KA Log

Warm Ups Not Included


Bench *
185x12, 205x10, 225x8, 250x4, 135x25
Seated Row *
135x12, 150x10, 165x10, 195x4, 90x25

Front Squat *
185x5, 205x5, 225x3
Back Squat *
185x8, 205x8, 225x8
Seated Leg Curl *
145x10, 145x10, 130x12

D.B. Shoulder Press (Weight Each Hand) *
80'sx10, 80'sx10
D.B. Shrugs (Weight Each Hand) *
100'sx12, 100'sx10

Bar Curl (Straight Bar) *
45x30
Skull Crusher (Straight Bar) *
45x30

* Done as Super Sets
 
Warm Ups not included

Felt Like Mixing It Up With Drop Sets


Leg Press *
(605x10, 515x10, 428x10, 335x10, 245x15)

Seated Leg Curl *
(160x10, 130x10, 85x10, 50x15)

Bench *
(245x6, 195x8, 145x12, 95x12)

Lat Pulldown *
(150x8, 130x8, 100x10, 80x15)

D.B. Lat Raise (Weight Each Hand) *
30'sx10, 20'sx10, 10'sx10

D.B. Rear Fly (Weight Each Hand) *
30'sx10, 20'sx10, 10'sx10

* All Done As Drop Sets
 
Push, Pull, Lower

Warm Ups not included

Weighted Dips
Bdy+45x5, Bdy+70x5, Bdy+90x5, Bdy+115x3, Bdyx20

T-Row
180x10, 225x5, 250x5, 250x3, 180x10

Front Squat
185x5, 205x5, 225x5, 225x5, 185x5

Messed around with some Arm ISO
 
Horizontal Upper

Incline D.B. Press (Weight Each Hand)*
85'x10, 95'sx10, 105'sx6, 110'sx5
Seated Row *
150x10, 165x10, 180x6, 195x5

Bench **
185x10, 185x10, (185x10/135x10 strip set)
T-Row **
135x10, 135x10, (135x10/90x10 strip set)

Close Grip Bench
135x10, 135x10

* Super Sets With Rest
** Super Sets No Rest
 
Lower

Squat
185x10, 205x8, 225x5, 245x5, 275x5, 295x3

Bar Lunge
135x6, 135x6, 135x6

Leg Press
500x10, 500x10, 500x10

Seated Leg Curl
130x10, 130x10, 130x10
 
Vertical Upper

Warm ups not included

D.B. Shoulder Press (Weight Each Hand)
80'sx10, 85'sx9, 90'sx6, 60'sx12

Chins (Underhand Grip) *
12, 10, 10
Dips *
15, 15, 15

D.B. Lat Raise (Weight Each Hand) **
25'sx10, 20'sx10
D.B. Rear Fly (Weight Each Hand) **
25'sx10, 20'sx10

D.B. Hammer Curl
25'sx12, 30'sx10

D.b. Shrugs
100'sx12, 100'sx12

* Superset with rest
** Superset no rest
 
Legs

Warm ups not included

Squat
185x5, 225x2, 255x2, 275x1, 315x1, 335x1, 365x1, 315x5, 315x5, 225x12


Bar Lunge
135x5, 135x5, 155x5, 155x5

Seated Leg Curl
130x15, 130x15
 
Cardio - Not sue if this was wise after leg day

45 minute medium intensity bike ride
 
Horizontal Upper

Incline D.B. Press (Weight Each Hand) *
85'sx10, 95'sx10, 105'sx6, 110'sx6

Seated Row *
150x10, 165x10, 180x6, 195x6


Bench **
185x10, 205x10, (205x8/132x12 strip set)

T-Row **
135x10, 155x10, (155x10/90x12 strip set)


Close Grip Bench
135x12, 155x10

Kick Backs
15x12, 15x12

* Super Set With Rest
** Super Set No Rest
 
Legs

Warm Ups Not Included

Squat
275x7, 275x7, 275x7, 315x5, (315x3/225x10 strip set)

