Banjoman V2.0

[banjoman23]

Disclaimer: This is a boring log. Mostly just so I have a tracker in the cloud. Prior log here: http://forum.bodybuilding.com/showth...hp?t=162145081

I'm old now so the O35 is my new appropriate home, and the title of my last one is no longer applicable. Tip: Don't put your routine in the title, when you change it becomes obsolete.

5'10, 162 lbs.

History:
- Cardio'd from a fat 210 down to 160.
- What, no abs?! -> Found these boards.
- 1 yr of All Pro
- 2 yrs of an Upper Lower split. Started as Lyle's Generic Bulking routine, eventually tweaked into a custom UL split.
- Moving to a variation of Madcow.
-> Starting log here, yr 3, start of Madcow variation, starting a lean bulk up to 170ish.

Nutrition: I do what Alan called in a recent interview The Protein Semi Track. Eyeball count protein, get at least 130g per day - often ends up more like 150g+. Enough fat+carbs, but I don't count or measure everything. High activity level allows a lot of leeway regarding hitting macros, and I haven't really had any problems managing weight towards my goals.

I know that by these boards' standard I should clearly bulk at my stats, but I'm a recreationally competitive endurance athlete, so I generally stay within spitting distance of my race weight of 160. Miles per week: ~20 offseason, ~40 peak half marathon training, ~60-70 peak full marathon training.

[Marius_Ursus]

In.

Since it's a boring log, I hope it's okay that I read the first entry in Ben Stein's voice inside my head.

[banjoman23]

Figuring-out-5RMs-Week

Monday
Smith Front Squat: 90x5, 90x8, 100x5, 100x6, 110x5
DB Bench: 120x5, 120x3, 140x6, 140x5, 140x4
Row: 110x8, 140x8, 160x5, 160x6, 160x7
Ab wheel: 3x6 ST1FT

Wednesday
Smith Front Squat: 90x5, 90x8, 100x5, 100x6, 100x7
DB OHP: 70x5, 75x5, 85x5, 85x4, 85x5
Deadlift: 135x5, 185x5, 185x5, 185x5, 185x5

Friday
Smith Front Squat: 90x5, 90x8, 100x6, 110x5, 120x5
DB bench: 120x5, 130x3, 140x5, 150x2 (fail), 100x12 dropset big pump
Row: 140x8, 160x5, 160x6, 180x5
Ab wheel: 3x6 ST1FT

I do weekly updates. I'll be using the Madcow template and spreadsheet. This week I was figuring out starting weights, next week will be Week 1. I swapped back squat for smith fronts and the rows are Hammer Strength iso-lat rows. The flat bench and OHP are using DBs. I won't go into the details on these substitutions, but I don't think I've butchered it too much, at least as it relates to my goals. The ab wheel nomenclature is a personal one, I figured out a way to progress toward standing rollouts, and what's there makes sense to me.

[banjoman23]

Since it's a boring log, I hope it's okay that I read the first entry in Ben Stein's voice inside my head.

Nice. Thanks for stopping by!

[banjoman23]

Week 1

Monday
Smith Front Squat: 55x5, 70x5, 85x5, 100x5, 110x5
DB Bench: 65x5, 80x5, 95x5, 115x5, 130x5
Row: 80x5, 105x5, 125x5, 145x5, 165x5
Hypers: BWx5, 45x5, 90x1, 90x8, 90x8
Ab wheel: 3x6 ST1FT

Wednesday
Smith Front Squat: 75x5 (oops), 70x5, 80x5, 85x5
DB OHP: 50x5, 60x5, 70x5, 80x5
Deadlift: 115x5, 135x5, 150x5, 170x5
Neutral BW Pullups: 3x8

Friday
Smith Front Squat: 55x5, 70x5, 85x5, 95x5, 115x3, 85x8
DB bench: 80x5, 95x5, 115x5, 130x3, 100x8
Row: 90x5, 100x5, 127x5, 145x5, 170x3, 130x8
BW Dips: 2x5
Ab wheel: 3x6 ST1FT

I know the first couple weeks are supposed to feel light by design and it's not until week 4 that hit your 5RMs, but this week felt VERY easy. That'll change before too long I'm sure. And it's already allowed me to get in some good form practice. I'm tinkering with what, if any, accessories to do after the main 3 each day. I'm starting with mostly Madcow's recommendations.

