I did a log a while ago and abruptly stopped mostly due to laziness and being busy with work and other things.
So here goes my second attempt.
My concern as of right now is getting Hyoooge.
So my workouts are for the most part pretty basic.
I'll give you a layout of what I've done the past few workouts just to give you an idea of what I do.
My workouts are on a 4 day split. They used to be 3 day split. With Legs and Shoulders falling on the same day. They now have their own day because by the time I finish legs I have no energy or desire to do shoulders.
I also only do cardio 1 day a week and those consist of double unders. I don't do tread climbers or stairmasters or ellipitcals or any of that BS.
I do abs on shoulder and back days consisting of
-Planks
-V-Ups
-Weighted Abdominal Machine
-Rope Cruches
(I use heavy weight and high repetitions for the last two)
I try to go as heavy as possible without sacrificing form and if I can exceed my set rep range, I always bump up the weight.
I take about 30 seconds to 1 minute breaks in between sets.
I don't use straps because I want to keep a strong grip and I notice on back days I also get a better forearm workout when I don't use them.
I don't use belts either because I don't plan on doing weights of insane amounts.
So I'll start off from this past sunday.
Sunday
Back/Triceps
-Pull Ups Weighted (Wide Grip) 2 Sets (Close Grips) 2 Sets
25/12
25/10
25/10
25/8
-Deadlifts
135/12
185/10
225/10
275/8
-Bent Over Barbell Rows
185/12
175/12
155/15
135/15
-Lat Pulldowns
100/12
115/12
130/10
145/10
Seated Rows
-115/12
-130/12
-130/12
-100/15
-Close Grip Lat Pulldowns
115/10
115/10
145/8
-Skull Crushers
65/12
70/12
90/8
70/10
-Cable Kickbacks
30/15
30/15
40/15
40/15
Overhead Dumbbell Extensions
20/10
20/10
25/8
30/8
Dips
2 Sets to Failure
22
14
________________________________________
Tuesday
Chest/ Biceps
-Incline Bench Press
135/12
155/10
160/8
175/6
-Flat Dumbbell Bench Press
75/8
65/12
60/10
60/10
50/12
-Incline Dumbbell Press
60/10
60/6
50/10
45/12
-Nautilus Chest Press Machine
170/10
155/8
155/6
135/10
-Decline Dumbbell Flye
45/10
45/10
40/10
40/10
Pec Dec (Drop Sets
80/12- 40/15
80/10- 50/8
100/8- 60/6
-Standing Straight Bar Curls
75/12
75/10
95/6
55/12
-Seated Hammer Curls
35/12
30/10
25/10
One Arm Dumbbell Preacher Curls
30/10
25/8
25/8
20/8
So here goes my second attempt.
My concern as of right now is getting Hyoooge.
So my workouts are for the most part pretty basic.
I'll give you a layout of what I've done the past few workouts just to give you an idea of what I do.
My workouts are on a 4 day split. They used to be 3 day split. With Legs and Shoulders falling on the same day. They now have their own day because by the time I finish legs I have no energy or desire to do shoulders.
I also only do cardio 1 day a week and those consist of double unders. I don't do tread climbers or stairmasters or ellipitcals or any of that BS.
I do abs on shoulder and back days consisting of
-Planks
-V-Ups
-Weighted Abdominal Machine
-Rope Cruches
(I use heavy weight and high repetitions for the last two)
I try to go as heavy as possible without sacrificing form and if I can exceed my set rep range, I always bump up the weight.
I take about 30 seconds to 1 minute breaks in between sets.
I don't use straps because I want to keep a strong grip and I notice on back days I also get a better forearm workout when I don't use them.
I don't use belts either because I don't plan on doing weights of insane amounts.
So I'll start off from this past sunday.
Sunday
Back/Triceps
-Pull Ups Weighted (Wide Grip) 2 Sets (Close Grips) 2 Sets
25/12
25/10
25/10
25/8
-Deadlifts
135/12
185/10
225/10
275/8
-Bent Over Barbell Rows
185/12
175/12
155/15
135/15
-Lat Pulldowns
100/12
115/12
130/10
145/10
Seated Rows
-115/12
-130/12
-130/12
-100/15
-Close Grip Lat Pulldowns
115/10
115/10
145/8
-Skull Crushers
65/12
70/12
90/8
70/10
-Cable Kickbacks
30/15
30/15
40/15
40/15
Overhead Dumbbell Extensions
20/10
20/10
25/8
30/8
Dips
2 Sets to Failure
22
14
________________________________________
Tuesday
Chest/ Biceps
-Incline Bench Press
135/12
155/10
160/8
175/6
-Flat Dumbbell Bench Press
75/8
65/12
60/10
60/10
50/12
-Incline Dumbbell Press
60/10
60/6
50/10
45/12
-Nautilus Chest Press Machine
170/10
155/8
155/6
135/10
-Decline Dumbbell Flye
45/10
45/10
40/10
40/10
Pec Dec (Drop Sets
80/12- 40/15
80/10- 50/8
100/8- 60/6
-Standing Straight Bar Curls
75/12
75/10
95/6
55/12
-Seated Hammer Curls
35/12
30/10
25/10
One Arm Dumbbell Preacher Curls
30/10
25/8
25/8
20/8