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Old 09-24-2014, 10:06 AM   #1
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Default Legs/Push/Pull

I have been reading up on this Push/Pull/Legs workout. I think this will be more inline with my goals; more leg work, and direct core work. I have done the PHUL workout before but I think the PPL will cover more of what I want.

This is the layout of what I will be doing, starting with Leg day:

Legs:

Squat 5x5
Stiff-legged Deadlifts 4x8
Bulgarian Lunges 4x8
Leg Press 4x12
Calf Press 2x25
Seated Calf Raise 2x25
Leg Curl 3x15
Leg Raise 3x15


Push:

Bench Press 5x5
Incline Bench Press 4x12
Weighted Dips 3x8
BB OHP 3x5
DB Lateral Raise 4x12
CG Bench 4x12
Triceps Pushdowns 3x15
Situps 3x25


Pull:

Deadlift 4x5
Pendlay Rows 4x8
Weighted Pull ups 4x8
Face Pulls 4x12
DB Rear Delt Raise 4x12
Rev-grip Barbell Curls 3x15
DB Hammer Curls 3x15
Hyperextensions 3x12



The schedule will look like this Legs/Push/Pull/Off/Legs and so forth.
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Old 09-24-2014, 10:14 AM   #2
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9/24/14 Wed

LEGS

Squats: (Barx15, 135x10, 10) 225x5, 245x5, 275x5, 315x5, 335x5
* 335x5 was cool, I wasn't sure if I could do that.

SLDL: 95x8, 8, 8, 8
* I didn't know what weight to use, 95 was a good starting point.

Bulgarian Lunges: BWx12, +20x12, +30x12, +40x12
* I have done these before and I still have the conditioning to add more weight, the +40 was slightly easy.

Leg Press: 315x12, 405x12, 495x12, 545x8
* 545 was tough.

Calf Press: 225x25, 25

Seated Calf: 80x25, 95x23

Leg Curl: 80x15, 90x15, 100x15

Vertical Knee Raise: BWx15, +10x15, +15x10
* Last 2 sets with a DB.


* More leg work than before where I only got in a set of squats, or squats with leg press.

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Old 09-24-2014, 10:19 AM   #3
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Quote:
Originally Posted by JBWarren70 View Post
I have been reading up on this Push/Pull/Legs workout. I think this will be more inline with my goals; more leg work, and direct core work. I have done the PHUL workout before but I think the PPL will cover more of what I want.

This is the layout of what I will be doing, starting with Leg day:

Legs:

Squat 5x5
Stiff-legged Deadlifts 4x8
Bulgarian Lunges 4x8
Leg Press 4x12
Calf Press 2x25
Seated Calf Raise 2x25
Leg Curl 3x15
Leg Raise 3x15


Push:

Bench Press 5x5
Incline Bench Press 4x12
Weighted Dips 3x8
BB OHP 3x5
DB Lateral Raise 4x12
CG Bench 4x12
Triceps Pushdowns 3x15
Situps 3x25


Pull:

Deadlift 4x5
Pendlay Rows 4x8
Weighted Pull ups 4x8
Face Pulls 4x12
DB Rear Delt Raise 4x12
Rev-grip Barbell Curls 3x15
DB Hammer Curls 3x15
Hyperextensions 3x12



The schedule will look like this Legs/Push/Pull/Off/Legs and so forth.
I don't know if you are looking for feedback, but I would not recommend doing that 3 consecutive days in a row followed by only one day off.
If it were myself I would not do that routine more than once in a 7 day period. That's just my opinion.
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Old 09-24-2014, 10:26 AM   #4
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Nothing is set in stone and all feedback is welcome.

The other schedule is Legs/Off/Push/Pull/Off/Legs/Off. I am not really looking at doing only a 3x week schedule. I am looking at going hard for 3 weeks and take a deload week, or off a week.
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Old 09-24-2014, 10:41 AM   #5
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Quote:
Originally Posted by JBWarren70 View Post
Nothing is set in stone and all feedback is welcome.

