F5 upper/lower split

**Anthony21** · 01-25-2021, 08:10 PM

In to see that RM-3 set up

**TAWS6** · 01-26-2021, 12:00 PM

Lifts all went well. I feel like I'm getting stronger but now its time to cut lol. I did some overhead pressing with the loadable db's. I feel these are superior to the barbell ohp so on push day that's a sub ill make. Its a bit awkward with the massive loadable dbs but ill get use to it I guess.

Incline press 175x5, 175x5, 175x5
Pendlay row 185x6, 185x6, 185x6
DB bench press 75x8, 75x8, 75x8
Lat pulldown 180x8, 180x8, 180x8
DB overhead press 35x8, 35x8
Reverse fly 20x10, 20x10, 20x10
Barbell curl 65x8, 65x8, 65x8

**TAWS6** · 01-26-2021, 12:01 PM

Originally Posted by Anthony21

In to see that RM-3 set up

Unfortunately I won't be setting it up for a while since I'm moving into a bigger house soon. I don't want to put it together twice. For the time being I'm using my squat stand for pretty much everything.

**TAWS6** · 01-28-2021, 11:45 AM

Yesterday was day one of the 4 week cut.

Legs
Db lunge 55x10, 55x10,
Db RDL 55x10, 55x10, 55x10
Leg ext 60x10, 60x10, 60x10
Leg curl 60x10

**Anthony21** · 01-28-2021, 12:36 PM

Originally Posted by TAWS6

Unfortunately I won't be setting it up for a while since I'm moving into a bigger house soon. I don't want to put it together twice. For the time being I'm using my squat stand for pretty much everything.

Ahh well, that makes sense. At least you'll have a sweet power rack for your new house.

**TAWS6** · 01-29-2021, 11:17 AM

Weight 186 lbs. DB ohp went okay. Going to can the barbell ohp and face pulls for a while since I feel that they are bothering my shoulders for some reason. Switching to close grip bench for a while too.

Push
Bench press 205x5, 205x5, 205x5
Db OHP 45x8, 45x8, 45x8
Db fly 35x10, 35x10, 35x10
Overhead tri 35x10, 35x10, 35x10
Lateral 20x10, 20x10, 20x10

**TAWS6** · 01-30-2021, 12:10 PM

Weight 185lbs.

Pull
Pendlay row 190x5, 190x5, 190x5
Lat pulldown 180x8, 180x5, 180x5
DB row 75x8, 75x8, 75x8
Reverse fly 20x10, 20x10, 20x10
Hammer curl 35x8, 35x8, 35x8
DB curl 20x10

**TAWS6** · 02-01-2021, 02:28 PM

Light squat day. Narrow stance, paused.

Lower
Squat 245x5, 245x5, 245x5
DB RDL 55x10, 55x10, 55x01
DB lunge 55x10, 55x10
Leg ext 60x12, 60x12, 60x12
Leg curl 60x12, 60x12, 60x12
Calf/abs

**TAWS6** · 02-02-2021, 12:15 PM

Low energy today. Struggled to finish the workout.

Upper
Incline press 175x6, 175x6, 175x6
Lat pulldown 180x10, 180x10, 180x10
DB flat press 75x10, 75x10, 75x10
DB row 75x10, 75x10, 75x10
Reverse fly 20x10, 20x10, 20x10
Barbell curl 65x10, 65x10, 65x10

**TAWS6** · 02-04-2021, 11:17 AM

Light

Legs
DB lunge 55x10, 55x10,
DB RDL 55x10, 55x10, 55x10
Leg ext 60x12, 60x12, 60x12
Leg curl 60x12, 45x12, 45x12
Calf,ab

**TAWS6** · 02-05-2021, 11:22 AM

Down 3 lbs. Easy push day. Losing the desire to lift heavy lol.

Push
Bench press 205x6, 205x6, 205x6
DB OHP 45x10, 45x10, 45x10
DB fly 35x10, 35x10, 35x10
Tri overhead ext 35x12, 35x12, 35x12
Lateral 20x12, 20x12, 20x12

**TAWS6** · 02-06-2021, 11:20 AM

Pull
Pendlay row 190x6, 190x5, 190x4
Lat pulldown 180x12, 180x12, 180x12
DB row 75x10, 75x10, 75x10
Reverse fly 20x12
Hammer curl 35x12, 35x12, 35x12
DB curl 20x12

**TAWS6** · 02-08-2021, 11:40 AM

Lower
Squat 245x6, 245x6, 245x6
DB RDL 55x12, 55x12, 55x12
DB lunge 35x12, 35x12, 35x12
Leg curl 45x12, 45x12, 45x12
Calf/ab

**TAWS6** · 02-09-2021, 11:20 AM

Upper
Incline press 180x5, 180x5, 180x5
Lat pull down 180x8, 180x8, 180x8
Db flat press 75x8, 75x8, 75x8
Db row 75x8, 75x8, 75x8
Reverse fly 20x10, 20x10, 20x10
Barbell curl 65x8, 65x8, 65x8

**TAWS6** · 02-11-2021, 11:04 AM

Weight 183 lbs. Light day. Been feeling better with the heavy/light setup.

