Legs @ Richmond
Bulgarian Split Squat – BWx10, 20x10, 30x10, 40x10
DB Walking Lunge – 20x20 steps, 30x20 steps, 30x20 steps, 40x20 steps
Hamstring Curl – 70x10, 80x10, 90x10, 95x10
Seated Calf Raise – 90x12, 110x12, 120x12, 130x12
1 Leg Kickback “LF Glute” – 90x10, 105x10, 120x10, 135x10
Biceps @ Richmond
Preacher curl – EZ bar+50x12, +60x12, +65x11, +60x12
Hammer Curl – 25x8, 30x8, 35x8, 40x8–>25x5
Standing wide grip EZ curl – 40x10, 50x10, 60x10, 50x10
Cable Curl – 27.5x12, 37.5x12, 42.5x12, 37.5x12
21s – 40, 40, 40
Chest & Tri @ Sheppard
Dips – BWx12, +10x12, +20x12, +30x12, +35x12, +35x8
1 Arm DB Overhead press – 40x8, 45x8, 50x8, 60x8
HS MTS Decline Chest Press – 45x10, 55x10, 60x10, 65x10, 50x10
HS MTS Incline Chest Prss – 45x10, 55x10, 60x10, 65x10
Pec Dec – 100x12, 115x12, 125x12, 135x12–>70x12
1 Arm standing tri ext – 25x10, 30x10, 35x10, 30x12
Overhead Tri ext machine* – 40x10, 50x10, 50x10, 40x10
Went to my moms gym today, they got different stuff so went nuts… Definitely too much, but i feel good from it
9 exerciss is definitely too much and borderline silly, but I wont be doing this regularly.
Back @ LA fitness
Post workout weight – 191 (eep)
BW Pullups – 8, 8 , 8, 3, 3, 3, 3, 3
HS MTS Front Pulldown – 65x10, 75x10, 85x10, 90x10
Chest supported T-Bar Row – 45x10, 55x10, 65x10, 75x10
HS Plate loaded Iso lateral Low Row (per side) – 45x10, 55x10, 65x10
Machine reverse fly – 85x10, 70x10, 70x10, 70x10
SS:
1 arm cable rear delt fly – 12.5x10, 12.5x10, 12.5x10
1 leg standing calf raise w/db – 25x12, 25x12, 25x12
Preacher curl – Bar+20x12, +30x12, +35x12
Hammer curl – 25x10, 30x10, 35x10
Shoulders @ Sheppard
HS MTS Overhead Press – 55x6, 65x10, 75x10, 85x10, 95x10, 100x10
1 Arm standing DB press – 45x10, 50x10, 55x10, 60x10
Rope/cable upright row – 60x12, 80x12, 100x12, 110x12
Seated face pull – 20x12, 20x12, 30x12, 35x12
Machine Lateral Raise – 70x10, 80x10, 85x10, 90x10
Tri Pressdown – 30x12, 35x12, 45x12, 55x12, 65x12
Next week I will try to progress the 1 arm OHP and the upright rows a little
Legs @ Richmond
Bulgarian Split Squat – 25x10, 35x10, 45x10, 50x10
Walking Lunges (20 steps w/db) – 25, 35, 35, 45
1 Leg Hamstring Curl – 75x10, 85x10, 95x10, 100x10
Seated Calf Raise – 90x12, 110x12, 130x12, 145x12–>130x12
LF Glute – 105x10, 120x10, 135x10, 145x10
Plank – 50s, 50s, 50s
Chest & Tris @ Sheppard
Dips – BWx12, +10x12, +25x12, +45x12, +45x7
1 Arm Standing Dumbbell Press – 45x8, 50x8, 55x8, 65x11*
HS MTS Decline Chest Press – 45x10, 55x10, 65x10, 70x8–>60x3–>60x1
HS MTS Incline Chest Prss – 45x10, 55x10, 60x10, 65x10
Pec Dec – 100x12, 100x12, 115x12, 125x12
1 Arm Standing tri ext **-- 25x10, 30x10, 35x10
