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Old 05-18-2011, 11:58 PM   #1
BigJosh
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Here's the run down:
I'm currently using 3 day "split" or "Push/Pull/Leg style training. I laid out this routine the way it is and am using it because the flexibility it gives me as far as my schedule. I have my first child, a boy, on his way this weekend, I am working hard towards career changing advancement at work and am trying to be the best man I can be towards my family. Because of this, I'm a busy guy.
Another reason I went to a more split style routine is I just needed a change. I'll be back to fullbody probably in the fall.
There is a lack of shoulder work, because my shoulder has been bugered up for a while, but it is getting better. At one point I could barely bench and hurt to sleep on the damn thing. Because of this my bench is down a bit from where it was.

Pull:
Deads: ramping 5x5
BOBR: 4x8
Lat PullDown 3x10
Db curl 3x8
Cable curl 3x12
Lying Leg raises
3xMax
Db Shrugs 3x10

Push:
Flat bench: 4x12,10,8,6
Db Bench 4x12,10,8
Incline Crossovers 3x12
Skull crushers 3x10,8,6
2 hand overhead db extension(seated) 3x12,10,8
Pushdowns 3x15,12,10
Rotator cuff work 3 exercises 3x12

Legs
Squat 4x5
Leg Press 3x10
RDL 4x8
Standing Calve raise 3x10
Ab work 3x

Oh yeah, If you didn't notice this routine is intentionally anchored by the big 3. As soon as my shoulder allows I will be benching 'heavy' just as I am squating and deadlifting.

Last edited by BigJosh; 05-19-2011 at 12:01 AM.
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Old 05-19-2011, 12:03 AM   #2
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5/18/11
Deads: 135x5 225x5 255x5 290x5 330x4
BOBR: 150x8,8,8,7
Lat Pulldown: 145x10,8 145x8
db curl 40x7, 35x7,5
Cable curl 70x12,12,10
incline lying leg raises
3x15,10,5
db shrugs 90x10,10,10
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Old 05-19-2011, 12:05 AM   #3
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I also wanted to add that, I know this is off topic, but....
Arnold Schwarzenegger's mistress and son live in the same city as me. Funny $hit.
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Old 05-19-2011, 12:20 AM   #4
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Nice work man. Congrats on the little guy! Looking forward to following this
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Old 05-19-2011, 02:51 AM   #5
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Good smashing big J
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Old 05-19-2011, 03:17 AM   #6
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Good luck for the weekend Big Man!

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Old 05-19-2011, 03:33 AM   #7
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Good work Josh. I'm sub'd.
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MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 05-19-2011, 06:55 AM   #8
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I will be in on this .
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Old 05-19-2011, 07:07 AM   #9
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Nice to see your journal here Josh... definitely sub'd

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Old 05-19-2011, 08:13 AM   #10
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Get after it, Josh!!
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