Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Rebuilding The WaveRider log

TheWaveRider420

TheWaveRider420

New member
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:
Invalid Link Removed
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
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
 
You must log in or register to reply here.
Back
Top