[banjoman23]

Week 2

Monday
Smith Front Squat: 90x5, 100x5, 130x5 (oops! Misread)
DB Bench: 65x5, 85x5, 100x5, 115x5, 135x5
Row: 90x5, 110x5, 130x5, 150x5, 170x5
Hypers: 45x8, 90x8, 90x8
Ab wheel: 3x7 ST1FT

Wednesday
Smith Front Squat: 55x5, 70x5, 90x5, 90x5
DB OHP: 50x5, 60x5, 70x5, 80x5
Deadlift: 115x5, 135x5, 155x5, 175x5
Neutral BW Pullups: 3x8

Friday
Smith Front Squat: 55x5, 70x5, 90x5, 100x5, 115x3, 90x8
DB bench: 65x5, 85x5, 100x5, 115x5, 135x3, 100x8
Row: 90x5, 110x5, 130x5, 150x5, 175x3, 130x8
EZ curls: 2x40
Tri pressdown: 2x50
Ab wheel: 3x7 ST1FT

Felt pretty easy again this week. I didn't like the feel of dips, so I'm removing for now. I know they're a great exercise and someday I will likely take the time and effort to get them right. Not right now though, I'm pretty much mostly focused on just moving the primary exercises upwards for now.

[banjoman23]

Week 3

Monday
Smith Front Squat: 110x3 (oops), 70x5, 90x5, 100x5, 115x5
DB Bench: 70x5, 85x5, 100x5, 120x5, 135x5
Row: 90x5, 110x5, 130x5, 155x5, 175x5
Hypers: 45x8, 80x12, 80x12
Ab wheel: 3x7 ST1FT

Wednesday
Smith Front Squat: 60x5, 75x5, 90x5, 90x5
DB OHP: 50x5, 60x5, 75x5, 85x5
Deadlift: 135x5, 135x5, 160x5, 180x5
Neutral BW Pullups: 8,8,9
Ab wheel: 3x7 ST1FT

Friday
Smith Front Squat: 60x5, 75x5, 90x5, 100x5, 120x3, 90x8
DB bench: 70x5, 85x5, 100x5, 120x5, 140x3, 100x8
Row: 90x5, 110x5, 130x5, 155x5, 180x3, 130x8
EZ curls: 40x12, 40x12
Superset French press 40x12, 40x12
Ab wheel: 3x7 ST1FT

Felt pretty good this week, except low back felt overworked. Since this is my first time doing regular deadlifts, I might have to ease or remove weighted hypers on Monday. For the rest of the accessories I've pretty much found what I'll be doing this segment. I like the pullups Wed to balance the vertical push that day, and I also like the biceps/triceps superset on Friday, though I might still tinker with exactly which tri iso feels best. Ab rollouts to finish each day will stay, I like these and am getting close to being able to do them standing with no ramp, a goal of mine.

[banjoman23]

Monday
Smith Front Squat: 65x5, 75x5, 90x5, 105x5, 120x5
DB Bench: 70x5, 90x5, 105x5, 125x5, 140x5
Row: 90x5, 115x5, 135x5, 160x5, 180x5
Leg curl: 115x8,115x10,115x12
Ab wheel: 3x8 ST1FT

Wednesday
Smith Front Squat: 60x5, 75x5, 90x5, 90x5
DB OHP: 55x5, 65x5, 75x5, 85x5
Deadlift: 135x5, 135x5, 160x5, 185x5
Neutral BW Pullups: 8,8,9
Ab wheel: 3x8 ST1FT

