Thursday hittin some push stuff today
Warm up elliptical then to some reps on the bench
Flat bench
Bar x 12
135 2x10
225 2x5
275 x 1
295 5
Idk why but I just feel like jello. I’m not tired. I think I need more carbs in my life. I get a bunch of protein but I’ve been lacking in the energy department and I’m guessing because I don’t get enough carbs.
225 x 10
Friday finishing week with back bis deadlifts the whole shabang
Warm up on elliptical and leg curls
Deads
135 2x8
225 x 3
315 x 1
405 x 1
455 x 1
495 x 2
515 x 1
Went up good gunna try smashing out a 545
545 x 1 still got it, pretty smooth to be honest.
Set of 405
405 x 5
Super’ing rows and sitting curls
Rows
135 x 8
225 x 6 into shrugs
225 x 5
Sitting hammers
30s x 10
35s x 10
35s x 10
40s x 8
Lat pull downs
120 x 12
150 x 8
Sunday
Gettin some push movements in this morning
Incline bench
Bar x 14
135 2x10
185 2x5
225 x 8
245 x 4
225 x 6
185 x 8
Flat dbs
45s x 6
120s x 8
120s x 7
110s x 6
Flat dbs flys
30s x 10
55s x 8
55s x 10
Db Arnold presses
30s x 10
40s x 6
Phew fast workout today was tracking rest periods and got thru this good.
Tuesday
Chest was actually sore as fuck yesterday so took a rest day
Hitting some legs today though
Squats
135 2x10
225 x 5
315 x 1
365 x 1
405 x 2
425 x 1
365 x 3
315 x 5
315 x 1
Leg ext
85 x 10
115 x 12
130 x 12
Leg curls
85 x 12
130 x 12
145 x 12
Thursday
Hittin some push day, then back and deads tomorrow. Workin just DBs today
Incline dbs
Warm up
40s x 15
45s x 15
Working
95s x 8
110s x 6
110s x 5
Flat dbs
45s x 8
110s x 8
110s x 6
Db shoulder press
45s x 10
60s x 10
75s x 6
Flat db flys
35s x 15
60s x 9 phew that’s tough. First time I’ve done 60s for flys
60s x 8
40s for a burner set x 12
Front raises with abs inbetween sets
25s x 12
Side raises
25s x 10
Abs
30/25/
Going every other day and forcing that day off inbetween def gets me better work outs with more endurance. It’s hard to take that day off but it’s worth it. Wanted to get a little more front and lat raises but I’m pretty spent. Great workout was locked in today
Feels like it’s been forever ! Feel great though
Starting the week off with heavy deads
Warm up elliptical and leg curls
Deads
135 2x10,8
225 x 3
315 x 1
405 x 1
495 x 3 this went eazy
515 x 1
Gunna go for a double if 545. I’m carbed up and everything is flying.
545 x 1 still got at least one
Drop set to
405 x 2
Super setting curls and iso hammer rows
Rows
90 es x 10
115 es x 10
135 x 12
Sitting curls/hammer
35s x 10
35s x 10
35s x 10
Rear delt db flys with super hammer curls
25s x 14
30s x 12
35s x 10
Hammers
35s x 10
35s x 10
35s x 6
Killer workout today feeling great. I will be honest though my diet has been OFF these past two weeks… idk what’s going on but the sugar has been killing me. I put on a few lbs but it’s just a hiccup and will be sure to get this back on point
Tuesday getting some push day in today.
Starting with DBs on incline
Incline dbs
45s 3x12-15 for warm up
95s x 5
110s x 5
110s x 8
110s x 3
Flat bench
135 x 12
225 x 8
275 x 5
275 x 5
Drop to 225
225 x 12
Body weight dips
15, 13
Running out of time gunna get some cardio in before I gotta dip.
Thursday crushing some
Legs today
Squats
Bar x 8
135 2x10
225 x 5
275x 1
315 x 3
Working on sets of 365 today for reps. Going up to 400+ is cool but only getting 1 or 2 or whatever makes me want to work on rep sets up to that.
