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Thread: Banjoman V2.0

  1. #151
    Gunga Galunga banjoman23's Avatar
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    Upper 1:
    DB bench: 70sx10,9,8
    Pull-Ups: 9,8,8,8
    Seated DB Press: 45sx10,10,9
    Seated Row: 140x3x10

    Lower 1:
    1-leg LP: 220x12,11,11
    Calves: 170x3x20
    Rollouts: 3x16

    Upper 2:
    DB bench: 70sx10,10,9
    Wide grip pullups: 9,8,8,9
    Seated DB Press: 45sx10,10,8
    Seated Row: 140x3x10

    Lower 2:
    1-leg LP: 220x12,11,11
    Calves: 170x3x20
    Rollouts: 3x16
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  2. #152
    Gunga Galunga banjoman23's Avatar
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    Upper 1:
    DB bench: 70sx10,10,9
    Pull-Ups: 9,9,8,9
    Seated DB Press: 45sx10,10,8
    Some machine row never used before: 60x3x12

    Lower 1:
    1-leg LP: 220x12,12,11
    Calves: 180x3x18
    Rollouts: 3x16

    Upper 2:
    DB bench: 70sx10,8,8
    Wide grip pullups: 9,8,7,8
    Seated DB Press: 45sx10,9,8
    ^ That last workout was rushed, and only 2 days apart instead of 3, abnormal for me.
    No second Lower. Busy work week.
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  3. #153
    Gunga Galunga banjoman23's Avatar
    Join Date: Dec 2012
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    banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000)
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    New Routine: PPL

    Week 1

    Push
    DB Bench: 80sx5,5,3
    Fixed BB OHP: 80x3x5
    #2 Incline DB bench: 55sx10,10,8
    Lat Raise: 15sx3x10
    Rope Pushdown: 42.5x3x10?
    Shrug: 80sx3x12

    Pull
    DB Rows: 60x3x5
    BW Pullup: 9,9,8
    Iso-Lat Row: 180x3x12
    Lat Pulldown machine: 130x3x12
    Hammer curl: 20sx3x8

    Leg
    Front Squat: 135x3x5
    1-leg seated LP: 170x3x12
    Calves: 220x3x18
    Rollouts: 3x16

    Push
    DB Bench: 80sx5,4,4
    Fixed BB OHP: 80x3x5
    #2 Incline DB bench: 55sx10,10,9
    Lat Raise: 15sx3x10
    Rope Pushdown: 42.5x11,9,8
    Shrug: 80sx12 stopped. Don't like.

    Feels real good to be starting a new routine, probably way overdue. I could only get 4 days this week, and so it was P-P-Off-L-P-Off-Off. I can never workout on weekends so the best I'll get is 5 days in a week, sometimes 4, and I'll just get in as many workouts as I can, rotating PPL as I go along. This week was figuring out weights and exercises. I've decided I just don't like shrugs. You gotta use some highish reps with some highish DBs which really tears up my hands, I don't really like the yolked look anyways, and..well, excuses aside, I just don't like em.

    Also feels really good starting to get in a semblance of a real leg day again. We'll see how long my back lets it last. Some awesome leg DOMS this week.
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  4. #154
    Gunga Galunga banjoman23's Avatar
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    banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000)
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    Week 2

    Pull
    DB Rows: 60x3x5
    BW Pullup: 9,9,8
    Iso-Lat Row: 180x3x12
    Lat Pulldown: 130x3x12
    EZBar Curl: 30x3x12

    Leg
    Rollouts: 3x16
    Calves: 220x3x19
    Front Squat: 135x3x5
    1-leg seated LP: 170x3x12

    Push
    DB Bench: 80sx4,5,3
    Fixed BB OHP: 80x6,5,6
    #2 Incline DB bench: 55sx10,10,9
    Lat Raise: 15sx11,10,10
    Rope Pushdown: 42.5x10,10,9

    Pull
    DB Rows: 60x3x6
    BW Pullup: 9,9,8
    Iso-Lat Row: 200x3x10
    Lat Pulldown: 140x3x10
    EZBar Curl: 30x3x12

    Leg
    Rollouts: 3x16
    Calves: 220x3x19
    Front Squat: 135x3x5
    Leg Press machine taken, grrr...
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  5. #155
    Gunga Galunga banjoman23's Avatar
    Join Date: Dec 2012
    Age: 40
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    banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000)
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    Week 3