Friday
Smith Front Squat: 70x5, 75x5, 90x5, 105x5, 125x3, 90x8
DB bench: 70x5, 90x5, 105x5, 125x5, 145x3, 105x8
Row: 90x5, 115x5, 135x5, 160x5, 185x3, 135x8
EZ curls: 40x12, 40x12 superset Rope Pressdown 50x10, 50x10
Ab wheel: 3x8 ST1FT

I've hashed out my accessories and liked my entire exercise selection this week, so this is the routine for the next few months. I dutifully put in my time on the 4-wk ramp-up practicing the lifts and working on form, and all the primary ones were close enough to 5RMs this week. I kindof feel like the routine is really ready to start now. Time to start moving these 5RMs up, slowly, week by week.

[wave_length]

wavelength checking in

[banjoman23]

Week 5

Monday
Smith Front Squat: 60x5, 75x5, 90x5, 110x5, 125x5
DB Bench: 70x5, 90x5, 110x5, 125x5, 145x5
Row: 90x5, 115x5, 140x5, 160x5, 185x5
Leg curl: 115x3x12
Ab wheel: 3x8 ST1FT

Wednesday
Smith Front Squat: 60x5, 75x5, 90x5, 90x5
DB OHP: 55x5, 65x5, 75x5, 85x5
Deadlift: 135x5, 140x5, 165x5, 190x5
Neutral BW Pullups: 9,9,8
Ab wheel: 3x8 ST1FT

Friday
Smith Front Squat: 60x5, 75x5, 90x5, 110x5, 125x3, 90x8
DB bench: 70x5, 90x5, 110x5, 130x5, 145x3, 110x8
Row: 90x5, 115x5, 140x5, 160x5, 190x3, 140x8
EZ curls: 40x12, 40x12 superset Rope Pressdown 50x11, 50x11
Ab wheel: 3x8 ST1FT

wavelength checking in

Thanks for stopping by!

[banjoman23]

Week 6

Monday
Smith Front Squat: 60x5, 80x5, 95x5, 110x5, 125x5
DB Bench: 75x5, 90x5, 110x5, 130x5, 145x5
Row: 95x5, 120x5, 140x5, 165x5, 190x5
Leg curl: 115x3x12
Ab wheel: 9,8,8 ST1FT

Wednesday
Smith Front Squat: 65x5, 80x5, 95x5, 95x5
DB OHP: 55x5, 65x5, 80x5, 90x5
Deadlift: 135x5, 145x5, 170x5, 195x5
Neutral BW Pullups: 9,9,8.5
Ab wheel: 3x9 ST1FT

Friday
Skipped. Happy Thanksgiving!

[banjoman23]

Week 7

Monday
Smith Front Squat: 65x5, 80x5, 95x5, 115x5, 130x5
DB Bench: 75x5, 95x5, 110x5, 130x5, 150x3 fail
Row: 95x5, 120x5, 145x5, 170x5, 195x5
Leg curl: 115x3x12
Ab wheel: 3x9 ST1FT

Wednesday
Smith Front Squat: 65x5, 80x5, 95x5, 95x5
DB OHP: 55x5, 70x5, 80x5, 92x5
Deadlift: 135x5, 150x5, 175x5, 200x5
Neutral BW Pullups: 9,9,8
Ab wheel: 3x9 ST1FT

Friday
Smith Front Squat: 65x5, 80x5, 95x5, 115x5, 130x3, 95x8
DB bench: 75x5, 95x5, 115x5, 130x5, 155x3, 110x9
Row: 90x5, 120x5, 145x5, 170x5, 200x3, 145x8
EZ curls: 45x10, 45x10
Rope Pressdown: 50x11, 50x11
Ab wheel: 3x9 ST1FT

First fail this cycle, on bench. Figured it would be, I've always DB flat benched and was right at 5RM to start. I assumed from the outset that I'll probably have to retry/reset both bench and OHP several times throughout this routine's training block, while leg gains will be a little steadier. Since it's my first time doing deadlifts and smith fronts regularly, and also because that's the way it usually works anyways.

