Thanks Bud, you too.
Worked yesterday, back in the gym tonight and early-ish tomorrow.
2 Likes
Mon/12/2
Lying Hams: 3x12/ 3x8
Leg press machine: 6x15
Pulldowns: 8x8
4 Likes
Weds/12/4
Warm-ups: rows, pulls ect…
4" Block pulls:
3x4/ 3x2/ 2x1@ 365, 385, 405.
Pendlay rows: 2x5@ 135/ 6x5@ 185
Seated rear delt cable rows (?)…for some pumps: 6x15
4 Likes
Thurs/12/5
Cable flys and curls: 4x15 of each, low-rest pumping…
Inc. DB’s: 3x8/ 8@ 40, 50, 60, 60, 60. All reps paused/stretched.
4x8 drop set, 60, 50, 40, 30’s to finish= super pumps Bro.
Pushdowns: 3x25
4 Likes
Sun/12/8
Rec Center pumping party with my girl, then slapped it around in a racquetball court for about 40 mins…good laughs and good times.
Worth the $16 for two, drop in fee. Plus, indoor water park stuff and lazy river…maybe next time 
3 Likes
Mon/12/9
V-Squat machine: 8x8 to 550
Calf: 6x12
DB laterals: 8x15
4 Likes
Friday= Day off with drumming and home projects.
Sat/14th:
Standing calf machine: 6x10
DB-Rdl’s + laterals: 6x10+ 10
Leg press machine: 6x15
4 Likes
Tues/17th.
Leg extensions: 6x15
Big leg press: 6x15, slow/paused then driving reps.
DB/ Rdl’s: 4x8, slow, stretched reps.
Hang knee raise: 3x10
4 Likes
Thurs/12/19
Standing cable fly: 6x15
Mid-incline DB’s: 4x8/ 4x8 @ 70’s.
High incline: 2x25@ 40’s
Pulldowns: 2x15
Band pullaparts: 4x15
4 Likes
Fri/12/20:
90+ mins of drumming AM- other (not work) stuff after.
Sat/21st.: My girl and I did some Rec Center pumping + 40mins racquetball.
Sunday: B-Day brunch with friends (I made a large meat/veggie egg casserole) and some football R&R…plus chores.
4 Likes
Mon/23rd.
Big leg press:
4x15@ 300 -deep reps, paused ‘in the hole’ for the stretch Bro.
4x10@ 400- pretty much the same…slow and tough.
Standing calf machine: 2x15/ 6x10- same pauseing/driving type reps.
DB/ Rdl’s: 4x10, same.
That is all.
4 Likes
Thurs/26th.
Standing cable flys: 4x15
Pullaparts: 4x25
Mid-Inc. DB’s: 4x8/ 8x8 + 8rep drop on last set. Paused/stretched at the bottom.
3 Likes
Sun/12/29
Leg extensions: 6x15
Calf machine: 4x10
Deads: 4x4/ 8x2@ 315
Bent rows: 4x8@ 135
4 Likes
Mon/12/30
(slight) Decline DB’s: 6x8 to 70’s/ 4x12 @ 50’s. Paused/deep stretch.
Band pull-aparts: 8x 25 mixed into above sets.
Cable fly: 6x15
Pulldowns: 3x20
4 Likes
Thur/1/2
Box SQ:
6x3/ 3x3@ 315… been awhile, didn’t push to hard.
3x10@ 225, close stance.
DB/ Rdl’s: 4x10
Standing Abs: 3x15
4 Likes
Fri/1/3
Cable Flys and rear delts: 4x15 each.
Inc. DB’s: 8x12
Pullaparts: 5x20 mixed into pressing.
Hammer rows: 5x10
Pulldowns: 5x15
2 Likes
Sat/4th.
Stiff leg: 3x8
Rdl’s: 5x5/ 3x3@ 275
Calf machine: 6x8
Lying Hams : 6x8
Pullaparts: 10x15 mixed into pulls and calf work.
3 Likes
Mon/6th
Leg press machine: 8x15
Cable crunch + pushdowns: 5x15+15
DB/ Rdl’s + curls: 5x15+15
Leg press machine: 5x10
A couple odd super-sets, in a busy gym.
3 Likes
Weds/8th
DB rear delt swings + Laterals: 4x10+10
DL: 4x4/ 2x2/ 1@ 365, 385.
Deficit pulls: 3x3@ 315.
45* glute raise: 3x10
45* back raise: 3x10
Decline sit ups: 3x10
Pushdowns: 3x25
DB curls: 3x25
4 Likes
Fri/1/10
Extra day off=
-2 hrs. drumming, Chiro visit…misc. this and that.
1 Like