Welcome back!
Will be fun to follow your log. You deserve the great joy that is lifting.
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Welcome back!
Will be fun to follow your log. You deserve the great joy that is lifting.
Sat 4/19 - Upper Back
Lat Pulldowns (wide/neutral grip) 6 x 6
T-bar Rows 4 x 12
Seated Machine Rows (rear delt handles) 2 x 12
V-grip Pulldowns 2 x 10
Mon 4/21
Back Squat
10 x Bar
5 x 135
5 x 225
1 x 315
1 x 365
1 x 405
1 x 455
1 x 485
1 x 505
3 x 455
6 x 405
Weights felt surprisingly light considering how long it's been since I've squatted heavy. But my work capacity is non existent. Thought I'd get 8-10 at 405, but the gas tank emptied quick.
Weds 4/23
Press (against choked Monster Mini Bands)
5 x bar
3 x 95
1 x 135
1 x 165
1 x 185
1 x 205
M x 210
2 x 185
4 x 165
Dips 4 x Max Reps
Conditioning: 10 Half Gassers
Full Bro is the only way to train back, Bro
Everything is holding me back on all my lifts. In my current state everything is a weak point
Monday - Max Effort Squat or Deadlift + Prowler
Tues - Conditioning
Weds - Max Effort Press or Bench + BBing stuff for Chest, Delts, Tris
Thurs - Conditioning
Friday - Back and Biceps (BBing stuff)
Saturday - Conditioning
Sunday - off
Basically a modified Westside approach. No DE days.....which makes it not Westside at all really
For Leonidas,
Fri 4/25
Pull Ups - 10 sets to failure.
2 min rest between sets. Sets 9 and 10 were doubles. Yikes.
Strict Barbell Rows
8 x 135
8 x 185
8 x 205
8 x 225
10 x 205
12 x 185
15 x 135 (drop set)
Seated DB Curl
5 sets of 6-15 reps.
Conditioning: 4 full Gassers
You havent lifted at all in 6 months and squat 500+ first session?
That is fantastic