Sycho's log...4 day workout.

Sycho

Sycho

Sycho

Soldato
Joined
16 Nov 2004
Posts
4,113
Location
London
I am trying to gain more mass and strength together so keeping reps 5-8 range on my main compound sets.My current stats are 88kg 16% bodyfat and i am 33 years old training for a year consistantly.(flu has reduced my strength this week :( ) I also train with around 70% grip on my lefthand compared to right....it gives me a disadvantage but doesn't stop me i could be stronger if it wasn't for this but my strength and shape has improved a lot so i am happy. :)

Sunday: (chest/tri)

Flatbench Press

20kg x12
30kg x8
50kg 5/6/6/8 (i think i have a trapped nerve hindering my strength a bit)

Flatbench DB Press

12kg x12
20kg x10
22kg 7/8/9

Incline DB Press

20kg 8/8/7

Assisted Dips

78kg 5/6/5/5

EZ-Bar Skullcrushers

20kg 9/10/10

Tricep Rope Pulldowns+Tricep Pushdowns Superset

15kg 7/8/7 17.5kg 7/7/6

Farmer's Walks

24kg each arm for 90s.
 
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Monday: (Back/Bicep)

Deadlifts

50kg x12
70kg 4/5/6/6 (working on form still but it's near perfect now)

Bent Over Barbell Rows

30kg x15
50kg 8/7/7/6

Assisted Wide Grip Pullups

63kg 6/5/5/5 (really struggled on these....i am using hook grip though for more use of the lats)

Close Grip Lat Pulldowns Dropset

70kg x2 (struggled...strength is down!)
60kg x9
50kg x11
40kg x13

Barbell Curl

25kg 10/9/8

Hammercurls

12kg 8/8/7

Forgot to do DB rows....ah well next time!
 
Wednesday: (shoulders/triceps) Had shoulder issue for a few months so these lifts have been down a bit but all is fine now.

Overhead Press:

20kg 10/10
32.5kg 5/5/5/5/5 (was form check and felt easy so will up weight next time)

Seated Dumbell Shoulder Press

16kg x8
18kg 5/5/6

Side Lateral Raises with Front Delt Raises Superset

10kg 10/10/9 10kg 5/5/6

Seated Rear Delt Flys (?)

6kg 6/7/6 (these seem really hard....first time i try them though)

Dumbell Shrugs (4s pauses)

24kg 12/12/12

Close Grip Dumbell Press with Overhead Dumbell Tricep Skullcrushers Superset

20kg 7/6/6 20kg 10/8/9

Tricep Rope Pulldowns

15kg 15/13/12
 
Sycho said:
Side Lateral Raises with Front Delt Raises Superset

10kg 10/10/9 10kg 5/5/6
Click to expand...

That's quite some weight for someone with shoulder issues - I hate raises! If I want to suffer, I do Shoulder 21s - which is 7 sets of front, side and rear raises all superset. Try them and weep ;)
 
Nah i haven't had the issue for around 5-6 weeks now...i get zero ache now, just some stupid trapped nerve i think which is causing issues with flat benchpress. :( (was told they just go after a while maybe i should get it looked at....it's not painful though)

Yeah that superset sounds tough, even this one aches a lot! but the tricep one i did is awesome it's really helping me....i am surprised how little at my gym do
close grip dumbell presses i find them better than close grip bench.
 
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Thursday: (legs/biceps) Didn't have as much volume as i wanted due to time. :(

Squats

20kg 20
50kg 8/8
60kg 6/7
70kg 3/4

Standing Calf Raises

70kg 15/15/15

RDL's

50kg 10/8/9

Walking Dumbell Lunges

10kg 8/8 (each leg)

Legpress

120kg 25/25 (was easy)

Bicep Pulldowns Dropset

60kg 10
50kg 12
40kg 15

Preacher Dumbell Curls

14kg 5/6/5

Cables Rope Hammercurls

20kg 12/10
 
Sunday: (chest/tri)

Flatbench Press

20kg x12
50kg 5/7/7/8
55kg 5

Flatbench DB Press

22kg 8/8
24kg 4

Incline DB Press

20kg 9/8/8

Assisted Dips (might try bodyweight soon since i am only 5 off)

83kg 5/5/5/3

EZ Bar Skullcrushers 25kg

8/7/7

Overhead DB Skullcrushers

22kg 9/8/7

V-Bar Tricep Pushdowns

17.5kg 20/15/12
 
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Monday: (Back/Bicep)

Deadlifts

60kg 8/8
80kg 3/2 (form slightly went a bit down but was still good)

Barbell Rows

50kg 8/8/8/8 (these went great despite my lefthand having less grip it's improving a lot!)

Wide Grip Assisted Pullups (using hook grip)

68kg 5/5/5

DB Rows

22kg 9/9
24kg 7/7

Close Grip Lat Pulldown (Dropset after 70kg...didn't stop at all this time only to remove pin and replace...)

70kg 3
60kg 9
50kg 10
40kg 11

Barbell Curls

30kg 6/6/6
 
Weds: (Shoulders/Triceps)

Overhead Press

20kg x12
35kg 6/5/6/5 (weight going up gradually and reps consistant :) )

Seated DB Shoulder Press

18kg 7/6/7

Lateral DB Raises and Delt DB Raises Superset

10kg 12/10/9 10kg 9/8/7

Seated Rear Delt Flys

6kg 12/10/10 (will go 8kg next week i guess?)