    Push
    DB Bench: 80sx5,5,4
    Fixed BB OHP: 80x3x6
    #2 Incline DB bench: 55sx10,10,9
    Lat Raise: 15sx11,11,10
    Rope Pushdown: 42.5x3x10

    Pull
    DB Rows: 60x3x6
    BW Pullup: 9,9,8
    Iso-Lat Row: 200x3x11
    Lat Pulldown: 140x3x10
    EZBar Curl: 30x3x12

    Leg
    Rollouts: 3x16
    Front Squat: 135x3x5
    Single-leg press: 180x3x10
    Calves: 220x3x19

    Push
    DB Bench: 80sx3x4
    Fixed BB OHP: 80x6,6,7
    #2 Incline DB bench: 55sx10,10,9
    Lat Raise: 15sx11,11,10
    EZ-Bar Curl: 30x3x13*
    Rope Pushdown: 42.5x10,10,8

    * Oops, absentmindedly did the wrong arm iso on push day, initially. I realized when they felt too easy.
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  6. #156
    Gunga Galunga banjoman23's Avatar
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    banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000)
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    Week 4

    Pull
    DB Rows: 60x3x6
    BW Pullup: 9,9,8
    Iso-Lat Row: 200x3x12
    Lat Pulldown: 140x3x11
    EZBar Curl: 30x3x12

    Leg
    Rollouts: 3x16
    Front Squat: 135x3x5
    Calves: 220x20,19,19
    Single-leg press: 180x3x11

    Push
    DB Bench: 80sx5,4,5
    Fixed BB OHP: 80x6,7,7
    #2 Incline DB bench: 55sx10,9,8
    Lat Raise: 15sx11,11,10
    Rope Pushdown: 42.5x3x10

    Pull
    DB Rows: 60x3x6
    BW Pullup: 3x9
    Iso-Lat Row: 200x3x12
    Lat Pulldown: 140x3x11
    EZBar Curl: 30x13,12,12

    Leg
    Front Squat: 135x3x5
    Rollouts: 3x16
    Single-leg press: 180x3x12
    Calves: 220x20,19,19
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  7. #157
    Gunga Galunga banjoman23's Avatar
    Join Date: Dec 2012
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    banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000)
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    Push
    DB Bench: 80sx3x5
    Fixed BB OHP: 80x3x7
    #2 Incline DB bench: 55sx10,10,9
    Lat Raise: 15sx3x11
    Rope Pushdown: 42.5x10,10,9

    Pull
    DB Rows: 60x3x6
    BW Pullup: 9,9,8
    Seated Row: 140x3x10
    Lat Pulldown: 140x3x11
    EZBar Curl: 30x3x13

    Leg
    Rollouts: 3x16
    Front Squat: 135x6,5,5
    Calves: 220x20,20,19
    Single-leg press: 180x3x12

    Push
    DB Bench: 80sx3x5
    Fixed BB OHP: 80x3x7
    #2 Incline DB bench: 55sx9,10,8
    Lat Raise: 15sx3x11
    Rope Pushdown: 42.5x10,10,9

    Using a belt on back-intensive lifts like fronts has really helped with low back pain. Still, deload time.
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  8. #158
    Gunga Galunga banjoman23's Avatar
    Join Date: Dec 2012
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    banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000)
    banjoman23 is offline
    Took a week off, deload.
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  9. #159
    Gunga Galunga banjoman23's Avatar
    Join Date: Dec 2012
    Age: 40
    Posts: 1,390
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    banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000)
    banjoman23 is offline
    Leg
    Front Squat: 135x6,5,5
    Rollouts: 16, 16, 11
    Single-leg press: 190x3x11
    Calves: 220x20,20,19

    Push
    DB Bench: 80sx5,5,4
    Fixed BB OHP: 80x8,7,7
    #2 Incline DB bench: 55sx10,9,7
    Lat Raise: 15sx11,11,10
    Rope Pushdown: 42.5x3x10

    Pull
    DB Rows: 60x3x6
    BW Pullup: 9,8,9
    Iso-Lat Row: 200x3x10
    Lat Pulldown: 140x12,11,11
    EZBar Curl: Skipped

    Leg
    Front Squat: 135x6,5,6
    Single-leg press: 190x11,10,10
    Calves: 220x3x20
    Rollouts: 3x16

    Push: 80sx5,3,4
    Lat R: 15sx3x11
    Fixed BB OHP: 80x5,7,7
    Incline Db Bench: 55sx8,7,6
    Rope pressdown: 42.5x3x9

