Past Few Days
I have neglected to keep my BodyBlogs up to date, so today I will outline my last three workouts (Wed: Legs, Thurs: Shoulders, Fri: Back + Biceps) I didn’t have my usual tuesday arm workout this week, as I had other plans that day, however, I didn’t mind since my triceps were still sore from mondays chest workout, plus I just added biceps at the end of my back workout.
Wednesday, I went to the gym fully knowing I was in for a beating. After taking a week off, returning for a leg day is always a recipe for pain for a few days. Plus, my leg focus was getting changed, which just made things hurt even more. First, my squat stance was widened to more of that of a powerlifters squat; wider stance, toes slightly outward, focus more on inner thighs. Same went for the leg press. Calves were changed to a superset of heavy standing calf raises and light seated calf raises. Then followed by leg curls and leg extensions.
Thursday, shoulder day, was a good day, despite being barely able to walk. I followed my plan to focus on the middle delt to make my shoulders wider and stronger. Plus, I seemed to have more strength, so I was able to lift more.
Friday, I had a great back day, ending with a crazy pump. I went back to doing wide grip pullups (which it’s been a while since I’ve done them) after doing two light sets of pulldowns. Next, I did two sets of heavy reverse grip barbell rows, followed by normal overhand barbell rows. Of course I did my big barbell shrugs after that 
Followed by wide straight-arm pulldowns. Proceeded to do barbell curls, and finished with what I call jump-n-holds (where I basically do a jumping chinup where i try to hold for as long as possible)
WEDNESDAY
Squats
10×135
4×8x225
Leg press
4×10x470
Superset
Standing calves
10×300
8×300
10×240
Seated calves
15×90
10×90
15×70
Leg curls
3×12x100
Leg extension
15×100
2×12x100
THURSDAY
Behind-neck press
10×105
3×8x125
10×105
DB overhead press
2×10x50s
10×45s
12×40s
Wide grip upright row
12×70
10×70
12×60
10×60
Incline rear delt
10×20s -> 10×15s
12×15s -> 12×10s
15×10s
DB Lateral raise
2 x (10×20s -> 10×10s)
10×15s -> 10×10s
15×10s
FRIDAY
Lat pulldown
2×12x80
Pullups
2×5xBW
2 x (3xBW -> 3 negatives)
Reverse grip BB row
2×6x185
Overhand BB row
2×10x135
BB shrugs
2×6x365
20×225
20×185
Wide straight arm pulldown
2×10x50
2×12x40
BB curls
12×60
10×60
10×50
12×40
Jump-n-hold X 3
