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  1. #1
    Registered User tmaltbie's Avatar
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    Trevor's Push-Pull-Legs Routine

    Day one of a lifetime of consistency starts here!

    30 years old, 5'9, ~162 lbs. ~18% BF (never measured it).

    I've lifted weights on and off for 10 years but still a beginner, never stuck with it long enough to see real results. I'm hoping that logging my workouts here will provide that extra motivation to turn this into a lifestyle.

    I've never had the desire to be as big or strong as possible. I've just wanted to be lean (12% or less BF) with a muscular body (Don't we all?). I'm not looking to compete or anything. More so to build self-esteem and feel good about shirtless photos (LOL!). I probably need to work on this goal and make it specific in order to get the results I want. Bigger chest, bigger forearms, more defined core /shrug/ Anyway... heres my routine and I'll be running it for 8-12 weeks and see what kind of results I get.

    Here are my last three workouts:

    [I only have access to dumbbells (5-50lbs) and a dual-pulley machine]

    Tuesday May 12: PUSH

    Bench Press DB -
    35lb x 12,
    35lbsx 12,
    35lb x 12;

    Overhead Press DB -
    20lb x 12,
    20lb x 12,
    20lb x 10;

    Incline Bench Press DB -
    25lb x 12,
    25lb x 12,
    20lb x 12;

    Lateral Raise (Cable) -
    20lb x 8 (too hard!),
    10lb x 12;

    Tricep Rope Pushdown -
    40lb x 15,
    40lb x 15,
    40lb x 13;

    Skullcrusher DB -
    10lb x 11,
    10lb x 12,
    10lb x 13 (Failure);

    Push-Ups: 7 reps, 7 reps, 7 reps.

    Wednesday, May 13: PULL
    Bent Over One Arm Row DB -
    30lb x 8,
    30lb x 8,
    30lb x 8; (I never feel I'm always doing these to full potential for my back. I use a bench for one arm but feel my chest rotates some. Maybe it would be better to do stand and not use a bench for support and hold a DB in each hand, doing 1 at a time? Hmm..)

    Lat Pulldown (cable, sitting on floor) -
    110lb x 12,
    110lb x 12,
    110lb x 15;

    Waiter Curl -
    35lb x 15,
    35lb x 15,
    35lb x 15; (try to do these really slowly, 4 seconds down and hold at the top for 1sec)

    Shrug DB (seated) -
    45lb x 15,
    45lb x 15,
    45lb x 15;

    Face Pull (cable/rope) -
    40lb x 12,
    40lb x 12,
    40lb x 13;

    Bicep Curl DB -
    20lb x 12,
    20lb x 8,
    20lb x 6; (ugh! do these standing/both arms at same time)

    Cable Overhead Trap Raise -
    20lb x 8,
    20lb x 8,
    20lb x 8;

    Hammer Curl DB (crossover chest) - skipped these today. Been out the gym for a while and didn't want to over do. Normally do 3 sets of 12-15 reps.

    Thursday, May 14: LEG
    Goblet Squat -
    45lb x 12,
    45lb x 12,
    45lb x 12;

    Romanian Deadlift DB -
    40lb x 12,
    40lb x 12,
    40lb x 12;

    Bulgarian Split Squat DB -
    15lb x 12,
    15lb x 12,
    No weights x 12 (attempt to include a plyo-hop on last set but sometimes just dont have anything left in the tank);

    Farmer's Walk on Tip-Toes -
    25lb x 60 seconds,
    25lb x 60 seconds,
    25lb x 75 seconds;

    Reverse Lung -
    45lb x 8,
    40lb x 8,
    40lb x 8;

    & 7 minute ab workout;

    See you all tomorrow.
    -Trevor
    Last edited by tmaltbie; 05-16-2020 at 12:37 PM.
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  2. #2
    Registered User tmaltbie's Avatar
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    Off day/Cardio day:

    Run: 3.82 miles, 8'21"/mi pace - total time 0:31:21;

    + 1.68 mile walk.
    Last edited by tmaltbie; 05-15-2020 at 08:32 PM.
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  3. #3
    Registered User tmaltbie's Avatar
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    Saturday, May 16: PUSH

    Benchpress DB
    35lb x 12
    35lb x 12
    35lb x 7
    30lb x 5
    notes: going to drop the weight to 30# next session and work my way backup. I think I jumped into a heavier weight then I should have.

    Overhead Press DB
    20lb x 12
    20lb x 12
    20lb x 12

    Incline Benchpress DB
    20lb x 12
    20lb x 12
    20lb x 12

    Lateral Raise (cable)
    10lb x 12
    10lb x 12

    Tricep Rope Pushdown
    40lb x 15
    40lb x 15
    40lb x 15

    Skullcrusher DB
    10lb x 12
    10lb x 14
    10lb x 12

    Push Up - each set to failure
    7 reps
    11 reps
    7 reps

    7 minute abs.
    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399501
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  4. #4
    Registered User tmaltbie's Avatar
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    Sunday, May 17: PULL

    Bent Over One Arm Row DB
    30lb x 12
    30lb x 12
    30lb x 12

    Lat Pulldown (cable)
    120lb x 12
    120lb x 12
    120lb x 15
    note: time to move up to 130 I think.

