Little update. First couple days sucked but after that it was minor. Past cpl days have been much better. Been able to bang out a few hundred push ups everyday at least even at my worst so it’s been a little something. Gunna get tested tomorrow and hopefully be back in the gym Tuesday.
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Let’s get it. Feelin like a killer today. Amazing how being out of the gym for a little while makes you appreciate it when you get back. Feelin good though and just happy to be back. Workin dumb bells today
Flat db
45s x 15
45s x 12
95s x 5
110s x 10
110s x 8
Incline dbs
45s x 10
95s x 8
95s x 8
Db shoulder press
45s x 10
75s x 8
Not gunna lie I’m getting fatigued quickly. Not my arms really but my internal. Not gunna let it stop me though
55s x 10
55s x 10
Db flys
30s x 12
40s x 10
40s x 8
Gunna finish with some cardio on the bike 10-15 mins well see
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Wednesday
Feelin great. Killin some legs. Don’t have too much time. I got to the gym and forgot my gym bag at home. So had to drive back and get it. Smh
Squats
135 x 10
135 x 8
225 x 5
275 x 2
315 x 1
365 x 3
385 x 1
365 x 2
365 x 2
315 x 5
315 x 3
Last set… legs are fuckin weakk
225 x 2…. Lol
Leg ext
85 x 12
115 x 12
130 x 10
145 x 10
Gunna finish with 10-15 on the bike. Unfortunately lost 30 mins after forgetting my stuff at home. Still got some good squats in tbough
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Thursday
Hittin some back and bis today.
Warm up elliptical and then some lat pull downs
Lat PDs
105 x 15
120 x 12
135 x 12
Bent over rows
135 x 12
185 x 10
Rows into shrugs
225 x 8
225 x 8
225 x 6
Sitting curls inbetween sets of rows
25s x 10
35s x 10
35s x 10
Hammer curls
40s x 8
40s x 9
40s x 7
Db rear delt flys
25s x 12
35s x 10
30s x 10
30s x 10
Abs inbetween sets now instead of curls
Rope face pulls
80 x 15
90 x 3
Solid I’m starving and out of energy good work out today though moved quick too
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Friday
Finishing the regular week with some push movements. Hit some bench and then cpl chest exercises with some shoulders
Bench
Bar x 20
135 x 15
135 x 12
225 x 10
275 x 8
Bench is feeling strong today
295 x 8 let’s go
315 x 3
225 til I die … x 12
Hammer strength should press
90 es x 12
115 x 7 1/2
115 x 5
Db front raises
25s x 12
30s x 10
35s x 10
Push ups inbetween shoulder sets
25
25
20
20
Side raises
25s x 10
25s x 10
BW dips
12
I’m dead
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BW is sittin at about 280. It’s a little up from the 276 a few weeks ago but im definitely more defined. While having Covid I ordered take out quite a few times. Crazy as how you get older you can see how it affects you almost instantly lol.
Sunday
Gunn get a pull day in today starting with some elliptical get the blood flowing and then some deads
Deads
135 x 10
135 x 8
225 x 3
315 x 1
405 x 1
495 x 3
495 x 2
545 x 1
545 x 1
495 x 1
Good dead session… buddy showed up so we got some good reps in
Lat pull downs
Working a 10x10
130 x 10
165 x 10
165 x 10
165 x 10
165 x 10
150x 10
Switching grip to a closer grip
150 x 10
150 x 10
165 x 10
135 x 10
135 x 10
Farmer Carries
120s around the gym god dam these are tough
120s
120s
Fuck those lmao
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Monday
Feeling pretty beat up from yesterday. Was gunna try doing some push movements but just no energy, so gunna get some cardio in on the bike. Better than nothing since I was gunna take today off.
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Goddam I’m still feelin sundays workout lol. Getting a good push day in today
Flat bench
Gunna work up to some sets of 315. Gunna try to get some doubles/triples
Bar x 20
135 x 12
135 x 10
225 x 8
275 x 5
295 x 3
315 x 3 this went really good, probably had another one in me at least
315 x 3
Slapping a couple 5s on
325 x 2
225 x 15
Bench is feeling really strong. Doingpush-ups definitely makes a huge difference
Incline dbs
45s x 8
95s x 10
95s x 8
Db shoulder press with push ups inbetween
55s x 15
55s x 10
Push ups
22, 25, 24
Bw dips and abs
12, 10,
Abs
Bunch lol
Got about 50 mins in on the bike today. Wanted to do legs but decided to wait til tomorrow so I can get a good day in for them. Past few days been tough work outs so let my body recover a little bit and get to it tomorrow
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Thursday
Crushing some legs today let’s goooo
Squats
135 x 10
135 x 8
225 x5
275 x 1
315 x 5
365 x 2
365 x 2
315 x 3
225 x 3
225 x 3
Leg ext
70 x 10
100 x 12
115 x 15
130 x 10
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I had more leg workout yesterday but my phone died before I finished.
