sick. missed legs on friday.
will make it up next leg session with 275lbs 3x5!!! rawr

Push day on monday. DB Bench Press, DB Incline Press, DB Flies, Squeezing two db's pressing thing, Rope Tricep Extensions. DB Lateral Raises <-- will switch with arnold press next week


Feb 6th / Pull

Pullups:
4 x 8-12

Lat Pulldowns:
80lbs x 12
100lbs x 12
120lbs x 12
140lbs x 4 x 8
160lbs x 6

(Lever) Seated Rows (one-armed):
50lbs x 8
95lbs x 8
120lbs x 3 x 8

(Cable) Seated Rows:
50kg x 12
60kg x 12,8,12

Standing DB Curls:
10kg x 8
12.5kg x 4 x 6

Cable Curls:
15kg x 4 x 12

DB Seated Rear Lateral Raises:
6kg x 4 x 12


good session. need to change the rear lateral raises with something. any suggestions?

Friday / Legs

Squats:
45lbs x 10
90lbs x 10
135lbs x 10
180lbs x 5
225lbs x 5 x 10*

Half Squats:
2pps x 8
3pps x 3 x 8

Leg Extensions:
50 x 8
60 x 8
70 x 8
80 x 8

Leg Curls:
50 x 8
60 x 8
70 x 2 x 8

*okay so i didnt do 275lbs x 3 x 5, but 225lbs x 5 x 10 was taxing as well! oh well, maybe next time.

@-Dan : will do! will try 'em out for prolly 4 weeks and report. thxs for the suggestion.

those squats were alot harder than i thought
maybe in a month. i really wanna be a good 70-75kg+ before i take pictures.


Monday / Push

DB Incline Press:
10kg x warmup
15kg x warmup
25kg x 12, 20kg x failure, 15kg x failure, 10kg x failure (one massive dropset) x 4 sets

DB Bench Press:
20kg x 8, 15kg x 8 (as warmup)
25kg x 8, 20kg x failure, 15kg x failure, 10kg x failure (one massive dropset) x 3 sets

Squeezing DB Press:
37.5lbs x 8, 32.5lbs x failure (dropset) x 4 sets*

DB Incline Flies:
10kg x 4 x 8-12

Rope Tricep Extensions:
10kg x 12
15kg x 4 x 8

*maybe 6 sets. pretty brain-dead by that time.
**HOPE YOU UNDERSTAND HOW CRAZY THIS SESSION WAS, IDK HOW TO RECORD DROPSETS. didnt do any shoulders. they were dead by the end.

i know im getting enough rest, just worried im not getting in enough food. thxs for the reminder though


Thursday / Pull

Pullups:
4 x 10

Lat Pulldowns:
80lbs x 12
100lbs x 12
120lbs x 12
140lbs x 3 x 12

BTN Lat Pulldowns:
80lbs x 12
100lbs x 12
120lbs x 12
140lbs x 12

Underhand Lat Pulldowns:
80lbs x 12
100lbs x 12
120lbs x 12
140lbs x 12

(Lever) Seated Rows (one-armed):
45lbs x 12
70lbs x 12
95lbs x 12
105lbs x 12

T-Bar Rows:
20kg x 12
30kg x 12
40kg x 12
50kg x 8

DB Rows:
~30kg x 8,15
~30kg x 8

Seated Rows:
60kg x 8
65kg x 3 x 8

DB Curls:
10kg x 8
12.5kg x 6

Face Pulls*:
5kg x 15
10kg x 3 x 12

*need help. can't feel it. am i suppose to pull it to my face or sort of 'rotate' the shoulders to my face or a combination of both? video tutorial please
**stupid volume. someone wanted me to train together so i just followed them.

Saturday / Legs

Squat:
45lbs x 10
90lbs x 10
135lbs x 5
180lbs x 5
225lbs x 5
275lbs x 5/3*

Leg Extensions:
30 x 20
40 x 20
50 x 15
60 x 12

Leg Curls:
40 x 12
50 x 12
60 x 12
70 x 8

*felt like i could have done 5 but didnt want to risk it. weight felt light. will increase next workout
**skipped half squats. lazy.

