11/23 training

Monday: 3rd grip american bar Incline press: 235x8,3,2 rest pause

meadows rows: 140x8,6,4 rest pause each side 

close grip pulldowns 15,14,13x12,8,5

Machine flye 17,16,15x12,8,5

Preacher curl: 45persidex6,4,2

Overhead extension: 7,6,5x13,5,5

Thursday: Seated press: 235x7,3,2 rest pause

High chest supported row: 70x11,8,5 rest pause

Db Wide upright row: 70x7,5,4 rest pause

Friday: Nordic leg curl

Leg press calf raises: 2x20 slow

Leg raises 2x10

Nordic leg extension

Belt squat: 320x8

Banded Hyperextension: 20

Saturday: Cross body rear delt flye 2x20x15

Rope upright row 2x8x12

Lateral raise 45,40,35x11,6,7

Incline curl 45,40,35x12,6,4

Bar Pushdown: 2x7x15

Didn't workout on Tuesday/Wednesday bc I was feeling sick and was a bit lazy the rest of the week

11/16 training

Monday: 3rd grip american bar Incline press: 225x11,3,2 rest pause go up next wk

meadows rows: 140x7,5,3 rest pause each side 

close grip pulldowns 15,14,13x10,5,4

Machine flye 17,16,15x10,8,6

Hammer curl:45,40,35x12,7,5

Skull crusher: 40 each sidex9,7,5 rest pause

Tuesday: single leg curl: 150x7,4,4 rest pause 150x25 both legs

Leg press calf raises: 2x20 slow

Leg raises 2x10

Nordic leg extension: 2x10

Belt squat: 2x320x8

Weighted Hyperextension: 2x180x8

Didn't do neck today, wanna give myself a chance to recover from that lol I've been hounding them.

Thursday: Seated press: 225x10,2,3 rest pause 235 next time

High chest supported row: 70x9,6,6 rest pause

Db Wide upright row: 70x7,5,4 rest pause

pullups: 2x5

Preacher curl: 45persidex6,3,1

Overhead extension: 7x12,5,2.. maybe a drop set would be better.

Friday: Leg press calf raises: 2x20 slow

ATG split squat 10 each leg

Planks 2x7 breaths

Nordic leg curls: 2x6 tried to stay more upright this time

BSS: 2x90x12

SL Hip thrust: 2x8 this was tough with weight!

Leg extensions: 2x6x15

Saturday: Cross body rear delt flye 2x15x15

Rope upright row 2x8x10

Lateral raise 45,40,35x11,6,7

Incline curl 45,40,35x9,5,6

Bar Pushdown: 2x7x12

11/9 training

Monday: 3rd grip american bar Incline press: 225x9,3,3 rest pause

meadows rows: 105x9,6,5 rest pause each side 

close grip pulldowns 15,14,13x9,4,4

Machine flye 17,16,15x8,6,6

Hammer curl:45,40,35x9,6,5

floor DB extensions: 50x7,4,4 rest pause.. I might try regular skull crushers next time, idk.

Wednesday: single leg curl: 150x6,3,3 rest pause 150x16 both legs

Leg press calf raises: 2x20 slow

Leg raises 2x10

Nordic leg extension: 2x10

Belt squat: 2x320x8

Weighted Hyperextension: 2x180x7

Thursday: Seated press: 225x10,2,2 rest pause

High chest supported row: 60x10,7,6 rest pause

Db Wide upright row: 60x8,6,6 rest pause

pullups: 2x5

Preacher curl: 40persidex8,3,4

Overhead extension: 16,6,5

Friday: Leg press calf raises: 2x20 slow

ATG split squat 10 each leg

Planks 2x7 breaths

Nordic leg curls: 2x6 tried to stay more upright this time

BSS: 2x90x10

SL Hip thrust: 2x8 this was tough with weight!

Leg extensions: 2x6x15

Saturday: Cross body rear delt flye 2x15x12

Rope upright row 2x8x10

Lateral raise 45,40,35x9,6,5

Incline curl 40,35,30x12,7,5

Bar Pushdown: 2x6x15

Good training week.

new upper lower split

I really enjoy training in this upper/lower split.  Ever since my x Ray training for strength how I used to just isn't fun for me.  I am going to add a 5th shoulders/arms day because those are areas I want to improve on and hit harder

Upper 1 (thursday)

Seated press + chest supported row

Wide upright row+ pullups

Preacher curl + overhead extension

Upper 2 (monday)

Incline press + meadows rows

Pec deck + close grip pulldowns

Hammer curl + floor DB extensions

Lower 1 (Tuesday)

Belt squat 

Hyperextension

Leg curl

Seated calves

Abs

Lower 2 (Friday)

Bss

Hip thrust

Leg extensions

Standing calves

Abs

Arms + shoulders (Saturday)

Cross body rear delt flye

Rope upright row

Lateral raise

Cable curl

Pushdown

10/26 training

Tuesday: wide pause bench: 3x315x6

Db shrugs 3x90x8

20 minutes bike

Thursday:

Single leg curls: 3x150x each

Calf raises

Leg raises

Belt squat: 3x270x10

Back extension: 2x10 orange band

Saturday:

Seated press: 225x10,2,2 rest pause 

Lateral raise: 50,40,30x7,7,7

Upper Back Chest supported row: 90x5,4,4rest pause definitely went too heavy on these lol the upper back ones are harder than the lat ones 

Wide grip shrugs: 275, 225, 185x7

Preacher curl 40persidex7,4,3

Deadstop floor extensions 45x10,7,5

Neck and forearms