Back to Big

[RedExtreme]

Hello all!

I’ve been lifting on and off for a lot of my teenage and adult life (I’m early 20s), definitely more off than on. My longest stint of consistent lifting was just under a year, and in that time period I did get decently big. It’s been about a year since I’ve done any real lifting at this point. I started lifting again February 25th, 2019. Hopefully, this log will keep me more accountable.

I’m running a P/P/L/P/P split, don’t care about legs that much. The progression that I’m running for now is 5x5 on bench and squats, and 5x4-7 on seated dumbbell press. Everything else with the exception of face pulls and lighter dumbbell curls I run on a 4x7-11 rep range. For abs I’ll be doing most of my work on a weighted crunch machine, with some accessory work tossed in. I’ll also probably be switching up my leg routine here soon.

My current BW is 180.6 lbs at 6ft tall, the plan for now is to bulk for 8 months or 10 pounds, whichever happens first. Hopefully those two goals will coinicide.

Here’s what I’m running and my current lifts:
Push

Barbell Bench 5x5 165
Dumbbell OHP 5x5 50s
Barbell Incline 4x8 105
OR
Dumbbell Incline 4x9 45s
Shoulder Raise 4x7 25s
Weighted Dip 4x11 (no weight yet)
Cable Overhead Extension 4x9 70
Tricep Cable Pushdown 2xAMRAP

Pull

Barbell Row 5x5 180
Pull-ups 4x6
Cable Row 4x8 110
Lat Pulldown (neutral grip) 4x8 125
Face Pull 4x12 80
Dumbbell Curl 4x7 35s
Slow Dumbbell Curls Supinated 2x12 20s
Cable Curl 4x8 85

Legs

Squat 5x5 195
Seated Leg Curl 4x8 150
Lunges 4x8 30s
Calf Raises 4xAMRAP
Abs 4x9 130

If anyone’s got any suggestions or questions let me know, thanks for looking! I’m going to update this weekly or bi-weekly.

[RedExtreme]

Workout completed today:

Push

Barbell Bench 5x5 170
Dumbbell OHP 5x6 50s
Barbell Incline 4x9 105
Shoulder Raise 4x8 25s
Weighted Dip 4x7 10
Cable Overhead Extension 4x10 75
Tricep Pushdown 2x13 85
Chest Fly 4x8 8 (not sure what the weight is here)

[RedExtreme]

Did a pull workout today:

Barbell Row 5x5 180
Pull-ups 4x6 - Having some trouble progressing on these, but I feel like that's to be expected. Trying to do them with very strict form, then do a couple negatives after.
Cable Row 4x9 110
Lat Pulldown (neutral grip) 4x9 125
Face Pull 4x13 80
Dumbbell Curl 4x8 35s
Slow Dumbbell Curls Supinated 2x13 20s
Cable Curl 4x9 85

[RedExtreme]

Knocked my leg workout early this morning by necessity, had to go to AM PT. I feel much less strong in the morning, and squats definitely take it out of me. Here’s what I did:

Legs

Squat 5x5 205
Seated Leg Curl 4x9 150
Lunges 4x8 30s
Calf Raises 4xAMRAP
Abs 4x9 130

[RedExtreme]

Did my push workout today:

Barbell Bench 5x5 175 Failed on these. Bench was always a big struggle for me. I'll give myself three chances then deload and build back up.
Dumbbell OHP 5x7 50s
Barbell Incline 4x10 105
Shoulder Raise 4x9 25s
Weighted Dip 4x8 10
Cable Overhead Extension 4x11 75
Tricep Pushdown 2x14 85
Chest fly cable machine was broken today, so I did three sets on the pec dec which I seriously hate. Always strains my inner bicep. If it's out of commission still next time I may just skip these.

[RedExtreme]

Didn’t like posting everyday, I will try to post more than this though. Here’s what I did today:

Deadlift 3x5 255
Pull-ups 4x8 20lbs
Cable Row 4x7 140
Lat Pulldown 4xy 160
Face Pull 4x10 90
Hammer Curl 4x11 45s
Slow Dumbbell Curls Supinated 2x14 30s
Cable Curl 4x10 90

[RedExtreme]

Finally hit 205 for 5x5 one bench! Here’s what I did last Friday:

Barbell Bench 5x5 205
Barbell OHP 5x5 125
Barbell Incline 4x7 135
Shoulder Raise 4x10 30s
Weighted Dip 4x10 30
Cable Overhead Extension 4x8 100
Tricep Pushdown 2x12 95
Chest Fly 4x8 9

[RedExtreme]

Here’s what I did today:

Deadlift 3x5 265
Pull-ups 4x5 30
Cable Row 4x9 140
Lat Pulldown 4x9 160
Face Pull 4x12 90
Hammer Curl 4x8 50s
Slow Dumbbell Curls Supinated 2x11 35s
Cable Curl 4x7 100