Journal Entry 219 – Pictureless Post

Pretty typical week this week. I decided to do a bro split while being sure to stick to my 4 key lifts. All of which increased this week, except squats because I actually do those today.

Day 1 was Chest and Triceps, which for some reason is my favorite workout of all time. I don’t know why, but if I had to pick one workout for the rest of my life this would be it and I always start my split with this one.

  • Bb Bench Press 4×6 reps
  • Incline DB low press 3×8-12 reps
  • Dips 3x Max
  • Cable Flys 3×12-15
  • Ez bar skull crushers 3×8-12
  • Cable Pushdowns 3×15 reps

Basic but awesome. Day 2 was Back and Biceps, Day 3 was off, Day 4 Shoulders and Traps, Day 5 Off, Day 6 Legs and Abs, Day 7 Off. So only a 4 day split this week, with the other 3 days being rest days / incline walking.

Next week I was thinking setting it up like this:

  • Chest/Tris
  • Back/Bis
  • Off
  • Shoulders/Traps/Tris (Throwing in Heavy Close Grip Bench)
  • Off
  • Legs/Biceps (Throwing In Heavy Barbell Curls)
  • Off
  • May throw in some abs, but not a big deal if I don’t

As I said my current routine is progressive overload on my 4 key lifts. The routine I do around those can change weekly. This is to prevent boredom and get in some more variation. I did enjoy the bro split this week and it gave me really good pump that full body or push/pull approaches tend to miss out on occasionally.

Diet wise has been pretty balanced here recently. Nothing special in terms of calories or macros although I do enjoy eating most of my calories at night. The only constant is high protein which has been right around 200 grams every day.

For some reason my iPhone wont sync with my computer, so unfortunately dont have any pics from the week.

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