F5 upper/lower split

**TAWS6** · 12-07-2021, 09:51 AM

Weight 180 lbs. run up week 2. Not really sure what weight to use here. Still pump city for now.

Lower calf spec
Standing raise 145x5, 145x5, 145x5, 145x5, 145x5
Seated raise 145x12, 145x12, 145x12
Db rdl 65x8, 65x8
Leg ext 70x8, 70x8
Abs

**TAWS6** · 12-08-2021, 03:06 PM

Going to go back to a phat style upper lower within the next few months. At this point I’m maintaining at best so it’s probably a good time to get strength back up. I think I’ve maxed out hypertrophy wise. I don’t really want to bulk and cut anymore either.

**TAWS6** · 12-09-2021, 11:30 AM

Bw 179 lbs at 11-12 %. Good pump day. 45 min workout. Switching to chins for more bicep involvement.

Upper arm spec
Close grip bench 135x5, 135x5, 135x5, 135x5, 135x5
Tri iso 35x12, 35x12, 35x12
Barbell curl 55x5, 55x5, 55x5, 55x5, 55x5
Reverse curl 45x12, 45x12, 45x12
Chest fly 40x8, 40x8
Upright row 65x6
Chins 1x6

**TAWS6** · 12-10-2021, 12:06 PM

Figured I’d just squat for maintenance instead of doing leg curls and extensions.

Lower calf spec
Standing raise 155x5, 155x5, 155x5, 155x5, 155x5
Seated raise 155x12, 155x12, 155x12
Squats 225x6

**TAWS6** · 12-13-2021, 11:23 AM

De load
Upper arm spec
Close grip bench 135x5, 135x5, 135x5, 135x5, 135x5,
Tri iso 35x12, 35x12, 35x12
Barbell curl 55x5, 55x5, 55x5, 55x5, 55x5
Reverse curl 45x12, 45x12, 45x12
Db fly 40x8, 40x8
Db row 60x8, 60x8
Upright row 65x8, 65x6

Easy bro day. Bw= 178 lbs. I think this may be my perfect weight. Not too skinny not too fat.

**TAWS6** · 12-14-2021, 11:14 AM

Weight 179. These are def the most boring muscle groups to train. Last day of run up / de load

Lower calf spec
Standing raise 155x5, 155x5, 155x5, 155x5, 155x5
Seated raise 155x12, 155x12, 155x12
Leg extension 70x8
Leg curl 25x8, 25x8

**TAWS6** · 12-16-2021, 10:19 AM

Upper arm spec
Close grip bench 145x5, 145x5, 145x5, 145x5, 145x5
Tri iso 40x12, 40x12, 40x12
Barbell curl 70x5, 70x5, 70x5, 70x5, 70x5
Reverse curl 50x12, 50x12, 50x12
Chest fly 40x8, 40x8
Upright row 70x8, 70x6
Chins 180x6

**TAWS6** · 12-17-2021, 11:00 AM

Easy day. Next lower day I need to up the weights more. 178 lbs morning weight

Lower calf spec
Standing raise 185x5, 185x5, 185x5, 185x5, 185x5
Seated raise 185x12, 185x12, 185x12
Squat 225x6

**TAWS6** · 12-20-2021, 11:57 AM

Upper arm spec
Close grip bench 155x5, 155x5, 155x5, 155x5, 155x5
Tri iso 55x12, 55x12, 55x12
Barbell curl 70x5, 70x5, 70x5, 70x5, 70x5
Reverse curl 50x12, 50x12, 50x12
Db fly 40x10
Db row 60x8

**TAWS6** · 12-21-2021, 10:15 AM

Weight 179

Lower calf spec
Standing raise 225x5, 225x5, 225x5, 225x5, 225x5
Seated raise 205x12, 205x12, 205x12
Db rdl 65x8, 65x8
Leg extension 70x8, 70x8

**TAWS6** · 12-23-2021, 11:55 AM

Upper arm spec
Close grip bench 160x5, 160x5, 160x5, 160x5, 160x5
Tri iso 45x12, 45x12, 45x12
Barbell curl 75x5, 75x5, 75x5, 75x5, 75x5
Reverse curl 55x12, 55x12, 55x12
Db fly 40x10
Upright row 65x8
Chins 180x6

**TAWS6** · 12-24-2021, 10:41 AM

Lower calf spec
Standing raise 245x5, 245x5, 245x5, 245x5, 245x5
Seated raise 205x12, 205x12, 205x12
Leg extension 70x8
Db rdl 65x8, 65x6

**TAWS6** · 12-27-2021, 10:59 AM

Weight 180 lbs at about 12%

Upper arm spec
Close grip bench 165x5, 165x5, 165x5, 165x5, 165x5
Tri iso 50x12, 50x12, 50x12
Barbell curl 80x5, 80x5, 80x5, 80x5, 80x5
Reverse curl 60x12, 60x12, 60x12
Db fly 40x8, 40x8
Pendlay row 135x6, 135x6
Upright row 65x6, 65x6

**TAWS6** · 12-28-2021, 10:08 AM

Lower calf spec
Standing raise 255x5, 255x5, 255x5, 255x5, 255x5
Seated raise 225x12, 225x12, 225x12
Squat 225x6, 225x6
Abs

**TAWS6** · 12-30-2021, 09:06 AM

Upper arm spec
Close grip bench 170x5, 170x5, 170x5, 170x5, 170x5
Tri iso 55x12, 55x12, 55x12
Barbell curl 85x5, 85x5, 85x5, 85x5, 85x5
Reverse curl 65x12,65x12,65x12
Db fly 40x10, 40x8
Lat pulldown 90x8, 90x8
Upright row 65x8

**TAWS6** · 12-31-2021, 02:32 PM

Lower calf spec
Standing raise 265x5, 265x5, 265x5, 265x5, 265x5
Seated raise 235x12, 235x12, 235x12
Db rdl 65x8, 65x6
Leg extension 70x8, 70x8
Abs

**TAWS6** · 01-02-2022, 11:17 AM

One week before I make the switch to shoulder/quad specialization.

Template

Upper shoulder spec
Upright row 5x5
Lateral raise 3x12
Bench press/ incline 2x6
Pendlay row/ pulldown 2x6-8
Barbell curl 1x10
Tri iso 1x10

Lower quad spec
Squat/ lunge 5x5
Leg extension 3x12
Db rdl 2x8
Calf/ abs

**TAWS6** · 01-03-2022, 10:45 AM

Weight 181. Easy lift day overall. Probably because weight is going up.

Upper arm spec
Close grip bench 175x5, 175x5, 175x5, 175x5, 175x6
Tri iso 60x12, 60x12, 60x12
Barbell curl 90x5, 90x5, 90x5, 90x5, 90x5
Reverse curl 65x12, 65x12, 65x12
Db fly 40x10, 40x8
Pendlay row 135x6, 135x6
Upright row 65x6

**TAWS6** · 01-04-2022, 01:12 PM

Lower calf spec
Standing raise 275x5, 275x5, 275x5, 275x5, 275x5
Seated raise 245x12, 245x12, 245x12
Db rdl 65x8
Leg extension 70x8

**TAWS6** · 01-06-2022, 01:42 PM

Upper arm spec
Close grip bench 180x5, 180x5, 180x5, 180x5, 180x5
Tri iso 65x12, 65x12, 65x12
Barbell curl 65x5, 70x5, 75x5, 80x5, 85x5
Reverse curl 55x12, 60x12, 65x12
Chest fly 40x10, 40x8
Lat pull down 65x10
Upright row 65x8

**TAWS6** · 01-07-2022, 11:17 AM

Lower quad spec
Squat 185x5, 185x5, 185x5, 185x5, 185x5
Leg extension 45x12, 45x12, 45x12
Db rdl 65x8, 65x8
Calf, abs

**TAWS6** · 01-10-2022, 11:10 AM

Weight 181 lbs. very easy wo. Going to bring shoulders up for 6 weeks then switch to chest/bench specialization.

Upper shoulder spec
Upright row 65x5, 65x5, 65x5, 65x5, 65x5
Lateral raise 10x12, 10x12, 10x12
Bench press 185x6
Pendlay row 135x6, 135 x6
Barbell curl 65x10
Tri iso 45x12

**TAWS6** · 01-11-2022, 11:35 AM

181 lbs. easy run up pump city wo.

Lower quad spec
Squat 185x5, 185x5, 185x5, 185x5, 185x5
Leg extension 45x12, 45x12, 45x12
Db rdl 65x8, 65x6
Calf, abs

**TAWS6** · 01-13-2022, 10:33 AM

Upper shoulder spec
Upright row 65x5, 65x5, 65x5, 65x5, 65x5
Lateral raise 10x12, 10x12, 10x12
Incline press 135x6, 135x6
Pull up 180x6
Barbell curl 65x10
Tri iso 45x10

**TAWS6** · 01-14-2022, 10:59 AM

182 lbs

Lower quad spec
Squat 185x5, 185x5, 185x5, 185x5, 185x5
Leg extension 45x12, 45x12
Db rdl 65x8
Calf, abs

**TAWS6** · 01-17-2022, 11:19 AM

Weight 182 lbs

Upper shoulder spec
Upright row 65x5, 65x5, 65x5, 65x5, 65x5
Lateral raise 10x12, 10x12, 10x12
Bench press 185x6, 205x6
Pendlay row 135x6
Barbell curl 65x10
Tri iso 45x6

**TAWS6** · 01-18-2022, 11:02 AM

Lower quad spec
Squat 185x5, 185x5, 185x5, 185x5, 185x5
Leg extension 45x12, 45x12, 45x12
Db rdl 65x8
Calf, ab

**TAWS6** · 01-20-2022, 10:53 AM

Upper shoulder spec
Upright row 65x5, 65x5, 65x5, 65x5, 65x5
Lateral raise 10x12, 10x12, 10x12
Bench press 205x6
Pull up 180x6
Barbell curl 65x10
Tri iso 45x10

**TAWS6** · 01-21-2022, 12:04 AM

No new gym stuff.. Thinking of finishing half the basement. I need a cool entertainment room down here I think. Tomorrow is the last de load week then back at it.

**TAWS6** · 01-21-2022, 10:34 AM

182 lbs. ending bulk soon.

Lower quad spec
Squat 185x5, 185x5, 185x5, 185x5, 185x5
Leg extension 45x12, 45x12, 45x12
Db rdl 65x8
Calf, abs

Thread: F5 upper/lower split

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