Legs
DB lunge 35x10, 35x10, 35x10
DB RDL 55x8, 55x8, 55x8
Leg ext 60x10, 60x10, 60x10
Leg curl 45x10, 45x10, 45x10
Calf/abs

**TAWS6** · 02-12-2021, 09:49 AM

Push
Bench press 210x5, 210x5, 210x5
DB OHP 35x8, 35x8, 35x8
Db fly 35x10, 35x10, 35x10
Overhead tri 35x10, 35x10, 35x10
Lateral 20x10, 20x10, 20x10

**TAWS6** · 02-13-2021, 11:29 AM

Pull
Pendlay row 190x6, 190x5
Lat pulldown 180x8, 180x8, 180x8
DB row 80x8, 80x8, 80x6
Reverse fly 20x10, 20x10, 20x10
Hammer curl 35x10, 35x10, 35x10
DB curl 20x10

**TAWS6** · 02-15-2021, 01:03 PM

Considering going to a full blown light/heavy setup. upper light, lower heavy, legs light, push heavy, pull heavy.

Lower
Squat 255x5, 255x5, 255x5
DB RDL 35x10, 35x10, 35x10
DB lunge 35x10, 35x10, 35x10
Leg curl 45x10, 45x10, 45x10
Calf/ab

**TAWS6** · 02-16-2021, 11:26 AM

Upper (light)
Incline press 135x8, 135x8, 135x8
Lat pulldown 180x12, 180x12, 180x12
Db flat press 45x12, 45x12, 45x12
DB row 80x8, 80x8, 80x8
Reverse fly 20x10, 20x10, 20x10
Barbell curl 65x8, 65x8, 65x8

**TAWS6** · 02-16-2021, 01:07 PM

5 days of rest. Switched to a light/heavy setup to make a few days easier to get threw. Mainly the upper day.

**TAWS6** · 02-22-2021, 11:29 AM

Lower
Squat 255x5, 255x5, 255x5
Db RDL 55x8, 55x8, 55x8
Db lunge 35x8, 35x8, 35x8
Leg curl 45x10, 45x10, 45x10
Calf, abs

**TAWS6** · 02-23-2021, 10:54 AM

Weight 182 lbs. I'm going to cut for another 1-2 weeks. I should hit 12-13 percent by then. Any lower and I'll start to lose strength. Weight actually was 179 lbs a few days ago. I didn't eat much after getting the second vaccine shot.

Upper (light)
Incline press 135x8, 135x8, 135x8
Lat pulldown 180x10, 180x10, 180x10
Db flat press 35x10, 35x10, 35x10
Db row 35x10, 35x20, 35x10
Reverse fly 20x10, 20x10, 20x10
Barbell curl 65x10, 65x10, 65x10

**TAWS6** · 02-25-2021, 10:50 AM

Legs (light)
DB RDL 55x10, 55x10, 55x10
DB lunge 35x10, 35x10
Leg curl 45x10, 45x10, 45x10
Leg ext 60x10, 60x10, 60x10
Calf/ab

**TAWS6** · 02-26-2021, 11:13 AM

Weight 182lbs

Push
Bench press 215x5, 215x5, 215x5
Incline press 155x5, 155x5, 155x5
Db fly 35x8, 35x8, 35x8
Overhead tri ext 35x8, 35x8, 35x8
Lateral 20x10, 20x10, 20x10

**TAWS6** · 02-27-2021, 11:28 AM

Weight 182 lbs.

Pull
Pendlay row 170x5, 170x5, 170x5
Lat pulldown 180x8, 180x8, 180x8
Db row 85x8, 85x5, 85x8 PR*
Reverse fly 20x10, 20x10, 20x10
Hammer curl 40x10, 40x10, 40x10
Db curl 20x10

**TAWS6** · 03-01-2021, 10:59 AM

Low volume day. One week left of cutting. Will be 6 weeks total cut. Hopefully I can hit 179-180ish.

Lower
Squat 255x5, 255x5
DB RDL 55x10, 55x10, 55x10
DB lunge 35x12, 35x12, 35x12
Leg curl 45x12

**TAWS6** · 03-02-2021, 11:11 AM

Upper (light)
Incline press 135x9, 135x9, 135x9
Lat pulldown 180x12, 180x12, 180x12
Db flat press 45x12, 45x12, 45x12
Db row 45x12, 45x12, 45x12
Reverse fly 20x10, 20x10, 20x10
Barbell curl 65x10, 65x10, 65x10

**TAWS6** · 03-04-2021, 10:55 AM

Legs (light)
DB RDL 55x12, 55x12, 55x12
DB lunge 35x12, 35x12
Leg ext 45x12
Leg curl 45x12

**TAWS6** · 03-05-2021, 11:41 AM

Weight 180 lbs

Push
Bench press 215x6, 215x6, 215x6
Incline press 155x6, 155x6, 155x6
Db fly 35x10, 35x10, 35x10
Overhead tri 35x12, 35x12, 35x12
Lateral raise 20x12, 20x12, 20x12

**TAWS6** · 03-06-2021, 11:39 AM

Pull
Pendlay row 170x6, 170x6, 170x6
Lat pulldown 180x12, 180x10, 180x10
DB row 85x10, 85x10, 85x10
Reverse fly 20x12, 20x12
Hammer curl 40x12, 40x12
DB curl 20x12

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