F5 upper/lower split

[TAWS6]

Weight 183 lbs

Upper
OHP 90
Lat pulldown 195
Db flies 60
Db row 55
Face pull 100
Barbell curls 55

[TAWS6]

182 lbs today.

Having some minor back pain so today was a pump day. I might need a week off sooner than expected.

Legs
RDL 135
Db lunge 60
Leg ext 45
Leg curl 45
Calfs, abs

[TAWS6]

Weight 181 lbs

Push
Bench press 215
Incline 145
Db flies 60
Overhead ext 25
Laterals 25

[TAWS6]

Turned things down for today.

Pull
Pendlay row 145
Db row 35
Lat pull down 90
Hammer curl 25

[TAWS6]

Lower
Squat 245
RDL 235
Leg curl 45
Leg ext 45

[TAWS6]

A few notes. Strength is great. I actually think 200 is the most I've ever done on a pull down. OHP is going easy but the plan is to always start light. I'm right at 183 lbs right now and feeling lean again. Last year at this time I was around the 205 lb mark at 20 percent body fat lol.


Upper
OHP 95
Lat pulldown 200
Db flies 70
Db row 55
Face pulls 105
Barbell curls 55

[DmitriKalashnkv]

A few notes. Strength is great. I actually think 200 is the most I've ever done on a pull down. OHP is going easy but the plan is to always start light. I'm right at 183 lbs right now and feeling lean again. Last year at this time I was around the 205 lb mark at 20 percent body fat lol.


Upper
OHP 95
Lat pulldown 200
Db flies 70
Db row 55
Face pulls 105
Barbell curls 55

Great job on the 200 lat pulldown and probably a great feeling 183 lbs and feeling leaner then 205lbs last year, keep it up!

[TAWS6]

Great job on the 200 lat pulldown and probably a great feeling 183 lbs and feeling leaner then 205lbs last year, keep it up!

Thanks bud. I think I have mid 200's on the pulldowns but the machine itself says max 200. I also just ordered a hyper extension machine on Amazon so that should help get through the lower workout a bit easier once I swap out RDL's.

[TAWS6]

Weight 181. Goal reached.

Legs
Dead lift 335
Db lunge 70
Leg ext 45
Leg curl 45
Calfs/abs

[TAWS6]

Push
Bench press 220
Incline press 150
Db flies 70
Overhead extension 25
Laterals 25

[George2100]

Mirin the discipline/ consistency my man!

[TAWS6]

Mirin the discipline/ consistency my man!

Having the home gym makes consistency a bit easier. I used to hate driving to the gym and back.

[TAWS6]

Weight 183 lbs


Pull
Pendlay row 150
Lat pulldown 205
Db row 55
Reverse fly 25
Face pull 105
Hammer curls 30

[TAWS6]

Easy light day. Still waiting for amazon to ship my hyper machine.

Lower
Squat 245
Leg curl 45
Leg extension 45
Calf’s/abs

[TAWS6]

Upper
Ohp 95
Lat pull down 205
Chest flies 70
Db row 55
Face pull 105
Curl 55

[TAWS6]

Legs
Dead lift 335
Db lunge 70
Leg curl 45
Leg ext 45
Calf’s, abs

[TAWS6]

Push
Bench 200
Incline press 150
Db flies 70
Overhead extension 25
Laterals 25

[TAWS6]

Pull
Pendlay row 150
Lat pull down 205
Db row 55
Face pull 105
Reverse fly 25
Hammer curls 30

[TAWS6]

Weight 181 at about 13%. Deload incoming.

Lower
Squat 255
Leg curl 45
Leg ext 45
Abs

[TAWS6]

Going to take 5 days off for the deload.

Upper
Ohp 100
Lat pull down 210* PR
Db flies 70
Db row 55
Face pull 105
Curls 55

[TAWS6]

Back at it. New hyper is all set up. Weigh in today was 181 lbs. I'm going to try to lean down a bit more as my strength hasn't dropped off yet.

Lower
Squat 255
Back ext 25
Db lunge 50
Leg curl 45
Calf,abs

[TAWS6]

Upper
OHP 100
Lat pulldown 210
Chest fly 70
Db row 55
Face pull 110
Curl 60

[TAWS6]

Today was kind of a waste. I've had some back pain the last few days so I had to have an easy one.

Legs
Db lunge 50
Leg curl 45
Leg ext 45

[TAWS6]

Push
Bench press 225
Incline press 155
Db chest fly 70
Tri overhead ext 45
Laterals 25

[TAWS6]

Pull
Pendlay row 155
Lat pull down 210
Db row 55
Face pull 105
Reverse fly 25
Hammer curls 40

[TAWS6]

179 lbs today but probably 181 really lol

Lower
Squat 255
Db lunge 70
Leg curl 45
Abs

[TAWS6]

Weight 179 lbs. I had to drop weight on the pull downs because the machine couldn’t handle more than 210.

Upper
Ohp 100
Lat pull down 140
Chest fly 45
Row 55
Face pull 105
Curl 60

[TAWS6]

Legs
DL 345
Db lunge 50
Leg curl 45
Leg ext 45
Calf, abs

[TAWS6]

Push
Bench 225
Incline 155
Chest fly 70
Overhead tri ext 45
Laterals 25

[TAWS6]

Pull
Pendlay row 155
Lat pulldown 140
Db row 65
Face pull 105
Reverse fly 25
Hammer curl 40