The Oak's Training Journal

[TheOak84]

bench press - 135x12, 185x5, 225x5, 275 - 3x5
incline - 135x12, 185x8, 205 - 2x6 (shitty, i got 225x14 once ...)
hammer decline - 275 - 2x8
skulls - 90 - 2x10 (1 min rests)
pressdown - 80x12, 130x8, 150x6, 170x6 (2 pulleys)
1 arm db ext - 30 - 2x8 (30 sec rests)
shrugs - 135x15, 185x12, 225 - 2x8 (1 sec rests)
db shrug - 65 - 3x12 (30 sec rests)
rear delt - 50 - 3x12 (30 sec rests)

 

[TheOak84]

deads - 135x12. 225x8, 315x5, 365x9 - new and unexpected PR
bb row - 135x10, 165x8, 185x6
t bar row - 110 - 1x8
close grip row - 70 - 1x12 (nice and controlled, worked on pinching shoulder blades and using lats, 3 sec negative)
machine row - 50 1x8 (same principals as above)
calf raise - 210 - 3x12, 150 - 1x20
single calf raise - 100 - 1x12
rear delt raise - 60 - 3x10

nice and brief, i actually modified my routine to this:

1 - quads/hams/back width/calf
2 - chest/tris/traps
3 - rest
4 - back thickness/calf/rear delt - optional rest
5 - delts/tris/bis
6 - rest
7 - repeat/optional rest

 

[TheOak84]

seated military - 95x12, 115x5, 135x3, 185x7 rest + 2 more

db military - 45x10, 60x8, 70x6, 80x6

side raise - 15x12, 20x10, 25x8 (slow and controlled)

close grip bench - 135x12, 185x5, 205x3, 225x9 rest + 2 more

dips - bwx10, bw+25x8, bw+45x6, bw+55x6

1 arm cable ext - 40x6,5,4,3,2,1 *this is a lil trick (a new way to change up something) i learned from a friend, i do 6 reos with right arm, 6 with left arm, 5 with right arm, 5 with left arm, and so on and so on all the way to 1 rep. i like it, i dont do it alot, maybe once a month.

 

[TheOak84]

yesterdays workout

squat - 135x12, 225x5, 275x3, 315x12 (pretty much till failure)
leg press - 2 plates x10, 3 plates x8, 4 plates x8, 5 plates x6 (concentrating on goin deep, and bringing hams into play)
leg ext - 90 2x15 (30 sec rests)
pullups - 3xfailure
close grip pulldown - 80x12, 100x10, 120x8
hammer lat pulldown - 1 plate x12
reverse curl - 75 3x12
hammer curl - 20, 25, 30 x 10
wrist curl - 3x12

todays work out

bench press - 135x12, 225x5, 245x3, 275x10 rest +1 and negative
incline - 135x10, 185x8, 205x8, 225x6
ahmmer decline - 2 platesx12, 2+10x10 2+25x8
skulls - 100 - 3x5
press down - 100x12, 150x10
shrugs - 135, 185, 225, 275, 315x8
rear delt raise - 70, 3x10
hypers - bwx10, 10x10, 25x10

i felt big after this work out, lol

 

[JKurz1]

How does you back width routine change???

 

[TheOak84]

How does you back width routine change???

what do u mean? like how do the exercises change?

 

[JKurz1]

Yeah, I meant, what does your width routine look like?

 

[TheOak84]

Yeah, I meant, what does your width routine look like?

oh, basically pulling movements, i like to start with chins, 3 sets till failure, then close grip pulldown 2-4 sets, then a machine movement, usually wide grip hammer pulldown 2 sets and thats basically it. dam, i gotta work back today, its been 4 days since my last encounter, 7 since i deadlifted. deads and rows today. actually, i need to ask u about diet, ill make a post after i work out. sorry about the name calling before, its easy to do that online.

later

 

[TheOak84]

i havent posted my last 2 work outs cuz i forgot what i did and what weights

but here is todays

seated military - 95x12, 135x10, 155x8, 185x8
db military - 55 - 2x8 (3 second negatvies)
machine press - 1x10 i think it was like 100 pounds i just put the pin in the middle
front raise - 20 - 2x8 - never really dont them but im gonna stick with them for about 8 weeks and see how it goes


close grip bench - 135x12, 185x8, 225x8, 245x8
pressdown - 50, 60, 75x10 (single pully system)
machine dip - 200 - 3x10 (i forgot my belt, i know i know)
i arm db ext - 20 1x15

kind of alot of work, but it took about 75 mins keeping all the rests about 1 minuet about 2.5 min on the heavy stuff.

i tried the db militaries a differnt way, i kept my elbows lined up with my body and my shoulder blades pinched, instead of eblows forward. it was harder, i couldnt use as much weight but i felt it alor more in my side delts, as well as front. good pump