Best of luck with your new routine, Christos! Keep us updated.

Get it, Tom! #PAAMF


Squats (front / wide stance) - extreme focus on slow tempo and depth. Didn't wanna go very heavy or much volume since it's back day and I can't deadlift for crap if I squat heavy right before.

Set 1 - 135x10 (warmup)
Set 2 - 225x5
Set 3 - 225x5
Set 4 - 225x5
Set 5 - 225x5

Deadlift (no chalk)
Set 1 - 135x5 (warmup)
Set 2 - 225x5
Set 3 - 225x5
Set 4 - 315x3
Set 5 - 315x1

Single Arm Dumbell Rows SS w/ Dumbell Hammer Curls
Set 1 - 10reps @ 70 (warmup) SS w/ 25lb dumbells for 10reps
Set 2 - 10reps @ 85 SS w/ 35lb for 10reps
Set 3 - 10reps @ 90 SS w/ 35lb for 10reps
Set 4 - 8reps @ 95 SS w/ 35lb for 8reps
Set 5 - 6reps @ 100 SS w/ 35lb for 5reps

Close Grip Rows - 3x10 @ 200
Wide Grip Rows - 3x10 @ 160
Cable Lat Pulldowns - 3x15 @ 80 (had to go lighter for my elbow's sake)

I've got Group Power (HIIT) tonight ... I'll probably die, sooo ... you've all been great! Best of luck going fwd! LOL

Also, diet update - one week deep into low carb and my body loves it. It always takes me a few weeks before my body starts letting go of weight on this eating routine but I already feel mentally better and my sleep is improving. By week 3 or 4 I'll be dropping some lbs so hopefully I'll have some good weight loss figures to report before too terribly long :-)
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Great day, Charlie, how did those row/curl supersets treat you?

Shoulder day today, not many sets, but super high reps.

Seated press 135, 155, 175, 195, 205, 185, 165, 135
Barbell shrugs 225, 275, 315, 365, 365
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Tom, on chest day I try to do at least one superset with the primary and secondary muscles. I have an arm day on Thursday but I want that tiny bit of arm work on Mondays and Tuesday, plus I feel like it ratchets up my workout's intensity and makes me push my chest and back harder on Mondays and Tuesday's. So, in short, I enjoy it :-)
Love me some rows too. :-)

Good stuff man! Gotta love high volume shoulder workouts! Killer shrug #'s too! One day I'll be able to shrug like you. Out of curiosity, what kind of volume are you doing with the heavier shrugs? I usually stick to mid-range when I do barbell shrugs.
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I'm getting easy 20 on the lighter sets, Charlie, and 12-15 on the heavy sets. My grip strength gives out before my traps, but I rarely wear straps so that's just how it goes.

Love me some supersets too, haven't incorporated many in the last few months though. Sounds like a good change up for me and way to ramp up my intensity. Think I'll start throwing some in the mix. :-)
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I hear ya, Tom! I LOVE supersets! I used to SS chest/back & shoulders/arms fefore I went to this routine and only do one muscle group per day. However, my Wed-Fri are still completely supersetted. Wednesday is shoulders so I SS them. Thursday is arms so I do bicep SS as he first half of my lift and tri SS for the last half. Friday is "light" chest & back so I'll SS chest/back then.

Ok, survey time everyone ... what's your favorite superset (or top3)?

Personally ...
1) Tricep cable pull downs SS w/ Overhead cable rope extensions.
2) EZBar preacher curl SS w/ Dumbell hammer curls
3) Flat Bench (chest) SS w/ Close grip bench (tris)
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Flat Bench w/ Close Grip

followed by

Tricep Pull downs w/ Push downs
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You recovered from your nearly sleepless night, Ken?
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Yes Sir, heading to the gym in 25 minutes.
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Flat Bench: 270 3x5
225 1x10

Incline: 205 3x8

Fly machine: 245 3x8

Close grip: 175 3x8

Tricep pull down: 120 3x8

10 minutes of incline abs

Twas a good day
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Those are great numbers, Ken! Killin' it!
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Nice, Ken! :-)

Favorite supersets lately....

T-bar rows / Barbell rows

Incline Bench / Wide barbell rows

Cambered bar curls / Skullcrushers

Barbell Curls / Cable Pushdowns
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Thanks guys. You're the best.
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Wasn't planning on doing legs, it was back day but ran into a friend that wanted to do legs.

Over head skwaats 4x5 @ 155
Pause skwaats 4x5 @ 275
Hack squats 4x10 @ who knows, it was heavy
Lying leg curls - seated leg extensions 4x12-15
Stiff leg deads using DB 4x15 @60lb DB
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Nice, Huy! :-)

I have two hockey games tomorrow, so just some quick arms and abs for me in the AM, and then Thursday off for sure.
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Did a 1.5 miles of sprints today. My knees are hurting a bit so I took some meds and extra fish oil in preparation for deadlifts tonight.
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Kill those deads tonight, Ken!
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I <3 Deadlifts

I Hate overhead squats

Short workout is a mental test not to do more than I programmed. Also need to go up in weight but didn't have time today to see where I was at. Picked weights I knew I could finish my sets and reps.
Push press 3x5 185
Bent over rows 3x5 225
Drag Curls with fat gripz 2x6 85
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Missed a few updates here.

Today:
Squats 3x5
Close grip rows 4x5
Bench 3x5
ISO press 4x10
Ex curls 4x7
Rope pushdowns 4x10
Erg rower 2km

Good lifts boys! Keep it up! Got a big leg day planned for Friday, heavy squats and deads
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Great lifts Christos & Chris!

Squats - back/wide stance
Set 1 - 135x5 (warmup)
Set 2 - 235x5 (warmup)
Set 3 - 315x5
Set 4 - 315x5
Set 5 - 315x5

Focused on speed and depth .. figured I'd take it easier today with the weight and volume considering that HIIT last night still has me pretty beat!

Shoulders today ...
OHP - 5x10 (8 last set) @ 100 SS w/ Front Plate Raises @ 45 (5x10)
Cable Front Raises 3x10 @ 50 SS w/ Single Arm Cable Side Raises 3x10 @ 20
Cable Standing Trap Row 3x10 @ 110 SS w/ Rope-to-Nose Cable Trap Pull 3x10 @ 110
I tried to shrug but I kept feeling a pinch in my left side so I figured better to stop than get hurt. :-)

Cardio later with the wife. :-)
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Keep it up, Men, you all must be Pumped Like MoFos!

Tore up arms today, I'm PLAMF! :-)
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