This is week five of my 6 day push, pull, leg workout routine. We are still getting stronger week over week. Adding a little bit of weight or a few extra reps each lifting session.
I will say that I am starting to notice feeling a little run down. After 5 weeks for consistently training and pushing it in the gym, I am starting to notice that I want to sleep more, my motivation to workout is starting to deteriorate, and I am not recovering like I was durning week 1-4.
That said I don’t feel like I am ready for a deload week, yet. I will push through one more “building” week before I deload.
The increase in calories has been a life saver. I used the 3417 calorie meal plan for this week.
Disclaimer and more information:
This blog post is a log/diary of what I am doing for my nutrition and training. I am trying to put on some muscle and lose body fat. This goal is to record what I do each week and help others see how I approach my training and nutrition. These are not intended to be medical advice. If you do use these workouts or use the meal plans, it is at your own risk.
Outline:
- Sunday: Push day
- Monday: Pull Day
- Tuesday: Rest Day
- Wednesday: Leg day
- Thursday: Push Day
- Friday: Pull Day
- Saturday: Leg Day
- Sunday: Start of a new week.
Before we jump into this one, I wanted to explain what the (+) means. Each time you see a plus it means I put the weight down and take a 5-10 second break so that I can finish off the workout. I will usually set the bar high with my first set and then use pauses to be able to get the same amount of reps on the next few sets.
Push day
Warm-up:
10 min | 7% | 3.0 speed
Pec deck – fly:
3 sets | 15-30 reps | Same weight increase reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 20 reps | 150lb |
| 2 | 14+6 reps | 150lb |
| 3 | 10+5+5 reps | 150lb |
| 4 | 10+5+4+1 reps | 150lb |
Compared to week four – I was able to increase the weight and then increase reps by 6.
Incline dumbbell press:
3 sets | 10-20 reps | Increase Weight – Lower reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 15 reps | 55lb*2 |
| 2 | 10+3+2 reps | 55lb*2 |
| 3 | 10+5 reps | 55lb*2 |
Compared to week four – I was able to increase the weight and keep the reps similar.
Overhead press:
3 sets | 10 -20 reps | Same weight increase reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 15 reps | 55lb*2 |
| 2 | 9+4+2 reps | 55lb*2 |
| 3 | 10+4+2 reps | 55lb*2 |
Compared to week four – I was able to increase the reps I used for the machine over head press. This one has been a slow mover for me.
Cable tricep overhead extension:
3 sets | 10 -20 reps | 105% weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 18 reps | 50lb |
| 2 | 10+5+3 reps | 50lb |
| 3 | 10+5+3 reps | 50lb |
Compared to week four – I was able to increase the reps.
Cable triceps push down:
3 sets | 10 -20 reps | Same weight increase reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 12 reps | 50lb (v-bar) |
| 2 | 10+4 reps | 50lb (v-bar) |
| 3 | 8+4+3 reps | 50lb (v-bar) |
Compared to week three – I was able to increase the total number of reps.
Cool down: 20-minute sauna session.
Pull day
Warm-up:
10 minutes on the treadmill with a 7% incline at 3.0 speed
Assisted pull-up:
4 sets | 10-20 reps | 105% weight/resistance increase
| Sets | Reps | Weights |
|---|---|---|
| 1 | 14 reps | 30lb |
| 2 | 9+3+2 reps | 30lb |
| 3 | 8+4+2 reps | 35lb |
| 4 | 8+2 reps | 35lb |
Compared to week four – I am getting stronger. I was able to increase the weight. I did make a mistake and dropped too low for my first to sets. Which effected my last set.
Cable lat pull down:
3 sets | 10-20 reps | 105% weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 13 reps | 135lb |
| 2 | 9+5 reps | 135lb |
| 3 | 8+3+2 reps | 135lb |
Compared to week four – no change – I was burnt out from the mistake on my last workout.
