F5 upper/lower split

**TAWS6** · 12-24-2020, 01:17 PM

Legs
DL 365x3, 365x3, 365x3
DB lunge 90x8, 90x8, 90x8
Leg ext 55x10, 55x10, 55x10
Leg curl 55x10, 55x10, 55x10
Calf/abs

**TAWS6** · 12-25-2020, 02:03 PM

Push
Bench press 235x5, 235x5, 235x5
OHP 120x5, 120x5, 120x5
DB fly 40x10, 40x10, 40x10
Overhead tri ext 40x10, 40x10, 40x10
Lateral 10x10, 10x10, 10x10

**TAWS6** · 12-26-2020, 12:31 PM

Weight 186 lbs

Pull
Pendlay row 175x5, 175x5, 175x5
Lat pull down 170x8, 170x8, 170x8
Db row 65x8, 65x8, 65x8
Face pull 90x10, 90x10, 90x10
Reverse fly 10x10, 10x10, 10x10
Hammer curl 40x20, 40x20, 40x20
Db curl 20x20

**TAWS6** · 12-28-2020, 01:10 PM

Lower
Squat 315x5, 315x5, 315x5
DB RDL 80x10, 80x10, 80x10
DB Lunge 80x10, 80x10, 80x10
Leg ext 55x12, 55x12, 55x12
Leg curl 55x12, 55x12
Calf,abs

**TAWS6** · 12-29-2020, 12:37 PM

Upper
Incline press 160x6, 160x6, 160x6
Lat pull down 170x10, 170x10, 170x10
Db press 65x10, 65x10, 65x10
Db row 65x10, 65x10, 65x10
Face pull 90x12, 90x12, 90x12
Barbell curl 60x10, 60x10, 60x10
Db curl 20x20

**TAWS6** · 12-30-2020, 03:31 PM

New power rack came in today. I think that I'm finally done buying equipment. All I need now is some horse stall mats once they re stock. I'll post pics at some point.

Currently working with
RM3 2.0 power rack
Monster 2.0 bench with fat pad
Rogue adjustable 2.0 bench
Body solid adjustable bench (declines)
Titan loadable db's
Ohio bar
Ohio power bar
Rogue b&r bar
Rogue steel plates and bumpers
Spud inc pulley
Chinese curl bar

**TAWS6** · 12-31-2020, 12:34 PM

Legs
Dl 365x3, 365x3, 365x3
Db lunge 90x10
Leg ext 50x12
Leg curl 50x12

**TAWS6** · 01-01-2021, 11:23 AM

Weight 188 lbs. Like clock work, as my strength comes back my abs go away. Isn’t being a natural lifter great? Over all paused bench moved well. I’ve also been using a 1 sec paused ohp.

Push
Bench press 235x6, 235x6, 235x6
OHP 120x6, 120x6, 120x6
Db fly 35x12, 35x12, 35x12
Overhead tri 35x12, 35x12, 35x12
Lateral 10x12, 10x12, 10x12

**TAWS6** · 01-02-2021, 11:45 AM

Weight 187 lbs. Feeling strong again.

Pull
Pendlay row 175x6, 175x6, 175x6
Lat pull down 170x10, 170x10, 170x10
Db row 65x10, 65x10, 65x10
Face pull 90x12, 90x12, 90x12
Reverse fly 10x12, 10x12, 10x12
Hammer curl 35x22, 35x22, 35x22
Db curl 20x22

**Ondle** · 01-02-2021, 11:54 AM

Originally Posted by TAWS6

New power rack came in today. I think that I'm finally done buying equipment. All I need now is some horse stall mats once they re stock. I'll post pics at some point.

Currently working with
RM3 2.0 power rack
Monster 2.0 bench with fat pad
Rogue adjustable 2.0 bench
Body solid adjustable bench (declines)
Titan loadable db's
Ohio bar
Ohio power bar
Rogue b&r bar
Rogue steel plates and bumpers
Spud inc pulley
Chinese curl bar

How do you like the titan loadable dumbbells? I have powerocks that go up to 90lbs but want 95+ for heavy rows and presses. Are these good for that ? Investing in 100+ pound dumbbells is ridiculous from a price standpoint

**TAWS6** · 01-02-2021, 01:29 PM

Originally Posted by Ondle

How do you like the titan loadable dumbbells? I have powerocks that go up to 90lbs but want 95+ for heavy rows and presses. Are these good for that ? Investing in 100+ pound dumbbells is ridiculous from a price standpoint

They are so long that it’s difficult to do certain movements. I think the short versions would be better. I think they have a 200 lb limit so that’s a pro.

**Ondle** · 01-02-2021, 02:29 PM

Originally Posted by TAWS6

They are so long that it’s difficult to do certain movements. I think the short versions would be better. I think they have a 200 lb limit so that’s a pro.

I just bought them lol. I’m gonna end up buying 8 pairs of 10lb plates now lol

**TAWS6** · 01-02-2021, 03:34 PM

Originally Posted by Ondle

I just bought them lol. I’m gonna end up buying 8 pairs of 10lb plates now lol

What size did you get?

It’s also tough to get them up for heavy presses because you can’t really kick them up. Def best for rowing imo

**Ondle** · 01-02-2021, 03:36 PM

Originally Posted by TAWS6

What size did you get?

