1/16 Biceps and Hammies

A.M Weight
152.4

Wordddd, dope workout. Nailed all the rep ranges and destroyed the hammies the glute ham raises. Did a macro bumpage of 20 grams of carbs bringing me to 230 g. Killer pre-workout meal that I should've taken a pic of. Had a trader joe's bbq chicke w/ spinach on a tomato wrap along with a lumpby bumpy bar with a p-slin 15 mins before, its crazy how quickly i get pumps on p-slin.

Barbell Curl - 3 warms, 80/6/6/6
Alt Db Curl - 30/8/8/8
conc. curl - 20/12/12/12
Glute Ham - body/7/6/3/2
Leg Curl - 1 warm, 65/12, 75/12, 60/15

1/15 Back

Sick back workout, short and really hit the spot. Wasn't sure how to do the close grip row and the gym I was at didn't allow old school t-bar rows so I used a cable tower and held my back parallel to the ground. Weighed myself at 152.4 today and should be similar tomorrow, if it ends up staying the same, i'll up the carbs by 20 g, if it goes down even more, i'll do a 30 g bump. Figured since I do calf presses once with each 3 day and 5 day, i'd used one day to focus on full rom and tut, and use today to do explosive positives with the upper half rom. Word

WG Lat Pulldowns - 3 warms, 135/6/6/6
DB Bent Row - 2 warms, 70/8/8, 50/12
Close Grip Row - 90/12/12, 95/12
Bent Rows - 155/15/15/15
Standing Calf Press - 3 warms, 175/20, 195/20, 215/20

1/14 Chest

Ill workout today, finished it in about 30 mins. Enjoying the new split, chest dips were killer after inc db and flat bench. Loven the x-reps, nice change up and adding a different element to the workouts. Trained at different gym and the db's felt heavier than the gym i normally got to. Word

Slight Inc DB - 3 warms, 75/6/6/6
Flat Bench - 2 warms, 175/6/6, drop set
Chest Dips - 7/8/8
Inc DB X-reps - 55/12/12/12

8 min cool down on bike

1/13 Quads

Snow storm this past weekend delayed starting up the 5 day split. Took monday off as well since we had a double header for flag football. Digging the new split and sissy squats are ill, loved the burn I was getting in my quads. Since focus is on the quads, kept feet low on the leg press and hitting parallel on squats. Calf still feels funny so not really sure whats up with it, been about 3 weeks where its causing pain whenever i sit down to do leg extensions. Since I can't think of a way to increase resistance on sissy squats I'll use a combo of increased time under tension and aiming for more reps. Word

Leg Press - 4 warms, 650/8/8/8
Squats - 2 warms, 285/6/6/6
Leg extensions - 1 warm, 105/10/10/10
Sissy Squats - 12/12/12
3 sets of abs
7 sprints on the bike

1/8 Back & Delts

Feeling much better than yesterday. Still got a bit of a drip going on in the back of the throat but other than that all was good. Killed this workout in about 30 minutes and had to take it easy on the deads, hammmies were fried and started to feel overworked so i stuck with 2 work sets and a drop. That side lateral giant set was brutal dude.

WG Pulldowns - 3 warms, 127.5/6/6/6
Deadlift - 2 warms, 300/3/3, 225/5
DB Bench Row - 1 warm, 65/12/12
Upright Rows - 2 warms, 80/10/10
Side Laterals - 20/6, 30/6, 20/6

1/7 Chest & Arms

Felt like shit but still had a killer workout. Had some nauseousness going on the entire workout. word.

Slight Inc DB - 3 warms, 80/5/5/6
Chest Dips - 12/10/10/9
Flat Bench X reps - 135/12/12/11
BB Curl - 2 warms, 75/6/6, 60/7
Tricep Press downs - 2 warms, 135/6/6, 110/10
Rope Curls - 50/12/12/12
DB Ext - 30/11/10/10

1/6 Legs

Solid workout today. Definitely killed my quads and hams and enjoyed getting stiff leg deads in the program. Focusing on a slow negative with a very explosive positive. Word

Leg Press - 4 warms, 630/8/8/8
SLDL - 2 warms, 275/8/8/6
Squats - 135/15, 155/15, 165/15
DB Leg Curl - 1 warm, 35/10/10/10
Standing Calf Press - 135/20/20/20