Last two day recap!

Yesterday Push day..

In bench press: 4 warms 205x5 225x5,5
drop set: 165x15
Flat fly: 2 warms, 67x8,10
Stand OHP: 3 warms, 135x5 145x5,5
drop set: 95x13
Reverse delt raise: 2 warms, 35x8 40x8, 30x12
Cable curl ss dips: 5x

Today!

Squat: 4 warms, 260x3 280x3 300x2 315x1 325x1,1,
drop off sets: 225x10 135x20
Db leg curl ss sissy squat: 3x
Close pulldown: 3 warms, 155x10,8
drop set: 120x11
1 arm row: 2 warms, 85x12 90x13
calf work; 5 sets

Pull day....

Nice workout this morning, but felt the heat!!

Squat: 5 warms, 280x2 295x2,2,2
Deads: 3 warms, 315x3 335x3,3
drop off 225x15
Lat pulldown close: 3 warms, 150x10,10
drop off set: 120x12
1 arm db row: 1 warms, 70x12 80x13,14
Calf work: 5 sets.

Push day 7/18

In bench press: 4 warms, 195x5 210x5,5,5
drop off set: 165x14
Flat db fly: 2 warms, 67x8,10
Stand OHP: 3 warms 135x5,5,5
drop off set: 95x11
Reverse delt raise: 2 warms, 37x8,9
Cable curl ss with dips.

Pull day

Nice workout and feeling great. Planing in bringing the squats back up slowly as long as the hips cooperate.  Playing around with a new stance.

Squat. 4 warms 260x3 280x3, 3, 3
Deads. 3 warms 310x4 330x4, 4
Db leg curl ss sissy squats 3x
Close pull down.  2 warm 135x8 150x10, 10
Db row 2 warm 77x8, 8 drop set
Calf work. 5 sets

Solid push day..... and a new split.

In bench press: 4 warms 195x5 210x5,5,5
drop set: 160x15
Flat db fly 2 warm, 65x8,10
Stand OHP: 3 warms, 125x5 135x5,5
drop set: 95x11
Rear delt raise: 2 warms, 35x8,10
Cable curl ss
with Dips: 5x

Missed a few days of blogging, but here goes the small update.
Bring back, reg squats and wasn't too bad on the hips.  Starting really light and will follow
my progression scheme to bring them up.  Continuing with deads but they are harder to do after reg squats then fronts.  New rotation started to today..  Felt great.

Squat: 5 warms, 275x3 290x1 305x1,1,1
Deads: 3 warms, 305x4 325x4,4
Close pulldown: 2 warm, 130x8 145x10,10
Db bent over row: 2 warms 75x8,8 drop set
Calf work: 5 sets

Last two days were solid and really happy hitting the fronts today for 3 triples with 275....

Monday July 8th

In bench press:  4 warms, 190x5 200x5,5,5  burn out set
Flat db press: 2 warms, 90x9,7 burn out set
Stand OHP: 2 warms, 105x8,8,9  burn out set
Shrug: 2 warms, 195x12,13 drop set
In db curl ss with Rope pressdown 5x

Today July 9th

Front Squat: 4 warms, 255x3 275x3,3,3
Deads: 3 warms, 295x4 315x4,4
Lat pulldown under: 3 warms, 14510,8 burn set
Bent over row OH: 1 warm, 135x8,9,10
Calf work: 5 sets

Last two days..

Nailed both workouts, and feeling good....now, I am moving forward to do a slow cut but not to sacrifice strength.

July 4th
Push day
In bench press: 4 warms, 185x5 195x5,5,5  drop set
Flat db: 1 warms, 87x8,8,9 drop set
Stand OHP: 2 warm, 105x10,12
Barbell shrug: 2 warms, 195x12,12 drop set
In db curl ss with rope pressdown: 5x


July 5th
Pull day
Front squat: 4 warms, 235x3,3,3 (deload)
Deads:  3 warms, 295x6 310x6,6
Leg ext ss leg curl: 3x
Bo row OH: 2 warm, 135x10 155x10,12 drop set
Lat pull under: 100x15 120x12,11
Calf work: 4 x

Pull day!

Great workout yesterday......

Front squat: 4 warms, 255x3 285x1 300x1,1,1
Deads: 3 warms, 295x6 305x6,6
Leg ext ss curl: 3x
Lat pulldown under: 2 warms, 125x8 135x10,10
Bent over row OH: 2 warms 135x10,12
Calf work: 5x

Push Day

Little change up and doing incline bench for the focus now.

