Thurs/2/15
Oddly quiet in the gym tonight.
Decline (slight) DB press: 3x12/ 4x6/ 6@ 60’s,70,80,70’s.
Shrug machine: 2x15/ 4x10/ 1x25
Hammer should press: 2x10/ 4x6
Ball crunch: 5x10.
Pushdowns: 5x15
2 Likes
Fri & Sat:
6 hours of repair/painting drop ceiling and walls- Does that count??
1 Like
Mon/2/19
DB’s/ Shoulder Tri-sets: 2x30
Calf machine: 3x15
Pushdowns: 3x15
Incline DB’s: 4x12
Decline DB’s: 6x12
Shrug machine: 4x12
Hang knee raise: 4x12
Ab pad/crunch: 4x12
1 Like
I would count it.
I may feel it a bit, in my neck and traps…pretty happy with the work 
1 Like
Tues/2/20
Little warm up, then onto a platform.
Pulls and rows= some.
DL: 8x3/ 1@ 365
4" block pulls: 3x3@ 365/ 3x6@ 315.
DB curl super-sets: 2x30/ 2x20
2 Likes
Thurs/2/22
Cable pushdowns + pulldowns: 6x15+15.
DB Incline: 2x15/ 2x10/ 2x15. Deep pause/stretch at bottoms.
Hammer rows: 2x15/ 2x10/ 2x6/ 2x25
1 arm cable Tri’s: alternated reps to 75 each.
2 Likes
Sat/2/24
Trained at my girls gym- 60mins lifting + conditioning group class stuff. Got my lungs working with stuff I don’t do very much.
Felt good, except for the 9am part…
1 Like
Mon/2/26
Right to the hard pumping-
ADduct machine: 2x25/ 2x15
ABduct machine: 2x25/ 2x15
Seated Hams: 2x25/ 4x15
Squats: 2x20 @ bar/ 4x10@ 95. Very slow decent + paused= painful quads/legs.
DB curls: 4x15
Rope curls: 4x15
DB’s alternating to 50, 50, 30 reps.
2 Likes
Wed/2/28
Power out at the gym- No power, No pumping Bro.
1 Like
Thurs/2/29
Low Incline/ DB fly + press: 2x15+15
Press only: 6x12, paused/stretched, hard sets.
Rear delt swings + laterals: 3x25+ 15…super pumps.
High Incline/ DB’s: 6x12, same as above
Cable pushdowns: 4x12.
2 Likes
Sat: 6 hours painting/cutting in around carpet on stairs + a bit of self-leveling stuff for an upcoming flooring project.
Tedious but not horrible.
Mon/3/4
Warms: 8x15
SQ: 8x5
Box SQ: 6x3 to 335/ 3x1@ 365
Big leg press: 4x15.
That is all.
2 Likes
Tues/3/5
Cable Fly + Tri’s pushdowns: 2x 25+15.
Seated DB press: 2x15/ 6x8
Hammer Inc. machine: 2x15/ 6x8
Cable pulldowns: 8x12
Low incline Fly: 4x12.
Hard paused/stretching reps
2 Likes
Mon/3/11
Warms: 6x20
Block pulls/ 4":
3x6/ 6x3/ 1@ 405/ 425/ 2x3@ 385
Sumo pulls: 6x3@ 225. Kinda speedy…
V-Squat machine: 5x10
Pulldowns: 5x10
2 Likes
Weds/3/13
Hammer Inc. machine: 4x10
DB mid-incline: 4x10/ 6x6@ 65’s, hard/controlled reps.
Pushdowns: 4x15
Seat cable rows: 4x15
Bar curls: 2x15/ 3x10.
1 Like
Tues/3/19
Got right to pulling-
Block pulls@ 4": misc. pulls, rows, rdl stuff to warm up.
Pulls: 4x4/ 2x2/ 1@ 365, 405, 425, 445/ 1x3@ 405
Sumo: 3x6@ 315.
Pendlay rows: 5x5@ 135, cluster.
Pulldowns: 4x8/ 4x15
2 Likes
Weds/3/20
Bench:
2x15/ 2x10/ 6x5 going up to 3x5@ 185. Yes, that’s all.
Close grip: 5x5@ 135
Hammer Inc. machine: 3x15
Mid-Inc. DB’s: 3x15@ 30’s
High-Inc. DB: 3x15@ 30’s
Cable Tri’s: 2x25
I have not benched in…way too long= 3x5@ 185. Weak, shaky ect., just gotten too far away from that lift.
2 Likes
Tues/4/2
Straight calf: 5x15
ABDuct machine: 5x15
Hang leg raise: 4x10
Lying hams: 4x10
DB/ Rdl’s: 4x10
Some curls…5x10
2 Likes
Thurs/4/4
DB/ rear + laterals: 2x30
Decline DB’s: 8x12, paused/stretched reps.
Mid-incline DB’s: 3x12, same.
Dips: 3x12, same
Cable pushdowns: 4x12
3 Likes