Registered User
B
Chin-ups hammer grip
BWx5,5,4
Rear Delts Flyes
8,5x14,13,13
DB Curls
8,5x9,9,8
Registered User
A
Incline DB Press
26x7
23,5x8
21x10
Decline CGBP
62,5x6
57,5x8
52,5x8
Lateral Raises
6x13,10,10
Skullcrushers
23,5x12,10,6
Registered User
B
Chair Pull-ups
3x8,8,6
BB Rows
55x5
50x6
45x8
Rear Delts Flyes
8,5x14,13,13
DB Curls
8,5x9,9,8
Box Squats
120x5
110x6
102,5x8
Got the week off so no jiu jitsu, I also started doing calisthenics so I dropped the chinups for bb rows since I will be doing chinups the days I do calisthenics. I can do 1 pull-up now, it's not the best form but it's better than nothing. I did the same workout than last time because It's been a while since I do them.
Registered User
Forgot to post this one, from 24/09:
B
Chair Pull-ups
8,8,6
BB Rows
55x5
50x6
45x8
Rear Delts Flyes
8,5x14,13,13
DB Curls
8,5x9,9,8
Box Squats
120x5
110x6
102,5x8
Today's workout:
A
Incline DB Press
21x8
18,5x10
16x12
Decline CGBP
60x6
55x8
50x10
Lateral Raises
6x10,10,9
Skullcrushers
23,5x8,8,7
One arm DB Shrugs
23,5x12,10,8
Registered User
B
BB Rows
57,5x5
52,5x6
47,5x8
Rear Delts Flyes
6x14,14,14
DB Curls
8,5x9,9,8
Bulgarian Splits Squats
13,5x5
11x6
8,5x8
Changed squats for bulgarian because warming up for squats was too long. Forgot I did 8,5 kg on rear delts last workout but the light weight felt better
Registered User
Yesterday's workout:
A
Incline DB Press
23,5x7
21x8
18,5x10
Decline CGBP
62,5x6
57,5x8
52,5x10
Lateral Raises
6x10,10,9
Skullcrushers
23,5x12,7,6
One arm DB Shrugs
23,5x13-11-9
Registered User
B
BB Rows
60x5
55x6
50x8
Rear Delts Flyes
6x15,15,14
DB Curls
8,5x9,9,9
Didn't do bulgarian splits squats because my knees were hurting, been playing a lot of basketball lately and also running. Will do them on thursday.
Registered User
B
Bulgarian Splits Squats
16x5
13,5x6
11x8
A
Incline DB Press
23,5x8
21x10
18,5x12
Decline CGBP
65x6
60x8
55x10
Lateral Raises
6x10,10,10
Skullcrushers
23,5x9,8,7
One arm DB Shrugs
23,5x14-12-10
Registered User
B
BB Rows
62,5x5
57,5x6
52,5x8
Rear Delts Flyes
6x16,16,16
DB Curls
8,5x9,9,10
I didn't do legs because my knee started to bother me.
Registered User
A
Incline DB Press
26x6
23,5x8
21x10
Decline CGBP
67,5x6
62,5xX
57,5x8-10 (I messed up changing the weights)
Lateral Raises
6x10,10,11
Skullcrushers
23,5x9,9,9
One arm DB Shrugs
26x12-10-8
Registered User
I'm changing routines to a brosplit for a little while, I designed this routine for my brother and I'm going to do it too.
It's 5 days a week and very minimalistic too.
Today's workout:
Arms
BB Curls
17,5x10,10,10
Skullcrushers
26,5x9,9,10
DB Curls
8,5x10,10,9
Overhead DB Ext
6x12,12,12
Registered User
Chest
Flat Bench
60x8,8,8
Incline DB Press
16x10,10,10
DB Flyes
6x12,12,12
Registered User
Back
Bb Rows
55x8,8,8
Seated Db Rows
11x10,10,10
Db Rows
8,5x12,12,12
Registered User
Shoulders
Ohp
40x7,7,6
Lateral Raises
6x10,10,9
Rear Delts Flyes
6x12,12,12
Db Shrugs
16x15,15,15
I'm gonna do legs tomorrow and then i'm supressing the routine into 3 days a week (same volume) so I can do 2 days of calisthenics.
