Thurs/11/4
Lower machines: 10x10
Shoulder pumps: 2x30 + 30 pullaparts
Hanging leg raise: 2x15
Leg press: 5x10+ 30 squats at the end.
Swiss ball Abs + back raise: 3x20+20
1 Like
Fri/11/5
Warms: 8x10
Floor press:
-speed sets= 12x3, misc. grips.
-Close grip: 3x3/ 1@ 250, 275, 285
Barbell Tri’s extensions/press: 2x25@ 135
Mid. incline DB’s: 25@ 50’s/ 13@ 65’s
Cable pulldowns: 3x10/ 3x6
1 Like
Mon/11/8.
Warms: 8x10
Block pulls @ 4":
8x2/ 1@ 365, 405, 455.
Cluster= 3x1@ 405
Sumo, from floor: speed pulls- 8x3@ 315, 30 sec. breaks.
High pulls: 6x5@ 95
Low back ext.: 1x30
Hanging leg: 2x15
Pulldowns: 5x10
3 Likes
Tues/11/9
Warms: 8x10
Decline DB’s: 20@ 30, 50’s/ 2x10@ 70’s, 60’s.
Hammer Iso Incline: 3x6/ 6@ +90, 100, 110 per side.
Incline DB-Tri’s + Bi’s: 3x15 + 10.
Rear delt fly: 2x20
Seat Leg press: 5x15.
Day 2 of 4-training before vacation (light lifting if any) time…
1 Like
Z- that’s some nice floor press work!
OG…Thanks, I saw you pop back up around here.
Good to hear from you.
Weds/11/10
Pumping and Heavy Breathing (not that heavy).
Bike- 5mins
Hanging leg-3x15
Bike- 5 mins
Crunch+back raise: 2x15 each
OHP- 5x5/ 5x5@ 135
ABduct machine- 5x10
Calf- 5x10
Lying EZ Tri’s-5x10
Standing EZ curls- 5x10
Short breaks, hard pumping action…did it all pretty quick.
2 Likes
Back after 10 days off of training- out of town for most of it.
Came back the same weight, but just a little softer…
I hope I didn’t lose to much Gainzzz.
Sun/11/21
Good, hard lower body pumping-a little arms and shoulders too. Back to real training Tuesday PM.
3 Likes
Mon/11/22- Not to bad, with all the time off I’ve had.
Tri’s + Facepulls: 3x15+15
Abs + back raise: 3x15+15.
Floor press:
3x10/ 4x6/ 3@ 225, 250, 260, with pretty good pauses.
Close grip: 3x6@ 225
Hammer decline mach.: 5x15
Pullup machine: 3x10 (-100)
Cable crunch: 5x10
Hang knee raise: 5x10
1 Like
How did I Not post any training since Mon?.. I’m sure I did something during the week??
Fri/11/26
Abs and back raise: 2x15+15
Lying hams: 6x8 going up.
Box Sq/ +2":
8x3/ 3@ 315, 365, 385
G.M.'s: 5x8@ 185
DB pullovers: 3x15
Straight hang Abs: 3x15
1 Like
Sat/11/27
Misc. upper/abs/lowback: 8x25
Mid Incline/ 3 board press:
2x15/ 2x6/ 3@ 185, 205/ 3x3@ 225. Dam weak still.
High(er) Incline/close grip: 6@ 135, 165, 185, 175, 175
Pullup machine/ -100lbs: 4x12
Incline DB Tri’s: 3x15
Rear delt raise: 2x15
Hang knee raise: 5x10
2 Likes
Mon/11/29
Misc. warms= 10x15, giant circuit.
Speed pulls: warmed up sumo & conventional: 12 or so x3.
Conventional only: 6x1/ 12x1@ 275 + 50lbs band, 30 sec. rest.
Seat leg press/alternated single leg: 5x10 back and forth.
Leg extensions: 2 sets of “21’s”
ABduct machine: same as above.
Pulldowns/ wide: 6x8
DB laterals: 8x8, short breaks. Yes-I read the CT tip/reminder.
Cable crunchs: 8x8, as above=very hard reps.
3 Likes
Weds/12/1
Warms:
Seat row, Pulldowns, Tri’s= 3x10 each.
Misc. band stuff= 1x50
Hammer BE machine: 4x6/ 6x6@ 185
Spoto: 5x5@ 135
JM Tri’s: 5x5@ 135
Dead hang pullups @ B.W.= 6x3
OHP: 3x5, 3x10-all at 95.
Ball crunch + pullaparts: 3x15+15
3 Likes
You’re a machine. You workout so often (a good thing). You needed those 10 days off.
Well thanks-I’m still recovering from it.
And…I just had 4 days off 
So back at it tonight!
Mon/12/6
Lying Hams: 6x8 going up, 26 rep drop set finish.
ABduct + ADduct machines: alternated sets of 25 and 15’s.
Leg Press: 3x15
1 leg-seated press: 5x8 each.
Walking Lunge: 3x25
Standing Abs: 5x10
Hanging leg raise: 5x10
1 Like
Tues/12/7
Machine shoulder press + pullaparts: 3x15 + 25
Chest press machine: 3x15
Floor press/ semi-close grip(?)
6x3/ 3x185, 225/ 1@ 245, 265, 275. Planned to stick to 3’s but…I didn’t.
Close grip: 4x6 @ 215, trying Not to grind myself into the ground=left 2ish in the tank.
Incline DB’s: 25 @ 55, 50’s.
Pulldowns:3x10
Face pulls:3x10
Seat rows: 3x10…last 9 sets done pretty quickly.
Thurs/12/9.
Misc. back/glute raises: 8x10
ABduct and ADduct machines: 1x25 each.
Speed sets/box SQ:
Wide & Comp. stance: 12x2
Wide stance: 3x2@ 135, 185/ 2x2@ 225, 275/ 3x2@ 315
G.M.'s: 5@ 135, 185, 225, 275, 225, 225.
Rev. hypers: 2x25
1 leg, seated press: 5x10 each, alternating.
Swiss ball crunch: 5x10, 10 sec. rest.
Hanging leg raise: 5x10, same as above…
Last 3 days- no training.
Mon/12/13
Warms: 10x10
SQ/paused@ parallel: 6x3/ 1@ 275/ 315
SQ to pin= top 1/3: 1@ 315, 335, 355, 375
G.M’s: 3x15@ 185
Seated leg press machine: 8x8, pretty dang hard.
DB pullovers: 3x15, feel the stretch.
Preacher machine curls: 3x10/ 5x5 cluster pumps (I think that’s what you call it…)
Hang leg raise: 3x10
1 Like