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Old 07-07-2017, 10:43 PM   #1376
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,411
7/7/17 - 3 Day Split Experiment
Legs

HS RDL: 250 5/36
Laying leg press: stalled
Smith machine rfess: 145 5/50
Standing incline calves: 50 5/50
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Old 07-08-2017, 11:07 AM   #1377
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,411
7/8/17 - 3 Day Split Experiment
Shoulders, Arms and abs

HS shoulder press: 180 5/49
Sitting machine laterals: 150 5/50
Over head cable tricep extensions (u): 145 5/46
Accross chest db curls: 40's 5/50
abs:
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Old 07-11-2017, 10:09 PM   #1378
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,411
7/11/17 - 3 Day Split Experiment
Chest & back

Hoist chest press: 18 3/23
Cable cross-over (u): 60 3/31
Reverse pec deck: 160 3/35
Rack pull-ups: 85 3/18
Dead lifts: 395 10x1
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Old 07-12-2017, 09:01 PM   #1379
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,411
7/12/17 - 3 Day Split Experiment
Legs

Squat: Wendler 5/3/1
Laying leg curls: 125 3/20
Leg extension: 170 3/39
Sitting calves: 120 3/26
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Old 07-13-2017, 10:01 PM   #1380
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,411
7/13/17 - 3 Day Split Experiment
Shoulders, Arms and abs

Sitting single arm db shoulder press: 70 3/23
Smith machine upright rows: 165 3/21
Seated Hoist machine dips: 18 3/36
EZ bar curls : 95 3/18
abs:
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Old 07-16-2017, 06:21 PM   #1381
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,411
7/16/17 - 3 Day Split Experiment
Chest & back

DB incline chest press: 90's 3/21
Pec deck: 170 3/28
HS single arm divergent rows: 155 3/24
Rope Straight arm pull downs: 60 3/38
V grip pull downs: 200 3/26
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Old 07-17-2017, 09:06 PM   #1382
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,411
7/17/17 - 3 Day Split Experiment
Legs

HS RDL: 270 3/30
Hack squat: 180 3/30
Smith machine rfess: 155 3/21
Smith machine calves: 375 3/27
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Old 07-18-2017, 08:35 PM   #1383
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,411
7/18/17 - 3 Day Split Experiment
Shoulders, Arms and abs

HS shoulder press: 190 3/24
Sitting machine laterals: 155 3/28
Over head cable tricep extensions (o): 160 3/41
EZ bar reverse cable curls: 150 3/30
Machine abs: 275 3/21
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Old 07-22-2017, 11:58 AM   #1384
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,411
7/22/17 - 3 Day Split Experiment
Chest & back

Hoist chest press: 18 3/24
Cable crossover lower: 60 3/24
Trap bar rows: 260 3/18
Hoist reverse pull downs: 15 3/20
Hoist pullovers: 220 3/34
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Old 07-23-2017, 12:08 PM   #1385
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,411
7/23/17 - 3 Day Split Experiment
Legs

Squat: Wendler 5/3/1
Laying leg curls: 125 3/21
Leg extension: 175 3/40
Cybex rotary calves: 320 3/35
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Old 07-24-2017, 09:47 PM   #1386
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,411
7/24/17 - 3 Day Split Experiment
Shoulders, Arms and abs

Sitting single arm db shoulder press: 70's 3/21
Rear cable laterals: 20 3/37
Smith CGBP: 235 3/29
Machine drag curls: 20 3/37
Machine abs: 275 3/45
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Old 07-26-2017, 10:08 PM   #1387
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,411
7/26/17 - 3 Day Split Experiment
Chest & back

DB incline chest press: 90's 3/22
Pec deck: 170 3/30
Machine divergent rows: 210 3/27
Rope Straight arm pull downs: 65 3/37
V grip pull downs: 200 3/29
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Old 07-27-2017, 09:36 PM   #1388
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,411
7/27/17 - 3 Day Split Experiment
Legs

HS RDL: 290 3/18
Hack squat: 180 3/36
Smith machine rfess: 155 3/9 deload
Standing incline calves: 60 3/26
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Old 07-28-2017, 10:02 PM   #1389
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,411
7/28/17 - 3 Day Split Experiment
Shoulders, Arms and abs

HS shoulder press: 190 3/27
Sitting machine laterals: 155 3/32
Over head cable tricep extensions (u): 150 3/28
Accross chest db curls: 45's 3/30
abs:
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Old 07-28-2017, 10:05 PM   #1390
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,411
Time for a new experiment.

