Back and Shoulders Hypertrophy day @ 4/6/2013

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Bent over rows: 6 x 3 @ 165lbs

Wide grip front lat pulldowns: 3 x 12, 10, 8 @ 100lbs, 120lbs, 140lbs

Seated cable rows: 3 x 12, 10, 8 @ 110lbs, 132lbs, 154lbs

One arm DB row: 2 x 12 @ 65lbs db each hand

Close grip pulldowns (pronated): 2 x 16, 18 @ 100lbs

Arnold press (upright chair): 3 x 12, 10, 8 @ 35lbs, 40lbs, 45lbs

Upright rows: 2 x 15, 15 @ 50lbs

Side lateral raises w/ DB: 3 x 15 @ 15lbs db each hand


Note to self for next week:

1. Increase one arm DB row to 70lbs

This post has been edited by durianhead: Jun 5 2013, 02:05 PM

Lower Body Hypertrophy day @ 5/6/2013

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Sumo deadlift: 6 x 3 @ 225lbs

Front squats: 4 x 5, 5, 5, 3 @ 95lbs, 115lbs, 135lbs, 175lbs

Leg presses: 2 x 10, 10 @ 180lbs

Machine hack squats: 3 x 15,15,15 @ 90lbs, 90lbs, 90lbs

Romanian DL: 3 x 8, 8, 10 @ 115lbs, 135lbs, 135lbs

Lying leg curls: 2 x 12 @ 95lbs

Seated leg curls: 3 x 15 @ 60.5lbs

Donkey calf raises: 4 x 15, 15, 15, 15 @ BW

Seated calf raises: 3 x 15 @ 100lbs

Chest and arms hypertrophy day @ 6/6/2013

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Flat Bb Bench Press: 6 x 3 @ 165lbs

Incline db press: 3 x 12, 10, 8 @ 55lbs, 65lbs, 75lbs

Hammer strength chest press: 2 x 12 @ 90lbs

Decline cable flyes: 2 x 20, 18 @ 15lbs each hand

EZ bar preacher curls: 3 x 12, 10, 8 @ 30lbs, 40lbs, 50lbs (not inclusive of bar)

DB concentration curls: 2 x 13 @ 25lbs db each hand

DB hammer curls: 2 x 15 @ 25lbs db each hand

Overhead EZ bar extension: 3 x 12, 10, 10 @ 50lbs, 60lbs, 70lbs

Cable pressdowns with rope attachments: 2 x 12 @ 15, 15, 17.5

Cable kickbacks: 2 x 20 @ 5

Upper Body Power day @ 8/6/2013

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Bent over rows: 3 x 5 @ 195lbs, 195lbs, 205lbs

Weighted pull ups: 2 x 10 @ BW + 25lbs, 25lbs

Rack chins: 2 x 10 @ BW + 25lbs

Flat BB Bench press: 3 x 5, 5, 4 @ 205lbs, 205lbs, 215lbs

Weighted dips: 2 x 10 @ BW + 45lbs

Arnold press (upright chair): 3 x 10, 8, 6 @ 38.5lbs, 44lbs, 49.5lbs db each hand

EZ Bar curls: 3 x 10 @ 60lbs

Skull crushers: 3 x 10 @ 60lbs, 70lbs, 70lbs

Lower Body Power day @ 10/6/2013

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Back squats: 3 x 5 @ 215lbs, 225lbs, 225lbs

Hack squats: 2 x 10 @ 135lbs, 145lbs

Leg extensions: 2 x 12, 10 @ 160lbs, 180lbs

Stiff legged deadlifts: 3 x 8 @ 115lbs, 135lbs, 145lbs

Lying leg curls: 2 x 10, 8 @ 110lbs, 125.4lbs

Seated calf raise: 3 x 10 @ 90lbs, 90lbs, 100lbs

Standing calf raise: 2 x 10 @ 100lbs, 120lbs

Back and Shoulders Hypertrophy day @ 11/6/2013

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Bent over rows: 6 x 3 @ 155lbs

