Iron Sanctuary
Journals => Journals => Topic started by: DrManhattan on June 20, 2019, 02:29:51 PM

6.20.19 12 noon
BACK:
BW wide pull ups 5x7
Lat pull downs 160 lbs 5x10
Single arm bent over row 60 lbs 5x12
Seated row, close grip 160 lbs 5x12
Standing cable pull down/over 70 lbs 4x12

alright alright alright, welcome to the journals!

Bando, thanks.
6.21.19 LEGS
Squat: 225 1x10, 1x11, 1x12, 1x10
275 1x4
Leg extensions:
250 1x12, 1x13, 1x14, 1x15, 1x16
Walking Lunges:
BW 1x22
30 lb DB 1x20
BW 1X22
BW 1X22

Welcome to IS!!

6.28.19
CHEST
decline press
DB 80 x15
90 x15
100 x9
Decline flye
DB 50 x 12
50 x 15
50 x 15
Flat press
Db 100 x 8
100 x 9
100 x 7
Flat flye
DB. 50 x 12
60 x 10
50 x 8
Incline press
DB 65 x 8
50 x 14
50 x 13
Flye 40 x 8
40 x 8
40 x 5
Inclined dip
BW x 7
X 3 (yes , 3....)
X 5
Low cable fly, standing
50 x 12
50 x 12
50 x 12
Happy Friday....

Saturday morning LEGS
squat 225 x12
245 x 12
265 x 9
285 x 5
225 x 13
225 x 7
Leg extensions
250 x 14
250 x 14
250 x 15
250 x 15
250 x 13
Walking Lunges
BW. X 23
X 25
X 25

...been absent because of work.
Here goes nothing:
CHEST
DB press
75 x 20
85 x 15
100 x 9
100 x 5
90 x 9
High cable standing flye
50 x 20
60 x 15
70 x 12
60 x 15
50 x 20
Seated chest press
130 x 20
130 x 22
130 x 16
130 x 16
130 x 20

absent from journals or absent from training?

Oh man, training...
Hopefully I get back on track soon..
Thanks, Bando
Tomorrow legs!!

Not going to get anywhere taking a full month off at a time. Get 2 full body sessions in per week and you won't lose as much progress, There's a lot of hours on the weekends....

You are absolutely correct.
When I'm working though its very physical. We are outside, its been 100° on average, lots of sweat, lots of water, etc. Doesn't do much for my wannabe bodybuilding goals, especially burning so many calories.
I hired a guy to help me in the office (estimating/project management etc.) So I can focus in the field when i have to.
When i don't have to be in the field (and it's when i can be in the office) is when i work out on my lunch break..
But you are correct, there's weekends.
Thanks , man.

I used to work out in the field labor in my 20's. (in the south 100deg). I thought there would be no way I could ever do that again as I got older.
2 years ago I built a new home. I physically worked every day. Ran all the siding in 96 deg weather. Installed hardwoods, tile, site work, landscaping....you name it.
I worked at my home during the day and then knocked off at 4pm so I could be at the gym by 5. I would workout, and then come home and eat. Then I would do my desk work until 12pm1am.
I did that for a year, and never missed a workout.
Just saying.....
Did I mention a year ago I got rear ended? I fractured my spine and ended up with 2 bulging and one displaced disk which still is not right.
Did not miss a workout......

Induced Drag:
Yeah, man for sure, you are most disciplined and the proof is in the pudding..good for you.
Beast mode fo sho..
Another issue of mine is sleep..
I noticed you said you'd be up until 12 or 1AM doing desk stuff...
I notice when I don't get enough sleep I am useless the next day. That's just me.
We have a 1 year old and a 3 year old also so sleep isn't what it used to be for me.
IMHO Some people are just super disciplined, which is where I need to be.
We've all seen the video with a guy missing a leg and still running marathons...
I know, I don't have an excuse. or I have tons of them, whichever way you put it.
All I know is I need to keep on keeping on for my sake and my family's sake.

Nope.... I fell off the wagon for 10 years.
Just when the time comes, your realize what is important to you. I have been back training now for 10 years and not going to screw up a second time.
I am not going to lie. Some of the workouts I had while building my house sucked. BUT, I showed up and got them in. I learned that something is always better than nothing. Combine that with the cumulative effort over a long period of time, you will be amazed at what can happen.
You have to decide at some point if you are going on this journey. Then, everyday is another step. If working out is hard at times, do a 3 day per week workout. I made some of my best progress on a routine like that. Weekends as Bando said.
I am worthless when I dont get sleep as well. But I made more progress going in tired, than I would have if I had just stayed home. Was it the best....probably not. But again, better than nothing.
You have to make that step and commit.

LEGS
squat
225 x 10
245 x 9
265 x 6
225 x 9
225 x 8 4
Extensions
250 x 13
250 x 9
205 x 15
205 x 12
205 x 15
Walking Lunges, Body Weight
30
30
30

BACK
Wide Pullups
BW X 12
X 10
X 10
X 10
X 6
Lat Pulldown
160 x 7
145 x 12
145 x 12
130 x 12
130 x 12
Close Grip Seated Row
160 x 10
145 x 13
145 x 13
145 x 13
145 x 13
Single Arm DB Row
60 x 12
70 x 12
80 x 12
100 x 5

That's more like it! :thumbsup:

Ha! Thanks, Bando...

I dont normally drop in journals much. But here to give some support.
It all starts with one step. Even a 'bad' workout, is better than no workout!

ID, thanks man.
By the way, great physique..saw your pic thread. your hard work has paid off.

I'll post some pix soon for the comedy hour.

