Push me pull me

eclectichoney

[ Pearl Jam ftw! ]

Routine based on an exrx template for a push pull split (geddit? ). The plan is initially 2 days on one day off, then repeat, depending on my college tt this semester and life etc. I have two different push workouts (A&C) for a bit of variety and one pull workout B.


Today was Pull (B)

Assisted Pull-up: (cw = 20) X 8 X6 X6
SL Deadlift: (26kg) X 12 (28.5kg) 2 X 10 (33.5kg) 2 X 8
Barbell Row: 16kg X 10, 21kg 3 X 8
Leg Curl: 60kg 2 X 8, 70kg X7, 80kg 2 X 5
Seated Lateral Raises: 4kg 2 X 8, 5kg, 2 X 5
Hanging Leg Raises 3 X 10


Cardio: 40-45 mins on the bike (High intensity)

eclectichoney

Push (B)

Split Squats 6kg DBs X7 8kg 2 X6
Barbell Bench 18.5 X 10, 23.5kg X 8, X6, X3
Leg Press 240 X 9, 245 X8, 250 X9
Incline DB Bench 13.5kg X5, 11kg X8 X8 (Never done this before so getting used to it!)
Front Raise 3kg x10, 4kg X 6 (My elbows were hurting so I'm guessing I';m doing this wrong, might look for a substitute)
Close Grip Bench 18.5kg X7 X7 X6

cardio: Run 7k

eclectichoney

Today was Pull (B)

Assisted Pull-up: (cw = 20) X 8 X7 X6 (longer rest) X7
SL Deadlift: (36kg) X 3 X 9
Barbell Row: 18.5kg X 10, 21kg 2 X 8
Leg Curl: 60kg X 8, 65kg 2 X9
Seated Lateral Raises: 4kg 3 X 8
Hanging Leg Raises 3 X 10


Cardio: 6.5k run

eclectichoney

Push (A)

Squat 13.5kg 1 X 12, 16kg 2 X 12
DB Bench 10kg DBs 1 X 10, 12kg DBs 2 X 7
Incline DB Bench 6kg DBs 3 X 10
Walking Lunges 8kg DBs 14 steps, 10kg DBs 14 steps X 2
Military Press 6kg DBs 3 X 6
French Press 8.5kg barbell 2 X 8

Cardio: Bike, high resistence, 40 mins + 5 cool down.
Foam rolling & stretching to finish as usual.

eclectichoney

Pull (B)

Today was Pull (B)

Assisted Pull-up: (cw = 20) X 8 X7 X5
lat Pull down 1 X 4 @ 42kg
SL Deadlift: (36kg) X 2 X 10, (38.5kg) 1 X 9
Barbell Row: 21kg 3 X 8
Leg Curl: 60 X 8, 65 X 9, 70 X 8
Seated Row: 50 X 10, 60 - 2 X 8
Seated Lateral Raises: 4kg 1 X 8, 5kg 2 X 6
Hanging Leg Raises 3 X 10


Cardio: Just walked to and from the gym (2k each way) instead of running due to a bit of a stomach bug. Then 25 mins on the stepper.

eclectichoney

Push (C)

Split Squats 6kg DBs X8 8kg 1 X6, 1 X 4kg

Barbell Bench 21kg 4 X 8 9after having just used DBs for 6 months or so, it's very hard to get back into these)


Front Raise 4kg x10, X 8 X 6

Close Grip Bench 16kg 2 X 9

cardio: bike 40 mins (high)

Ughhh. had to drop a few exercise as I've had bad nausea / felt weak and wobbly since Saturday. My leg nearly went from under me with teh split squats. Grrr. DOn't know what it is but I wish it would go! :mad::mad:

Jimmy Bottlehead

How are you finding the program so far? Often thought about it but never did!

eclectichoney

I like the push pull split because I never feel like I've worked out unless I hit my legs in some way, so it gets around that problem for me, but still gives me a nice split so I can go two days in a row.