Tuesday / Push

DB Bench Press:
10kg x 12
15kg x 12
20kg x 8
25kg x 8
70lbs x 4 x 8

DB Incline Press:
20kg x 2 x 8
25kg x 8,6

Machine Flies:
30 x 12
40 x 12,12,10

Rope Tricep Pushdowns:
10kg x 12
15kg x 4 x 8

DB Overhead Tricep Extensions:
20kg x 2 x 8
25kg x 2 x 8

V-Bar Tricep Pushdowns:
20kg x 8
25kg x 4 x 8

*i think i might just add a whole shoulder workout at the end of leg day

Thursday / Pull

Pullups:
3 x warmup

Lat Pulldowns:
80lbs x 12
100lbs x 10
120lbs x 10
140lbs x 3 x 8
120lbs x 3 x 10-12

(Lever) Seated Rows (one-armed):
50lbs x 8
90lbs x 8
100lbs x 3 x 8

(Cable) Seated Rows:
60kg x 8
70kg x 8,8,6

EZ-Bar Curls:
50lbs x 3 x 10
70lbs x 3 x 7

One-Armed DB Preacher Curls:
7.5kg x 12
10kg x 12
12.5kg x 12

DB Concentration Curls:
7.5kg x 8
10kg x 3 x 8

Incline Rear Lateral Raises:
5kg x 4 x 12

*really liked the feel of the incline raises. will stick with that for a couple weeks
**no pump in my back

Saturday / Legs

Seated Calf Raises:
50lbs x 12
100lbs x 4 x 12

Squats:
45lbs x 12
90lbs x 8
135lbs x 5
180lbs x 5
225lbs x 5
270lbs x 8*
245lbs x 5
270lbs x 5*

Leg Extensions:
50 x 12
60 x 8
70 x 8
70 x 8

Leg Curls:
50 x 12
60 x 8
70 x 8/6

some ez-bar curls, one-armed db preacher curls, and hammer curls

*spotted.
*was not feeling squats today. need to change exercises next week. front squats or leg press.

Monday / Push

DB Bench Press:
10kg x warmup
15kg x warmup
20kg x 12, 15kg x failure, 12.5kg x failure
25kg x 12, 20kg x failure, 15kg x failure
70lbs x 8, 25kg x failure, 20kg x failure, 15kg x failure
70lbs x 8, 25kg x failure, 20kg x failure, 15kg x failure

DB Incline Press:
20kg x 8, 15kg x failure, 12.5kg x failure, 10kg x failure
20kg x 8, 15kg x failure, 12.5kg x failure, 10kg x failure
20kg x 5, 15kg x failure, 12.5kg x failure, 10kg x failure
20kg x 4, 15kg x failure, 12.5kg x failure, 10kg x failure

DB Incline Pressing while Squeezing:
37.5lbs x 8, 32.5lbs x failure
37.5lbs x 8, 32.5lbs x failure
37.5lbs x 8, 32.5lbs x failure

DB Incline Flies:
10kg x 3 x 10

Rope Tricep Pushdowns:
10kg x 12
15kg x 8
15kg 10
20kg x 8
20kg x 8

V-Bar Tricep Pushdowns:
25kg x 4 x 8

Wednesday / Pull

Pullups:
3 x 8-10

Lat Pulldowns:
80lbs x 12
100lbs x 12
120lbs x 8-9 x 12

V-Bar Lat Pulldowns:
80lbs x 3 x 12
100lbs x 3 x 8

DB Rows:
15kg x 3 x 12
30kg x 3 x 12

Seated Rows:
50kg x 2 x 12
55kg x 4 x 12

Incline Rear Lateral Raises:
5kg x 4 x 8-12

some curls

Friday / Legs

Leg Press:
2pps x 12
3pps x 12
4pps x 4 x 12

Leg Extensions:
50 x 12
60 x 3 x 12

Leg Curls:
50 x 12
60 x 12
70 x 2 x 8

some BTN Smith Machine Shoulder Press, DB Side Laterals, and Upright Rows

*wanted to take a break from squats this week. light, easy session

Monday / Push

Alternating DB Incline Press* with 4-6 second negatives:
10kg x 2 x 8
20kg x 4 x 6

Alternating DB Press* with 4-6 second negatives:
20kg x 4 x 6

DB Incline Squeezing Press with 4-6 second negatives:
37.5lbs x 4 x 5-6

DB Incline Flies with 4-6 second negatives:
7.5kg x 8
10kg x 3 x 8

Skullcrushers, Straight Bar Tricep Pushdowns, Machine Lateral Raises

*alternating - meaning only pressing one DB at a time (like alternating DB curls where you only curl one DB at a time).
**weird workout but got a nice pump from it.

