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Week 9 day 4
Belt squat: [email protected]; [email protected]; [email protected] Two to three minutes rest.
BB press: [email protected] Two to three minutes rest.
Chest-supported DB row: 57.5 (each) [email protected] Two to three minutes rest.
Reverse crunch: [email protected]; [email protected] 90 seconds rest.
One leg cable adductor raise: [email protected] One minute rest.
One leg cable abductor raise: [email protected] One minute rest.Comment
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Week 9 day 5
RDL with straps: [email protected] Three minutes rest.
Bench: [email protected] Three to four minutes rest.
Body weight neutral-grip pull up: [email protected]; [email protected] (max rep set). Three minutes rest.
Lat prayer, drop sets: [email protected]; [email protected]; [email protected] No rest.
Seated BB calf raise: [email protected]; [email protected]; [email protected] 90 seconds rest.
Cable upright row: [email protected]; [email protected]; [email protected] One minute rest.Comment
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Week 10 (final week) day 1 of my 5-day full body program.
Belt squat: [email protected] Two to three minutes rest.
BB press: [email protected]; [email protected] Two to three minutes rest.
One-arm DB row: [email protected]; [email protected] Two to three minutes rest.
Incline fly with resistance bands: rogue blue band x15x3. 90 seconds rest. Using bands for this exercise felt tougher than using DBs. Nice resistance through the entire range of motion.
Kneeling cable crunch: [email protected] 90 seconds rest.Comment
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Week 10 day 2
RDL with straps: [email protected] Three minutes rest.
Bench: [email protected] Three minutes rest.
Cable leg extension: [email protected] Two minutes rest.
Cable curl with EZ attachment: [email protected] 90 seconds rest.
Cable calf raise: [email protected] 90 seconds rest.Comment
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Week 10 day 3
Weighted neutral grip pull up; [email protected]; [email protected] Three minutes rest.
Weighted dip: [email protected]; [email protected] Two to three minutes rest.
Overhead cable triceps extension, drop sets: [email protected]; [email protected]; [email protected] No rest.
DB lateral raise 20 (each) [email protected] 90 seconds rest.
Cable leg curl: [email protected] 90 seconds rest.Comment
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Week 10 day 4
Belt squat: [email protected] 300xfail! I shortened the chain on my belt to increase my range of motion. Couldn't budge 300 off the floor.
BB ;press: [email protected] Three minutes rest.
Chest-supported DB row: 57.5 (each) [email protected] Two to three minutes rest.
Reverse crunch: [email protected]; [email protected]; 90 seconds rest,
Adductor cable raise: [email protected] 60 to 90 seconds rest.
Abductor cable raise: [email protected] 60 to 90 seconds rest.Comment
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Week 10 day 5, last day of my 10-week excursion into full-body, 5-day workouts. I think I'll run the same program for another 10 weeks.
Today:
RDL with straps: [email protected]? Just trying to feel a good stretch in my hamstrings with these.
Bench: [email protected] Three to four minutes rest.
Neutral-grip pull up: [email protected]; [email protected] Three minutes rest.
Lat prayer, drop sets: [email protected]; [email protected]; [email protected] No rest.
Seated BB calf raise: [email protected] 90 seconds rest.
Cable upright row: [email protected] 90 seconds rest.
My weight held steady over the 10 weeks of running this program--about 177 in the afternoon after a few meals, somewhere between 13 and 15 percent body fat. All in all it was pretty enjoyable, much better for me than an upper/lower or push/pull split. The lifts and volume were nicely distributed across the training week. I don't feel beat up at all. Taking a break from BB squats and deadlifts definitely helps with recovery.Comment
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Started the second run of my 5-day full body split today.
DB Bulgarian split squat: 25 (each) [email protected] Two to three minutes rest.
Seated DB overhead press, no back support: 32.5 (each) [email protected] Three minutes rest.
Neutral grip lat pull down: [email protected] Two to three minutes rest.
Cable leg curl: [email protected] Two minutes rest.
Incline DB curl: 22.5 (each) [email protected] 90 seconds to two minutes rest.
Incline crunch: 12, 10, 8. 90 seconds restComment
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Week 1 day 2
Bench: [email protected] Two to four minutes rest.
Landmine t-bar row: [email protected]; [email protected] Two to three minutes rest.
One-arm cable lateral raise: [email protected] 90 seconds rest.
Seated BB calf raise: [email protected] One minute rest.
Overhead cable triceps extension: [email protected] 90 seconds rest.Comment
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Week 1 day 3
Weighted neutral-grip pull up: [email protected] Three minutes rest.
RDL with traps: [email protected]?? Two to three minutes rest. I'm going slowly with these, trying to strengthen my hamstrings and get the form down.
Dips with 32.5-pound weight vest: [email protected] Two to three minutes rest.
Cable upright row: [email protected] 90 seconds rest.
Reverse crunch: [email protected] 90 seconds rest.
Comment
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Week 1 day 4
BB press: [email protected] Three minutes rest.
Belt squat: [email protected] Two to three minutes rest.
Standing cable fly: [email protected]; [email protected]; [email protected] Two minutes rest.
Standing rear delt cable fly: [email protected]; [email protected] Two minutes rest.
Standing cable calf raise: [email protected] 90 seconds rest.
DB shrug: 75 (each) [email protected] One minute rest.Comment
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Week 1 day 5
Chest supported DB row: 55 (each) [email protected] Two to three minutes rest.
Incline DB press: 47.5 (each) [email protected] Three minutes rest.
Cable leg extension: [email protected] Two minutes rest.
BB hip thrust: [email protected] 90 seconds rest.
EZ bar preacher curl using swiss ball (I don't have a preacher curl attachment) [email protected] 90 seconds rest.
Triceps cable press down: [email protected]; [email protected] 90 seconds rest.Comment
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Week 2 day 1 on the second run of my 5-day full body program
Bulgarian split squat with weighted vest: [email protected]; [email protected]; [email protected]; 45-pound vest plus two 20-lb DBs: [email protected] Two to three minutes rest. The last set with the vest and dumbbells was pretty challenging.
Seated DB press, no back support: 32.5 (each) [email protected] Two to three minutes rest.
Neutral-grip lat pull down: [email protected] Three minutes rest.
Cable leg curl: [email protected] 90 to 120 seconds rest.
Cable curl, with back toward the weights, arms stretched behind me: [email protected]; [email protected] Two minutes rest.
Incline crunch: 10x2; 8. 90 seconds rest.Comment
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Week 2 day 2
Bench: [email protected] Four to five minutes rest.
Landmine t-bar row: [email protected] Two to three minutes rest.
One-arm cable lateral raise: [email protected] 90 seconds to 2 minutes rest.
Seated BB calf raise: [email protected]; [email protected] 60 to 90 seconds rest.
Overhead cable triceps extension: [email protected] 60 to 90 seconds rest.Comment
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