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.
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.
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...
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
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.
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.
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.
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.
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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