Wide grip front lat pulldowns: 3 x 12, 10, 8 @ 100lbs, 120lbs, 140lbs

Seated cable rows: 3 x 12, 10, 10 @ 110lbs, 132lbs, 154lbs

One arm DB row: 2 x 12 @ 65lbs, 70lbs db each hand

Close grip pulldowns (supinated): 3 x 15 @ 115.5lbs

Arnold press (upright chair): 3 x 10, 10, 10 @ 40lbs, 45lbs, 45lbs

Upright rows: 2 x 15, 15 @ 50lbs

Side lateral raises w/ DB: 3 x 12, 12, 15 @ 20lbs db each hand

This post has been edited by durianhead: Jun 12 2013, 12:31 PM

Chest and arms hypertrophy day @ 12/6/2013 (was supposed to be legs hypertrophy but my hammies were still sore)

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Flat Bb Bench Press: 6 x 3 @ 165lbs

Incline db press: 3 x 12, 10, 8 @ 55lbs, 65lbs, 75lbs

Hammer strength chest press: 3 x 12 @ 100lbs

Incline cable flyes: 2 x 15, 15 @ 25lbs each hand

EZ bar preacher curls: 3 x 12, 10, 8 @ 30lbs, 40lbs, 50lbs (not inclusive of bar)

DB concentration curls: 2 x 13 @ 25lbs db each hand

DB hammer curls: 2 x 15 @ 20lbs db each hand

Overhead EZ bar extension: 3 x 12, 10, 10 @ 60lbs, 70lbs, 70lbs

Cable pressdowns with rope attachments: 2 x 12 @ 60, 72.5

Cable kickbacks: 2 x 20 @ 10lbs

This post has been edited by durianhead: Jun 13 2013, 01:21 PM

Lower Body Hypertrophy day @ 13/6/2013

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Sumo deadlift: 6 x 3 @ 225lbs

Front squats: 4 x 5, 5, 5, 7 @ lbs, 135lbs

Leg presses: 2 x 10, 10 @ 180lbs

Machine hack squats: 3 x 15,15,15 @ 90lbs, 90lbs, 90lbs

Romanian DL: 3 x 8, 8, 10 @ 135lbs, 135lbs, 155lbs

Lying leg curls: 2 x 12 @ 95lbs

Seated leg curls: 3 x 15 @ 60.5lbs

Standing calf raises: 4 x 15 @ 140lbs

Seated calf raises: 3 x 15 @ 100lbs

Upper Body Power day @ 16/6/2013 (Was supposed to go on 15th but felt a little under the weather)

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Bent over rows: 3 x 5 @ 205lbs

Weighted pull ups: 2 x 10 @ BW + 25lbs

Rack chins: 2 x 10 @ BW + 25lbs

Flat BB Bench press: 3 x 3 @ 205lbs, 195lbs, 185lbs

Weighted dips: 2 x 10 @ BW + 45lbs

Arnold press (upright chair): 3 x 10, 8, 6 @ 25lbs db each hand

EZ Bar curls: 3 x 10 @ 30lbs

Skull crushers: 3 x 10 @ 40lbs


Note: Was feeling a little under the weather today. Decided to deload after Bench Press. Should've deloaded the whole day.

Lower Body Power day @ 17/6/2013

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Back squats: 3 x 5 @ 225lbs, 225lbs, 225lbs

Machine hack squats: 3 x 10 @ 270lbs, 180lbs

Leg extensions: 2 x 10 @ 180lbs, 200lbs

Stiff legged deadlifts: 3 x 8 @ 135lbs, 135lbs, 155lbs

Lying leg curls: 2 x 10, 8 @ 125.4lbs

Standing calf raise: 3 x 10 @ 190lbs

Standing calf raise: 2 x 10 @ 120lbs


Note to self:

1. Attempt 235lbs for back squats next week.

This post has been edited by durianhead: Jun 18 2013, 01:08 PM

Back and Shoulders Hypertrophy day @ 18/6/2013

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Bent over rows: 6 x 3 @ 155lbs

