George’s training log

[George2100]

George’s back to bro routine.
This is the routine that I enjoy the most! I have followed a variation of this for the past 3-4 years. Due to gyms being closed, I need to adapt it to my home gym. I typically squat at a local gym. Since this is not possible at the moment, I have switched to Bulgarian split squats. I usually include standing military press; however, I have low ceilings and it is cold and muddy outside. This is a 4 day per week program. I like to train M/W/F/Sa. This particular layout is tailored to me. This is, in my opinion, a well balanced “bro split”. Give it a whirl if you so choose!

CHEST + DELTS (Monday)
Flat Bench 5x5
Incline press 3x6-10
Pec deck 4x12-20
Lateral raises 4x8-12
Rear delt fly 4x10-15
-superset-
Face pulls 4x10-15
Single arm side raises 4x8-12

BACK + TRAPS (Wednesday)
50-100 total pull ups (Just warming up)
Close grip pulldowns 4x6-10
DB rows 4x6-10
Wide grip pulldowns 3x8-12
Wide grip cable rows 3x8-12
DB shrugs 4x10-15

ARMS (Friday)
V-bar pushdowns 4x4-8
Barbell curls 4x4-8
Db skull crushers 3x8-12
Concentration curls 3x8-12
Rope pushdowns 3x12-20
Cable curls 3x12-20
Hammer curls 3x8-15

LEGS (Saturday)
Bulgarian split squats 4x6-12
Quad ext 4x8-15
DB RDL 4x6-10
Lying leg curls 4x8-15
Frog pumps( 3-sec pause at top) 3x8-15
Standing single leg calf raises 4x6-12
Ab wheel rollouts 3x15-20

Notes: cardio is done 2-3 times per week on non lifting days. I typically choose a nice long hike with my dog or I just use the spin bike at home if the weather is bad. I understand that most like to hit each muscle group twice per week, but I personally prefer to hit muscle groups directly once per week. For others like me, this may be for you! Remember, everyone has their own opinions...and that’s OK! Happy lifting everyone!

[George2100]

Sunday...no lifting today. Just an easy 30 mins on the spin bike.

[George2100]

CHEST + DELTS (Monday)
Flat Bench 5x5 @225
Incline press 3x10 @175
Pec deck 4x12 @80
Lateral raises 4x12 @25
Rear delt fly 4x15 @25
-superset-
Face pulls 4x15 @40
Single arm side raises 4x12 @25


Solid workout today. All weight is in lbs. Haven’t flat benched in a while. Currently cutting, so not expecting my numbers to increase much. Happy lifting!

[George2100]

No lifting today. Just hit up the spin bike for 30mins. Getting the blood flowing and breaking a sweat!

[George2100]

BACK + TRAPS (Wednesday)
50-100 total pull ups (Just warming up)
Close grip pulldowns 4x10@140
DB rows 4x10@65
Wide grip pulldowns 3x12@100
Wide grip cable rows 3x12@100
DB shrugs 4x15@65/85/95/100

Start with 50-100 bodyweight pull-ups with various grips. This is used as a warm up. The goal is to break a sweat and get those lats firing. I ended the workout with DB shrugs, performing 4 sets of 15 reps, ramping up in weight. Just add weight every set until you can no longer get 15 reps.

[George2100]

30 mins on the spin bike again. Waiting for the weather to clear up so I can get outside for cardio.

[George2100]

ARMS (Friday)
V-bar pushdowns 4x8@80
Barbell curls 4x8@95
Db skull crushers 3x12@25
Concentration curls 3x12@25
Rope pushdowns 3x20@30
Cable curls 3x20@30
Hammer curls 3x15@25

Arms have always been a genetic weak point for me. For this reason, I find that training them separately on their own day works best.

[George2100]

LEGS (Saturday)
Bulgarian split squats 4x12@50
Quad ext 4x15@60
DB RDL 4x10@90
Lying leg curls 4x15@40
Frog pumps( 3-sec pause at top) 3x15@45
Standing single leg calf raises 4x12@45
Ab wheel rollouts 3x15

Split squats surprised me big time. These were more brutal than back squats. I almost had to pull out the puke bucket!

[George2100]

CHEST + DELTS (Monday)
Incline DB press 25x30/45x30/65x25
Incline BB press 3x8@180
Front raises 4x12@25
Lateral raises 4x8@30
Rear delt fly 4x10@30
-superset-
Face pulls 4x10@50
Single arm side raises 4x8@30


Started out light on incline dumbbells this week and moved on the incline barbell. Heavy flat bench didn’t feel great. Going to stay light for a few weeks. No big deal! Chest is a strong point for me anyways.

[kaynors]

Keep at it. Enjoying reading the updates.