2/7/20 @ 194.9
Low Bar Back Squat
275 x 4
245 x 7
Stiff Leg Deadlift
205 x 6
185 x 9
Leg press
380 x 14
Leg Curls DC rest pause
80 x 10 7 5
Calf Raises myorep
240 x 45
Decline Sit Ups
0 x 5 5
2/6/20 @ 193.3
Flat Barbell Bench Press
205 x 4
185 x 8
Barbell Rows
135 x 8
115 x 11
Seated Dumbbell Shoulder Press
30 x 9
25 x 13
Pullups
Green x 5
Black x 8
Lying Tricep Extension w/ EZ Curl Bar
55 x 13
45 x 17
Seated Dumbbell Curl
25 x 10
20 x 14
First day running the new Andy Baker program and I loved pushing all the sets to an RPE of 10.
The Baker Barbell Upper / Lower Hypertrophy - Andy Baker
Last edited by Geoffc; 02-12-2020 at 12:22 PM.
2/7/20 @ 194.9
Low Bar Back Squat
275 x 4
245 x 7
Stiff Leg Deadlift
205 x 6
185 x 9
Leg press
380 x 14
Leg Curls DC rest pause
80 x 10 7 5
Calf Raises myorep
240 x 45
Decline Sit Ups
0 x 5 5
Last edited by Geoffc; 02-12-2020 at 12:22 PM.
2/12/20
Bench Press
205 x 5
185 x 9
Barbell Rows
135 x 9
115 x 12
Seated Dumbbell Shoulder Press
35 x 8
30 x 13
Pullups with bands
Green x 6
Black x 7
Standing pulley triceps extensions
25 x 18
35 x 12 12
Seated Dumbbell Curl
25 x 11
20 x 13
Last edited by Geoffc; 02-12-2020 at 12:22 PM.
2/13/20 @ 195.6
Squat
275 x 5
245 x 8
Stiff Leg Deadlift
235 x 5
205 x 8
Nautilus Leg press
380 x 15
Nautilus Leg Curls DC rest pause
80 x 11 5 4
Nautilus Calf Raises myorep
240 x 50
Nautilus abs DC rest pause
110 x 13 7 6
2/21/20 @ 193 - Lower Body - 1A
Low Bar Back Squat 1x3-6, 1x6-9
275 x 6
245 x 9
Stiff Leg Deadlift 1x3-6, 1x6-9
Skip back is tweaky
Nautilus Leg extensions DC
95 x 13 7 6
Nautilus Leg Curls DC rest pause
80 x 11 6 5
Nautilus Calf Raises myorep
240 x 50
Nautilus abs DC rest pause
110 x 14 8 2
Good to be back in my garage today. I was on the road for a week and did a couple of random "whatever I can get on" workouts at big box gyms.
2/22/20 - Upper 1
Flat Barbell Bench Press 1x3-6, 1x6-9 - 5'
210 x 4
190 x 6
Barbell Rows 1x6-9, 1x9-12 - 3'
145 x 6
125 x 9
Seated Dumbbell Shoulder Press 1x6-9, 1x9-12 - 3'
40 x 7
35 x 9
Banded pullups - 2'
Green x 5
Black x 7
Overhead Tricep Extension w/ dumbbell (single arm) 1x9-12, 1x12-15 - 2'
20 x 12
15 x 16
Seated Dumbbell Curl 1x9-12, 1x12-15 - 2'
30 x 9
25 x 12
Haven't logged in a while but workouts continue. I'm now running a push, pull, legs variant (I split bench and press) to get as many days in my garage gym as possible since there isn't much else to do.
3/21/20 - Legs
Squat - 3 x 5
245 x 5 5 5
Front squat - 3 x 8-12
95 x 8 8 8
DB Calf raises - 3
30 x 25
40 x 20 24
Abs - 3 sets
Wheel x 8 8 8
3/19/20 - Shoulders and back
Press 3x5
115 x 5 5 5
Barbell rows 3 x 8-12
115 x 11 10 10
Seated DB Press 3 x 8-12
40 x 7
35 x 7
30 x 11
Banded pullups 3 x max reps
Green x 4
Black x 7 6
Dumbell shrugs - Myorep
30 x 12
3/18/20 - Chest and arms
Bench 3x5
195 x 5 5 5
DB Incline bench 3x8-12
40 x 12 10 9
LTE 3x8-12
55 x 12 10
Seated DB Curls 3x8-12
25 x 8 8 8