Upper body today:
Close-grip bench: 140x10x1@8.5; x8x2@8-8.5; x7x1@9. 2.5 minutes rest.
Lat prayer: 52.5x12x4@6. 2.5 minutes rest.
DB skull crusher: 17.5 (each) x12x3@6.5. Superset with:
DB spider curl: 30 (each) x12x3@7.5-8.5. 2.5 minutes rest.
Hammer curl: 32.5 (each) x9x3@8-9. Giant set with:
Face pull: 45x15x3@6.
Hanging knee raise: 10x3@7-8.5. 2.5 minutes rest.
Another upper body workout today:
Incline DB bench: 50 (each) x9x1@8.5; x8x2@8.5-9. Superset with:
Kroc row: 60x12x3@7. 2.5 minutes rest.
Weighted pull up: 7x2@9-9.5; 6x1@9.5. (last rep of each set was nose or lips over bar, rather than chin…
) Superset with:
Triceps push down: 42.5x15x3@6.5. 2.5 minutes rest.
DB fly press: 42.5 (each) x12x3@7. Superset with:
One-arm Bayesian curl: 22.5x9x3@8-9. 2.5 minutes rest.
Lower body today:
RDL with straps: 195x12x3@6. Superset with:
Standing cable calf raise: 170x15x3@6. 2.5 minutes rest.
Farmer’s walk with two 75-lb DBs: 50 steps x 3. Superset with
Neck curl: 7.5x20x3@7. 2.5 minutes rest.
Front squat on slant board: 65x12x3@? Superset with:
Tibialis extension: 35x25x1@7; 35x22x2@7.5.
Cable crunch: 80x12x3@7-8. 90 seconds rest.
Upper body today. Sunday is usually a day off from lifting but I have some errands to do tomorrow so I thought I’d squeeze in a workout today.
Weighted dip: 50x7x1@9; 50x6x2@9-10. Superset with:
One-arm DB row: 65x10x3@7. 2.5 minutes rest
Standing DB press: 35 (each) x12x1@8.5; 35x11x1@8.5; 35x10x1@9.5. Superset with:
EZ bar curl: 70x10x2@8; 70x9x1@9.5. 2.5 minutes rest.
Triceps press down: 47.5x15x1@7.5; 45x14x2@9. Giant set with:
Powell raise: 15x10x3@6.5.
Weighted abmat situp: 10x12x1@7; 10x11x2@7.5. 2.5 minutes rest.
After lifting I did an intervals on the treadmill for 25 minutes, alternating running and jogging.
Lower body today:
High-bar squat, no belt: 180x8x3@6-6.5. Superset with:
DB calf raise on slant board: 45 (each) x20x3@6.5. 2.5 minutes rest.
BB power shrug: 180x10x3@6.5. Superset with:
Band-assisted Nordic curl: 6x3@7-8.5. 2.5 minutes rest. Used a lighter band today, so less assistance from the band. Did 12x3 last week with a heavier band. Will I ever be able to do these un-assisted?
DB splist squat, knees over toes style: 10 (each) x12x3@7. Giant set with:
Neck curl: 10x17x3@7-8.
Tibialis extension: 37.5x20x3@7. 2.f minute rest.
Plus some brisk treadmill walking.
Upper body today:
Close-grip bench: 145x9x1@8; 145x8x1@9; 145x7x1@9.5; 145x6x1@8.5. 2.5 minutes rest.
Lat prayer; 55x12x4@6. 2.5 minutes rest.
DB skull crusher: 20 (each) x12x3@7.5. Superset with:
DB spider curl: 30 (each) x13x3@8. 2.5 minutes rest.
Hammer curl: 32.5x10x3@8.5. Giant set with:
Face pull: 50x15x3@6-7.
Hanging knee raise: 11x3@8. 2.5 minutes rest.
Upper body today:
Incline DB bench: 50 (each) x10x1@8; 50x9x1@9; 50x8x1@9.5. Superset with:
Krock row: 62.5x12x3@7. 2.5 minutes rest.
Weighted pullup: 10x7x2@8-9; 10x6x1@9. Superset with:
Triceps press down: 47.5x15x2@7. 2.5 minutes rest.
Cable chest fly: 50x15x3@6. Superset with:
One-arm Bayesian curl: 22.5x10x3@7-8. 2.5 minutes rest.