    If "Beta Day", opposite of an Alpha day, is a thing, Friday push day was definitely one. I missed reps everywhere, and no clue why. Just keep on truckin...
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  10. #160
    Gunga Galunga banjoman23's Avatar
    Join Date: Dec 2012
    Age: 40
    Posts: 1,390
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    banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000)
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    Week 7

    Pull
    BW Pullup: 10,9,9
    DB Rows: 60x3x6
    Lat Pulldown: 140x3x12
    Iso-Lat Row: 200x11,11,10
    EZBar Curl: 13,13,14

    Leg
    Front Squat: 135x6,6,5
    Rollouts: 3x16
    Single-leg press: 190x11,10,10
    Calves: 220x3x20

    Push:
    DB Bench: 80sx5,5,4
    Fixed BB OHP: 80x8,8,7
    Incline Db Bench: 55sx10,10,9
    Lat R: 15sx3x11
    Rope pressdown: 42.5x3x10

    Pull
    BW Pullup: 10,9,9
    DB Rows: 60x3x6
    Lat Pulldown: 140x3x12
    Iso-Lat Row: 220x3x11
    EZBar Curl: 30x3x15

    Leg
    Front Squat: 135x3x6
    Rollouts: 16,16,11
    Single-leg press: 190x11,11,10
    Calves: 230x3x18
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  11. #161
    Gunga Galunga banjoman23's Avatar
    Join Date: Dec 2012
    Age: 40
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    banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000)
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    Push:
    DB Bench: 80sx3x5
    Fixed BB OHP: 80x3x8
    Incline Db Bench: 55sx10,10,9
    Lat R: 15sx3x11
    Rope pressdown: 42.5x3x10

    Pull
    BW Pullup: 10,9,8
    DB Rows: 60x3x6
    Lat Pulldown: 160x10,9,9
    Iso-Lat Row: 230x3x10
    EZBar Curl: 40x8,8,9

    Leg
    Front Squat: 155x5,4,4
    Single-leg press: 190x3x11
    Calves: 230x3x19
    Rollouts: 3x16

    Push:
    DB Bench: 80sx3x5
    Fixed BB OHP: 80x3x8
    Incline Db Bench: 55sx10,9,10
    Lat R: 15sx12,11,11
    Rope pressdown: 42.5x3x10
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  12. #162
    Gunga Galunga banjoman23's Avatar
    Join Date: Dec 2012
    Age: 40
    Posts: 1,390
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    banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000)
    banjoman23 is offline
    Took a deload week off.
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  13. #163
    Gunga Galunga banjoman23's Avatar
    Join Date: Dec 2012
    Age: 40
    Posts: 1,390
    Rep Power: 17204
    banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000)
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    Week 10

    Pull
    BW Pullup: 10,9,8
    DB Rows: 60x3x6
    Lat Pulldown: 160x10,9,9
    Iso-Lat Row: 230x3x10
    EZBar Curl: 40x9,8,8

    Leg
    Front Squat: 155x5,5,4
    Single-leg press: 190x3x11
    Calves: 230x20,20,19
    Rollouts: 3x16

    Push:
    DB Bench: 80sx3x3 boo
    Fixed BB OHP: 80x7,8,6
    Incline Db Bench: 55sx10,7,7 boo
    Lat R: 15sx11,11,10
    Rope pressdown: 42.5x3x10

    Pull
    BW Pullup: 10,8,9
    DB Rows: 60x3x6
    Lat Pulldown: 160x10,9,9
    Iso-Lat Row: 230x10,10,9
    EZBar Curl: 40x8,7,6 boo

    My usual sub-par week after a week off, but not too bad
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  14. #164
    Gunga Galunga banjoman23's Avatar
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    Age: 40
    Posts: 1,390
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    banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000)
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    Week 11

    Leg
    Front Squat: 135x3x6
    Single-leg press: 190x3x12
    Calves: 230x3x12
    Rollouts: 3x16

    Push:
    DB Bench: 80sx4,5,4
    Fixed BB OHP: 80x8,8,7
    Incline Db Bench: 55sx8,8,6 boo
    Lat Raise Machine: 70x3x9
    Rope pressdown: 42.5x10,9,9

    Pull
    BW Pullup: 10,8,8
    Iso-Lat Row: 230x3x10
    Lat Pulldown: 160x10,10,9
    EZBar Curl: 40x3x10

    Only was able to get in 3 this week.
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  15. #165
    Gunga Galunga banjoman23's Avatar
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    banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000)
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    Week 12

