Deads:
135 x 12
185 x 10
185 x 10
185 x 10
Over hand wide grip Chins: (done immediately after last set of pulls, 30 sec rest in between sets)
x7/x6/x6
Dumbell Rows: ( each arm)
50x10
50x10
50x10
Shrugs:
185 x 15
185 x 15
185 x 15
Printable View
Deads:
135 x 12
185 x 10
185 x 10
185 x 10
Over hand wide grip Chins: (done immediately after last set of pulls, 30 sec rest in between sets)
x7/x6/x6
Dumbell Rows: ( each arm)
50x10
50x10
50x10
Shrugs:
185 x 15
185 x 15
185 x 15
6-25-10
Squats:
BW x 10
135 x 10
185 x 10
185 x 10
20 min HIIT, mostly running. It was far more grueling than the 30 minutes i did last week.
6-28-10
Bench:
Bar x 50
135 x 12
185 x 10
185 x 10
185 x 10
185 x 10
185 x 10
Dumbell Flies:
25's x 10
25's x 10
25's x 10
Ab Straps:
x20
x20
6-31-10
Deads:
135 x 12
185 x 10
185 x 10
185 x 10
Over hand wide grip Chins: (done immediately after last set of pulls, 30 sec rest in between sets)
x7/x8/x6
Dumbell Rows: ( each arm)
50x20
50x20
50x20
Shrugs:
185 x 15
185 x 15
185 x 15
just got done my legs/cardio day. I'm going to start squatting more and separating cardio.
Squats:
BW x 10
135 x 10
185 x 10
185 x 10
10 min HIIT on a 4 degree incline, mostly running 3min run, 1 walk, 3 run, 1 walk 2 run. It was far more grueling than the 20 minutes i did last week, and the 30 i did 2 weeks ago.
2 years later, going to try this again, I missed the journal.... My numbers are at an all time low and I need to motivate myself
Bench max 275
Squat Max 255 ( fresh off a torn hamstring)
Dead max 365
Total: 895.....
5'9" 190, 27 years old
Starting Ed coans routines as I'm typing this in between sets, heavy bench today
Bar x 45 warmup set
135 x 10 warmup set
195 x 10 workset
195 x 10 workset
Close Grip;
165 x 10
165 x 8 (10)
Incline:
155 x 9
155 x 7
Hey Ronny, good work getting back into the game, mate.
Best of luck with it.
Thanks Gazzy, appreciate it bro!
Deadlift Day:
135 x 6 warmup set
225 x 2 warmup set
305 x 2 Work set
Speeds:
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3
Auxilaries:
UnderHand Pulls: BW(190) x 8
Stiff legged Deads: 135 x 8 ( felt too light, heavier next week)
Bent over Barbell rows: 135 x 10
Squats:
45 x 15 ( warmup set)
135 x 10 ( warmup set)
185 x 10 ( work set)
185 x 10 ( work set)
Light Bench:
45 x 50 ( warmup set )
135 x 10 ( warmup set )
165 x 10 ( workset )
165 x 10 ( workset )
Lying Tricep Extensions:
55 x 15
55 x 15
Dips:
190(BW) x 8
190 x 9
DB Flys:
30's x 10
30's x 12
Heavy Bench Day:
Bar x 50
135 x 10
195 x 10
195 x 10
Close Grip:
165 x 10
165 x 7
Incline Bench:
155 x 10
155 x 5 ( complete muscle failure )
I tweaked my back pretty bad at grapplers quest and skipped Deads for the week, was supposed to squat last night but I worked a double... Light bench today so I decided to squat afterwards and catch up
Light Bench:
Bar x 50
135 x 10
165 x 10
166 x 10
Tri-Extensions:
55x15
55x15
Dips:
BW(190) x 8/ x 12
Dumbbell Flies:
30's x 12
30's x 15
Squats:
Bar x 10
135 x 10
185 x 10
185 x 10
Heavy Bench:
Bar x 50
135 x 10
205 x 8
205 x 8
Close Grip:
185 x 8
185 x 8
Incline Bench:
165 x 8 ( accidentally loaded 65 on one side 55 on the other, could barely tell lol)
165 x 8 ( see above)
165 x 7
Deadlifts:
135 x 10
225 x 5
325 x 2
Speeds:
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
UnderHand Pulls:
BW (190) x 7
BW x 5
BW x 6
Bent Over Barbell Rows:
135 x 12
Squats:
Bar x 12
135 x 10 ATF
195 x 8 ATF ( felt light)
195 x 8*
Ab exercises*
Light Bench:
Bar x 50
135 x 10
175 x 10
175 x 10
Tri extensions:
45 x 17
45 x 12
45 x 10
Dips:
BW(189) x 7
BW x 10
BW x 10
Dumbbell Flies:
30's x 15
30's x 15
Heavy bench:
Bar x 50
135x 15
215 x 8
215 x 8
Close grip:
185 x 8
195 x 9
Incline Bench:
135 x 12
185 x 8
185 x 5 ( failed at 6)
30 burnout pushups immediately after last set
Deadlifts:
135 x 10
225 x 5
345 x 2
Speeds:
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
285 x 3
UH Pullups:
BW (193) x 8
Bent over Row:
135 x 12
Stiff legs:
135 x 10
Doing light bench day and squats together since I missed squats yesterday due to work
Light Bench:
Bar x 50
135 x 10
165 x 10
165 x 10
Tricep extensions:
45 x 12
45 x 15
45 x 12
Dips:
BW (195) x 12
BW x 12
BW x 10
DB Flies:
30's x 15
30's x 15
Squats:
Bar x 10
135 x 10
205 x 8
205 x 8
Heavy Bench:
Bar x 50
135 x 12
185 x 10
225 x 5
225 x 12 ( supposed to be 5 but I was feeling it)
Close grip:
205 x 5
205 x 10 ( again, supposed to be 5)
Incline Bench:
185 x 10 ( supposed to be 5)
185 x 10
Burn out pushups immediately after last set: 48
Before starting this routine my 1 rep max was 275... I knew I was rusty but I think I underestimated just how rusty I was... I need to retest, I'm guessing I'm closer to 300-315! Feeling pumped Bros!!
Deadlift:
135 x 10
225 x 5
365 x 2
Speeds:
305 x 3
305 x 3
305 x 3
305 x 3
305 x 3
Underhand Pulls:
BW(195) x 8 ( full range, slow, controlled)
Bent over Rows:
165 x 8
Straight Leg Deads:
165 x 8
Bench and squat are springing right back! Great work! Muscle memory FTW!
Thanks for the motivation bro