Decided i am going to do chest/back and shoulders/legs split but on the sat/sun i'll throw in a few arm exercises too.Then on tues i'll go chest/back with db bench/dips/pull ups+deadlift superset and thurs squats/rdl/ohp+side lat superset.Will try that maybe for few months then change them around a bit but will keep building around the 4 main lifts.
Sycho's log...4 day workout.
- Thread starter Sycho
- Start date
Well since last week was all over the place didn't bother with logs but today had a nice session too bad gym opened 30mins late so worked out for 45mins.
Sunday: (Chest/Back)
Incline Barbell Benchpress
Bar x15
25kg x15
30kg x10
40kg x8
50kg x4
55kg x2
Flat DB Press
20kg x10
24kg x8
26kg x4
20kg x15
Dips BW (Finally!!!)
6/6/5
Deadlifts (these wasn't as good....didn't get to do them much last week)
40kg x12
70kg 5/5/5
Barbell Rows
52kg 8/8/8
Lat Wide Grip Pulldowns
65kg x5
60kg x8
50kg x10 (was 15s rest between these 2 sets)
Sunday: (Chest/Back)
Incline Barbell Benchpress
Bar x15
25kg x15
30kg x10
40kg x8
50kg x4
55kg x2
Flat DB Press
20kg x10
24kg x8
26kg x4
20kg x15
Dips BW (Finally!!!)
6/6/5
Deadlifts (these wasn't as good....didn't get to do them much last week)
40kg x12
70kg 5/5/5
Barbell Rows
52kg 8/8/8
Lat Wide Grip Pulldowns
65kg x5
60kg x8
50kg x10 (was 15s rest between these 2 sets)
Tues: (Shoulders)
OHP
37.5kg 5/5/5/4/4
Seated Shoulder DB Press
18kg 5
16kg 7/7 (sucked on these today maybe because of OHP new weight.)
Side Lateral+Front Delt Raises Superset
10kg 7/7/7 10kg 7/7/7
Tricep Rope Pulldowns Dropset
17.5kg 8
15kg 10
12.5kg 12
OHP
37.5kg 5/5/5/4/4
Seated Shoulder DB Press
18kg 5
16kg 7/7 (sucked on these today maybe because of OHP new weight.)
Side Lateral+Front Delt Raises Superset
10kg 7/7/7 10kg 7/7/7
Tricep Rope Pulldowns Dropset
17.5kg 8
15kg 10
12.5kg 12
Thurs: (Some chest/back)
Barbell Flatbench
52kg 7/7/7
57kg 4/4
Push Ups
15/15/15
Pullups
73kg 4
68kg 6/5
DB Rows
24kg 8/8/7
Sunday: (chest/back...did because i was ****ed off with thurs and made a proper rotation for this week onwards)
Barbell Flatbench
40kg 10
60kg 4/5/4
DB Bench Press
24kg 8/8/7
Elbows Tucked In Bench Press (these kill triceps!)
20kg 7/7/7
Deadlifts (going to do less reps on these and heavy next time)
52kg 11/10
82kg 3/3
Chin Ups
78kg 6/6/6
Close Grip Lat Pulldown Dropset
70kg 6
50kg 10
30kg 20
I am going to do Chest/Back Sunday, Monday Legs, Weds Shoulders and Thurs alternative leg exercises.(i do some ab workout on Sundays and will try do some at home with Summer not far off.....Athlean X abs workouts are insane.)
Barbell Flatbench
52kg 7/7/7
57kg 4/4
Push Ups
15/15/15
Pullups
73kg 4
68kg 6/5
DB Rows
24kg 8/8/7
Sunday: (chest/back...did because i was ****ed off with thurs and made a proper rotation for this week onwards)
Barbell Flatbench
40kg 10
60kg 4/5/4
DB Bench Press
24kg 8/8/7
Elbows Tucked In Bench Press (these kill triceps!)
20kg 7/7/7
Deadlifts (going to do less reps on these and heavy next time)
52kg 11/10
82kg 3/3
Chin Ups
78kg 6/6/6
Close Grip Lat Pulldown Dropset
70kg 6
50kg 10
30kg 20
I am going to do Chest/Back Sunday, Monday Legs, Weds Shoulders and Thurs alternative leg exercises.(i do some ab workout on Sundays and will try do some at home with Summer not far off.....Athlean X abs workouts are insane.)