Barbell Shrugs (4s pauses at top)

60kg 10/9/8

Tricep Rope Pulldowns with Tricep Bar Pushdowns Superset

17.5kg 12/11/10 20kg 12/10/9

Pushups

15/15/15

Farmer's Walks

24kg (this exercise helps my grip a lot will up it to 28kg next week)

Starting Athlean X training programme in couple of weeks hopefully so will be interesting workouts. :)
 
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Thursday: (Legs/Biceps)

Squats

20kg 20
50kg 6/6/8
70kg 4/4/5

Standing Calf Raises

70kg 20/20/20

RDL's

50kg 12/12/12

Walking DB Lunges

10kg 16/16 (each leg)
12kg 6/6

Legpress Dropset Narrow stance (first time i go narrow in a while)

140kg 25
120kg 20
100kg 20

Chin Ups

73kg 6/6/6

DB Hammercurls

14kg 7/7/7

Preacher DB Curls

14kg 6/6/5

Bicep Pulldowns Dropset (started getting tired here so str bit down)

70kg 5
50kg 10
30kg 15
 
Sunday: (Chest/Triceps)

Flat Benchpress

50kg 9
60kg 4/4/5

Flat Bench DB Press

20kg 10
22kg 10
24kg 7

Incline DB Press

20kg 7/7/7

Assisted Dips

83kg 6/5/5

Seated Angled Skullcrushers

23kg 8/8/8 (these are damn hard on an angle!)

Elbows tucked DB Press

18kg 8/8 (gave up after 2 sets as it seemed silly to do these with dips in same workout as i usually do 22kg on these)

Rope Tricep Pulldowns Dropset

17.5kg 8
15kg 8
12.5kg 8
10kg 7

Glad to hit 60kg on bench again. :D
 
Well since starting a new job this week my training has gone all messed up.....i can only train in around 30mins so will have to superset like crazy. :p

Think i'll just do bench/squats/dl/ohp/chinups/bors/side lat raises/dips due to this.Yesterday managed ohp/barbell shrugs/side lat/front delt/tricep pulldown/tricep pushdown in 30mins with 3-5 sets each but was tough. :D
 
Or... this might be the opportunity to think about what you're actually achieving by having a million different exercises in each workout. :)

If you hit two heavy compounds and two isolation exercises per session, you'll be golden, such as:

CHEST:

- Flat dumbell OR barbell bench;
- Weighted ring dips;
- Pushups ss/w tricep isolation.

Stick to 30-60 seconds rest and you'll be golden. And very sore.
 
I always do 30-45s rests even on main compound lifts....yeah i get damn sore too lol but getting very good results.Tomorrow i am going for legs so will do squats+standing calf raises as superset then leg curls with legpress superset....good? or should i go for rdl+lunges superset?

Since i go 4 days a week thinking of:

flat barbell bench/dips+tricep isolation superset/push ups

deadlifts+pullups superset :D/bors+bicep isolation superset

ohp/side lat+front delt+barbell shrugs superset

squats+standing calf raise superset/leg curl+leg press superset

Aiming for about 15-20 sets too on each workout....this good for 30mins each these layouts?
 
mrthingyx said:
As previously, it seems pointlessly busy. :)
Click to expand...

This was given to me awhile ago, might give your workout a bit of structure.

Workout

Start every workout with a few light sets of your first exercise

Day 1: Chest

Incline dumbbell press: 3 sets of 8-12 reps

Flat Bench Press: 3 sets of 8-12 reps

Incline flyes: 3 sets of 8-12 reps

Cable crossover: 3 sets of 8-12 reps

Day 2: Legs

Squat: 3 sets of 8-12 reps

Leg Extension: 3 sets of 8-12 reps

Hamstring Curl: 5 sets of 8-12 reps

Calf Raises: 5 sets of 8-12 reps

Day 3: Back & Bis

Lat pulldown medium grip: 3 sets of 8-12 reps

Lat pulldown wide grip: 3 sets of 8-12 reps

Dumbbell rows: 3 sets of 8-12 reps

Rear delt flyes: 3 sets of 8-12 reps

Barbell curls: 3 sets of 8-12 reps

Incline dumbbell curls: 3 sets of 8-12 reps

Machine curls: 3 sets of 8-12 reps

Day 4: Shoulders & Tris

Shoulder press: 3 sets of 8-12 reps

Dumbbell lateral raises: 3 sets of 8-12 reps

Front dumbbell raises: 3 sets of 8-12 reps

Shrugs: 5 sets of 8-12 reps

Tricep dips: 3 sets of 8-12 reps

Tricep pushdowns: 3 sets of 8-12 reps

Overhead dumbbell extensions: 3 sets of 8-12 reps

You could switch the tricep stuff from shoulder day to chest day, if you where keen on keeping those together.

Just food for thought really.
 
Yeah but that list would be damn hard in 30mins :p today i did squats+pullups superset/close grip lat pulldown dropset/legpress dropset/seated calf raises....i see what you mean mrthingyx....3 compounds+an isolation or superset compound x2+dropset could work fine aswell.
 
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