MONDAY, LEGS
Squats
225 x 13
225 x 15
245 x 10
265 x 7
285 x 3
225 x 12
Leg Press
450 x 12
450 x 13
450 x 14
450 x 12
Walking Lunges, Bodyweight
24
24
24
Leg Extensions
250 x 12
250 x 5
130 x 15
130 x 20

WEDNESDAY, SHOULDERS
Barbell Standing Military Press
135 x 10
135 x 11
135 x 8
135 x 6
115 x 10
Dumbbell Press, Standing
45 x 10 (each arm)
45 x 8
40 x 8
40 x 10
40 x 8
Rear Delt Machine
55 x 15
55 x 16
70 x 12
70 x 7
70 x 9
Shrugs
70 x 12
70 x 15
70 x 15
Duration: 40 minutes

Thursday, BACK
wide pull ups, BW:
X 11
X 10
X 10
X 11
X 8
LAT PULLDOWN
175 X 9
160 X 11
160 x 11
160 x 11
160 x 11
SEATED ROWS, CLOSE GRIP
160 x 11
160 x 11
160 x 11
190 x 11
205 x 8
ROW, Dumbbell
70 x 12
80 x 12
70 x 12

Productive week so far.

Thanks, man!
'Shest' maņana....

FRIDAY, CHEST 12:11 pm
DB Press, Flat
100 x 12
100 x 12
100 x 8.5..couldn't finis
100 x 9
100 x 8
Incline, DB Flye
45 x 15
55 x 12
55 x 12
55 x 10
55 x 10
Pec Fly Machine
100 x 12
100 x 12
100 x 10
Chest Press Machine
130 x 10
130 x 12
130 x 10
ABS,
Half Crunch, Decline
BW x 15
BW x 16
BW x 17
BW x 15
BW x 12
12:58 pm

SUNDAY, CARDIO
haven't gone for a jog in at least 2 years, literally.
2.3 miles, 24 minutes
Hopefully doesn't affect LEGS tomorrow...
Strength and honor.

MONDAY, LEGS 11:45 am
'How can you have any pudding if ya don't eat yer meat?!'
Squat
245 x 10
245 x 11
245 x 10
245 x 10
245 x 6
Leg Extensions
250 x 12
250 x 13
250 x 12
250 x 12
250 x 12
Walking Lunges , 25 lb DBs
22
24
24
12:35 pm

TUESDAY, BACK 11:55 am
BW, Wide Pull Ups
X 12
X 12
X 12
X 10
X 9
Lat Pulldown
175 x 12
175 x 12
175 x 12
175 x 12
175 x 12
Bent Over Barbell Row
135 x 10
135 x 12
135 x 12
135 x 12
ABS
Leg Lift, Vertical, BW
X 15
X 16
X 17
X 17
X 18
12:42 pm

Doing great in here!

Bando, thanks man. You're no slouch yourself. trying to play catch up w everyone here. Ha ha!
On more serious note, journal helps.
Been trying to log my time as well.
Like you guys said, every little bit helps.
Thanks all.

WEDNESDAY, CHEST? 12:30 PM
don't care too much for bench press. Always feel it in my shoulders anyway, the day after. After years and years of bench press, chest never developed like I wanted. Got strong for sure but not any noticeable difference. Genetics?
So for what its worth, going to do bench press today, with different technique. here goes...left my ego at the door as usual.
Barbell Bench Press
135 x 20
225 x 10
225 x 8
205 x 10
205 x 10
205 x 9
185 x 10
185 x 9
185 x 10
135 x 20
1:00 pm

SHOULDERS, FRIDAY 11:35 am
Standing Overhead Press, Barbell
135 x 10
135 x 11
135 x 8
115 x 12
115 x 10
Dumbbell Press
50 x 8 (each arm)
45 x 8
40 x 10
40 x 10
40 x 10
Rear Delt Machine
70 x 12
85 x 12
85 x 12
70 x 11
12:10 pm

SUNDAY, CARDIO
JOG 2.15 MILES 2 MINUTES.

MONDAY, LEGS 12:13 pm
SQUAT
245 X 11
245 x 12
245 x 10
245 x 10
225 x 12
EXTENSIONS
250 x 16
250 x 16
250 x 16
250 x 16
250 x 14
Farmer Walk
60 lb DB x 64 steps
70 x 74 steps
80 x 66 steps
Walking Lunges BW
X 40
X 40
X 40
1:13 PM

TUESDAY, CHEST 12:00 PM
DB Press
100 x 12
100 x 13
100 x 12
100 x 11
100 x 11
Flat Bench Flye
55 x 12
60 x 10
55 x 10
55 x 10
55 x 10
Incline Cable Flye
50 x 10
60 x 10
60 x 11
60 x 10
60 x 10
Standing Cable Flye, Low to High
50 x 11
50 x 10
40 x 10
Dips, BW
X10
X 10
X 10

Wednesday, Arms 1:20 PM
EZ Bar Curls, Standing
70 x 12
70 x 12
70 x 12
70 x 12
70 x 12
Preacher Curls
50 x 10
50 x 10
50 x 11
50 x 10
50 x 10
Tricep Extensions, Single DB, Both Arms
80 x 12
80 x 12
80 x 16
90 x 15
100 x 12
Extensions, Rope, standing
60 x12
60 x 12
60 x 12
60 x 12

Monday, LEGS 9:50 am
SQUATS
245 x 12
265 x 9
285 x 6
285 x 6
285 x 5
245 x 10
Walking Lunges, Barbell
135 x 12
135 x 12
135 x 12
Extensions
250 x 20
250 x 16
250 x 14
250 x 10
Happy Monday 10 :39 PM

Tuesday, BACK 11:40 am
Wide Pull Ups
BW x 13
BW x 10
BW x 10
BW x 10
Lat Pulldown
190 x 10
190 x 10
190 x 10
190 x 10
190 x 10
130 x 15
130 x 15
130 x 15
130 x 15
130 x 15
Seated Row, (Chest Support Seat)
100 x 12
130 x 12
145 x 12

Wednesday, Chest 1:10 pm
Bench Press
225 x 12
225 x 10
225 x 7
225 x 7
225 x 7
185 x 10
185 x 10
185 x 10
185 x 9
185 x 8
Cable Flye
40 x 20
50 x 20
60 x 15
60 x 16
1:46 PM

