-
03-16-2017, 04:42 PM
#121
BN
175 x 3
205 x 1
235 x 4
Rope Pushdowns
42.5 x 8
42.5 x 8
42.5 x 8
Bar Skull Crusher
Bodyweight x 10
Bodyweight x 10
Bodyweight x 10
Dumbbell Curls
30 x 8
30 x 8
30 x 8
-
03-17-2017, 12:48 PM
#122
SQ
265 x 3
315 x 2
355 x 3
DL
410 x 3
410 x 3
410 x 3
-
03-17-2017, 05:08 PM
#123
Time to move on to some block periodization, starting with hypertrophy.
Just for the record, some estimated 10RMs below.
Front Squat 135
Leg Press 225
Flat Dumbbell Press 55
Close Grip Bench Press 135
Deficit Deadlift 315
Low Bar Good-Morning 75
Cable Rows 85
Underhand Pullups 180
Cable Upright Row 35
Dumbbell Lateral Raise 15
Last edited by vadnov; 03-17-2017 at 05:21 PM.
-
03-20-2017, 08:04 AM
#124
First day of block periodization—hypertrophy phase. Let's do this shit.
Deficit Deadlift
300 x 8
300 x 7
Front Squat
130 x 7
130 x 7
Flat Dumbbell Press
45 x 5
45 x 5
Low Bar Good-Morning
70 x 10
70 x 10
Reaching Situps
Bodyweight x 15
Bodyweight x 15
Last edited by vadnov; 03-20-2017 at 01:34 PM.
-
03-23-2017, 08:01 AM
#125
Leg Press
170 x 12
170 x 12
170 x 12
170 x 12
170 x 10
170 x 10
CGBP
130 x 8
130 x 7
130 x 8
130 x 8
Lat Pulldowns
80 x 8
80 x 8
Cable Upright Rows
35 x 8
35 x 7
-
03-23-2017, 02:05 PM
#126
Deficit DL
310 x 10
310 x 8
310 x 8
Chin-ups
Bodyweight x 11
Bodyweight x 12
Lateral Raises
15 x 11
15 x 10
Reaching Situps
Bodyweight x 20
Bodyweight x 12
-
03-24-2017, 01:54 PM
#127
Flat Dumbbell Press
50 x 12
50 x 12
50 x 10
50 x 10
Leg Press
170 x 12
170 x 12
Lat Pulldowns
80 x 8
80 x 8
Cable Upright Rows
35 x 8
35 x 7
Reaching Situps
6 x 20
6 x 20
-
04-11-2017, 01:40 PM
#128
I'm late in logging these workouts, but here we go. This covers the period of 3/27/17 through today.
-
04-11-2017, 01:41 PM
#129
Deficit DL
315 x 5
315 x 8
315 x 8
Front Squat
135 x 8
135 x 8
135 x 8
Flat Dumbbell Press
45 x 6
45 x 6
Low Bar Good-Morning
75 x 12
75 x 12
Last edited by vadnov; 04-11-2017 at 01:58 PM.
-
04-11-2017, 01:55 PM
#130
Leg Press
180 x 12
180 x 12
180 x 12
180 x 12
180 x 12
180 x 12
180 x 12
CGBP
135 x 8
135 x 9
135 x 8
135 x 8
Lat Pulldowns
85 x 10
85 x 10
Cable Upright Rows
45 x 12
45 x 8
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules