Easy lifts. Eating maintenance calories for a few weeks then going back to specialization + a small surplus.
Lower (strength)
Squat 245x5, 245x5
Db rdl 80x8, 80x8, 80x5
Leg ext 45x8
Db calf raise 80x10
|
Thread: F5 upper/lower split
-
09-07-2021, 10:52 AM #391
-
09-08-2021, 10:21 AM #392
-
-
09-13-2021, 05:46 PM #393
End of cut 172 lbs at 10 percent
Pretty much where I want to be. Surplus incoming October 1st. Everything moving easy.
Upper strength
Bench 215x5, 215x5, 215x5
Pendlay row 145x8, 145x8, 145x8
Db flies 40x8, 40x8, 49x8
Pull up body weight 2x5
Barbell curl 65x8, 65x8, 65x8
Lateral raise 20x10, 20x10, 20x8
Hammer curl 40x8Last edited by TAWS6; 09-13-2021 at 05:55 PM.
-
09-14-2021, 07:17 PM #394
-
09-16-2021, 11:20 AM #395
Upper day and progress update
Upper volume
Incline press 135x10, 135x10, 135x10
Lat pull down 55x12, 55x12, 55x12
Db flat press 90x12, 90x12, 90x12
Row 90x12, 90x12, 90x12
Barbell curl 55x10, 55x10, 55x10
Tri overhead ext 35x10, 35x10, 35x10
End of cut status
body weight 175 lbsLast edited by TAWS6; 05-20-2022 at 01:54 PM.
-
09-17-2021, 01:11 PM #396
-
-
09-17-2021, 01:17 PM #397
Should be starting full blown specialization phases again soon.
Spec cycles chest/quads
Upper (chest) mon/thur
Bench press/incline 5x5
Db incline/flat press 3x12
Row/pull down 2x6-8
Lateral raise/upright row 2x10
Barbell curl 1x10
Tri iso 1x10
Lower (quads) tues/fri
Squat/lunge 5x5
Leg extension 3x12
Db rdl 2x6-8
Calf’s/abs 1x12Last edited by TAWS6; 10-04-2021 at 11:51 AM.
-
09-20-2021, 11:39 AM #398
Spec cycles day one
Weight 173 lbs. started specialization for chest today. Doing one more bulk to hit that genetic limit. Started light and easy.
Upper chest
Bench press 205x5, 205x5, 205x5, 205x5, 205x5
Incline Db fly 35x12, 35x12, 35x12
Pendlay row 135x5, 135x5
Lateral raise 20x10, 20x10
Barbell curl 55x10
Tri overhead ext 35x10
-
09-21-2021, 10:07 AM #399
-
09-23-2021, 11:41 AM #400
-
-
09-24-2021, 11:35 AM #401
-
09-27-2021, 02:25 PM #402
-
09-28-2021, 11:39 AM #403
-
09-30-2021, 11:45 AM #404
-
-
10-01-2021, 01:01 PM #405
-
10-04-2021, 12:22 PM #406
-
10-05-2021, 01:14 PM #407
-
10-07-2021, 10:17 AM #408
-
-
10-08-2021, 12:41 PM #409
-
10-11-2021, 11:22 AM #410
-
10-12-2021, 11:24 AM #411
-
10-14-2021, 11:28 PM #412
-
-
10-15-2021, 10:13 AM #413
-
10-18-2021, 12:05 PM #414
-
10-19-2021, 10:40 AM #415
-
10-21-2021, 11:02 AM #416
-
-
10-22-2021, 11:32 AM #417
-
10-23-2021, 05:02 PM #418
Mapping out next spec cycle
Starting Back/Ham specialization soon. Going to run it like this. Main goal is to get that Pendlay row up.
Upper 1 Back spec
Pendlay row 5x5
Lat pulldown 3x12
Bench press/Incline db press 2x6-8
Upright row/Lateral raise 2x6-8
Barbell curl 1x10
Tri iso 1x10
Lower Ham spec 1&2
RDL 5x5
Leg curl 3x10
Leg ext 2x8
Calf/abs
-
10-25-2021, 11:45 AM #419
-
10-26-2021, 08:43 PM #420
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158719
Looks like your cut did you, good man. Training is looking stout also bro. I'm thinking of starting back up on the intermediate Fierce 5. It's been a while since I ran that and think it might do me good, mentally as well, getting a break from 531 which kind of just gets boring to be honest.
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
Bookmarks