Wednesday – Full Body Workout

Legs

Chest & Back

  • Superset: Chin-up & Dips*
    • BW = 193 lbs, 5 sets x 7 reps

Arms

  • Superset: Bent-arm Pullover & Barbell Curl
    • 75 lbs, 5 sets x  7 reps
  • Incline Dumbbell Curl**
    • 35 lbs x 12 reps
    • 40 lbs x 7 reps
    • 50 lbs x 3 reps
  • Barbell Overhead Triceps Extension
    • 75 lbs, 3 sets x 7 reps

Comments:

* When performing these two exercises as a superset my muscles quickly become fatigued and I have to do partial reps on the last few sets in order to finish. When performing these exercises individually I can easily add additional weight in excess of 25 lbs for the same amount of reps.

** The lactic acid burn I feel in the incline dumbbell curl when doing higher reps is phenomenal. Even after completing a set it takes several seconds for the pain in my biceps to subside.

Monday – Push Workout

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 3 reps
    • 225 lbs x 1 rep
    • 245 lbs x 1 rep
    • 250 lbs x Failed
  • Power Jerk
    • 135 lbs x 3 reps
    • 145 lbs x 3 reps
    • 155 lbs x 3 reps
    • 165 lbs x 3 reps
    • 175 lbs x 3 reps
  • Incline Press
    • 135 lbs x 3 reps
    • 155 lbs x 3 reps
    • 175 lbs x 3 reps
  • Superset: Arnold Press & Bent Over Lateral Raise
    • 30 lbs & 15 lbs x 15 reps
    • 30 lbs & 15 lbs x 12 reps
    • 30 lbs & 15 lbs x 10 reps
    • 30 lbs & 15 lbs x 8 reps
  • Muscle Clean & Press
    • 50 lbs, 3 sets x 7 reps

Saturday – Arm Workout

  • Superset: Barbell Curl & Overhead Triceps Extension
    • 45 lbs x 12 reps
    • 55 lbs x 12 reps
    • 65 lbs x 12 reps
    • 75 lbs, 3 sets x 12 reps
    • 85 lbs x 10 reps
  • Superset: Incline Dumbbell Curl & Bench Dips
    • 30 lbs x 12 reps & 15 reps w/ BW
    • 30 lbs x 10 reps & 15 reps w/ BW
    • 30 lbs x 8 reps & 15 reps w/ BW
    • 30 lbs x 8 reps & 15 reps w/ BW

Comments:

My arms measured 17″ at the end of this workout. My arms have never measured this big before and is evidence to me how much supersets can actually pump up the muscles.

Wednesday – Push Workout

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 3 reps
    • 225 lbs x 1 rep
    • 235 lbs x 1 rep
  • Incline Press (paused)*
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
  • Arnold Press
    • 30 lbs x 15 reps
    • 35 lbs x 12 reps
    • 40 lbs x 7 reps

Comments:

* My left elbow snaps when I do this exercise. I am thinking this might have been the cause of some previous elbow soreness I struggled with some time back. I am just going to stick with the bench press and maybe only throw in the incline press only once in awhile to mix things up.