Thursday, Arms 11:12 am
EZ bar curl , biceps
80 x 12
80 x 12
80 x 12
80 x 10
70 x 12
70 x 12
60 x 12
60 x 13
60 x 15
60 x 15
11:29 am
Dumbbell Extension, triceps, standing
80 x 20
100 x 12
100 x 12
100 x 12
100 x 12
Tricep pushdown, Rope
50 x 12
50 x 12
50 x 12
50 x 12
50 x 12
11:45 am

Tuesday, SHOULDERS
Standing Press, Barbell
135 x 10
135 x 10
135 x 10
135 x 9
115 x 10
115 x 10
Rear Delt Machine
55 x 15
70 x 12
70 x 12
70 x 10
Cable Lat Raise, single
30 x 12
30 x 12
30 x 12

Thursday, Chest (@ home)
Bench Press
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 9
135 x 20

Thursday, Chest (@ home)
Bench Press
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 9
135 x 20
HOLY FUCKBALLS THAT'S A LOT OF BENCH!

Lmao...
Trying to make chest wake up..
44 yrs old and nothing seems to work..
I have an old rusty bench and rusty weights outside which I probably have not used in years (mostly all workouts at gym)..
Felt good , however.
Holy fuckballs...
I'm trying a different approach..before I'd do false grip and bring bar closer to my chin on bench press..now I'm doing full grip and bringing bar below nips.
Time will tell I guess..thanks, Merkley.

Happy Sunday..
What the hell...rusty bench.
Chest
225 x 12
225 x 12
225 x 12
225 x 10
135 x 30
135 x 31
135 x 20...

Tuesday, LEGS 12:26 PM
SQUAT
225 X 12
225 X 13
225 x 14
225 x 10
225 x 10
Extensions
250 x 12
250 x 12
250 x 12
250 x 10
12:56 pm

Wednesday, miscellaneous 12:19 PM
Stiff Legged Deads
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
Tricep Extensions, Single Dumbbell, both arms
100 x 12
100 x 12
100 x 12
100 x 12
100 x 12
Lat Pulldown, medium grip
160 x 12
160 x 12
160 x 10
130 x 10

Thursday, Shoulders, Biceps 10: 50 am
Standing Barbell Press
135 x 12
135 x 12
135 x 10
135 x 7 (false grip)
135 x 8
Arnold Press
30 lb x 10
30 x 12
30 x 13
30 x 14
30 x 15
Ez bar curl
70 x 12
70 x. 12
70 x 12
60 x 10
Shrugs. Dumbell
60 x 15
60 x 15
60 x 15
60 x 15
11:42 am

Friday, MISC 12:15 p.m.
Squats
225 x 12
225 x 12
225 x 12
225 x 12
225 x 12
Cable Flye, standing, Lo to Hi
50 x 12
60 x 12
70 x 12
80 x 9
60 x 12
12:50 PM

Monday, LEGS 11:43 am
squats
225 x 13
225 x 13
225 x 13
225 x 13
225 x 13
12:05 PM
Extensions
250 x 12
250 x 12
250 x 12
250 x 12
250 x 12
12:21 PM

Chest, Tuesday 1135 am
Decline Bench, Assisted
225 x 12
225 x 12
225 x 12
225 x 12
225 x 12
135 x 20
Cable press, standing, hi to lo
50 x 16
60 x 12
70 x 12
80 x 12
100 x 10
PecDeck
100 x 12
100 x 12
100 x 15
100 x 15
1206 pm

Wednesday, Back, Hams
SLD
225 x 13
245 x 13
265 x 13
285 x 10
285 x 4 (last one didn't feel right got 2 herniated discs from back in the day, better quit while I'm ahead)
Lat pull downs
205 x 6
175 x 10
160 x 12
160 x 10
160 x 11
Bicep Curls, cable, close grip
80 x 12
100 x 12
120 x 12
150 x 10
120 x 12
125 pm

Monday, LEGS 1150 am
Squat
245 x 12
245 x 12
245 x 12
245 x 12
245 x 12
1217 pm
Leg Extensions
250 x 10
250 x 10
250 x 10
250 x 10
250 x 10
1235 pm

Chest, Tuesday 1250 Pm
Decline Bench, assisted
225 x 13
225 x 15
225 x 15
225 x 15
225 x 15
Cable Flye, standing, lo to hi
50 x 12
60 x 12
60 x 12
60 x 12
50 x 12
Pec Dek
100 x 12
100 x 12
100 x 12
Seated Chest Press
160 x 12
145 x 12
145 x 12
125 pm

Chest, Tuesday 1250 Pm
Decline Bench, assisted
assisted by what?

Smith Machine...
I can see the confusion...
But, yeah, no spotter.
Thanks for dropping in, Bando..
Hopefully you are feeling better.

Thursday, Shoulders
Standing Military Press
135 x 11
135 x 10
135 x 10
135 x 5.5
135 x 7
135 x 6
,and
Cable, reverse fly crossovers
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10
Cable Lateral Raise
30 x 11
30 x 11
30 x 11
30 x 11

Worked at the jobsite today.
FWIW:
Bench Press
225 x 12
225 x 12
225 x 12
225 x 10
739 PM

Tuesday, LEGS 1140 am
Squat
245 x 12
245 x 12
245 x 12
245 x 12
245 x 12
1210 pm
Leg Extensions
250 x 12
250 x 12
250 x 12
250 x 12
250 x 12
1223 PM
130 pm
Wide pull ups
BW x 10....6 sets

Home..rusty bench
ARMS, Barbell.
65 x 12
65 x 12
65 x 12
65 x 12
65 x 12
65 x 12
65 x 12
65 x 12
65 x 12
65 x 12

Monday, LEGS 1240 pm
Squat
275 x 7
275 x 7
275 x 7
275 x 7
275 x 7
Leg Extensions
250 x 12
250 x 12
250 x 12
250 x 12
250 x 12
Walking Lunges
BW x 20
BW x 20
BW x 20

Tuesday CHEST
Incline DB press
80 x 12
90 x 12
90 x 12
90 x 12
90 x 12
Seated Chest Press
190 x 12
190 x 12
190 x 12
190 x 12
190 x 12
Pec Deck
100 x 12
130 x 10
130 x 8
100 x 12
100 x 10

Tuesday CHEST
Seated Chest Press
190 x 12
190 x 12
190 x 12
190 x 12
190 x 12
Machine?