I'll see how things go for 2 months or so probably and then see if my lifts have increased much I guess! That will be the real proof

Thanks for the comment

eclectichoney

Today was Pull (B)


Assisted Pull-up: (cw = 20) X 8 X7 X6

SL Deadlift: (36kg) X 2 X 10, (38.5kg) 1 X 9, 1 X 8

Barbell Row: 21kg 3 X 9

Leg Curl: 60 X 8, 65 X 9, 70 X 8

Seated Lateral Raises: 4kg 1 X 8, 5kg 2 X 6

Hanging Leg Raises 3 X 10

cardio: Bike 45 mins (tired )

eclectichoney

Push (A)

Squat 13.5kg 1 X 15, 16kg 1 X 12, 18.5kg 1 X 8
DB Bench 10kg DBs 1 X 10, 12kg DBs 1 X8, 1 X6
Incline DB Bench 6kg DBs 1 X 10, 8kg DBs: 2 X 8
Walking Lunges 10kg DBs 14 steps X 3
Military Press 6kg DBs 3 X 6
French Press 8.5kg barbell 3 X 8
Leg extension: 60lbs 2 X 8

cardio: 40-45 mins on the stepper

kevpants

What were your best lifts starting it?

eclectichoney

I know, I'm pretty weak Do you mean my 1rm? I never really tested it. I just tend to keep everything between 6 - 10 reps. I did manage 2 reps with 14kg DBs (Bench) a few weeks back though, but I'm going to give this a few more weeks before trying again I think.

eclectichoney

6.5k run

Lat pull down 35kg 3 X 6 slowly
SLDL 33.5kg 3 X 8
Barbell rows 21kg 3 X 9
Leg curls 70kg 3 X 8

Have to take things easy for a while - stupid labyrinthitis :mad:

eclectichoney

Push (C)

Split Squats 8kg DBs 3 X 6 each leg

Barbell Bench 26kg X 8, X 6, X 3

Incline Barbell Bench 16kg 3 X 6

Front Raise 4kg x6, 3kg X 8 X 8

Close Grip Bench 16kg 3 X 9

leg Press 230 X 10, 240 X 10, 250 X 9, 260 X 9

cardio: bike 40 mins (high)

eclectichoney

Today was Pull (B)


Assisted Pull-up: (cw = 20) X 8 X7 X6

SL Deadlift: (26kg) slowly 4 X 10

Barbell Row: 21kg 3 X 9

Leg Curl: 70 3 X 8

Seated Lateral Raises: 5kg 3 X 6ish

Hanging Leg Raises 2 X 10

*note to self* keep forgetting to add in a few seated rows on this day every so often.

cardio: run 7k

eclectichoney

Push (A)

Squat 13.5kg 1 X 15, 16kg 1 X 12, 18.5kg 1 X 9
DB Bench 10kg DBs 1 X 10, 12kg DBs 1 X 7, 1 X 6
Incline DB Bench 8kg DBs: 3 X 7
Walking Lunges 10kg DBs 12 steps X 3
Military Press 6kg DBs 3 X 6
French Press 8.5kg barbell 3 X 8


7.5k run

eclectichoney

Pull

Assisted Pull-up: (cw = 20) X 8 X7 X 6
SL Deadlift: 26kg X 15 - 33.5kg X 3 X 9
Barbell Row: 21kg 3 X 9
Leg Curl: 70kg X 8 X 8 X 7
Seated Lateral Raises: 4kg X 12 - 5kg 2 X 8
Hanging Leg Raises 3 X 10

6.5k run

eclectichoney

Split Squats 8kg X5 X 6 X 6
Barbell Bench 23.5kg X 10 X 8 X 6
Leg Press 240 X 9, 250 X8, 260 X 6

Front Raise 4kg X 8 X 8
Close Grip Bench 16kg X 11 X 9


Run: 5.8k

eclectichoney

Pull

Assisted Pull-up: (cw = 20) X 9 X 6
SL Deadlift: 26kg X 15 - 33.5kg X 3 X 9
Barbell Row: 18kg 10 - 23.5kg 2 X 8
Leg Curl: 70kg X 8 60kg 2 X 8

Captain's chair Leg Raises 2 X 12

Bike 35 mins (high intensity)

eclectichoney

Push (A)

Squat 13.5kg 1 X 12, 16kg 1 X 12, 18.5kg 1 X 11
DB Bench 10kg DBs 1 X 10, 12kg DBs 1 X 8, 1 X 6
Military Press 6kg DBs 3 X 7
French Press 11kg barbell 3 X 7


7.5k run

(I also walked 7.5km today hence the reduced weights session as I just felt wiped )

eclectichoney

Pull

Assisted Pull-up: (cw = 20) X 8 X7 X 6
SL Deadlift: 26kg X 15 - 36kg X 3 X 9
Barbell Row: 23.5kg 3 X 9
Leg Curl: 55lbs 3 X 8
Standing lateral raises: 5kg 3 X 6
C Chair Leg Raises 2 X 10

8k run

Listened to: Animal Collection - Merriweather Post Pavillion