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02-16-2021, 01:11 PM
#1121
2/16 BW: 306
Deload Week:
Going to the Darkside
At work:
SBSQs:
BWx5
70x5
120x5
160x3
210x2
250x5x2 - 8, 3 minute splits
Leg Extensions (superset W/):
30x4
65x8x3
B:
45x10
95x5x2
135x3
185x2
225x1
265x1
295x5 - 19 minute split
250x8 - 3 minute split
BBRows:
135x5
225x2
255x5 - 8 minute split
225x8 - 3 minute split
Seated DB Shoulder Press:
20sx6
50sx8 - 4 minute split
40sx12 - 3 minute split
Pulldowns:
70x6
140x4
200x8 - 5 minute split
160x12 - 3 minute split
LTE w/ EZGrip:
65x6 - 4 minute split
45x9 - 3 minute split
Standing DB Curl:
10sx6
25sx10 - 5 minute split
20sx10 - 3 minute split
From 8/31.
Last edited by Str8shutr; 02-16-2021 at 06:04 PM.
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02-18-2021, 07:17 AM
#1122
2/18 BW: 305
Deload Week:
Going to the Darkside
At work:
LBBS:
BWx5
45x5
135x5
225x2
275x1
315x5 - 11 minute split
275x8 - 3 minute split
SLDL:
135x3
225x2
315x1
345x4 - 11 minute split
305x6 - 4 minute split
Hack SQ:
Sledx5
110x12
Lying Leg Curls:
80x8 - 7 minute split
65x10 - 2 minute split
Standing Calf Raise:
120x10, 5, 4 - 7, .5, .5 minute splits (DC 2 count rest pause)
CGBP:
45x10
95x5x2
135x3
185x2
225x1
255x5 - 9 minute split
225x8 - 2 minute split
Last edited by Str8shutr; 02-18-2021 at 05:23 PM.
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02-20-2021, 03:04 AM
#1123
2/20 BW: 305
Deload Week:
Going to the Darkside
At Work:
Leg Press:
BWx5
Sledx5
90x5
180x5
270x3
360x2
450x1
540x6 - 13 minute split
450x9 - 3 minute split
Leg Extension (superset w/ leg press):
70x8x2
70x12
Incline Bench:
45x10
95x5x2
135x3
175x1
205x1
235x5 - 8 minute split
205x7 - 3 minute split
Lat Pulldowns:
70x5
140x3
200x2
240x5 - 6 minute split
180x10 - 2 minute split
Triceps Pressdowns:
40x5
75x8 - 3 minute split
60x10 - 2 minute split
Seated Cable Row (wide grip, pulled to upper abs):
100x5
160x9 - 3 minute split
120x12 - 2 minute split
DB Side Delt Raises:
10x6
20x10 - 6 minute split
15x12 - 1 minute split
BB Shrugs (DC rest pause set):
225x5
315x3
405x10, 5, 4 - 5, .5, .5 lminute splits
Last edited by Str8shutr; 02-20-2021 at 04:39 PM.
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02-24-2021, 10:44 AM
#1124
2/24 BW: 310
Going to the Darkside
At home:
LBBS:
BWx5
45x5
135x5
225x2
275x1
315x6 - 20 minute split
275x9 - 6 minute split
BP:
45x10
95x5x2
135x3
185x2
225x1
265x1
295x6 - 28 minute split
255x9 - 6 minute split
Last edited by Str8shutr; 02-24-2021 at 12:15 PM.
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02-26-2021, 03:04 AM
#1125
2/26 BW: 309
Going to the Darkside
At work:
SBSQs:
BWx5
70x5
120x5
160x3
210x2
270x5x2 - 10, 3 minute splits
Leg Extensions (superset W/):
75x10x2
75x12
B:
45x10
95x5x2
135x3
185x2
225x1
265x1
305x6 - 24 minute split
260x9 - 4 minute split
BBRows:
135x5
225x2
275x6 - 8 minute split
225x9 - 3 minute split
Seated DB Shoulder Press:
30sx6
55sx9 - 5 minute split
45sx12 - 2 minute split
Pulldowns:
140x4
220x9 - 5 minute split
180x12 - 2 minute split
LTE w/ EZGrip:
75x6 - 5 minute split
55x9 - 2 minute split
Last edited by Str8shutr; 02-26-2021 at 09:04 AM.
