6/2
ovrhead seated barbell press 3 x 5 @110
decline dumbbell press 3 x 10 w/40s
chest supported machine row 3 x 10 w/220
seated cable rows 3 x 10 w/225
cable lateral raises 3 x 10 w/17.5s
rope tricep pressdown 3 x 10 w/62
EZ bar curls 3 x 10 w/80
6/30
leg curls 4 x 10 w/160
dumbbell shrugs 4 x 10 w/85s’
decline crunch 40 total reps
seated calf raise r4 x 10 w/140
Lazy today, actually just hot, so skipped deads.
7/1
high incline dumbbell shoulder press 1 x 8 w/30s, 45s, 2 x 8 w/55s
braced incline lateral raise 4 x 8 w/30s
EZ bar curl 4 x 8 w/90
straight bar tricep pressdown 4 x 10 w/62
incline dumbbell curls 4 x8 w/25s
EZ bar skull crusher 4 x 10 w/90
later, 60 pushups
Incline dumbbell curls are about the hardest arm exercise I’ve ever done. First time doing pushups in several months and these were really easy.
7/2
4 x 10 wide grip pullups (in garage HOT)
These were easy with no other pre exercises. Likely the trt which is going great at 22 weeks.
Building the guns and working in a hot garage. That sounds familiar.
ditto. I find them very uncomfortable
7/3
incline dumbell press 4 x 8 w/70s
wide grip pullups 4 x 10
underhand grip pulldowns 4 x 8 w/190
reverse pec dec 4 x 8 w/85
4x10 wide grip pull-ups is really solid work
OG, wide grip pullups just take time and determination to master.
7/6
high incline barbell press 3 x 5 w/120
close grip bench 3 x 8 @165
chest supported machine row 3 x 10 w/;220
1 arm dumbbell rows 3 x 10 w/90
dumbbell lateral raise 3 x 10 w/30s
1 arm tricep pressdowns 3 x 10 w/25
cable curl 3 x 10 w/50
7/7
leg curls 4 x 10 w/160
deads 4 x 5 w/315,335,345,355
shrugs 4 x 10 w/315
calf raises on leg press machine 4 x 10 w/540
Deads were surprising considering how I felt this morning. 355 actually felt good.
solid work Biker!
7/8
dumbbell shoulder press 4 x 10 w/70s
dumbbell lateral raise 4 x 10 w/30s
barbell curl 4 x 10 w/100
v bar tricep pressdown 4 x 10 w/65
alternating dumbbell curl 4 x 10 w/40s
incline EZ bar skull crusher 4 x 10 w/90
7/9
wide grip pullups 4 x 10 (2 sets weighted w/10, last set w/25)
50 pushups
I’ve felt especially strong and pumped all week. 23rd week of trt.
Well the numbers don’t lie…STRONG
7/10
Bench 4 x 5 @ 205
Incline dumbbell press 4 x 10 w/65s
wide grip chins 4 x 10
cable face pull 4 x 10 w/65
Chins remain a pain after bench work, but I did them.
7/11
2 x 10 wide grip pullups in garage
leg curls 5 x 10 w/145
hack squats 5 x 10 w/410
seated calf raises 5 x 10 w/140
Brutal…ly good
7/13
Not brutally good today for sure.
overhead barbell press 3 x 5 w/65
neutral grip decline db press 3 x8 w/45s
chest supported machine rows 3 x 8 w/165
seated cable rows 3 x 10 w/110
cable lateral raise 3 x 10 w/17s
rope tricep pressdown 3 x 10 w/65
Getting lazy for vacation this weekend. There’a s small gym where we’re going that I’ve used before. Will have to improvise a lot.
Enjoy your vacation!