Tues/3/28
Bent knee/calf raise: 3x15, painful stretch
Incline BE: 3x8/ 5x5, super weak.
Decline DB’s: 3x15/ 3x10.
DB pullovers: 2x25
DB hammer curls: 1x20, 10, 20
Tri’s/dip machine: 1x20, 10, 20.
45* glute raise: 4x15
45* back raise: 4x15
Seat rows/pulling high: 2x25
Thurs/3/30
Band stuff: 4x25/ 4x10
Floor press: 5x5…elbow hurting.
Big leg press: 5x15, hard pumping
Leg extension: same as above.
leg press machine: single leg, Meadows drop sets…pretty tough.
Didn’t eat/drink right…waited to long after work ect…= session for shit.
Mon/4/3
Leg press/machine: 8x15
Lying hams: 4x15
Calf: 4x15
Leg extensions: 4x15
Pulldowns + pushdowns: 8x15+15.
That is all- lots of hard tension and pumping.
Tues/4/4
Cable Flys and Tri’s: 5x15 each/ Cable curls: 3x15
Block pulls/ 4": 6x6/ 4x3/ 2x1/ 8x3@ 365, 60 sec. rest.
DB/ rear delts + laterals: 2x10+10/ 2x15+15.
Hang leg raise: 5x10
Bar/DB curls, drop set of 100 reps.
Thur/4/6
Hard pumping party…again.
Seated rows: 2x25
Seat/shoulder press: 2x25
Assist Dip machine: 2x25
OHP: 5x5
Inc. DB’s: 4x15@ 40’s
DB Tri’s: 2x25
Cable flys: 2x25
Hanging leg: 3x15
Tues/4/11
Leg extensions: 8x15
45* back raise: 4x15
45* glute raise: 4x15
Cable pushdowns: 4x15/ 4x8
Pulldowns: 3x20
Machine/leg press: 3x15/ 1x25
Calf: 3x25
DB rear delts: 4x20
Mon/4/24th…
Back home, and at work, after 13 days off.
No training…just travel. Back in the gym tonight.
Mon/4/24
45* back + glute raise: 3x10+10
Seated leg press: 5x15,
Pulldowns + pressdowns: 5x10+10
Big leg press: 5x10
DB rear delts + Tri’s: 3x10+10
DB laterals + Tri’s: 3x10+10
Hang leg raise: 5x10
Tues/4/25
Rope pulldowns+ Abs+ face pulls: 2 rounds of 20each.
Seated Hams machine: 4x20/ 4x15.
Mid-Incline DB’s: 3x15/ 6x8.
Seated cable rows: 8x10
DB curls + cross body curls: 4x10+10.
Fri/4/29th
Leg press machine: 3x25
Lying Hams: 3x25
Swiss ball crunch: 3x25
Cable Flys + Tri’s: 4x15+15
Decline DB’s: 2x8/ 6x6@ 70’s, paused reps.
Rolling Tri’s: 8x8@ 30’s, 15-20 sec. breaks.
Back raise: 5x10
EZ curls: 5x10
Mon/5/1
Cable/bands: 8x25
Box SQ: 6x5/ 4x3 up to 315.
Close stance: 4x6@ 225
Speed pulls: 6x3@ 225
Seated ham machine: 2x25
Leg extensions: 2x25
Cable crunch: 3x15/ 3x10
Quite awhile since I’ve SQ= weak and wobbly.
Tues/5/2
Pulldowns + facepulls: 2x25 each.
Cable pushdowns: 5x10, quick breaks.
Cable curls: same
Rear delt machine: 5x10, quick breaks…pretty pumped up warm-ups.
Floor press: 6x5/ 1@ 225, 45, 55, 265- paused reps.
Close grip: 4x6@ 185
Inc. DB’s: 4x15@ 40’s
V-grip pulldowns: 15, 10, 4x6, 10+10 drop set.
Thur/5/4
45* leg press + calf: 2x25+25
L.P only: 5x15
L.P + calf: 2x25+25.
Extensions: 5x10
Decline bench: 5x10
Inc. DB hammer press: 5x10
Hammer pulldown machine: 2x15/ 6x5/ 2x15
Cable Abs: 2x25/ 2x15/ 2x10
Mon/5/8
Need to burn off some fluff= short breaks, working fast…still some heavy stuff- for the next 4 weeks. Diet (gasp) adjusted also.
Seated calf + DB shoulder giant sets: 4x10 + 30.
Decline BE: 4x10
Cable pulldowns + Tri’s: 5x10+10
Floor/ DB flys + pushups: 4x15+15.
Hammer press machine: 3x10/ 4x6.
DB curls + cross body: 4x10+10.
Tues/5/9
Misc. pulls/rows complex: 5x15@ 135…warming up for block pulls ect.
Block pulls @ 4": 4x4/ 2x2/ 1@ 365/ 405.
8x1@ 385, 60-70 sec. rest between.
Leg extensions: 10x10, hard…
Calf: 2x25
Foam rolled/ stretched stuff= 15mins.
Short and to the point.
Thurs/5/11
FreeMotion cables: Flys + single Tri’s: 5x15+15…pumping and pumping.
Decline DB’s: 4x8/ 4x8@ 70’s, paused and driving up.
EZ Tri’s extentions + standing curls: 5x15+15.
DB rear swings + shrug/front raise: 5x10+10.
Hang leg raise: 8x8
Sat and Sun.- Did a 2.5-3 mile walk each day, with an extra 15lbs backpack.
Only mentioned to support my ‘Mini-cut May’ goals…
Been keeping nutrition tight.
Mon/5/15
Cables+ bands= 10x25 circuit.
Glute/back raise: 30, 10, 10, 10.
Leg press machine: 5x15
Calf: 3x15
Pulldowns + pushdowns: 5x10+10
Hang leg raise + knee raise: 5x10+10
Cable/overhead Tri’s: 5x15
DB curls + cross body: 5x10+10
Tues/5/16
Seated Hams curls: 8x8, worked up…pumping hard.
Incline DB flys + press: 5x8+8.
Inc./ DB Tri’s extensions: 3x15
Inc./ rolling Tri’s: 3x15
Big leg press + calf: 3x25 +15
Alternate DB curls: 3x20@ 35’s/ 1 x20+20 drop set finish.
Abs are sore from Mondays super-sets.
Thurs/5/18
Seated Hams machine: 3x25
Cable rows low+high: 5x10+10
Rope/straight pulldowns+Tri’s: 3x15+15
Rope/overhead Tri’s: 3x25
Leg press machine: 3x25/ 3x15
Cable flys: 5x15
Assisted pullups: 3x10/ 3x20.
Hang leg+ knee raise: 5x 5+5.
Standing crunch: 3x25