Monday / Push

Alternating DB Incline Press* with 4-6 second negatives:
10kg x 2 x 8
20kg x 4 x 6

Alternating DB Press* with 4-6 second negatives:
20kg x 4 x 6

DB Incline Squeezing Press with 4-6 second negatives:
37.5lbs x 4 x 5-6

DB Incline Flies with 4-6 second negatives:
7.5kg x 8
10kg x 3 x 8

Skullcrushers, Straight Bar Tricep Pushdowns, Machine Lateral Raises

*alternating - meaning only pressing one DB at a time (like alternating DB curls where you only curl one DB at a time).
**weird workout but got a nice pump from it.

Wednesday / Pull

Pullups:
3 x 10

Lat Pulldowns:
80lbs x 12
100lbs x 12
120lbs x 8
140lbs x 4 x 8

Underhand-Grip T-Bar Rows:
20kg x 12
30kg x 8
40kg x 3 x 8
50kg x 8

Close-Grip T-Bar Rows:
30kg x 3 x 8

(Cable) Seated Rows:
50kg x 8
60kg x 8
65kg x 8
70kg x 8

EZ Bar Curls:
50lbs x 3 x 8
70lbs x 3 x 8

Incline DB Curls:
7.5kg x 8
10kg x 3 x 6

DB Hammer Curls:
10kg x 2 x 8-10
12.5kg x 2 x 8

*went light for my back. need to go heavier on t-bar rows and seated rows

Friday / Legs

Calf Raises:
60kg x 3 x 12

Squats:
45lbs x 10
90lbs x 8
135lbs x 8
180lbs x 6
225lbs x 5
265lbs x 5
295lbs x 4*

Leg Extensions:
40 x 20
50 x 12
60 x 2 x 8

Leg Curls:
50 x 12
60 x 8

BB Curls:
45lbs x 12
65lbs x 3 x 8
90lbs x 6

Skullcrushers w/EZ Bar:
empty x 12
10kg x 12
15kg x 8
20kg x 4 x 8

Preacher Curls w/EZ Bar:
10kg x 12
15kg x 8
20kg x 3 x 8

DB Tricep Extensions:
15kg x 12
20kg x 4 x 12

DB Hammer Curls:
32.5lbs x 4 x 8

V-Bar Tricep Pulldowns:
15kg x 12
20kg x 4 x 12

*spotter said he wasnt spotting me with 295lbs .___. my squat #'s are going up so quickly.
**lol seems like i did more for arms than legs :/

Monday / Push

Bench Press:
135lbs x 2 x 12
180lbs x 2 x 5-6*
205lbs x 2 x 5*
135lbs x 8

Incline Bench Press**:
135lbs x 4 x 5-6*
155lbs x 2 x 4-5*
90lbs x 8

Squeezing Plate Raises:
10kg x 6 x 12-15

DB Incline Flies:
10kg x 2 x 12
12.5kg x 2 x 8

Skullcrushers w/EZ bar:
empty x 2 x 12
10kg x 2 x 12
20kg x 8*,6

V-Bar Tricep Pushdows:
10kg x 2 x 12
15kg x 2 x 12
20kg x 2 x 8

*spotted some some reps
**i just can seem to get the groove of bb incline press. cant seem to find hand positioning and even the lightest weights are a struggle. on smith and db's i can go heavy but free-weight i cant

Thursday / Pull

Lat Pulldowns:
140lbs x 3 x 8

DB Rows:
71.5lbs x 8,10,8

(Cable) Seated Rows:
60kg x 3 x 8

BB Upright Rows:
35kg x 3 x 8

BB Shrugs:
135lbs x 20
155lbs x 3 x 12

*quick 45min workout :/

Friday / Shoulders and Arms

High Incline DB Press*:
20kg x 4 x 8-12

Seated DB Lateral Raises*:
12.5kg x 4 x 8

Reverse Flies Machine*:
60lbs x 4 x 12-15

BB Curls:
25kg x 2 x 12
30kg x 4 x 8

Smith Machine Close Grip Bench Press**:
25kg x 12
35kg x 12
55kg x 3 x 8
75kg x 5

EZ-Bar Preacher Curls:
5kg x 12
20kg x 3 x 8
10kg x 8

Seated DB Tricep Extensions:
17.5kg x 15
22.5kg x 12
25kg x 2 x 8

DB Hammer Curls:
12.5kg x 12
17.5kg x 3 x 8

V-Bar Tricep Extensions*:
50kg+ x 15,12,12,12

Moved to a new gym. cheaper, more equipment. will be running a standard chest,back,shoulder/arms,legs split from now on.
*forgot the weights used. around that weight. probably heavier.
**assuming the bar weight is 15lbs. couldnt find the weight of the bar on the machine.