Tag Archives: Chest/Back/Legs

Monday – Chest, Back, & Legs

  • Wide-grip Bench Press
    • 165 lbs, 5 sets x 7 reps
  • Incline Press (20 degrees)
    • 165 lbs, 5 sets x 7 reps
  • Decline Press
    • 165 lbs, 5 sets x 7 reps
  • Incline Dumbbell Flyes (35 degrees)
    • 35 lbs, 3 sets x 20 reps
  • Wide-grip Hammer Chin-ups (BW =  203 lbs)
    • 5 lbs, 5 sets x 5 reps
  • Barbell Row (w/o straps)
    • 135 lbs x 20 reps
    • 155 lbs x 15 reps
    • 185 lbs x 12 reps
    • 225 lbs x 10 reps
    • 235 lbs x 8 reps
  • Clean Deadlift (w/o straps)
    • 260 lbs, 5 sets x 3 reps
  • Squat Clean
    • 145 lbs, 5 sets x 3 reps
  • Paused Front Squat
    • 120 lbs, 2 sets x 3 reps*

Comments:

* The front squat seems to be giving me a bit of trouble. This time I don’t have any problems with the flexibility in my legs but rather in my upper body. I am not certain but I think maintaining the bar in the rack position is placing a lot of stress on my rear delts.

Friday – Chest, Back, & Legs

  • Wide-grip Bench Press
    • 160 lbs, 5 sets x 7 reps
  • Incline Press (20 degrees)
    • 160 lbs, 5 sets x 7 reps
  • Decline Press
    • 160 lbs, 5 sets x 7 reps
  • Wide-grip Hammer Chin-ups (BW =  202 lbs)
    • 5 lbs, 5 sets x 5 reps
  • Close-grip Chin-ups (BW = 202 lbs)
    • 2.5 lbs, 5 sets x 5 reps
  • Barbell Row (w/o straps)
    • 155 lbs x 15 reps
    • 185 lbs x 12 reps
    • 205 lbs x 10 reps
    • 225 lbs x 8 reps
    • 235 lbs x 7 reps
  • Paused Front Squat
    • 115 lbs, 7 sets x 3 reps
  • Stiff-legged Deadlift
    • 115 lbs, 3 sets x 7 reps
  • Reverse Crunch
    • 5 sets x 35 reps

Wednesday – Chest, Back, & Legs

  • Bench Press (touch-n-go)
    • 135 lbs x 7 reps
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 225 lbs x 3 reps
    • 245 lbs x 1 rep
    • 275 lbs x 1 rep
    • 205 lbs, 5 sets x 7 reps
  • Incline Press (20 degrees)
    • 160 lbs, 5 sets x 7 reps
  • Decline Press
    • 160 lbs, 5 sets x 7 reps
  • Paused Squat
    • 135 lbs x 7 reps
    • 195 lbs, 5 sets x 5 reps
  • Standing Calf Raise
    • 195 lbs, 3 sets x 25 reps
  • Wide-grip Hammer Chin-ups (BW =  202 lbs)*
    • 2.5 lbs, 5 sets x 5 reps
  • Wide-grip Lat Pulldown
    • 70 lbs x 15 reps
    • 90 lbs x 12 reps
    • 110 lbs x 10 reps
    • 140 lbs x 5 reps
    • 160 lbs x 3 reps
  • Seated Cable Row
    • 90 lbs x 15 reps
    • 110 lbs x 12 reps
    • 140 lbs x 10 reps
    • 170 lbs x 8 reps
    • 190 lbs x 6 reps

Comments:

* In my previous back workout I reached 5 sets of 3 reps using 35 lbs but could no longer touch my neck to the bar on the third rep. I could have continued to increase weight on only pull to chin height but I decided to drop down in weight and start increasing the amount of reps I do on each set. I will repeat the same process again when completing all 5 reps in perfect form becomes a challenge and start with sets of 7.

The reason I am able to increase so much is because of muscle memory. Before injuring my should over a year ago I used to be able to chin using 80 lbs of 3 sets of 5 reps with a bit of kipping at times in order to touch my chin. It has been a long time healing and have also gained 40 to 50 lbs bodyweight since this time. If I can chin once again using the same weight I used to this would mark a huge improvement in pulling power.

