Saturday, Sunday and Monday
The last 3 days went pretty well. I ate clean (except for a few slices of pizza on my cheat day).
However, I decided to split my shoulder and chest/triceps day, as I’m tired when I get the the shoulder part and don’t feel I’m giving my 110%.
My actual split is 1.Back/Biceps, 2.HIIT, 3.Legs, 4.Steady State Cardio, 5. Chest/Shoulder/Triceps (I add rest days here and there when I need them, or when I can’t make it to the gym).
I’m going to change that for: 1.Back/Biceps, 2.HIIT, 3.Chest/Triceps, 4.SSC, 5. Legs, 6.SSC, 7.Shoulders.
Saturday was chest/shoulder/triceps training :
Incline DB Press : 1 warmup set (12×35) then 4 work sets (8×60, 6×60, 8×50, 8×50)
Smith Incline press : 4 work sets (10×60), drop set on the last set (10×60+5×40+5×20)
Machine flies : 4 work sets (10×75,10×75,8×75+4×60,8×75+4×60)
Clean&Press : 1 warmup set (15×45) then 4 work sets (10×75,10×75,8×75,10×65)
Upright row : 4 work sets (12×45)
Lat raise : 4 work sets (8×20)
Bent-over lat raise : 4 work sets (8×15)
Sunday was SS cardio training :
75 minutes of elliptical marcher at 130-140 BPM while watching the last 2 episodes of The Shield.
Then 3×20x25lbs weighted crunches, 2×30 seconds side plank, and 1×60 seconds plank
Today was back/biceps :
Deadlift : 1 warmup set + 4 work sets (10×225,3×275,10×225,10×225)
Pullups : 2 work sets (5xBW[170]+3 cheated)
Lat pulldown : 4 work sets (6×135, 8×120, 10×105, 10×105+drop@5×75)
Single-arm Lat Pulldown : 2 work sets (8×45, 8×45+drop 4×30)
Cable rows : 4 work sets (8×120, 10×105, 10×105, 10×105+drop 6×90)
Lat pushdown : 4 work sets (8×60, 8×60, 10×50, 10×50+drop 8×40)
Standing DB Alternating Curl : 4 work sets (7×25, 6×25+drop 4×20, then twice rest/pause 3×5x20)
Thats all folks!
