40kgx15

Reverse grip lat pull down

45kgx15
45kgx15

Reverse cable fly's

2.5kgx20
2.5kgxfailure (20+)

shrugs

20kgx20
20kgxfailure

Incline dumbbell curls

12kgx8
12kgx8
12kgx6 + 3 partials lol

BB curls

30kgx8
30kgx8

Behind the back wrist curls

30kgx15
30kgx15

Superset: wrist curls -> reverse wrist curls with dumbbells

30kgx15 -> 2kgx15
30kgx10 -> 2kgx15

[UnknownOrigin]

Forgot to log legs. Probably because I couldn't squat due to my back, so I was in a bad mood lol.


Anyway;

Incline Bench Press

50kgx15
55kgx12
80kgx6
80kgx5
70kgx8 (2 assisted)

Incline Dumbbell Press

30kgx12
32kgx10
36kgx8 (1 assisted)

Decline cable fly's

12.5kgx12
15kgx8

Seated Dumbbell Side Raise

10kgx8 left, 8 right
10kgx8 left, 8 right

Overhead one-arm dumbbell tricep extensions

10kgx10 left, 10 right
10kgx10 left, 10 right
10kgx10 left, 10 right

Reverse grip cable press down

22.5kgx12
22.5kgx12


Then did 15 minutes cardio.... then abs

Weighted crunches

10kgx15
10kgx15
10kgx15

Barbell ab rolls

40kgx8
40kgx8
40kgx8

[UnknownOrigin]

HS row - palms down

50kgx15
60kgx12
100kgx10
100kgx10
100kgx10

HS lat pull down

100kgx12
110kgx10
100kgx10

HS row - neutral grip

50kg x 10 left, 10 right
55kg x 8 left, 8 right

Reverse grip lat pull down

60kgx10
60kgx10

Cable reverse fly

5kg (each side)x12
5kgx12

Shrugs

20kgx15
20kgx15

Incline dumbbell curls

14kgx7
14kgx5
14kgx6

EZ-bar spider curls

20kgx10
25kgx8

[UnknownOrigin]

walking barbell lunges

15kgx15
20kgx12
40kgx10
40kgx12
40kgx12

HS Leg press

300kgx15
320kgx12
320kgx12

Seated leg curls

60kgx12
65kgx8
65kgx10 (2 assisted)

Leg extensions

80kgx10
80kgx10

HS Calf raises

120kgx15
120kgx15

Seated dumbbell side raises - thumbs up

8kgx12
8kgx12

[UnknownOrigin]

Incline BB Bench

50kgx15
55kgx12
80kgx6
82.5kgx4
70kgx8


Incline DB Press

34kgx11
36kgx7
36kgx7


Cable fly's

12.5kgx15
15kgx10


Seated dumbbell front raises - thumbs up

10kgx10
10kgx12


One-arm overhead DB trip extension

10kg x 11 right, 11 left
10kg x 11 right, 11 left
10kg x 11 right, 11 left


V-bar press down

25kgx15
30kgx10


Then finished it off with 15 minutes of cardio

[UnknownOrigin]

HS Row - overhand grip

50kgx15
80kgx12
100kgx11
100kgx10
100kgx9 :|

HS Lat pull down

110kgx11
110kgx11
110kgx11

HS One-arm row

55kgx 8 right, 8 left
55kgx 8 right, 8 left

Reverse grip lat pull down

60kgx12
70kgx8

Cable reverse flies

5kgx15
7.5kgx8

Shrugs

20kgx15
20kgx15

Incline DB curls

10kgx15
14kgx7
12kgx8

Barbell curls

32.5kgx8
32.5kgx8 (2 cheat reps)

[UnknownOrigin]

Walking BB lunges

30kgx15
40kgx12

50kgx10
50kgx10
50kgx10

Brb being able to lunge but not squat... -.-

HS Leg press

300kgx15
340kgx12

Leg curls

65kgx12
65kgx12
65kgxfailure (didn't count, got some forced reps in)

Leg extensions

80kgx12
80kgx12

maxed this, might need to start doing single leg extensions

Calf raises

130kgx15
130kgx15

Seated side raises with thumbs up

10kgx12
10kgx12

[Blade96]

In.

[UnknownOrigin]

In.

Thanks bro

[UnknownOrigin]

Incline BB Bench

50kgx15
55kgx12

80kgx7 PR for this many reps at this weight
80kgx5
70kgxfailure

did a burn on the last set, literally repped until I couldn't even move the weight partially

Incline DB Press

36kgx9
36kgx8
36kgx7 :|

Cable fly's

15kgx12
15kgx12

Seated dumbbell side raises - thumbs up

10kgx 12 left, 12 right
12kgx 8 left, 8 right

One-arm overhead dumbbell tricep extension

12kgx 8 right, 8 left
12kgx 8 right, 8 left
12kgx 7 right, 8 left

Reverse grip cable press down

25kgx15
25kgx15



*15 minutes on a treadmill*

Then did some abs

Weighted crunches

10kgx20
10kgx20
10kgx20

Leg raises

to failure, 2 sets

[UnknownOrigin]

Was able to do bent-over rows again, since I screwed my back up! feltgood.jpeg

Bent over BB rows

40kgx15
50kgx12

70kgx10
70kgx10
70kgx10

HS Lat pull down

120kgx10
120kgx9
120kgx8 (2 forced reps)

HS Low row

60kgx 8 right, 8 left
60kgx 8 right, 8 left

Reverse grip lat pull down

70kgx10
70kgx9

reverse cable fly

7.5kgx8
7.5kgx8 (just)

Shrugs

20kgxfailure
20kgxfailure

Incline DB curls

12kgx10
12kgx9
12kgx7 lol

BB curls

32.5kgx10
32.5kgx10 (2 forced reps)

Superset: barbell wrist curls with dumbbell reverse wrist curls

30kgx12 -> 2kg (each hand) x12
30kgx12 -> 2kg (each hand) x12



15 minutes cardio, then some stretching for my legs and back.

[UnknownOrigin]

Decided to go slightly heavier today... was pleasantly surprised by the number of reps I got

Walking BB lunges

30kgx10 left, 10 right
40kgx10 left, 10 right

60kgx10 left, 10 right
60kgx10 left, 10 right
70kgx8 left, 8 right

HS leg press

350kgx8
400kgx8
400kgx8

Leg curls

75kgx6
85kgx5
80kgx5

Leg extensions

80kgx12
80kgx12

Calf raises

150kgx15
200kgx12 +3 half reps


Seated DB side raises - thumbs up

14kgx5
14kgx5