The Daily Grind – 11th Edition

flatwhite Muscle Gain, Tall Lifter, Training, Training Log 0 Comments

Building the volume up…
Last week saw me move to 5 days a week.
The split was as follows:

Mon – Upper

Tues – Lower

Wed – Shoulders & Arms

Thurs – Lower

Fri – Upper

Monday and Tuesday were the two heavier days. The additional session on Wednesday allows me to hit my shoulder and arms a third time each week and give them some much needed extra attention.

Here is the full rundown:

Monday –

A Bench Press, 1×1, 2×6, 1×5, (wanted 3×6  after the single, but could only get 5 on the final set – I did a set of 12 band pull-aparts between each set)

B Low Incline DB Bench, 3×10

C Neutral Narrow Low Rows, 3×8

D Chins, 8/7/6

E DB Lateral Raises, 2×12, 2×9 (when I get 4×12 I will go up in weight)

F1 Rope pressdowns, 2×12, 11, 9 (slow & controlled with a good squeeze)

F2 EZ bar preacher curls, 3×12, 1×10 (gotta get 4×12 next week)

Tuesday

A Deadlift, 1×1 (4 warm ups sets before this)

B Deadstop Legpres, 4×6

C Leg Extensions, 3×10

D Lying Leg Curls, 8, 8, 6, 8 (dropped weight for final set)

E BB RDLs, 10, 10, 8

F Legpress Calf Raise, 4×10

Wednesday (no more Hump Day this is Pump Day!)

A Plate Loaded Machine Shoulder Press, 8, 7, 7

B BB Upright Rows, 12, 10, 12 (had to drop weight on final set)

C Lees Lateral Raise (named hese after seeing Damina Lees do them. Essentially a lateral raise with pronated grip and elbows bent – felt good!), 3×12 (but had to go lighter for sets 2 & 3)

D Machine Reverse Flyes, 20, 20, & 16

E1 Smith Machine Close Grip Bench, 1×10, 1×14, 1×11

E2 BB reverse curls, 14, 14, 11

F1 decline DB skullcrushers, 14, 10, 11

F2 incline DDB curls, 14, 9, 14

G1 rope French press, 10, 9, 9

G2 db hammer curls, 14, 14, 12

On all the arms supersets I kept rest very short. Went from straight from the first exercise straight into the second and then took 30s rest before going again. This resulted in a wicked pump and some extremely light weights being thrown around.

Thursday

A Hack squats, 3×12 (horrible)

B Lying Leg Curls, 3×12

C 45 degree back extensions, 4×12

D Leg Extension, 15, 15, 10, 15 (final set lighter to hit reps)

E Machine Calf Press, 4×12 & 1×10 (just couldn’t got the 12 on the final set)

Friday

A Bench, 2×10, 7 & 6 (gassed out fast here!)

B DB shoulder press, 12, 10, 8 (need to better at these)

C Machine Incline Press, 12, 12, 10

D Machine Flyes, 15, 15, 12

E Lat Pulldowns, 12, 12, 9

F Pronated Seated Rows, 12, 12, 10

G1 seated DB bicpes curls, 15, 15, 12, 10

G2 Rope Pressdowns, 15, 15, 15, and…12

H Machine rear delt flyes, 15, 15, 10

I Machine lateral raise, 15, 15, 10

Another week in the books. Only another 8 weeks of training of the year left. Make them count!

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