Thread: Sensitivenips Training Journal

Friday
Chest, Back, & Traps
Incline:
185 x 10
225 x 8 [Spot]
245 x 4 [Spot]
DB Incline [Angled Grip]:
70 x 10
80 x 10
100 x 8
DB Flat Fly's:
50 x 10
60 x 10
70 x 8
Palms In Wide Grip Lats:
80 x 10
100 x 10
120 x 10 [Spot]
Bent Over Plate Loaded Machine Wide Grip Rows:
90 x 10
125 x 10
150 x 10
Push Downs Using Rope & Reverse Grip Smith Shrugs:
32.5 x 10 & 180 x 10
42.5 x 10 & 180 x 10
52.5 x 10 & 180 x 10
Cardio: 30 minutes
Completion Time: 1 hr 25 min.

Sunday
Legs
Cable Squats [Feet Close]:
180 x 10
240 x 10
300 x 10
Single Leg Press:
90 x 10
135 x 10
180 x 10
Hip Abduction:
140 x 10
180 x 10
210 x 10
Lying Leg Curls [Feet Close]:
90 x 10
110 x 10
130 x 8
Seated Calf Raises [Heels In]:
4 x 45 x 15
Seated Cable Calf Raises [Feet Close]:
4 x 150 x 15
Cardio: 30 minutes
Completion Time: 1 hr 30 min.

Originally Posted by WidowMaker

hey sens when you get done with this training cycle if you would try to drop off on some of the volume I guarantee you will add more mass and strength to your work and like the outcome IMHO.
Training looks really great for the volume your doing and the work you're applying.

What would you recommend e.g. less exercises per muscle group? I actually am changing my workout plan for the next 2 months, so I am interested in any suggestions.

i got your pm and i'll put you together a leg routine based on what i see here that will have you callin the paramedics when you done.
I personally train each session til i have to sit down or lay on the floor to regroup for a minute.

Monday
Shoulders
Smith Military Press
155 x 10
175 x 10
185 x 8
135 x 20
Seated Side Delts [Drop Set]:
20 x 12 & 10 x 12
30 x 12 & 20 x 12
30 x 10 & 20 x 11
Cable Front Delts [Drop Set]:
25 x 12 & 15 x 12
30 x 12 & 15 x 12
35 x 12 & 20 x 10
Seated Bent Over Rear Delts [Drop Set]:
20 x 12 & 10 x 12
25 x 12 & 15 x 12
30 x 12 & 20 x 12
Seated Cable Rear Delts [Drop Set]:
120 x 12 & 80 x 12
140 x 12 & 90 x 12
160 x 11 & 100 x 10
Cardio: 30 min
Completion Time: 1hr 35 min
The 2 rear delt exercises at the end were meant to be supersetted, but I was so exhausted after the front delt laterals that I ended up not paying attention to my own routine and doubled the workload of the last exercise by continuing with drop sets for both exercises.

3 day split is over, now back to one muscle group per week...except for shoulders and tris bc I hate my shoulders and tris, and I want them to pay for the hatred they are causing me.

Tuesday
Arms
Rope Pushdowns:
22.5 x 20
2 x 32.5 x 20
Skulls:
2 x 115 x 10
1 x 115 x 8.5
1 x 75 x 20
Underhand Cable Pushdowns [Drop Sets]:
2 x 42.5 x 12 & 22.5 x 12
1 x 52.5 x 12 & 32.5 x 12
Weighted Bench Dips:
2 x 70 x 12
80 x 12
BB Curlz:
3 x 95 x 10
1 x 65 x 20
DB Curlz:
35 x 8
40 x 8
45 x 8
Plate Loaded Preachers:
3 x 70 x 12
EZ Curlz:
25 x 75
Cardio: 30 min
Completion Time: 1 hr 45min

^^^^^^No problem brother. Enjoy and don't worry about your little mix up. You'll do just fine.

Friday
Chest & Shoulders
DB Incline:
80 x 10
90 x 10
105 x 6
DB Flat:
90 x 10
100 x 10
110 x 6
80 x 20
DB Incline Fly's:
45 x 10
50 x 10
55 x 10
35 x 20
Seated Side Delts [Lean Forward]:
15 x 12
20 x 12
25 x 12
Cable Front Delts:
25 x 12
30 x 12
35 x 12
Cardio: 30 min
Completion Time: 1hr 15min

Monday
Back & Traps
Plate Loaded Machine Bent Over Rows:
100 x 12
130 x 10
145 x 8
70 x 20
Smith Rows Under Hand Grip:
185 x 10
205 x 10
225 x 8
135 x 20
DB Rows:
80 x 10
90 x 10
105 x 10
Cable Lats:
-Over Hand Grip: 60 x 10 & 30 x 10
-Palms In Grip: 80 x 10 & 40 x 10
-Under Hand Grip: 100 x 10 & 50 x 10
Reverse Grip Shrugs:
135 x 12
185 x 12
225 x 12
135 x 20
Cardio: 30 min
Completion Time: 1 hr 30 min