Skullcrusher 2.0

Skullcrusher

Elite
Joined
Apr 1, 2020
Messages
3,473
Reaction score
4,414
Points
193
Monday - Chest and Triceps

Dumbbell Renegade Row - Compound - Pull - (10) - Triceps Brachii (Lateral Head and Medial Head), Pectoralis Major, Latissimus Dorsi, Biceps Brachii, Trapezius (Middle), Trapezius (Lower), Teres Major, Teres Minor, Deltoid (Anterior), Rectus Abdominis
75.0 lbs - 2 x 10

Dumbbell Squeeze Press - chest warmup
75.0 lbs - 2 x 10

Barbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
120.0 lbs - 3 x 10

Dumbbell Incline Bench Press - Compound - Push - (3) - Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii (Lateral Head and Medial Head)
80.0 lbs - 2 x 10

Dumbbell Decline Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii (Lateral Head and Medial Head)
70.0 lbs - 2 x 10

Dumbbell Chest Fly - Isolated - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Deltoid (Anterior), Biceps Brachii (Short Head)
50.0 lbs - 2 x 10

Dumbbell Pullover - Isolated - Push - (8) - Pectoralis Major (Sternal), Latissimus Dorsi, Teres Major, Triceps (Long Head), Deltoid (Posterior), Pectoralis Minor, Rhomboids, Levator Scapulae
50.0 lbs - 2 x 10

EZ Bar Decline Triceps Extension - Isolated - Push - (1) - Triceps Brachii (All Heads)
60.0 lbs - 3 x 10

 

Skullcrusher

Elite
Joined
Apr 1, 2020
Messages
3,473
Reaction score
4,414
Points
193
Wednesday - Back and Biceps

Barbell Twist - Compound - Push - warmup
15.0 lbs - 5 minutes

Landmine T Bar Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
120.0 lbs - 3 x 10

Trap Bar Shrug With 5 Second Hold - Isolated - Pull - (3) - Trapezius (Upper), Trapezius (Middle), Levator Scapulae
120.0 lbs - 1 x 10

Barbell Rear Delt Row - Compound - Pull - (9) - Deltoid (Posterior), Infraspinatus, Teres Minor, Deltoid (Lateral), Trapezius (Middle), Trapezius (Lower), Rhomboids, Brachialis, Brachioradialis
80.0 lbs - 2 x 10

Dumbbell Incline Curl - Isolated - Pull - (3) - Biceps Brachii, Brachialis, Brachioradialis
50.0 lbs - 2 x 10

Dumbbell Preacher Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
50.0 lbs - 2 x 10

Dumbbell Hammer Curl - Isolated - Pull - (3) - Brachioradialis, Brachialis, Biceps Brachii
50.0 lbs - 2 x 10

Weighted Neck Harness Extension - Isolated - Pull - Splenius, Trapezius (Upper), Levator Scapulae, Erector Spinae (Cervicis and Capitis Fibers), Sternocleidomastoid (Posterior Fibers)
15.0 lbs - 1 x 10

Weighted Lateral Neck Flexion - Isolated - Pull - Sternocleidomastoid, Splenius, Erector Spinae, Levator Scapulae, Trapezius (Upper)
10.0 lbs - 1 x 10

 

Skullcrusher

Elite
Joined
Apr 1, 2020
Messages
3,473
Reaction score
4,414
Points
193
Friday - Legs

Dumbbell Overhead Swing - Compound - Pull - Warm Up
50.0 lbs - 1 x 10

Barbell Hip Thrust - Isolated - Push - (2) - Gluteus Maximus, Quadriceps - Warm Up
50.0 lbs - 1 x 25

Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
120.0 lbs - 3 x 10

Trap Bar Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
120.0 lbs - 3 x 10

Landmine Sumo Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
120.0 lbs - 2 x 10

Landmine Split Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
60.0 lbs - 2 x 10

