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My quads and lower back are still crazy sore from previous workouts. I have a feeling it's going to impact my deadlift workout today.
Here is my current split routine that I'm on that replaced the classic "bro split" routine I did for years.

 
A couple of Asian girls were hogging both squat racks so I had to do my deadlifts at a Smith machine. It was cheating somewhat because the starting position of bar was a couple of inches off the ground. I added a 6th working set to compensate. I did the six working sets at 255lbs

I also did 3x8+ of the following

Prone leg curls
Seated leg curls
Ham/glute kickback machine.

After 3x8+ stuff was done I headed back upstairs and a squat rack was free. I went ahead and did one more 5rep set at 135lbs and then two more 5 rep sets at 245lbs. I was spent after that.

My back was already irritated, it's going to get worse this weekend.
 
Ran 9/10ths of a mile this morning. Heading to gym later for arm day again. I borrowed my wife's ankle weights to use for micro loading barbell or dumbells. Each weight is 1.5lbs. The fixed weight curl bars at my gym are in 10lb increments. I can use the Olympic curl bar for 5lb increments.
 
Ankle/Wrist weights work great. I did 5x5+ with straight 80lb curl bar last week. Just knocked out 8 reps with 83lbs on first set. 4 more sets to go.

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After my 5x5+ curl bar sets I did the following 3x8+ exercises.


Dumbbell tricep extensions
Seated dumbbell curls.
Assisted narrow grip dips
Assisted narrow grip pull ups.

It was abbreviated workout today. I might do some homework later.
 
Did 5x5 Squats with first four sets at 160lbs. I added 5 more pounds for the last set.

I did 3x8+ of the following:

Hack squats
Seated Leg extensions
Cable kicks
Incline leg press
Seated leg press

On both the leg
extensions and seated leg presses, I added some eccentric reps. I lifted or pushed weight with two legs and released with one leg.
It's quad day again. Going to do 5x5+ with squats and 165lbs on the bar. I may do 170lbs for the last set.

I am planning on taking the entire Thanksgiving week (Nov 24th through Dec 2nd) off from weight training. My joints and connective tissues need some R&R.
 
It's quad day again. Going to do 5x5+ with squats and 165lbs on the bar. I may do 170lbs for the last set.

I am planning on taking the entire Thanksgiving week (Nov 24th through Dec 2nd) off from weight training. My joints and connective tissues need some R&R.
Just don't gorge yourself on food the entire week and sabotage all of your efforts. Im going to allow myself the complete cheat day of Thanksgiving Day and a lot of lean turkey for leftovers for the remainder of the week.
 
I decided to go for 170lbs for first three sets of squats and 175lbs for set 4 and 5. I did 5 reps per set.

I also did 3x8+ on the following.

Hack squat
Seated leg ext.
Incline leg press.

Then I called it a day.
 
Last Edited:
It's chest day. I am doing 5x5+ bench with 165lbs. On the last set I'm going to add 5 more lbs.

Edit: I also did 3x8+ of the following:

Dumbbell flys flat bench
Dumbbell press incline bench
Pec deck
Decline chest press machine.
Seated Cable flys
Chest day today, I am going to attempt 5x5 bench press with 170lbs on the bar.
 
Chest day today, I am going to attempt 5x5 bench press with 170lbs on the bar.
Great work pushing yourself. I typically do 184 for 5-ish reps or 204 if I'm feeling particularly strong that day (It's hit or miss). My goal is 224 as I feel that is a very respectable bench for my age and size.
 
Great work pushing yourself. I typically do 184 for 5-ish reps or 204 if I'm feeling particularly strong that day (It's hit or miss). My goal is 224 as I feel that is a very respectable bench for my age and size.
I am hoping to hit 185 by New Years. I am not sure how long I will be able to maintain linear progress but if I can add 3 to 5lbs a week I should be able to make it.

For my 1000lb club goal, I think my bench will need to be close to 260 for 5rep max or 300lb for one rep. Seems very far off from 170lbs. I have 14ish months to work on it.
 
I did 4x5+ on bench with 170lbs. I added 5lbs for 5th set.

I did 3x8+ of the following.

Dumbbell flys flat bench
Dumbbell press inclined bench
Pec deck
Decline chest machine
Shoulder press machine
Cable presses from high point
Cable flys
 
Looking for more places to walk, light hike. I normally do the neighborhood but that gets old. Also, I do some local stretches of Banks to Vernonia trail. I venture out of Forest Grove but those are usually about an hour away.

What good paved trails or paths are good in FG, Hillsboro area?
 
A couple of Asian girls were hogging both squat racks so I had to do my deadlifts at a Smith machine. It was cheating somewhat because the starting position of bar was a couple of inches off the ground. I added a 6th working set to compensate. I did the six working sets at 255lbs

I also did 3x8+ of the following

Prone leg curls
Seated leg curls
Ham/glute kickback machine.

After 3x8+ stuff was done I headed back upstairs and a squat rack was free. I went ahead and did one more 5rep set at 135lbs and then two more 5 rep sets at 245lbs. I was spent after that.

My back was already irritated, it's going to get worse this weekend.
It's ham/glute day again. I am going lift 255lbs on 1st through 4th sets of deadlifts today. I will bump it up to 260 for the fifth set.
 

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