Static Bar Lunge
135x7, 155x5, 185x3

Leg Press
500x12, 500x12

Seated Leg Curl
130x15, 130x15
 
SATURDAY - Vertical Upper

Warm ups not included

Military Press *
135x8, 135x8, 135x10, 155x8 (2 sets behind neck, 2 in front)

Weighted Chins UHG *
Bdy+25x8, Bdy+35x6, Bdy+45x4 (Bdy+45x4/Bdyx8)

Dips **
15, 15, 15

Lat Pull Down **
110x15, 110x15, 110x15

DB Lat Raise **
25'sx10, 20'sx10
Rear Fly **
25'sx10, 20'sx10

DB Hammer Curl
30'sx10, 35'sx7

DB Shrugs
110'sx10, 110'sx10

* Super Set With Rest
** Super Set No Rest


SUNDAY - Legs

Jump Squat *
20, 20
Walking Lunges * (each leg)
10, 10

Lateral Box Jumps * (24" box)
10, 10
Calf Raises *
25, 25

Leg Press
500x15, 500x15

Seated Leg Curl
145x12, 145x12

* Super Set No Rest
 
Horizontal Upper

Warm ups not included

Bench *
185x5, 225x3, 245x2, 275x1, 295x1, 205x15, 185x12

T-Row *
135x5, 160x3, 190x2, 215x3, 240x2, 180x15, 180x12

Incline D.B. Bench (Weight Each Hand) **
85'sx12, 85'sx10

Seated Row **
150x12, 150x10

Close Grip Bench
135x10, 155x5

Kick Backs
15x12, 15x12

* Super set with rest
** Super set no rest
 
Legs

Warm Ups not included

Squat
185x5, 225x3, 255x1, 295x1, 325x1, 365x1, 315x5, 225x12

Bar Lunge
185x5, 185x5, 204x4, 204x3

Short on time and I had to bolt, but the lunges did me in
 
Vertical Upper - High Reps

Warm ups not included

UHG Chins *
15 full range then 5 negs, 12 full range then 5 negs
Military Press *
95x20, 95x20


Lat Pull Down **
100x20, 100x20
Dips **
20, 20


Lat Raise **
15'sx20
Rear Fly **
15'sx20

Hammer Curl
20'sx20

* Super set with rest
** Super set no rest
 
Horizontal Upper

After a week rest I switched up a couple exercises. I will be rotating 4 rep schemes through out this routine.

Bench
185x12, 205x12, 205x12
Wide Grip Seated Row
135x12, 145x12, 145x12

Incline D.B Press - Palms In
80'sx11, 75'sx12, 75'sx12
B.O.R.
115x12, 115x12, 115x12

Each group done as a super set with rest
 
Lower

DL
275x6, 275x6, 275x6, 275x6, 315x1, 365x1, 405x1

Bar Lunge *
135x6, 135x6, 135x6
Bar Step Ups *
135x6, 135x6, 135x6

* Super Set with rest

Wanted 5 sets of 6 for each, but time was short as I wanted to catch the debate.
 
nice lifting. are you part of the deadlift challenge?

you're working undulating periodization?
 
DEVILsSON said:
nice lifting. are you part of the deadlift challenge?

you're working undulating periodization?
Click to expand...


Hey Leo - I am not part of the challenge. My SI joint and Iliolumbar ligament is acting up so I am not sure how much Dead lifting I will be doing. Yes this rotation is undulating periodization. Using 3x12, 5x6, 6x3 and 2x25. Hope all is well.
 
Upper Vertical

Close Grip Chins *
Bdy+45x3, Bdy+45x3, Bdy+45x3, Bdy+55x3, Bdy+55x3, Bdy+55x3

Push Press *
155x3, 165x3, 165x3, 175x3, 175x3, 185x3


Wide Grip Chins **
3, 3, 3, 3, 3, 3

Behind Neck Press (Standing) **
135x3, 135x3, 135x3, 135x3, 140x3, 140x3


D.B. Hammer Curls
50'sx3 - six sets

21's with 45lb bar
2 sets

* Superset with rest
** Superset no rest
 
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