Papa G's Routine

[Papa G]

Day 2 on new routine, Light LB Pull/UB Push:

Glute Bridges: 2x10xbw (warm up)
Stiff Leg Dead Lift: 12x135, 10x155, 10x155, 10x155
Seated Leg Curl: 15x12stack, 15x12, 15x12, 12x12
Flat BB Bench Press: 10x135, 12x135, 10x145
Incline DB Bench Press: 10x50, 10x50, 10x45
Pec Fly Machine: 15x46lbs, 15x46
BB Overhead Press: 10x75lbs, 10x75
Bent Over Lateral Raises: 12x20lbs, 12x20
Standing Calf Raises: 4x20x160/Leg Raises: 4x20xbw

Epic Fail: I completely forgot the 6 sets of triceps today.. absolutely ridiculous, I just realized it as I was logging the work out that I didn't do them. That explains why I was done in little over 45 mins instead of 1 hour. On the other hand, it looks like this split will really help me build some strength in my pecs, which were lacking.

Anyways, I got a couple of days off to recover now and then the real deal heavy days on monday and tuesday! See you then

 

[Samoan-Z]

Good sessions man you hit the reps dead on.

 

[Papa G]

Today was an awesome session for Heavy LB Push/UB Pull, I ate a lot all day and it paid off:

Squats: 10x135 (wu), 8x225, 8x245, 6x275, 7x255, 5x265
Leg Press: 8x490, 8x535, 8x580
OH Grip Bent Over Row: 10x135(wu), 8x155, 8x185, 8x155, 8x175
Single Hand DB Row: 4x 8x100lbs
Shrugs: 12x85, 12x90, 12x95, 12x100
Close Grip BB Curls: 8x75(wu), 8x95, 8x95, 7x95
Alternated DB curls: 7(each arm)x 40, 6x40, 6x40
Leg Raises: 3x 20xbw/Seated calf raises: 3x 15x140

The work out was hard to handle, when I got to do my super sets of abs and calves I cramped up so I am going to start on a glycogen loader and that should solve the problem. Today the work out lasted a little over 1 hour, prob 75 minutes, because the rest time between sets was longer. Pump was 8 or 9 out of 10 but I'm still working on getting 100% into this new routine.. Tomorrow Light UB Push/LB Pull

 

[Papa G]

Light UB Push/LB Pull:

Flat BB Press: 10x135, 10x155, 10x165, 10x155
Incline DB Press: 10x50, 10x55, 9x55
Pec Fly Machine: 15x10stack, 13x10
Over Head BB Press: 10x75, 10x75, 9x75, 10x65
E-Z Bar Skull Crushers: 10x75, 9x75, 9x65
Cable Push Down (rope): 12x8stack, 12x8, 14x6
Stiff Leg Deads: 10x135, 10x155, 10x185, 10x185
Glute Bridges: 12xbw, 15xbw, 15xbw
Leg Curls: 15x12stack, 15x12
Leg Raises: 4x 20xbw/ Standing Calf Raises: 4x 20x185

Today the pump was good, but the energy was a little low cause I had tennis practice earlier in the day. Tomorrow is off and friday I will hit Light UB Pull/LB Push