Weds: (Shoulders)
OHP
42kg 3
39.5kg 4
37kg 4/4
Side Lateral DB Raise+Delt DB Raise Superset
10kg 7/7/7 7/6/5
Ran out of time as gym opened a bit late.
Thurs: (legs)
Squats
60kg 8/8/7
80kg 3/4
Seated Calf Raise+Seated Leg Curl Superset
65kg 15/15/15 50kg 6/6/6
Legpress Dropset
180kg 20
160kg 20
140kg 23
Next week alternating my leg exercises.
OHP
42kg 3
39.5kg 4
37kg 4/4
Side Lateral DB Raise+Delt DB Raise Superset
10kg 7/7/7 7/6/5
Ran out of time as gym opened a bit late.
Thurs: (legs)
Squats
60kg 8/8/7
80kg 3/4
Seated Calf Raise+Seated Leg Curl Superset
65kg 15/15/15 50kg 6/6/6
Legpress Dropset
180kg 20
160kg 20
140kg 23
Next week alternating my leg exercises.
Last edited:
Sunday: (chest/back)
Flatbench BB Press
60kg 4/5/6
65kg 3
50kg 15
DB Flatbench Press (30s rests)
24kg 7/6/5
Dips
Bodyweight 7/6/5
BB Rows
57kg 5/5
52kg 8
Chinups
80kg 3
75kg 5/4
Seated Close Grip Cable Rows Dropset (i was tired for some reason)
50kg 6
40kg 9
30kg 12
Flatbench BB Press
60kg 4/5/6
65kg 3
50kg 15
DB Flatbench Press (30s rests)
24kg 7/6/5
Dips
Bodyweight 7/6/5
BB Rows
57kg 5/5
52kg 8
Chinups
80kg 3
75kg 5/4
Seated Close Grip Cable Rows Dropset (i was tired for some reason)
50kg 6
40kg 9
30kg 12
Still training hard haven't done a log in a while...today wasn't too bad considering i lost some strength after a holiday.
Sunday (chest/back)
DB Flatbench Press(per arm):
10kg x20
14kg x12
24kg x10
26kg x8
28kg x6
30kg x2 (not tried 30 before but was tough)
Dips:
Bodyweight 7/6/6
Barbell Rows:
20kg x25
60kg 7/7/6
Lat Pulldowns
20kg x20
50kg x10
60kg 7/6
70kg 3
Seated Close Grip Cable Rows:
20kg x15
50kg 7/7/7
DB Hammercurls
6kg x20
14kg 7/6/6
could have did a bit more chest but didn't have much time today.
Sunday (chest/back)
DB Flatbench Press(per arm):
10kg x20
14kg x12
24kg x10
26kg x8
28kg x6
30kg x2 (not tried 30 before but was tough)
Dips:
Bodyweight 7/6/6
Barbell Rows:
20kg x25
60kg 7/7/6
Lat Pulldowns
20kg x20
50kg x10
60kg 7/6
70kg 3
Seated Close Grip Cable Rows:
20kg x15
50kg 7/7/7
DB Hammercurls
6kg x20
14kg 7/6/6
could have did a bit more chest but didn't have much time today.