Machine rows:
3 set | 10-20 reps | Same weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 14 reps | 115lb |
| 2 | 9+5 reps | 115lb |
| 3 | 8+4+2 reps | 115lb |
Lateral dumbbell raises:
3 sets | 10-20 reps | Same weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 18 reps | 10lb |
| 2 | 11+3+5 reps | 10lb |
| 3 | 10+4+4 reps | 10lb |
Slight shoulder injury – backed off the weight
Preacher curls:
3 sets | 10-20 reps | Same weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 15 reps | 100lb |
| 2 | 9+5 reps | 100lb |
| 3 | 6+4+4+2 reps | 100lb |
Cool down: 20-minute sauna session
Leg day
Warm-up:
10 minutes | 7% | 3.0 speed
Sitting leg (hamstring) curls:
4 sets | 15-30 reps | 105% weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 19 reps | 105lb |
| 2 | 12+7 reps | 105lb |
| 3 | 12+7 reps | 105lb |
| 4 | 12+7 reps | 105lb |
Straight leg deadlift:
3 sets | 10-20 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 24 reps | 55lb*2 |
| 2 | 24 reps | 55lb*2 |
| 3 | 21 reps | 55lb*2 |
Deficit lunges:
3 sets | 10-20 reps | Same weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 16 (L/R) reps | 35lb*2 |
| 2 | 16 (L/R) reps | 35lb*2 |
| 3 | 16 (L/R) reps | 35lb*2 |
Hack squats:
3 sets | 10-20 reps | SAME’S
| Sets | Reps | Weights |
|---|---|---|
| 1 | 12 reps | 120lb |
| 2 | 12 reps | 120lb |
| 3 | 12 reps | 120lb |
Cool down: 20-minute sauna session
Second 1/2 of the week
Push day
Warm-up:
10 min | 7% | 3.0 speed
Pec deck – fly:
3 sets | 15-30 reps |
| Sets | Reps | Weights |
|---|---|---|
| 1 | 18 reps | 150lb |
| 2 | 12+6 reps | 150lb |
| 3 | 10+4+4 reps | 150lb |
| 4 | 10+5+3 reps | 150lb |
Incline dumbbell press:
3 sets | 10-20 reps |
| Sets | Reps | Weights |
|---|---|---|
| 1 | 15 reps | 55lb*2 |
| 2 | 10+3+3 reps | 55lb*2 |
| 3 | 10+6 reps | 55lb*2 |
Overhead press:
3 sets | 10 -20 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 16 reps | 55lb*2 |
| 2 | 11+5 reps | 55lb*2 |
| 3 | 10+3 reps | 55lb*2 |
Cable tricep overhead extension:
3 sets | 10 -20 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 21 reps | 50lb |
| 2 | 15+5 reps | 50lb |
| 3 | 16 reps | 50lb |
Cable triceps push down:
3 sets | 10 -20 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 15 reps | 50lb (v-bar) |
| 2 | 10+4 reps | 50lb (v-bar) |
| 3 | 8+4+3 reps | 50lb (v-bar) |
Cool down: 20-minute sauna session.
Pull day
Warm-up:
10 minutes on the treadmill with a 7% incline at 3.0 speed
Assisted pull-up:
4 sets | 10-20 reps | Increased weight
| Sets | Reps | Weights |
|---|---|---|
| 1 | 15 reps | 35lb |
| 2 | 10+5 reps | 35lb |
| 3 | 6+5+4 reps | 35lb |
| 4 | 7+3+3 reps | 35lb |
Cable lat pull down:
3 sets | 10-20 reps |
| Sets | Reps | Weights |
|---|---|---|
| 1 | 14 reps | 135lb |
| 2 | 10+4 reps | 135lb |
| 3 | 9+3+2 reps | 135lb |
Machine rows:
3 set | 10-20 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 16 reps | 115lb |
| 2 | 10+4 reps | 115lb |
| 3 | 9+3+2 reps | 115lb |
Lateral dumbbell raises:
3 sets | 10-20 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 15 reps | 15lb |
| 2 | 10+3+2reps | 15lb |
| 3 | 10+3+2 reps | 15lb |
Preacher curls:
3 sets | 10-20 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 15 reps | 100lb |
| 2 | 10+3+2 reps | 100lb |
| 3 | 8+4+3 reps | 100lb |
Cool down: 20-minute sauna session
Leg day
Warm-up:
10 minutes | 7% | 3.0 speed
Sitting leg (hamstring) curls:
4 sets | 15-30 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 21 rep | 105lb |
| 2 | 15+6 reps | 105lb |
| 3 | 15+6 reps | 105lb |
| 4 | 15+6 reps | 105lb |
Deficit lunges:
3 sets | 10-20 reps | Switched
| Sets | Reps | Weights |
|---|---|---|
| 1 | 17 (L/R) reps | 35lb*2 |
| 2 | 17 (L/R) reps | 35lb*2 |
| 3 | 17 (L/R) reps | 35lb*2 |
Straight leg deadlift:
3 sets | 10-20 reps | Increased reps
| Sets | Reps | Weights |
|---|---|---|
| 1 | 19 reps | 55lb*2 |
| 2 | 20 reps | 55lb*2 |
| 3 | 20 reps | 55lb*2 |
Hack squats:
3 sets | 10-20 reps | Maintained
| Sets | Reps | Weights |
|---|---|---|
| 1 | 13 reps | 120lb |
| 2 | 13 reps | 120lb |
| 3 | 13 reps | 120lb |
Cool down: 20-minute sauna session
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.