    I didn't log them, but only was able to get in two workouts. Work stuff. Guess I'll call it a deload.
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  16. #166
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    Age: 40
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    banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000)
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    Week 13

    Pull
    BW Pullup: 9,9,8
    Iso-Lat Row: 230x3x10
    Lat Pulldown: 160x10,10,9
    EZBar Curl: 40x10,9,8

    Leg
    Front Squat: 135x7,7,6
    Single-leg press: 200x11,10,10
    Calves: 240x3x19
    Rollouts: 3x16

    Push:
    DB Bench: 80sx3x4 boo
    Fixed BB OHP: 80x3x8
    Incline Db Bench: 55sx9,9,7
    Lat Raise Machine: 70x3x9
    Rope pressdown: 42.5x10,10,9
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  17. #167
    Gunga Galunga banjoman23's Avatar
    Join Date: Dec 2012
    Age: 40
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    banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000) banjoman23 is a splendid one to behold. (+10000)
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    Week 14

    Pull
    BW Pullup: 3x9
    Iso-Lat Row: 230x3x10
    Lat Pulldown: 160x10,9,10
    EZBar Curl: 40x10,10,8

    Leg
    Front Squat: 135x7,7,8
    Rollouts: 16,16,12 grr
    Calves: 240x3x20
    Single-leg press: 200x3x12

    Push:
    80sx3x4
    Boss called about an emergency at work had to stop there.

    Very busy week at work so only two workouts this week. That's not gonna cut it. But work's settling down, so that's good.
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  18. #168
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    Week 15

    Push:
    DB Bench: 80sx3x4
    Fixed BB OHP: 80x3x8
    Incline Db Bench: 55sx10,9,6
    Lat Raise Machine: 70x9,9,10
    Rope pressdown: 42.5x10,10,9

    Pull
    BW Pullup: 9,9,8
    Iso-Lat Row: 230x3x10
    Lat Pulldown: 160x10,10,9
    EZBar Curl: 40x8,8,7

    Leg
    Front Squat: 145x3x5
    Rollouts: 3x16
    Single-leg press: 200x3x12
    Calves: 240x3x20

    Push:
    DB Bench: 80sx2,4,4 (was working on form, back arch)
    Fixed BB OHP: 80x8,9,8
    Incline Db Bench: 55sx9,9,10
    Lat Raise Machine: 70x9,9,10
    Rope pressdown: 42.5x10,10,9

    Pull
    BW Pullup: 3x9
    Iso-Lat Row: 230x3x10
    Lat Pulldown: 160x3x9
    EZBar Curl: 40x10,9,stopped

    That's more like it, 5 workouts this week, good effort at each.
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    Week 16

    Leg
    Front Squat: 145x3x5
    Rollouts: 16,16,13
    Single-leg press: 200x3x12
    Calves: 240x3x20

    Push:
    DB Bench: 80sx3,4,4
    Fixed BB OHP: 80x3x9
    Incline Db Bench: 55sx8,9,7
    Lat Raise Machine: 70x9,10,10
    Rope pressdown: 42.5x10,10,9

    Pull
    Wide Grip Pullup: 9,8,7
    Iso-Lat Row: 230x3x10
    Lat Pulldown: 160x3x9
    EZBar Curl: 3 sets of something, forgot to log

    Leg
    Rollouts: 4x16
    Calves: 240x3x20
    Front Squat: 145x3x5
    Single-leg press: 200x3x12

    That was pre-holiday, then took Christmas week off, call it a deload.
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    Week 17

    Push:
    DB Bench: 80sx3x4
    Fixed BB OHP: 80x3x9
    Incline Db Bench: 55sx9,8,9
    Lat Raise Machine: 70x3x10
    Rope pressdown: Ran out of time

    Pull
    Wide Grip Pullup: 9,9,8
    Iso-Lat Row: 230x3x10
    Lat Pulldown: 160x3x9
    EZBar Curl: 40x10,10,8
    Rollouts: 16,16,10

    Leg
    Front Squat: 145x3x5
    Single-leg press: 210x3x10
    Calves: 240x3x20

    Some bad low back issues after leg day. The timing was like DOMS, OK for the day then bad 1-3 days after, peaking at 2 days. But it didn't feel like DOMS at all, something worse. The low back has been one of those lingering things for a while, but it reached a tipping point this time. I'm going to consider some major changes.
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    Week 18

