RBurdge84's Training Log

rburdge84

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Squats for 10x2 set 1-2 (225) set 3(245) set 4-5(265) set 5-7(315) set 8-10(325)
Rest 45s to set 5 then 2 min after set 5

Split squat 10x10 with 30lb dumbbells rest 1 min

Hamstring curls 5x15 set 1(80lbs) set 2-5(85lbs) 45s rest

Hyperextension 5x10 (25lb plate) 45s rest
 

PillarofBalance

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I seriously just looked at this and was like wow that looks familiar lololol
 

rburdge84

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No joke, I was cashed. Hyperextension felt more legs than back.
 

PillarofBalance

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No joke, I was cashed. Hyperextension felt more legs than back.

That was intended. If you do hypers heavy low rep you feel it in the back. When doing higher reps as soon as the back fatigues your hams and glutes jump in to help.
 

Spongy

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Don't forget to keep me updated on how you are feeling in terms of energy.
 

StoliFTW

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sounds like a good workout!
 

rburdge84

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New workout routine day 2 (accessory)

Seated alternating bicep curls 5x10each arm (30lbs)
Seated lateral raises w db 20lbs 5x10
Standing cable rear delt 17.5 lbs 5x10
Upper pec emphasis. Incline cable flye 22.5 lbs 5x10
Decline sit up weighted with 15 lbs 3x10 superset with Russian twist 3x10
 

rburdge84

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WORKOUT DAY
flat bench press 5x5 (275lbs)
Flat db press 10x10 (70lbs)
Pullups 5x7 (25lb plate)
Tricep press down 5x15 (60lbs)
 

rburdge84

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DAY 4 (accessory day)
Seated leg extension 5x10 (95lbs)
Seated calf raise 5x10 (80lbs)
Shrugs 3x20(185lbs)
Cable hip adduction 5x10(15lbs)
Additional
Core work hanging knee and leg raise 4x20
 

rburdge84

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Day 5 main lift day
Deadlift 1x3 (385lbs)
Rep drop 4x2 (385lbs) last set could on!y squeeze out one rep.
Good mornings 5x10 (85lbs)
Leg press 5x10 (580lbs) I know all leg presses are different. Mine was a cybex plate loaded
Cybex plate loaded unilateral row (similar to cable row) 4x10 (115lbs ea side)
Deads and leg press was brutal and my dang belt split today. First week felt good on all lifts.
 

rburdge84

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Appreciate the support ToolSteel. Last week felt pretty sore after every workout, started week 2 today and here was my workout. Kept my rest around 2 mins.

Squats 5x5 (275lbs)
split squat 10x10 (20lb db each hand)
prone hamstring curl 5x15 (70lbs)
Hyperextension 5x10 (25lb plate)

Energy felt better on this workout than it did last week.
 

rburdge84

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Workout from yesterday
ACCESSORY DAY
Bicep curls 1x100 40lb preacher bar/ 2x100 db curl with 12lb db
Seated lateral raise 1x100
Machine lateral raise 1x100
Resistance band 1x100
Workout got cut short so I plan on finishing some accessory work today after my main lifts.
^^^ just that alone burned like hell.
 

ToolSteel

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Why the hell are you doing 100 rep sets
 

rburdge84

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That's what pillarofbalance has me set up with. I know its a lot but its got me sore.
 

ToolSteel

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Well then. If that's what he says, then there must be a reason.
 

PillarofBalance

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Well then. If that's what he says, then there must be a reason.

This is a hypertrophy program. He doesn't train for the same reason as you. Even for some strength guys I will have them do 100 rep sets especially for hamstrings.
 

ToolSteel

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I don't claim to fully understand your method(s). All I know is it's working :)
 

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