This is my work out w\weights, reps, sets.

brdnw

i was talking back and forth today w\one of my friends that works out and they asked me how i workout and waht i do, so i ended up sending them this incrediably long email that took forever to type so i thought i'd just paste it here and if it benefitted someone then great.

I'm not proclaiming this to be any perfect workout or anything, i'm saying simply this is what i did wed/thurs/today (as far as lifting, nothing cardio related) and this philosophy is the style in which i lift, i mix in different excercises or will focus on something special like right now i'm pretty focused on some goals for my calves and ability to do pullups.

I put lunch bc i started this idea about lifting for 20 minutes during my lunch break from work (i live downtown across the street from my work and my gym is 2 min run a way as well)

This is what i do and my weights and pretty much how i lifted exactly.

Day 1:

Back /Bicep
Lunch:
-I do deadlifts. I have been really bad about doing them and havnt done them in forever, so i'm starting pretty low. (my lifetime max is decent, but pretty pedestrian at 405 last year)
-warmup: 6 reps of 135
-1 set at 225 - 4 reps
- 1 set at 275 - 3 reps
- 1 set at 315 - 1 rep
- 2 set at 335 - 1 rep
- 1set at 315 - 1 rep
- 1 set at 275 - 2 reps
- 3 sets 225 - 2-4 reps

After work (about 4 hours later)
-Weighted pullups, attach 90lb belt of weight.
-Can only do 1 rep, i do 4 sets of 1 rep (as many sets as i can do until i can't do a rep)
-Now i can't do any reps, i grab a stool jump up and do the negatives, as many sets until i can only hold it for like 3 seconds. (maybe 2-3 more sets).
- Repeat w\70 lbs
- Repeat w\45 lbs (no negatives thsi time)
-Somestimes then i'll do the same w\just 25lbs (no negatives).
- Then i do pullups w\my my own weight. until i can only do 2-3 (so maybe 3-4 sets).

dumbbell curls (or what i like better is curling a bench bar 1 just one arm w\similar total weight)
-3 sets 1 rep @ 70lbs
-2 sets @ 1 rep 65lbs
-3 sets @ 2-4 reps, 60lbs
-3 sets @ 4 reps 55lbs

I don't do rows as much as i should but i do , do upside down body rows on rings (so i'm hanging with my back parellel to the floor and all my weight is being supported by my grip. I do these bc i been integrating holding my body weight up and i do something like that every day.

i can do like 4 sets @ 6-8 reps for this. i just find them fun so i do them.

then i've been working on wanting to do a 1 arm pull ups. so i do 4-6 sets of 1 rep for each arm where i grip w\one hand and the other hand i use just 2 fingers (so it puts more weight on my other side, eventually getting me to a 1 handed pull up)

Then i'll do 5 sets of 3-4 rep 50lb curls.

---

i'll randomly mix out one in favor of doing preacher curls, dumbbell rows, pull downs.



Day two, Chest and triceps (i worked out pretty hard this day)

Lunch:
1 set 6 reps - 135
1 set 4 reps - 225
1 set 2 reps - 245
1 set 2 reps - 275
1 set 1 rep - 285 (285 is as comfortable as i feel to go w\out a spotter)
2 set 1 rep - 275
1 set 2 rep - 245
3 sets 3 reps - 225.

Then after work:
1 set 135 - 6 reps (warmup)
1 set 225 - 4 reps
3 sets 245 - 2 reps
1 set 245 - 1 rep
5 sets of 225 @ 2-5 reps.

Then my last 5 bench days after i do bench, i see how many times i can bench 135, mentally telling myself that i must do as much as last time or more, so i compete vs myself.
135 bench - 27 reps.

Then i do dips on the smith machine, so my palms face me and are infront of me. THese are more difficult than normal.

1 set, 10 reps.
1 set, weighted belt 35lbs, 10 reps
2 set, weighted belt, 50lbs, 8reps
3 set, weighted belt, 65lbs - 4 reps
1 set, 10 reps, no weight.

Incline bench:
2 sets - 6 reps 135
2 sets 4 reps 155
2 sets 5 reps 135

Inside grip incline bench:
4 sets 4-6 reps @ 135.

