This is probably my least favorite day (other than arm day on friday) just because there are no really heavy lifts. I got out of my lab early though so I was ready to lift.
Seated BB Press 4x10,8,8,6
90x10
100x8
110x8
120x6 - Spotter had to assist last two reps
Arnold Press 3x8
50x8
45x8
40x8
Front Raise 3x8
25x8
25x8
25x8
Rear Lat Raise 3x8
25x8
25x8
25x8
DB Shrug 3x10
85x10
85x10
85x10
Behind the Back Shrug 3x10
135x10
135x10
135x10
I have a really hard time doing BTB shrugs just because my ass gets in the way so I probably only do 3/4 rep where the bottom it just rests on my ass. Overall though, I felt pretty good about the numbers I got today. Gonna be nice tomorrow doing legs though for sure.
Wednesday, January 19, 2011
Tuesday, January 18, 2011
Back and Calves
Another one of my favorite days. Always start with heavy deads.
Deadlift 3x3 (305,325,345)
Close Grip Chins 4x10,8,8,6 (BW+25)
T-Bar Rows 3x10,8,6 (115,120,125)
DB Rows 3x8 (60)
Wide Grip Pulldowns 3x10 (100)
Seated Calf Raises 3x10 (145)
Again, I like doing high volume. I've tried a lot of different routines and this always gives me the best pump/results. It can be killer sometimes, but I like it. I was feeling good from the start getting back to 345x3 on deadlifts after having to take 2 months off heavy squats and deads two months ago. Slowly getting back up in numbers.
Deadlift 3x3 (305,325,345)
Close Grip Chins 4x10,8,8,6 (BW+25)
T-Bar Rows 3x10,8,6 (115,120,125)
DB Rows 3x8 (60)
Wide Grip Pulldowns 3x10 (100)
Seated Calf Raises 3x10 (145)
Again, I like doing high volume. I've tried a lot of different routines and this always gives me the best pump/results. It can be killer sometimes, but I like it. I was feeling good from the start getting back to 345x3 on deadlifts after having to take 2 months off heavy squats and deads two months ago. Slowly getting back up in numbers.
Monday, January 17, 2011
Chest Day
Today was chest day, one of my favorite days. Was able to move up in a weight a little on incline so I was feeling good the rest of the day.
Incline 4x8 (170, 160, 150, 140)
Decline 4x10,8,6,4 (150, 160, 170, 180)
Dips 3x8 (BW+45)
Cable Crossover 3x8 (32.5)
DB Pullovers 3x10 (70)
I've been loving high volume training for a while and had a solid pump after today. I might take some progress pics sometime later this week since its been about a year since I've done it last.
Incline 4x8 (170, 160, 150, 140)
Decline 4x10,8,6,4 (150, 160, 170, 180)
Dips 3x8 (BW+45)
Cable Crossover 3x8 (32.5)
DB Pullovers 3x10 (70)
I've been loving high volume training for a while and had a solid pump after today. I might take some progress pics sometime later this week since its been about a year since I've done it last.
First Post
My goal for this winter is to finally hit near 180 pounds. I've been stuck at around 170 for a while now and I just switched up my routine/diet two weeks ago so hopefully that makes a difference.
My routine for now is:
Monday-Chest/Abs
Tuesday-Back/Calves
Wednesday-Shoulders/Traps
Thursday-Legs/Abs
Friday-Arms/Wrists
I'm eating around 3600 cals a day with 30% Protein/ 40% Carbs/ 30% Fat for macros. So far I'm liking the routine and feeling pretty good with the diet. I'll keep this updated.
My routine for now is:
Monday-Chest/Abs
Tuesday-Back/Calves
Wednesday-Shoulders/Traps
Thursday-Legs/Abs
Friday-Arms/Wrists
I'm eating around 3600 cals a day with 30% Protein/ 40% Carbs/ 30% Fat for macros. So far I'm liking the routine and feeling pretty good with the diet. I'll keep this updated.
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