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I've always counted the bar as neutral(on the smith), but sometimes it doesn't feel that way!

That's what I figured, but your right about it feeling heavier sometimes

Monday--Gym

Quads

Leg Press
15,14,14, x 720
11,8 x 810

Leg Extensions
15 x 240
16,18,14, x 270
17,16, x 285

Hams

Seated Leg Curls
12,11,10,12,8 x 190

Seated Calf extension(plates)
15,15,13,14,14, x 180

Bi's

Curl Mach
12,12,12,11 x 155

D.B. Preacher Curls
12,11,12 x 32.5

Well good workout, I wonder if adding carbs(oats) before made a differance. Just had good energy throughout.

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Tues--Home

Chest

B.B. Bench Press
9,11,9,7 x 275
13,8 x 245

Shoulders

Seated Shoulder Press
17,11,12,14,14 x 155


Cardio--Bike
13 min. 4.19 miles
H.I.I.T

Just split up my easy home day, so tomorrow is just some back and tri's

Wed--Home


Light Back

BarBell Rows
12,12,13,13,10, x 245
15,11,10, x 225

Cardio Bike
24min 6.64 miles
Regular Cardio

sat--Gym

Quads

Hack Squat
10,12, x 270

Leg Press
14,14,13,14,12 x 710

Leg Extentions
17,15,17,16, x 285

Hams

Lying Leg Curls
14.10.10.9 x 125

Calfs

Seated Calf Extensions
17,17,17,15 x 190

Bi's

Bi Curl Mach
12,10 x 155
10 x 140

Drag Curls
16,13,13 x 125

Well I started out intending to to hack squats But mt knee sounded like that Rice Krispis cerial SNAP CRACKEL and POP, so did press instead. Good workout.

Sunday--Gym

Chest

Hammer Press
12,9, x 250
10 x 230
11,9, x 200

Hammer Decline
15,14,13,12,13 x 270

Shoulders

Smith Seated Press
10,7, x 160
8,7, x 140

Mach Press inside grip
14,14,13,13,12 x 95

Tri's

Mach Dips
15,13,15,16,16, x 150

added some rope pulldowns

What a shitty workout. Well first I had to help my sis all day yesterday move, from a first floor place to a 3 story place. Dam not to many in SoCa. but she found one. Then ended up eating like crap, well more like not eating I should say. After seeing 0311's video on D.B. press I felt inspired to try them today, since I have'nt ever thought about doing them before. Warmed up starting at 40's and worked up to 85's. I grabed the 95's brought them over to the bench, picked up my left first. When I picked up the right one it barely hit my shin, but twisted the d.b. away from me alittle and ended up pulling a muscle in my bicep. So much for my attempt at D.B. Presses So anyway ended up just going a bit lighter.

Hey Joker, I think you really need to change your loading altogether. Your body adapts to what you're doing if you continue doing it long enough. I cannot imagine doing the same thing for this long

Mainly, you might consider using all free weights for a while before incorperating machines back into the mix. IME, machines make you weaker overall, and have zero carryover to any/all compounds.

Every time I rotate between strength and hypertrophy phases, everything is different. Volume, exercises, sets/reps, tempo, frequency, ect. I think it would be hue of you to take a deload week with mainly free weighted exercises, then revamp what you're doing IMHO.

For instance, instead of doing your two day split, try incorperating more volume with lower frequency. Lets say your back/lats need more attention than your other muscles. Then you could try something like this:

Day 1- Back
Day 2- Legs
Day 3- off
Day 4- Chest
Day 5- Back
6-7 off

Hope this helps!!

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how about something like,

Day 1- Back Then following week doing. 1-chest
Day 2- Legs ....................................2-legs
Day 3- Chest ...................................3-back
Day 4- off .......................................4-off
Day 5- Back.....................................5-chest
6-7 off............................................ 6-7-off

then the following week starting w/legs so by the 3 week all major parts are hit 2x's

so when do you add in the bi's shoulders, and tri's

thinking bi's w/ back

Well, you could just keep a 2-on, 1-off and keep going with that. Over time the frequency will be there.

I really hesitate to recommend going more than two days in a row to the gym before taking a day off. Try going 2-on, 1-off non stop for a month and see how that treats you.

If you lowered the overall volume, you could probably get away with a three day split.. Muscles would be constantly hit twice every 7 days. If you DO choose that, I would refrain from any significant overlapping (ex. choosing closegrip bench for triceps).

With light/moderate volume, a four day split would be better. Doing the four day, you'll hit your muscles twice every 11 days... And that doesn't account for the overlapping you could do.

With whatever you choose, you should most definately re-familiarize yourself with the free weights. You probably lost some strength for sure, and the weights will probably be wobbling all over the place (lol, I've been there), but muscle memory should minimize anything long term.