Sir, yes sir!

Strong #s, have you ever thought about "pyramiding" all your sets like you did with the flyes?

Have not, please elaborate...
And for what reason.
I'm always open to suggestions.
Thanks for dropping in...

Have not, please elaborate...
And for what reason.
I'm always open to suggestions.
Thanks for dropping in...
So it goes all the way back to Arnold's Encyclopedia of Bodybuilding. He argues that if you're going to hit 5 sets of 12, you're limiting yourself by not seeing if you can get that 13th or 14th rep. Those reps you didn't think you wouldn't get are the ones that matter the most.
I had a trainer that was a competitive bodybuilder and far and away the fastest I've gotten bigger was by going up one side of the pyramid and then changing exercises. I've done a looooot of programs but this one was the best when I started out. A typical chest day would be:
Incline DB's
12 x 75's
10 x 80's
8 x 85's
Flat DB's
12 x 90's
10 x 80's
8 x 75's
Dips
10 x + 25
8 x +35
6 x + 45
Flyes
35's x fail, 3 sets
BB BP
135 x fail, 3 sets
DB Pullovers
whatever is slightly uncomfortable, for me around 80 lbs, 3 sets to fail.
I did more exercises than Arnold but my trainer was big on variety. I think your goal is size so 5 sets of 12 is always gonna limit you.
Hoping ID weighs in as he has a solid upper lower program that always gave me results when that one stuttered out.

Interesting.
My goal is indeed size. More specifically hypertrophy.
I read IDs suggested article on lifting http://www.higherfastersports.com/trainingphilosophy.html (http://www.higherfastersports.com/trainingphilosophy.html)
So i have a tough pill to swallow:
1. I'm NEVER going to look like a pro bodybuilder if i don't take gear.
2. If I'm not on gear, I can't push my body beyond its limits, since i won't recover in time for the next session, therefore I'm spinning my wheels.
Having said that, I've been kinda backing off (?)to give my muscle time to recover. Been trying it for a month or so, so I'll see how it develops.
I have been noticing strength gains, but I'm looking for hypertrophy...
But what does all this have to do with pyramiding?
I don't know, sorry, went off subject.
I understand the pyramid concept. However, to keep reps moderately high , I'm thinking instead of increasing lbs I just do at least 10 to 12 reps every time..by the 3rd set muscle strength is depleting so i continue to push for the same amount of reps?
I do try to increase reps with same weight, most of the time, but stop trying when my form starts to be compromised.
Fo sho, I'm with you Bando, on increasing reps...

Interesting.
My goal is indeed size. More specifically hypertrophy.
I read IDs suggested article on lifting [url]http://www.higherfastersports.com/trainingphilosophy.html[/url] ([url]http://www.higherfastersports.com/trainingphilosophy.html[/url])
So i have a tough pill to swallow:
1. I'm NEVER going to look like a pro bodybuilder if i don't take gear.
2. If I'm not on gear, I can't push my body beyond its limits, since i won't recover in time for the next session, therefore I'm spinning my wheels.
I've been on gear and if you're not fully recovered that's actually OK if you're eating properly and taking proper supplements and getting enough rest. Gear is really for that last 5% of of peaking IMO. When everything else is exhausted.
Gear is not a shortcut. It's for when you've done everything and you've played your last card. You're years from that.

[/quote]
I've been on gear and if you're not fully recovered that's actually OK if you're eating properly and taking proper supplements and getting enough rest. Gear is really for that last 5% of of peaking IMO. When everything else is exhausted.
Gear is not a shortcut. It's for when you've done everything and you've played your last card. You're years from that.
[/quote]
I agree with you, its not a shortcut..i think its for additional strength, faster recovery, hence faster gains, keep body fat down etc.
You can def tell the ones who are on vs ones who are not.
Some who are on hot sauce (not all) think its a shortcut..and hence don't put in the work and you can tell in their physique...but thats another thread..
I'll check out Arnold's Encyclopedia...
Thanks Bando.

I'll check out Arnold's Encyclopedia...
Thanks Bando.
sounds good, solid foundation. I have a paper copy I might be willing to lend out.

Wednesday, Home, Rusty Bench
Arms
BB curl
75 x 10
75 x 11
75 x 12
75 x 13
75 x 14
75 x 15
75 x 15
75 x 12
75 x 13
75 x 14

Thursday, Shoulders
Military Press, Standing
135 x 10
135 x 11
135 x 12
135 x 11
135 x 8
Rear Delt Machine
85 x 10
85 x 10
85 x 10
70 x 9
70 x 11
Cable, Lateral Raise
30 x 10
30 x 11
30 x 12

Monday LEGS
squat
275 x 7
275 x 8
275 x 9
275 x 10
275 x 6
Leg Extensions
250 x 12
250 x 12
250 x 13
250 x 14
250 x 14

Wednesday, CHEST
Superset:
DB flye, DB press/squeeze
40 x 12, 40 x 12
50 x 12, 50 x 12
60 x 12, 60 x 12
60 x 12, 60 x 5
50 x 12, 50 x 12
Incline Bench, cable Flye
50 x 12
50 x 12
50 x 12
50 x 12
50 x 12
Chest Press, Seated
160 x 12
190 x 12
190 x 12
190 x 12
160 x 15

Monday, LEGS
Squat
285 x 5
285 x 6
285 x 7
285 x 6
285 x 5
Leg Extensions
250 x 13
250 x 14
250 x 15
250 x 11
250 x 13

Tuesday, CHEST
Bench Press
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
135 x 20
PecDeck
115 x 12
115 x 13
115 x 12
115 x 12
Standing Cable Flye, lo to hi
40 x 12
50 x 12
60 x 12

Wednesday, BACK
BW wide pull ups
X 13
X 13
X 10
X 10
X 7
Lat Pulldown, wide grip
160 x 10
175 x 10
160 x 10
145 x 12
145 x 13
Close grip, pull down
100 x 12
115 x 12
130 x 12
145 x 8

Friday, GUNS
BW Chinups
X10
X10
X10
X 9
X 8
Preacher Curls
50 x 12
70 x 9
70 x 9
70 x 10
70 x 8
DB Tri Extensions
80 x 12
100 x 12
100 x 12
100 x 12
100 x 13
100 x 14

Not taking another month off are you?