[banjoman23]

Week 8

Monday
Smith Front Squat: 65x5, 85x5, 100x5, 115x5, 130x5
DB Bench: 75x5, 95x5, 115x5, 130x5, 150x5
Row: 100x5, 125x5, 150x5, 175x5, 200x5
Leg curl: 130x3x10
Ab wheel: 3x10 ST1FT

Wednesday
Smith Front Squat: 65x5, 85x5, 100x5, 100x5
DB OHP: 60x5, 70x5, 80x5, 94x5
Deadlift: 135x5, 155x5, 180x5, 205x5
Neutral BW Pullups: 3x9
Ab wheel: 3x10 ST1FT

Friday
Smith Front Squat: 65x5, 85x5, 100x5, 115x5, 135x3, 100x8
DB bench: 95x5 (oops), 95x5, 115x5, 130x5, 155x3, 115x8
Row: 100x5, 125x5, 150x5, 175x5, 205x3, 150x8
EZ curls: 45x11, 45x11 - superset - Rope Pressdown: 50x12, 50x12
Ab wheel: 3x10 ST1FT

Kindof surprised I passed everything this week.

[banjoman23]

Week 9

Monday
Smith Front Squat: 70x5, 85x5, 100x5, 120x5, 135x5
DB Bench: 75x5, 95x5, 115x5, 135x5, 155x4 fail
Row: 100x5, 125x5, 155x5, 180x5, 205x5
Leg curl: 130x3x10
Ab wheel: 3x11 ST1FT

Wednesday
Smith Front Squat: 70x5, 85x5, 100x5, 100x5
DB OHP: 60x5, 70x5, 85x5, 95x5
Deadlift: 135x5, 155x5, 185x5, 210x5
Neutral BW Pullups: 9,9,8
Ab wheel: 3x11 ST1FT

Friday
Had to skip, work function.

I'm disappointed I had to skip Friday, especially because I'll also be missing Friday the next 2 weeks due to Holidays. Real life takes priority though, and my workout time conflicted with my company Holiday party. It was a good party - fun times had, libations consumed, good for networking, building stronger work relationships, etc. Skipping an event like that for a workout is stupid.

[banjoman23]

Week 10

Monday
Smith Front Squat: 70x5, 85x5, 105x5, 120x5, 140x5
DB Bench: 75x5, 95x5, 135x5 (oops), 135x5, 154x4 fail
Row: 105x5, 130x5, 160x5, 180x5, 210x5 form fail
Leg curl: 130x3x11
Ab wheel: 3x11 ST1FT

Wednesday
Smith Front Squat: 70x5, 85x5, 105x5, 105x5
DB OHP: 60x5, 75x5, 85x5, 97x3 fail
Deadlift: 135x5, low back pain
Neutral BW Pullups: no
Ab wheel: no

Friday
Skipped. Merry Christmas!

Low back was very sore coming out of Monday through the next couple days. Definitely should NOT have attempted deads, as that first warmup set pushed it over the top. It wasn't the deadlift itself as the Monday whatever carrying over. Not sure exactly what it was on Monday, I think maybe sagging hips on rollouts. Really sucked, sore all week. Feels better now though, I avoided anything serious.

[banjoman23]

Took a week off. In part because it was a short holiday week anyways, and in part because I wanted to make sure my back soreness was 100% healed before jumping back in.

