Back at my routine. Let's start with squats. Heavy squats. (1RM 425.)

Tues, 30 Jan 18

Squats: 135x10, 225x10, 315x5, 365x3, 405x1, 425x1, 405x1, 365xF, 315x2x5

Well, it took the better part of an hour but I got in a good workout.  I wasn't feeling the 365 on the down side of the pyramid, so I racked it and moved down to the three plates for the finishing sets.  It didn't feel too hard, except for that single set, and I really wasn't that beat at the end.

Total body

Sun, 21 Jan 18

Squats: 135x10, 225x5, 315x5x3

Seated Smith Machine OHP: 40x10, 50x10, 70x10, 90x10, 110x10

Leg press: 4x15, 6x15, 8x15, 10x15, 8x10, 60x3x10

Pec Deck (both, L, R): 115x3x10, 130x3x10, 145x3x10

Dual Leg Extensions (weight per side): 50x15, 60x15, 70x15, 80x15

Ez-Bar Curls: 60x3x10

Tricep Cable Extensions: 30x4x15

Another long, full body workout.  My weird schedule this week will leave me uncertain as to my next session, so pound it out while you can.

Total body

Thurs, 18 Jan 18

Bench: 135x10, 185x10, 205x5, 225x3x5, 185x7, 185x3, 135x12, 135x4

Calf Raises: 45x4x20

Squats : 135x10, 225x10, 315x5, 365x3, 385

Deadlifts: 225x2x5, 315x2x5, 365x2, 385, 405

Squats

Mon, 15 Jan 18

Squats: 135x10, 225x10, 315x5, 365x3, 405x2, 425, 315x5

Rawr. Today's workout was rawr.

Legs

Thurs, 11 Jan 18

Squats: 135x5, 225x5, 315x1, 2, 3, 2, 1
Deadlifts: 225x2x5, 315x10x1
Glute Bridges: 50x5x20

I didn't have any equipment with me today.  Kept it light and simple.

Upper body hypertrophy

Weds, 10 Jan 18

Seated Smith Machine OHP : 50X10, 70x10, 90x10, 110x10, 130x10, 110x6, 90x7, 70x10, 50x14

Spider Curls : 50x10, 60x3x10

Tricep Pressdown : 50x15, 60x15, 70x10, 60x9, 50x12

Pec Deck : 100x3x10, 115x3x10, 130x3x10

OHP went well.  Hitting good volume.  Spider Curls were better than last day - I think I'm beginning to adjust to the volume.  It's still a brutal pump, but I'm hitting more reps. Pounded my triceps then finished off with the Pec deck.  I stuck with the 30 drop super sets.  10 left, 10 right, 10 both.  Rest and repeat two more sets for 90 reps total.

Lower body hypertrophy

Tues, 9 Jan 18

Leg Press: 2x4x15, 2x6x15, 2x8x15
Leg Extensions: 50x5x15
Calf Raises: 45x5x15
Glute Bridges: 50x5x20

Ugghhhhhhh.  The leg press is hard, but by the time I finished the leg extensions I was wobbly.  Calf raises were good.  I decided to add weight to the bridges, since I had done them a few times, and upped the sets.  By the time I was done my lower body was pretty fried!

Bench (265 1RM)

Mon, 8 Jan 18

Bench: 135x10, 185x5, 205x5, 225x5, 245x3, 255, 265, 225x3, 225x2, 185x5, 185x7

Ez-Bar Curls : 60x4x10

I did the 225 sets without the slingshot.  I then did drop sets with minimal rest.  Finished up with Spider Curls on the preacher bench.  They really isolate my biceps and if it wasn't for the forearm pumps I could probably get a few more sets.

Squats (405 1 RM max)

Fri, 5 Jan 18

Squats: 135x5, 225x5, 315x5, 365, 385, 405, 315x2x5

Managed to get up to 405, but that damn broken boil hurt like a mutha.  I had to gently slide the bar from pickup down to my back.

Upper body hypertrophy

Thurs, 4 Jan 18

Seated Smith Machine OHP: 50X10 x10, 70x10, 90x10, 110x10, 130x10, 110x5, 90x9, 70x14, 50x14
Spider Curls :  50x10, 60x8, 60x2x5, 50x7, 50x4
Tricep Dual Pulley Pressdown : 52.5x12, 62.5x12, 62.5x7, 62.5x2

One armed pulley thing: 20x2x10 per side
Hammer Strength Incline Press: 50x4x10

OHP was the prime exercise today - pyramid style with AMRAP on the down side.  After that everything sort of became AMRAP.  I did throw in some one armed tricep work - the light stuff where you grab the cable end and pull it across the body.  It was super light, but does seem to hit the back of the arm nicely.

Lower body hypertrophy

Weds, 3 Jan 18

Squats: 45x10, 135x10, 225x2x5, 315x2

Leg press: 4x2x15, 6x2x15, 8x15
Leg Extensions: 50x5x15

So, I started out prepared to squat.  Got up to 315 and noticed I had - operative word being had, a boil on my right shoulder blade.  Well, that didn't last long.  It broke and hurt like crazy.  I switched over to leg press, no issues.  Then leg extensions once again with the weird machine with individual legs (so the 50 per side is really 100 total).  I ran out of time and left.  I did get a good workout - my legs were like noodles walking back from the gym - I just didn't get as much volume and strength work as I had hoped.

Upper body hypertrophy

Tues, 2 Jan 18

Ez-Bar Curls: 4x10x50
Pec Deck: 100x9x10
Tricep Pressdown: 60x4x10
Dual Pulley Pulldown: 50x10, 60x10, 70x10, 80x10

Bench: 135x2x5, 185x2x3

DB OHP: 30x10, 40x10, 50x1, 45x3

Tricep Press: 110X4x10

I did the pec deck in 3 supersets - one armed each side, then both, then repeated for two more sets of the 30.  I was a little disappointed with the bench - by the time I got to the bench I was pretty tight and had trouble with the movement.