Rebuilding The WaveRider log

[TheWaveRider420]

Starting this new log because gyms just reopened a few weeks ago and I started back on the PHUL workout after not being in the gym for a couple months due to lockdown.

Link to routine:

Power Hypertrophy Upper Lower (P.H.U.L.) Workout

Build both size and strength in this 4 day split based around basic compound movements. Get the best of both worlds with bodybuilding and powerlifting.

www.muscleandstrength.com

 

[TheWaveRider420]

Monday, June 1 2020
Upper Power:
* Bench Press
185x5
185x5
185x5
185x5
* Incline DB Press
50x10
50x10
50x10
50x10
* Bent-Over Row
135x5
135x5
135x5
135x5
* Lat Pulldown
90x10
90x10
90x10
90x10
* Overhead Press
95x8
95x8
95x5
* Barbell Curls
45x10
45x10
45x10
* Skullcrushers
20x10
20x10
20x10

 

[TheWaveRider420]

Tuesday, June 2 2020
Lower Power
* Squat
185x5
185x5
185x5
185x5
* Deadlift
225x5
225x5
225x5
225x5
* Leg Press
90x15
90x15
90x15
90x15
90x15
* Seated Leg Curl
50x10
50x10
50x10
50x10
* Calf Press on leg press machine
90x10
90x10
90x10
90x10

 

[TheWaveRider420]

Thursday, June 4 2020
Upper Hypertrophy
* Incline Bench
135x12
135x12
135x12
135x8
* DB Flyes
10x12
10x12
10x12
10x12
* Hammer Strength Row
5x12
5x12
5x12
5x12
* One-Arm DB Row
50x12
50x12
50x12
50x12
* Seated Laterals
5x12
5x12
5x12
5x12
* Incline Curls
10x12
10x12
10x12
10x12
* Pushdowns
40x12
40x12
40x12
40x12

 

[TheWaveRider420]

Friday, June 5 2020
Lower Hypertrophy
* Front Squat
95x12
95x12
95x12
95x12
* Barbell Lunges
45x8
45x8
45x8
45x8
* Leg Extensions
50x15
50x15
50x15
50x15
* Seated Leg Curl
50x15
50x15
50x15
50x15
* Seated Calf Raise
45x12
45x12
45x12
45x12
* Standing calf raise
50x12
50x12
50x12
50x12

 

[TheWaveRider420]

Monday, June 8 2020
Upper Power
* Bench Press
190x5
190x5
190x5
190x5
* Incline DB Press
55x10
55x10
55x10
55x10
* Bent-Over Row
140x5
140x5
140x5
140x5
* Lat Pulldowns
100x10
100x10
100x10
100x10
* Overhead Press
100x5
100x4
100x5
* Barbell curl
55x10
55x10
55x10
* Skullcrushers
30x10
30x10
30x10

 

[TheWaveRider420]

Tuesday, June 9 2020
Lower Power
* Squat
195x5
195x5
195x5
195x5
* Deadlift
235x5
235x5
235x5
235x5
* Leg Press
140x10
140x10
140x10
140x10
140x10
* Seated Leg Curl
60x10
60x10
60x10
60x10
* Calf Press on leg press machine
140x10
140x10
140x10
140x10
* Cable Crunches
50x10
50x10
50x10
50x10
50x10
50x10
50x10
50x10
50x10
50x10

 

[TheWaveRider420]

Thursday, June 11 2020
Upper Hypertrophy
* Incline Bench
140x12
140x12
140x8
140x8
* DB Flyes
15x12
15x12
15x12
15x12
* Hammer Strength Row
15x12
15x12
15x12
15x12
* One-Arm DB Row
55x12
55x12
55x12
55x12
* Seated Laterals
10x12
10x12
10x12
10x12
* Incline Curls
15x12
15x12
15x12
15x12
* Pushdowns
50x12
50x12
50x12
50x12

 

[TheWaveRider420]

Friday, June 12 2020
Lower Hypertrophy
* Front Squat
105x12
105x12
105x12
105x12
* Barbell Lunges
50x9
50x9
50x9
50x9
* Leg Extensions
55x15
55x15
55x15
55x15
* Seated Leg Curls
60x15
60x15
60x15
60x15
* Seated Calf Raise
50x12
50x12
50x12
50x12
* Standing Calf Raise
60x12
60x12
60x12
60x12
* Hanging Knee Raises
BWx10
BWx10
BWx10

 

[TheWaveRider420]

Monday, June 15 2020
Upper Power
* Bench Press
195x5
195x5
195x5
195x5
* Incline DB Press
60x10
60x10
60x10
60x10
* Bent-Over Row
145x5
145x5
145x5
145x5
* Lat Pulldown
110x10
110x10
110x10
110x10
* Overhead Press
85x8
85x8
85x8
* Barbell Curl
65x10
65x10
65x10
* Skullcrushers
40x10
40x10
40x10

 