The other schedule is Legs/Off/Push/Pull/Off/Legs/Off. I am not really looking at doing only a 3x week schedule. I am looking at going hard for 3 weeks and take a deload week, or off a week.
If you can make it work, thats what matters. I stand by my initial recommendation, however. Good luck!
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Old 09-25-2014, 09:12 AM   #6
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9/25/14 Thur

PUSH

BB Bench: (Barx15, 135x12, 8) 205x5, 225x5, 245x5, 255x5, 265x5

BB Incline: 145x12, 150x12, 155x12, 160x12

Weighted Dips: (BW @ 205.5) +25x15, +35x15, +35x15
* I missed read the set/reps and did 3x15 instead of 3x8, oh well.

Standing BB OHP: (Barx10,10) 105x5, 120x5, 135x5

DB Lateral Raise: 10x12, 15x12, 20x12, 25x12
* Increasing weight on next push day.

Close-grip Bench: 135x12, 155x12, 165x12, 175x12
* A different exercise when going for reps.

Cable Push Down: 80x15, 90x15, 100x15
* 15 reps is tough after CG bench.

Situps: BWx25, 25, 25
* I'll slowly add weight as I go.

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Old 09-26-2014, 09:59 AM   #7
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9/26/14 Fri

PULL

Sumo Deadlift: (135x8, 5) 225x5, 275x4, 315x1, 335x1, 365x1, 315x1, 225x8
* I got a little carried away with the number of sets.

Pendlay Rows: 135x8, 155x8, 185x5, 205x5

Weighted Pull ups: (BW @ 205.5) +10x8, +15x8, +20x8, +25x8

Rope Face Pulls: 40x12, 50x12, 60x12, 70x12
* 1st time doing these and I wasn't sure what weight to use. 70 was still a bit easy.

Seated DB Rear Delt: 5x15, 10x15, 15x15

Rev-grip BB Curls: 65x15, 15, 15

DB Hammer Curls: 15x15, 15; 20x15

Hyperextensions: BWx12, 12, 12
* I'll slowly add weight as I go.
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Old 09-28-2014, 10:51 AM   #8
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9/28/14 Sun

LEGS

Squats: (Barx15, 8; 135x8) 245x5, 275x5, 295x5, 315x5, 345x4
* 345 for 4, I'll get 5 next time.

SLDL: 4x8 @ 115

Bulgarian Lunges: +30x8, +40x8, +50x8, +60x8
* Killed it, but it's still a little too easy.

Leg Press: 315x12, 405x12, 495x12, 545x12
* FU 545, I almost stopped at 10 reps but pushed out the last 2.

Calf Press: 225x15, 245x12

Seated Calf Raise: 95x12, 115x12

Leg Curl: 90x15, 100x15, 110x12
* 12 was it @ 110.

Vertical Knee Raise: BWx15, +10x15, +15x15
* Up the weight next session.
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Old Yesterday, 09:43 AM   #9
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9/29/14 Mon

PUSH

BB Bench: (Barx12, 8; 135x8) 205x, 225x5, 245x5, 260x5, 270x5

BB Incline: 145x12, 155x12, 160x12, 165x12

Dips: (BWx8) +35x8, +55x8, +70x8

Standing BB OHP: (Barx12) 115x5, 130x5, 140x5

DB Lateral Raise: 15x12, 20x12, 25x12, 30x12

Close-grip Bench: 135x12, 155x12, 170x12, 180x12

Cable Push Down: 80x15, 100x15, 110x15

Situps: BWx25, +5x25, +5x25


* Awesome day overall.
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Old Today, 11:40 AM   #10
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9/30/14 Tue

PULL

Deadlift: (135x8, 8) 225x5, 245x5, 275c5, 335x1
* Meh. This is what happens when you are not able to work a particular exercise for months.

Pendlay Row: 135x5, 155x5, 185x5, 210x5
* 210 was easy.

Pull Ups: +10x8, +15x8, +25x8, +35x8
* Always performed with palms-in at shoulder width.

Rope Face Pull: 40x12, 60x12, 80x12, 100x12
* Easy, the weight is going up for sure.

Seated DB Rear Delt: 10x15, 15x15, 20x15

BB Curls: 45x15, 65x15, 75x13

DB Hammer Curls: 15x15, 20x15, 25x15

Hyperextensions: BWx12, BWx12, +10x12


* Work
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