Monday – Chest, Back, & Legs

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 225 lbs x 3 reps
    • 245 lbs x 1 rep
  • Bench Press (touch-n-go)
    • 260 lbs x 3 reps*
    • 245 lbs x 5 reps
  • Wide-grip Hammer Chin-ups (BW =  200 lbs)
    • 35 lbs, 5 sets x 3 reps
  • Incline Press (20 degrees)
    • 155 lbs, 5 sets x 7 reps
  • Barbell Row (w/o straps)
    • 155 lbs x 15 reps
    • 185 lbs x 12 reps
    • 205 lbs x 10 reps
    • 225 lbs x 8 reps
    • 235 lbs x  6 reps**
  • Decline Press
    • 155 lbs, 5 sets x 7 reps
  • Wide-grip Lat Pulldown (behind neck)
    • 70 lbs x 15 reps
    • 90 lbs x 12 reps
    • 110 lbs x 8 reps
  • Wide-grip Lat Pulldown
    • 70 lbs x 15 reps
    • 90 lbs x 12 reps
    • 110 lbs x 10 reps
  • Paused Squat
    • 135 lbs x 7 reps
    • 190 lbs, 5 sets x 5 reps

Comments:

* Failed on third rep.

** Grip broke on sixth rep.

Monday – Chest, Back, & Legs

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 225 lbs x 3 reps
    • 245 lbs x 1 rep
    • 270 lbs x Failed
    • 260 x 3 reps (touch-n-go)*
  • Wide-grip Hammer Chin-ups (BW =  199 lbs)
    • 30 lbs, 5 sets x 3 reps
  • Bench Press (The Kali Muscle Way)**
    • 235 lbs, 2 sets x 5 reps
  • Close-grip Chin-ups (BW = 199 lbs)
    • 10 lbs, 3 sets x 5 reps
  • Incline Press (20 degrees)
    • 150 lbs, 5 sets x 7 reps
  • Barbell Row (w/o straps)
    • 135 lbs x 15 reps
    • 155 lbs x 15 reps
    • 185 lbs x 12 reps
    • 205 lbs x 10 reps
    • 225 lbs x 8 reps
  • Decline Press
    • 155 lbs, 5 sets x 7 reps
  • Paused Squat
    • 135 lbs x 7 reps
    • 185 lbs, 5 sets x 5 reps
    • 230 lbs, 3 sets x 3 reps
  • Incline Sit-ups
    • 5 sets x 15 reps

Comments:

* Failed on third rep.

** I felt a pull in my left peck on the second set so I decided to forgo doing all five sets and will try again my next workout.

Tuesday – Chest, Back, & Legs

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 225 lbs x 3 reps
    • 250 lbs x 2 reps
    • 250 lbs,  2 sets x 3 reps (touch-n-go)
  • Wide-grip Hammer Chin-ups (BW = 198 lbs)
    • 25 lbs, 5 sets x 3 reps
  • Bench Press (The Kali Muscle Way)
    • 230 lbs, 5 sets x 5 reps
  • Close-grip Chin-ups (BW = 198 lbs)
    • 7.5 lbs, 3 sets x 5 reps
  • Incline Press (20 degrees)
    • 145 lbs, 5 sets x 7 reps
  • Barbell Row (w/o straps)
    • 135 lbs x 15 reps
    • 155 lbs x 12 reps
    • 185 lbs x 10 reps
    • 205 lbs x 8 reps
    • 225 lbs x 6 reps
  • Decline Press
    • 150 lbs, 5 sets x 7 reps
  • Paused Squat
    • 135 lbs x 7 reps
    • 180 lbs, 5 sets x 5 reps
    • 225 lbs, 3 sets x 3 reps
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 250 lbs, 5 sets x 3 reps
  • Incline Sit-ups
    • 5 sets x 15 reps