[banjoman23]

Week 11

Monday
Smith Front Squat: 70x5, 85x5, 105x5, 120x5, 140x3 fail
DB Bench: 75x5, 95x5, 115x5, 135x5, 154x4 fail
Row: 100x5, 130x5, 160x5, 180x5, 210x5 form fail
Leg curl: 130x3x11
Ab wheel: 3x11 ST1FT

Wednesday
Smith Front Squat: 70x5, 85x5, 105x5, 105x5
DB OHP: 60x5, 75x5, 85x5, 97x5
Deadlift: 135x5, 160x5, 190x5, 215x5
Neutral BW Pullups: 9,8,7
Ab wheel: 3x11 ST1FT

Friday
Smith Front Squat: 70x5, 85x5, 105x5, 120x5, 140x3, 105x8
DB bench: 80x5, 100x5, 120x5, 140x5, 160x0 eek, 120x8
Row: 105x5, 140x5, 160x5, 185x5, 215x3, 160x8
EZ curls: 40x12, 40x12
Rope Pressdown: 50x12, 50x11
Ab wheel: 3x11 ST1FT

After my week and a half off, lost a rep or two on a couple exercises. *Shrug* I'll get them back.

More importantly, I had a major eureka moment on forum on ab rollouts. My hips were major sagging, and that was definitely the reason for my low back issues the prior week, and probably going way back. I wonder if I even needed to drop hypers on Wk 1, not that I'm changing anything now. But yeah, focusing on keeping hips locked and a little bent made a world of difference on the back, and I really felt the abs working. Very happy with this week, primarily due to this discovery.

[banjoman23]

Week 12

Monday
Smith Front Squat: 70x5, 85x5, 105x5, 120x5, 140x5
DB Bench: 75x5, 95x5, 115x5, 135x5, 154x3 fail
Row: 105x5, 130x5, 160x5, 180x5, 210x5 form fail
Leg curl: 130x12,11,11
Ab wheel: 3x12 ST1FT

Wednesday
Smith Front Squat: 70x5, 85x5, 105x5, 105x5
DB OHP: 60x5, 75x5, 85x5, 100x4 fail
Deadlift: 140x5, 170x5, 200x5, 220x5
Neutral BW Pullups: 9,8,7
Ab wheel: 3x12 ST1FT

Friday
Smith Front Squat: 70x5, 85x5, 105x5, 120x5, 145x3, 105x8
DB bench: 75x5, 85x5 oops, 115x5, 140x5, 155x3, 120x8
Row: 105x5, 130x5, 160x5, 180x5, 215x3, 160x8
EZ curls: 45x2x11
Rope Pressdown: 50x12, 50x11
Ab wheel: 3x12 ST1FT

[banjoman23]

Week 13

Tuesday
Smith Front Squat: 70x5, 90x5, 105x5, 125x5, 140x3 fail
DB Bench: 75x5, 95x5, 110x5, 135x5, 154x4 fail but close
Row: 105x5, 135x5, 160x5, 180x5, 210x5
Leg curl: 130x12,12,11
Ab wheel: 3x12 ST1FT

Friday
Smith Front Squat: 70x5, 90x5, 105x5, 105x5
DB OHP: 60x5, 75x5, 85x5, 100x4 fail
Deadlift: 145x5, 175x5, 205x5, 225x5
Neutral BW Pullups: 3x8
Ab wheel: 3x12 ST1FT

Another short week due to holiday, had to skip a day.

[banjoman23]

Week 14

Monday
Smith Front Squat: 70x5, 90x5, 105x5, 125x5, 140x5
DB Bench: 75x5, 95x5, 115x5, 135x5, 154x4 soo close
Row: 110x5, 135x5, 160x5, 190x5, 215x5 form fail
Leg curl: 130x3x12
Ab wheel: 3x5 FA

Wednesday
Smith Front Squat: 70x5, 90x5, 105x5, 105x5
DB OHP: 60x5, 75x5, 85x5, 100x5
Deadlift: skipped
Neutral BW Pullups: 9,8,7
Ab wheel: 3x5 FA

Friday
Smith Front Squat: 70x5, 90x5, 105x5, 125x5, 145x3, 105x8
DB bench: 75x5, 95x5, 115x5, 135x5, 155x3, 120x8
Row: 110x5, 135x5, 160x5, 190x5, 220x3, 160x8
Rope Pressdown: 50x12, 50x11
EZ curls: 45x2x11
Ab wheel: 3x5 FA

Some minor low back soreness early in the week made me skip deads. I know what it was, progressed to straight up standing ab wheel (feet apart) on Monday and the hips sagged a little. Already doing better on form there, and it already feels better. I've felt really good overall the past couple weeks. Working at max's/PRs, no pain other than that one minor low back thing early this past week which I believe I've already corrected (knock on wood). Feels good.

Happy that I was able to convince myself not to even attempt deads with some minor back soreness. It wasn't too bad, and I thought about trying them anyways, and in my first year I would've given them a shot. Now I know better. #InForTheLongHaul

[banjoman23]

Week 15

Monday
Smith Front Squat: 70x5, 90x5, 110x5, 125x5, 145x4
DB Bench: 75x5, 95x5, 115x5, 135x5, 154x5
Row: 110x5, 135x5, 160x5, 190x5, 215x5 form fail
Leg curl: 145x3x10
Ab wheel: 3x5 FA

Wednesday
Smith Front Squat: 70x5, 90x5, 110x5, 110x5
DB OHP: 60x5, 75x5, 90x5, 103x3
Deadlift: 140x5, 170x5, 195x5, 225x5
Neutral BW Pullups: 9,8,8
Ab wheel: 3x5 FA

Friday
Smith Front Squat: 70x5, 90x5, 110x5, 125x5, 147x3, 110x8
DB bench: 75x5, 95x5, 115x5, 135x5, 155x3, 120x8
Row: 110x5, 135x5, 160x5, 190x5, 220x3, 160x8
Rope Pressdown: 2x12x50
EZ curls: 12,11x45
Ab wheel: 3x5 FA

[banjoman23]

Week 16

Monday
Smith Front Squat: 70x5, 90x5, 110x5, 125x5, 145x5
DB Bench: 80x5, 100x5, 120x5, 140x5, 155x5
Row: 110x5, 135x5, 160x5, 190x5, 215x5
Leg curl: 145x11,11,10
Ab wheel: 3x5 FA

Wednesday
Smith Front Squat: 70x5, 90x5, 110x5, 110x5
DB OHP: 65x5, 75x5, 90x5, 103x5
Deadlift: 145x5, 175x5, 200x5, 230x5
Neutral BW Pullups: 9,8,7.5
Ab wheel: 3x5 FA

Thursday
Incline DB bench: 100x3x12
Wide grip pullups: 9,8,7.5

Friday: Skipped

Another short week was necessary due to real life plans. Just did some horsing around Thursday. Dropping Friday so many times might very well have some kind of noticeable (if tiny) adverse impact on the overall routine the past few months. Oh well.

[banjoman23]

Week 17

Monday
Smith Front Squat: 70x5, 90x5, 110x5, 125x5, 145x4
DB Bench: 80x5, 100x5, 120x5, 140x5, 155x5
Row: 110x5, 135x5, 160x5, 190x5, 215x5
Leg curl: 145x3x11
Ab wheel: 3x6 FA

Wednesday
Smith Front Squat: 70x5, 90x5, 110x5, 110x5
DB OHP: 65x5, 75x5, 90x5, 103x4
Deadlift: 150x5, 180x5, 205x5, 235x3
Neutral BW Pullups: 9,8,7
Ab wheel: 3x6 FA

Fri: skipped

This program might've just about run its course this time around. I'll give it a couple more weeks then move onto something else. Thinking about going back to a hypertrophy Upper/Lower split.

