Journey Back to The Stage

Monday: Back/Hamstrings

Wide Grip Chins - BW x10x5
One Arm Rows - 45kg x15, 60kg x10x3
Seated Cable Row - 100kg x10x3
Close Grip Pulldowns - 70kg x8x4
Shrugs - 140kg x15x5
SLDL - 80kg x10x4, 100kg x8
Hamstring Curls - 45kg x15x5

Tuesday: Chest/Triceps

Bench Press - 70kg x12, 90kg x10x2, 110kg x8, 70kg x20
High Incline DB Press - 36kg x8 (Nope, bench dropset fried me), 28kg x10x2
High Incline Smith Press (3 Second Negs) - 70kg x10x4
Cable Crossover - 35kg x15x2
Cable Pushdown - 25kg x15, 30kg x12x3, 35kg x10
Cable Twists - 20kg x15x3
Single Arm DB Extension - 10kg x10x2
 
Tried a new legs routine tonight as a one off....holy sh....

Thursday: Quads

Leg Extensions - 40kg x20x2, 65kg x12x3
Squats - 100kg x20, 110kg x15, 120kg x10, 140kg x5, 100kg x20
Leg Press - 200kg x20, 250kg x15, 300kg x10, 370kg x5, 320kg x15 +x5 (5 second negatives)
Hack Squats - 80kg x12x3

Dead
 
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High volume isn't good for me in terms of growth at all, I've never responded well in terms of growth to high reps, hence not doing it very often. This was purely as something to keep things fresh seeing as I've been doing my program a while now, probably do a session like this once every 6-8 weeks or so
 
Haha yeah that is a type! Leg press :p

Thanks <3

Friday: Delts/Biceps

OHP - 40kg x15, 60kg x10x4
Side Laterals - 20kg x12x4
Face Pulls - 60kg x12x4
DB Front Raise/DB Press Superset - 16kg x10/28kg x10 x3
Preacher Curls - 25kg x20x2, 35kg x12x3
Hammer Curls - 20kg x12x3

Sunday: Squats

Squats - 60kg x10
100kg x8
120kg x6
140kg x6
160kg x6
180kg x4
190kg x2

I had the strength for the third 190, but my back was starting to get quite uncomfortable during that set so rather than be in pain today for a back workout, I just stuck with 2. Still happy with that though
 
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Monday: Back/Hams

Wide Grip Pullups - BW x10, BW+10 x8x2
Close Grip Pulldowns - 70kg x12x3
One Arm Row - 65kg x10x4
Wide Grip Cable Row - 100kg x10x3
Bent Over Row/SLDL Superset - 80kg x15/80kg x10 x4
Hamstring Curls - 45kg x15x5

Tuesday: Chest/Triceps

High Incline DB Press - 32kg x15, 42.5kg x12x2, 40kg x10
DB Fly - 22kg x12x4
Bench Press (3 second negatives) - 80kg x10x3
High Incline Smith Press - 90kg x10x3
Overhead DB Extension - 40kg x12x3
Rope Twists - 20kg x15x2, 25kg x10
V-Pushdowns - 40kg x8x3

Thursday: Quads

Leg Extension - 50kg x15x3, 65kg x12
Squats - 80kg x20, 100kg x12, 120kg x10, 130kg x10, 140kg x8, 150kg x6, 100kg x15
Single Leg Leg Press - 150kg x12x4
Front Squat - 80kg x12, 90kg x10x2
 
Friday: Shoulders/Biceps

Seated DB Press - 30kg x12x2, 38kg x10x2
Side Laterals - 14kg x20, 16kg x15, 18kg x12, 20kg x10
Rear Delt Cable Fly - 20kg x15x3
OHP - 50kg x8x2
Machine Shoulder Press - 60kg x10x3
Preacher Curl - 25kg x20x3, 30kg x15x3, 35kg x10x2
 
Monday: Back/Hamstrings

Bent Over Rows - 80kg x20x2, 100kg x15, 110kg x15, 120kg x12x2
Close Grip Pulldowns - 70kg x12x3, 60kg (1 second hold) x10
Seated Cable Row - 100kg x10x3, 100kg x8 (Dropset 70kg (1 second hold) x15)
One Arm Row - 65kg x10x3
SLDL - 70kg x12, 80kg x10x3
Hamstring Curls - 40kg x15x3, 50kg x10x2
 
Tuesday: Chest/Triceps

High Incline DB Press - 30kg x12, 40kg x10x2, 40kg x8, 30kg x6
High Incline Smith Press (3 second negative) - 80kg x10x3
DB Fly - 20kg x12x3
CGBP - 70kg x10, 90kg x8x2
Cable Twists - 25kg x15x4
Overhead Cable Extensions - 25kg x15x3
Cable Pushdowns - 25kg x20x2
 
Finally feel like I'm doing some respectable weight during my quad workouts now :D

Thursday: Quads

Leg Extensions - 50kg x20x3, 65kg x12x2
Squats - 100kg x15, 120kg x10, 140kg x8x2, 150kg x8x2, 120kg x10
Front Squats - 90kg x12x2, 110kg x10
Single Leg Leg Press - 150kg x12x3
 
Sunday: Squats

60kg x10
80kg x10
100kg x8
120kg x6
140kg x5
150kg x3
160kg x3
170kg x3
180kg x2

Monday: Back/Hamstrings

Bent Over Rows - 60kg x20, 100kg x15, 120kg x12x2, 140kg x8
Alternate Grip Pulldowns - 70kg x12x4
Cable Pullover - 30kg x12x3
One Arm Row - 65kg x10x3
Hamstring Curl - 40kg x15x3, 45kg x12x2, 50kg x8x3
 
First workout back :)

Monday: Back/Hamstrings

Lat Pulldown - 60kg x15x2, 75kg x10x2
Close Grip Pulldowns - 60kg x12x3
Wide Grip Seated Row - 70kg x12x4
One Arm Row - 47.5kg x10x3
SLDL - 70kg x10x3
Hamstring Curls - 35kg x15x3
 
That feel when phaggot weights

Tuesday: Chest/Triceps

High Incline DB Press - 24kg x12x2, 32kg x10x2
Chest Press - 75kg x10x3, 60kg x25
High Incline Barbell Press - 75kg x10x4
V-Grip Pushdowns - 25kg x15x2, 30kg x12x2
Rope Twists - 15kg x15x3
Overhead DB Extension - 36kg x12x2
 
Still don't feel up to doing legs yet as I can get quite light headed and uncomfortable (not pain, just lack of fitness and time off) from pressing so legs will do me over. Will save that for Saturday

Thursday: Shoulders/Biceps

Seated DB Press - 26kg x12x2, 32kg x10x2
Side Laterals - 16kg x15x4
OHP - 40kg x12, 50kg x10x2
Face Pull - 45kg x12x4
Seated Incline Curls - 14kg x12x4
Hammer Curls - 16kg x10x3
 
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