Weds/6/25
Calf machine: 5x12
RDL’s: 5x5
Leg press machine: 5x12
Curls: 5x12
4 Likes
Fri/6/27:
Drumming AM= 110mins.
Garden/houseplants PM= 2 hrs.
1 Like
Sat/28th.
Leg extensions: 6x15
Big leg press: 6x15
Calf machine: 3x15
DB laterals + press: 3x15+15
Kept things pumping throughout.
3 Likes
Mon/6/30
Block pulls/ 4":
4x4/ 3x2/ 3x3@ 365
Lying Hams: 4x8
V-bar pulldowns: 6x12
Yeah..that’s all.
3 Likes
Tues/7/1
DB bench: 4x6/ 4x6@ 70’s.
DB/ Rolling Tri’s: 3x12@ 30’s
DB/ 1 arm rows: 12@ 60, 80, 100.
Cable curls: 4x12
3 Likes
Fri/7/4
Gym after work= maybe…20 people at the most 
-Sumo pulls + Rdl+ Rows circuit: 3x3each @135
-Pulls + Rdl’s: 3x 2+2 @ 225
-Pulls: 3x3@ 315
Seated rows: 4x12
Pulldowns: 4x12
Standing Abs: 4x12
4 Likes
Mon/7/7
Big leg press: 6x15
Calf machines: 6x15
Crunch: 3x15
DB lateral + press: 4x15+15
4 Likes
Tues/7/8
DB Bench:
3x6/ 6@ 60’s, 70, 80’s, 70, 70.
DB 1 arm rows:
12 @ 60/ 6@ 80, 100, 110, 100.
Rolling Tri’s: 30@ 15’s/ 30@ 30’s w/myo reps to finish.
That is all.
4 Likes
Days out of town..days off ect..
Back to it-
Fri/7/18
Incline DB’s: 4x8/ 2x8@ 50’s, 60’s, 50’s.
Seated DB press: 1x25, 15
1 arm rows: 2x8@ 80, 100
Pulldowns: 2x25
4 Likes
Sat/19th.
Hang leg raise: 5x5
Calf machine: 4x15
Big leg press: same
DB/ Rdl’s: 4x15
DB curls + close grip pushups: 4x15+15= sweet pumps.
4 Likes
Mon/7/21
Mid-incline DB’s: 8x12
Seat DB press: 2x25
1 arm DB rows: 2x5@ 80, 100, 110.
Cable pulldowns: 2x25
4 Likes
Weds/7/23
Lower body pumping:
5 machines, 3x20 for all, done in 45mins and out.
4 Likes
Fri/7/25
Drumming AM= just under 2 hrs.
PM was shopping, grilling and garden stuff.
2 Likes
Sat/26th.
Calf machine: 6x15
Seat Hams: 4x15
Leg press mach.: same
DB curls + press: 4x15+15
Pullaparts: 8x25 mixed in
3 Likes
Mon/7/28
Slight/decline DB’s: 3x12/ 12@ 50, 60, 70, 70’s- all paused/driving reps.
DB flys: 2x25
1 arm DB rows: 8@ 80, 100, 110, 110
Pushdowns: 2x25
4 Likes
Weds/7/30
Lying Hams: 8x8
Leg press machine: 6x12
Calf mach.: 3x25
DB laterals: 3x25
DB curls: 3x25
Cable pushdowns: 3x25
4 Likes
Thurs/7/31
Late start, did stuff and left.
DB bench: 4x8/ 3x8@ 70’s/ 4x4 cluster @ 70’s to finish.
Seated cable rows: 8x12
Gym pal B.S.= 10mins.
4 Likes
Gym pal BS is sometimes the best part about being there.
Indeed it can be..
Sat/8/2
Big leg press: 4x15/ 1x25, myo-reps.
Calf: 3x15
DB curl + close pushups: 4x15+15
DB rear fly+ lateral+ press: 3x10+10+10
3 Likes