Aww I hope not.
This is the last hectic week at work. back to the norm next week.
Been fasting as well 16/8 so I'm not looking forward to see how that manifests in the gym.
Thanks for dropping in , Bando.

Wednesday, LEGS
Squat
225 x 10
225 x 11
225 x 12
225 x 13
Leg Extensions
250 x 12
250 x 12
250 x 12
250 x 12
Deadlift, Stiff Leg'd
225 x 8
225 x 10
225 x 10

That's more like it 8)

Lol thanks Bando..felt weak as heck, but I'll be back where I left off in 30 days.
Noticed you had a 300+ squat...nice!!

Monday LEGS
Squat
225 x 12
225 x 12
225 x 12
225 x 12
225 x 10
Extensions
250 x 13
250 x 12
250 x 12
250 x 13

TUESDAY, CHEST
incline DB press (30%)
60 x 12
70 x 12
80 x 12
90 x 8
Incline DB Flye
35 x 12
45 x 12
55 x 12
60 x 8
Barbell Bench Press
135 x 12
185 x 7
185 x 8
185 x 10
Cable Flye, standing, lo to hi
60 x 10
60 x 12
60 x 12

Thursday, Back/Hams
BW Wide Pull Up
X10
X 8
X 10
X 8
X 10
Stiff Leg'd Dead
245 x 8
245 x 9
245 x 10
245 x 11
245 x 12
Wide Grip Lat Pulldown
160 x 10
175 x 10
190 x 10
205 x 7

Misc, Wednesday
Squat
225 x 8
275 x 7
275 x 7
295 x 3
Military Press, Standing
135 x 8
135 x 9
135 x 7
135 x 7
Lat Pulldown, wide
160 x 10
175 x 10
190 x 8
175 x 9.5

Thursday CHEST
BW Dips
X12
X12
X12
Incline DB Press
80 x 12
80 x 13
80 x 12
80 x 11
PecDeck
85 x 12
85 x 12
85 x 12
85 x 12
Walking Lunges
BW x 24
BW x 24
BW x 26
BW x 26

Friday, MISC
Stiff Leg'd Deads
225 x 10
275 x 10
295 x 10
295 x 10
Seated Chest Press, Machine
115 x 15
190 x 10
235 x 4
190 x 10 (palms up)
190 x 10 (palms up)

Monday. CHEST
DB Press...Slow, 5 count up, 5 count down
30 x 10
40 x 7
40 x 6
40 x 5
PecDeck, Slow,5 up, 5 dwn...
40 x 5
40 x 6
40 x 7
40 x 6
Cable, Flye, lo to lo, 5/5
30 x 6
30 x 6
30 x 8
30 x 8

LEGS, Tuesday
Squat
225 x 10
225 x 11
225 x 12
225 x 13
225 x 14

Friday, MISC
DB Press
60 x 15
70 x 15
80 x 12
100 x 10
100 x 10
100 x 8
Lat Pulldown
160 x 12
175 x 12
190 x 10
190 x 10
190 x 8
Ez bar arm curl
60 x 12
60 x 10
60 x 10

Monday LEGS
Squat
225 x 10
225 x 11
225 x 12
225 x 14
225 x 8

Tuesday CHEST
Cable Flye, Hi to lo
50 x 15
60 x 15
70 x 15
80 x 15
90 x 12
90 x 12
Seated CHEST Press
100 x 15
130 x 15
160 x 15
190 x 13
220 x 10

Wednesday, Back
Body weight pull up
X 12
X 8
X 10
X 10
X 10
SL deads
275 x 8
275 x 10
275 x 8
275 x 10
Lat Pulldown, wide
130 x 12
160 x 12
190 x 9
160 x 10

Monday LEGS
Squat
245 x 10
245 x 12
265 x 8
245 x 10
245 x 5
Extensions
250 x 12
250 x 12
250 x 12
250 x 12
250 x 12

Tuesday CHEST
DB Press
100 x 10
100 x 12
100 x 13
100 x 11
100 x 11
Cable Flye hi to lo
70 x 12, Leg Raises x 10
80 x 12, leg raises x 12
90 x 12, leg raises x 12
70 x 15, leg raises x 12

Wednesday, BACK
BW Pull ups
X 10
X 10
X 10
X 8
X 8
Seated Rows, Close Grip
130 x 15
160 x 12
190 x 12
190 x 12
190 x 10
Wide Lat Pulldown
160 x 12
175 x 10
160 x 10
160 x 12
160 x 12
130 x 12

Thursday SHOULDERS
Military Press. Standing.
135 x 10
135 x 10
135 x 10
135 x 10
135 x 6
Cable Raises, side
30 x 12, leg raises x 12
40 x 12, leg raises x 13
30 x 15, leg raises x 14
30 x 15, leg raises x 15
DB Press, Standing, 35 seconds rest /set
35 x 10
35 x 10
35 x 12
35 x 12

Monday LEGS
Squat
225 x 7
275 x 6
275 x 7
275 x 5
225 x 10
Leg Extensions
220 x 12, then 10 seconds hold
220 x 12, then 10 seconds hold
220 x 12, then 10 seconds hold
220 x 12, then 10 seconds hold
Walking Lunges, Body Weight
X 22
X 22
X 22

Tuesday CHEST
Cable, Decline Flye
40 x 12
50 x 12
60 x 12
60 x 10
50 x 12
Cable, Incline Flye
40 x 12
50 x 10
40 x 12
40 x 12
40 x 12

