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Old 08-22-2014, 04:21 PM   #51
CaseyB1987
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8/21/14, C


Power Shrugs:
warm-ups
415 x 5
415 x 4
415 x 3
415 x 2
415 x 4

Pause Squats:
warm-ups
205 x 8
205 x 8
205 x 8
205 x 6

Plate loaded Shoulder Press:
warm-ups
1(45pps) + 1(10pps) x 10
1(45pps) + 1(10pps) x 10
1(45pps) + 1(10pps) x 10
1(45pps) + 1(10pps) x 10

Incline DB Bench:
45's x 12
45's x 12
45's x 12
45's x 10

Seated Row Machine:
175 x 10
175 x 10
175 x 10
175 x 10

Tricep Push-down:
90 x 12
90 x 12
90 x 12
90 x 12

Strict Curls:
85 x 10
85 x 10
85 x 10

Pull-downs (gut work):

155 x 20
155 x 20

With machines I shoot for 4 sets of 8-12, and I may start doing that with some free weights too, like curls and tricep extensions. As for compounds, I'm stickin' with steves "52" style training.

Think I'll drop the ez bar curls and do hammer curls instead. I like curling with dumbbells better than a bar.
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Old 08-24-2014, 06:37 PM   #52
CaseyB1987
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Join Date: Jun 2013
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Posts: 659
Training Exp: 1 year
Training Type: 4 Day Split
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 22047
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8/24/14, A


Squat:
warm-ups
295 x 5
295 x 4
295 x 3
295 x 2
295 x 3

CG Bench:
warm-ups
200 x 5
200 x 4
200 x 3
200 x 2
200 x 2

BB Rows:
warm-ups
210 x 5
210 x 4
210 x 3
210 x 2
210 x 2

DB Bench:
65's x 12
65's x 12
65's x 11
65's x 6

Leg Press:
5(45pps) + 1(35pps) x 12
5(45pps) + 1(35pps) x 12
5(45pps) + 1(35pps) x 12
5(45pps) + 1(35pps) x 12

Lying Tricep Extensions:
85 x 10
85 x 10
85 x 7

DB Preacher Curls:
40 x 12
40 x 12
40 x 12
40 x 12

Pull-downs (gut work):
150 x 20
150 x 20

Felt pretty wiped out after the tricep extensions, so I did go lite on the curls. Probably could've used a 50lb but I think my arms got worked pretty good and I'll smash my biceps on Tuesday anyway so its all good.
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Old 08-24-2014, 10:20 PM   #53
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Casey...your last two workouts looked rockin'. Nice momentum.
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Old 08-26-2014, 06:53 PM   #54
CaseyB1987
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Quote:
Originally Posted by Sandbox View Post
Casey...your last two workouts looked rockin'. Nice momentum.
Thank you very very much.
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Old 08-26-2014, 07:04 PM   #55
CaseyB1987
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8/26/14, B

Deadlift:
warm-ups
360 x 5
360 x 4
360 x 3
360 x 2
360 x 2


OHP:
warm-ups
135 x 5
135 x 4
135 x 3
135 x 2
135 x 1 *tried for 2 but I got loose and missed the 2nd rep


DB Rows:
125 x 9
125 x 9
125 x 9
125 x 9


Lying Tricep Extensions:
85 x 10
85 x 10
85 x 7


Hammer Curls:
40's x 8
40's x 8
40's x 8
40's x 8


Leg Curls:
150 x 12
150 x 12
150 x 12
150 x 10


Bulldozer Side Laterals:
30 x 10
30 x 10
30 x 10


Side Bends:
60 x 20


Well... I'm rowing the biggest dumbbells in the gym and they don't have an Olympic handle, I asked. But they do have a plate loaded isolated row machine, so I can use that and still build up my one arm rows. I guess I'll start using it next week.
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Old 08-29-2014, 08:15 PM   #56
CaseyB1987
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Join Date: Jun 2013
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Posts: 659
Training Exp: 1 year
Training Type: 4 Day Split
Fav Exercise: Deadlift
Fav Supp: Food
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8/28/14, C

Well... my allergies are giving me trouble and I didn't sleep that good Wednesday night, so my batteries were running pretty low...but I did what I could.

