W1D4:
Warm up
Bench:
70x2x5
90x3
105x8
117.5x6
TnG:
95x10
105x8
115x6
about 2 min rest.
Facepulls:
20x12
22.5x10
25x8
DB Incline:
32x12,10,8
Neutral grip DB bench:
36x15
41x6f - fucked up a little
41x8
rope pushdowns:
37.5x10+32.5x10
35x10+30x10
single hand tricep extension:
12.5x8
10x2x8
W1D3:
Warm up
15cm sumo block pulls:
70x5
120x5
150x3
170x7
185x6
Deadlift:
120x3
150x2
165x6,5,4 - took 3-4 min rest between sets
Used a power bar and it felt like crap
Standing single leg leg curls:
25x12,10,8,6 - 1 min rest
Bulgarian split squats:
18x8
24x6
30x6 - 1.5 min rest
Standing calf raises on smith machine:
50x12
60x3x12
Suitcase carry:
40x3x30m
W1D2:
I'll start duing this session om monday mornings without breakfast to save time.
Feet up bp:
70x2x5
90x12
95x10
100x8 - 2 min between sets.
rest of the excersises 1 min between sets
Cable lateral raises:
7.5x12
8.75x8
8.75x6
Rear delt rows:
90x12
95x10
100x8
High cable rows:
3x12,10,10 - too light
chest supported rows:
90x12
95x10
100x8
Single hand cable rows:
42.5x12
50x10
60x8
Incline curls:
3 drop sets that went to shit with weight selection, and everything was basically RPE10
total workout - 1 hour and 5 minutes including walking to the gym and back
I'm going to take the next 6-12 months for a long bulking phase with pure bodybuilding style training (with SBD).
My goals are:
1. Gain a few kgs of muscle
2. Improve my ability to rest less between sets to reduce the total workout time
3. Try sumo deadlift
Longer term goal:
300kg squat above all else. Fuck my deadlift, I want all resources available to work on getting this lifetime goal, and maybe working on my squat will carry over enough to even improve my deadlift, who knows.
Morning BW 89.2, I'll get some tape measurements later this week.
W1D1:
Warm up
Squat:
60x5
100x5
140x10
152.5x8
167.5x6 - 4 min rest between sets.
Single leg leg press:
120x12
150x10
180x8 - 2 min rest between sets
Leg extension with slow ccentric:
80x12
85x12
90x12
DB RDL:
36x10
40x8
40x6 - tried tempoing this to make it harder but it was still pretty light.
Good girl machine:
60x2x10
70x8
Banded standing ab wheel:
redx6
red+yellowx2x6
W!D4:
Warm up
Bench:
70x2x5
110x3
115x3
120x2x3
123.5x3
126.5x2x3 - felt much better then last week. Tweaked technique a little bit and it seems to be stronger.
Pendlay rows:
70x2x5
95x3x6
Chinups:
BWx3x15
super set with flys:
22x3x8
Consentration curls:
14x10
11.5x3x10 - wanted to get the sets over quickly so lowered the weight
Hammer curls:
18x4x8