    Waiter Curl
    30lb x 15 (grabbed the 30 instead of the 35 accidentally and noticed at rep 8, so I added a couple of reps)
    35lb x 15
    35lb x 15
    note: move up to 40lb x 10-12 reps

    Shrug DB (from knees on floor)
    50lb x 12
    50lb x 12
    50lb x 12
    note: I think I am doing these with good form so I may try to incorporate a resistance band since I have no heavier DB.

    Face Pull (cable/rope)
    40lb x 12
    40lb x 12
    40lb x 12

    Bicep Curl DB (alternating sides)
    20lb x 8
    20lb x 8
    20lb x 8

    Cable Overhead Trap Raise
    20lb x 8
    20lb x 8
    20lb x 8

    Hammer Curl DB (crossover chest)
    20lb x 12
    20lb x 12
    20lb x 10

    7 minute abs

    whew that workout felt pretty good! Trying to leave my ego at the door and not move up in weight too quickly. See you tomorrow.

    -Trevor
    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399501
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  5. #5
    Registered User tmaltbie's Avatar
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    Monday, May 18: LEGS

    Goblet Squat DB
    45lb x 12
    45lb x 12
    45lb x 12

    Romanian DL DB
    40lb x 12
    40lb x 12
    40lb x 12

    Bulgarian Split Squat DB
    15lb x 12
    15lb x 12
    no weight x 12

    Farmers Walk on Tip Toes DB
    30lb x 60 seconds
    30lb x 60 seconds
    30lb x 75 seconds

    Reverse Lunge DB
    40lb x 8
    40lb x 8
    40lb x 8

    7 minutes abs

    see you tomorrow!
    -Trevor
    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399501
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  6. #6
    Registered User tmaltbie's Avatar
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    This was yesterdays workout:
    May 19, 2020 - cardio day

    3.75 mile run, 8'03" pace, 30:13 total time

    I'll post later today for my weight training.
    -Trevor
    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399501
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  7. #7
    Registered User tmaltbie's Avatar
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    May 20, PUSH:

    Bench Press DB
    35lb x 12
    35lb x 12
    35lb x 11

    Overhead Press DB
    20lb x 12
    20lb x 12
    25lb x 8
    note: will jump to 25lb for all reps next time, aiming for 8 reps each set

    Incline Ben Press DB
    20lb x 12
    20lb x 12
    20lb x 12
    note: really feel this is in my delta/traps. think I will go to 25# next week.

    Lateral Raise Cable
    10lb x 12
    10lb x 12
    note: time to move up to 20lb

    Tricep Rope Pushdown
    40lb x 15
    40lb x 15
    40lb x 15
    note: last 2-3 reps are super hard

    Skullcrusher DB
    15lb x 8
    15lb x 8
    15lb x 6

    Push Ups - to failure each time
    6 reps
    8 reps
    7 reps

    7 minute abs.
    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399501
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  8. #8
    Registered User tmaltbie's Avatar
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    Would really appreciate your input on my form on a few exercises, thank you!
    https://forum.bodybuilding.com/showt...hp?t=178403791
    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399501
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  9. #9
    Registered User tmaltbie's Avatar
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    May 21, PULL

    Bent Over One Arm Row DB
    35lb x 8
    35lb x 8
    35lb x 8

    Lat Pulldown
    120lb x 12
    120lb x 12
    120lb x 12

    Waiter Curl
    35lb x 12
    35lb x 12
    35lb x 12

    Shrug DB
    50lb x 15
    50lb x 12
    50lb x 12
    note: assuming I have good form on these, I think I need to incorporate a resistance band since I have no DBs heavier than 50.

    Face Pull (rope)
    50lb x 12
    50lb x 12
    50lb x 12

    Bicep Curl DB (alternating arms)
    20lb x 8
    20lb x 8
    20lb x 8
    note: right arm is def weaker then the left, makes sense: i'm a lefty and I always hold my son on my left side hahaha

    Cable overhead Trap Raise
    30lb x 8
    20lb x 8
    30lb x 6
    note: honestly, I might toss this exercise. :/

    Hammer Curl DB (crossover chest)
    20lb x 12
    20lb x 12
    20lb x 12

    7 minute ab workout
    note: dead! did Athlean X routine today and I was struggling haha
    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399501
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  10. #10
    Registered User tmaltbie's Avatar
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    May 22: LEGS

    Goblet Squat
    45lb x 12
    45lb x 12
    45lb x 12
    note: focused on 3-4sec descent. going to get resistance bands and bump this to 50lbs. I think I need to do more reps cause I'm not getting very close to failure on these.

    Romanian DL DB
    40lb x 12
    40lb x 12
    40lb x 12
    note: same as above, not very close to failure on these. Maybe another set or two needs to be added + resistance bands.

    Bulgarian Split Squat:
    15lb x 12
    15lb x 15
    15lb x 15
    15lb x 15
    note: going to increase the weight and do less reps, and get closer to failure on each one.

    Standing Calf Raise DB
    40lb x 12
    40lb x 12
    40lb x 12
    40lb x 12

    Lunge DB
    40lb x 8
    40lb x 8
    40lb x 8
    40lb x 8
    Last edited by tmaltbie; 05-22-2020 at 08:39 PM. Reason: spelling
    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=178399501
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  11. #11
    Registered User kellilutler's Avatar
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    In for progress, nice work
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