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Andalite
Elite Bodybuilder
27" @ 36" waist
working on a new routine
- Thread starter JDid23
- Start date
Andalite
Elite Bodybuilder
My observations too.
JDid23
New member
Upper Body
Incline BB Bench- first time
95x10
95x10
Chinups (some neutral grip)
8 (mighta been 7)
5
3
CGBP
115x8- PR 3x8
115x8
115x8
Chest Supported Rows
45x10
45x10
45x10
DB Shrugs- first time
45s x 20
45s x 20
Flat DB Bench
45s x 10
45x x 10
30s x 15
Hammer Curls
20 lb DBs x 10 (per arm)
20 lb DBs x 10
20 lb DBs x 10
Tricep Pushdowns
42.5 x 20
57.5 x 8- PR -> 30x8 (no rest)
1 arm rope pushdowns
10 lbs x 10 (per arm)....... then a set of 5 per arm
Comments: Today felt weird doing some of these exercises i've never done before, but i actually left the gym feeling ok about where my strength is compared to previous workouts. I am really not a fan of incline BB Bench- was going to replace military with it, but might switch incline DB to this day and add something for it on the other day. Chins are still not up to where i want them to be, flat DB bench was actually kinda hard to stabilize at times since my chest was already so tired, but i really like this exercise and i hate myself for neglecting it for so long. Can't wait to deadlift (providing i don't have to work all day) tomorrow!!!!!!!!!
Incline BB Bench- first time
95x10
95x10
Chinups (some neutral grip)
8 (mighta been 7)
5
3
CGBP
115x8- PR 3x8
115x8
115x8
Chest Supported Rows
45x10
45x10
45x10
DB Shrugs- first time
45s x 20
45s x 20
Flat DB Bench
45s x 10
45x x 10
30s x 15
Hammer Curls
20 lb DBs x 10 (per arm)
20 lb DBs x 10
20 lb DBs x 10
Tricep Pushdowns
42.5 x 20
57.5 x 8- PR -> 30x8 (no rest)
1 arm rope pushdowns
10 lbs x 10 (per arm)....... then a set of 5 per arm
Comments: Today felt weird doing some of these exercises i've never done before, but i actually left the gym feeling ok about where my strength is compared to previous workouts. I am really not a fan of incline BB Bench- was going to replace military with it, but might switch incline DB to this day and add something for it on the other day. Chins are still not up to where i want them to be, flat DB bench was actually kinda hard to stabilize at times since my chest was already so tired, but i really like this exercise and i hate myself for neglecting it for so long. Can't wait to deadlift (providing i don't have to work all day) tomorrow!!!!!!!!!
So what are your goals?
JDid23
New member
work for primarily strength on bench (not today's session), squat, dead and everything else in hypertrophy range for the most part
JDid23
New member
eh not really. I have never done incline BB before, so i didn't want to overdo it without a spotter- kept it light and really didn't like it. my chins have been getting weaker and weaker for some reason, so i need to make some progression techniques for them- maybe triples.CGBP was actually good since i never go heavy, flat DB bench i am working up slowly but steadily, maybe coulda gone heavier on hammer curls.
I guess since I have never trained in such high rep ranges that it's going to take a week or so more for me to find which weight is right for me.
I would ee what you like in a couple weeks or even a month. Dont change it tho or you wont know.
JDid23
New member
Lower Body
Deadlift
315x4- PRx4
325x2
335x1
Front Squat- bit much after deads
115x5
Pullthroughs
57.5 x 15
57.5 x 15
Bulgarian Split Squats
15 lb DBs x 10 (per leg)- PR 4x10
15 lb DBs x 10
15 lb DBs x 10
15 lb DBs x 10
Calves- skipped because my neighbor was throwing up in the bathroom
Abs
did some declines and leg raises
Comments: deads were sub par. I NEED a progression plan for them since after my best session where i hit 365x1 and did doubles @ 315,320,325,330 i have had no plan. Was really tired for front squats so i couldn't use great form with them, might have to switch them out now that i'm going to be focusing on back squats. I'm getting sick of pullthroughs, absolutely fucking love bulgarian split squats, and might hit 1 legged calves on the stairs after i post this.
Deadlift
315x4- PRx4
325x2
335x1
Front Squat- bit much after deads
115x5
Pullthroughs
57.5 x 15
57.5 x 15
Bulgarian Split Squats
15 lb DBs x 10 (per leg)- PR 4x10
15 lb DBs x 10
15 lb DBs x 10
15 lb DBs x 10
Calves- skipped because my neighbor was throwing up in the bathroom
Abs
did some declines and leg raises
Comments: deads were sub par. I NEED a progression plan for them since after my best session where i hit 365x1 and did doubles @ 315,320,325,330 i have had no plan. Was really tired for front squats so i couldn't use great form with them, might have to switch them out now that i'm going to be focusing on back squats. I'm getting sick of pullthroughs, absolutely fucking love bulgarian split squats, and might hit 1 legged calves on the stairs after i post this.
