Age: 38
Sex: M
Weight (current): 158lbs weekly avg.
Height: 5' 9"
Training history - Ummm, 5/3/1 followed by my trip down the rabbit hole on the other site, and then onto Bigger, Leaner, Stronger. Then I hopped on the BBM bandwagon for a bit, but I didn't feel like I was making the progress I wanted to. Asked you guys a bunch of stuff, watched a bunch of stuff, and read a bunch of stuff, and now I just make up my own programming.
I'm super limited on time since my boys started school. I've pretty much got to be in and out in an hour with zero exceptions. I wrote something up that would fit in that time slot without making me feel like I was completely wasting my time. First lift is the "main" lift for the day, and I have to superset the others in order to get everything done in time. Timed rests of 2:30 for the main lift and 2:00 between the supersets. Fridays are a grab bag since there are weeks where I may not be able to get all 5 days in. Trying to focus on upper body stuff those days, specifically trying to get my chest to do something with its life.
Long term plan would be to add either weight OR reps each week while keeping RPE similar. If not, then I'll try and match what I did the week prior. Trying really hard to stay away from the form creep I allowed to happen last year. Going to try running this for 8 weeks, and I'll reevaluate then.
Any and all input greatly appreciated!
Monday (9/27)
Bench 145x6x1, 150x5x2, 150x4x1
Bicep Curls 30x9x4
Tricep PD (Rope) 100x10x4
DB Row 45x10x4
Tuesday (9/28)
Squat 165x6x1, 170x6x1, 180x5x2
RDLs 105x10x4
SL Calf Raises BWx25x4
Wednesday (9/29)
Press 105x6x1, 110x5x4 (@9)
Easy Bar Bicep Curls 40x11x1, 40x10x3
OA Tricep Extension 40x12x4
Thursday (9/30)
Deadlift 235x3x5
Leg Curls 10x10x4
Leg Press Calf Raises 320x18x3, 320x20x1
Friday (10/1)
Inc DB Bench 30x12x1, 35x12x1, 40x10x2
Side Delt Raises 10x12x1, 15x10x1, 15x8x2
Cross Body Hammer Curls 25x10x4
Cable Tricep Kickbacks 30x10x4