Starting next week, will try 2 full body sessions per week in addition to an upper and lower day. Stay tuned...
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Old 07-31-2017, 09:39 PM   #1391
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,411
7/31/17 - 2FB+UL
Full body

Smith incline press: 185 2x15
Rear cable laterals: 25x15,12
Over head single arm cable tricep extensions (o): 70x15,12
Accross chest db curls: 45's x 15,12
BB squat: 185x20
Hoist reverse pull downs: 15x6, 10x15
abs:
__________________
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Old 08-02-2017, 09:55 PM   #1392
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,411
8/2/17 - 2FB+UL
Full body

HS chest press: 180x17, 230x12
Smith machine shoulder press: 185x10, 155x15
Smith machine dead stop rows: 225x6, 185x15
Tricep push downs: 100x12, 80x15
Reverse single arm cable curls: 35 2x15
HS horizontal leg press: 540 2x10
Sitting calve raises: 120 12,10
__________________
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Old 08-04-2017, 10:04 PM   #1393
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,411
8/4/17 - 2FB+UL
Lower

Squat: Wendler 5/3/1
Laying leg curls: 110 8x5
HS RDL: 270 8x5
Leg extension: 170x17
Smith machine calves: 365 8x5
Abs
__________________
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Old 08-05-2017, 10:09 AM   #1394
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,411
8/5/17 - 2FB+UL
Upper

DB incline chest press: 90's 5x5, 75's 3x5
Pec deck: 140x20
Machine divergent rows: 230 8x5
Trap bar rows: 240 8x5
HS pullover: 180x20
HS shoulder press: 180 8x5
Sitting machine laterals: 150x15
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Last edited by LG1; 08-05-2017 at 10:16 AM.
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Old 08-07-2017, 10:37 PM   #1395
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,411
8/7/17 - 2FB+UL
Full body

HS chest press: 230 14,10
BTN Smith machine shoulder press: 135 2x15
Wide grip cable rows: 150 2x15
Smith machine drag curls: 95 2x15
Over head single arm cable tricep extensions (U): 70 2x15
BB squat: 195x20
abs:
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Old 08-09-2017, 09:57 PM   #1396
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,411
8/9/17 - 2FB+UL
Full body

Cable x-over: 80 2x15
Machine standing laterals: 30 2x15
HS pull downs with D-rings: 180 2x15
Reverse grip tricep push downs: 80 2x15
Sitting incline hammer curls: 25's 2x15
Hack squats: 180 2x15
Standing incline calve raises: 60 2x15
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Old 08-11-2017, 10:15 PM   #1397
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,411
8/11/17 - 2FB+UL
Lower

Floor deads: 405 10x1
Sitting leg curls: 110 8x5
Smith Bulgarian split squat: 135 8x5
Selectorized leg press: 15x30
Cybex rotary calves: 320 8x5
Abs
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Old 08-12-2017, 10:47 AM   #1398
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,411
8/12/17 - 2FB+UL
Upper

Smith machine CGBP: 225 8x5
Push ups: bwx40
Machine divergent rows: 240 8x5
Rack pull ups : 75 8x5
Rope straight arm pull downs: 60x21
Sitting single arm DB shoulder press: 70 8x5
Sitting machine laterals: 130x20
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Old 08-14-2017, 10:36 PM   #1399
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,411
8/14/17 - 2FB+UL
Full body

Smith incline press: 195 15,12
Rear cable laterals: 30 15,10
Over head single arm cable tricep extensions (o): 75 15,12
Db pinwheel curls: 50's 2x10
BB squat: 205x20
Hoist reverse pull downs: 15x8, 11x15
abs:
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Old 08-16-2017, 10:14 PM   #1400
LG1
Super-heavyweight Member
 
Join Date: Feb 2009
Location: Crooklyn
Posts: 4,411
8/16/17 - 2FB+UL
Full body

HS chest press: 240 14,10
Smith machine shoulder press: 185 15,10
Smith machine dead stop rows: 225x8, 195x15
Tricep push downs: 105 15,12
Reverse single arm cable curls: 40 2x15
HS horizontal leg press: 540 10,12
Sitting calve raises: 125x8, 100x12
__________________
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