Ogre717 Groundhog Day Log

[Ogre717]

Did an hour of cardio on the bike earlier then worked shoulders.
4 sets of everything in the 8-12 range

lateral fly
upright row
pullups
over head press
weighted dips, (slingin 2 plates now)
shruggs

 

[Ogre717]

Started some direct Bicep work today because i feel they are lagging a bit in comparrison to shoulders and chest.
All exercises 4 sets 6-10 rep range increasing weight each set:
DB Hammer curls
Preachers
wide grip cable 21's
1 arm preachers
close grip 21's

got an outstanding pump and hardly pull my shirt over my head when i got back to the room.

so the new w/o split looks something like this:
Chest & Tri
Bi's
Legs
Rest
Back
Shoulders & Traps
Rest

Still doing an hr of cardio a day as well.

 

[AllTheWay]

it is good to give the bis a little love every now and again

i have found my bis have really liked the low weights and high reps. it has shaped and grown them better than the heavier weights ever did.

 

[Ogre717]

Ok so i decided to sleep in today and take an extra day off. I have been really tired lately woth all the preparation for leaving this shit hole (22 DAYS!). Due to some operational commitments I havnt been able to take a day off work in almost 3 weeks now so im a bit run down. I was considering a deload but its only been about 6-7 weeks since the last time i took almost a week off the gym, instead of a deload i decided to try shifting to just lifting every other day this week and getting a little extra sleep on the off days. I may still do some BW stuff at work tho, pullups/dips/pushups.

 

[Ogre717]

Holy crap, work had been crazy lately, leaving me feeling seriously wore out. So unfortunatly i have missed a few workouts this week. on the up side of things, i have been eating cleaner than ever and am looking leaner. Hopefully tonight goes as planned here at work and i will be able to sneak off to the gym for an hr or so to play catchup a bit.

oh, BTW 16 days 'til I com home!

 

[Ogre717]

Been slacking on keeping this log updated but I have been training same as always. talking a couple days off last week actually did me some good. It wasnt a full deload but gtetting the extra sleep did kinda recharde me. The last couple days i have been trying to do less volume and higher reps, the plan is to get used to this for a little while then transition into a true 5x5 or 6x6 by end of the year. BTW 10 DAYS LEFT HERE!

 

[Benchingover500]

finish strong & good luck on the last 10 days

 

[Halo]

Crush those 10 days bro!!! Almost home!

 

[Ogre717]

Surprise surprise, our flight home was pushed back again! I quit counting now. Ill let you all know when im waiting at the air terminal. Should be home the begining of Dec.

 

[Ogre717]

Traps feel really tight today. Worked back harder than normal yerterday as i wasnt on a schedule. I was able to lift as long as i wanted too. 4 sets of everything in the 8-10 range
BW wide grip pullups
reverse pec dec
Lat pulldowns
hammer grip pulldowns
seated rows
DB shruggs

Biceps felt like they were gonna pop.

 

[Starwind]

You get a better pump in your biceps doing back exercises then on arm day?

 

[Ogre717]

You get a better pump in your biceps doing back exercises then on arm day?

havnt worked arms directly in over a month now. Ill just throw a couple of bicep isolation movements in at the end of back day and a a couple tricep isolations on chest day allows me to split my week up differently.
currently working 4 days on 1 day off:

Chest/tri
Back/Bi
legs
Shoulders
OFF