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  1. #3271
    Registered User MG5's Avatar
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    MG5 is offline
    5/9/22

    Standing OHP
    135 for 1x6 (4-6 rep range)
    105 for 2 sets of 12 (10-12 rep range)
    I know, my OHP is absolute garbage

    Flat DB Bench
    95’s x 8 (8-10 rep range)
    75’s for 2x15 (12-15 rep range)

    Seated Cable Row
    3x10 with 80lbs (different cable with the double pulleys)

    Barbell Curl
    (10-12 rep range)
    50 for 3x10

    Tricep Pushdown
    27.5x25
    32.5x15
    32.5x12

    Single Arm Cable Lateral Raise
    3x15,15,12 with 7.5

    Dumbbell Shrugs
    (10-12 rep range)
    120’s for 3x12
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  2. #3272
    Registered User MG5's Avatar
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    MG5 is offline
    5/11/22

    Barbell Row
    255x8 (6-8 rep range)
    205 for 2x12 (10-12 rep range)

    Incline Bench (Smith)
    This smith machine does not track smoothly at all. A lot of friction even without weight.
    75lbs per side x 8
    77.5lbs per side x 8
    77.5lbs per side x 8

    Overhead Press (Smith)
    45lbs/side for 3x8,10,10

    DB Hammer Curl
    3x8 with 40’s

    DB Overhead Ext
    75 for 3x12

    Seated DB Lateral Raise
    17.5’s for 3x10

    Rear Delt Fly
    17.5’s for 3x10

    Farmers Walks
    95’s for 2 sets, 1 lap
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  3. #3273
    Registered User MG5's Avatar
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    MG5 is offline
    5/12/22

    BB Back Squat
    315 for 3x10
    (4 min rest)

    DB RDL
    135 for 2x8
    (3 min rest)

    Walking Lunges
    60lb barbell for 2x10 steps each leg
    (2 min rest)

    Leg Ext
    2x12 with 75lbs
    (1.5 min rest)

    Lying Leg Curl
    2x15 with 85lbs
    (2 min rest)

    Calves
    4x10 with 105

    Decline Crunch
    3x12
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  4. #3274
    Registered User MG5's Avatar
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    MG5 is offline
    5/13/22

    Flat BB Bench
    225 for 3x12,12,20
    (3 min rest)

    Incline Dumbbell Fly
    2x12 with 40lbs
    (2 min rest)

    Chin-Ups
    5x5 body weight
    (1 min rest)

    Cable Lat Pullover
    3x12 with 50lbs
    (2 min rest)

    Plate Loaded Preacher Curl
    3x8 with 45lbs

    Tricep Pushdown (Rope)
    3x20,20,15 with 25lbs

    Cable Upright Row (Rope)
    3x20,15,15 with 25lbs
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  5. #3275
    Registered User tommy4life's Avatar
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    tommy4life is offline
    Not sure if your thread is open to public opinion but it is interesting to see someone at your level using a basic upper lower split with medium volume.
    531 Workout Journal https://forum.bodybuilding.com/showthread.php?t=179104531&page=1
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  6. #3276
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    Originally Posted by tommy4life View Post
    Not sure if your thread is open to public opinion but it is interesting to see someone at your level using a basic upper lower split with medium volume.
    It is open lol. Just no one else posts in here but me.

    And I agree!

    It is unusual for someone more advanced to do this type of split. But i want to experiment and try something new.

    This is my first time trying an upper lower split. I really really like it so far.

    I’m starting lower on volume because this is my first time trying it.

    I just finished up my first week of it. Ill probably need to deload more frequently now with this split. But a bit more mild of a deload (not as big of a drop in weight and volume). I’ll add more volume over time, but in phases.

    I personally can’t add volume to everything. Like don’t think I could sustain a high level of performance week to week, and recover.

    So I’ll add volume to specific muscle groups in phases.

    So I might go 3 training cycles (As of now I’m thinking 4 weeks, deload, repeat) adding volume to biceps, then next maybe biceps, then maybe shoulders. Those are my 3 not as great muscle groups.
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  7. #3277
    Registered User MG5's Avatar
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    5/15/21

    Flat Barbell Bench
    265x8
    225x12
    230x12
    (3 min rest)

    Standing BB OHP
    115x8
    115x8
    115x10
    (3 min rest)

    Dips
    +45lbs x 12
    +47.5lbs x 12
    +50lbs x 12
    (3 min rest)

    Lat Pulldown
    3x12 with 145
    (2.5 min rest)

    Chin-Ups
    5 sets of 4 reps - body weight
    (1 min rest)

    Lateral Raise
    15’s x 15
    15’s x 15
    15’s x 15, paused between reps on the last 3
    (1.5 min rest)

    Seated DB Rear Delt Fly
    15’s for 3x15
    (1.5 min rest)

    Farmers Walks
    95’s for 2 sets, 1 lap
    Chose a spot in the gym to walk to and back
    Last edited by MG5; 05-15-2022 at 12:20 PM.
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  8. #3278
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    5/16/22

    Deadlift
    430x8
    340 for 2x10 (8-10 rep range)

    Leg Press
    (12-15 rep range)
    345x15
    350x15

    DB Bulgarian Split Squat
    (8-10 rep range)
    2x10 with 75lb DB’s

    Hip Thrust (Machine w/ Belt)
    (8-10 rep range)
    165x10
    165x10

    Seated Calf Raise (Plate Loaded - Knees Bent)
    100 for 3x10

    Roman Chair Leg Raise
    3x12
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  9. #3279
    Registered User MG5's Avatar
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    5/20/22

    Deadlift
    430x5
    340 for 2x10
    315 for 2x10

    DB RDL
    100’s for 3x12

    Seated Leg Curl
    160x10
    125x15
    125x12

    Calf Raise on Leg Press
    480 for 4x12

    Dumbbell Dead Bug Pullover
    4x8 - 30lb
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  10. #3280
    Registered User MG5's Avatar
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    5/21/22

    Tricep Pushdown (Rope)
    27.5lbs x 15
    32.5lbs x 15
    32.5lbs x 15
    Dropset to 17.5lbs x 15

    Cable Curl (Straight Bar)
    27.5lbs x 15
    32.5lbs x 15
    37.5lbs x 12
    Dropset to 17.5lbs x 12

    Cable Tricep Overhead Ext (Straight Bar)
    27.5lbs x 25
    32.5lbs x 20
    37.5lbs x 15

    Single-Arm Cable Curl
    12.5lbs for 3x12

    Simultaneous DB Hammer Curl
    25’s x 10
    30’s x 10
    30’s x 10

    Seated Tricep Press Machine
    165x25
    170x20
    175x15
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