365 x 4
365 x 3
365 x 1
315 x 3
315 x 3
Leg ext
85 x 12
115 x 12
145 x 12
Leg curls
85 x 12
115 x 12
145 x 8
Standing calf raises
90 x 15
140 x 14
140 x 13
Abs inbetween calves
Leg pump
Friday
Gunna get some push movements in today…had a short chest day the other day so will get some of that in today
Warm up elliptical and light dbs
Flat db press
40s 2x12
95s x 10
120s x 9
120s x 8
Incline dbs
45s x 8
95s x 6
95s x 6
Flat db flys
35s x 10
55s x 10
55s x 10
Db shoulder press
55s x 8
75s x 8
75s x 6
Bw dips
15, 15, 15
Finishing with cardio on the bike. Great workout
Saturday morning back an bi workout
Warm up elliptical
Lat pull downs
120 x15,12
150 x 10
150 x 10
Rear db delt flys and super setting curls
Flys
25s x 12
35s x 10
35s x 8
30s x 10
Sitting Curls
25s x 10
35s x 8
35s x 8
30s x 6
Hammer strength iso machine
90 es x 13
115 x 10
Finishing with cardio out of time today
Monday
Smashing some legs today
Squats
135 x 10,8
225 x 3
275 x 1
315 x 1
365 x 1
Everything going up fast and smooth. Feeling good today even though my headphones are dead and I have no music.
Gunna go up to 385 and work on some reps
385 x 3
385 x 3
385 x 2
Drop to 315 see what I can get for reps
315 x 3
Leg curls
85 x 12
130 x 12
145 x 7
Not gunna lie my legs are…dead
Leg ext
85 x 12
110 x 12
130 x 11
Tuesday hittin some chest today. Gunna work on rep sets.
Flat bench
Bar x 15
135 2x12
225 x 10
275 x 9
285 x 6
295 x 6
225 x 10
Incline dbs
45s x 9
95s x 8
95s x 6
Flat db flys
30s x 10
45s x 10
45s x 10
Bw dips and abs
Dips
17/12/1 lol
Abs
Yesterday came in and just got some cardio done. Did like 45 mins total on bike and incline walk.
Hitting some back and bis today, starting with deadz. Probably won’t be in tomorrow as my kid doesn’t have day care so getting good day in today
Deadlift
135 2x8
225 x 3
315x 1
405 x 1
495 x 2
545 x 1
545 x 1
Bent over rows
135 x 8
225 x 5
Curls
25s x 8
35s x 10
45s x 7
45s x 3
Lat pull downs
130 x 12
160 x 10
160 x 8
Not as much as I wanted to but still got some good stuff in today.
Friday
Managed to get in here today. Gunna get some stuff in, might be all over the place idk.
Incline bench
Bar x 12
135 2x 10
185 x 5
225 x 5
245 x 4
185 x 6
Flat dbs
45s x 5
95s x 12
95s x 10
95s x 10
Rope face pulls
90 x 20
100 x 20
110 x 16
Tri push downs
140 x 20
160 x 12
160 x 12
Decent day Moved quickly and got some stuff done. Probably won’t be back in til Sunday.
Sunday
Friday afternoon went for a run for first time in a while. Crazy how I can bang out cardio here for a while but running is tough. My legs and shins were fucked yesterday.
Just getting in to do a little bit of work. Gunna focus on shoulders mostly, some push movements
Hammer strength shoulder press
45 es x 15
90 es x 12
90 es x 12
90 es x 5
Push ups inbetween sets
20, 20, 20, 20, 25, 25, 15, 20
Hammer strength chest press
90 x 12
90 x 12
90 x 10
Rear delt fly machine
45 es x 15
70 es x 15
90 es x 15
115 es x 10
Arnold’s
25s x 12
35s x 8
Monday
Gunna get some squats in today with some leg work
Warm up 10 mins ellipty
Squats
135 2x8
225 x 5
275 x 2
315 x 1
365 x 3
385 x 2
Well boys Covid has got me once again. Almost exactly a year ago I had it and it got me good. I had a shot in February so so far it isn’t too bad. Just feeling crappy, and I get a serious migraine here and there. In the mean time I’m cranking out push ups to get my migraine to go away. Fml
get well soon
Sucks man, hope its better this time.
Thanks guys appreciate ya. I’m at like 300 push ups so far goal is at least 500. Not letting this get me down
