ExRx.net

Thursday
Weighted Neck Flexion: 8@10lb
Weighted Lying Neck Extension: 8@10lb
One Arm Shoulder Press: R:11@15lb / L:10@15lb
One Arm Upright Row: R:11@15lb / L:12@15lb
Rear Delt Row: R:12@15lb / L:12@15lb
Front Lateral Raise: R:4@5lb / L:4@5lb
Triceps Extension:10@15lb
Curl: R:12@15lb / L:12@15lb
Concentration Curl: R:10@15lb / L:9@15lb
Hammer Curl: R:12@15lb / L:12@15lb

Monday
One Arm Straight Leg Deadlift: Both 12@20lb
One Arm Shoulder Press: Both 12@15lb
Self-assisted Hamstring Raise: 12
One Arm Bench Press: Both 12@15lb
Weighted Lateral Neck Flexion: Both 8@10lb
Bent-over Row: Both 12@20lb
Weighted Lying Neck Extension 12@10lb
Side Bend: Both 12@20lb
Rear Delt Row: Both 8@20lb
Standing Calf Raise: 20
One Arm Upright Row: Both 10@15lb
Reverse Standing Calf Raise: 20
Front Lateral Raise: Both 6@5lb
Triceps Extension: 8@15lb
Step up (Close): Both 9
Curl: Both 6@20lb
Step up (Far): Both 12
Concentration Curl: R:12@15lb / L:11@15
Angled Side Bridge Hip Abduction: Both 8
Hammer Curl: Both 7@20
V-up: 6
Wrist Curl: Both 7@15
Abdominal Vacuum: ~ 1 min
Decline Pushup: 8

Thursday
One Arm Straight Leg Deadlift: 13@20lb
One Arm Shoulder Press: 8/@15lb
One Arm Bench Press: 9@15lb
Step up (Close): 10
Bent-over Row: 10@20lb
Step up (Far): 13
One Arm Upright Row: 8@15lb

Monday
DB Front Squat
BW x 5
20lb x 5
30lb x 5
30lb x 5

DB Flat Bench
20lb x 5
30lb x 5
40lb x 5
40lb x 5

Decline Pushup
BW x 5
BW x 5
BW x 5
BW x 5

DB Lateral Raise
20lb x 5
20lb x 5
20lb x 5
20lb x 5

DB Triceps Extension
10lb x 12
15lb x 8
15lb x 8

DB Fly
20lb x 8

Tuesday
DB Straight Leg Deadlift
40lb x 12
40lb x 10
40lb x 9
40lb x 8
(Need heavier DB's or a BB...)

DB Bent-over Row
15lb x 20
20lb x 12
20lb x 12
(Need heavier DB's...)

Pull-up (neutral grip)
Band x 7
Band x 7
Band x 7

DB Curl
15lb x 9
15lb x 9
15lb x 10

DB Hammer Curl
15lb x 10
15lb x 10

Thursday
Back Squat
BW x 12
30lb x 12
40lb x 8
50lb Springer Spaniel x 8
50lb Springer Spaniel x 5
50lb Springer Spaniel x 5

Lunge (per leg)
BW x 8
20lb x 8
BW x 8

Standing Calf Raise
BW x 25
10lb x 25
15lb x 20

Reverse Calf Raise
BW x 25
10lb x 25
15lb x 25
(Achieve fuller rotation next time)

Partial Hamstring Raise
BW x 9
BW x 7
BW x 9
(Go slower and more controlled next time)

Saturday
DB Shoulder Press
20lb x 8
20lb x 8
30lb x 8
40lb x 5

DB Lateral Raise
20lb x 12
20lb x 10
20lb x 10

DB Rear Delt Row
30lb x 12
30lb x 10
40lb x 7
40lb x 6

DB Bent-over Row
40lb x 15
40lb x 15

DB Hammer Curl
30lb x 12
40lb x 8
40lb x 8

DB Shrug
30lb x 16
30lb x 15

(For simpleness sake, all DB weights will be the total weight pushed or pulled, instead of weight per arm).
Monday
DB Front Squat
BW x 10
20lb x 5
30lb x 5
40lb x 5
40lb x 5

DB Flat Bench
30lb x 5
40lb x 5
40lb x 5
40lb x 5
(Might have pushed myself too much with imperfect form: feeling a twang in my inside right shoulder).

Decline Pushup
BW x 10
BW x 10
BW x 10
(Not doing 4 sets due to result from Benching).

DB Lateral Raise
20lb x 12
20lb x 12
20lb x 12 (partials)

DB Triceps Extension
10lb x 12
15lb x 10
15lb x 10
15lb x 11

DB Fly
20lb x 12
20lb x 10
20lb x 12

Gains. :)

Tuesday
DB One Arm Straight Leg Deadlift
20lb x 10
20lb x 10
25lb x 8
25lb x 8
(The One Arm DB deadlifts seem to tax me more than the 2 DB approach; going to stick with these for a while...just need to ramp up to a 5RM instead of 8-12.

