Wednesday
Hittin some dead’s today with some back hopefully
Warm
Up elliptical
Deads
135 x 8
225 x 5
315 x 1
405 x 1
495 x 1
Rows
135 x 8
225 x 8
Curls
25s x 15
40s x 9
40s x 7
30s x 7
Cardio
Tuesday
Been on a little hiatus spent the weekend up in Maine and what not, had a good time though. Back to reality!
Chest
Bench
Bar x 12
135 x 10
225 x 5
275 x 6
Gunna go up to 315 cpl sets don’t have a lot of time and gotta go work after this
315 x 3
315 x 3
225 x 10
Incline dbs
45s x 8
90s x 10
90s x 8
Db shoulder press
40s x 8
75s x 8
75s x 8
Wednesday
Hittin some back and bis
Warm up elliptical
Lat pull downs
120 3x12
Bent over rows
135 x 10
225 x 8
Row into shrugs for the trappys
225 x 8
225 x 8
Curls
25s x 10
40s x 10
40s x 8
Friday
Got some dead’s in yesterday. I’ve only been having like ~45 mins each day so everything been limited.
Hittin some chest and shoulders today with DBs
Warm up elliptical
Flat DBs
55s 2 x 12
90s x 12
95s x 12
Incline fly’s
30s x 10
35s x 12
Db shoulder press
40s x 10
75s x 10
Tuesday
Got a chest day in yesterday just didn’t post
Getting some back and bis in today then will deadlift tomorrow
Warm up elliptical
Lat pull downs
120 x 12
120 x 12
140 x 12
Rows into shrugs
135 x 10
225 x 7
225 x 8
Curls
25s x 12
40s x 10
45s x 10
Cardio
Wednesday
Warm up elliptical and hittin some deadlifts today
Deads
135 x 10
225 x 3
315 x 1
405 x 1
495 x 1
Gunna work on some heavy singlets today
545 x 1
565 x 1
585 x 1
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In for the follow
Hey guys haven’t posted on what seems like forever. Last week I tested positive for covid and I’ve felt like I’ve been on my deathbed for this whole week. This shit is no joke!! Feels like it’s never going to end I’ve never been this sick for this long. Hopefully will get past this SOON and be back at it.
Another update guys I’ve had to be hospitalized from the covid…my breathing got really bad as it hit my lungs pretty bad. Been here a couple days now and they are slowly getting better. Hopefully I’ll be out of here soon and back to getting any type of workouts in. Feels like this has been lasting forever and I miss the gym !! Stay safe everyone
Holy crap I’m finally getting to the gym today. It’s been a couple weeks. The covid kicked my ass and really did a number on my lungs. Was in the hospital for 8 days pretty much dying. I’m gunna get in today and do some stuff probably won’t be able to do a ton as I get fatigued pretty quickly and my lungs aren’t at 100% yet. Will post soon
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Man, that’s rough. Sorry to hear about COVID, but glad you’re back at it! Hope the remaining recovery goes quickly for you.
Thanks man appreciate it. I lost 20lbs and feel weak but I’ll get back!
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Tuesday gunna start with chest… warm up on elliptical
Bench
135 2x10
185 x 5
My stabilizing muscles are shaky as hell.
225 x 8
225 x 6
Incline dbs
50s x 10
85s x 8
50s x 8
Db shoulder press
55s x 10
55s x 10
God dam it feels good to be back in here!
Peck deck flys machine
85 x 10
85 x 10
100 x 10
Abs
Thursday
Been a rough week, had a funeral Monday and then my daughters day care was closed Tuesday/Wednesday so haven’t been able to get to gym. But am here today, thank god been having withdrawals
Chest warm up on elliptical and flat dbs 45s 2x12
Flat bench
Bar x 10
135 x 10
225 x 5
275 x 4 feels like 3 plates 
275 x 4
275 x 3 fml
Incline dbs
55s x 8
75s x 8
85s x 8
Db shoulder press
55s x 10
75s x 7
Good news is my lungs feel so much better compared to last week.
flat db flys
35s x 12
35s x 12
Abs
All In all a good workout
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Monday
Hitting some dead’s with some back/bis. First time deading in about a month I’d say. Warm up with the elliptical
Deads
Idk how heavy I’ll go. See how it goes
135 2x10
225 x 3
315 x 1
405 x 1
Gunna do some doubles starting with 495
495 x 2 heavy.
495 x 2 real
Heavy
Rows into shrugs
135 x 8
225 x 5
Bicep curls
30s x 10
35s x 10
35s x 10
Abs and cardio
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Wednesday
Hittin some chest today then legs Friday.
Warm up on the ellip
Flat dbs warm set
2 x 12 50s
Flat bench
Bar x 8
135 x 10
225 x 5
275 x 5
295 x 2
225 x 10
Incline dbs
50s x 5
95s x 6
95s x 5
Running out of time so Last thing I’m doing is super setting incline flys and Db shoulders
Incline Flys
30s x 10
30s x 10
Db shoulder press
50s x 10
50s x 10
Monday
Hittin some chest shoulders today
Warmed up with elliptical and couple sets of like dbs press
Bench
Bar x 10
135 x 10
225 x 5
275 x 7
295 x 2
295 x 2
225 x 8
Incline dbs
45s x 8
95s x 8
95s x 6
Flat db flys
30s x 12
35s x 12
35s x 12
Db shoulder press
50s x 12
50s x 10
Body weight dips
x 12
x 10
Doing sets of abs in between dip sets
Shit man, glad you made it! Looks like capacity is coming back at a decent enough pace. How’re the lungs feeling?
It definitely is. After a couple weeks of working through it my lungs are honestly feeling back to normal, I’d say about 85-90%. I can actually walk up stairs without feeling out of breath so im making progress lol.
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Wednesday
Hittin some deads with some back
Warm up with elliptical and couple sets of leg curls
Deads
135 x 8
225 x 3
315 x 1
405 x 1
495 x 2
515x 1
405 x 4
Rows into shrugs
135 x 8
I only have about 15 mins longer so going quick of 2 sets to get stuff in
225 x 6
Lat pull downs
135 x 12
150 x 10
Curls for gurls
30s x 10
40s x 8
Not a ton of volume but still working on my endurance.