Articles Exercise Nationals 2017 Videos

Training Log Aug-Sep

Split​ ​Overview

  • Back/rear and side delt
  • Chest/tris/bis
  • Deadlift/hams/nut-sack
  • Back/bis
  • Delts
  • Arms
  • repeat

Split​ ​daily

Back/rear​ ​and​ ​side​ ​delt

  • 1 nautilus row
  • 2 nautilus single-arm pull down
  • 3 barbell rows
  • 4 lying cuff lateral raises
  • 5 prone DB rear delt

Chest/tris/bis

  • 1 incline DB
  • 2 high incline smith (reverse bands)
  • 3 cuff seated triceps extensions
  • 4 single-arm DB preacher

Deadlift/hams/nut-sack

  • 1 deadlifts
  • 2 single-leg leg curls
  • 3 Seated leg curls

Back/bis

  • 1 Hammer “step back” row
  • 2 Hammer pull-down
  • 3 prime extreme row
  • 4 Seated “incline” cable curls

Delts

  • 1 DB military press
  • 2 lying cuff lateral raises
  • 3 reverse pec dec

Arms

  • 1 single-arm DB preacher
  • 2 cuff seated triceps extensions

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8-9-17​ ​Deadlift/hams/nut-sack

  • 1 deadlifts – 455X6
  • 2 single-leg leg curls – 70X4-6
  • 3 Seated leg curls – 190X8

8-10-17​ ​Back/bis

  • 1 Hammer “step back” row – 205X6-8
  • 2 Hammer pull-down – 135X5-8
  • 3 prime extreme row – 225X4
  • 4 Seated “incline” cable curls – 27.5X8-9

8-11-17​ ​Delts

  • 1 DB military press – 52.5K X 6
  • 2 lying cuff lateral raises – 35X6-8
  • 3 reverse pec dec – 240X6-8

8-12-17​ ​Arms

  • 1 single-arm DB preacher – 21K X 6-7, 18K X 7-8, 15K X 9-10
  • 2 cuff seated triceps extensions – 42.5 X 7.5, 37.5 X 10, 32.5 X 15

8-13-17​ ​Back/rear​ ​and​ ​side​ ​delt

  • 1 nautilus row – 200 X 5-7, 135 X 8-11
  • 2 nautilus single-arm pull down – 180 X 4-6, 135 X 8-10
  • 3 barbell rows – 275 X 4-6, 225 X 8-10
  • 4 lying cuff lateral raises – 35 X 6-8, 27.5 X 7-10
  • 5 prone DB rear delt – 10K X 5-10, 6K X 10-15

8-14-17​ ​Chest/tris/bis

  • 1 incline DB – 55K X 7-9
  • 2 high incline smith (reverse bands) – 325 X 4-6, 275 X 7-10, 245 X 7-9
  • 3 cuff seated triceps extensions – 42.5 X 6-7
  • 4 single-arm DB preacher – 21K X 6-8

8-15-17​ ​Deadlift/hams/nut-sack

  • 1 deadlifts – 495 X 6
  • 2 single-leg leg curls – 75 X 5-8
  • 3 Seated leg curls – 200 X 6-8, 160 X 8-10

8-18-17​ ​Arms

  • 1 single-arm DB preacher – 21.5K X 6-8 (5-8 on left), 18K X 9-10 (left 8-10), 15K X
    11-12
  • 2 cuff seated triceps extensions – 42.5 X 9-10, 37.5 X 13, 32.5 X 15

8-19-17​ ​Back/rear​ ​and​ ​side​ ​delt

  • 1 nautilus row – 205 X 6-9, 160 X 7-11
  • 2 nautilus single-arm pull down – 180 X 5-6, 135 X 10-11
  • 3 barbell rows (overhand) – 275 X 6-8
  • 4 lying cuff lateral raises – 35 X 8-10
  • 5 prone DB rear delt – 10K X 5-10, 6K X 10-15

