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03-13-2021, 03:02 AM
#1131
3/13 BW: 309
Going to the Darkside
At work:
SBSQs:
BWx5
70x5
120x5
160x3
210x2
250x1
290x5x2 - 12, 3 minute splits
Leg Extensions (superset W/):
85x10x2
85x12
B:
45x10
95x5x2
135x3
185x2
225x1
275x1
315x5 - 25 minute split
270x9 - 6 minute split
BBRows:
135x5
225x2
295x6 - 6 minute split
245x10 - 3 minute split
Seated DB Shoulder Press:
30sx6
65sx9 - 5 minute split
50sx12 - 3 minute split
Pulldowns:
140x4
240x9 - 4 minute split
180x12 - 3 minute split
LTE w/ EZGrip:
80x6 - 4 minute split
60x9 - 2 minute split
Last edited by Str8shutr; 03-13-2021 at 04:39 AM.
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03-15-2021, 01:59 AM
#1132
3/15 BW: 309
Going to the Darkside
At work:
LBBS:
BWx5
45x5
135x5
225x2
275x1
315x1
355x6 - 14 minute split
305x9 - 6 minute split
DL:
135x3
225x2
315x1
375x6 - 14 minute split
325x6 - 6 minute split
Hack SQ:
Sledx5
140x15
Lying Leg Curls:
85x9 - 13 minute split
70x12 - 2 minute split
Standing Calf Raise:
140x11, 6, 4 - 5, .5, .5 minute splits (DC 2 count rest pause, barefoot)
CGBP:
45x10
95x5
135x3
185x2
225x1
275x6 - 8 minute split
235x8 - 3 minute split
Last edited by Str8shutr; 03-15-2021 at 04:01 AM.
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03-18-2021, 04:27 AM
#1133
3/18 BW: 309
Going to the Darkside
At the gym:
Hammer Strength Leg Press:
BWx5
Sledx5
90x5
180x5
270x3
360x2
410x1
450x8 - 11 minute split
400x11 - 3 minute split
Leg Extension (superset w/):
75x12x2
75x15
Incline Bench:
45x10
95x5x2
135x3
185x2
225x1
245x5 - 22 minute split
205x9 - 5 minute split
Machine Lat Pulldowns:
55x6
100x4
145x2
190x1
230x10 - 8 minute split
190x15 - 3 minute split
Triceps Pressdowns:
25x6
50x3
75x10 - 3 minute split
65x13 - 2 minute split
T Bar Row:
45x5
90x3
140x1
170x7 - 6 minute split
120x12 - 3 minute split
DB Side Delt Raises:
15x6
25x12 - 6 minute split
20x15 - 3 minute split
BB Shrugs (DC rest pause set):
225x5
315x3
435x13, 6, 4 - 7, .5, .5 minute splits
Last edited by Str8shutr; 03-18-2021 at 06:17 AM.
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03-21-2021, 02:10 PM
#1134
3/21 BW: 309
Going to the Darkside
At work:
SBSQs:
BWx5
70x5
120x5
160x3
210x2
250x1
300x5x2 - 9, 3 minute splits
Leg Extensions (superset W/):
85x12x2
85x12 (w/ pause)
B:
45x10
95x5x2
135x3
185x2
225x1
275x1
315x5 - 22 minute split
270x9 - 5 minute split
BBRows:
135x5
225x2
305x6 - 6 minute split
255x10 - 3 minute split
Seated DB Shoulder Press:
30sx6
70sx9 - 6 minute split
55sx12 - 4 minute split
Pulldowns:
140x4
240x8 - 4 minute split
180x12 - 3 minute split
Standing DB Curl:
15sx6
25sx13
20sx15
Last edited by Str8shutr; 03-21-2021 at 04:38 PM.
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03-22-2021, 11:34 PM
#1135
3/23 BW: 309
Going to the Darkside
At work:
LBBS:
BWx5
45x5
135x5
225x2
275x1
315x1
365x6 - 14 minute split
315x9 - 7 minute split
DL:
135x3
225x2
315x1
385x4 - 13 minute split
335x6 - 4 minute split
Hack SQ:
Sledx5
150x15
Lying Leg Curls:
95x9 - 12 minute split
80x12 - 3 minute split
Standing Calf Raise:
140x12, 7, 5 - 5, .5, .5 minute splits (DC 2 count rest pause, barefoot)
CGBP:
45x10
95x5
135x3
185x2
225x1
275x6 - 7 minute split
225x9 - 3 minute split
Last edited by Str8shutr; 03-23-2021 at 04:33 PM.