Registered User
Chest/Tris
Bench Press
62,5x7,7,7
Incline DB Press
18,5x9,9,9
DB Flyes
8,5x12,12,12
Lateral Raises
6x11,11,11
Skullcrushers
26,5x10,10,8
Overhead DB Ext
8,5x8,8,8
Registered User
Back workout from last thursday:
BB Rows
57,5x8,8,8
T-Bar Rows
25x10,10,10
DB Rows
11x12,12,12
Rear Delts Flyes
6x13,13,12
DB Curls
8,5x10,10,8
Hammer Curls
6x8,8,8
Today legs workout:
Box Squats
100x6,6,6
Romanian DL
40x8,8,8
Reverse Lunges
8,5x10,10,10
Calves Raises
35x25,25,25
DB Curls
8,5x10,10,9
Hammer Curls
6x8,8,10
I'm tempted to workout 5 days a week like a push/pull/legs/push/pull maybe I will.
Registered User
Pull 1
OHP
40x6,6,6
BB Rows
60x6,6,7
T-Bar Rows
27,5x8,9,9
DB Rows
13,5x10,10,10
Farmer's Walk
18,5x3x45 sec
Rear Delts Flyes
6x13,13,13
Registered User
Push 2
Decline BP
60x8,8,8
Low Incline DB Press
18,5x10,10,10
Incline Flyes
8,5x13,13,13
CGBP
25x10,12,12
DB Skullcrushers
6x10,10,10
Lateral Raises
6x12,12,12
DB Shrugs
18,5x15,15,15
Registered User
Pull 2
T-Bar Rows
32,5x8,8,8
BB Rows
55x8,8,6
DB Rows
13,5x12,12,12
DB OHP
8,5x10,10,8
Rear Delts Flyes
6x14,14,14
BB Curls
17,5x9,9,9
Reverse Curls
11x12,12,12
Registered User
Push 1
Bench Press
62,5x8,8,8
Incline DB Press
18,5x10,10,10
DB Flyes
8,5x14,14,14
Lateral Raises
6x12,12,11
Skullcrushers
23,5x10,7,6 >been with this weight for too long gonna drop it and go from there
Overhead ext
6x10,10,10
Registered User
Legs
Box Squats
100x7,7,8
Romanian DL
40x10,10,10
Reverse Lunges
8,5x12,12,12
Calves Raises
40x25,25,25
DB Curls
8,5x10,10,10
Hammer Curls
6x10,10,8
Registered User
Pull 1
OHP
40x7,6,5
BB Rows
60x7,7,8
T-Bar Rows
27,5x10,10,10
DB Rows
13,5x11,11,11
Farmer's Walk
21x3x35 sec
Rear Delts Flyes
6x14.12,9
Registered User
Push 2
Decline BP
62,5x8,8,8
Low Incline DB Press
21x10,7,7
Incline Flyes
8,5x14,13,10
CGBP
25x12,12,12
DB Skullcrushers
6x11,10,6
Lateral Raises
6x13,12,10
DB Shrugs
21x12,12,12
Last edited by santisica; 11-16-2019 at 10:01 AM .
Registered User
Push 1
Bench Press
65x7,7,7
Incline DB Press
21x8,7,6
DB Flyes
8,5x15,14,9
Lateral Raises
6x12,9,6
Skullcrushers
18,5x10,10,10
Overhead ext
6x10,10,10
Registered User
Pull
OHP
40x6,6,4
BB Rows
60x6,6,7
T-Bar Rows
30x8,8,8
DB Rows
13,5x12,12,12
Rear Delts Flyes
6x15,12,10
Registered User
Legs
Box Squats
100x6,6,6
Romanian DL
42,5x10,10,10
Reverse Lunges
11x12,12,12
Calves Raises
45x20,20,20
DB Curls
8,5x10,8,5
Hammer Curls
6x9,7,6
Registered User
Upper
Decline BP
65x6,6,6
BB Rows Underhand
50x7,7,7
CGBP ss BB Curls W
27,5x12,12,12
16x12,12,12
Overhead BB Ext ss Seated DB Curls
16x12,12,12
6x11,9,8
DB Shrugs (rest pause)
21x15,5,5,5,5
Registered User
Chest/Tris
Bench Press
65x8,8,6
Incline DB Press
21x8,8,6
DB Flyes
8,5x15,15,13
Skullcrushers
18,5x12,11,8
Overhead ext
6x11,10,9
Lateral Raises
6x12,11,9
Registered User
Back/Shoulders
OHP
40x6,6,6
BB Rows
60x7,7,7
T-Bar Rows
30x10,10,10
DB Rows
16x10,9,9
Rear Delts Flyes
6x13,12,12
DB Shrugs
23,5x12,12,12,4
Registered User
Legs
Box Squats
100x7,7,8
Romanian DL
45x8,9,9
Reverse Lunges
13,5x10,10,10
Calves Raises
45x25,25,25
DB Curls
8,5x10,10,7
Hammer Curls
6x10,10,8
Posting Permissions
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts
Forum Rules
Bookmarks