Been training just haven't added logs anyway:
Sunday: (Back/Shoulders)
Pullups Assisted Hook Grip
75kg 5/5/4/4 (can't quite do bodyweight on these but harder with hook grip too)
Bent Over Barbell Rows
30kg 20
60kg 8/7/7
70kg 4/4
Seated Close Grip Cable Rows
30kg 15
40kg 12
50kg 6/7
Seated Shoulder DB Press
10kg 20
18kg 12
22kg 5/5/5
Rear Delt Raises/Side Lateral Raises/Front Delt Raises Superset (no rest between)
6kg 12/12/10
8kg 8/8/8
8/7/7
8/7/7
DB Bicep Curls
8kg 20
12kg 10/10
14kg 5/5/4
Angled Tricep DB Pushbacks with DB Angled Skullcrushers (this kills!only just started doing this and it's very hard)
6kg 12/12
8kg 10/10
10kg 7/6
6/6
Sunday: (Back/Shoulders)
Pullups Assisted Hook Grip
75kg 5/5/4/4 (can't quite do bodyweight on these but harder with hook grip too)
Bent Over Barbell Rows
30kg 20
60kg 8/7/7
70kg 4/4
Seated Close Grip Cable Rows
30kg 15
40kg 12
50kg 6/7
Seated Shoulder DB Press
10kg 20
18kg 12
22kg 5/5/5
Rear Delt Raises/Side Lateral Raises/Front Delt Raises Superset (no rest between)
6kg 12/12/10
8kg 8/8/8
8/7/7
8/7/7
DB Bicep Curls
8kg 20
12kg 10/10
14kg 5/5/4
Angled Tricep DB Pushbacks with DB Angled Skullcrushers (this kills!only just started doing this and it's very hard)
6kg 12/12
8kg 10/10
10kg 7/6
6/6
Been training still since last log, not eating great but still doing well...latest log today:
Tuesday: (Shoulders)
Barbell OHP:
20kg x15
30kg x10
40kg x6
40kg x6
45kg x4
45kg x4
Seated DB Shoulder Press
10kg x15
14kg x12
20kg x9
20kg x8
22kg x5
Front Delts DB Raises
6kg x12
10kg x7
10kg x7
10kg x6
Biceps Hammercurls (needed to work them a bit as not done much this week)
6kg x15
14kg x10
16kg x5
16kg x5
16kg x5
Seated Lateral Raises (machine)
27kg x15
39kg x12
45kg x8
45kg x7
should have did logs of all the week, can't remember all so will start fresh now when i get time.Current stats 185cm height, 94.5kg, 18% BF...hope i can get 10% by summer really need help with this if anyone has advice.
(friend says go low carb diet which i may try with around 200g protein a day)
Tuesday: (Shoulders)
Barbell OHP:
20kg x15
30kg x10
40kg x6
40kg x6
45kg x4
45kg x4
Seated DB Shoulder Press
10kg x15
14kg x12
20kg x9
20kg x8
22kg x5
Front Delts DB Raises
6kg x12
10kg x7
10kg x7
10kg x6
Biceps Hammercurls (needed to work them a bit as not done much this week)
6kg x15
14kg x10
16kg x5
16kg x5
16kg x5
Seated Lateral Raises (machine)
27kg x15
39kg x12
45kg x8
45kg x7
should have did logs of all the week, can't remember all so will start fresh now when i get time.Current stats 185cm height, 94.5kg, 18% BF...hope i can get 10% by summer really need help with this if anyone has advice.
(friend says go low carb diet which i may try with around 200g protein a day)Thursday: (legs 30min workout)
Deadlifts (overhand grip working on form):
60kg x6
60kg x6
80kg x4
80kg x4
Hack Squats Machine:
47.5kg x8
47.5kg x8
67.5kg x5
77.5kg x4
77.5kg x4
87.5kgx 3
87.5kg x4
Seated Leg Extensions:
25kg x15
39kg x12
52kg x10
59kg x9
73kg x7
Deadlifts (overhand grip working on form):
60kg x6
60kg x6
80kg x4
80kg x4
Hack Squats Machine:
47.5kg x8
47.5kg x8
67.5kg x5
77.5kg x4
77.5kg x4
87.5kgx 3
87.5kg x4
Seated Leg Extensions:
25kg x15
39kg x12
52kg x10
59kg x9
73kg x7
Saturday: (back/biceps)
Barbell Rows:
20kg x15
50kg x10
60kg x8
60kg x8
70kg x3
70kg x4
Lat Pulldowns
37kg x15
52kg x10
52kg x9
52kg x8
59kg x6
59kg x4
Seated Hammergrip(?) Cable Rows:
25kg x15
39kg x12
45kg x10
59kg x6
59kg x7
Lat V-bar Pushdowns:
14kg x15
23kg x10
27kg x6
27kg x6
Bicep DB Preacher Curls:
6kg x10
10kg x10
14kg x8
14kg x9
16kg x3
16kg x4
Bicep Preacher Curls Machine:
18kg x15
23kg x12
32kg x10
32kg x9
36kg x6
45kg x4
Barbell Rows:
20kg x15
50kg x10
60kg x8
60kg x8
70kg x3
70kg x4
Lat Pulldowns
37kg x15
52kg x10
52kg x9
52kg x8
59kg x6
59kg x4
Seated Hammergrip(?) Cable Rows:
25kg x15
39kg x12
45kg x10
59kg x6
59kg x7
Lat V-bar Pushdowns:
14kg x15
23kg x10
27kg x6
27kg x6
Bicep DB Preacher Curls:
6kg x10
10kg x10
14kg x8
14kg x9
16kg x3
16kg x4
Bicep Preacher Curls Machine:
18kg x15
23kg x12
32kg x10
32kg x9
36kg x6
45kg x4
Sunday: (chest/triceps/some abs)
Flat DB Chest Press
10kg x15
14kg x12
24kg x10
30kg x6
30kg x7
32kg x5
32kg x2 (my left arm suddenly went weak and dead oh well next week i shall try 32kg more and eat more...want to hit 40kg+ dumbells by summer)
Incline Plate Press Machine:
8kg x12
12.5kg x10
22.5kg x9
23.75kg x7
25kg x6
Flys Machine:
25kg x15
39kg x12
52kg x10
59kg x10
66kg x9
79kg x4
Cables Flys Machine: (not done these in ages forgot how tough they are!)
