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Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: September 05, 2020, 11:13:59 am »Quote
Monday
-= Workout Log =-
Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg with 10lb ankle weights
RDL
135 x 8 >> 3min rests.
185 x 5
225 x 3
275 x 1
290 x 13
290 x 8
290 x 5
Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 10 >> 2min rests.
10lb ankle weights x 8
10lb ankle weights x 6
Standing Shoulder Press
45 x 7
135 x 7
Trap Bar Shrugs
250 x 15 >> 90sec rests.
250 x 8
250 x 8
Quote
Wednesday
-= Workout Log =-
Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
155 x 2
185 x 8 >> 3min rests.
185 x 4
185 x 4
Incline Bench Rear Delt Dumbell Flyes
25's x 15 (T-Style) >> 60sec rests.
25's x 8 (T-Style) >> Forgot to write it down.
25's x 12 (W-Style)
25's x 8 (W-Style)
Standing Barbell Shoulder Presses
110 x 8 >> 2min rests.
110 x 5
110 x 3
Inverted Rows
BW x 15 >> 90sec rests.
BW x 9
BW x 6
Chin Ups
50 x 7 >> 90sec rests.
50 x 4
BW x 4
BW x 5
Barbell Shrugs
275 x 15
Hanging Knee Raises With Tuck
BW x 8 (straight-legged negatives)
Quote
Friday - 08/21/20
-= Workout Log =-
Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg, 10lb ankle weights
RDL
135 x 8
185 x 5
225 x 3
275 x 1
290 x 15 >> 3min rests.
290 x 3
290 x 3
Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 12
10lb ankle weights x 10
10lb ankle weights x 8
Standing Shoulder Press
45 x 8
125 x 7
Trap Bar Shrugs
250 x 15 >> 90sec rests.
250 x 8
250 x 8
Alternating DB Split Squats
30's x 8
Quote
Sunday - 08/23/20
-= Workout Log =-
Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
155 x 2
185 x 8 >> 3min rests.
185 x 5
185 x 3
Incline Bench Rear Delt Dumbell Flyes
30's x 8 (T-Style) >> 60sec rests.
30's x 5 (T-Style) >> Forgot to write it down.
30's x 10 (W-Style)
30's x 6 (W-Style)
Standing Barbell Shoulder Presses
110 x 9 >> 2min rests.
110 x 5
110 x 3
Lateral Raises
30's x 8 >> 2min.
30's x 8
Chin Ups
BW x 5 >> 2min rests.
35 x 7
35 x 4
35 x 3
BW x 4
Inverted Rows
BW x 13 >> 90sec rests.
BW x 8
BW x 8
Decline DB Bilateral Curls
20's x 13
Quote
Tuesday - 08/25/20
-= Workout Log =-
Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg with 10lb ankle weights
RDL
135 x 8 >> 2min rests.
185 x 5 >> Reduced rest periods to 2min.
225 x 3
275 x 1
290 x 15
290 x 5
290 x 5
Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 12 >> 90sec rests.
10lb ankle weights x 8
10lb ankle weights x 4
BW x 5
Alternating DB Split Squats
30's x 8 >> 2min rest.
30's x 5
Barbell Shrugs
290 x 12 >> 60sec rests.
275 x 8
275 x 6
275 x 6
Good Mornings
135 x 15
Quote
Thursday - 08/27/20
-= Workout Log =-
Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
155 x 2
185 x 7 >> 3min rest.
155 x 7 >> 2min rest.
155 x 6
Incline Bench Rear Delt Dumbell Flyes
30's x 9 (T-Style) >> 60sec rests.
30's x 6 (T-Style)
30's x 4 (T-Style)
30's x 10 (W-Style)
30's x 6 (W-Style)
30's x 6 (W-Style)
Standing Barbell Shoulder Presses
95 x 3
135 x 4 >> 2min rests.
105 x 6
105 x 3
105 x 3
Lateral Raises
30's x 10 >> 2min.