Wednesday, BACK
SLD
225 x 10
295 x 10
295 x 11
300 x 10
300 x 10
Pulldown, Wide
175 x 8
175 x 10
175 x 10
175 x 10

Thursday, ARMS
cable tri extension , cable bi curl, plank
100 x 15, 70 x 15, 60 sec plank
110 x 15, 80 x 15 , 60 sec plank
120 x 15, 90 x 15, 45 sec plank
135 x 13, 90 x 15, 30 sec plank
135 x 13, 100 x 15,, 35 sec plank
135 x 13, 100 x 13, 12 leg raises
135 x 12, 100 x 12, 12 leg raises

Friday SHOULDERS
Standing Military Press, Barbell
135 x 10
135 x 11
135 x 8
135 x 5...smh
Arnold Press
40 lb x 10
35 x 10
35 x 10
35 x 10
35 x 8
Cable, Lateral Raise, Single Arm
30 x 10, facepull 100 x 12
30 x 10, FP 120 x 12
30 x 10, FP 135 x 12
30 x 12, FP 135 x 12
DB Shrug
70 x 12
70 x 13
70 x 12
70 x 12

Good work in here, couple comments. SLDL's are mainly for hams not back unless you're doing them wrong. Cable flyes does not a chest day make, nothing wrong with them, but gotta mix it up with some pressing, keep at it! Consistency much better!

Thanks for dropping in, Bando..
Although I do feel hamstring activate (and glutes) with SLDL..I also feel most my back muscles..trapz, rear delts, lats, to include hamstrings and glutes sore the next couple days..
For chest, been limited to cable..my right wrist has been complaining with any kind of press.
Today for example, attempted military press..
Well.......you can see how the reps dwindle at the end..there's a sharp pain from the palm where thumb is radiating into wrist.
Shoot, wrist hurts even when I'm holding bar during squats..any funny angle..
FYI, for me personally, bench press(probably because I wasn't doing them properly, bringing bar closer to chin instead of below nips) never really did much for pecs..
DB Press yes, Barbell Press notsomuch..
However! Cable chest exercises made pecs sore!
Been trying to be consistent. Next attitude adjustment is my diet....but damn, carbs are delicious...dirty carbs especially.

Ever try wrist curls? High reps? Helps me.

Hmmmm...i will check it out.
Read this on another site:
https://www.darkironfitness.com/whatarethebenefitsofwristcurls/ (https://www.darkironfitness.com/whatarethebenefitsofwristcurls/)
Interesting...
Thanks Bando.

Monday CHEST...
Decline Cable Flye
50 x 12
60 x 12
70 x 10
70 x 11
60 x 12
Incline Cable Flye
50 x 12
60 x 10
50 x 10
50 x 10
50 x 10
Seated CHEST Press
205 x 8
160 x 20
190 x 15
205 x 12

January 1, 2020
Wednesday LEGS
Squat
275 x 3
225 x 8
225 x 9
225 x 10
225 x 8
Extensions
250 x 10
250 x 10
250 x 10
250 x 10
250 x 10

Friday CHEST
Decline Cable Flye
50 x 12
60 x 10
70 x 10
70 x 8
60 x 10
Incline Cable Flye
60 x 10
60 x 10
60 x 7
50 x 10
50 x 12
Bench Press, 30 second rest between sets
135 x 17
135 x 13
135 x 10
135 x 8
135 x 8

Monday, LEGS
Front BB Squats
135 x 10
155 x 10
175 x 10
195 x 4
Extensions
250 x 11
250 x 12
250 x 13
250 x 12
250 x
Walking Lunges
BW x 24
BW x 24
BW x 24

Tuesday SHOULDERS
Standing Military Press BB
135 x 10
135 x 11
135 x 10
135 x 10
135 x 8
AMRAP x 1 minute, DB Press, standing
20 lb x 46
20 lb x 25
15 lb x 46
15 lb x 42
Shoulder Shrug/ Farmer's
55 lb dbs x 25
55 x 25
55 x 20
55 x 25

Wednesday BACK (and hams, glutes, )
SLD
315 x 5
315 x 5
315 x 5
315 x 7
315 x
Single Arm DB row
85 x 10 L, 85 x 7 R
85 x 10
85 x 10
85 x 10
85 x 10
Narrow Grip Pulldown
100 x 15
160 x 10
190 x 8

Tuesday SHOULDERS
Standing Military Press BB
135 x 10
135 x 11
135 x 10
135 x 10
135 x 8
AMRAP x 1 minute, DB Press, standing
20 lb x 46
20 lb x 25
15 lb x 46
15 lb x 42
Shoulder Shrug/ Farmer's
55 lb dbs x 25
55 x 25
55 x 20
55 x 25
Them AMRAPS give a nice pump?

Ha! Not really..got my ass handed by 15lb dumbells..

Thursday CHEST
Decline cable Flye
50 x 12
60 x 12
70 x 10
70 x 9
60 x 12
Incline Cable Flye
60 x 10
50 x 12
50 x 10
50 x 10
50 x 12
DB pullover
75 x 10
75 x 10
75 x 10
Chest Press Machine
175 x 12
175 x 15
175 x 12
175 x 10
175 x 10

Friday ARMS
Superset
Cable Curl. Cable Tri Extension
50 x 15. 80 x 15
80 x 15. 100 x 15
100 x 15. 100 x 15
100 x 15. 100 x 15
100 x 15. 135 x 15
100 x 15. 135 x 12
100 x 15. 120 x 12
100 x 12. 120 x 10
MISC:
DB press, flat bench
80 x ZERO
Cable Flye, standing
50 x 15
50 x 15
50 x 15
50 x 15
50 x 15

Monday LEGS
Squats
275 x 5
275 x 6
275 x 6
275 x 5
275 x 5
Leg Extensions
250 x 12
250 x 13
250 x 14
250 x 15
250 x 12