It’s also tough to get them up for heavy presses because you can’t really kick them up. Def best for rowing imo

This one brother
https://www.titan.fitness/strength/d...ir/430045.html

**TAWS6** · 01-02-2021, 04:53 PM

Originally Posted by Ondle

This one brother
https://www.titan.fitness/strength/d...ir/430045.html

Yup those are the ones I got. Took a few months to come in.

**TAWS6** · 01-03-2021, 01:28 PM

De-load 1/3-1/8

**TAWS6** · 01-07-2021, 01:31 PM

Light leg day

Legs
Db lunge 80x8, 80x8, 80x8
DB RDL 80x10, 80x10, 80x10
Leg curl 55x10, 55x10, 55x10
Leg ext 55x10, 55x10, 55x10
Calfs

**TAWS6** · 01-08-2021, 01:04 PM

Weight 186. Ate at maintenance calories for the de-load, or at least tried. OHP isn't going well since tris are the first thing to give out after heavy bench. I'm considering upping the reps on the assistance lifts.

Push
Bench press 240x5, 240x5, 240x5
OHP 125x5, 125x5, 125x5
Chest fly 35x10, 35x10, 35x10
Overhead tri ext 35x10, 35x10, 35x10
Lateral 10x10, 10x10, 10x10

**TAWS6** · 01-09-2021, 11:55 AM

Pull
Pendlay row 180x5, 180x5, 180x5, 205x1*
Lat pull down 180x8, 180x8, 180x8
Db row 70x8, 70x8, 70x8
Face pull 90x10, 90x10, 90x10
Reverse fly 10x10, 10x10, 10x10
Hammer curl 35x10, 35x10, 35x10
Db curl 20x10, 20x10, 20x10

**TAWS6** · 01-11-2021, 11:09 AM

Weight 187

Lower
Squat 315x6, 335*
DB RDL 90x10, 90x10, 90x10
Leg ext 55x10, 55x10, 55x10

**TAWS6** · 01-12-2021, 11:58 AM

Weight 188 lbs

Upper
Incline bench 165x5, 165x5, 165x5
Lat pulldown 180x8, 180x8, 180x8
Db flat press 70x8, 70x8, 70x8
Db row 70x8, 70x8, 70x8
Face pull 90x10, 90x10, 90x10
Barbell curl 55x8, 55x8, 55x8

**TAWS6** · 01-14-2021, 12:28 PM

Legs
DB lunge 90x12, 90x12, 90x12
RDL 90x12, 90x12, 90x12
Leg ext 55x12, 55x12, 55x12
Leg curl 55x12
Calf/ab

**TAWS6** · 01-15-2021, 12:35 PM

Weight 189lbs. Starting to look a bit soft. I'm probably around 16% so I'm planning to cut around the first of next month.

Push
Bench press 240x6, 240x6, 240x6
OHP 125x6, 125x6, 125x6
DB fly 35x12, 35x12, 35x12
Overhead ext 35x12, 35x12, 35x12
Lateral 10x12, 10x12, 10x12

**TAWS6** · 01-16-2021, 11:28 AM

Pull
Pendlay row 180x6, 180x6, 180x6
Lat pulldown 180x10, 180x10, 180x10
DB row 70x10, 70x10, 70x10
Face pull 90x12, 90x12
Reverse fly 10x12, 10x12, 10x12
Hammer curl 35x12, 35x12, 35x12
DB curl 20x12

**TAWS6** · 01-18-2021, 11:16 AM

Lower
DB lunge 100x8, 100x8, 100x8
DB RDL 100x8, 100x8, 100x8
Leg ext 50x10, 50x10, 50x10
Leg curl 50x10, 50x10, 50x10
Calf, ab

**TAWS6** · 01-19-2021, 11:16 AM

Weight 189 lbs

Upper
Incline press 170x5, 170x5, 170x5
Pendlay row 185x5, 185x5, 185x5
DB flat press 70x8, 70x8, 70x8
Lat pulldown 180x8, 180x8, 180x8
Reverse fly 20x10, 20x10, 20x10
Barbell curl 65x8, 65x8, 65x8

**TAWS6** · 01-21-2021, 01:01 PM

Back and neck pain are gone. I should be able to squat again on Monday.

Legs
DB lunge 100x8, 100x8, 100x8
DB RDL 100x8, 100x8, 100x8
Leg ext 55x10, 55x10
Leg curl 55x10, 550x10
Calf/Abs

**TAWS6** · 01-22-2021, 09:18 AM

Push
Bench press 240x6, 240x6, 240x6
Incline press 135x8, 135x8, 135x8
Db fly 35x10, 35x10, 35x10
Overhead tri 35x10, 35x10, 35x10
Lateral 20x10, 20x10, 20x10

**TAWS6** · 01-23-2021, 12:15 PM

Pull
Pendlay row 185x5, 185x5, 185x5, 215x1
Lat pulldown 180x8, 180x8, 180x8
Db row 70x8, 70x8, 70x8
Reverse fly 20x10, 20x10, 20x10
Hammer curl 35x10, 35x10, 35x10
Db curl 20x10, 20x10, 20x10

**TAWS6** · 01-25-2021, 01:07 PM

Lower
Squat 325x5
DB Lunge 75x10, 75x10, 75x10
DB RDL 75x10, 75x10, 75x10
Leg ext 65x10, 65x10, 65x10
Leg curl 65x10, 65x10, 65x10
Calf, ab

Thread: F5 upper/lower split

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Off day today

weight 186

Back from de load

Dealing with minor back pain

Weight 187 lbs

End of bulk 187 lbs

Maintenance calories

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