Power Shrugs:
warm-ups
420 x 5
420 x 4
420 x 3
420 x 2
420 x 5

Pause Squats:
205 x 6
205 x 6
205 x 6
205 x 6

Shoulder Press:
1(45pps) + 1(10pps) + 1(5pps) x 10
1(45pps) + 1(10pps) + 1(5pps) x 10
1(45pps) + 1(10pps) + 1(5pps) x 10
1(45pps) + 1(10pps) + 1(5pps) x 10

Seated Row Machine:
195 x 10
195 x 10
195 x 10
195 x 10

Tricep Push-downs:
95 x 12
95 x 12
95 x 12
95 x 12

And I was pretty much a zombie after that. Went home, drank some more coffee, and some how managed a 9hr day at work. After work I picked up a pizza, because it was one of those "screw it" kinda' days, ate that and went to bed.
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Old 08-29-2014, 08:34 PM   #57
CaseyB1987
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Join Date: Jun 2013
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Posts: 659
Training Exp: 1 year
Training Type: 4 Day Split
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 22047
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I've been doing a 3 day a week routine for almost a year now, and to be honest guys, I'm kinda' bored with it. Thinking strongly about trying a UPPER/LOWER 4 day split. I have the time to devote to 4 day routine and it would probably cut my workout time down to 1hr instead of 1 1/2 hrs, that would be nice. I guess I will look at some upper/lower routines and see what I can put together.
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Old 08-30-2014, 03:15 PM   #58
CaseyB1987
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8/30/14, Bonus Day

Today was supposed to be a rest day for me but I really felt like doing something, so I decided to keep it simple and just do a deadlift/ohp combo. And I took the time to work on my ohp form.

Deadlift:
warm-ups
365 x 3
365 x 3
365 x 3
365 x 2
365 x 2
365 x 2


OHP:
warm-ups
135 x 3
135 x 2
130 x 3 *drop weight, focus on form
130 x 3
130 x 3
130 x 2
130 x 2
130 x 2

That's it, spent some time on a treadmill, then went grocery shopping.
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Old 08-30-2014, 08:27 PM   #59
CaseyB1987
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Join Date: Jun 2013
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Posts: 659
Training Exp: 1 year
Training Type: 4 Day Split
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 22047
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OK, here's what I'm thinking about doing...

UPPER Day 1
Overhead Press: x5,x4,x3,x2,x as many as possible
Power Shrugs: x5,x4,x3,x2,x as many as possible
DB Bench Press: 4x8-10
Barbell Rows: x5,x4,x3,x2,x as many as possible
Lying Tricep Extensions: 4x8-10
Hammer Curls: 4x8-10
Abs


LOWER Day 1
Squats: x5,x4,x3,x2,x as many as possible
Pause Squats: 4x6-8
Leg Press: 4x8-12
Abs


UPPER Day 2
Overhead Press: x5,x4,x3,x2,x as many as possible
Seated Rows: 4x8-12
DB Bench Press: 4x8-10
Lat Pull-downs: 4x8-12
KAZ Press: 4x8-10
DB Curls: 4x8-10
Abs


LOWER Day 2
Deadlift: x5,x4,x3,x2,x as many as possible
SLDL: 4X6-8
Calves: 4x8-12
Abs


What do you guys think?
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Last edited by CaseyB1987; 08-31-2014 at 05:53 PM.
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Old 09-01-2014, 04:03 PM   #60
CaseyB1987
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Max Brawn
Points: 2,318, Level: 29 Points: 2,318, Level: 29 Points: 2,318, Level: 29
Activity: 37% Activity: 37% Activity: 37%
 

Join Date: Jun 2013
Location: East Tennessee
Posts: 659
Training Exp: 1 year
Training Type: 4 Day Split
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 22047
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Default Upper/Lower 4 Day Split

9/1/14, Upper Body Day 1

Today I'm starting my new routine. Its a 4 day upper/lower split. The first thing you'll notice is, no bench press, and I have 3 reasons for not doing it. (1) I'm not a powerlifter, (2) I train alone, and (3) I'm not a bench press guy, I dont really like it. But I do like the overhead press, I want to do 225 for reps, so that's what I will be focusing on.

I also decide to keep the lower body days simple. Day 1 is just squats & SLDL and day 2 is deadlift plus leg press & calves, no more buffet workouts. Alright, lets rock n' roll!


OHP:
warm-ups
130 x 5
130 x 4
130 x 3
130 x 2
130 x 2

Power Shrugs:
warm-ups
425 x 5
425 x 4
425 x 3
425 x 2
425 x 4

DB Bench press: *on a slight incline
65's x 10
65's x 10
65's x 10
65's x 10

Barbell Rows:
warm-ups
210 x 5
210 x 4
210 x 3
210 x 2
210 x 4

Lying Tricep Extensions:

85 x 8
85 x 8
85 x 8
85 x 8

Hammer Curls:
40's x 8
40's x 8
40's x 8
40's x 8

Bulldozer Side Laterals:
30 x 10
30 x 10
30 x 10

Abs - Cable pull-downs:
155 x 20
155 x 20

Finished up with 20 minutes on a treadmill.
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