a typical week

[insaiyan93]

Just doing this for fun and because it's crazy how small the number of posts in this section is.
This is just what a standard week for me might look like, of course I never have truly "typical" weeks as I never do the same workout two weeks in a row, I'm either switching exercises, order of exercises, mixes between dumbbells and barbells, different grips, etc.

Monday: chest and back

1st exercise: flat barbell bench superset (SS) with bent over barbell rows x 4 sets

2nd exercise: incline barbell press SS with lat pulldowns x 4 sets

3rd exercise: cable crossover SS with cable seated rows x 4 sets

4th exercise: incline flys SS with one armed dumbbell rows

5th exercise: lighter deadlifts for higher reps maybe like 4 sets at 225 lbs for 15-20 reps.

Tuesday:legs

1st: squats x 6 sets

2nd: seated calf raise 6 sets x 40 reps

3rd: giant set leg extensions, hamstring curls, standing calf raise x 4 sets to failure

4th: straight leg deadlifts 6 sets × 8-12 reps

Wednesday: biceps triceps forearms

1st: close grip bench SS with decline dumbbell curls x 4 sets

2nd: decline skull crushers SS with straight barbell preacher curls x 4 sets 8-12 reps

3rd: seated triceps extensions with single dumbbell (heavy) SS with standing barbell curls with ez curl bar x 4 sets 10-15 reps

4th: rope triceps push downs SS with heavy cross body hammer curls x 4 sets to failure

5th: reverse curls

6th: wrist curls

thursday: Deadlifts abs

This is the day I do all my heavy deadlift ing I will devote about an hour to it.

1st: deadlifts. Bunch of singles with my max, and a bunch of heavy triples and doubles. Then a few sets of 6-8 at like 315

2nd: weighted crunch machine 6 sets to failure

3rd:decline situps 6 sets to failure

friday: shoulders and biceps

1st:seated barbell shoulder press SS with straight bar curls x 4 sets

2nd:standing lateral raise SS with concentration curls x 4 sets

3rd:heavy barbell shrugs x6 sets

4th: reverse peck deck SS with preacher curl machine x 4 sets to failure

5th:squats( I know I said shoulder and biceps but I like to squat and deadlift twice a week and this is the day I get my second squat session in )


Well thats about it. Now the exercises I didn't give a specific rep range or said "to failure" its because on those I usually start out with a heavier weight and do as many as I can then drop the weight and go to failure again and so on and so forth so I might get anywhere from 12 to 20 reps on those depending on the exercise and the weight I started with.

So thanks for reading if you made it this far. Feel free to comment or ask any questions.

 

[Demondosage]

My typical week? Man I couldn't even tell ya, pretty instinctive at this point. Currently I'm hitting each muscle group twice/wk and training lighter to let my body recover some. But every once in awhile I still go heavy if I'm feeling it, today was 5 plates/side on incline hammer strength press. As far as deadlifting every week, no way I can do max attempts any more than once/month. Out of any of the powerlifting moves, deads are what completely wipes me out...I'm a walking zombie the next couple days after deadlifting heavy

 

[insaiyan93]

My typical week? Man I couldn't even tell ya, pretty instinctive at this point. Currently I'm hitting each muscle group twice/wk and training lighter to let my body recover some. But every once in awhile I still go heavy if I'm feeling it, today was 5 plates/side on incline hammer strength press. As far as deadlifting every week, no way I can do max attempts any more than once/month. Out of any of the powerlifting moves, deads are what completely wipes me out...I'm a walking zombie the next couple days after deadlifting heavy

Haha yeah I feel ya, I usually don't have anything in particular planned when I go, I kind of decide as I go depending on what I did the week before and whatnot. I always go heavy just cuz I'm there to have a good time and unwind and I just don't enjoy myself when I lift light. As for the deads, I may get to that point but right now my max is only 425 so I'm not exactly moving a whole lot of weight yet haha

 

[Demondosage]

Haha yeah I feel ya, I usually don't have anything in particular planned when I go, I kind of decide as I go depending on what I did the week before and whatnot. I always go heavy just cuz I'm there to have a good time and unwind and I just don't enjoy myself when I lift light. As for the deads, I may get to that point but right now my max is only 425 so I'm not exactly moving a whole lot of weight yet haha

I really have to force myself to train lighter, when I walk in the gym it's like a light switch gets turned on and I want to train heavy. But I went so damn hard for so long last year that it was just time for a break, so really going for pump lately. With the deadlifting, I used to do it every week myself, once you climb to 500 lbs then things will change, recovery becomes hard

 

[insaiyan93]

I really have to force myself to train lighter, when I walk in the gym it's like a light switch gets turned on and I want to train heavy. But I went so damn hard for so long last year that it was just time for a break, so really going for pump lately. With the deadlifting, I used to do it every week myself, once you climb to 500 lbs then things will change, recovery becomes hard

Yeah I would imagine so once you start getting up there. I'll adjust accordingly when the time comes. As far as the pump thing I definitely try and go for that also, that's why I do alot of drop sets so I can go heavy and still get into that higher rep range.

 

[Demondosage]

used to train exactly that way myself, and sometimes still do. Sounds like you know your body man, keep up the good work

 

[insaiyan93]

Thank ya sir! And to you as well.