10/23 training

Sunday: warmup with nordstick and hanging leg raises.

RDL: warmup to 225x8 slow SSB good mornings 110x20

Nord stick+orange band: 1x5 (2 sets in warmups)

Paused Front squat: warmup to 205x5

Vertical leg press + orange band: 20 reps

Leg extensions: rest pause 9x9+5+5

Seated calves: 70x12 10 seconds each rep

Monday: warmup with nordstick and hanging leg raises.

Seated shoulder press: warmup to 185x12+4+4+isometric going up on weight next time

Chest supported lateral raise: warmup to 30x12 + 25x4 + 20x5 + double grip red iso

Machine chest press + green band: warmup to 15x10,3,3 + isolation

Seated tricep pushdown: warmup to 6x9+4+3+iso going up next week.

Tuesday: 

seated cable row+red band: warmup to 12+green bandx10+5+2 + isomatrix different bar this time so stayed the same weight. Don't think I'm gonna use a band next time

Wide grip cable + banded pulldown: warmup to 11+red bandx7+4+4+iso

 bent over shrugs; warmup to 55+green bandx10,4,3+isometric

Cross body hammer curls; warmup to 55x7+4+4+isomerric

Ez bar preacher reverse curls: 55x8 + 45x4 + 35x6 micro dropset + isometric

Wednesday; seated leg curl 1 leg: 85x8+75x6+60x8

DB rdl: warmup to 75+graybandx10, Widowmaker 60+redbandx20

Heels elevated SSB squat: warmup to 260x8

Nordstick 2x5 orange band 

Vertical leg press + orange band: 20 reps

Calves: 2 minutes 90 lbs

Thursday:  hanging leg raises set of 10

Board incline press: warmup to 235x8+3+3 5 sex negative

Decline pushup: amrap

JM press: warmup to 105x7+4+3 5 sex negative

Lateral upright rows: red band+60x10 + 50x6 + 40x5 + isolation

10/16 training

Sunday: hanging leg raises set of 10

Seated shoulder press 6s negative: warmup to 205x2, 185x9+3+2 + isometric stay next weem

Incline bench Lateral raises: warmup to 30x10 +25x6 + 20x8 +green band isometric

Machine chest press + green band: warmup to 14x8,4,3 + isometric going up next week.

Seated incline rope pushdown: warmup to 6x7,4,3

Monday: seated cable row + band: warmup to 12+green bandx10+5+3 + isomatrix

Wide grip cable + banded pulldown: warmup to 10+green bandx8+4+3+isometric

 bent over shrugs; warmup to 55x10+4+3+isometric

Cross body hammer curls; warmup to 55x6+4+3+isomerric

Ez bar preacher reverse curls: 50x7 + 40x5 + 30x6 micro dropset + isometric

Tuesday: seated leg curl: 125+green bandx19 100+green bandx8 75+greenbandx8 + iso hold.

Gray Banded + DB rdl: warm up to 75x8, 60 no band x20

Heels elevated SSB squat: warmup to 260x6 170x20

Wednesday: hanging leg raises set of 10

Board incline press: warmup to 235x7+2+3+isolation 5 sex negative

Decline pushup: red bandx7 +normal isolation

Lateral upright rows: red band+55x9 + 45x4 + 35x3 + isolation

Close grip dips: orange band + 50, 25, just band, no bandx4 each + isolation

Thursday:Chest supported rows + band:  rest pause 65 going up next time

Single arm pulldown: micro drops 7-6-5x7-4-4 each side.

Banded bent over shrugs: 55+ red bandx9+4+3+isolation

Barbell preacher curl: 35eachside+redbandx4,2,1 + iso

Forearm rollers

bodybuilding for now until end of wrestling season

Gonna brosplit it out during wrestling season and see if I can gain muscle if my carbs and protein are high.  These will just be ideas for now, odds are I'll have to do most of these workouts at home, but they shouldn't take long to finish, which should be a plus..