Saturday – Chest, Back, & Legs

  • Wide-grip Bench Press
    • 135 lbs x 7 reps
    • 155 lbs, 5 sets x 7 reps
  • Wide-grip Hammer Chin-ups (BW = 196 lbs)
    • 22.5 lbs, 5 sets x 3 reps
  • Bench Press (The Kali Muscle Way)
    • 185 lbs x 15 reps
    • 225 lbs, 3 sets x 10 reps
  • Close-grip Chin-ups (BW = 196 lbs)
    • 5 lbs, 3 sets x 5 reps
  • Incline Press (20 degrees)
    • 140 lbs, 5 sets x 7 reps
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 245 lbs, 5 sets x 3 reps
  • Bent-Arm Barbell Pullover
    • 95 lbs x 15 reps
    • 105 lbs x 12 reps
    • 115 lbs x 10 reps
    • 125 lbs x 8 reps
    • 135 lbs x 6 reps
  • Paused Squat
    • 135 lbs x 7 reps
    • 175 lbs, 5 sets x 5 reps
    • 220 lbs, 3 sets x 3 reps
  • Reverse Crunches
    • 5 sets x 30 reps

Thursday – Chest, Back, & Legs

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 225 lbs x 3 reps
    • 245 lbs x 3 reps
    • 265 lbs x 1 rep
  • Bench Press (The Kali Muscle Way)
    • 225 lbs, 4 sets x 7 reps
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 240 lbs, 5 sets x 3 reps
  • Incline Press (20 degrees)
    • 135 lbs, 5 sets x 7 reps
  • Wide-grip Hammer Chin-ups (BW = 196 lbs)
    • 20 lbs, 5 sets x 3 reps
  • Decline Bench Press
    • 135 lbs, 5 sets x 7 reps
  • Close-grip Chin-ups (BW = 196 lbs)
    • 2.5 lbs, 3 sets x 5 reps
  • Barbell Row
    • 135 lbs, 3 sets x 15 reps
  • Paused Squat
    • 135 lbs x 7 reps
    • 170 lbs, 5 sets x 5 reps
    • 215 lbs, 3 sets x 3 reps

Monday – Chest, Back, & Legs

  • Bench Press (touch-n-go)
    • 135 lbs x 15 reps
    • 185 lbs x 10 reps
    • 205 lbs x 7 reps
    • 225 lbs x 6 reps*
    • 255 lbs x 1 rep
  • Bench Press (The Kali Muscle Way)
    • 225 lbs, 4 sets x 5 reps
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 235 lbs, 5 sets x 3 reps
  • Incline Press (50 degrees)
    • 145 lbs, 5 sets x 7 reps
  • Wide-grip Hammer Chin-ups (BW = 194 lbs)
    • 17.5 lbs, 5 sets x 3 reps
  • Decline Bench Press
    • 135 lbs, 5 sets x 7 reps
  • Barbell Row
    • 135 lbs x 15 reps
    • 155 lbs x 12 reps
    • 185 lbs x 7 reps
    • 205 lbs x 5 reps
    • 225 lbs x 4 reps
  • Paused Squat
    • 135 lbs x 7 reps
    • 165 lbs, 5 sets x 5 reps
    • 210 lbs, 3 sets x 3 reps
  • Reverse Crunch
    • 5 sets x 30 reps

Comments:

* I hit the pin of the power rack on the second rep and it literally killed my set. I wish I had a spotter but I don’t so I have to rely on the safety pins of the power rack instead. It is a difficult thing to do touch-n-go reps this way as I need to have the pins set at chest height and in order to avoid hitting them I have to use perfect form.

Friday – Chest, Back, & Legs

  • Bench Press (touch-n-go)
    • 135 lbs x 15 reps
    • 185 lbs x 7 reps
    • 205 lbs x 7 reps
    • 235 lbs x 4 reps
    • 245 lbs x 2 reps
    • 260 lbs x 1 rep (paused)
  • Clean Deadlift (w/o straps)
    • 135 lbs x 7 reps
    • 230 lbs, 5 sets x 3 reps
  • Incline Press (50 degrees)
    • 140 lbs, 5 sets x 7 reps
  • Wide-grip Hammer Chin-ups (BW = 193 lbs)
    • 15 lbs, 5 sets x 3 reps
  • Weighted Dips (BW = 193 lbs)
    • 15 lbs, 5 sets x 7 reps
  • Wide-grip Bench Press
    • 140 lbs, 5 sets x 7 reps
  • Barbell Row
    • 135 lbs x 15 reps
    • 155 lbs x 12 reps
    • 195 lbs x 7 reps
    • 205 lbs x 5 reps
    • 225 lbs x 3 reps
  • Paused Squat
    • 135 lbs x 7 reps
    • 160 lbs, 5 sets x 5 reps
    • 205 lbs, 3 sets x 3 reps