Reds91's Training log

[Reds91]

Goals
Get down to 140-144lbs. Sittin at about 148 right now. Recomp for about a month. Then start a long slow bulk.

Diet
I get at least 150g of protein/day. ~60g fat and fill the rest with carbs. Around 1700 cals on workout days. 1600 on off days. And once a week/every 2 weeks will have a "cheat" day around 1800-1900.

Training
Currently on a 5 day split. This will change soon tho. Currently working out at home so there are some exercises I can't do. Looks like this for now..

Monday - Chest
Tuesday - Legs
Wednesday - Shoulders
Thursday - Rest
Friday - Arms
Saturday- Back
Sunday - Rest

I do 10 mins of cardio on workout days and that's it. And throw abs in every once in awhile.

Lifts
Some current maxes..

Bench - 215 x 1
Squat - 305 x 1
DL - 335 x 1
MP - 150 x 1

[Reds91]

Legs

Warm up
10 min jog

Squats
WU bar x 10
WU 135lbs x 5
WU 225lbs x 4

285lbs x 3 x 7 sets

DB lunges
20's x 10 x 5 sets

Leg ext.
105lbs x 8 x 3 sets

Lying leg curl
85lbs x 8 x 3 sets

[Reds91]

Shoulders

Warm up
10 min jog
RC warm up

MP
WU bar x 10
WU 75lbs x 5
WU 95lbs x 4

115lbs x 8 x 3 sets

DB upright row
35's x 8 x 3 sets

DB front raise
20's x 10 x 3 sets

DB side raise
15's x 12 x 3 sets

Rear delt raise
10's x 12 x 3 sets

[Reds91]

Arms

Warm up
10 min jog

BB curl
60lbs x 10 x 2 sets
70lbs x 8

DB skullcrushers
30's x 10 x 4 sets

DB curl
30's x 9,8,8

Tri. pushdown
65lbs x 8 x 4 sets

Preacher curl
50lbs x 10,10,9

OH DB ext.
45lbs x 8 x 4 sets

Few sets of crunches


Back will be on Sunday this week.

[Reds91]

Back

Warm up
10 min jog

Deads
WU 135lbs x 5
WU 225lbs x 5
WU 295lbs x 2

325lbs x 2 x 7 sets

BB row
WU bar x 10

120lbs x 10 x 5 sets

Wide grip pulldown
95lbs x 8 x 3 sets

Hammer grip pullups
16

[Reds91]

Chest

Warm up
10 min jog
RC warm up
Some push ups

Incline BB BP
WU bar x 10
WU 95lbs x 5

135lbs x 5 x 3 sets
145lbs x 5 x 3 sets

Flat DB BP
75's x 10 x 4 sets

Flat DB flyes
30's x 10,10,9

[Reds91]

Legs

Warm up
10 min jog

Squats
WU bar x 10
WU 135lbs x 5
WU 225lbs x 4

285lbs x 3 x 7 sets

BB hack squat
85lbs x 10 x 2 sets

Leg ext.
105lbs x 8 x 3 sets

Lying leg curl
85lbs x 8
90lbs x 8 x 2 sets

3 sets of crunches

3 sets of lying leg raises with 10lb DB


First time doing bb hack squat so was just getting form down today.

[Reds91]

Shoulders

Warm up
10 min jog
RC warm up

MP
WU bar x 10
WU 75lbs x 5
WU 95lbs x 4

115lbs x 8 x 2 sets
120lbs x 8 (PR +1 rep)

DB upright row
35's x 8 x 3 sets

DB front raise
20's x 10 x 2 sets
25's x 8

DB side raise
15's x 12 x 3 sets

Rear delt raise
10's x 12,13,13

[Reds91]

Arms

Warm up
10 min jog

BB curl
70lbs x 8 x 3 sets

DB skullcrushers
30's x 10 x 4 sets

DB hammer curl
40's x 8 x 3 sets

Tri. pushdown
65lbs x 8 x 4 sets

Preacher curl
45lbs x 11 x 3 sets

OH DB ext.
45lbs x 8 x 4 sets

3 sets of crunches

[Reds91]

Back

Warm up
10 min jog

Deads
WU 135lbs x 5
WU 225lbs x 5
WU 295lbs x 2

325lbs x 2 x 7 sets

BB row
WU bar x 10

120lbs x 10 x 4 sets
125lbs x 10

Wide grip pulldown
95lbs x 8 x 3 sets

Hammer grip pullups
17


Next week will be a deload. Will continue this routine but will be using about half the weight. Not sure what routine I'll be using after that. Suggestions are welcome. Looking for something 4x a week.

