Derek Posted February 6, 2020 Author Share Posted February 6, 2020 Friday last week everything was starting to feel tweaky, especially in left knee and shoulder. I shortened my workout to: Back/Shoulders:Pull ups: 22Barbell Row: 155x15, 15, 15, 15, 15, 15, 15SS DB Lateral Raise: 20x15, 30x12, 12, 12, 12, 12, 12 Then did some ab work. Felt about right Taking a Deload this week, so three light total body lifts:Monday: Calisthenics 3 sets of 10 per muscle groupWednesday: Barbells 3 sets of 10 per muscle groupFriday (planned): BFR set for each muscle group My weight has been averaging between 195-198 so I'm pretty happy. Next week it's back to the grind! Link to comment Share on other sites More sharing options...
Derek Posted February 28, 2020 Author Share Posted February 28, 2020 So I missed logging this whole month of training! Oh well, I'm back. My plan after the last deload was to switch back to an Arnold split (Chest/Back,Shoulder/Arms,Legs) training 5 days per week, swap the main lifts I was doing and go for PRs, specifically on bench, high rep squats, and power cleans. Here's this week for an idea: Monday: Shoulders/Arms (5am!)Handstand pushups: 6 - had to stop bc I got a severe nose bleed!Power Cleans: 155x10, 175x8, 8, 205x8DB Shoulder Press: 60s x 12, 70s x 12, 70s x 12 drop 50x8 drop 30x10 (L shoulder felt pinchy so I cut my sets short)Prone incline Y/T/A's: 20x8/8/8, 20x8/8/8, 20x8/8/8Incline DB curls, loaded 30 sec stretch between sets: 25x10, 10, 10DB Overhead Extensions, loaded 30 sec stretch between sets: 40x10, 10, 10 (my right elbow has been really touchy since breaking my hand last year, so I'm trying to stretch everything out with lighter weights here)BFR EZ Bar Curls: 35x30, 15, 15, 15SS BFR Skull Crushers: 35x30, 15, 15, 15 Tuesday: Legs (Miles was home sick so had to keep this short for his sake)Ab wheel rollouts: 12, 12, 12Hip Thrust: 105x15, 15, 15 (I keep these light bc my glutes are too big already!)Squat: 135x10, 185x10, 225x20, 20, 20 (2020 rep PR!)Leg Press: 270x20, 20, 20Calf Press, 30 sec loaded stretch between sets: 270x15, 15, 15 - horrible burn!RDL: 155x10, 10, 10SS Leg Extensions: 75x20, 20, 20 - no knee pain Wednesday: Chest/Back (both kids were home sick and at the gym with me so a short, distracted workout. Got pretty sore though)Pulls ups: 24Bench Press: 135x12, 185x10, 205x8, 225x6, 235x8 (2020 rep PR!), 205x10SS Barbell Row: 155x12, 205x12, 225x12, 245x10, 10DB Incline Press: 70x12, 12, 12SS Close grip lat pulldown: 140x12, 10, 12Gravity boot inverted sit ups: 10, 10 crisscross, 10 Thursday: Capoeira Training/ShouldersCaporiea drills for 30 minHandstand push ups: 15, 15, 15Power Cleans: 65x10, 155x8, 205x8, 205x8Lying side/rear laterals: 17x10/10, 10/10, 10/10Barbell rockbacks (abs): 65x10, 10 Friday: Arms (5am!)10 min Capoeira drillsReverse grip close grip bench press: 135x10, 155x10, 175x10, 10SS Barbell Curl: 85x10, 105x10, 115x10, 10Incline DB curls, loaded 30 sec stretch between sets: 30x8, 8, 8DB Overhead Extensions, loaded 30 sec stretch between sets: 50x8, 8, 8 (my right elbow has been really touchy since breaking my hand last year, so I'm trying to stretch everything out with lighter weights here)BFR Cable Curls: 65x30, 15, 15, 15SS BFR Cable pushdowns: 65x30, 15, 15, 15 I've got one more Leg workout before I deload next week, then change up my main lifts for March. I'm going to try for a squat PR at 16 reps. Next month I'll bring deadlifts back in and go for some PRs there, and I need to put in a designated arm day because otherwise I always neglect them! Link to comment Share on other sites More sharing options...
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