Reply To: Justin's Training Log

[Deleted User]

Think I’ve got a plan for my Upper/Lower routine. Im gonna start with this.

Upper A
Inc BB Press
Flat DB Fly w/Pronated Grip
DB Shoulder Press-
DB Lateral Raise
CG Bench
Pull-ups
Deads

Lower A
1 Arm DB Hammer Curl
Lying Leg Curl
BB Semi Straight Leg Deads
Bulgarian Split Squat
Front Squat
Leg Ext w/Toe Presses on Leg Sled
Walking Lunges

Upper B
Low Incline DB Press
Cable Crossovers
Machine Shoulder Press
Inc Rear Delt DB Fly
Machine Dips
CG Pulldown(palms facing each other)
Yates Row

Lower B
1 Arm DB Preacher Curl
DB RDL
Rev Hack
High Stance 1 Legged Leg Press
Leg Press
Hack Squat w/Seated Heel Raise
Walking Lunges

*calves i’ll be doing sets of 20.
The way I see this is for the most part my first movement of each bodypart is a “compound” type movement and for the most part is followed by a “pump/stretch” type movement. 2 working sets to failure, first set will be in the 6-8 rep range second set will be in the 10-12 rep range. Second movement will be 3 total sets pyramiding up in weight for 3 sets failing on the last. The first movement will have 2min rests between sets and the second movement will have 60sec between sets to really force the blood into the muscle. For the first movements 3-0-1-0 tempo, second will be regular straight sets but I like to sometimes sit in the stretch position towards the end of the set. I’m getting very excited to get my head back into the grind after this vacation. I’d love to do at least two shows next year but I have some improvement to be made first. I’ll post tonights workout tomorrow. Will be an Upper day.