Seated machine overhead tri ext – 40x10, 50x10, 50x10, 50x10
*The ROM on this set was a bit low, I was just happy i got away with it
**ROM was short for all sets, these sets werent going well today…
Back/Bi @ Sheppard
BW Semi pronated chinups – 8, 8, 8, 8, 5, 5
HS MTS Row – 60x10, 70x10, 80x10, 85x10
HS Front Pulldown – 65x10, 75x10, 85x10, 85x10, 95x10
Chest supported t-bar row – 45x10, 55x10, 65x10, 75x10
1 arm cable rear delt fly – 12.5x10, 17.5x10, 20.5x10, 22.5x10
cable reverse x – 15x10, 17.5x10, 20.5x10, 17.5x10
EZ curl – 45x10, 60x10, 60x10, 60x10
Hammer curl 25x8, 25x8, 30x8, 30x8
Shoulders @ Richmond
LF Machine Overhead Press* – 90x10, 100x10, 105x10, 110x10
1 Arm standing DB press – 45x10, 50x10, 55x10, 65x11
Rope/cable upright row – 50x12, 65x12, 72.5x12, 80x12
Cable Chest Press** – 37.5x10, 42.5x10, 47.5x10 , 52.5x10
Standing face pull*** – 30x12, 50x12, 57.5x12, 55x12
LF Machine Lateral Raise – 60x10, 80x10, 90x10, 100x10
Tri Pressdown – 60x12, 70x12, 80x12, 85x7–>65x6
*This machine sucks, I like the isolated one at sheppard better, plus its HAAARD
**Im going to add a chest exercise on shoulder day like i do a shoulder exercise on chest day… this one felt good, though is the limit weight without me wiggling around too much
***I dont like doing these standing but the seated was occupied by a trainer and his client at the time and i didnt want to wait around
Legs @ Sheppard
Bulgarian Split Squat – 30x10, 35x10, 40x10, 50x10
Squat* – 135x10, 135x10, 135x10, 155x10
Seated Calf Raise – 90x12, 110x12, 130x12, 140x12, 150x12
1 Leg Hamstring Curl – 75x10, 85x10, 95x10, 105x10
LF Glute – 80x10, 100x10, 120x10, 140x10, 155x10
Plank – 45s, 50s, 60s
Knee bent leg raises – 15, 25, 35
*decided to try doing them very light… was fine, felt good, going to progres extremly slowly though as I am not better, and sticking to light weights
Biceps @ Sheppard
Preacher curls – Bar+20x12, +30x12, +40x12, +50x12, +60x8
Hammer Curl – 20x8, 25x8, 30x8, 35x8,40x8, 45x8*
Ez curl 40x10, 60x10, 70x10, 70x10, 80x10**
Cable curl 25x12, 30x12, 35x12, 40x12
Concentration curl 20x8, 20x8, 20x8
Chest & Tri @ Sheppard
Dips – BWx12, +10x12, +25x12, +45x12, +45x9
1 arm DB OHP – 45x8, 55x8, 60x8, 65x10*
HS MTS Decline Press – 50x10, 60x20, 65x10, 70x8–>50x3–>40x3
HS MTS Incline Press – 45x10, 55x10, 65x10, 70x9–>50x5–>40x5–>30x6
Machine chest fly – 115x12, 120x12, 130x12, 140x12
1 Arm standing tri ext – 20x10, 25x10, 30x10, 35x10
Machine overhead tri ext – 40x10, 50x10, 50x10, 50x10
*Left arm did 12, right arm did 10 – did two push presses right after
Back/Rear-delts/Bi @ Sheppard
BW Semi pronated chinups – 8, 8, 8, 8, 8
BW Pullups – 3, 3, 3, 3, 3
