O hai! So I started a new training split last week (5 day) and I love it! I really wanted to be on a schedule that would be the same days each week. It's much easier for me to stay on task that way. Plus things with me and the new man have been going quite well, so I wanted a workout schedule that could work with our hanging out as well. Here's what's been going on for the past week or so. Been doing random cardio sessions whenever I feel the urge. Bounce around between the treadmill, bike, and elliptical, and that crazy stepper/elliptical machine. I need to weigh myself. Last I checked I was at 137, which I am happy with right now. Not terribly concerned with losing weight right now, just trying to get stronger!
Sundays - Quads, Calves, Abs
Mondays - Off
Tuesdays - Delts, Tris
Wednesdays - Hammies, Glutes, Abs
Thursdays - Off
Friday - Chest, Biceps
Saturday - Back
Friday 7/18 Chest and Biceps
Incline Bench - 65
A1 Incline Flys - 25
A2 Flat DB Bench - 25
B1 Fly Machine - 40
B2 Asst Dips - (12)
EZ Bar Curls - 35
Overhand EZ Bar Curls - 25
Hammer DB Curls - 15
Saturday 7/19 Back
A1 WideGrip Pulldowns - 80 x 12, 82.5 x 10 x 10
A2 1-Arm DB Rows - 30 x 12, 32.5 x 11 x 10
B1 Straight Arm Pulldowns - 50 x 12, 52.5 x 12, 55 x 12
B2 CloseGrip Pulldowns - 60 x 12, 62.5 x 12, 65 x 12
C1 Underhand Widegrip Row - 50 x 10 x 10 x 10
C2 CloseGrip Row - 30 x 10 x 10 x 10
D1 Reverse Hypers - 12, 12, 12
D2 Bentover Lateral Raise - 10 x 12 x 12 x 12
Sunday 7/20 Quads, Calves, Abs
Squats - 65 x 9, 70 x 9, 75 x 6
Leg Extensions - 50 x 11, 55 x 10 x 10
Walking Lunges - Down and back gym length with 10lb DBs x2
Seated Calves - 45 x 15 x 12 x 12
A1 Standing Calves - 60 x 10 x 10
A2 Ground Raises - 15, 15
Hanging Leg Raises - 20, 15, 12
Oblique Crunches - 3 x 20 each side
Tuesday 7/22 Delts, Tris
Seated DB Military Press - 25 x 13, 27.5 x 7, 25 x 8
A1 Side Lateral DB Raises - 10 x 10 x 9 x 8
A2 Front Plate Raises - 10 x 15, 12.5 x 12 x 12
Shoulder Machine (Last set supered with front raises) - 25 x 17, 30 x 14 x 12 (15 x 20)
A1 EZ Bar Skullcrushers - 35 x 13 x 12
A2 DB Skullcrushers - 10 x 8 x 7 (Sat up after the second superset and threw up in my mouth, had to make a trashcan run haha, never thought I would puke on tricep day)
B1 1-Arm Overhead Extensions - 10 x 14, 12.5 x 10
B2 2-Arm Overhead Extensions - 20 x 14, 22.5 x 10
V-Bar Pushdowns - 55 x 15, 60 x 12 (dropset 40 x 20)
Wednesday 7/23 Hammies, Glutes, Abs
Seated Leg Curls - 45 x 16, 47.5 x 16, 50 x 12
SLDB Deadlifts - 40 x 16, 42.5 x 16, 45 x 16
High-Narrow Leg Press - 90 x 15 x 15 x 15
Reverse Hypers - 15, 10, 10
Ab Machine - 10 reps slow lower weight, 10 reps fast heavy weight, 10 reps slow lower weight... did this 3 times, holy sore abs! Then did 3 sets of these weird ab things on one of the cable machines that I can't even describe but it hit my lower abs very nicely!
Sundays - Quads, Calves, Abs
Mondays - Off
Tuesdays - Delts, Tris
Wednesdays - Hammies, Glutes, Abs
Thursdays - Off
Friday - Chest, Biceps
Saturday - Back
Friday 7/18 Chest and Biceps
Incline Bench - 65
A1 Incline Flys - 25
A2 Flat DB Bench - 25
B1 Fly Machine - 40
B2 Asst Dips - (12)
EZ Bar Curls - 35
Overhand EZ Bar Curls - 25
Hammer DB Curls - 15
Saturday 7/19 Back
A1 WideGrip Pulldowns - 80 x 12, 82.5 x 10 x 10
A2 1-Arm DB Rows - 30 x 12, 32.5 x 11 x 10
B1 Straight Arm Pulldowns - 50 x 12, 52.5 x 12, 55 x 12
B2 CloseGrip Pulldowns - 60 x 12, 62.5 x 12, 65 x 12
C1 Underhand Widegrip Row - 50 x 10 x 10 x 10
C2 CloseGrip Row - 30 x 10 x 10 x 10
D1 Reverse Hypers - 12, 12, 12
D2 Bentover Lateral Raise - 10 x 12 x 12 x 12
Sunday 7/20 Quads, Calves, Abs
Squats - 65 x 9, 70 x 9, 75 x 6
Leg Extensions - 50 x 11, 55 x 10 x 10
Walking Lunges - Down and back gym length with 10lb DBs x2
Seated Calves - 45 x 15 x 12 x 12
A1 Standing Calves - 60 x 10 x 10
A2 Ground Raises - 15, 15
Hanging Leg Raises - 20, 15, 12
Oblique Crunches - 3 x 20 each side
Tuesday 7/22 Delts, Tris
Seated DB Military Press - 25 x 13, 27.5 x 7, 25 x 8
A1 Side Lateral DB Raises - 10 x 10 x 9 x 8
A2 Front Plate Raises - 10 x 15, 12.5 x 12 x 12
Shoulder Machine (Last set supered with front raises) - 25 x 17, 30 x 14 x 12 (15 x 20)
A1 EZ Bar Skullcrushers - 35 x 13 x 12
A2 DB Skullcrushers - 10 x 8 x 7 (Sat up after the second superset and threw up in my mouth, had to make a trashcan run haha, never thought I would puke on tricep day)
B1 1-Arm Overhead Extensions - 10 x 14, 12.5 x 10
B2 2-Arm Overhead Extensions - 20 x 14, 22.5 x 10
V-Bar Pushdowns - 55 x 15, 60 x 12 (dropset 40 x 20)
Wednesday 7/23 Hammies, Glutes, Abs
Seated Leg Curls - 45 x 16, 47.5 x 16, 50 x 12
SLDB Deadlifts - 40 x 16, 42.5 x 16, 45 x 16
High-Narrow Leg Press - 90 x 15 x 15 x 15
Reverse Hypers - 15, 10, 10
Ab Machine - 10 reps slow lower weight, 10 reps fast heavy weight, 10 reps slow lower weight... did this 3 times, holy sore abs! Then did 3 sets of these weird ab things on one of the cable machines that I can't even describe but it hit my lower abs very nicely!
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