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Old 09-21-2013, 04:58 PM   #11
linedriver465
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Join Date: Oct 2012
Posts: 1,840
Training Exp: 3.5 years
Training Type: Volume
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9/16: Shoulder and Biceptz
Standing OHD Press: 105 x 11, 9, 8
(30 in 3, straight sets, 2-3m rest)

Seated DB Arnold: 30 x 18, 10, 9, 9, 8 -> increase to 35
(50 in 5, bulldozer sets, 30s rest)

Seated Smith Machine OHD Press
25lb per side x 11, 9, 8, 7, 6
(50 in 5, bulldozer sets, 30s rest)

Seated Lateral Raise: 7.5 x 22, 10, 8, 7, 6 -> increase to 10
(50 in 5, bulldozer sets, 15s rest)

Bent Over Fly (forehead on incline bench): 5 x 25, 15, 12, 12, 12 -> increase to 7.5
(50 in 5, bulldozer sets, 15s rest)

Standing Alt DBC: 30 x20, 12, 12, 10, 10 -> increase to 35
(40 in 5, bulldozer sets, 30s rest)

Standing Cable Curl
50x30 -> too light
65x13, 10, 12, 11 -> increase to 75
(50 in 5, bulldozer sets, 15s rest)

9/17: Back, Traps, Forearms
Deadlifts
370x5
350x5
315x5 -> lower back was ultra-tight and fatigued since I DL’ed heavy 2 days ago; such is the woes of switching to a new routine – I wasn’t expecting good deadlifts today haha. Next time will be much much better
(3 sets of 5, third set AMRAP and increase weight if 7+ reps, 2-3m rest)

Pendlay Row
165x11, 7, 7, 6, 5
(40 in 5, bulldozer sets, 30s rest)

Pullup/Lat Pulldown
Bw x 13, 8
140x8 -> too heavy
120 x 10, 9, 8 ,8
(60 in 7, bulldozer sets, 30s rest)

Seated Cable Row
120 x 15, 9, 10, 8, 9 -> increase to 125
(50 in 5, bulldozer sets, 30s rest)

Power Shrugs
135/225/315/405x10
455x5 -> not great
(10 reps, add a plate method, 60-90s rest)

225lb double overhand barbell static hold/Wrist Curls/Reverse Wrist Curl Triset
20s/60x15/30x14
22s/60x14/30x13
25s/ 60x13/30x12

9/20: Chest and Triceptz
Flat BB Bench
195x9,8,7
(25 in 3, straight sets, 2-3m rest)

Incline DB Bench
70x10
70x3+55x4
55x6,6
45x8 -> humbling; looks like 45-50 will be a good starting point
(40 in 5, bulldozer sets, 30s rest)

Mid Cable Crossover
30x20, 9,5,6,6,6,6 -> too heavy; use 20 next week
(70 in 7, bulldozer sets, 30s rest)

CGBP
135x6
115x6,5
95x7,7 -> wow haha; these bulldozer sets were humbling
(40 in 5, bulldozer sets, 30s rest)

Tri Pushdown
35x16,10,10,8,8,8,6
(70 in 7, bulldozer sets, 15s rest)

*Add a little extra energy so a few shoulder health exercises and ab wheel rollouts

9/21: Legs
Back Squats
225x12,10,8 -> increase to 230 and get a video
(30 in 3, straight sets, 2-3m rest)

185x20 -> increase to 190
(20 in 1, straight set)

45 Degree Leg Press
2pps (1 high +1 low): 85 reps in 5 minutes
(1 set, 100 reps in 5 minutes)

FreeMotion Leg Extension (different gym than usual didn’t have the reg leg ext)
30x20,15,13,12,12,11,11 -> super easy and I won’t be using this machine again
(70 in 6, bulldozer sets, 15s rest)

Hammer Strength Hack Squat (weight amt for each side)
55x20
70x18,14
80x10,12 -> 80 will be a good starting point for next workout
(50 in 5, bulldozer sets, 30s rest)

SLDL/RDL
235x14,8
225x7,7,6 -> 225 is a good starting point, maybe slightly less
(50 in 5, bulldozer sets, 30s rest)

Seated Leg Curl (I prefer lying leg curl but this gym didn’t have one)
75x25,15,12
82.5x12,12 -> 82.5 is a good starting point for next workout
(60 in 5, bulldozer sets, 15s rest)

Seated Calf Raise (weight per side)
45x12
35x12, 10, 8
25x 11, 10, 8 -> 25 is a good starting point
(75 in 7, bulldozer sets, 15s rest)

OVERALL Thoughts: I love the bulldozer sets; high volume + high intensity is a recipe for an engaging workout and growth. Ideally the bulldozer sets will be performed with the same weight across but since this was the first week, I needed to experiment and find good weights moving forward. Mind muscle connection on this workout is intense and a definite must.
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