I dont plan on updating this on a daily basis, however I want to use it to post what I'm doing when I need feedback.
Here's what my last 6 weeks have looked like:
Week 1
Monday:
Incline dumbbell bench 3x5x140
Horizontal barbell row 3x5x145
Seated military press (on smith) 3x5x95
A2G squat (always on smith) 3x5x140
Close grip preacher curl 3x5x80
Skull crusher 3x5x80
Wednesday:
Decline barbell bench 3x8x145
Straight legged Deadlift 3x8x225
Hack squat 3x8x340
Horizontal dumbbell rows 3x8x70
Hammer curl 3x8x30
Leg extension on machine 3x8x250
Friday: gym was closed
Week 2
Monday:
Incline dumbbell bench 3x5x130
Horizontal barbell row 3x5x145
A2G squat 3x5x180
Straight legged deadlift 3x5x275
Hammer curl 3x5x40
Skull crusher 3x5x80
Wednesday:
Straight legged deadlift 3x8x235
Dumbbell shoulder press 3x8x100
Upright row 3x8x105
Machine bench press 3x8x”170”
Side dumbbell raises 3x8x20
Standing barbell curls 3x8x85
Friday:
Flat barbell bench 3x15x115
Horizontal barbell row 3x15x75
A2G squat 2x15x100
Dumbbell shoulder press 2x15x70
Straight bar preacher curl 2x15x55
Skull crusher 2x15x65
Week 3
Monday:
Incline dumbbell 4x5x140
Horizontal barbell row 4x5x155
Straight legged deadlift 4x5x255
Seated military press (smith) 4x5x100
Hammer curl 4x5x45
Skull crusher 4x5x80
Wednesday:
Flat bench barbell 4x8x145
Horizontal dumbbell rows 4x8x80
A2G squat 4x8x140
Good mornings 4x8x95
One arm cable pressdown 4x8x60
Front shoulder raises 4x8x20
Friday:
Wide grip pulldown behind head 3x15x200
Decline dumbbell bench 3x15x100
Hack squat 3x15x285
Standing barbell shoulder press 3x15x75
Dumbbell shrugs 3x15x170
Standing one-legged calf raises 3x15x40
Week 4
Monday:
Seated dumbbell shoulder press 4x5x130
Straight legged deadlift 4x5x295
Flat barbell bench 4x5x155
Horizontal barbell row 4x5x160
Preacher hammer curl 4x5x35
Skull crusher 4x5x85
Wednesday:
Incline dumbbell bench 4x8x140
Horizontal dumbbell row 4x8x80
Standing barbell press 4x8x95
A2G squat 4x8x140
Wide grip cable pressdown 4x8x160
Rear dumbbell raises 4x8x20
Friday:
Horizontal barbell row 3x15x95
Hack squat 3x15x295
Decline bar bench 3x15x115
Seated dumbbell press 3x15x70
Leg extension machine 2x15x250
Front dumbbell raises 2x15x15
Week 5
Monday:
Straight legged deadlift 3x5x295
A2G squat 1x5x150
Horizontal barbell row 3x5x160
Standing barbell shoulder press 3x5x115
Reverse curl 3x5x85
Close grip cable pressdown 3x5x150
Wednesday:
Cable pulldown 2x12x210
Flat dumbbell bench 2x8x140
Seated dumbbell press 2x8x100
A2G squat 2x8x150
Hammer curl 2x8x40
Barbell shrugs (smith) 2x8x(270,320)
Week 6
Monday:
Wide grip pullup 3x5,7,6
Straight legged deadlift 3x5x295
Incline dumbbell bench 3x5x160
Standing barbell press 3x5x115
Skull crusher 3x5x80
Dumbbell shrug 3x12-13x170
Wednesday:
Horizontal barbell row 2x8x145
Standing barbell shoulder press 2x8x95
Hack squat 2x8x365
Decline barbell bench press 2x8x155
Hammer curl 2x8x40
Friday:
Seated dumbbell shoulder press 2x12x80
Horizontal dumbbell rows 2x12x70
Flat barbell bench 2x12x135
Front cable shoulder raises 2x12x60
One legged calf raises 2x12x60