WEEK OF DECEMBER 17
Sunday: Full Body
Back Squat: 5x5
Bench Press: 5x5
Weighted Pull Ups: 5x6
Dumbbell Shoulder Press: 5x8
Comments: Tend to always start my weeks with a full body workout. The 5x5 back squats was my first day going heavy on squats in months. I've been dealing with low back pain for the past 2 years. I was able to perform the heavier sets but felt the low back pain flare up in the following days. Not sure how much I'll keep up the heavy squats. For the shoulder presses, I find that my shoulders respond best to higher reps, so 8 is on the lower side of a high rep range while still being able to push a challenging weight.
Monday: Chest/Shoulders
Bench Press: 3x10
Dumbbell Shoulder Press: 3x10
Machine Flies: 3x10
Dumbbell Side Raises: 3x12
Tricep Extensions: 3x10
Dips: 4x25
Comments: Even though I just did some bench and shoulder presses the day before, the lower volume didn't really cause too much soreness so I felt comfortable enough to hit a push day on this day. Kept the volume higher and weights slightly lighter to mix up the training. Last 2 reps of every set are still very challenging though.
Wednesday: Legs
Stiff Leg Deadlifts: 3x10
Leg Curls: 3x10
Leg Extensions: 3x10
Single Leg Leg Press: 4x8
Back Squat: 4x10
Comments: Volume leg day. Haven't hit full leg days in some time now since I've been mostly doing full body workouts and was focused on distance running for a few months. Back squats at the end of my workout feel really good to me, give it a shot.
Thursday: Back / Biceps
Pull Ups: 200 Reps
Comments: This was a home workout using a pull up bar from amazon. I mixed grips every few sets and tried to stick to sets of 10, but sometimes did sets of 5. Rest periods were between 45-90 seconds depending on fatigue. I'll do a high rep home workout like this if I can't make it to the gym.