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Old 07-15-2020, 07:06 AM   #167
Nlightened
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Join Date: Nov 2019
Posts: 159
Nlightened is on a distinguished road
Gunna catch up the 4 days or so of training. I've been pretty busy so haven't had time to sit down and type out here my log. so here it is

Push Day Very simple and Very effective

Machine Press
ran the rack of plates doing sets of 10 until used the entire stack

Waited 5 minutes before moving on to next movement

Flat Barbell Bench
135x15
185x15
225x10
275x10
315x8
365x6
405x4
455x3
365x5

Dips 4xfail..... was gassed so that was it....

Pull Day
Chins 4x fail

Tbar Rows
3 plates for 15
4 plates for 12
5 plates for 10
6 plates for 7
5 plates for 8
4 plates for 10
3 plates for 12

Rack Pulls from mid shin
225x10
315x5
405x5
495x4
315x8
225x15

Superset w/

alternating dumbbell curls 6x10
30,35,40,45,45,40

Wide Grip Pull downs 3x10
160,180,220
superset w/

Dumbbell Pull overs 3x10 w/ 65 lb dumbbbell

Reverse Grip ez bar curls 4x15
50,60,60,60

Rope Crunches 4x20
superset w/

Hyper extensions (4xfail at bodyweight)


Push Day (yeah 2nd push day in 3 days this was brutal)
Incline Dumbbell Press
90'sx10
100's x8
110's x 8
130's x 8
140's x 7

Floor Press
225x10
275x10
315x9
315x8
then a strip set ... 365x5, 315x6, 225x10, 135x15

Pec Deck 4 x 10 + 8 partials adn 8sec iso hold on each set
90,110,130,130

superset w/ side lateral raises 4 x 12-15 w/ 30 lb dumbbells

Reverse Pec deck 4x20
120,130,130,120

superset w/ front dumbbell raises 4x15 (only used 15lb dumbbells)

Tricep extension machine 4x12
70,90,110,130

Leg Day
Seated Leg Curls 5x10
90,120,150,170,190

Smith Squats sets of 10
135,225,315,405,495,585

Leg Press 3x20
3 plates, 4 plates, 5 plates

Leg Extenstions 3x15
130,150,180

Smith Floor Leg Press (For hammies)
4x10
225,315,315,315

Stiff Leg Deads 4x15
110,110,110,110
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