[banjoman23]

Week 18

Monday
Smith Front Squat: 70x5, 90x5, 110x5, 125x5, 145x5
DB Bench: 80x5, 100x5, 120x5, 140x5, 155x5
Row: 110x5, 135x5, 160x5, 190x5, 215x5
Leg curl: 145x12,12,11
Ab wheel: 3x6 FA

Wednesday
Smith Front Squat: 70x5, 90x5, 110x5, 110x5
DB OHP: 65x5, 75x5, 90x5, 103x5
Deadlift: 150x5, 180x5, 205x5, 235x5
Neutral BW Pullups: 9,8,7
Ab wheel: 3x6 FA

Friday
Smith Front Squat: 70x5, 90x5, 110x5, 125x5, 150x3, 125x8 (oops, should've been 110, no wonder it was so hard!)
DB bench: 80x5, 100x5, 120x5, 140x5, 160x3, 120x8
Row: 110x5, 135x5, 160x5, 190x5, 220x3, 160x8
Rope Pressdown: 50x2x12
EZ curls: 45x2x12
Ab wheel: 3x6 FA

Really good week. Passed/progressed on everything except pullups. Feel good.

[banjoman23]

Week 19

Monday
Smith Front Squat: 75x5, 90x5, 110x5, 130x5, 147x5
DB Bench: 80x5, 100x5, 120x5, 140x5, 155x6
Row: 110x5, 140x5, 165x5, 195x5, 220x5
Leg curl: 145x3x12
Ab wheel: 3x7 FA

Wednesday
Smith Front Squat: 75x5, 90x5, 110x5, 110x5
DB OHP: 65x5, 80x5, 90x5, 105x4
Deadlift: 150x5, 180x5, 210x5, 240x4
Neutral BW Pullups: 9,8,7
Ab wheel: 3x7 FA

Friday
Smith Front Squat: 75x5, 90x5, 110x5, 130x5, 150x3, 110x8
DB bench: 80x5, 100x5, 120x5, 140x5, 160x3 (failed a 4th), 120x8
Row: 110x5, 140x5, 165x5, 195x5, 225x3, 165x8
Rope Pressdown: 60x2x7
EZ curls: 50x2x8
Ab wheel: 3x7 FA

Time to move on to a new routine.

[banjoman23]

Figuring-Out-New-Upper-Lower-Routine-Week

Upper 1:
Incline DB Bench: 140x5, 130x2x5
Neutral Grip BW Pull-Ups: 8,7,7
Seated DB Press: 90x3x8
Iso Lat Row: 180x3x6
Rope Pressdown: 60x7,6
BB curl: 50x2x8
Ab Wheel: 3x7 FA

Lower 1:
Smith fronts: 140x5, 140x4, 110x7
Deadlift: 225x3x5
LP: 280x2x10
Calves: 320x2x15
Ham curl: 130x2x12

Upper 2:
Incline DB Bench: 130x3x6
Neutral Grip BW Pull-Ups: 9,8,7.5
Seated DB Press: 95x6,6,5
Iso Lat Row: 180x7,6,6
Rope Pressdown: 60x7,6.5
BB curl: 50x9,6
Ab Wheel: 3x7 FA

Lower 2:
5 mi race, 6:45 splits

Figuring out the kinks of my next Upper/Lower split. Aiming to try to progress most exercises in straight sets fashion in the 6-8 rep range, once I figure out where each is at. Slight left elbow pain on the arm ISOs on Upper 2. Rope pressdown? I've had issues with triceps isos and elbows before. I'll try it for another week and if it barks again maybe just yank out triceps ISOs this go-around. My body also gave me some feedback that smith fronts + deadlift on the same day is too much; Felt fried.

[banjoman23]

UL split Week 1

Upper 1:
Incline DB Bench: 130x7,6,6
Neutral Grip BW Pull-Ups: 9,8,7.5
Seated DB Press: 95x3x6
Iso Lat Row: 180x7,7,6
Rope Pressdown: 60x2x7
BB curl: 50x9,8
Ab Wheel: 3x8 FA

Lower 1:
Smith fronts: 120x3x7
Ham curl: 145x3x10
LP: 280x3x10
Calves: 320x3x16
Ab Wheel: 3x8 FA

Upper 2:
Same everything as Upper 1, except no Tri/Bi ISOs or rollouts.