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03-26-2021, 08:22 AM
#1136
3/26 BW: 309
Going to the Darkside
At the gym:
Hammer Strength Leg Press:
BWx5
Sledx5
90x5
180x5
270x3
360x2
450x1
470x7 - 12 minute split
430x10 - 3 minute split
Leg Extension (superset w/):
75x12x2
75x12 (w/ pause)
Incline Bench:
45x10
95x5x2
135x3
185x2
225x1
250x5 - 21 minute split
210x8 - 5 minute split
Machine Lat Pulldowns:
55x6
100x4
145x2
190x1
240x10 - 9 minute split
190x15 - 3 minute split
Triceps Pressdowns:
25x6
50x3
75x12 - 4 minute split
65x15 - 3 minute split
T Bar Row:
45x5
90x3
140x1
180x7 - 6 minute split
120x12 - 2 minute split
DB Side Delt Raises:
15x6
25x12 - 12 minute split
20x15 - 2 minute split
BB Shrugs (DC rest pause set):
225x5
315x3
405x1
445x14, 7, 4. - 5, .5, .5 minute splits
Last edited by Str8shutr; 03-26-2021 at 10:49 AM.
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03-31-2021, 02:00 AM
#1137
3/31 BW: 309
Deload
Going to the Darkside
At work:
LBBS:
BWx5
45x5
135x5
225x2
275x1
315x1
350x1
385x2 - 17 minute split
325x5 - 3 minute split
B:
45x10
95x5x2
135x3
185x2
225x1
275x1
315x3 - 23 minute split
275x5 - 4 minute split
DL:
135x3
225x2
315x1
395x2 - 11 minute split
Pulldowns:
140x4
240x5 - 7 minute split
180x9 - 2 minute split
Standing DB Curl:
15sx6
25sx14
20sx17
Last edited by Str8shutr; 03-31-2021 at 03:34 AM.
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04-06-2021, 05:47 AM
#1138
4/6 BW: 309
Going to the Darkside
At work:
SBSQs:
BWx5
70x5
120x5
160x3
210x2
250x1
300x5x2 - 9, minute splits
Leg Extensions (superset W/):
95x12x2
95x10 (w/ pause)
B:
45x10
95x5x2
135x3
185x2
225x1
275x1
315x5 - 25 minute split
315x3 - 1 minute split
275x9 - 7 minute split
BBRows:
135x5
225x2
305x6 - 6 minute split
255x10 - 5 minute split
Seated DB Shoulder Press:
30sx6
70sx9 - 7 minute split
55sx12 - 5 minute split
Pulldowns:
140x4
240x8 - 5 minute split
180x12 - 2 minute split
Standing DB Curl:
20sx15
Last edited by Str8shutr; 04-06-2021 at 03:44 PM.
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04-10-2021, 04:30 AM
#1139
4/10 BW: 307
Going to the Darkside
At work:
LBBS:
BWx5
45x5
135x5
225x2
275x1
315x1
365x5 - 14 minute split
315x6 - 4 minute split
DL:
135x3
225x2
315x1
405x4 - 12 minute split
Standing Calf Raise:
140x10, 5, 3 - 6, .5, .5 minute splits (DC 2 count rest pause, barefoot)
CGBP:
45x10
95x5x2
135x3
185x2
225x1
275x5 - 15 minute split
225x8 - 3 minute split
Last edited by Str8shutr; 04-10-2021 at 05:56 AM.
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04-13-2021, 05:54 PM
#1140
4/14 BW: 309
Going to the Darkside
At work:
SBSQs:
BWx5
70x5
120x5
160x3
210x2
250x1
305x5x2 - 14, 4 minute splits
Leg Extensions (superset W/):
100x12x2
100x10 (w/ pause)
B:
45x10
95x5x2
135x3
185x2
225x1
275x1
315x5 - 32 minute split
315x3 - 1 minute split
275x6 - 4 minute split
BBRows:
135x5
225x2
315x6 - 8 minute split
265x9 - 5 minute split
Seated DB Shoulder Press:
40sx6
70sx9 - 7 minute split
55sx11 - 4 minute split
Pulldowns:
140x4
240x8 - 5 minute split
180x12 - 2 minute split
Standing DB Curl:
25sx15
Last edited by Str8shutr; 04-14-2021 at 06:47 AM.
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