8-20–17​ ​Chest/tris/bis

  • 1 incline DB – 57.5 X 7-8
  • 2 high incline smith (reverse bands) – 325 X 6-7, 275 X 7-9, 275 X 6-7
  • 3 cuff seated triceps extensions – 45 X 5-6
  • 4 single-arm DB preacher – 22K X 5-7

8-21-17​ ​Deadlift/hams/nut-sack

  • 1 deadlifts – 525 X 7
  • 2 single-leg leg curls – 75 X 6-9
  • 3 Seated leg curls – 205 X 6-10, 170 X 8-11
  • 4 reverse band hack – 6 plates (big grey bands) X 7

8-23-17​ ​Delts

  • 1 DB military press – 55K X 7, 42.5K X 11
  • 2 lying cuff lateral raises – 35 (plus 2.5) X 7-8, 27.5 X 10, 20 X 14
  • 3 reverse pec dec – 240 X 7-11, 180 X 10-11
  • 4 45 calf – 5 plates X

8-24-17​ ​Arms

  • 1 single-arm DB preacher – 22K X 6-7 (5-7 on left), 19K X 8-9 (left 8-9), 16K X 9-10
  • 2 cuff seated triceps extensions – 45 X 7, 40 X 9, 35 X 14
  • 3 DB wrist curl – 20K X 12

8-25-17​ ​Back/rear​ ​and​ ​side​ ​delt

  • 1 nautilus row – 210 X 6-9 (stay at this weight), 160 X 8-12, 135 X 8-10 (don’t keep this
    next week)
  • 2 nautilus single-arm pull down – 185 X 5-7, 140 X 9-10
  • 3 trap bar rows (bar 55) – 245 X 6-8
  • 4 lying cuff lateral raises – 35 (plus 2.5) X 7-10, 27.5 X 9-12, 20 X 12-14
  • 5 prone DB rear delt – 10K X 5-10, 6K X 10-15

8-26-17​ ​Chest/tris/bis

  • 1 incline DB – 60 X 6-8 (keep weight next week)
  • 2 high incline smith (reverse bands) – 335 X 5-6 (keep), 275 X 8-10, 245 X 8-10
  • 3 cuff seated triceps extensions – 45 X 6-7, 37.5 X 10-12
  • 4 single-arm DB preacher – 22K X 6-8, 18 X 9-10

8-28-17​ ​Deadlift/hams/nut-sack

  • 1 deadlifts – 555 X 5
  • 2 single-leg leg curls – 80 X 4-7 (keep for next week)
  • 3 Seated leg curls – 205 X 8-12, 175 X 8-11
  • 4 reverse band hack – 7 plates (big grey bands) X 8-11

8-29-17​ ​Back/bis

  • 1 Hammer “step back” row – 225 X 8-10 (move up)
  • 2 Hammer pull-down – 140 X 5-8 (go to 145), 115 X 6-8 (keep)
  • 3 prime extreme row – 225X 6-7 (keep), 180 X 10-12 (keep)
  • 4 Seated “incline” cable curls – 27.5 (plus drop down 5) X 9-10 (add one more drop
    down 5)

8-30-17​ ​Delts

  • 1 DB military press – 57.5K X5-7 (keep for next week), 45K X 8-10
  • 2 lying cuff lateral raises – 35 (plus 2.5) X 7-10 (keep), 27.5 X 9-11, 20 X 12-15 (keep
    all weights)
  • 3 reverse pec dec – 240 X 7-11 (add 5lbs), 180 X 9-11 (keep)
  • 4 45 calf – 5 plates X

8-31-17​ ​Arms

  • 1 single-arm DB preacher – 22K X 6-7 (on both arms), (no drop down sets this week)
  • 2 cuff seated triceps extensions – 45 X 8, (no drop down sets this week)
  • 3 DB wrist curl – 21K X 12

9-1-17​ ​Back/rear​ ​and​ ​side​ ​delt

  • 1 nautilus row – 210 X 6-10 (felt great, but stay at this weight), 160 X 6-10 (keep)
  • 2 nautilus single-arm pull down – 185 X 6-7 (up to 190), 140 X 9-10 (keep)
  • 3 DB rows – (first week switch to this) – 70K X 9-10 (right), 8-9 (left)
  • 4 lying cuff lateral raises – 35 (plus 2.5) X 8-10, 27.5 X 11-14, 20 X 13-15
  • 5 cable rear delt – 17.5 X 8-10

