BACK TRAINING - Mesocycle 24 Week 1

I've been very lazy. The first week of my job has been insanely long in terms of work hours. I'm in the process of setting up my home gym. Additionally, this workout was from this past Wednesday - the 11th of August which was Day 1 of my new job.

Weighted Pull-ups:
BW + 50 lbs x 2 reps x 2 sets

Dumbbell Rows:
120 lbs x 4 reps
140 lbs x 4 reps
140 lbs x 5 reps
140 lbs x 6 reps
No straps!!!! This was with just my hands and chalk!!! I'm so pleased!!!!

Seated Cable Rows:
120 lbs x 8 reps
130 lbs x 8 reps
140 lbs x 8 reps

Facepulls:
75 lbs x 15 reps x 2 sets

Dumbbell Windmills:
35 lbs x 10 reps x 3 sets

Lat Pulldown Crunches:
75 lbs x 12 reps x 3 sets

Hammer Curls:
50 lbs x 8 reps

No videos but I'll take some this weekend when I do those rows again. Hopefully I will have gotten stronger.

I'm gonna be changing the layout of my training for now. No 8 day rotation. Simple 4 workouts per week.

Saturday is gonna be Deadlifts, Pistol Squats, some pullthroughs and core work. This is gonna be a long training session and volume on pistols and pressing will build over time.

Sunday is gonna be Weighted Pull-ups, Dumbbell Rows, some pressing, more row work and then core training. The volume will increase with time.

Monday is gonna be an off day. I will probably do grip training with the grippers on this day.

Tuesday is gonna be a Squat training session - I'm probably just gonna have time to do Front Squats and Back Squats with core work for now. Simple and basic. Work up to a relative max for the day and then play with 90%+ weights for sets and reps.

Wednesday is gonna be a Press training session - I'm only going to have time to do OHP, Weighted Pull-ups and some core work. This is fine for now. Some unilateral pressing will be done on Sunday...that or CGBP depending on how much time I have.

Thursday and Friday will be off days so that I am healthy for Saturday.

Lets see how this works....some exercises will be swapped around from time to time but for now this is how it's gonna be.

__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.