My Log.........Training Log

[bigmikecox]

Sooooooo at this point in my life, I'm probably not going to get much bigger and I'm trying to avoid injury. Some days I feel great and can go heavier than normal, some days not so much.

I train 4 days a week.

Friday: chest, triceps, calves cardio
Saturday: legs
Sunday: back, shoulders, calves, cardio
Minday: off
Tuesday: biceps, hams, calves, cardio
Wednesday and Thursday: off

Now, come college football season, I will take Saturday off and start training on Thursday. I do it this way bc I hate training during the week after work. Tuesday nights are rough bc I sleep like ass anyway and training makes it worse. As far as Friday, no big deal since I'm off on the weekends. My volume is LOW. I do 2-3 sets per exercise,maybe 3-4 exercises depending on body part. I'm big on drop sets. For every body part. So here is what I did last Ssunday for back and delts and yesterday for arms and hams.

Back
Pulldowns Hammer Strength
1x12 reps 2 plates each side
1x 12 reps 3 plates per side
1x 10 reps 3 plates and a 25 on each side
drop set
10 reps 3 plates
13 reps 2 plates


One Arm Dumbell Rows
1x 12 85lbs.....slow and squeeze
1x 12 90lbs
1 x 12 90lbs

Free Motion Lat Pulldown
3 x 15 220lbs


Delts
standing side laterals
1x 20 25lbs
1 x 15 30lbs
1 x 15 30lbs
drop set
45lbs 9 reps
40lbs 10 reps
30 lbs 12 reps
20 lb 15 reps

Smith machine front presses
1 x 15 135lbs
1x 12 225
1 x 9 275lbs
drop set
225lbs 8
175lbs 8
135lbs 10 reps

rear delt machine
3 X 15 reps 70lbs

[bigmikecox]

Tuesday: Biceps

Hammer Strength Preacher Curls
1 X 15 45 lbs plate
1 X 15 45lbs plate
1 X 12 45lbs and 25lbs plate
drop set
12 reps 45&25lb plate
14 reps 45lbs plate

Alternate dumbbell Curls
3 X 10 50lbs

Cambered Bal Cruls

2 X 10 70lbs



Hamstrings
Lying Leg Curls

1 X 15 50lbs
1 X 15 50lbs
6 X 12 70lbs

[Griff11]

I see the reasoning behind your split , at this point in you've got what works nailed down. You still have really good pressing strength

[Buadain]

Big Mike in the house.
Thanks for starting a journal.

[tjoe]

Badass.
I like the work up to a heavy set and then just cook it with the drops. Makes sense to me.
I'll be interested to follow along in here.
At first I thought too many body parts per day but it works just fine with the lower volume. I am guessing sessions are around an hour?

[NelsonMuntz]

good stuff mike, you are pretty strong on presses

[macmac]

What type of cardio do you do and how long?

Verstuurd vanaf mijn ONEPLUS A3003 met Tapatalk

[NelsonMuntz]

Where are you BMC?

want to enjoy your journey to pro card here, especially when you beat MR Olympia Dale Chance