Deep skull crushers, i do skull crushers where i lay sideways so my feet are holding me up and the bench is perpendicular to me and my shoulders are laying across it. Then when i do the skull crusher, i go as far back as possible, close to the ground.

4 sets 6-8 reps, 100lbs.

Machine flys (dumbbell flys are uncomfortable for me).
1 set 200lbs @ 10 reps
4 set at 245lbs @ 5 reps (245 is the heaviest it goes to)
2 sets really slow @ 200, 2 reps.

i did 3 sets ( i don't really like them) of 4-6 reps w\a dumbell over head like a skull crusher where you stand and hold the dumbbell down behind your head. i did it with 60lbs, then 70 then 80 (1 set of each weight) and was like i'm over this.

then sometimes i'll mix in tricep pull down (palm facing or palm away).

Today was legs:
I did box jumps first, i slowly get to a height that's pretty tough to get, in all doing like 2-3 reps per set as i build up the height, then slowly lower the height as i fatigue, so maybe 20 jumps in total.

then i did seated front shoulder raises.
2 sets at 4-5 reps @ 50
2 sets at 2 reps @ 55lbs
2 sets at 2-3 reps @ 50lbs
2 sets at 4-5 reps @ 45lbs

Then i did upside down shrugs from rings. I invert myself on some rings so i'm upside down and do 6-10 shrugs. i did about 5 sets of these. They're fun, your core is engaged to keep you balanced, n i bet i look cool ha.

Military press
1 set @ 6 reps 135
2 sets @ 2-4 reps @ 155
2 sets @ 4-6 reps 135

Then i did a stupid amount of calfs. I forgot i did this same calf workout on yesterday too bc i'm working this weird idea that my calves feel fresh every time when i lift, so i'm trying for the next 7 days to do calves every day to see if they will die or not, this was my workout.

Thursday calves (yesterday)
I did the seated calf machine, where the bar goes over your quads and you sit down.
The one at my gym can hold up to 8 45lb plates on it.

- 1 set @ 6 plates, 6-8 reps
- 3 sets @ 8 plats - 2 reps
- 4 sets @ 8 plates (i hooked a weight belt to it and added 65 additoinal pounds) 1 rep
- 3 set @ 8 plates - 1 rep
- 2 sets @ 7 plates - 2 reps
- 1 sets @ 6 plates. 3-5 reps
- 1 set @ 5 plates - 6-8 reps
- 3 set @ 4 plates (1 footed) 1 - rep
- 2 sets @ 3 plates( 1 footed) -4-6 reps

For today (i'm weird and i actually belong to two gyms) i used my other gym bc i like doing calf work on the leg press machine

Leg press calf raises
1 set (first i went super high volume) - 12 total 45's 30 reps
1 set 16 total 45's - 8 reps
1 set 18 total 45's - 6 reps
1 set 20 total 45s - 6 reps
1 set 22 total 45s - 6 reps
1 set 24 total 45s - 6 reps
1 set 20 total 45's - 6-8'ish reps
1 set 16 total 45s - 8 reps

it's awkaward having 24 total 45 pound plates. so then i dropped down (my lifetime max is 19 45lb weights on weach side, so 36 in total (so 1710lbs on it), i hadn't been working my calves recently but i wanted to get back up.

Then i did front shoulder raises, seated
1 set @ 50lbs - 4 reps
2 set @ 55lbs - 4 reps
1 set @ 50lbs - 3 reps

Seated leg extension:
i don't even remember the nubmers for these bc both gyms the machines are a bit diff. but similar as front shoulder raises, but with 10-15 reps in volume.

Same goes for seated leg curl.


then i should have done squats, but i didn't even thnk about it.


Then i also do abs semi frequentlgy, i do 8 sets of hanging pikes, i do usually 6-8 reps. I do wipers, 6 sets or so of 4-6 reps, i hang up side down and bring my feet down to my hand level and use my abs to push my body back into a straight line. they're kind of fun and a lil challening. and then i do side leans w\a dumbell 4 sets at like 80lbs at like 6-10 reps.