Tuesday Back, Hams
SLDz
315 x 6
315 x 8
315 x 9
315 x 10
LAT Pulldown narrow
175 x 8
175 x 10
190 x 10
205 x 8
175 x 10
Leg Press, then calf raise
200 x 10, x 15
220 x 15, x 15
240 x 13, x 13

Wednesday CHEST
Flat DB Press
100 x 12
100 x 13
100 x 12
100 x 10
100 x 11
Decline Cable Flye
60 x 10
50 x 12
50 x 12
50 x 12
50 x 12
Incline Cable Flye
50 x 10
50 x 10
50 x 10
40 x 12
40 x 10
Seated CHEST Press
175 x 10
190 x 12
205 x 10

Thursday Arms
Cable Curls. Cable Extensions, superset
80 x 15. 120 x 15
100 x 15. 150 x 12
120 x 12. 150 x 12
120 x 12. 150 x 12
120 x 12. 150 x 12
120 x 12. 150 x 12
120 x 12. 150 x 12
120 x 12. 150 x 12
120 x 12. 150 x 12
120 x 12. 150 x 12
MISC
Cable Flye, Standing Lo to Hi
50 x 12
50 x 13
50 x 14
50 x 15
50 x 16

Friday MISC
DB Squat/Shoulder Press
35 x 12
40 x 12
45 x 12
50 x 12
55 x 10
Leg Extensions, Ab Roll out
250 x 12, x 12
250 x 13, x 13
250 x 14, x 14
250 x 15, x 15
250 x 16, x 16

Monday LEGS
Squats
275 x 6
275 x 7
295 x 6
295 x 6
295 x 6
Extensions
250 x 12
250 x 13
250 x 13
250 x 10
250 x 11
Walking Lunges, BW
X 20
X 20
X 24

TUESDAY CHEST
Decline cable Flye
60 x 12
60 x 13
60 x 12
60 x 12
60 x 10
Incline cable Flye
60 x 11
60 x 11
50 x 12
50 x 11
50 x 12
Chest Press Machine
250 x 10
250 x 10
250 x 10
250 x 10
205 x 11

Wednesday Shoulders
Standing Military Press
145 x 8
145 x 8
145 x 8
145 x 8
145 x 7
DB Press
40 x 10
50 x 10
60 x 6
50 x 10
50 x 10
Rear Delt Machine
55 x 12
70 x 12
85 x 10
70 x 12
70 x 11

Thursday MISC
Cable Curls. Tri Extensions
120 x 12. 150 x 12
120 x 13. 150 x 13
120 x 14. 150 x 14
Rest
120 x 12. 150 x 12
120 x 10. 150 x 12
120 x 10. 150 x 12
Rest
120 x 12. 150 x 12
120 x 10. 150 x 10
100 x 12. 120 x 14
Leg Extensions
250 x 12
250 x 10
250 x 12
250 x 10
250 x 10
Cable Flye, standing lo to hi
50 x 10
50 x 11
50 x 12
50 x 15
50 x 15

Monday LEGS
Squat
295 x 5
295 x 5
295 x 5
295 x 5
295 x 5
Leg Extensions
250 x 15
250 x 13
250 x 12
250 x 12
250 x 12
Walking Lunges, Dumbbells
25 lb x 20
30 lb x 20
O lb x 26

Tuesday CHEST
DB Press
100 x 12
100 x 12
100 x 12
100 x 12
100 x 10
100 x 10
Decline Cable Flye
50 x 12
60 x 12
60 x 10
50 x 12
50 x 12
Chest Press Machine
190 x 12
205 x 12
220 x 12
Incline Cable Flye

Wednesday BACK
Lat Pulldown, Wide
160 x 12
175 x 12
190 x 10
175 x 11
160 x 12
Lat Pulldown, Narrow
145 x 11
145 x 12
145 x 11
145 x 12
145 x 12
Seated Row, Narrow
160 x 10
130 x 15
145 x 15
160 x 12
160 x 13
Misc
Facepulls
150 x 12 x 4 sets

Tuesday CHEST
DB Press
100 x 12
100 x 12
100 x 12
100 x 12
100 x 10
100 x 10
Nice. I'm a big fan of dumbells. 100's in each hand right?

Lol in each hand..yes.
Thanks Bando

Thursday SHOULDERS
Standing Military Press, Barbell
135 x 11
135 x 12
145 x 9
135 x 11
135 x 10
Machine Shoulder Press
135 x 10
160 x 12
190 x 10
220 x 0
Massive Headache. :/

Monday LEGS
Squat
295 x 6
295 x 7
295 x 6
295 x 6
295 x 6
Extensions
250 x 12
250 x 13
250 x 12
250 x 12
250 x 12
Walking Lunges
X20
X20
X 20

Tuesday CHEST
DB Press
100 x 15
100 x 16
100 x 14
100 x 13
100 x 12
Seated CHEST Press Machine
250 x 12
265 x 10
265 x 11
265 x 11
Standing Cable Flye, Lo to Hi
60 x 12
60 x 12
60 x 12
60 x 12
Peck Deck
100 x 10
100 x 12
100 x 12
100 x 12

Wednesday MISCELLANEOUS
EZ bar preacher curls
50 x 20
50 x 15
50 x 10
50 x 12
50 x 10
50 x 13
50 x 10
50 x 12
Overhead Tri Rope Extensions, bi curls
70 x 12. 70 x 12
70 x 15. 70 x 15
70 x 15. 70 x 20
70 x 13. 100 x 13
70 x 12. 100 x 12
DB Tri Extensions ( both hands, one dumbbell)
70 x 12
80 x 12
90 x 12
100 x 12

Friday, MISC
SLDs
315 x 5
315 x 7
315 x 10
315 x 4
Seated Cable Row, Close Grip
160 x 15
205 x 8
175 x 10
175 x 11
175 x 12
Barbell Row,
135 x 10
135 x 11
135 x 10
135 x 11
135 x 10

Monday LEGS
Squat
295 x 6
295 x 7
295 x 5
300 x 5
300 x 4
Leg Extensions
250 x 12
250 x 12
250 x 12
250 x 12
250 x 12
Walking Lunges BW
30, 30, 19

Good stuff!