Dumbbell Straight Leg Deadlift - Compound - Pull - Erector Spinae, Hamstrings, Gluteus Maximus, Adductor Magnus
60.0 lbs - 2 x 10

Leg Curl - Isolated - Pull - (5) - Hamstrings, Gastrocnemius, Sartorius, Gracilis, Popliteus
40.0 lbs - 1 x 25

Dumbbell Calf Raise - Isolated - Push - (2) - Gastrocnemius, Soleus
12.5 lbs - 1 x 25

 

Skullcrusher

Elite
Joined
Apr 1, 2020
Messages
3,473
Reaction score
4,414
Points
193
Monday - 11-30-20

Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
122.5 lbs - 3 x 10

Dumbbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
70.0 lbs - 1 x 10

Barbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
122.5 lbs - 3 x 10

Dumbbell Incline Bench Press - Compound - Push - (3) - Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii (Lateral Head and Medial Head)
70.0 lbs - 2 x 10

Dumbbell Decline Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii (Lateral Head and Medial Head)
60.0 lbs - 2 x 10

Dumbbell Chest Fly - Isolated - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Deltoid (Anterior), Biceps Brachii (Short Head)
50.0 lbs - 2 x 10

Dumbbell Pullover - Isolated - Push - (8) - Pectoralis Major (Sternal), Latissimus Dorsi, Teres Major, Triceps (Long Head), Deltoid (Posterior), Pectoralis Minor, Rhomboids, Levator Scapulae
45.0 lbs - 2 x 10

EZ Bar Decline Triceps Extension - Isolated - Push - (1) - Triceps Brachii (All Heads)
60.0 lbs - 2 x 10

Dumbbell Calf Raise - Isolated - Push - (2) - Gastrocnemius, Soleus
15.0 lbs - 1 x 25

 

Skullcrusher

Elite
Joined
Apr 1, 2020
Messages
3,473
Reaction score
4,414
Points
193
Friday - 12-04-20

Trap Bar Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
122.5 lbs - 3 x 10

Trap Bar Shrug With 5 Second Hold - Isolated - Pull - (3) - Trapezius (Upper), Trapezius (Middle), Levator Scapulae
122.5 lbs - 2 x 10

Landmine T Bar Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
122.5 lbs - 3 x 10

Barbell Rear Delt Row - Compound - Pull - (9) - Deltoid (Posterior), Infraspinatus, Teres Minor, Deltoid (Lateral), Trapezius (Middle), Trapezius (Lower), Rhomboids, Brachialis, Brachioradialis
80.0 lbs - 2 x 10

Dumbbell Concentration Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
50.0 lbs - 2 x 10

Dumbbell Full Can Lateral Raise - Isolated - Pull - Supraspinatus, Deltoid (Lateral), Deltoid (Anterior), Trapezius (Middle), Trapezius (Lower), Serratus Anterior
40.0 lbs - 2 x 10

Dumbbell Reverse Fly - Isolated - Pull - (7) - Deltoid (Posterior), Infraspinatus, Teres Minor, Deltoid (Lateral), Trapezius (Middle), Trapezius (Lower), Rhomboids
40.0 lbs - 2 x 10

Leg Curl - Isolated - Pull - (5) - Hamstrings, Gastrocnemius, Sartorius, Gracilis, Popliteus
40.0 lbs - 1 x 25

Weighted Neck Harness Extension - Isolated - Pull - Splenius, Trapezius (Upper), Levator Scapulae, Erector Spinae (Cervicis and Capitis Fibers), Sternocleidomastoid (Posterior Fibers)
15.0 lbs - 1 x 10

 

Skullcrusher

Elite
Joined
Apr 1, 2020
Messages
3,473
Reaction score
4,414
Points
193
Monday - 12-07-20

Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
125.0 lbs - 3 x 10

Barbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
125.0 lbs - 3 x 10

Landmine Shoulder Press - Compound - Push - (7) - Deltoid (Anterior), Pectoralis Major (Clavicular), Supraspinatus, Triceps Brachii, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations)
100.0 lbs - 3 x 10

EZ Bar Decline Triceps Extension - Isolated - Push - (1) - Triceps Brachii (All Heads)
60.0 lbs - 3 x 10

Dumbbell Calf Raise - Isolated - Push - (2) - Gastrocnemius, Soleus
15.0 lbs - 1 x 25

 

Skullcrusher

Elite
Joined
Apr 1, 2020
Messages
3,473
Reaction score
4,414
Points
193
Friday 12-11-20

Trap Bar Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
125.0 lbs - 3 x 10

Trap Bar Shrug With 3 Second Hold - Isolated - Pull - (3) - Trapezius (Upper), Trapezius (Middle), Levator Scapulae
125.0 lbs - 3 x 10

Landmine T Bar Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
100.0 lbs - 3 x 10

Dumbbell Concentration Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
60.0 lbs - 3 x 10

Leg Curl - Isolated - Pull - (5) - Hamstrings, Gastrocnemius, Sartorius, Gracilis, Popliteus
40.0 lbs - 1 x 25

Weighted Neck Harness Extension - Isolated - Pull - Splenius, Trapezius (Upper), Levator Scapulae, Erector Spinae (Cervicis and Capitis Fibers), Sternocleidomastoid (Posterior Fibers)
15.0 lbs - 1 x 10

 

Skullcrusher

Elite
Joined
Apr 1, 2020
Messages
3,473
Reaction score
4,414
Points
193
Now that I am doing less frequency, less volume, and less weight, all of my muscles are really starting to grow.

Figure that shit out!
 

Skullcrusher

Elite
Joined
Apr 1, 2020
Messages
3,473
Reaction score
4,414
Points
193
Monday - 12-14-20

Trap Bar Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
127.5 lbs - 3 x 10

Trap Bar Shrug With 3 Second Hold - Isolated - Pull - (3) - Trapezius (Upper), Trapezius (Middle), Levator Scapulae
127.5 lbs - 3 x 10

Landmine T Bar Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
102.5 lbs - 3 x 10

Dumbbell Concentration Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
65.0 lbs - 3 x 10

Leg Curl - Isolated - Pull - (5) - Hamstrings, Gastrocnemius, Sartorius, Gracilis, Popliteus
42.5 lbs - 1 x 25

Weighted Neck Harness Extension - Isolated - Pull - Splenius, Trapezius (Upper), Levator Scapulae, Erector Spinae (Cervicis and Capitis Fibers), Sternocleidomastoid (Posterior Fibers)
16.25 lbs - 1 x 10

Going to start with periodization in January.

 

Skullcrusher

Elite
Joined
Apr 1, 2020
Messages
3,473
Reaction score
4,414
Points
193
Thursday - 12-17-20

Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
127.5 lbs - 3 x 10

Barbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
127.5 lbs - 3 x 10

Landmine Shoulder Press - Compound - Push - (7) - Deltoid (Anterior), Pectoralis Major (Clavicular), Supraspinatus, Triceps Brachii, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations)
102.5 lbs - 3 x 10

EZ Bar Decline Triceps Extension - Isolated - Push - (1) - Triceps Brachii (All Heads)
65.0 lbs - 3 x 10

Dumbbell Calf Raise - Isolated - Push - (2) - Gastrocnemius, Soleus
17.5 lbs - 1 x 25

 

Skullcrusher

Elite
Joined
Apr 1, 2020
Messages
3,473
Reaction score
4,414
Points
193
Monday - 12-21-20

Trap Bar Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
130.0 lbs - 3 x 10

Trap Bar Shrug - Isolated - Pull - (3) - Trapezius (Upper), Trapezius (Middle), Levator Scapulae
130.0 lbs - 3 x 10

Landmine T Bar Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
105.0 lbs - 3 x 10

Dumbbell Concentration Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
65.0 lbs - 3 x 10

Leg Curl - Isolated - Pull - (5) - Hamstrings, Gastrocnemius, Sartorius, Gracilis, Popliteus
45.0 lbs - 1 x 25

Weighted Neck Harness Extension - Isolated - Pull - Splenius, Trapezius (Upper), Levator Scapulae, Erector Spinae (Cervicis and Capitis Fibers), Sternocleidomastoid (Posterior Fibers)
17.5 lbs - 1 x 10

 

Skullcrusher

Elite
Joined
Apr 1, 2020
Messages
3,473
Reaction score
4,414
Points
193
Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
130.0 lbs - 3 x 10

Barbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
130.0 lbs - 3 x 10

Landmine Shoulder Press - Compound - Push - (7) - Deltoid (Anterior), Pectoralis Major (Clavicular), Supraspinatus, Triceps Brachii, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations)
105.0 lbs - 3 x 10

Hammer Bar Decline Triceps Extension - Isolated - Push - (1) - Triceps Brachii (All Heads)
65.0 lbs - 3 x 10

Dumbbell Calf Raise - Isolated - Push - (2) - Gastrocnemius, Soleus
17.5 lbs - 1 x 25


Merry Christmas! :)
 

CJ

Mod Squad
Joined
Feb 24, 2014
Messages
20,725
Reaction score
38,446
Points
383
How come you didn't increase the weight or reps for triceps or calfs? You went up in everything else.
 

Skullcrusher

Elite
Joined
Apr 1, 2020
Messages
3,473
Reaction score
4,414
Points
193
How come you didn't increase the weight or reps for triceps or calfs? You went up in everything else.

Because I am still struggling to punch out the last few reps at those current weights.
 

Skullcrusher

Elite
Joined
Apr 1, 2020
Messages
3,473
Reaction score
4,414
Points
193
Trap Bar Deadlift - Compound - Pull - (5) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
125.0 lbs - 3 x 10

Trap Bar Shrug - Isolated - Pull - (3) - Trapezius (Upper), Trapezius (Middle), Levator Scapulae
125.0 lbs - 2 x 10

Landmine T Bar Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
100.0 lbs - 3 x 10

Leg Curl - Isolated - Pull - (5) - Hamstrings, Gastrocnemius, Sartorius, Gracilis, Popliteus
50.0 lbs - 2 x 10

Dumbbell Concentration Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
50.0 lbs - 2 x 10

Weighted Neck Harness Extension - Isolated - Pull - Splenius, Trapezius (Upper), Levator Scapulae, Erector Spinae (Cervicis and Capitis Fibers), Sternocleidomastoid (Posterior Fibers)
20.0 lbs - 1 x 10

 

Skullcrusher

Elite
Joined
Apr 1, 2020
Messages
3,473
Reaction score
4,414
Points
193
Wednesday - 12-30-20

Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
125.0 lbs - 3 x 10

Barbell Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior)
125.0 lbs - 3 x 10

Landmine Shoulder Press - Compound - Push - (7) - Deltoid (Anterior), Pectoralis Major (Clavicular), Supraspinatus, Triceps Brachii, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations)
100.0 lbs - 3 x 10

Hammer Bar Decline Triceps Extension - Isolated - Push - (1) - Triceps Brachii (All Heads)
50.0 lbs - 3 x 10

Dumbbell Calf Raise - Isolated - Push - (2) - Gastrocnemius, Soleus
20.0 lbs - 1 x 25

 

Skullcrusher

Elite
Joined
Apr 1, 2020
Messages
3,473
Reaction score
4,414
Points
193
Monday - 01-04-21

Barbell Bench Press - 145.0 lbs - 3 x 6
Barbell Military Press - 75.0 lbs - 3 x 6
Barbell Incline Bench Press - 95.0 lbs - 3 x 6
Barbell Decline Triceps Extension - 70.0 lbs - 3 x 6

 

New Threads

Top