Lower body today:
RDL with straps: 200x10x3@6. Superset with:
Standing cable calf raise on slant board: 175x15x3@6. 2.5 minutes rest.
Farmer’s walk with two 77.5-lb DBs: 50-55 steps x 3. Superset with:
Neck curl: 10x20x3@7. 2.5 minutes rest.
BB front squat on slant board: 70x10x3@? Giant set with:
Tibialis raise: 37.5x25x1@7; 37.5x22x2@8.
Cable crunch: 80x12x3@7-8. 2.5 minutes rest.
Upper body today:
Weighted dip: 50x8x1@8; 50x6x2@9-9.5. Superset with:
One-arm DB row: 65x12x1@7.5; 65x11x2@9-9.5. 2.5 minutes rest.
Standing DB press: 37.5 (each) x10x1@8; 37.5x9x1@8; 37.5x8x1@8.5. Superset with:
EZ bar curl: 72.5x9x1@8; 72.5x8x2@8. 2.5 minutes rest.
Triceps press down: 50x13x2@7.5; 50x12x1@9.5. Giant set with:
Powell raise: 15x12x3@7.5.
Weighted abmat sit up; 15x12x2@7-8; 15x9x1@9. 2.5 minutes rest.
Finished with brisk treadmill walk (4-4.3mph) for a total of 35 minutes.
Upper body Wednesday:
CG bench: 145x9x1@9 ;145x8x1@8.5; 145x7x2@8.5-9.5. 2.5 minutes rest.
Lat prayer: 60x12x4@6. 2.5 minutes rest.
DB skull crusher: 21.25 (each) x11x1@9.5; 21.25x10x2@8.5-9. Superset with:
DB spider curl: 30 (each) x14x1@8; 30xx13x2@8. 2.5 minutes rest.
Hammer curl: 35 (each) x8x3@7.5. Giant set with:
Face pull: 60x12x1@7; 60x10x2@8.
Hanging knee raise ;10x3@7.5-8. 2.5 minutes rest.
Plus a 2.8-mile run on the treadmill.
Upper body. Thursday is usually a day off from lifting but I’m leaving for a week-long vacation tomorrow so I thought I’d squeeze in this week’s fourth workout today.
Incline DB bench: 52.5 (each) x8x2@7.5-8; 52.5x6x1@9. Superset with:
Kroc row: 65x10x3@7-7.5. 2.5 minutes rest.
Weighted pull up: 10x6x3@8. Superset with:
Triceps press down: 50x13x3@7. 2.5 minutes rest.
Fly press: 45 (each) x10x3@7. Superset with:
Bayesian curl: 22.5x10x1@8; 22.5x8x2@8. 2.5 minutes rest.
Finished with a 30-minute brisk treadmill walk. I’ve also been stretching every day for about 20 minutes or so in the early evening.
Back at it after a short vacation. Managed to get in a couple of hotel gym workouts, plus 3-6 miles of walks around Chicago every day, and one short swim in Lake Michigan on a very hot day…
Today, upper body:
Weighted dip: 50 x7x1@8.5; 50x5x2@9. Supserset with:
One-arm DB row: 67.5x10x3@7. 2.5 minutes rest.
Standing DB press: 37.5 (each) x10x1@7; 37.5x9x2@8. Superset with:
EZ bar curl: 72.5x8x3@7.5. 2.5 minutes rest.
Triceps press down: 50x13x3@7. Giant set with:
Powell raise: 15x10x3@7.
Weighted abmat sit up: 15x12x1@7; 15x8x2@8. 2.5 minutes rest.
Missed posting a couple of workouts but I’m following the same workout plan from week to meek so nothing changes much–maybe an extra rep here, another few pounds there, otherwise just keeping on keeping on with lifting, moving, stretching.
Today, upper body:
Close-grip bench: 145x7x1@7; 145x6x3@7-8. 2.5 minutes rest.
Lat prayer: 65x12x3@6.5-7; 65x10x1@8. 2.5 minutes rest.
Cable overhead triceps extension: 25x12x3@6.5-7. Superset with:
DB spider curl: 30 (each) x13x1@7.5; 30x12x2@8. 2.5 minutes rest.
DB hammer curl: 35x8x3@7.5. Giant set with:
Face pull: 50x12x1@7; 50x10x2@7.
Reverse decline crunch: 12x1@7; 10x2@7. 2.5 minutes rest.
Did an upper body workout yesterday and a lower body workout today. Also ran for about 2.5 miles yesterday.
Today:
RDL with straps: 200x10x3@6. Superset with:
Standing cable calf raise: 180x15x3@7. 2.5 minutes rest.
Farmer’s walk with two 80-lb DBs: 50+ steps, 3 sets. Superset with:
Neck curl: 15x17x3@7. 2.5 minutes rest.
Front squat on slant board: 70x10x3@? Superset with:
Tibialis extension: 37.5x18x3@7. 2.5 minutes rest.
Cable crunch: 80x12x3@7-8. 90 seconds rest.
Haven’t logged any workouts for a while and now I see a new forum format. For the last several weeks I’ve been doing a six-day push-pull-legs program. Finished my first push workout of the week this afternoon:
DB bench: 60 (each) x8x4@6.5-7. 2.5 minutes rest.
Seated landmine Viking press: 95x8x1@easy; 100x8x1@pretty easy; 105x8x1@fairly easy: 110x8x1@6. 2.5 minutes rest. First time doing these so I was adjusting the weight on the fly. Since the bar is angled from its anchor point I’m not really lifting the full weight of the bar but I"m including the 45-lb bar weight just for conveient tracking of my progress.
DB chest fly: 37.5x15x3@6.5-7/5. 90 seconds rest.
Upright cable row: 35x15x2@easy; 40x15x1@fairly easy. 90 seconds rest.
SKullcrusher with EZ curl bar: 35x15x2@6.5 90 seconds rest.
Triceps push down: 35x15x2@6. 90 seconds rest.
Incline reverse crunch: 12x3@6.5-7.5; 8x1@9. 90 seconds rest.
Pull day today:
Neutral-grip lat pull down: 135x8x4@7. 3 minutes rest.
Seated cable row, pronated grip: 90x8x2@fairly easy; 95x8x1@6? 100x8x1@6. 3 minutes rest.
Lat prayer: 45x15x3@6-7. 2 minutes rest.
DB rear delt fly: 7.5x15x3@? 90 seconds rest.
EZ bar curl: 35x15x1@fairly easy; 45x15x1@5. 90 seconds rest
DB curl: 25 (each) x15x2@6. 90 seconds rest.
Cable crunch: 75x12x4@6.5-7.5. one minute rest.
Leg day today:
Front squat: 100x8x3@6. 3 minutes rest.
RDL with straps: 190x8x3@pretty easy. 3 minutes rest.
Leg extension: 50x15x3@5-6. 90 seconds rest.
Leg curl: 25x15x3@5-6. 90 seconds rest.
Standing calf raise: 140x15x3@5-6. 60-90 seconds rest.
Okay, it’s been a minute! For the last few months I’ve been following a 6-day push-pull-legs program of my own design, with varying rep ranges (undulating periodizaton). Seems to be going pretty good so far.
Today was a push day:
Bench: 190x5x5@7.5-9.5. 3 minutes rest.
Standing overhead press: 100x8x3@7-9; 100x6@9.5. 2 minutes rest…
Incline DB bench: 57.5x9x1@8; 57.5x8x3@8-9. 2 minutes rest.
DB lateral raise: 22.5x13x3@7.5-9. 2 minutes rest.
Dips: Bodyweight: 15x1@8. Weighted: 10x10x2@7. 2 minutes rest.
Cable triceps extension: 30x13x3@7-8. 2 minutes rest.
Cable crunch: 75x12x3@7-8. one minute rest.
Pull day today:
Deadlift: 245x5x5@pretty easy. 3 minutes rest.
Weighted pull up: 5x7x4@7-9. 3 minutes rest.
BB row: 130x6x4@6. 2 minutes rest.
Neutral grip pull down: 130x10x3@6. 2 minutes rest.
BB curl: 67.5x10x3@6-8.5. 90 seconds rest.
Hammer curl: 30x12x3@7.5-9. 90 seconds rest.
Reverse cable crunch: 10x12x3@7.5-9. One minute rest.
Leg day:
Low-bar squat, no belt: 200x5x5@5-6. 3 minutes rest.
Leg press: 295x10x4@5. 2 minutes rest.
RDL, snatch grip with straps: 155x10x4@5. 2 minutes rest.
DB Bulgarian split squat: 15x12x3@7. 90 seconds rest.
Calf press on leg press: 195x20x3@6. One minute rest.
Standing ab wheel roll out to plank position: 10x3@7. One minute rest.