F5 upper/lower split

[TAWS6]

Finally an easy day.

Lower
Squat 285
Db RDL 50
DB lunge 50
Leg curl 45
Calf/ab

[TAWS6]

Easy upper day.

Upper
Incline press 135
Lat pull down 145
Db flat bench 45
Db row 45
Face pull 90
Barbell curl 65

[TAWS6]

Weight 180 lbs. Starting to up the weights. Going to stick with LULPP for a few more months at least and begin working on my own custom program.

Legs
DL 315
Db lunge 50
Leg ext 50
Leg curl 45
Calf,ab

[TAWS6]

Push
Bench 235
OHP 95
Chest fly 45
Overhead extension 45
Lateral 25

[TAWS6]

Pull
Pendlay row 150
Lat pulldown 145
Db row 45
Face pull 90
Lateral 25
Hammer curl 35

[TAWS6]

Lower
Squat 285
Db RDL 50
Db lunge 50
Leg curl 45
Calf, ab

[TAWS6]

Easy 2 sec paused benching.

Upper
Incline press 135, 155*, 175*
Lat pulldown 145
Db flat press 50
Db row 50
Face pull 90
Curl 65

[TAWS6]

Legs
DL 315
Db lunge 50
Leg curl 45
Leg ext 50
Calf,ab

[TAWS6]

Push
Bench press 235, 245*
OHP 95
Db fly 45
Overhead tri ext 45
Lateral 25

[TAWS6]

Dropped down the weight for lateral raises to speed things up. Switched out hammer for db curls. Weight was 180 today which is a 2 lb gain this month. I'm pretty much happy with where i'm at. I'll probably get up to around 185-187 and then cut back down into the upper 170's.


Pull
Pendlay row 150
Lat pulldown 145
Db row 45
Face pull 90
Lateral 10
Db curl 40

[tommy4life]

Hey mate
Out of interest. Youve been lifting for years. When you bulk/cut do you still gain any size? Like havw you gained any noticable size in th3 last 2 years

[TAWS6]

Hey mate
Out of interest. Youve been lifting for years. When you bulk/cut do you still gain any size? Like havw you gained any noticable size in th3 last 2 years

Not really man. At this point I'm lucky to gain 1 lb of muscle per year, which is probably lost by the end of a cut. I think I'm content at this point to just stay lean in the 180's with decent strength.

[tommy4life]

Yeah
Thats why i ask. I feel like at some point its not worth the effort so might as well have fun and maintain. Count calories/macros is great at the start but now...just a pain. Unless you decide to ride that bicycle

[TAWS6]

Yeah
Thats why i ask. I feel like at some point its not worth the effort so might as well have fun and maintain. Count calories/macros is great at the start but now...just a pain. Unless you decide to ride that bicycle

Yup. After 5 years of proper training and diet you're done as a natural anyways. No one wants to hear it but its the truth. I only "bulk" in the winter because I like to eat and the lard comes off easy.

[TAWS6]

Lower
Squat 295
Db RDL 50
Leg curl 45
Leg ext 50
Calf, ab

[TAWS6]

Weight 182 lbs.

Upper
Incline press 140
Lat pulldown 150
Db flat bench 50
Db row 50
Face pull 90
Curl 70

[TAWS6]

Legs
DL 325
Db lunge 50
Leg ext 50
Leg curl 45
Calf, ab

[TAWS6]

weight 181 lbs

Push
Bench 215
OHP 100
Db fly 45
Overhead tri ext 45
Lateral 20

[TAWS6]

Pull
Pendlay row 155, 175*, 180*
Lat pulldown 150
Db row 50
Face pull 90
Reverse fly 10
Db curl 50

[TAWS6]

I was short on time today so didn't lift heavy or anything. Basically today was a light volume day.

Lower
Db split squats 40
Db RDL 40
Leg ext 45
Leg curl 45
Calfs

[TAWS6]

Weight 181 lbs. Somehow I forgot to do db rows today lol

Upper
Incline press 140
Lat pulldown 150
Db flat press 50
Face pull 90
Barbell curl 55

[TAWS6]

Legs
DL 325
Db lunge 40
Leg curl 45
Leg ext 45
Calf

[TAWS6]

Push
Bench press 215
Ohp 100
Db fly 35
Tri pressdown 70
Lateral raise 10

[TAWS6]

Pull
Pendlay row 155
Lat pulldown 150
Db row 45
Reverse fly 10
Db curl 40

[TAWS6]

Weight 183 lbs. Felt the best that I have in a while today.

Lower
Squat 285
Db RDL 50
Db lunge 50
Leg curl 50
Calf

[TAWS6]

Upper
Incline press 145
Lat pulldown 155
Db flat press 50
Db row 50
Reverse fly 10
Curl 55

[TAWS6]

Seems like hamstrings are lagging a bit. I'm considering doing rdls 2x per week. Back might also be falling behind as well. It may be time for some adjustments.

Legs
DL 335
Db lunge 50
Leg curl 50
Leg ext 50
Calf

[TAWS6]

Push
Bench press 220, 245 double
OHP 105
Db fly 50
Tri press down 70
Lateral 10

[TAWS6]

Weight 183 lbs. Taking a break from face pulls for a few weeks. Rear delts have been tight.

Pull
Pendlay row 160, 180*, 185*
Lat pulldown 150
Db row 55
Reverse fly 10
Db curl 35

[TAWS6]

Lower
Db lunge 50
Db RDL 50
Leg ext 50
Leg curl 50
Calf/ab