    Push:
    DB Bench: 80sx3x4
    Fixed BB OHP: 80x3x9
    Incline Db Bench: 55sx10,9,7
    Lat Raise Machine: taken
    Rope pressdown: 42.5x10,10,9

    Pull
    Pullup: 9,9,8
    Rollouts: 3x16
    Iso-Lat Row: 230x11,11,10
    Lat Pulldown: 160x9,9,8
    EZBar Curl: Ran out of time

    Leg
    Single-leg press: 210x11,10,10
    Calves: 250x3x18
    Mile Repeats

    Push:
    DB Bench: 80sx4,4,3
    Fixed BB OHP: 80x3x9
    Incline Db Bench: 55sx10,10,7
    Lat Raise Machine: 70x11,11,10
    Rope pressdown: 42.5x10,10,9

    Pull
    Pullup: 3x9
    Iso-Lat Row: 230x11,11,10
    Lat Pulldown: 160x3x9
    EZBar Curl: 40x10,8,7

    The back pain came back real strong again, this time after pull day Tuesday. Hey look, it was after leg day last week when I did rollouts, and after pull day this week when I did rollouts. Eureka! Stopping those for now. I love them, best ab workout I've found, but man it'll be nice to not have a nagging back issue again, assuming that's it. Pretty hopeful I found it.
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  22. #172
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    Week 19:

    Leg
    Single-leg press: 210x11,10,10
    Calves: 250x3x18
    8 mi run

    Push:
    DB Bench: 80sx4,4,5
    Fixed BB OHP: 80x9,9,8
    Incline Db Bench: 55sx10,10,7
    Lat Raise Machine: 70x3x11
    Rope pressdown: 42.5x10,10,9

    Pull
    Pullup: 3x9
    Iso-Lat Row: 230x3x11
    Lat Pulldown: 160x3x9
    EZBar Curl: 40x10,10,11

    Leg
    Single-leg press: 210x3x11
    Calves: 250x3x18
    Mile Repeats

    Back's fine. It feels good to feel good again. I might try to add front squats back in next week, since it was almost certainly the rollouts.
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    Week 20

    Push:
    DB Bench: 80sx5,4,3
    Fixed BB OHP: 80x9,8,7
    Incline Db Bench: 55sx8,9,8
    Lat Raise Machine: 70x3x12
    Rope pressdown: 42.5x10,11,8

    Pull
    Pullup: 9,8,9
    Iso-Lat Row: 230x11,11,12
    Lat Pulldown: 160x3x9
    EZBar Curl: 40x10,11,11

    Leg
    Front squat: 145x3x5
    Single-leg press: 210x3x11
    Calves: 250x3x18
    Mile Repeats

    Push:
    DB Bench: 80sx5,4,3
    Fixed BB OHP: 80x8,9,8
    Incline Db Bench: 55sx8,8,6
    Lat Raise Machine: 70x3x12
    Rope pressdown: 42.5x3x10

    Some back pain after front squats, though not as bad as before. Must've been a combo of those plus rollouts. Removing both for now. I always tell beginners that getting and staying 100% healthy and pain-free is most important, so I'll abide by that advice. I'll probably add a different ab exercise, like hanging leg raises, soon.
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    Week 21

    Pull
    Pullup: 3x9
    Iso-Lat Row: 230x11,12,12
    EZBar Curl: 40x11,11,10
    Lat Pulldown: 160x9,9,8

    Leg
    Single-leg press: 210x3x12
    Calves: 250x18,18,19
    Mile Repeats

    Push:
    DB Bench: 80sx4,4,3
    Fixed BB OHP: 80x9,8,9
    Incline Db Bench: 55sx11,10,6
    Lat Raise Machine: 90x3x10
    Rope pressdown: 42.5x3x10
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  25. #175
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    Week 22

    Pull
    Pullup: 9,8,9
    Iso-Lat Row: 230x3x12
    Lat Pulldown: 160x3x9
    EZBar Curl: 40x12,10,8

    Leg
    Single-leg press: 210x3x12
    Calves: 250x3x18
    Mile Repeats

    Push:
    DB Bench: 80sx4,3,3
    Fixed BB OHP: 80x9,8,8
    Incline Db Bench: 55sx9,9,8
    Lat Raise Machine: 90x8,9,10
    Rope pressdown: 42.5x3x10

    Pull
    Pullup: 9,8,8
    Iso-Lat Row: 230x3x12
    EZBar Curl: 40x3x12
    Lat Pulldown: 160x9,9,10

    Backsliding a little, but four solid workouts this week and everything feels good.
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    Week 23