9kg x12
18kg x5
18kg x7
18kg x7
Lying Leg Raises:
12/12/12
Tricep Extension Machine:
39kg x12
45kg x12
59kg x10
59kg x10
64kg x8
Tricep Dips Machine
39kg x12
52kg x10
59kg x10
59kg x9
64kg x8
Captain's Chair Knee Raises:
9/9/8
Flat DB Chest Press
10kg x15
14kg x12
24kg x10
30kg x6
30kg x7
32kg x5
32kg x2 (my left arm suddenly went weak and dead oh well next week i shall try 32kg more and eat more...want to hit 40kg+ dumbells by summer)
Incline Plate Press Machine:
8kg x12
12.5kg x10
22.5kg x9
23.75kg x7
25kg x6
Flys Machine:
25kg x15
39kg x12
52kg x10
59kg x10
66kg x9
79kg x4
Cables Flys Machine: (not done these in ages forgot how tough they are!)
9kg x12
18kg x5
18kg x7
18kg x7
Lying Leg Raises:
12/12/12
Tricep Extension Machine:
39kg x12
45kg x12
59kg x10
59kg x10
64kg x8
Tricep Dips Machine
39kg x12
52kg x10
59kg x10
59kg x9
64kg x8
Captain's Chair Knee Raises:
9/9/8
Tues: (legs...only had 25mins, everything was rushed legs not even warmed up properly so squats were good form with full depth but not enough reps for me)
Barbell Squats:
20kg x10
20kg x10
60kg x3
60kg x3
60kg x3
60kg x3
Plated Leg Press:
87.5kg x12
137.5kg x10
187.5KG x10
207.5KG x6
207.5KG x6
Seated Calf Raises:
39kg x15
52kg x15
66kg x15
86kg x10
Barbell Squats:
20kg x10
20kg x10
60kg x3
60kg x3
60kg x3
60kg x3
Plated Leg Press:
87.5kg x12
137.5kg x10
187.5KG x10
207.5KG x6
207.5KG x6
Seated Calf Raises:
39kg x15
52kg x15
66kg x15
86kg x10
Training in 30mins isn't easy...
Weds: (shoulders)
Seated Smith Machine Shoulder Press Superset with Front Delt Barbell Raises:
20KG x15
40kg x12
50kg x10
60kg x6
60kg x6
10kg x12
15kg x10
17.5kg x8
20kg x6
20kg x6
Side Lateral Raises Superset with DB Shrugs(should have used barbell for more weight and better effect...)
4kg x15
6kg x12
8kg x12
18kg x15
22kg x12
28kg x12
Rear Delt Flys Machine
25kg x15
39kg x10
45kg x8
45kg x7
Weds: (shoulders)
Seated Smith Machine Shoulder Press Superset with Front Delt Barbell Raises:
20KG x15
40kg x12
50kg x10
60kg x6
60kg x6
10kg x12
15kg x10
17.5kg x8
20kg x6
20kg x6
Side Lateral Raises Superset with DB Shrugs(should have used barbell for more weight and better effect...)
4kg x15
6kg x12
8kg x12
18kg x15
22kg x12
28kg x12
Rear Delt Flys Machine
25kg x15
39kg x10
45kg x8
45kg x7