This log is to be criticized, commented on, and to be given advice. I’ve been lifting for about 3 years total now and for about the past 2 years have stuck with reps in the 4 -8 range for main lifts and 8 - 12 reps for assisting lifts. Generally I would only lift 1 body part per session once a week. I am seeing if lifting each body part 2x a week will make a difference. I am currently on a split like this:
* Originally taken from BiggerGuns
Mon: Chest/Shoulders/Triceps
Weds: Legs/Back/Biceps
Fri: Chest/Shoulders/Triceps
Sat: Back/Legs/Biceps
Wed 12/05
Squat * these were to roughly parallel
265 x 7
275 x 4
270 x 5(3)
Hack Squats
245 x 9
255 x 7(2)
Calf Raises
135 x 10(10) *15 sec rest b/w sets, really burns the calves & good stretch standing on 2 25lb plates
Pull Up
Bw x 10(3)
Seated Cable Rows
80 x 12
95 x 10
105 x 9
BB Shrugs
135 x 15(3) *really tried to use JUST traps & no arms
Ez Bar Preacher Curl
80 x 12
90 x 7
85 x 8
Reverse BB Curl
75 x 12
80 x 10(2)
* Side notes: I lift in my basement by myself with limited equipment. I have to come up with different items to use for my lifts like the wood beam in my basement for pull ups which I can’t even wrap my fingers around and saw horses for dips. So please don’t recommend any machines I should be using or fancy equipment. BB/DB/Pulley is all I have.
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