Workout Log

[Rastapopolous]

Ok heres my split....
Im 26yo
5"6'
82kg
12% bf

Trainging for almost 5 years. But this is my first year back in the gym after a 1 year break.

Monday - Light Back
Tuesday - Shoulders
Wednesday - Legs
Thursday - Heavy Back
Friday- Chest
Saturday & Sunday - OFF

9 - 13 November

MONDAY, 9 Nov - BACK
Wide-grip lat pull downs
68kg 17,16,15,15,15
-
Lying Barbell rows
82.5kg 16,15,20,16
-
Seated cable rows
105kg 16,12
98kg 15,13
91kg 17,14
-
Close-grip lat pull downs
75kg 8,8,8
-
E-Z bar bicep curls
Seated:
35kg 20,11
32.5kg 10-4
30kg 14,10-5
Standing:
30kg 25,20,20,20,

TUESDAY, 10 Nov - SHOULDERS
Seated front presses
Wide-grip 3/4 reps:
100kg 25,22,20,20
-
Narrow-grip full reps:
85kg 6
80kg 14,8-1,
70kg 12,8-3-2,7-3
-
Wide-grip upright rows
40kg 26,25
35kg 25,15-10
30kg 25,25
-
Barbell front raises
16kg 20,20
13.5kg 30
16kg 20,20
13.5kg 30,15,20

WEDNESDAY, 11 Nov - HEAVY BACK
Deadlifts
140kg 5,5
180kg 5,5,4,6
-
Rack Deadlifts
#Will do next week, done every odd week
-
Barbell shrugs
140kg 10,10,10
-
Dumbell shrugs
110kg 6 #no straps
110kg 11,8
-
Barbell shrugs
120kg 10,10,10
-
Close-grip upright rows
65kg 25,20-5
60kg 16-10
55kg 15-10
50kg 15-10

THURSDAY, 12 Nov - LEGS
Leg extensions
41kg 30,30,30,30
-
Back squats
#This is my first week doing back squats. So far this year I've only been doing 45 degree Leg Presses. I worked up to 8 x 20kg plates per side for 5 sets of 12slow and controlled reps.
#5 sets of 12
100kg 12,12
95kg 12,12,12
-
Stiff legged deadlifts
# Done every odd week.
100kg 25,25,17
90kg 25
-
Hamstring curls
27kg 25,25
23kg 25
18kg 25
-
Seated calves
40kg 30
45kg 30
47.5kg 25
48.75kg 25


FRIDAY, 13 Nov - CHEST
Barbell bench presses
120kg 7
130kg 5
-
Incline bench presses
100kg 8,8,7-1
#I got 12 reps on my first set of this last week. Not too strong today.
-
Decline bench presses
120kg 6
110kg 12
100kg 10,11
90kg 15,12-2
-
Dips
20,18-2,15-5,16-4,10-5-5
-
Triceps pushdowns
30kg 20
35kg 17-3,15-5,20-3,


So this is my 5 day routine. Hows it look? Overtraining? Any suggestions?
My goals are to get my deadlift to 200kg for sets of 5 and Squats to 180kg for sets of 5 by the end of this year.


Thanks guys!

[Klimax]

I would change so:
heavy back
chest
legs
shoulders
arms

Are those numbers the reps?

If your goals are to improove squats and dl you could train for strength some months.

[eatrainrest]

pics

[Rastapopolous]

Light Back - Mon, Nov 16

Wide-grip lat pull downs
68kg 18,15,15,15
-
Barbell rows
85kg 20,17,15,15
-
Close-grip lat pull downs
75kg 12,10,8-4
-
Seated low-pulley rows
105kg 15,15
98kg 15,15,12
91kg 16
-
Seated E-Z bar bicep curls
35kg 13,11,8
-
Standing E-Z bar bicep curls
30kg 20,20,20,20,12-8
-
Hammer curls
17.5kg 10
20>16kg 8>8
16>12.5>5kg 10>10>15

[Rastapopolous]

I would change so:
heavy back
chest
legs
shoulders
arms

Are those numbers the reps?

Thanks 4 the suggestion it looks like a nice ordering of workouts. Im taking a five week holiday from mid Dec, visiting the LOS, when I return I'll start my year off with your suggested routine to see how it goes.

Yep the numbers are the reps in the set. Sets separated by commas.

I use "-" to show extended sets... e.g if i write 15-5 I have a target of 20reps with a particular weight but could only do 15 in a row. When this happens I take a short ~ten second pause and then do the remainder of the set.


I use ">" to show drop sets... e.g "25>10kg 10>15" means I did my first part of the dropset with 25kg and managed 10 reps then immediately did another set with 10kg and managed 15 reps.