Thanks Mr Merkley!

Tuesday CHEST
Incline DB Press
75 x 15
90 x 12
100 x 8
90 x 10
75 x 12
Incline Barbell Press
135 x 15
135 x 12
135 x 8
135 x 10
135 x 10
135 x 8
Standing Cable Flye, Lo to Lo
40 x 20
50 x 16
50 x 18
50 x 16
50 x 12
Pec Deck
85 x 12
100 x 10
100 x 8
100 x 10
100 x 10

Lots of good volume up in here.

Ha! Thanks Bando. Trying to get muskles to wake up....😬

Wednesday MISCELLANEOUS
SLDs
315 x 7
315 x 8
315 x 7
315 x 5
315 x 3 (forgot gloves..doh!)
Leg Press, Machine
340 x 10
340 x 11
340 x 12
340 x 13
Seated Row, close grip
175 x 10
175 x 11
175 x 13
175 x 10

Wednesday MISCELLANEOUS
SLDs
315 x 7
315 x 8
315 x 7
315 x 5
315 x 3 (forgot gloves..doh!)
Leg Press, Machine
340 x 10
340 x 11
340 x 12
340 x 13
Seated Row, close grip
175 x 10
175 x 11
175 x 13
175 x 10
I used to call them leftovers. Stuff I didn't get to during other workouts

Man, it feels like I'm juggling..trying to do many things at once, but trying not to forget or drop anything. trying to make time.
I guess that applies to life as well...
Damn sand in the hourglass...
Thanks for dropping in, Bando!

Thursday, Shoulders
Standing Military Press BB
135 x 11
135 x 10
135 x 10
135 x 10
135 x 8
Shoulder Press Machine
160 x 10
175 x 10
190 x 10
205 x 9.5
190 x 10
Face Pulls, shrugs
80 x 20, 55 x 12
100 x 12, 70 x 12
100 x 13, , 55 x 12
100 x 12, 55 x 7

Weeklong hiatus...work.
Monday LEGS
Squat
225 x 8
225 x 9
225 x 10
225 x 7
Leg Extensions
250 x 10
250 x 10
250 x 10
250 x 10
250 x 10
To be continued..

Tuesday CHEST
Machine Press, Seated
190 x 10
190 x 12
190 x 14
190 x 16
190 x 13
190 x 13
190 x 12
190 x 15
190 x 12
190 x 11

Thursday MISC
Sdlz
225 x 10
225 x 12
225 x 13
225 x 13
225 x 10
Walking Lunges BW
X 30
X 30
X 20

Friday MISC
Pull ups BW
X 10
X 8
X 8
X 6
X 7
X 6
Wide lat Pulldown , 60 sec rest
160 x 11
160 x 10
160 x 8
160 x 10
160 x 8
Seated Rows, Close Grip , 60 sec rest
160 x 11
160 x 10
160 x 10
160 x 10
160 x 10
160 x 10
Seated CHEST Press Machine
160 x 16
176 x 16
190 x 13
205 x 12
220 x 10
Face Pulls
135 x 10
135 x 11
135 x 10

Monday LEGS
Squat
225 x 10
225 x 11
225 x 12
225 x 10
Leg Extensions
250 x 11
250 x 10
250 x 10
250 x 10
Walking Lunges BW
30, 30, 20

Tuesday CHEST
DB Press
100 x 12
100 x 13
100 x 12
100 x 9
100 x 10
Seated CHEST Press
160 x 12
190 x 11
220 x 11
220 x 11
160 x 15
Cable Flye, Standing
40 x 15
50 x 12
60 x 10
50 x 10
50 x 10
Flat Bench Press, BB
135 x 13
135 x 14
135 x 8

Wednesday MISC
SLDs
225 x 10
245 x 10
265 x 10
265 x 10
265 x 10
Wide Pullups BW
10,
8
9
7
7
Calf Raise, Seated
90 x 12
90 x 12
90 x 12
90 x 12
90 x 12
Wide Pulldown
160 x 10
160 x 11
160 x 11
160 x 11
160 x 10

Thursday MISC
Body Weight, Close Grip Pullups
X 10
X 10
X 10
X 9
X 7
Tri Dips
X 12
X 12
X 13
X 15
X 16
EZ Bar Curls. DB Tri Extension
60 x 15. 80 x 12
70 x 12. 90 x 12
80 x 10. 100 x 12
80 x 9. 100 x 10
70 x 10. 85 x 12

Friday......(?)
Leg Press
200 x 15
200 x 16
200 x 20
200 x 22
200 x 26
200 x 30
Hip Thrusts, EZ bar
45 x 15
70 x 15
70 x 20
70 x 20
Leg Extensions. Chest Press Machine
250 x 10. 205 x 12
250 x 11. 220 x 12
250 x 12. 205 x 15

Monday,
DB Deads
60 x 12
70 x 12
80 x 12
90 x 12
100 x 12
Walking Lunges BW
26
30
40
30
32

Tuesday Shoulders
DB alternating press
30 x 30
40 x 30
50 x 20
60 x 12
55 x 14
Side Lateral Raise
15 x 12
20 x 9
15 x 12
15 x 14
15 x 15

Wednesday BACK
DB Rows
50 x 12
60 x 12
70 x 12
80 x 12
90 x 12
100 x 10
90 x 12
80 x 12

Thursday CHEST
DB Press , Incline
55 x 15
65 x 12
75 x 12
85 x 12
100 x 8
DB Flye, Incline
35 x 12
45 x 12
55 x 12
65 x 8
55 x 12

Home Gym
Walked, jogged outside 3.4 miles
6 sets walking Lunges x 30
DB shoulder press
35 x 15
35 x 14
35 x 12
35 x 15
35 x 12

Thursday MISC
DB squat
90 (45 ×2) x 15, 5 sets
Walking Lunges
5 sets x 24