In bench press: 4 warms, 185x5 190x5,5,5
Flat db press: 1 warms 85x10,10,10 drop set
Stand OHP: 3 warms, 120x6,6,6
Db shrug: 2 warms, 95x12,15 drop set
In db curl ss with Rope pressdown: 5x

Pull day

After a week off was really looking forward to training but I still had my sea legs from the cruise not to mention a nasty sinus headache.  But I did pick things up right where I left off for the front squats and it was also a start to a new rotation..

Front squat: 4 warms, 255x2 285x2,2,2
Deads: 3 warms, 295x6 300x6,6
Leg ext ss with leg curl: 3x
Lat pulldown under: 2 warms, 120x8 130x8,10
Bent over row oh: 2 warms, 155x6,8
Calf work: 5 sets

Solids last two days of training.  Was a deload on the bench press and triples for the front squat.
I also used higher reps for the deads as I was feeling tight, but the they knock me out!


June 19th
Flat bench: 3 warms 190x5,5,5,5
In db fly: 2 warms, 70x8 75x9,9
Stand OHP:  3 warms, 140x5 150x4,5
Side lateral: 2 warms, 40x8 42x11
Barbell curl ss
with Rope Ext: 5x
12 min cardio

June 20th
Front squat:  4 warms, 255x3 270x3,3,3
Trap deads: 2 warms, 275x6,10,10,10,10
Wide pulldown: 2 warms, 140x13
2 drop off sets
Db bench row: 85x9,10,11,10
Calf work: 5 sets
12 min cardio

Pull day.

Deloads on the front squat, but changing it up.  Adding a tad more leg work to the plan but will do biceps with the push workout.  This one knocked me out!

Front squats: 3 warms, 225x5,5,5
Trap deads: 3 warms, 315x4 345x4,4,8
Leg ext ss
with Leg curl: 3 x
Lat pulldown wide: 2 warm, 140x8 150x9,9
Db bench row: 87x8,9,9,9
Calf work: 5 sets
12 min cardio.

Push Day....

Flat bench: 3 warms 210x3 230x2 250x1 260x1,1,1
drop off set
In db fly: 2 warm, 65x8 70x10,10
Stand OHP: 3 warms, 140x5 145x5,5
Side lateral: 2 warms, 40x8,12
Db Kb: 2 warms, 30x11,10
Ab work
12 min cardio

Killer pull day!   Hit a first goal on the front squat and looking forward to more.

Front squat: 4 warms, 255x2 275x2 295x1 315x1 335x1
Trap deads: 3 warms, 315x4 335x4,4,8
Lat pulldown: 2 warms, 135x8 145x10,10
Db bench row: 85x8,10,10,9
Barbell curl: 2 warms, 90x8 100x8,8
calf work: 5 sets

Push day.

Flat bench.  4 warms 205x3 230x2 245x2, 2, 2
Drop off set
In db fly. 2 warms 60x8 65x10, 10
Stand ohp. 3 warms 140x5, 5, 5
Side lateral.  2 warms 37x8, 12
Db kb. 2 warms 30x9, 9
Drop set
Ab work 4 sets
12 min cardio

Pullday yesterday... felt good and happy to hit the three doubles with 280... the back tighten up a bit so I just did higher reps with the trap deads.... all in all gains were made.

Front squat: 4 warms, 245x2 265x2 280x2,2,2
Trap deads: 1 warm, 225x10,10,10,10,10,10
Wide pulldown: 2 warm, 132x8 142x10,10
Db bench row: 80x8,10,11,10
Barbell curl: 2 warm, 85x8 95x8,10
12 min cardio

Push Day!

So keeping the flat bench in but resetting with a periodization.  Felt solid today and got it done.

Flat bench 4 warms, 205x3 225x3 230x3,3,3
IN db fly: 2 warms, 55x8 60x10,10
Stand OHP: 3 warms 135x5,5
Side lateral: 2 warms, 35x8,10
Db Kb: 2 warms, 30x8,8 drop set
Ab work
12 nin cardio.

Pull day..  great workout and decided to keep the front squats in but the change the routine.

Front squat: 3 warms 225x3 245x2 265x3,3,3
Trap bar deads: 3 warms, 315x4 325x4,4,8
Wide lat pulldown: 2 warms, 130x8 140x10,10
Db bench row: 75x8,10,10,11
Barbell curl: 2 warm, 80x8 90x8,8
Calf work: 5 sets
12 min cardio

Catch up

Solid two days of training on Thurs and Friday.   Was a deload on the front squats but the trap bar deads were up.  For the push workout I tested out my single and got 275.  Was happy with it.
Tomorrow starts a new rotation and plan to start back squats again.  Hoping the back holds up.