I was knocked down by a stomach bug for several days. I work 56 hours a week, and things are pretty hectic with my young family. My recovery isn’t what it needs to be to be pushing heavy PRs. I need something fun and challenging that isn’t quite as systemically stressful. I joined a local gym and I am having a lot of fun following Andy Baker's bodybuilding workouts. I feel like an iron hermit that has emerged from his cave. I haven’t done a bodybuilding split since I competed in a small bodybuilding competition at Texas A&M in 2007. I am very excited to see how it goes.
Bench Press 220x3x10
Seated DB Overhead Press 62.5 x 10, 10, 9
Pull Ups BW x 12, 10, 7, 7, 7 = 43
Wide Grip Upright Rows 95 x 13, 13, 12
BB Curls 92.5 x 10, 8, 7
Flat BB Bench 250x7, 225x10
Incline BB Bench 205x8, 185x10
DB Fly 25x12, 20 x 16, 12, 8 (DC Rest Pause)
Decline Sit Ups BWx20x3
Wide Grip Pulldowns 170x12x3
Chest Supported Machine Rows 180 x 12, 12, 10
Single Arm DB Rows 90x12, 80x15
Close Grip Pulldowns 170 x 13, 6, 5 (DC Rest Pause)
Leg Extensions 90x12x2, 110x12
Leg Press 450x12
2 Count Paused High Bar Squats 405x6
Standing Calf Raises 90x15, 100x15x2
Friday, November 1, 2024
Deadlift 515x6
45 Degree Back Extension 25x12, BWx20
Lying Leg Curls 100x12, 110x10x2
Reverse Lunges BW x 20 per leg
Seated Calf Raises 80x12x3
Saturday, November 2, 2024
Flat DB Bench Press 95x9x2, 100x9
Incline BB Bench Press 210x8, 190x11
DB Floor Fly 45x12+6+5
Hanging Leg Raise BW x 15, 15, 12
Sunday, November 3, 2024
Wide Grip Pulldowns 180x12, 190x11, 200x8
Chest Supported T-Bar Row 90x12, 100x12, 110x10
Single Arm DB Row 100x12, 90x15
Close Grip Pulldowns 180x12+5+5
Monday, November 4, 2024
Leg Extensions 110x12, 130x12, 150x12
Leg Press 500x12
Paused High Bar Squat 415x6
Standing Calf Raises 120x15, 130x13, 140x12
Tuesday, November 5, 2024
Seated DB Shoulder Press 75 x 10, 10, 9
DB Side Delt Raises 35x12, 40x8, 35x10
Bent Over Double Arm DB Row 100 x 11, 9, 8
BB Shrugs 295 x 10, 11, 11
Wednesday, November 6, 2024
Single Arm DB Preacher Curl 35x12+5+5
BB Curls 105x11, 95x12
Cable Tricep Pressdown 100x12, 110x8, 100x10
Dips 55x8, 35x10
EZ Bar Skull Crushers 75x16
Thursday, November 7, 2024
Deadlift 525x5
45 Degree Back Extension 45x12, 35x14
Lying Leg Curls 120 x 11, 9, 8
Reverse Lunges 20 x 20 per leg
Seated Calf Raises 100x12x3
Sunday, November 10, 2024
Flat DB Bench Press 100x9x2, 110x5
Incline BB Bench Press 215x8, 195x10
DB Floor Fly 55x10+5+5
Hanging Leg Raise BW x 20, 20, 11
Monday, November 11, 2024
Wide Grip Pulldowns 200 x 9, 7, 190x8
Chest Supported T-Bar Row 110x12, 120x10, 130x8
Single Arm DB Row 120x11, 100x14
Close Grip Pulldowns 190x10+4+4
Tuesday, November 12, 2024
Leg Extensions 170x12, 180x12, 190x10
Leg Press 540x12
Paused High Bar Squat 425x6
Calf Extension Machine 140 x 15, 13, 12
Thursday, November 14, 2024
Seated DB Shoulder Press 80 x 10, 9, 8
DB Side Delt Raises 40x9, 35x9, 30x10
Bent Over Double Arm DB Row 100 x 11, 10, 8
BB Shrugs 315 x 12, 11, 335x10
Friday, November 15, 2024
Single Arm DB Preacher Curl 40x9+4+4
BB Curls 110x10, 95x13
Cable Tricep Pressdown 90x9, 85x9, 80x10
Dips 65x8, 45x10
EZ Bar Skull Crushers 80x13
Saturday, November 16, 2024
Deadlift 530x3
45 Degree Back Extension 55x12, 35x15
Lying Leg Curls 130 x 10, 9, 8
Reverse Lunges 25 x 20 per leg
Seated Calf Raises 120 x 11, 10, 9
Monday, November 18, 2024
Wide Grip Pulldowns 210x10, 230x7, 220x8
Chest Supported T-Bar Row 135 x 8, 8, 9
Single Arm DB Row 130x8, 110x11
Close Grip Pulldowns 200x11+4+3
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