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Friday last week everything was starting to feel tweaky, especially in left knee and shoulder. I shortened my workout to:

 

Back/Shoulders:

Pull ups: 22

Barbell Row: 155x15, 15, 15, 15, 15, 15, 15

SS 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 group

Wednesday: Barbells 3 sets of 10 per muscle group

Friday (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!

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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, 205x8

DB 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, 20x8/8/8

Incline DB curls, loaded 30 sec stretch between sets: 25x10, 10, 10

DB 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, 15

SS 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, 12

Hip 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, 20

Calf Press, 30 sec loaded stretch between sets: 270x15, 15, 15 - horrible burn!

RDL: 155x10, 10, 10

SS 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: 24

Bench Press: 135x12, 185x10, 205x8, 225x6, 235x8 (2020 rep PR!), 205x10

SS Barbell Row: 155x12, 205x12, 225x12, 245x10, 10

DB Incline Press: 70x12, 12, 12

SS Close grip lat pulldown: 140x12, 10, 12

Gravity boot inverted sit ups: 10, 10 crisscross, 10

 

Thursday: Capoeira Training/Shoulders

Caporiea drills for 30 min

Handstand push ups: 15, 15, 15

Power Cleans: 65x10, 155x8, 205x8, 205x8

Lying side/rear laterals: 17x10/10, 10/10, 10/10

Barbell rockbacks (abs): 65x10, 10

 

Friday: Arms (5am!)

10 min Capoeira drills

Reverse grip close grip bench press: 135x10, 155x10, 175x10, 10

SS Barbell Curl: 85x10, 105x10, 115x10, 10

Incline DB curls, loaded 30 sec stretch between sets: 30x8, 8, 8

DB 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, 15

SS 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!

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