9-1-17​ ​Chest/tris/bis

  • 1 incline DB – 62.5 X 6 (keep weight next week)
  • 2 high incline smith (reverse bands) – 335 X 6 (up to 340), 275 X 9, 245 X 9
  • 3 cuff seated triceps extensions – 45 X 8 (last one was a little uggs)
  • 4 single-arm DB preacher – 22.5K X 5-6

9-3-17​ ​Deadlift/hams/nut-sack

  • 1 deadlifts – 585 X 7
  • 2 single-leg leg curls – 80 X 5-7 (keep for next week)
  • 3 Seated leg curls – 210 X 6-10 (keep next week), 175 X 8-10 (keep)
  • 4 reverse band hack – 7 plates (big grey bands) X 7

9-4-17​ ​Back/bis

  • 1 Hammer “step back” row – 235 X 7-9 (keep)
  • 2 Hammer pull-down – 145 X 5-6 (keep), 115 X 7-9 (keep)
  • 3 prime extreme row – 225X 6 (keep), 180 X 8-10 (keep)
  • 4 Seated “incline” cable curls – 27.5 (plus 2 drop down 5s) X 9-10 (keep), 22.5 X 11
    (keep)

9-5-17​ ​Delts

  • 1 DB military press – 57.5K X 4-5 (keep for next week)
  • 2 lying cuff lateral raises – 35 (plus 2.5) X8-11(maybe increase based off warmups),
    27.5 X 11-12, 20 X 14-15 (possibly move up all weights)
  • 3 reverse pec dec – 245 X 6-8 (5 added with pin) – keep next week, 180 X 11-12 (up 5)

9-6-17​ ​Arms

  • 1 single-arm DB preacher – 22.5K X 7 (on right), 6-7 on left), 19K X
  • 2 cuff seated triceps extensions – 45 X 9, 37.5 X 13
  • 3 DB wrist curl – 21K X 12

9-7-17​ ​Back/rear​ ​and​ ​side​ ​delt

  • 1 nautilus row – 210 X 6-10 (keep), 160 X 7-10 (keep)
  • 2 nautilus single-arm pull down – 190 X 5-7 (keep), 140 X 8-10 (keep)
  • 3 DB rows – (first week switch to this) – 72.5K X 6-8 (keep)
  • 4 lying cuff lateral raises – 35 (plus 5 on top) X 7-10 (keep), 27.5 X 10-14 (keep), 20 X
    12-18 (keep)
  • 5 cable rear delt – 17.5 (plus 5 drop down) X 5-8 (keep), 12.5 X 8-12 (keep)
    BFR

9-8-17​ ​Chest/tris/bis

  • 1 incline DB – 62.5 X 7 (move up)
  • 2 high incline smith (reverse bands) – 340 X 6-7 (up to 345), 275 X 10, 245 X 10 (up
    both)
  • 3 cuff seated triceps extensions – 45 X 8 (last one was a little uggs)
  • 4 single-arm DB preacher – 22.5K X 5-6

9-12-17​ ​Back/bis

  • 1 Hammer “step back” row – 235 X 8-10 (move up)
  • 2 Hammer pull-down – 145 X 5-8 (keep), 115 X 7-9 (keep)
  • 3 prime extreme row – 225X 6 (keep), 180 X 8-10 (keep)
  • 4 Seated “incline” cable curls – 27.5 (plus 2 drop down 5s) X 9-10 (keep), 22.5 X 11
    (keep)

9-13-17​ ​Delts

  • 1 DB military press – 57.5K X5 (keep for next week)
  • 2 lying cuff lateral raises – 35 (plus 5 plate on top) X 7-10 (keep), 27.5 X 12-14, 20 X
    17-18 (keep)
  • 3 reverse pec dec – 245 X 7-9 (5 added with pin) – keep next week, 180 X 11-12 (keep)