HS MTS Row – 60x10, 70x10, 80x10, 90x10
HS Front Pulldown – 60x10, 75x10, 85x10, 95x10, 100x10–>70x9
Chest supported t-bar row – 45x10, 60x10, 70x10, 80x10
cable reverse x – 15x10, 20x10, 25x10, 20x10
1 arm cable rear delt fly – 15x10, 17.5x10, 20x10, 20x10
EZ curl – 45x10, 50x10, 60x10, 70x10
Hammer curl 25x8, 30x8, 35x8
Shoulders @ Sheppard
HS MTS Overhead Press – 55x6, 65x10, 75x10, 85x10, 95x10, 105x10
1 Arm DB OHP – 45x10, 50x10, 55x10, 70x11
Rope/cable upright row* – 45x12, 55x12, 65x12, 70x12
Cable chest press – 50x12, 70x12, 80x12, 90x12, 95x12**
Seated face pull – 20x12, 30x12, 35x12, 40x12
Machine Lateral Raise – 70x12, 80x12, 90x12, 100x12
Close grip cable tri pressdown – 45x12, 55x12, 65x12, 75x12
1 arm overhead tri extension – 30x6, 30x8, 35x6, 40x7
*not the station i usually use at this gym
**was set to the heavy weight on the rack, and this set was the whole stack… Need to find a machine with less pulleys
Legs @ Sheppard
Bulgarian split squat – 30x10, 45x10, 50x10, 55x10
Squat – 135x10, 145x10, 155x10, 165x10
1 leg hamstring curl – 75x10, 85x10, 95x10, 105x10
Seated Calf Raise – 90x15, 120x15, 140x15, 150x15
LF Glute – 100x10, 130x10, 150x10, 170x10
Plank – 60s, 60s, 60s
Leg raise *-- 15, 25, 30
*Knees slightly bent
Biceps @ Richmond
Preacher Curl – 40x12, 60x12, 70x12, 80x12, 90x12*
Hammer Curl – 20x8, 25x8, 30x8, 35x8, 40x8, 45x8, 50x8**
LF Machine curl – 60x10, 70x10, 75x10 80x10
EZ Curl – 50x10, 60x10, 70x10, 80x10***
Cable Curl – 35x12, 42.5x12, 50x12
Concentration curl – 20x8, 20x8, 20x8
*Arms only went down to parallel to the floor for this set
**A little bit of swing
***Swinging again
Chest and tri @ Sheppard
Dips – BWx12, +20x12, +30x12, +50x12, +50x12
1 Arm sanding DB overhead press – 50x8, 55x8, 60x8, 70x10*
MTS Decline Press – 50x10, 60x10, 70x10, 75x10**–>50x3–>30x6
MTS Incline Press – 45x10, 55x10, 65x10, 75x9–>50x3–>30x6
Machine chest fly – 105x12, 115x12, 120x12, 125x12
1 Arm overhead tri extension – 20x10, 25x10, 30x10, 35x10
Overhead tri extension machine – 40x10, 50x10, 60x10, 60x10
** last 2 reps were short
Back/Rear-delts/Bi @ Sheppard
BW Semi pronated chinups – 8, 8, 8, 8, 8
BW Pullups – 3, 3, 3, 3, 3
HS MTS Row – 65x10, 75x10, 85x10, 90x10
HS Front Pulldown – 65x10, 75x10, 85x10, 95x10, 105x11–>80x3–>70x6–>50x6–>30x10
Chest supported t-bar row – 45x10, 65x10, 75x10, 85x10
cable reverse x – 15x10, 17.5x10, 20x10, 22.5x10
1 arm cable rear delt fly – 15x10, 17.5x10, 20x10, 22.5x10
EZ curl – 45x10, 50x10, 60x10, 70x12*
Hammer curl 25x8, 30x8, 35x12**
*Swing
**Swinging the last 4 reps
Shoulders @ Sheppard
HS MTS Overhead Press – 45x10, 55x6, 65x10, 75x10, 85x10, 95x10, 110x12, 110x9
