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Diary - AJP
- Thread starter AJP
- Start date
Tuesday (today) pull day
Pullup: 7
Assisted pullup: @4 X 10 X 2, @5 X 9
Shrugs: 155 X 12, 205 X 10, 225 X 9, 275 X 5, 225 X 6
Bent-over rows (Pendlay): 115 X 11 X 2, 135 X 7, 125 X 9
Barbell upright rows: 95 X 6, 85 X 8 X 2, 65 X 9
Pulldowns: @8 X 10, @9 X 7
Underhand: @10 X 8 X 2
Seated Cable Rows: @9 X 11, @10 X 8 X 2
Pullup: 7
Assisted pullup: @4 X 10 X 2, @5 X 9
Shrugs: 155 X 12, 205 X 10, 225 X 9, 275 X 5, 225 X 6
Bent-over rows (Pendlay): 115 X 11 X 2, 135 X 7, 125 X 9
Barbell upright rows: 95 X 6, 85 X 8 X 2, 65 X 9
Pulldowns: @8 X 10, @9 X 7
Underhand: @10 X 8 X 2
Seated Cable Rows: @9 X 11, @10 X 8 X 2
evolution said:How's the recovery and gains...you have some crazy volume each day...specially the pull day.
It seems to be ok, but I could do better with the gains, recovery has been fine though. I was pretty sore from that pull day, it was great, but I think that was more because I hadn't worked any of those muscles in almost two weeks
Schedule/routine got messed up a bit, it was a minor (...major) dilemma, haha, anyway, I did a light Pull day
Friday..light pull
Wide Grip Chin-ups (body weight): 8, 6, 5
DB Shrugs: 70 X 12, 75 X 10 X 2
Wide Grip seated rows: @8 X 12, @ 9 X 11, @ 10 X 10 X 2
Close Grip Pulldowns (V handle/bar): @8 X 11, @ 9 X 10, @ 8 X 10
Upright rows: 65 X 10, 65 X 8, 45 X 6
DB rows:60 X 12, 65 X 10
Friday..light pull
Wide Grip Chin-ups (body weight): 8, 6, 5
DB Shrugs: 70 X 12, 75 X 10 X 2
Wide Grip seated rows: @8 X 12, @ 9 X 11, @ 10 X 10 X 2
Close Grip Pulldowns (V handle/bar): @8 X 11, @ 9 X 10, @ 8 X 10
Upright rows: 65 X 10, 65 X 8, 45 X 6
DB rows:60 X 12, 65 X 10
Monday
Dips (body weight): 10, 10, 10, 9
Hammer curls: 32.5 X 8 X 2, 30 X 5
Close Grip Bench: 135 X 10, 135 X 8, 155 X 7
^ supersetted with DB overhead extensions: 65 X 10, 70 X 8 X 2
Standing Cable Curls: @4 X 7. @3 X 8
Standing Curl Bar: 75 X 7, 75 X 5
Skull Crushers: 55 X 8, 65 X 7, 55 X 7
DB preacher curls: 22.5 X 10, 25 X 9, 20 X 10
Dips (body weight): 10, 10, 10, 9
Hammer curls: 32.5 X 8 X 2, 30 X 5
Close Grip Bench: 135 X 10, 135 X 8, 155 X 7
^ supersetted with DB overhead extensions: 65 X 10, 70 X 8 X 2
Standing Cable Curls: @4 X 7. @3 X 8
Standing Curl Bar: 75 X 7, 75 X 5
Skull Crushers: 55 X 8, 65 X 7, 55 X 7
DB preacher curls: 22.5 X 10, 25 X 9, 20 X 10
I was sick for a while, not fun, at all
I'm back in action though...albeit a little weaker, but it happens, I did lose a good amount of weight
Pull today (wednesday)
Pullups (body weight) 8, 7
Wide Grip Chin Ups (body weight) 7, 5
Upright Rows: 45 X 11, 65 X 10, 75 X 9 X 2
Deadlifts: 155 X 10 X 3
Bent over rows (pendlay): 115 X 10, 125 X 8 X 2, 115 X 8
A couple of light pulldowns
a couple of light cable seated rows
I'm back in action though...albeit a little weaker, but it happens, I did lose a good amount of weight
Pull today (wednesday)
Pullups (body weight) 8, 7
Wide Grip Chin Ups (body weight) 7, 5
Upright Rows: 45 X 11, 65 X 10, 75 X 9 X 2
Deadlifts: 155 X 10 X 3
Bent over rows (pendlay): 115 X 10, 125 X 8 X 2, 115 X 8
A couple of light pulldowns
a couple of light cable seated rows
I was sick a week and a half ago, and then I was left with a swollen throat, tonsils, glands, etc...hurt like a you know what to swallow. The crappy part is that I lost 5 pounds in about 5 days and the only thing I got in return is my asthma acting up pretty bad.