[Klimax]

Why so many reps in almost every exercise?
If you wanna improove squats don't do that preexaust with leg ext.

[Rastapopolous]

Why so many reps in almost every exercise?
If you wanna improove squats don't do that preexaust with leg ext.

I was trying to get warmed up, thats why i did the leg extn before squats. I stayed real lite on em and used a weight i could probably do double the reps with perfect form if i wanted. Ur rite tho, not the smartest thing to start my workouts with leg extn if i wanna focus on squats.

[eatrainrest]

I was trying to get warmed up, thats why i did the leg extn before squats. I stayed real lite on em and used a weight i could probably do double the reps with perfect form if i wanted. Ur rite tho, not the smartest thing to start my workouts with leg extn if i wanna focus on squats.

this serves no legitimate purpose in fact is a waste of time and fatiguing yourself for squats. a 5-10 minute LI warmup followed by maybe a prep set or two will get you ready for squats

[Rastapopolous]

Shoulders - Tue, Nov 17

Wide-grip seated military presses (lowered to 2" below chin height)
120kg 10,12
110kg 15
100kg 20
-
Narrow-grip seated military presses (full range)
100kg 4
90kg 9-3
85kg 10-2
80kg 13-2
75kg 17-3
-
Wide-grip upright rows
45kg 26
50kg 25,20-5,15-6-4
40kg 25
-
Barbell front raises
22.5kg 7
18.5kg 20
16kg 20,20,12-8
-
Lateral dumbell raises dropset bent over dumbell rear delt
3kg 25>20
4kg 25>20
5kg 25>20
6kg 25>20

[Rastapopolous]

this serves no legitimate purpose in fact is a waste of time and fatiguing yourself for squats. a 5-10 minute LI warmup followed by maybe a prep set or two will get you ready for squats

Thanx. I'll do squats then leg extn from this week.

[Rastapopolous]

Heavy back - Wed 18 Nov

Deadlifts
185kg 5
182.5kg 5,5,4
160kg 1
-
Barbell shrugs
160kg 7
150kg 8
140kg 11
-
Dumbell shrugs
110kg 12,11,10
-
Barbell shrugs
130kg 10
120kg 10
110kg 10
-
Close-grip upright rows
70kg 25,25
65kg 20-5
60kg 20-5
50kg 25

-
I felt a bit overtrained this morning so I decided to leave rack deadlifts for another week.

[Rastapopolous]

Back squats
120kg 6
130kg 3,3,3
#aiming for 130kg 5x5 next week
-
Stiff legged deadlifts
120kg 10,10,10,10
-
Leg extensions
48kg 25,25,25,25,25,25
-
Hamstring curls
28kg 25
35kg 25,25,25
-
Standing calves
135lbs 25
150lbs 25
165lbs 15-10
150lbs 15-10
135lbs 15-10

[Rastapopolous]

From tomorrow I'm going to change my routine to:
Mon: Heavy Back/Traps
Tue: Chest
Wed:Legs
Thu: Shoulders
Fri: Arms/Light Back

I'll keep my Light Back workout the same as what I've been doing (maybe a little less volume), but I'll try adding in Close-grip bench presses at the start for Triceps.

Does this sound like a good plan?

[verino]

Just wondering what the principle behind doing heavy back monday and light back on friday. Only 2 days off from light to heavy. Seems to be over trained. But just wondering what would be the advantage of doing heavy/light back days?

[Rastapopolous]

Just wondering what the principle behind doing heavy back monday and light back on friday. Only 2 days off from light to heavy. Seems to be over trained. But just wondering what would be the advantage of doing heavy/light back days?

It allows me to get out of the gym in 1.5 hours rather than 3. The 2 days off between them should be heaps... I recover quickly from my current Light Back workout routine. Its gonna be interesting to see how its going to go for me doing close grip bench on light back day having done my shoulder workout the previous day. :-)

[Rastapopolous]

Arms/Light back workout, 20 Nov

Close-grip bench presses
97.5kg 9,6
95kg 8,6
90kg 8
80kg 10
-
Wide-grip lat pull downs
68kg 20,12,12
-
Barbell rows
85kg 20,15,12-3
-
Close-grip lat pull downs
82kg 12,10,8-2
-
Seated low-pulley rows
120kg 3
105kg 8
98kg 15
-
Seated E-Z bar bicep curls
35kg 15,11,8
-
Standing E-Z bar bicep curls superset dips
35kg~bw 12~25
30kg~bw 12~25, 12~25
-
Hammer curls, 30s rest
25kg 6
22.5kg 6
19kg 8
17.5kg 8
15kg 8
12.5kg 10
10kg 15
7.5kg 15