This is what my training looks like lately

[NovaFlex]

Just started really tracking my training with this new app, fitnotes (love this thing)... anyhow, since I have a comprehensive list of what I've been doin day to day, I thought I'd post and get some input / criticism.

Keep in mind that I'm running DUP style training, and this is only 4 days out of an 8 day cycle (75% / 85%)


Shoulders:

** Overhead Press **
- 105.0 lbs x 10 reps
- 105.0 lbs x 10 reps
[30 sec rest between sets]
- 125.0 lbs x 10 reps
- 125.0 lbs x 6 reps

** Lateral Dumbbell Raise **
- 20.0 lbs x 12 reps
- 35.0 lbs x 10 reps
- 35.0 lbs x 8 reps
- 25.0 lbs x 12 reps

** Rear Delt Dumbbell Raise **
- 25.0 lbs x 12 reps
- 30.0 lbs x 12 reps
- 30.0 lbs x 12 reps

** Cable Face Pull **
- 120.0 lbs x 15 reps
- 150.0 lbs x 12 reps
- 180.0 lbs x 10 reps
- 130.0 lbs x 10 reps

** Arnold Dumbbell Press **
- 40.0 lbs x 10 reps
- 60.0 lbs x 6 reps
- 50.0 lbs x 8 reps
- 50.0 lbs x 8 reps

** 45lb Plate Row **
- 90.0 lbs x 12 reps [45 plate each hand]
- 90.0 lbs x 10 reps
- 90.0 lbs x 10 reps
- 90.0 lbs x 8 reps
- 90.0 lbs x 8 reps

** 45lb Plate Shrug **
- 45.0 lbs x 30 reps
- 45.0 lbs x 30 reps


Chest and Back:

** Deadlift **
- 315.0 lbs x 5 reps
- 405.0 lbs x 5 reps
- 405.0 lbs x 2 reps

** Flat Barbell Bench Press **
- 135.0 lbs x 12 reps
- 185.0 lbs x 8 reps
- 225.0 lbs x 3 reps
- 225.0 lbs x 3 reps
- 225.0 lbs x 3 reps
- 185.0 lbs x 8 reps

** Cable Crossover **
- 70.0 lbs x 12 reps
- 70.0 lbs x 12 reps
- 70.0 lbs x 10 reps
- 50.0 lbs x 15 reps

** Lat Pulldown **
- 150.0 lbs x 8 reps
- 135.0 lbs x 10 reps
- 115.0 lbs x 12 reps
- 115.0 lbs x 10 reps

** Barbell Row **
- 135.0 lbs x 10 reps
- 135.0 lbs x 10 reps
- 135.0 lbs X 8 reps
- 135.0 lbs X 8 reps

** Underhand Crossover **
- 30.0 lbs x 18 reps
- 40.0 lbs x 12 reps
- 40.0 lbs X 10 reps

Legs:

** Barbell Squat **
- 315.0 lbs x 3 reps
- 315.0 lbs x 5 reps
- 355.0 lbs x 4 reps
- 355.0 lbs x 3 reps
- 355.0 lbs x 3 reps
- 275.0 lbs x 6 reps

** Leg Press **
- 290.0 lbs x 10 reps
- 290.0 lbs x 12 reps
- 290.0 lbs x 12 reps
- 290.0 lbs x 10 reps

** Lying Leg Curl Machine **
- 90.0 lbs x 15 reps
- 90.0 lbs x 8 reps
- 90.0 lbs x 10 reps

** Stiff Legged Deadlift **
- 225.0 lbs x 8 reps
- 225.0 lbs x 8 reps
- 225.0 lbs x 10 reps
- 225.0 lbs x 8 reps

Arms:

** Rope Push Down **
- 70.0 lbs x 12 reps
- 70.0 lbs x 12 reps
- 100.0 lbs x 8 reps
- 100.0 lbs x 12 reps
- 100.0 lbs x 10 reps

** Dumbbell Curl **
- 30.0 lbs x 10 reps
- 30.0 lbs x 8 reps
- 30.0 lbs x 9 reps

** Cable Curl **
- 40.0 lbs x 10 reps
- 40.0 lbs x 10 reps
- 40.0 lbs x 8 reps
- 40.0 lbs x 8 reps

** Dumbbell Hammer Curl **
- 25.0 lbs x 8 reps
- 25.0 lbs x 10 reps
- 25.0 lbs x 5 reps [Half reps after set]
- 20.0 lbs x 15 reps [Both arms at once. +5 half reps]

** Dumbbell Overhead Triceps Extension **
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps
- 60.0 lbs x 12 reps
- 80.0 lbs x 8 reps
- 70.0 lbs x 10 reps
- 70.0 lbs x 10 reps

** Cable Straight Bar Pushdown **
- 120.0 lbs x 10 reps
- 120.0 lbs x 10 reps
- 120.0 lbs x 10 reps

 

[MindlessWork]

Dayummmm, the volume seems so crazy cray

You'll be crawling out of the gym when you are done...

 

[NovaFlex]

Dayummmm, the volume seems so crazy cray

You'll be crawling out of the gym when you are done...

Not really. Leg day and shoulders really get me though. And back only if I'm doing heavy deads

 

[MindlessWork]

Not really. Leg day and shoulders really get me though. And back only if I'm doing heavy deads

The heavy deads will really take the starch out of you lol.