I'm thinking about changing my routine though, could get complicated haha
I'm thinking (one day) shoulders (including traps) with legs, mainly squats, possibly some stiff legged deads
(another day) Chest and finish off with biceps
(another day) Back probably including a few deads (conventional/romanian) and finishing off with some triceps
or i might go with a basic, chest, back, shoulders, legs, maybe adding some tricep work after chest and bicep after back, anyway, we'll see...any suggestions are definitely welcome
however I'm thinking that will change in my head, quite possibly very soon, I was thinking of full body, but I like to workout 4 sometimes 5 times a week if I have time, I haven't done any form of cardio in a while, especially now with the asthma flaring up
I did legs this past Saturday, but asthma was bothering me quite a bit, sat down completely for the squats, pretty wide stance, however I wasn't feeling them as much as I usually do, so I did some lunges and leg press instead and few light deadlifts at the end. Tomorrow should be pull and I'll see what I change from there
I'm thinking about changing my routine though, could get complicated haha
I'm thinking (one day) shoulders (including traps) with legs, mainly squats, possibly some stiff legged deads
(another day) Chest and finish off with biceps
(another day) Back probably including a few deads (conventional/romanian) and finishing off with some triceps
or i might go with a basic, chest, back, shoulders, legs, maybe adding some tricep work after chest and bicep after back, anyway, we'll see...any suggestions are definitely welcome
however I'm thinking that will change in my head, quite possibly very soon, I was thinking of full body, but I like to workout 4 sometimes 5 times a week if I have time, I haven't done any form of cardio in a while, especially now with the asthma flaring up
I did legs this past Saturday, but asthma was bothering me quite a bit, sat down completely for the squats, pretty wide stance, however I wasn't feeling them as much as I usually do, so I did some lunges and leg press instead and few light deadlifts at the end. Tomorrow should be pull and I'll see what I change from there
Yesterday was pull...
Pullups
shrugs
pullups...under a barbell on a squat rack with feet on a box
db bent over rows
a couple of pulldowns
a couple of seated rows
a few db lateral raises
Today was push...
Decline barbell bench: 135 X 14, 165 X 10, 175 X 10, 185 X 9, 185 X 8
Incline barbell bench: 135 X 10, 145 X 9, 155 X 8, 135 (30 degrees) X 10
DB shoulder press: 45 X 11, 50 X 10, 50 X 8 X 2
Standing Military barbell: 65 X 10, 85 x 7
Pullups
shrugs
pullups...under a barbell on a squat rack with feet on a box
db bent over rows
a couple of pulldowns
a couple of seated rows
a few db lateral raises
Today was push...
Decline barbell bench: 135 X 14, 165 X 10, 175 X 10, 185 X 9, 185 X 8
Incline barbell bench: 135 X 10, 145 X 9, 155 X 8, 135 (30 degrees) X 10
DB shoulder press: 45 X 11, 50 X 10, 50 X 8 X 2
Standing Military barbell: 65 X 10, 85 x 7
Starting new routine, heavier and lower weight (like the good ol days) I didn't like the high reps too much. Anyway..here it is
Day 1: Quad dominant, Back (maybe arms instead), possibly stiff legged for hams
1. Pullups/chinups, done in high number of sets but low number of reps, for example 6X3
2. Regular Back squats: going back to heavier ones AND keep some wide stance (that you sit all the way down in too)
3. Bent over row (pendlay) OR DB bent over rows with leg on bench
4. Leg Press OR weighted lunges
5. cable seated rows, possibly light pulldowns
Day 2: Lower pull dominant and Shoulders and Traps as well
1. DB Shoulder Press OR Standing military press
2. Conventional/Romanian deadlifts (bent knee)
3. Shrugs OR upright rows
4. Under barbell pull-ups (reverse pushups)
Day 3: Chest and arms OR Chest and Back
1. Two forms of presses: decline barbell, flat barbell or db, incline barbell or db
2. Biceps: two maybe three of: concentration curls, preacher, barbell, hammer
3. Triceps: two or three: Close Grip, possibly dips, extensions (lying db or barbell), pushdowns
With day 2, I wanted to make sure to have the heavy Romanian deads specifically with all trap work, hence the shrugs or upright rows and reverse pushups hitting the traps and rhomboids. Also, want to do the presses first before the deads.
