F5 upper/lower split

[TAWS6]

Weight 182 lbs

Upper
Incline press 145x6, 145x6, 145x6
Lat pulldown 150x6, 150x6, 150x6
Db flat bench 50x6, 50x6, 50x6
Db row 50x6, 50x6, 50x6
Reverse fly 10x12, 10x12, 10x12
Curl 50x10, 50x10, 50x10

[TAWS6]

Legs
DL 335x3, 335x3, 335x3
DB lunge 70x8, 70x8, 70x8
Leg ext 50x12, 50x12, 50x12
Leg curl 50x12, 50x12, 50x12
Db calf raise 45x18, 45x18, 45x18
Weighted crunches 90x12, 90x12, 90x12

[TAWS6]

Push
Bench 220x6, 220x6, 220x6
OHP 105x6, 105x6, 105x6
Db fly 35x12, 35x12, 35x12
Tri pressdown 70x12, 70x12, 70x12
Lateral 10x12, 10x12, 10x12

[TAWS6]

Weight 183.6 lbs

Pull
Pendlay row 160x6, 160x6, 160x6, 190x1*
Lat pulldown 150x10, 150x10, 150x10
Db row 50x10, 50x10, 50x10
Reverse fly 10x12, 10x12, 10x12
Db curl 35x22, 35x22, 35x22

[TAWS6]

Lower
Squat 295x5, 295x5, 295x5
DB RDL 70x8, 70x8, 70x8
DB Lunge 70x8, 70x8, 70x8
Leg curl 50x10, 50x10, 50x10
Calf 90x18, 90x18, 90x18
Weighted crunches 90x12, 90x12, 90x12

[TAWS6]

Upper
Incline press 150x5, 150x5, 150x5
Lat pull down 150x8, 150x8, 150x8
Db flat press 55x8, 55x8, 55x8
Db row 55x8, 55x8, 55x8
Reverse fly 10x10
Curl 55x8, 55x8, 55x8

[TAWS6]

5 days of complete rest.

[TAWS6]

Back with a light lower volume day just to get back into the swing of things.

Lower
DB lunge 70x8, 70x8, 70x8
DB RDL 70x8, 70x8, 70x8
Leg curl 50x10, 50x10, 50x10
Leg ext 50x10, 50x10, 50x10
DB calf raise 105x18, 105x18, 105x18

[TAWS6]

3 sec paused bench. 184 lbs today.

Upper
Incline press 150x5, 150x5, 150x5
Lat pulldown 160x8, 160x8, 160x8
Db flat press 55x8, 55x8, 55x8
Db row 55x8, 55x8, 55x8
Reverse fly 10x10, 10x10, 10x10
Barbell curl 50x8, 50x8, 50x8

[TAWS6]

Legs
DL 345x3, 345x3, 345x3
Db lunge 70x8, 70x8, 70x8
Leg ext 50x10, 50x10, 50x10
Leg curl 50x10, 50x10, 50x10
Calf 90x15, 90x15, 90x15

[TAWS6]

Weight 184 lbs

Push
Bench press 225x5, 225x5, 225x5, 250x1*
OHP 110x5, 110x5, 110x5
DB fly 35x10, 35x10, 35x10
Overhead ext 35x10, 35x10, 35x10
Lateral 10x10, 10x10, 10x10

[TAWS6]

Weight 183 lbs

Pull
Pendlay row 165x5, 165x5, 165x5, 175x1*, 195x*
Lat pulldown 160x8, 160x8, 160x8
Db row 55x8, 55x8, 55x8
Reverse fly 10x10, 10x10, 10x10
Hammer curl 35x20, 35x20, 35x20
Db curl 20x15

[TAWS6]

Weight 183 lbs. My sleep schedule has been messed up this week so today did not go well. I started with 295 lbs with squats but wasn't feeling it.

Lower
Db lunge 70x8, 70x8, 70x8
Db RDL 70x10, 70x10, 70x10
Leg curl 50x12
Calf 70x18

[TAWS6]

Weight 184 lbs. All presses moved easy w/ 2-3 sec pause.

Upper
Incline press 150x6, 150x6, 150x6
Lat pull down 160x10, 160x10, 160x10
Db flat press 55x10, 55x10, 55x10
Db row 55x10, 55x10, 55x10
Reverse fly 10x12, 10x12, 10x12
Barbell curl 55x10, 55x10 55x10

[TAWS6]

Short on time today. Hams and back still lagging. Need to fix that soon.


