Workout log

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    Workout log


    Day 1 heavy chest and light tricep

    Day 2 heavy back and light bicep

    Day 3 shoulders

    Day 4 legs

    Day 5 heavy triceps and chest for pump

    Day 6 heavy biceps and light back for pump

    I know this is an odd routine, and a lot of volume for someone all natural, I take whey protein, c4 pre workout and multivitamin but so far it's been working out great for me. I plan on keeping it up for a few more weeks and then scaling down to
    He volume to avoid overtraining. I will throw a day of rest in between any of the days of need be

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    Day 5 heavy triceps and chest

    Took one scoop of c4 before
    Incline hammer - 3 x 8-15 ( 180- 320lbs)
    Decline hammer- 3 x 10-15 ( 180-360)
    Dip hammer strength 4x 10-15 ( 180-300 lbs)
    V bar pull down- 3x 10-15
    Db overhead - 2 x 8-10 ( 75-90)
    2 scoops of whey protein afterwards
    30 minutes


    Day 6 heavy biceps and back

    C4 1 scoop
    Close grip lat pulldown staying upright trying to concentrate on biceps 4 x 8-15 ( 140-240)
    Seated db alternates- 4 x 7-15 ( 40-60)
    Cable straight bars 3 x 12-15 supersetted with
    Lat pulldowns 3 x 15-20
    High rows from lat machine 2 x 12-15
    Whey protein 2 scoops
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    Off day


    15 minute of interval training on elliptical, 5 minutes of planks and crunches with rope pull.

    Donkey calf machine- 4 x 20-25 (180,240,320, 400) half slow speed, three second negatives, and other half moderate speed.
    Standing calf machine - 3 x 20 ( 280,350,400)

    Felt great ready for chest tomorrow
    •   
       

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    Day 1 chest


    Cardio elliptical 10 minutes

    Flat db 4 x 10-15 (50-110 lbs)
    Incline hammer 3 x 8-12 ( 180-320)
    Wide hammer 3 x 15-20 ( 180)
    Flyes 3 x 15
    Tricep pulldown 2 x 12-15
    Rope pulldown 2 x 15
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    Back

    Lat pulldown 4 x 10-15 ( 140-240)
    T bar row 3 x 8-12 ( 90-225)
    Close grip row 2 x 10-12 ( 200-240)
    Close grip pulldown 2 x 10 ( 200)

    Straight bar preacher 2 x 10 ( 70-90)
    Db alt curl 2 x 10 (35-40)
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    Shoulders


    Bb upright row 4 x 12-15 (45-95)
    Side raise 2 x 10 20-25
    Front raise 2 x 10-12 (25-35)
    Rear flye 2x 10 (25-40)
    Shrugs hammer 3 x 10-22 ( 180-360)
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    Legs

    Leg press 5 x 20-15 ( 180-900)
    Leg extensions 4 x 12-20 ( 90-170)
    Trap bar deadlift 3 x 6-10 ( 135-315)
    Leg curl 3 x 10-15
    Lying leg curl 3 x 10-15
    Donkey calf 4 x 15-20 ( 180-400)
    Standing calf 3 x 15-20( 220-400)
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    My last day of this routine starting phat on Monday

    I did a day of just arms and shoulders to finish off the week before starting fresh

    3 x 10-12 front raise 25-40 lbs
    Side raise 3 x 10 20-30lbs
    Rear flye 3 x 10-12 25-45lbs
    Upright row superset with barbell press 3 x 10-12 80-100lbs
    Dumbell seat curl 4 x 7-12 30-65
    Close grip push up 4 x 15
    Preacher bar leaning over concentration 2 x 10 75-95 lbs
    Overhead extension seated with camber bar 3 x 12-15 75-115lbs
    Hammer curl 3 x 8-12 40-60lbs
    Dip hammer strength 3 x 12-15 190-300lbs

    Overall I enjoyed this routine nd would have kept it up but workout partner wanted a change up
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    First day of phat


    T bar rows 2 warm ups, then 3 x 6-8. 225-270 lbs
    Close grip pulldown 3 x 6-8. 220-230 lbs
    Wide grip pulldown. 3 x 8-10. 190-200 lbs
    Dumbell press 2 warm ups then 1st rep had bad shoulder pain couldn't finish
    Incline hammer 3 x 8-10. 270-320 lbs
    No shoulder due to pain
    Preacher bar seated. 3 x 6-8. 115- 135 lbs
    Triceps rope pulldowns shoulder too much pain for dips or close grip
  

  
 

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