I'm gonna try to keep this updated as much as I can but I can't promise anything:
I'm on a "3 way split" right now in DC terms meaning I have my BP's broken into 3 groups vs. the standard 2. This is to allow me to concentrate on bringing up a weak bodypart. I can't say specifically what I'm doing for that bodypart cause I promised the person who suggested it that I would not reveal it, that person is a friend of mine and I won't betray his trust.
Today went:
Back Width-Hammer High Pull-285*16 RP with 20 partials and a 60 second stretch at the end. I dont' know the name of this particular machine as it's not labeled so I call it a high pull, it's like the pulldown machine that David henry used in his back and bicep training article in Flex last year.
Back Thickness-Hammer Rows-155*25 with my left arm and 30 with my right rest paused. I rest paused this thickness movement cause my low back isn't really at any risk, my chest is againts a pad so there is no strain. I also go for higher reps with this cause I maxed out the machine last summer doing 4-6 reps.
Icarian Preacher Curl-120*13RP with a 20 second static and 60 second stretch.
Pinwheel Curls-30*22 with my left arm and 28 wtih my right, Rest Paused.
I also did 20 minutes of cardio afterwards, HR at about 150 BPM. This is to keep my lungs strong cause I have asthma and to burn BF while glycogen is depleted. I weigh about 211 at 5'7 and am THINKING of doing a natural show at the end of the year so I'm easing into things.
Might do abs tonight, we'll see.
here's an example of how I increased the resistance on each movement:
high pulls-I used 10 more pounds on this movement than last workout
rows-I used 20 more pounds on this movement, last workout was the first one doing these and I just picked a weight I thought would be a good starting point for. I expect to keep reps at about 15-20 for these and really pile on the weight.
preachers-no weight increase but got 2 more reps. Usually I wouldn't let my reps go below 12 on this movement but I increased the poundage by 20 last workout so I only got 11.
Pinwheel curls-just a 5lb increase, would have liked to hit 30 reps with each arm but oh, well.