With day 3, I’m not a big fan of putting arms purely on their own day. Could do chest and back instead, but if I leave it the way it is, there would be a large upper body muscle group each day. Note the bicep work before tricep which is pretty important.
With day 1, I didn’t want to put heavy Romanian deads with the squats so I wouldn’t be dead, and to save those deads to work with the traps. And I want to alternate between quad dominant and back to let the other group rest.
Will change/add when and where desired/needed. Planning on doing one day one off, two on one off, order of days may change a bit. I would like to have 1 and 2 a day apart to give the back some rest. 2 and 3 would work well back to back.
So it could be: Day 1, off, Day 2, Day 3, off..repeat (option 1)
OR : Day 1, off, Day 3, Day 2, off…repeat (but I like the first one more) (option 2)
OR: Day 2, off, Day 3, Day 2, off..repeat
OR : Day 2, off, Day 1, Day 3, off…repeat
Day 1 could easily be split up into two days, which may work well, doing back the day after a quad dominant day should be good, if we did that, it would be 2 days on, one off, 2 days on off. This would also keep the workouts shorter.
Day 1: Quad dominant, Back (maybe arms instead), possibly stiff legged for hams
1. Pullups/chinups, done in high number of sets but low number of reps, for example 6X3
2. Regular Back squats: going back to heavier ones AND keep some wide stance (that you sit all the way down in too)
3. Bent over row (pendlay) OR DB bent over rows with leg on bench
4. Leg Press OR weighted lunges
5. cable seated rows, possibly light pulldowns
Day 2: Lower pull dominant and Shoulders and Traps as well
1. DB Shoulder Press OR Standing military press
2. Conventional/Romanian deadlifts (bent knee)
3. Shrugs OR upright rows
4. Under barbell pull-ups (reverse pushups)
Day 3: Chest and arms OR Chest and Back
1. Two forms of presses: decline barbell, flat barbell or db, incline barbell or db
2. Biceps: two maybe three of: concentration curls, preacher, barbell, hammer
3. Triceps: two or three: Close Grip, possibly dips, extensions (lying db or barbell), pushdowns
With day 2, I wanted to make sure to have the heavy Romanian deads specifically with all trap work, hence the shrugs or upright rows and reverse pushups hitting the traps and rhomboids. Also, want to do the presses first before the deads.
With day 3, I’m not a big fan of putting arms purely on their own day. Could do chest and back instead, but if I leave it the way it is, there would be a large upper body muscle group each day. Note the bicep work before tricep which is pretty important.
With day 1, I didn’t want to put heavy Romanian deads with the squats so I wouldn’t be dead, and to save those deads to work with the traps. And I want to alternate between quad dominant and back to let the other group rest.
Will change/add when and where desired/needed. Planning on doing one day one off, two on one off, order of days may change a bit. I would like to have 1 and 2 a day apart to give the back some rest. 2 and 3 would work well back to back.
So it could be: Day 1, off, Day 2, Day 3, off..repeat (option 1)
OR : Day 1, off, Day 3, Day 2, off…repeat (but I like the first one more) (option 2)
OR: Day 2, off, Day 3, Day 2, off..repeat
OR : Day 2, off, Day 1, Day 3, off…repeat
Day 1 could easily be split up into two days, which may work well, doing back the day after a quad dominant day should be good, if we did that, it would be 2 days on, one off, 2 days on off. This would also keep the workouts shorter.
So I just did quads a while ago, I'm pretty sure the Quads and back will be getting their own separate day, so it would be 2 on, 1 off, 2 on, 1 off.
Quads,
Back,
off,
Shoulders, Deadlifts, Traps
Chest and some arms
off
Today (friday), did quads.
Squats: 135 X 10, 225 X 8, 275 X 6, 295 X 5, 315 X 4
Wide Stance sitting down for 2 seconds: 135 X 9, 165 X 8, 175 X 8
Leg Press: 270 X 8, 360 X 7, 450 X 5
Quads,
Back,
off,
Shoulders, Deadlifts, Traps
Chest and some arms
off
Today (friday), did quads.
Squats: 135 X 10, 225 X 8, 275 X 6, 295 X 5, 315 X 4
Wide Stance sitting down for 2 seconds: 135 X 9, 165 X 8, 175 X 8
Leg Press: 270 X 8, 360 X 7, 450 X 5
evolution said:I understand about the pause at the bottom but why switch to a wide stance?
Hits the glutes and hams a good amount, because it's wider, it makes it harder to stand up from the sitting position. I tried them out last weekend and my glutes were sore for days, it definitely felt different from regular squats