Pull-up (neutral grip)
Band x 9
Band x 9
Band x 8
Band x 8
(up from 3x7)


DB Bent-over Row
20lb x 15
25lb x 12
(Could have done more reps/sets, but once I hit that 12th rep, I felt a sharp pain inside rear shoulder when upper arm reached horizontal with torso....will wait to try again next week, and stick with a 20lb max).

DB Curl
30lb x 12
30lb x 12
30lb x 12
(My grip feels it the most instead of my biceps...3+ rep increase; will push 20lb next time).

DB Hammer Curl
40lb x 8
40lb x 8
40lb x 8
(Oddly enough, these seem to work my biceps more than regular curls...increase from 15lb x 12)

Weighted Lateral Neck Flexion
10lb x 8
10lb x 5
5lb x 9
(Neck work!)

Weighted Lying Neck Extension
10lb x 12
10lb x 15
15lb x 12
(Need bigger plates...)

Thursday
Back Squat
BW x 12
30lb x 12
40lb x 8
50lb Springer Spaniel x 12
50lb Springer Spaniel x 10
50lb Springer Spaniel x 8
(Up 4 reps...Time to get that barbell...)

Lunge (per leg)
BW x 12
20lb x 12
20lb x 8
(Up 4 reps)

Standing Calf Raise
10lb x 25
15lb x 25
15lb x 25
(Moving up in weight!)

Reverse Calf Raise
15lb x 25
20lb x 25
(Moving up in weight...Switch to one-legged variation next time)

Partial Hamstring Raise
BW x 12
BW x 10
BW x 9
(Up 3 reps...Gonna be sometime before a full unassisted GHR...)

Time: 1hr 40m

Saturday
DB Shoulder Press
20lb x 12
30lb x 10
40lb x 5
40lb x 5
(Slight increase!)

DB Lateral Raise
20lb x 12
20lb x 12
20lb x 12
20lb x 12
(Not really reaching the full range of motion, and can't do one 30lb lat raise =\...one set increase)

DB Rear Delt Row
30lb x 12
40lb x 10
40lb x 12
(5 rep increase)

DB Bent-over Row
40lb x 20
50lb x 17
(Decided to push 50lb again and increased by 5 reps with no pain!)

DB Hammer Curl
40lb x 10
40lb x 10
40lb x 9
(A measly 2 rep increase)

DB Shrug
30lb x 25
30lb x 25
(9 rep increase!)

Time: 2hr 8m

Monday
Missed. F*ck excuses.

Tuesday
BB Deadlift
25lb x 8
35lb x 8
45lb x 6
55lb x 5
(Could have gone more, but working on technique...)

BB Row
35lb x 12
35lb x 12
35lb x 12
(Working on technique)

Pull-up (neutral grip)
Band x 7
Band x 7
Band x 6
Band x 4
(Dropped in 2 reps. Wtf.)


DB Bent-over Row
40lb x 16
40lb x 18
(Dropped in 4 reps and 10lb...)

DB Curl
30lb x 12
40lb x 7
40lb x 7
(10lb increase)

DB Hammer Curl
40lb x 12
40lb x 8
40lb x 8
(2 rep increase...accidentally found out that once I started lowering the weight, I was bringing the upper arm down too fast, letting it carry most of the weight. When I started letting the forearm control the descent, I felt the burn where it should be).

Time: 1hr 30m

Thursday
Back Squat
BW x 9
15lb x 8
35lb x 7
45lb x 5
45lb x 5
45lb x 5
(Staying light to work on technique...See discussion page)

Lunge (per leg)
BW x 12
20lb x 8
20lb x 8
(Down by 4 reps)

Single Leg Calf Raise
BW x 15
BW x 15
BW x 15
(Switched to one-legged variation)

Reverse Calf Raise
BW x 15
BW x 15
(Switched to one-legged variation)

Partial Hamstring Raise
BW x 8
BW x 7
BW x 5
(Decrease in 4 reps)

Time: 1hr 20m

Side note: I'm hoping that my recent decrease in strength is just due to working out after waking up, with no food, and I'll eventually adapt to it. If I keep plummeting, I'll go back to working out in the evenings, after eating all day...

Saturday
BB Shoulder Press
15lb x 12
35lb x 5
45lb x 5
45lb x 5
45lb x 5
(Switched to BB...5lb increase)

DB Lateral Raise
20lb x 12
20lb x 11
20lb x 10
(Range of motion increasing slightly...)

DB Rear Delt Row
30lb x 12
40lb x 12
50lb x 7
(Should have done less reps at 40lb...10lb increase though)

BB Row
45lb x 12
45lb x 12
45lb x 12
(Working on technique...10lb increase)

DB Hammer Curl
40lb x 10
40lb x 8
40lb x 5
(Performing slower and more controlled, putting emphasis on forearm...2 rep decrease)

DB Shrug
20lb x 15
40lb x 15
40lb x 15
(10 lb increase)

Time: 1hr 20m