Mon/5/22
Pulldowns+ pushdowns: 1x25+25/ 15+15/ 5x 10+10
Rope overhead Tri’s+ rope curls: 5x 10+10
Leg press machine: 3x 25
Seated Hams: 3x25/ 3x15
DB rear delt+ press+ curls: 10 reps each= 2x 60.
DB high inclines: 15@ 30, 35, 40, 45, 50’s
2 Likes
Tues/5/23
Dam…I’ve gotten weak- all this pumping and reps and time off…and BS minor injuries… 
Warms: 10x25.
DL: 8x4/ 1@ 365/ 405/ cluster=4x1@ 385
Bent rows: 1x5x5 cluster set @ 135
Seated Hams: 10x6, up to very hard.
Calf: 2x25, painful stretch+flexing.
Seat cable rows: 8x8, pretty dam hard.
2 Likes
Fri/5/26
Bands+Cables: 10x10
Box SQ@ parallel: 6x4/ 4x2/ 1@ 315, 345, 365
G.M.'s: 3x10@ 135
Ball Abs and back raise: 3x10 each.
…and another thing or two, I forgot to write down…
2 Likes
Sun/5/28
Sunshine Pump Day… 
90mins of misc. bands, kettlebell, EZ bar arms+shoulders…and B.S.ing with a friend+kids+coffee…
I’ll count it.
1 Like
Mon/5/29
Seated Hams, Abs, Back raise: 3x15 each.
Paused SQ: 5x5/ 2x3/ 1@ 275, 295
High box SQ: 5@ 315, 365/ 3@ 405, 435.
45* Leg press: 3x15
DB Tri’s + curls: 5x15+10 @ 30’s, 30sec. rests.
1 Like
Weds/5/31
Band/cables: 10x15
Decline DB’s: 2x15/ 2x8/ 3x6@ 80’s & 75’s.
Decline BE: 6x8
DB laterals: 3x15
DB front raise: 3x15
DB 1 arm rows: 2x15/ 3x10/ 1x15.
1 Like
Thurs/6/1
ABduct and ADduct machines: 5x15, alternating w/no rest.
Hanging Abs: 3x10
Sumo pulls/ floor: 8x3/ 1@ 315, 65, 390/ 3x1@ 365
Bent rows/underhand: 3x15
Pulldowns: 5x8/ 1x24 rep drop to finish.
1 Like
Training/eating towards leaning out, this past month.
Legs got smaller (leaner but…not cool 
) and upper body filed in.
I lost precisely…0 lbs.
1 Like
I hit 10 pounds lost the other day, and can’t get past it.
I’ll bet it will come in waves for you, as you get acclimated to it-training and diet wise.
For me- quads and waist shrank, but calf and backside stayed the same…who knows.
Fri/6/2
Don’t do Fridays often- was nice and quiet(er) in the PM.
Cable warms: 12x 10-15reps.
Incline DB’s/ fly + press: 5x10+10
Bench: 5x5.
Floor press: 3x3/ 3x1@ 245
Face pulls: 2x25
Bar curls: 2x25
DB hammer: 3x15@ 30/40’s
2 Likes
Weds/6/7
Seat Hams machine: 8x8
Box SQ/parallel: 4x5/ 4x3/ 1@ 345, 365, 385.
Leg Press: 2x50 for the pumps.
Hang knee raise: 3x10
Standing cable Abs+ Tri’s: 3x25+25
2 Likes
Thur/6/8
Warms: 8x25
Mid. Incline DB’s: 4x12/ 4x8@ 60’s, paused/controlled reps.
Cable Tri’s/ 1 arm, alternating: 3x10/ 3x15.
Hammer shoulder press: 2x30
DB curls+ cross body: 3x10+10
DB curls: 3x10/ 1x30 drop set.
Seated rows: 5x10/ 1x24 drop set.
2 Likes
Mon/6/12
Jam packed gym- so I was all over the place.
Cable stuff: 8x25
Hang knee: 2x15
Seated hams: 2x25, short break.
ABduct machine: 5x10, same.
Leg press machine: 8x8, hard flexing & tension.
Shoulder/band stuff: 1x50
Seated cable rows: 8x8, pretty hard.
DB curls + cross-body: 4x10+10
Curls only= 2x10…cross-body only= 2x10
Drop set finish of misc. curls= 1x60 reps.
Sweet pumps Bro.
2 Likes
Tues/6/13
Decline (slight) DB’s:
Circuit of 1x50/ Press: 1x12, 8, 8, 6/ 2x6@ 80’s & 70’s.
Bench: 5x3/ 5x3@ 185
Cable pushdowns: 6x12
Rope overheads: 2x25
2 Likes
Thurs/6/15
Warms: 10x25
Barbell circuits: 3x15
Sumo pulls/ floor: 4x4/ 4x2/ 1@ 365, 85, 405, 425.
Bent rows: 5@ 135, 185, 205, 215
Reverse hyper/ off box: 2x25
Standing/ single leg Hams: 5x10, alternating.
Misc. EZ+DB curls: 2x15/ 4x30 supersets/ 1x50 drop set. Shout out to Crippler 
2 Likes
Sat/6/17
Warms: 6x25
Low Decline DB/ fly + press: 4x10+10.
Decline Bench: 5x5
Floor press: 4x3/ 4x3@ 225
Close grip/Tri’s extensions: 6x6@ 135, short rests.
Hang knee raise: 3x10
Plate overhead walks: 3x 300’ @ 45lbs
Overhead cable Tri’s: 2x25
Haven’t done any kinda carries for awhile, so why not today.
2 Likes
Sun/6/18
Warms: 12x25
Box Squats/ speed sets: 10x2/ 3x2 cluster @ 275, 295, 275
G.M’s: 5@ 135, 185, 225, 275
Standing single Hams: 3x15 alternating.
Leg extensions: 6x15
Misc. curls: 6x15
2 Likes
Tues/6/20
Pec deck+ rear fly: 25+25/ 20+20/ 15+15
Incline BE: 6x5/ 5@ 135, 155, 175/ 3x5@ 165. Shaky and weak, it’s been awhile.
Low decline DB’s: 2x10/ 5@ 55, 70, 75/ 8@80’s for a big finish.
Rolling Tri’s: 2x25@ 30’s
1 arm DB rows: 15@ 60, 75/ 10@ 90.
That is all.
2 Likes
Sat/6/24
Warms: 10x25
SQ (like, an actual squat): 6x3/ 2x1/ 1@ 315= Shaky and weak.
Low box/SQ: 3x1@ 315
G.M’s 5x5@ 185
Calf machine: 2x25
Leg extensions: 8x8, short breaks.
Cable crunch: 8x8, same.
1 Like