Tucker: Lifting again

Okay! First week of real workouts down. I’ve moved from doing full body routines into a pretty standard bodybuilding routine – Chest/Bi’s, Shoulders/Tri’s, Back, Legs. I’m still keeping up with my strengthening routine for my legs and core, and I’m either doing a couple exercises right at the beginning of the workout, or I’m just doing the whole upper body or lower body routine.

 

I took everything really light, and I mean really light (DB rows with 25-30 lbs, Overhead press with 25 lbs, squats with 135 lbs, and just focused on feeling everything and making sure that everything I’ve been working on was staying strong. I tried to keep my head position neutral, kept my rib cage from flaring, and felt my shoulders and all the little muscles up around my shoulder blade get some work that they haven’t gotten before because I’ve always skipped over them.

 

For the most part, the workouts went well. The chest and biceps day was the most finnicky with a few pops here and there in my elbows, but the other upper body days were pretty good without much of anything going on. My leg day was pretty sweet too, because even though I had some initial pain while doing the leg press, I was able to engage some of the muscles in my foot and adductors and use what I’ve learned over this process to get it to stop popping.

 

Chest/Biceps

Warm up with McGill Big 3, extra single arm plank variations and T-spine activation and mobility

 

Cable Pec flies

Flat DB press

Single arm Inline DB press

Barbell Bench (95 lbs)

Cable curls in supinated, neutral and pronated positions

Single arm DB curls

 

Legs

Warm up with McGill Big 3, single leg glute bridges, single leg squats, plank variations

 

Single leg split squat with back leg on bench

Single leg stiff leg dead lift

Leg extension

Leg curl

Leg press

Squats (135 lbs)

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Tucker Loken is a Bodybuilder turned Powerlifter turned Powerbuilder from Eugene, Oregon. He did his first bodybuilding show when he was still in high school, and has been training male and female competitors for shows since 2011. Several years ago he decided to take a step away from his normal routine and learn how to get strong. He worked with Brian for 9 months, added 200 pounds to his raw total and qualified as an Elite lifter in the 220 pound weight class. He returned back to bodybuilding much stronger and now incorporates the 10/20/Life philosophy into his training to keep himself healthy and making continual progress in the Big 3 as well as adding size and shaping his physique. Now part of Team PRS, he brings his unique expertise of nutritional knowledge and how to balance Bodybuilding with Powerlifting to help athletes achieve their best potential.

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