[Reds91]

Chest Deload

Warm up
10 min jog
RC warm up
Some push ups

Incline BB BP
WU bar x 10

75lbs x 5 x 6 sets

Flat DB BP
40's x 10 x 4 sets

Flat DB flyes
15's x 10 x 3 sets

[Reds91]

Legs & Shoulders DEload

Warm up
10 min jog
RC Warm up

Squats
WU bar x 10
WU 135lbs x 5

145lbs x 3 x 7 sets

BB hack squat
45lbs x 10 x 2 sets

Leg ext.
55lbs x 8 x 3 sets

Lying leg curl
45lbs x 8 x 3 sets

MP
WU bar x 10

60lbs x 8 x 3 sets

DB upright row
20's x 8 x 3 sets

DB front raise
15's x 10 x 3 sets

DB side raise
10's x 12 x 3 sets

Rear delt raise
5's x 12 x 3 sets

[Reds91]

Will be doing PHAT starting Monday.

[Reds91]

Back & Arms Deload

Warm up
10 min jog

Deads
WU 135lbs x 5

165lbs x 2 x 7 sets

BB row
WU bar x 10

65lbs x 10 x 5 sets

Wide grip pulldown
50lbs x 8 x 3 sets

Hammer grip pullups
10

BB curl
45lbs x 10 x 3 sets

Tri. pushdown
50lbs x 12 x 4 sets

[Reds91]

Upper body power day

Warm up
7 min jog

BB rows
WU bar x 10
WU 95lbs x 5

145lbs x 5 x 3 sets

Flat BB BP
WU bar x 10
WU 115lbs x 5
WU 145lbs x 5

195lbs x 4 x 3 sets

BB MP
WU bar x 10
WU 85lbs x 5

105lbs x 10
110lbs x 9
125lbs x 6

Pullups
bw x 10 x 2 sets

Chins
bw + 15lbs x 10,9

BB curl
60lbs x 10 x 3 sets

Tri. pushdown
70lbs x 7 x 3 sets


Good session today. The chins were supposed to be rack chins but couldn't find a place to do them in my home gym.

[Reds91]

Forgot to post this. Here is what my routine will look like for the next 10ish weeks..

Monday - Rest
Tuesday - Upper body power day
Wednesday - Lower body power day
Thursday - Rest
Friday - Back & shoulders hypertrophy day
Saturday - Lower body hypertrophy day
Sunday - Chest & arms hypertrophy day

[Reds91]

Lower body power day

Warm up
8 min jog

Squats
WU bar x 10
WU 135 x 5
WU 225 x 4

265 x 5
275 x 4
285 x 3

BB Hack squat
WU Bar x 10

95 x 10 x 2 sets

Leg Ext.
95 x 10 x 2 sets

RDL
WU bar x 10
WU 85 x 5

155 x 8 x 3 sets

Leg curl
75 x 10 x 2 sets


Great session. Really liking PHAT so far.

[Reds91]

Back & shoulders hypertrophy

Warm up
10 min jog

BB row
WU bar x 10

95lbs x 3 x 6 sets

Chins
12 x 3 sets

T-bar row
50lbs x 12 x 3 sets


And that was it. Had a major headache for the past 2 days and was just making it worse.

[Reds91]

Lower body hypertrophy

Warm up
10 min jog

Squats
WU bar x 10
WU 135lbs x 5

185 x 3 x 6 sets

BB hack squat
100 x 12,12,10

BB lunges
bar x 12 x 2 sets

Leg ext.
70 x 15
60 x 16
50 x 17

RDL
WU bar x 10
WU 85 x 5

135 x 10,10,12

Lying leg curl
65 x 12 x 2 sets

Single leg curl
25 x 17

[Reds91]

Chest & arms hypertrophy

Warm up
10 min jog
RC warm up

Flat BB BP
WU bar x 10

135lbs x 3 x 6 sets

Incline DB BP
50's x 12 x 3 sets

Hammer grip flat DB BP
50's x 14,12,12

Incline DB flyes
20's x 19,18

Preacher curl
45 x 12 x 3 sets

OH DB ext.
50 x 12 x 3 sets