Lower 2:
Deadlift: 225x3x5
1-leg LP: 150x3x12
Calves: 320x17,16,16
Ham curl: 145x3x10
Ab Wheel: 3x8 FA

Left elbow squawked at end of Upper1. Skipped iso armwork on Upper 2 and the elbow had no issues. Next week I'll add biceps back in and if it's still fine I'll just run with that. Tris get enough work already. I liked the lower workouts this week, I think I'm set there. Even though I'm still hashing out the details of this routine's run, I'll call this Week 1.

[banjoman23]

Week 2

Upper 1:
Incline DB Bench: 140x4,5,3
Neutral Grip BW Pull-Ups: 9,8,8
Seated DB Press: 95x3x6
Iso Lat Row: 180x7,7,6
BB curl: 50x9,7
Ab Wheel: 3x8 FA

Lower 1:
Smith fronts: 120x8,7,7
Ham curl: 145x3x11
1-Leg LP: 160x3x10
Calves: 320x3x17
Ab Wheel: 3x8 FA

Upper 2:
Incline DB Bench: 130x7,7,5
Neutral Grip BW Pull-Ups: 9,8,7
Seated DB Press: 95x6,5,5
Iso Lat Row: 180x7,7,6
BB curl: 50x9,8
Ab Wheel: 3x8 FA

Lower 2:
Deadlift: 225x6,5,5
1-leg LP: 160x11,10,10
Calves: 320x18,17,17
Ham curl: skipped
Ab Wheel: 3x8 FA

Nice chest pump since switching to the UL split. A good sign. Deadlifts really wrecked me this week though. They even cut a hole in my running training, and we're heading into Spring racing season, so that's not good.

[banjoman23]

Upper 1:
Neutral Grip BW Pull-Ups: 9,8,8
Incline DB Bench: 130x7,7,6
Iso Lat Row: 180x3x7
Seated DB Press: 95x3x6
BB curl: 50x2x9
Ab Wheel: 3x9 FA

Lower 1:
Smith fronts: 120x8,8,7
Ham curl: 145x3x12
1-Leg LP: 160x11,11,10
Calves: 320x18,18,17

Upper 2:
Neutral Grip BW Pull-Ups: 9,8,8
Incline DB Bench: 130x7,7,6
Iso Lat Row: 180x3x7
Seated DB Press: 95x3x6
BB curl: 50x2x9

Lower 2:
Smith Fronts: 110x8,8,7 (oops, should've been 120, 35s look like 45s)
Ham curl: 160x3x10
1-leg LP: 160x3x11
Calves: 320x18,18,17
Ab Wheel: 3x9 FA

Started with a pull on Upper day and liked it. The new order will probably stay. A little left elbow pain creeping back in during curls. Hate to have to drop them.

[banjoman23]

Week 4:

Upper 1:
Incline DB Bench: 130x7,7,5
Neutral Grip BW Pull-Ups: 9,9,8
Seated DB Press: 95x7,6,6
Iso Lat Row: 180x8,7,7
Hammer curl: 50x2x7
Ab Wheel: 3x9 FA

Lower 1:
Smith fronts: 120x3x8
Ham curl: 160x11,10,10
1-Leg LP: 160x12,11,11
Calves: 320x3x18
Ab Wheel: 3x9 FA

Upper 2:
Incline DB Bench: 130x7,7,6
Neutral Grip BW Pull-Ups: 9,8.5,7
Seated DB Press: 95x7,6,5
Iso Lat Row: 180x8,7,7
Hammer curl: 50x8,7
Ab Wheel: 3x9 FA

Lower 2:
1:31 Half marathon