Legs
DL 345x5, 345x3
Db lunge 70x8, 70x8, 70x8
Leg curl 50x12, 50x12, 50x12
Leg ext 50x12, 50x12, 50x12
Calf 105x15, 105x15

[TAWS6]

Weight 184 lbs

Push
Bench press 225x6, 225x6, 225x6
Ohp 110x6, 110x6, 110x6
Db fly 35x12, 35x12, 35x12
Overhead tri ext 35x12, 35x12, 35x12
Lateral raise 10x12, 10x12, 10x12

[TAWS6]

Felt very good today. Pendlay's are finally moving up again. 200 for a single felt great.

Pull
Pendlay row 165x6, 165x6, 165x6, 175x1*, 200x1*
Lat pulldown 160x10, 160x10, 160x10
DB row 55x10, 55x10, 55x10
Face pull 90x12, 90x12, 90x12
Reverse fly 10x12, 10x12, 10x12
Hammer curl 35x22, 35x22, 35x22
Db curl 20x20

[TAWS6]

I decided to upgrade my home gym a bit. Yesterday I ordered the RM3 power rack to replace my squat stand. I should have it in..... who knows lol 2-3 months?

Lower
Squat 295x6, 295x6, 295x6
DB RDL 70x10, 70x10, 70x10
DB lunge 70x10, 70x10, 70x10
Leg curl 55x12, 55x12, 55x12
DB Calf raise 105x15, 105x15, 105x15

[tommy4life]

I decided to upgrade my home gym a bit. Yesterday I ordered the RM3 power rack to replace my squat stand. I should have it in..... who knows lol 2-3 months?

All one really needs

[TAWS6]

Upper
Incline press 155x5, 155x5, 155x5
Lat pulldown 160x5, 160x5, 160x5
DB flat press 60x8, 60x8, 60x8
DB row 60x8, 60x8, 60x8
Face pull 90x10, 90x10, 90x10
Curl 55x8, 55x8, 55x8

[TAWS6]

Legs
DL 355x3, 355x3, 355x3
DB lunge 70x8, 70x8, 70x8
Leg ext 55x10, 55x10, 55x10
Leg curl 55x10, 55x10, 55x10
Calfs

[TAWS6]

Weight 185 lbs.

Push
Bench press 230x5, 230x5, 230x5, 255x1* 1 sec pause, 260x1* 1 sec pause
OHP 115x5, 115x5, 115x5
Db fly 35x8, 35x8, 35x8
Overhead ext 35x10, 35x10, 35x10
Lateral 10x10, 10x10, 10x10

[TAWS6]

Pull
Pendlay row 170x5, 170x5, 170x5
DB row 60x8, 60x8, 60x8
Lat pulldown 160x8, 160x8, 160x8
Face pull 90x10, 90x10, 90x10
Reverse fly 10x10, 10x10, 10x10
Hammer curl 35x20, 35x20, 35x20
DB curl 25x15

[TAWS6]

Lower
Squat 305x5, 305x5, 305x5
DB RDL 70x10, 70x10, 70x10
DB lunge 70x10, 70x10, 70x10
Leg curl 55x12, 55x12, 55x12
Calfs

[TAWS6]

Weight 185lbs. Going to cut once I hit 186, 187 at most.

Upper
Incline press 155x6, 155x6, 155x6
Lat pulldown 160x10, 160x10, 160x10
DB flat press 60x10, 60x10, 60x10
DB row 60x10, 60x10, 60x10
Face pull 90x12, 90x12, 90x12
Barbell curl 55x10, 55x10, 55x10

[TAWS6]

Weight 185 lbs. We had a snow storm today so after cleaning out I was short on time. No time to DL.

Legs
Db lunge 70x10, 70x10, 70x10
DB RDL 70x10, 70x10, 70x10
Leg ext 50x12, 50x12
Leg curl 50x12

[TAWS6]

Weight 185

Push
Bench press 230x6, 230x6, 230x6
OHP 115x6, 115x6, 115x6
Db fly 35x12, 35x12, 35x12
Tri overhead ext 35x12, 35x12, 35x12
Lateral 10x12, 10x12, 10x12

[TAWS6]

Pull
Pendlay row 170x6, 170x6, 170x6
Lat pulldown 160x10, 160x10, 160x10
DB row 60x10, 60x10, 60x10
Face pull 90x12, 90x12, 90x12
Reverse fly 10x12, 10x12, 10x12
Hammer curl 35x22, 35x22, 35x22
DB curl 20x22

[TAWS6]

Lower
Squat 305x6, 305x6, 305x6
DB RDL 80x8, 80x8, 80x8
DB lunge 80x8, 80x8, 80xx8
Leg curl 55x10, 55x10, 55x10
Calfs

[TAWS6]

Upper
Incline press 160x8, 160x8, 160x8
Lat pulldown 160x8, 160x8, 160x8
DB press 65x8, 65x8, 65x8
DB row 65x8, 65x8, 65x8
Face pull 90x10, 90x10, 90x10
Barbell curl 60x8, 60x8, 60x8