[TheWaveRider420]

Tuesday, June 16 2020
Lower Power
* Squat
205x5
205x5
205x5
205x5
* Deadlift
245x5
245x5
245x5
245x5
* Leg Press
180x15
180x15
180x15
180x15
180x15
* Seated Leg Curl
70x10
70x10
70x10
70x10
* Standing Calf Raise
70x10
70x10
70x10
70x10
* Cable Crunches
60x10
60x10
60x10
60x10
60x10
60x10
60x10
60x10
60x10
60x10

 

[TheWaveRider420]

Thursday, June 18 2020
Upper Hypertrophy
* Incline Bench Press
145x12
145x12
145x12
145x12
* DB Flyes
20x12
20x12
20x12
20x12
* Hammer Strength Row
25x12
25x12
25x12
25x12
* One-Arm DB Row
60x12
60x12
60x12
60x12
* Seated Lateral Raises
15x8
15x8
15x8
* Incline Curls
20x12
20x12
20x12
20x12
* Pushdowns (v-bar attachment)
60x12
60x12
60x12
60x12

 

[TheWaveRider420]

Friday, June 19 2020
Lower Hypertrophy
* Front Squat
115x12
115x12
115x12
115x12
* Barbell Lunges
55x10
55x10
55x10
55x10
* Leg Extensions
60x15
60x15
60x15
60x15
* Seated Leg Curls
70x15
70x15
70x15
70x15
* Seated Calf Raises
55x12
55x12
55x12
55x12
* Calf Press on the leg press machine
180x12
180x12
180x12
180x12
* Hanging Knee Raises
BWx15
BWx15
BWx15

 

[TheWaveRider420]

Monday, June 22 2020
Upper Power
* Bench Press
200x5
200x5
200x5
200x5
* Incline DB Press
65x6
65x6
65x6
* Bent-Over Row
150x5
150x5
150x5
150x5
* Lat Pulldown
120x10
120x10
120x10
120x10
* Overhead Press
90x8
90x8
90x8
* Barbell Curls
70x10
70x10
70x10
* Skullcrushers
45x10
45x10
45x10

 

[TheWaveRider420]

Tuesday, June 23 2020
Lower Power
* Squat
215x5
215x5
215x5
215x5
* Deadlift
255x5
255x5
255x5
255x5
* Leg Press
230x15
230x15
230x15
230x15
230x15
* Seated Leg Curl
80x10
80x10
80x10
80x10
* Calf Press on Leg Press Machine
230x10
230x10
230x10
230x10
* Cable Crunches
65x10
65x10
65x10
65x10
65x10
65x10
65x10
65x10
65x10
65x10

 

[TheWaveRider420]

Thursday, June 25 2020
Upper Hypertrophy
* Incline Bench
150x8
150x8
150x8
* DB Flyes
25x8
25x8
25x8
* Hammer Strength Row
35x12
35x12
35x12
35x12
* One-Arm DB Row
65x12
65x12
65x12
65x12
* Seated Laterals
15x9
15x9
15x9
* Incline Curls
25x8
25x8
25x8
* Pushdowns
70x12
70x12
70x12
70x12

 

[TheWaveRider420]

Friday, June 26 2020
Lower Hypertrophy
* Front Squat
125x12
125x12
125x12
125x12
* Barbell Lunges
65x8
65x8
65x8
* Leg Extensions
65x15
65x15
65x15
65x15
* Leg Curls
80x15
80x15
80x15
80x15
* Seated Calf Raise
60x12
60x12
60x12
60x12
* Standing Calf Raise
80x12
80x12
80x12
80x12
* Hanging Knee Raises
BWx20
BWx20
BWx20

 

[TheWaveRider420]

Monday, June 29 2020
Upper Power
* Bench Press
205x5
205x5
205x5
205x4
* Incline DB Press
65x10
65x10
65x6
* Bent-Over Row
155x5
155x5
155x5
155x5
* Lat Pulldown
130x10
130x10
130x10
130x10
* Overhead Press
95x8
95x8
95x8
* Barbell Curls
75x10
75x10
75x10
* Skullcrushers
55x10
55x10
55x10

 

[TheWaveRider420]

Tuesday, June 30 2020
Lower Power
* Squat
225x5
225x5
225x5
225x5
* Deadlift
265x5
265x5
265x5
265x5
* Leg Press
270x15
270x15
270x15
270x15
270x15
* Seated Leg Curl
90x10
90x10
90x10
90x10
* Calf Press on the leg press machine
270x10
270x10
270x10
270x10
* Cable Crunches
70x10
70x10
70x10
70x10
70x10
70x10
70x10
70x10
70x10
70x10

 

[TheWaveRider420]

Wednesday, July 1 2020
Cardio
* 30 min bike
1st 5 min lv1
5min to 10min lv2
10min to 15min lv3
15min to 20 min lv4
20min to 25min lv5
25min to 30min lv6