30's x 10
Inverted Rows
BW x 15 >> 90sec rests.
BW x 12
BW x 10
BW x 8
Chin Ups
50 x 6 >> 3min rest.
50 x 3 >> 2min rests.
BW x 6
BW x 6
Barbell Shrugs
290 x 18 >> 60sec rests.
290 x 8
290 x 6
290 x 5
290 x 5
Decline DB Bilateral Curls
30's x 8
Quote
Saturday - 08/29/20
-= Workout Log =-
Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg with 10lb ankle weights
RDL
135 x 8 >> 2min rests.
185 x 5
225 x 3
275 x 1
290 x 15
290 x 6
290 x 6
Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 12 >> 90sec rests.
10lb ankle weights x 8
10lb ankle weights x 6
Barbell Shrugs
290 x 20 >> 60sec rests.
275 x 6
275 x 6
Standing Shoulder Press
135 x 5
Good Mornings
155 x 12
155 x 8
Alternating DB Split Squats
30's x 8
Quote
Monday - 08/31/20
-= Workout Log =-
Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
155 x 2
185 x 7 >> 3min rest.
185 x 4
155 x 8
155 x 6
Incline Bench Rear Delt Dumbell Flyes
30's x 10 (T-Style) >> 60sec rests.
30's x 6 (T-Style)
30's x 5 (T-Style)
30's x 10 (W-Style)
30's x 7 (W-Style)
30's x 7 (W-Style)
Standing Barbell Shoulder Presses
135 x 5 >> 2min rests.
105 x 5
105 x 5
105 x 5
Lateral Raises
30's x 10 >> 2min.
30's x 8
Chin Ups
BW x 5
50 x 6 >> 3min rest.
50 x 6 >> 2min rests.
50 x 4
Inverted Rows
BW x 12 >> 90sec rests.
BW x 8
BW x 8
Hanging Knee Raises With Tuck
BW x 8 (straight legged negatives)
BW x 4
Decline DB Bilateral Curls
30's x 6
Quote
Wednesday - 09/02/20
-= Workout Log =-
Lying Side Leg Circles
15 forward/leg, back/leg
10 forward/leg, back/leg with 10lb ankle weights
RDL
135 x 8 >> 2min rests.
185 x 5
225 x 3
275 x 1
290 x 15
290 x 8
290 x 3
Hanging Leg Raises with Tuck
BW x 5
10lb ankle weights x 12 >> 90sec rests.
10lb ankle weights x 10
10lb ankle weights x 6
BW x 8
Standing Shoulder Press
135 x 5
Alternating DB Split Squats
30's x 10 >> 90sec rest.
30's x 5
Barbell Shrugs
290 x 16 >> 60sec rests.
290 x 8
290 x 8
290 x 6
290 x 6
Good Mornings
205 x 12
Quote
Friday - 09/04/20
-= Workout Log =-
Incline Barbell Bench Press
45 x 15
95 x 8
135 x 5
155 x 2
205 x 1
185 x 7 >> 3min rest.
185 x 4 >> I've stalled on these. Probably since I've been cutting weight.
155 x 8
155 x 6
Incline Bench Rear Delt Dumbell Flyes
30's x 11 (T-Style) >> 60sec rests.
30's x 7 (T-Style)
30's x 5 (T-Style)
30's x 10 (W-Style)
30's x 7 (W-Style)
30's x 7 (W-Style)
Standing Barbell Shoulder Presses
115 x 5 PR >> 2min rests.
115 x 5
115 x 5
Lateral Raises
30's x 10 >> 2min.
30's x 10
Inverted Rows
10 x 11 >> 90sec rests.
11 x 9
BW x 7
BW x 7
Chin Ups
BW x 5
50 x 6 >> 90sec rests.
50 x 4
BW x 8
BW x 5
Barbell Shrugs
290 x 15
40 x 10
Hanging Knee Raises With Tuck
BW x 10
Decline DB Bilateral Curls
30's x 7