Principles: bro split, progressive overload, micro drop sets(50% set on lower body compound), low volume high intensity high frequency. Main strength movement and then 1-2 accessories per muscle. Sets of 5-8 on main movements, 6-10 on accessories. Thinking push/pull/legs/off/offObviously if there's a match or something comes up where I'm not home until like 9 then I won't lift or I'll move my rest days around. Try to hit everything but also focus on one specific part of muscle each day. (Ex: SSB squats one leg day RDL/SLDL the next leg day) extremely slow eccentrics 

Hanging Leg raises warmup every day

Chest/shoulders 1:

Seated shoulder press: work up to 1 set 5-8 reps rest pause

Incline Lateral raises: 1 set 6-10 reps + 2 micro drop sets + isometric

Machine chest press: work up to 1 set 5-8 reps rest pause + isometrix

Weighted dips banded: work up to 1 set 5-8 reps rest pause

Legs day 1: 

Seated hamstring curl: work up to 1 set 8-10 reps rest pause isometric

banded DB RDL: heavy set of 6-8 slow, Widowmaker 20 reps.

Heel elevated SSB squat: heavy set of 6-8 slow, Widowmaker 20 reps.

Calves

Back/arms day 1:

Seated row: work up to 1 set 5-8 reps rest pause

Wide grip lat pulldown: work up to 1 set 5-8 reps rest pause + isometric

Seated bent over shrugs: work up to 1 set 5-8 reps rest pause

DB hammer curl: work up to 1 set 5-8 reps rest pause

Forearm roller

Chest/shoulders 2: 

incline bench: work up to 1 set 5-8 reps rest pause

Decline pushups: amrap

Lateral raise upright row: 1 set 6-10 reps + 2 micro drop sets

Seated pushdown: work up to 1 set 5-8 reps rest pause

Legs day 2: SLDL: heavy set 6-8 slow negative. 20 set 

Paused Front squat: 4-8 reps

Vertical leg press: 20 reps

Leg extensions: rest pause

Calves

Back/arms day 2:

Single arm pulldown: work up to 1 set 5-8 reps rest pause

Chest supported rows + band:  1 set 6-10 reps + 2 micro drop sets

Seated bent over shrugs: work up to 1 set 5-8 reps rest pause

Barbell curl: work up to 1 set 5-8 reps rest paused

Forearm rollers

Substitutes for each body part:

Chest: db incline press,  wide grip bench press, pec deck

Shoulders: Seated DB press, Arnold press, rear Delt flyes

Triceps: overhead extension, rolling extensions JM press close grip bench press

Biceps: reverse curl, incline curl, cable curl

Back width: medium/close grip pulldown, feet supported pullup, half pulley row

Back thickness: DB row, chest supported row, smith machine row

Quads: BSS, lunge, front squat

Hamstrings: standing leg curl, deficit SLDL

10/9 training

Monday: wenning warmup

Squat: warmup to 385x1 385x4 315x4 boxsquat 275x8

I am going to start training at home and do more of a DC split. Since I got sick I feel like I lost all of my momentum and training this heavy at the moment is something I dread because I have a lot of self doubt in hitting the numbers I know I was capable of before I was sick, and being in a caloric deficit doesn't help either.

10/2 training

Monday: just did squats and that was it. Still a little sick. Warmup to 375x1 375x4.  Was a lot harder than it should have been. I guess we'll see what next week holds for squats.

Thursday: wenning warmup

Paused bench: warmup to 365x1 365x4

Same as Monday. Don't wanna overdo it so I'm gonna call it there lol.  Feel like a bitch but also think I need to recover.

If Im just too destroyed to continue training heavy I might just restart with muscle building from now until wrestling season on DC training; we'll see.

9/25 training

Monday; wenning warmup

Squat: warmup to 365x1 365x6

Paused reverse cambered Swiss bench: 2x265x6

I got sick Tuesday night going into Wednesday morning. Butched it up for work that day but then completely crashed until Saturday morning.  Had to skip my bench workout which is annoying because I thought I'd be good for another PR.  Hoping I'll be able to move on and continue the progression up to a max next week.