    Leg
    Single-leg press: 230x3x10
    Calves: 250x3x18
    Mile Repeats
    Hanging Leg Raise: 3x12

    Push:
    DB Bench: 80sx4,3,4
    Fixed BB OHP: 80x10,9,8
    Incline Db Bench: 55sx9,8,7
    Lat Raise Machine: 90x3x10
    Rope pressdown: 42.5x10,10,9

    Pull
    Pullup: 9,9,8
    Iso-Lat Row: 230x3x12
    EZBar Curl: 40x3x12
    Lat Pulldown: 160x3x9
    Curls: Skipped, time

    Only 3 workouts this week, sick kid. Feels like time for a de-load.
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    Week 24

    Push:
    DB Bench: 80sx3,4,3
    Fixed BB OHP: 80x8,9,8
    Incline Db Bench: 55sx9,8,7
    Lat Raise Machine: 90x3x10
    Rope pressdown: 42.5x10,10,9

    Pull
    Pullup: 9,8,9
    Iso-Lat Row: 240x3x10
    Lat Pulldown: 160x9,9,8
    EZBar Curl: 40x12,10,9

    Leg
    Single-leg press: 230x11,10,10
    Calves: 250x19,18,18
    Mile Repeats

    Took a week off for a deload.

    Then the next week was less workout time than I wanted due to illness, kids' snow days, work stuff, etc. Grrrr...Would've pushed deload a week had I been able to anticipate.
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    Week 25

    Push:
    DB Bench: 80sx3,2,3
    Fixed BB OHP: 80x9,8,9
    Incline Db Bench: 55sx10,7,5
    Lat Raise Machine: 90x3x10
    Rope pressdown: 42.5x10,10,9

    Pull
    Pullup: 9,8,9
    Iso-Lat Row: 240x3x10
    Lat Pulldown: 160x3x9
    EZBar Curl: 40x10,10,9

    Leg
    Single-leg press: 230x11,10,10
    Calves: 250x3x19
    Mile Repeats

    Push
    DB Bench: 80sx4,2,2
    Fixed BB OHP: 80x8,9,8
    Incline Db Bench: 55sx7,8,7
    Lat Raise Machine: 80x3x10
    Rope pressdown: 42.5x10,10,9

    Pull
    Pullup: 9,9,8
    Iso-Lat Row: 240x11,11,10
    Lat Pulldown: 160x3x9
    EZBar Curl: 40x10,10,8

    Five workouts is a really good week for me these days, but my presses are clearly backsliding. Time to switch things up on push day.
    Last edited by banjoman23; 03-11-2019 at 02:47 PM.
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    Week 26

    Leg:
    13 miler
    HLR 3x13

    Push:
    DB Bench: 70sx3x7
    Fixed BB OHP: 80x7,8,6
    Fly machine: 85x3x12
    Lat Raise Machine: 80x3x10
    Rope pressdown: Skipped

    Pull
    Pullup: 10,9,8
    Iso-Lat Row: 240x11,11,10
    Lat Pulldown: 160x11,10,10
    EZBar Curl: 40x12,11,11

    Leg
    Single-leg press: 230x3x11
    Calves: 250x3x19
    HLR 3x12
    Mile Repeats

    Push
    DB Bench: 70sx7,8,7
    Fixed BB OHP: 80x9,9,8
    Fly machine: 85x3x12
    Lat Raise Machine: 80x3x10
    Rope pressdown: 42.5x10,11,10

    Hey look at that, all 5 workouts 2 weeks in a row. And everything feels good too, nothing nagging to complain about. Well, other than my weak lifts of course, but that's just a given with me. With my running and lifestyle, I'm probably just always gonna be that way, and I'm fine with it.
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    Week 27

    Pull
    Pullup: 9,8,9
    Iso-Lat Row: 240x3x11
    Lat Pulldown: 160x11,10,11
    EZBar Curl: 40x11,11,12

    Leg
    Single-leg press: 230x3x11
    Calves: 250x3x19
    HLR 3x13

    Push
    DB Bench: 70sx8,7,8
    Fixed BB OHP: 80x9,9,8
    Fly machine: 90x3x10
    Lat Raise Machine: 80x3x10
    Rope pressdown: 42.5x11,11,10

    Pull
    Pullup: 9,8,9
    Iso-Lat Row: 240x3x11
    Lat Pulldown: 160x11,machine got taken, was supersetting
    EZBar Curl: 40x12,11,10

    Leg
    Mile Repeats
    HLR 3x13
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