Friday Leg Day

Squats
BW x 10
135 x 5
205 x 3
255 x 7 (PR)


RDL
95 x 10
115 x 10
135 x 10


Static DB Lunges
BW x 12
25 x 12
35 x 12


One leg Calf Raises
4 sets of 20


The volume is low I know, I'm still working on building stamina for more leg volume as I used to never train legs

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Sunday's Living Room Chest and Bicep day:

Incline Press
Bar x 12
135 x 6
185 x 4
205 x 5
185 x 6
155 x 9


Bench Press
135 x 10
185 x 8
155 x 10


Incline Flyes
25 x 12
35 x 10
35 x 10


Barbell Curls
65 x 8
85 x 8
90 x 7


Alternate DB Curls
35 x 10
35 x 10


Boom
See ya Tuesday for a back session

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Here is my back workout from Tuesday:

Chins
Mediumgrip x 8
Closegrip x 8
Medium x 4 (slow negatives)
Close x 4 (slow neg)


One Arm DB Rows
55 x 10
65 x 10
75 x 10
85 x 10


Bent Over Barbell Rows
115 x 12
165 x 10 (felt heavy so I stopped here)


Rear Delt Raises
10 x 20
20 x 20
25 x 15


This is the most I've ever split up bodyparts and now I see what all the hype is about. My body is taking on a better look and I feel good energetically from being so active.

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Hit a Push session tonight. Went a little easier due to my right pec feeling a tad irritated. Still got a decent pump though.

Incline Press
135 x 5
185 x 3
205 x 6
155 x 10


Bench Press
135 x 10
155 x 10
155 x 8


Incline Flyes
25 x 12
35 x 12
35 x 12


Lateral Raises
10 x 20
25 x 20
25 x 17


DB Shoulder Press (neutral)
45 x 10
45 x 10
(These felt heavy as hell after chest, lol)

Then I did a couple sets of curls for shits and giggles.

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As of Monday I have introduced Kalpa Trenbolone Enanthate into my system. I will be doing 75mg twice a week!

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Oops forgot I'd started this new log! Lol


Ok guys, I've had fun hopping routines but I'm gonna dedicate to Iron Addicts "Simple Power Based Routine". I like that the frequency is a bit higher (every 4-5 days) and the lifts rotate. It's geared more toward strength which I like because everytime I get stronger I feel like it causes my volume sets to progress as well. If you aren't familiar with it, I'll attach a screenshot. Unfortunately the guy who came up with it, Wesley Silveira, passed away back in 09', but his forum and methods live on. Let me know if you've ever ran his programs!


I started the Monday workout tonight (Wednesday)


Squats
Warm up: Bar x 10, 135 x 5, 205 x 1
Work sets: 225 x 5 for 3 sets (starting with a safe weight)


*Had to skip pull-throughs/GHR until I get some bands, etc.


Bent over barbell row w/overhand grip
Bar x 12, 135 x 6, 185 x 6 for 3 sets


Barbell curls
65 x 8, 85 x 8, 90 x 8 for 2 sets


Stair calf raises
3 x 15 (pause at eccentric mid point and deep stretch)

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Squats
Warm up: Bar x 10, 135 x 5, 205 x 1
Work sets: 225 x 5 for 3 sets (starting with a safe weight)


*Had to skip pull-throughs/GHR until I get some bands, etc.


Bent over barbell row w/overhand grip
Bar x 12, 135 x 6, 185 x 6 for 3 sets


Barbell curls
65 x 8, 85 x 8, 90 x 8 for 2 sets


Stair calf raises
3 x 15 (pause at eccentric mid point and deep stretch)

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Rep for MassRoids.net