9-18-17​ ​Back/rear​ ​and​ ​side​ ​delt

  • 1 nautilus row – 210 X 7-9 (keep), 160 X 8-12 (keep)
  • 2 nautilus single-arm pull down – 190 X 5-7 (keep), 140 X 8-10 (keep)
  • 3 DB rows – (first week switch to this) – 72.5K X 6-8 (keep)
  • 4 lying cuff lateral raises – 35 (plus 5 on top) X 8-12 (keep), 27.5 X 13-14 (keep), 20 X
    15-16 (keep)
  • 5 cable rear delt – 17.5 (plus 5 drop down) X 8-12 (keep)

9-19-17​ ​Arms

  • 1 single-arm DB preacher – 22.5K X (6-8), 19K X 8-9
  • 2 cuff seated triceps extensions – 45 X 9, 37.5 X 11
  • 3 DB wrist curl – 21K X 12

9-20-17​ ​Back/rear​ ​and​ ​side​ ​delt

  • 1 nautilus row – 210 X 6-8 (keep), 160 X 8-12 (keep)
  • 2 nautilus single-arm pull down – 190 X 5-7 (keep), 140 X 8-10 (keep)
  • 3 DB rows – (first week switch to this) – 72.5K X 6-8 (keep)
  • 4 lying cuff lateral raises – 35 (plus 5 on top) X 8-12 (keep), 27.5 X 13-14 (keep), 20 X
    15-16 (keep)
  • 5 cable rear delt – 17.5 (plus 5 drop down) X 8-12 (keep)

9-21-17​ ​Chest/tris/bis

  • 1 incline DB – 65 X 5 (keep)
  • 2 high incline smith (reverse bands) – 345 X 4-5 (keep), 275 X 10, 245 X 10 (up both)
  • 3 cuff seated triceps extensions – 45 X 8 (last one was a little uggs)
  • 4 single-arm DB preacher – 22.5K X 5-6

9-23-17​ ​Deadlift/hams/nut-sack

  • 1 deadlifts – 610 X 5
  • 2 single-leg leg curls – 80 X 5-7 (keep for next week)
  • 3 Seated leg curls – 210 X 6-10 (keep next week), 175 X 8-10 (keep)
  • 4 reverse band hack – 7 plates (big grey bands) X 7

9-24-17​ ​Back/bis

  • 1 Hammer “step back” row – 235 X 8-10 (move up)
  • 2 Hammer pull-down – 145 X 6-8 (keep), 115 X 7-9 (keep)
  • 3 prime extreme row – 225X 7-8 (keep), 180 X 8-10 (keep)
  • 4 Seated “incline” cable curls – 27.5 (plus 2 drop down 5s) X 10 (up), 22.5 X
    10-11(keep)

9-25-17​ ​Delts

  • 1 DB military press – 57.5K X5 (skipped – feeling a bit beat up)
  • 2 lying cuff lateral raises – 35 (plus 5 plate on top) X 8-10 (keep) – followed with drop set
  • 3 reverse pec dec – 245 X 7-9 (5 added with pin) – keep next week, 180 X 11-12 (keep)

9-26-17​ ​Arms

  • 1 single-arm DB preacher – 22.5K X (5-6), 19K X 8-9, 17 X 9-10
  • 2 cuff seated triceps extensions – 45 X 8-10, 37.5 X 11-12, 30 X 16

9-20-17​ ​Back/rear​ ​and​ ​side​ ​delt

  • 1 nautilus row – 210 X 6-10 (keep), 160 X 11-12 (keep)
  • 2 nautilus single-arm pull down – 190 X 6-7 (keep), 140 X 9-11 (keep)
  • 3 DB rows – (first week switch to this) – 72.5K X 6-8 (keep)
  • 4 lying cuff lateral raises – 35 (plus 5 on top) X 8-12 (keep), 27.5 X 13-14 (keep), 20 X
    15-16 (keep)
  • 5 cable rear delt – 17.5 (plus 5 drop down) X 8-12 (keep)