Wide grip front lat pulldowns: 3 x 12, 10, 10 @ 100lbs, 120lbs, 140lbs

Seated cable rows: 3 x 12, 10, 10 @ 110lbs, 132lbs, 154lbs

One arm DB row: 2 x 12 @ 70lbs, 70lbs db each hand

Close grip pulldowns (supinated): 3 x 15, 15, 10 @ 115.5lbs, 115.5lbs, 110lbs

Arnold press (upright chair): 3 x 10, 10, 10 @ 40lbs, 45lbs, 50lbs

Upright rows: 2 x 15, 15 @ 50lbs

Side lateral raises w/ DB: 3 x 15 @ 20lbs db each hand


Note to self for next week:

1. Increase seated cable rows by 1 plate

2. Start with 120lbs wide grip front lat pulldowns

Chest and arms hypertrophy day @ 19/6/2013 (was supposed to be legs hypertrophy but since last week, I found this arrangement to feel better on my body)

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Flat Bb Bench Press: 6 x 3 @ 165lbs

Incline db press: 3 x 12, 10, 9 @ 55lbs, 65lbs, 75lbs

Incline cable flyes: 2 x 15, 15 @ 25lbs each hand

Lying bench pullover: 2 x 15 @ 50lbs, 45lbs

EZ bar preacher curls: 3 x 10, 10, 8 @ 40lbs, 40lbs, 50lbs (not inclusive of bar)

DB concentration curls: 2 x 13 @ 25lbs db each hand

DB hammer curls: 2 x 15 @ 25lbs db each hand

Overhead EZ bar extension: 3 x 12, 10, 10 @ 60lbs, 70lbs, 70lbs

Cable pressdowns with rope attachments: 2 x 12 @ 60, 72.5

Cable kickbacks: 2 x 20 @ 10lbs


Note to self for next week:

Switch routine up a little

Lower Body Hypertrophy day @ 20/6/2013

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Sumo deadlift: 6 x 3 @ 225lbs

Front squats: 3 x 8 @ 135lbs

Leg presses: 2 x 12, 12 @ 180lbs, 230lbs

Legs extension: 3 x 15,15,15 @ 140lbs

Romanian DL: 3 x 8 @ 135lbs

Lying leg curls: 2 x 12 @ 95lbs

Seated leg curls: 3 x 15 @ 60.5lbs

Standing calf raises: 4 x 15 @ 140lbs

Seated calf raises: 3 x 15 @ 100lbs


Note to self for next week:

Perform strength sumo deadlifts

Upper Body Power day @ 22/6/2013 (taking a rest this week plus I have a shoot on Wednesday so I didn't want to sore myself)

Exercise: Sets x 1st set reps, 2nd set reps, etc.. @ 1st set weight, 2nd set weight, etc... (if once, it means I performed the same reps/weight for all sets)

Bent over rows: 3 x 5 @ 135lbs

Incline semi-T bar row: 2 x 12 @ 45lbs

Pull ups: 3 x 10 @ BW

Incline BB bench press: 3 x 5 @ 135lbs

Weighted dips: 2 x 10 @ BW

Overhead press: 3 x 10 @ 95lbs barbell

EZ Bar curls: 3 x 10 @ 30lbs

Skull crushers: 3 x 10 @ 40lbs


I will not log into detail the rest of the week's workout as they are mainly based around circuit training for some last minute conditioning

24/6/2013

Seated horizontal row: 20lbs for 20 reps
DB Bench press: 20lbs db for 35 reps
DB Shoulder press: 20lbs db for 20 reps
EZ bar bicep curls: 20lbs for 20 reps
EZ bar skullcrushers: 20lbs for 20 reps
Kneeling cable crunch: 15lbs for 20 reps

I performed the above circuit without rest in between sets. Repeat as many for 40 minutes, resting only when you are truly out of breath.

This post has been edited by durianhead: Jun 25 2013, 04:21 PM