Mrrippedzilla
MIA - PM only
I don't see the need for more than 2-3 sets for a warmup with 20-30% lower weight then your working sets. Of course warmups vary considerably between individuals so its up to you.
Perfect - no issues whatsoever with anything for your chest workouts.
I personally prefer the barbell version of this move for maximum growth but to each his own.
You should sacrifice 1 set here for some side delt work since these don't really get hit on vertical presses. 2 sets of lateral raises would be enough.
The volume here is a little bit high for the triceps (almost equal to chest) so I would drop 1 set for DB behind the neck OR do 3 sets for 2 exercises- one overhead tricep move and another to the body.
Legs
Ok I'm still going extremely heavy on big movements, then going lighter with different exercises. I love feeling the weight, but at same time, keeping great form. TNE again today, feeling my nipples being a little itchyincreasing AI 1/4 tab eod.
Squats
405 for 5 (good slow parallel reps) holy fuck getting stronger
425 for 2 (left a rep)
405 for 3 DEEP
405 for 3 FUCK yes got way the fuck down
Leg Press
825 for 7 great set
915 for 3 (I'm shot)
735 for 8 failure
735 for 8 another great set
Lol I love how everyone who does logs cant resist going really heavy/low reps on squats.
In general, for compound leg movements you respond much better at higher reps so I would switch it up to 3x15 for both squats & leg press.
For squats if you really want a challenge then try paused squats in your final set - killer.
No problems with leg extensions.
I would sacrifice a couple of sets of leg curls in order to get some glute work in there - hip extensions, something like that at 2 sets of 8-12.
I'm assuming this is the standing version of calf presses.
For the part of the calf that this move focuses on (the upper half aka the gastroc) you want to go really low reps since its a fast twitch muscle.
Depending on how developed your calves are, I would do some 5x5 work here with an emphasis on slow eccentrics.
You may also want to rotate this move with the seated calf raises during the week if your gym has the machine for it.
Back
Feeling good as usual, didn't get as much sleep last night, but still got my ass up. Preworkout was 40 DBOL, 25 prov, 100 TNE, four cups of coffee. Pumps do get a little to insane especially on back extensions. Here she is:
HS Pulls
WU sets
45 and 25 ES for 12 good squeeze at the bottom
45 and 35 ES for 7 another good set
45 and 25 ES for 9 that didn't take long for a huge pump
DB Rows
110 for 10 great slow movement
110 for 9 failure
110 for 8 fuck pumps insane
Seated Rows
168 and top plate for 8 great pull
156 and top plate for 9 another great pull
Close Grip Cable Supinated Pulls
132 and top for 8 getting spent
120 for and top plate for 10
Back Extensions
50 for 12 good set not failure
75 for 11 great set not really failure
75 for 9 damn spent
All of this looks absolutely fine but I just want to add that if your going to do back extensions then you should really put some ab work somewhere in your training programme as well to maintain balance in your core.
I remember you mentioning that lower back health was a priority so you may want to youtube McGill curl ups - a safer version of crunches.
Similar to my comments on delt work during chest day - you want to add some rear delt work specifically here (goes well on back day).
Drop 1 set on the machine press and add 2 sets of rear delt flyes/face pulls/other variations of these moves.
For biceps its similar to my comments on triceps - do you really need 3 exercises and this much volume for a such a small muscle group UNLESS it happens to be lagging behind?
I would stick to 2 exercises for 3 sets, which exercises is completely up to you.
Alternatively, you could add some weighted chins first to get some biceps and back work done at the same time - something I'm currently getting good results from.
A couple of minor points regarding some of the more advanced techniques such as going to failure & drop sets.
You only want to go to failure or utilize drop sets on 1 exercise per day and it should be the final set, ideally placed later on in your workout (not necessarily last).
This is to make sure that the effort involved in this set doesn't negatively effect everything else for the day - for example if you go failure early on for chest, then inevitably triceps will be effected.
Personally, I would pick your weakest exercise for the day and utilize these advanced techniques on that.
In terms of volume, it doesn't look like your overtraining, in fact your sets/reps in general look very good - which is why my corrections are pretty minimal.
Great log, keep up the good work
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