1 Arm DB OHP – 45x10, 55x10, 60x10, 70x12, 60x8
Rope/cable upright row* – 70x12, 90x12, 110x12, 130x12
Cable chest press** – 70x12, 85x12, 95x15, 95x15, 95x12
Seated face pull – 30x12, 40x12, 40x12, 50x12
Machine Lateral Raise – 70x12, 80x12, 90x12, 110x12***
Close grip cable tri pressdown – 45x12, 55x12, 65x12, 75x12
LF Arm Extension – 40x10, 60x10, 70x10, 80x10
*something was wrong with the machine
** Last few reps of the last few sets weren’t to lockout
*** hard
Legs @ Sheppard
Bulgarian split squat – 30x10, 40x10, 50x10, 60x10
Squat – 135x10, 155x10, 175x10, 185x10
1 leg hamstring curl – 80x10, 90x10, 100x10, 110x10
Seated Calf Raise – 100x15, 140x15, 150x15, 160x15
LF Glute – 110x10, 140x10, 160x10, 170x10, 180x10
Plank – 60s, 60s, 60s
Leg raise *-- 15, 25, 30
*Knees slightly bent
Biceps @ Richmond
Preacher Curl – 40x12, 60x12, 70x12, 80x12, 90x12*
Hammer Curl – 20x8, 25x8, 30x8, 35x8, 40x8, 45x8, 50x10**, 55x8
EZ Curl – 50x10, 60x10, 70x10, 80x10***
LF Machine curl – 70x6, 70x10, 60x10, 65x10
Cable Curl – 35x12, 42.5x12, 42.5x12, 42.5x12,
Cable negative curls – 65x6, 55x6, 65x6
*better range than last week!
**Last 2 reps of this were swinging, the 55lb set was all swinging and not that high…
***Swinging again
Chest and tri @ Sheppard
Dips – BWx12, +25x12, +35x12, +55x12, +55x8
1 Arm sanding DB overhead press – 50x8, 55x8, 60x8, 75x8*
MTS Decline Press – 45x10, 55x10, 65x10, 75x10
MTS Incline Press – 45x10, 55x10, 65x10, 75x12
Machine chest fly – 105x12, 115x12, 125x12, 135x12
1 Arm overhead tri extension – 20x10, 25x10, 30x10, 35x10, 40x10
Overhead tri extension machine – 40x10, 50x10, 60x10, 60x12
Back/Rear-delts/Bi @ Sheppard
BW Semi pronated chinups – 8, 8, 8, 8, 8
BW Pullups – 3, 3, 3, 3, 3
HS MTS Row – 65x10, 75x10, 85x10, 95x10
HS Front Pulldown – 65x10, 75x10, 85x10, 95x10, 105x12
Chest supported t-bar row – 60x10, 70x10, 80x10, 90x10
cable reverse x – 15x10, 17.5x10, 20x10, 20x10
1 arm cable rear delt fly – 15x10, 17.5x10, 20x10, 22.5x10
EZ curl – 45x10, 60x10, 70x10, 80x12*
Incline curl 20x8, 25x8, 30x8
*Swing
Shoulders @ Sheppard
HS MTS Overhead Press – 50x10, 60x6, 70x10, 80x10, 90x10, 100x10, 110x12, 115x15
1 Arm DB OHP – 50x10, 55x10, 60x10, 70x12, 60x10
Rope/cable upright row* – 45x12, 55x12, 65x12, 75x12
Cable chest press** – 80x12, 90x12, 97.5x15, 105x15, 102.5x12
Seated face pull – 30x12, 40x12, 50x12, 57.5x12
Machine Lateral Raise – 70x12, 80x12, 90x12, 115x12
Close grip cable tri pressdown – 45x12, 60x12, 70x12, 75x12—>50x6
LF Arm Extension – 50x10, 60x10, 70x10, 80x10, 85x10
*different machine again
**Stack plus weights added to it, so im not sure what the actual resistance was…