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02-28-2021, 03:01 AM
#1126
2/28 BW: 309
Going to the Darkside
At work:
LBBS:
BWx5
45x5
135x5
225x2
275x1
315x1
335x6 - 20 minute split
285x9 - 5 minute split
DL:
135x3
225x2
315x1
365x4 - 12 minute split
315x6 - 5 minute split
Hack SQ:
Sledx5
120x15
Lying Leg Curls:
80x9 - 11 minute split
65x12 - 2 minute split
Standing Calf Raise:
120x12, 6, 5 - 3, 1, 1 minute splits (DC 2 count rest pause)
CGBP:
45x10
95x5
135x3
185x2
225x1
265x6 - 12 minute split
225x9 - 4 minute split
Last edited by Str8shutr; 02-28-2021 at 04:46 AM.
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03-02-2021, 10:35 PM
#1127
3/3 BW: 309
Going to the Darkside
At the gym:
Hammer Strength Leg Press:
BWx5
Sledx5
90x5
180x5
270x3
360x2
410x8 - 12 minute split
360x11 - 3 minute split
Leg Extension (superset w/):
75x10x2
75x12
CGBench:
45x10
95x5x2
135x3
185x1
225x1
265x7 - 21 minute split
225x8 - 4p minute split
Machine Lat Pulldowns:
55x5
100x3
145x2
190x10 - 10 minute split
145x15 - 3 minute split
Triceps Pressdowns:
25x6
50x3
75x9 - 5 minute split
60x12 - 2 minute split
T Bar Row:
45x5
90x3
140x6 - 8 minute split
110x12 - 3 minute split
DB Side Delt Raises:
10x6
20x12 - 6 minute split
15x15 - 2 minute split
BB Shrugs (DC rest pause set):
225x5
315x3
405x12, 6, 4 - 7, .5, .5 minute splits
Last edited by Str8shutr; 03-03-2021 at 11:01 AM.
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03-05-2021, 03:05 PM
#1128
3/5 BW: 309
Going to the Darkside
At work:
SBSQs:
BWx5
70x5
120x5
160x3
210x2
250x1
280x5x2 - 7, 3 minute splits
Leg Extensions (superset W/):
80x10x2
80x12
B:
45x10
95x5x2
135x3
185x2
225x1
275x1
310x6 - 19 minute split
265x9 -5 minute split
BBRows:
135x5
225x2
285x6 - 8 minute split
235x9 - 3 minute split
Seated DB Shoulder Press:
30sx6
60sx9 - 6 minute split
50sx12 - 3 minute split
Pulldowns:
140x4
227.5x8- 4 minute split
180x12 - 2 minute split
LTE w/ EZGrip:
80x6 - 5 minute split
60x9 - 3 minute split
Standing DB Curl:
15sx6
25s12 - 4 minute split
20sx15 - 3 minute split
Last edited by Str8shutr; 03-05-2021 at 04:39 PM.
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03-07-2021, 12:57 AM
#1129
3/7 BW: 309
Going to the Darkside
At work:
LBBS:
BWx5
45x5
135x5
225x2
275x1
315x1
345x7 - 17 minute split
295x10 - 6 minute split
DL:
135x3
225x2
315x1
375x5 - 18 minute split
325x7 - 6 minute split
Hack SQ:
Sledx5
130x15
Lying Leg Curls:
85x9 - 15 minute split
70x12 - 2 minute split
Standing Calf Raise:
140x11, 6, 4 - 3, .5, .5 minute splits (DC 2 count rest pause)
CGBP:
45x10
95x5x2
135x3
185x2
225x1
270x6 - 15 minute split
230x9 - 4 minute split
Last edited by Str8shutr; 03-07-2021 at 04:33 PM.
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03-11-2021, 05:39 AM
#1130
3/11 BW: 309
Going to the Darkside
At the gym:
Hammer Strength Leg Press:
BWx5
Sledx5
90x5
180x5
270x3
360x2
430x8 - 8 minute split
380x11 - 3 minute split
Leg Extension (superset w/):
75x10x2
75x12
Incline Bench:
45x10
95x5x2
135x3
185x2
225x1
245x5 - 21 minute split
205x8 - 4 minute split
Machine Lat Pulldowns:
55x5
100x3
145x2
210x11 - 7 minute split
165x15 - 2 minute split
Triceps Pressdowns:
25x6
50x3
75x12 - 5 minute split
65x12 - 3 minute split
T Bar Row:
45x5
90x3
160x6 - 7 minute split
110x12 - 3 minute split
DB Side Delt Raises:
15x6
25x12 - 6 minute split
20x15 - 2 minute split
BB Shrugs (DC rest pause set):
225x5
315x3
425x12, 6, 4 - 8, .5, .5 minute splits
Last edited by Str8shutr; 03-11-2021 at 07:18 AM.
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