Isidro's workout log (18 trained by Evan Tipps)

[Evan Tipps]

Ben Pakulskis training videos and programs are awesome, I've learned a great deal from them. I will be doing his 12 month Hypertrophy Max program after my knee surgery, and rehab/recovery. It sucks to wait, but I wanna be able to do the program with 100% effort, and that's just not possible when my knee is trashed.

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Ben does have a wealth of knowledge on training and how the muscles actually work..

 

[ISIBRO]

Did back yesterday

Chest day
2 sets of flat db bench
Flat barbell bench: 135-12x, 155-8x, 175-6x, 185-2x PR felt light was happy
Incline barbell: 135-4x, 115-12x, 115-10x, 95-15x
Chest press 3 sets
5 sets of of dips low rest did 2 sets weighted
3 sets db flat flys 20lbs

 

[ISIBRO]

Heavy shoulders/lighter leg day
Seated millitary smith 135 3x8
Standing behind neck military 65-warmup 95-5x, 65-x8
side latterals did so many sets.. seated.. Did holds, slow negatives, and heavy sets.
Rear delt row 20-8x 25-2x6
shrugs 340/ss rear delt fly 4 sets

Legs
Sldl warmups
Squats warmups working sets 185 2x15
Sldl
leg ext/ss 1 leg leg press 2x20
hamstring curls 3 sets

 

[ISIBRO]

Did back yesterday which consisted of Deadlifts/bb row/dbell row/sbar seated row/straight bar curls/concentration curls

Chest day
Flay barbell 95-15x, 135-8x, 185-1x, 135-12x, 155-7x PR
Incline db press 40-12x, 55-10x, 50-12x
Decline smith machine 135-10x, 185-8x, 205-4x, 135-8x
Closegrip 3 sets/db ext 3 sets/rope downs 3 sets

 

[ISIBRO]

Todays workout
Heavy shoulders/light legs

Warmups= 15 lbx20 side latterals 25lbx20

Working sets seated db press 40-10x, 60-5x 55-8x, 50-8x

Side latterals 35-20x, then a ton of slow neg/hold outs with 10 lb dbs didnt really count reps
Shrugs 140-20x, 230-20x, 320-10x, 320-15xPR, 320-10x
Legpress 2 plateseach side-20x, 4 plates-20x, 5 plates-30reps PR
One leg legpress 2 plates each sdie 2x15 1 plate eachsidex15
Hamstring curls 2 concentrated sets

 

[ISIBRO]

Back day
Rack deadlifts below knee contracting traps/upper back every rep
140-10x,230-15x, 320-10x PR felt light could actually control it. Use to only get it for like 1 or 2 reps, 320-8x
barbell row 140-190-10x, 205-8x->drop to 140
cambered bar seated row 5 sets
a certrain pulldown 4 sets

sbar curls 2 sets
concentration curl 2 set
cablecurl/ss with short range cable curl 2 sets
hammercurl 2 sets
abs