- Conventional Deadlift (w/o belt)
- 275 lbs x 1 rep
- 345 lbs x 1 rep
- 355 lbs x 1 rep
- 365 lbs x 1 rep
- Barbell Row (w/o straps)
- 210 lbs, 7 sets x 7 reps
- Weighted Chin-up (BW = 178 lbs)
- 10 lb backpack, 7 sets x 7 reps
- Bent Over Dumbbell Lateral Raises
- 25 lbs, 3 sets x 20 reps
Monthly Archives: February 2017
Monday – Chest Workout
- Incline Barbell Press
- 160 lbs, 7 sets x 7 reps
- Bench Press
- 185 lbs, 7 sets x 7 reps
- Weighted Dips (BW = 175 lbs)
- 15 lbs, 7 sets x 7 reps
- Incline Dumbbell Flyes
- 30 lbs, 3 sets x 20 reps
Saturday – Leg Workout
- High Bar Box Squat (w/o belt, 14″ box)
- 225 lbs x 7 reps
- 275 lbs x 3 reps
- 255 lbs x 5 reps
- 205 lbs x 12 reps
- RDL (w/ straps)
- 275 lbs x 12 reps
- 340 lbs x 7 reps
Thursday – Chest & Biceps
Chest
- Incline Barbell Press
- 155 lbs, 7 sets x 7 reps
- Bench Press
- 185 lbs, 7 sets x 7 reps
- Weighted Dips (BW = 175 lbs)
- 12.5 lbs, 7 sets x 7 reps
- Incline Dumbbell Flyes
- 25 lbs, 3 sets x 20 reps
- Flat Bench Dumbbell Flyes
- 25 lbs, 3 sets x 20 reps
Biceps
- Barbell Cheat Curl
- 135 lbs x 1 rep
- 175 lbs x 1 rep
- 205 lbs x Failed
- Barbell Curl
- 85 lbs, 7 sets x 7 reps
- Dumbbell Concentration Curl
- 30 lbs, 7 sets x 7 reps
Wednesday – Shoulders
- Overhead Press
- 115 lbs, 4 sets x 7 reps*
- Arnold Press
- 35 lbs, 7 sets x 7 reps
- Around The World Lateral Raise
- 30 lbs, 7 sets x 7 reps
- Barbell Front Lateral Raise
- 55 lbs, 7 sets x 7 reps
- Barbell Shrug
- 630 lbs x 12 reps**
Comments:
* I failed on the 4th set and could only mange 6 reps without worrying about re-injuring my left shoulder. I can always try again the next workout but if I hurt my shoulder I might not be able to do this exercise for perhaps weeks as it took several months for my shoulder to heal.
** The shrugs are proving hard to do at this point. I don’t think I will be able to walk this amount of weight off the uprights and will have to set the weight on the pins of the power rack to go any heavier. I literally have to inch my feet in order to walk with this weight and often worry about injuring my knee if I were to fall. If I place the weight on the pins I don’t have to walk with the weight but risk banging the weight on the pins at the bottom of each rep. And, if I have to lower the pins it becomes difficult to initially lock out the weight before beginning to shrug which exhausts a considerable amount of energy. I might be reaching a plateau in this exercise but will try to find another way to keep increasing the weight or simply keep at it until I get stronger.
Tuesday – Leg Workout
- Front Squat (w/o belt)
- 155 lbs, 7 sets x 7 reps
- High Bar Box Squat (w/ belt, 14″ box)
- 225 lbs x 7 reps
- 265 lbs x 3 reps
Monday – Chest & Back
- Incline Barbell Press
- 150 lbs, 7 sets x 7 reps
- Barbell Row (w/o straps)
- 205 lbs, 7 sets x 7 reps
- Bench Press
- 185 lbs, 7 sets x 7 reps
- RDL (w/ straps)
- 275 lbs x 7 reps
- 335 lbs x 7 reps
- Superset: Weighted Dips & Weighted Chin-ups
- 10 lbs, 7 sets x 7 reps
Saturday – Leg Workout
- High Bar Box Squat (w/ belt, 14″ box)
- 225 lbs x 7 reps
- 260 lbs x 3 reps
- Partial Rep Squat (w/ belt)
- 475 lbs x 20 reps
Comments:
I did two separate workouts today because I wanted to fit in some extra training this week and want to take Sunday off each week as a day of rest.
Saturday – Shoulders & Arms
Shoulders
- Overhead Press
- 110 lbs, 7 sets x 7 reps
- Arnold Press
- 30 lbs, 7 sets x 7 reps
- Barbell Front Lateral raise
- 50 lbs, 7 sets x 7 reps
- Barbell Shrug (w/straps)
- 620 lbs x 25 reps
Arms
- Superset: Barbell Curl & Skull Crusher
- 80 lbs, 7 sets x 7 reps
- Dumbbell Concentration Curl
- 30 lbs, 7 sets x 7 reps
- Double Overhand Isometric Hold
- 320 lbs x 30 sec
Comments:
I did two separate workouts today because I wanted to fit in some extra training this week and want to take Sunday off each week as a day of rest.
Optimal Workout Volume
- Chest: 60-120 reps per week.
- Back: 60-120 reps per week.
- Quadriceps: 60-120 reps per week.
- Hamstrings: 60-120 reps per week.
- Shoulders: 30-60 reps per week.
- Biceps: 30-60 reps per week.
- Triceps: 30-60 reps per week.
- Calves: 30-60 reps per week.
- Abs: 30-60 reps per week.
References: