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Tuesday - lower 1 - Ham dominant

60 sec RIs on all lifts

Deadlifts
135x10
185x10
185x10
205x10
205x9

Good mornings
95lbs x 10
95lbs x 10

Hyperextensions
BW + 25lbs x 10
BW + 25lbs x 10

Weighted crunch machine
35lbs x 16
35lbs x 16
35lbs x 12

Hanging leg raises
2 sets in the 8-10 range

10 minutes low-intensity on the elipical. I'm not a big fan of these things but my workout partner has bad asthma and wants to some cardio.

Thoughts

My deads felt much stronger today then the week before. I had an easier time with the 60 sec RIs and even bumped the weighted up a little over last week. Good morning are a new movement for me so I'm not sure how that weight stacks up but I was concentrating on form this week.

wala

nice workout man, especially with the 60 sec RIs

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Thursday - upper 2

All sets are with 60 rest inbetween times

Wide grip pullups
BW x 10
bw x 10
bw x 8

Incline DB bench press
70's x 10
75's x 10
75's x 8

Bent over barbell rows
95lbs x 10
135lbx x 10
155lbx x 7

DB bench press
75's x 10 (felt real strong here)
75's x 7 (Not so strong here)

Side raises
30's x 10

Immediately supersetted with
Hammer curls
35's x 10

13 workings sets

wala

Thats a nice workout, you're loving those 60 RIs hey!

How you finding the upper/lower split?

_Wolf_

nice workout!

digitor

Lovely workouts and numbers, upper/lower is the best split in my opinion.

I was wondering when you did bent over barbell rows whether you put the weight down in between reps? That was something I used to do, but now I do them without putting the weight down between and I find it works my posterior chain and lower back much harder. I've seen it done both ways.

Also, are you still eating a lot of lean meat sandwiches or peanut butter ones as part of your diet? I remember reading you were doing that. I think it's a very convenient way of getting in nutrition.

ChRis_StuaRt

dya reckon ? i think squats, leg press and lunges ( maybe extensions) should all be used in one leg workout. just the way i think. probably because i always incorporate them into my leg workouts.

1quick1

I love the upper/lower split. I've done it in the past and I'm glad to get back into it. Really the only thing that's changed is I've added different rep ranges and RI times.

Thanks Sent!

I don't put the weight down on the bent over rows, when I do my deadlifts though I put the weight completely on the ground before lifting it again.

Yea I like tuna, pb&j, and turkey for sandwhiches. I've also been making up 2-3lbs of chicken breast at a time and storing it in tupperware containers. I also eat 3-6 whole eggs daily and a couple whey/oats shakes. My diet isn't perfect but I just try and make sure I always eat something.

digitor

Yeh that's the thing, always eating something. That's the key I think. My diet goes well for two days, then the third day I struggle with it and start to rely too much on dairy protein and junk food. I hate having to make food, and I quickly get sick of eating the same thing. I prefer cold chicken from the fridge anyway, so I try and do the same as you do.

I also do deadlifts putting the weight down between reps, but I haven't done deads in a while. When I go back to them I might do lighter weight and touch and go instead.

wala

Definately - If your doing your sets and reps properly, 2 main quad dominant exercises should be plenty! Maybe a 3rd - and that could be an iso like leg extentions?

But yeh, if your doing 2 quad and 1 ham - there's 4 movements already without doing calves (if you do them on leg day) you may do 3 - 4 workout sets - so you could end up doing 16 working sets just by doing 2 exercises for hams and 2 for quats... plenty IMO.

Any more than that, I'll be sick hehe

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Friday - Lower 2 - quad dominant

I'm thinking I'm going to change this up a little bit starting next week.

I might swap out back squats for front squats to make it a more quad dominant movement. However, I love back squats. Not exactly sure how I want to do this but it seems like I have a lot of hamstring movements.

Last day of 60 sec RIs. Next week going into little longer rest periods and 6-8 rep range. I'm ready to move some more weight!

Squats
135x10
185x10
225x9
245x6 was really hoping to hit at least 8
135x18 The last 10 reps of these I would go down all the way until my ass was touching my calves, pause for 1 sec for a breath and then explode up through the movement.

Leg Extensions
90lbs x 10
90lbs x 10
90lbs x 10

Painful pump here with the 60 sec RIs.

Seated calf raises
250x16

standing calf raises
BW + 80lbs x 16

Seated calf raises
190x 16

Standing calf raises
bw + 80lbs (lost count)

My motion with the calf raises is really slow and controlled down and explosive on the lift portion.

wala

Nice.

For quad dominant, i'd have to do leg press after squats, maybe also keep the leg extentions.

This is similar to what i'm gonna do in future when i swap i think - it gives me a chance to absolutely blitz one part of my legs and then be fresh for another leg workout a few days later for the other muscles.

1quick1

I absolutely LOVE having seperate quad/ham days. Obviously they both get hit somewhat on each day but my recovery seems much, much better this way.

Yea I was thinking leg presses as a follow up and I may keep 1 or 2 sets of extensions in. I know there's much better lifts then extensions but you gotta leave a little room in your programs to train by gut instinct.

Malley

Thats a prett good workout, nothing to be upset about.