Hitting some push movements to finish week.
Doing a circuit of hammer strength shoulder press and bench machines with push ups
Shoulder
90 x 12
90 x 8
90 x 12
115 x 5
Bench
90 x 12
90 x 12
135 x 5
Push ups
30, 25, 20, 25, 25, 25
Flat db flys
30s x 12
45s x 10
45s x 1
My stomach feeling messed up today just keeps rumbling
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Let’s get it Sunday funday
Bench
135 2x12
225 x 10
275 x 8
295 x 8
Got a spotter today so we’re getting after it
335 x 3
225 x 23
Suoersetting thesw next
Dips
12, 12, 12, 12
Banded chest things
4 sets
Push ups
25, 20,
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Tried getting in yesterday but was tired. So just got some cardio in before leaving lol
Gunna hit some back and bis today
Warm up on bike
Hammer strength back row
90 es x 10
90 es x 12
125 x 12
Hammer strength rear fly
45 es x 15
90 es x 12
115 x 10
Lat pull downs
Few sets
Finished with like 35 mins of cardio. Yesterday everything was feeling way off. Got some stuff done but getting it today with some dead lifts
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Wednesday
Deads
135 2 x 12
225 x 3
315 x 1
I’m trying to switch up grip with over/under but it feels weird. Honestly I can tell it’s affecting my form as I can feel a back pump really early
405 x 1 forgot to belt, felt weird.
495 x 2
515 x 1
545 x 1
Fuckin a everything feels heavy idk what’s going on with me this week.
Super setting curls and abs
Sitting Curls
30s x 12
40s x 9
40s x 6
Standing Hammers
40s x 8
40s x 7
Abs
20,35,25,20,25,30
Rear delt flys still doing abs inbetween
25s x 12
30s x 10
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Friday
Hittin some push movements today. Took yesterday completely off which was weird but feelin good today
Bench
Bar x 15
135 x 12
135 x 10
225 x 10
275 x 3
295 x 3
315 x 2
315 x 2
Drop to 225
225 x 16
Incline dbs
45s x 10
Jumpin right up
110s x 5
110s x 4
95s x 6
Shoulder press on smythe
90 WU x 10
140 x 8
140 x 8
Supersetting abs and Push ups inbetween
PU
20, 30, 25, 25,
Abs —- usually do a cpl dif variations but will keep it simple and just post reps
30,30,20, 25, 25,
Workout was solid af today. Perfect way to start the day
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Alright guys didn’t get in the gym yesterday but got some push ups in at home just under 500 think it was like 475. Started at being able to do only like 25 now can bang out like 50-55 at a wack. The body is amazing. Anyways. Legs today
Squats
135 x 10
135 x 10
225 x 4
275 x 1
315 x 1
365 x 3
315 x 3
Leg ext
70 x 16
115 x 15
130 x 10
Abs inbetween ext
Some other stuff too
Did 400 push ups later on at home
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Friday push day
Bench
Bar x 20
135 x 10
135 x 10
225 x 8
275 x 5
295 x 5
315 x 4
335 x 1
Drop to a death set
225 x 18
Db shoulder press
40s x 10
75s x 10
75s x 7
Front raises with push ups inbetween
Fronts
25s x 10
30s x 10
35s x 10
Push ups
30, 30, 20
Abs
30, 25, 30
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Tuesday
Honestly should probably be doing legs or back today but just feel like doing some push stuff so fuck it. Yesterday got 400 push ups in since gyms were closed
Warm up 2 sets flat db 40s x 10/10, 50 push ups
Flat db press
120s x 10
120s x 8
120s x 6
Incline dbs
45s x 10
95s x 8
95s x 6 these got heavy…quick
Flat close grip bench
135 x 15
185 x 10
225 x 10
275 x 6
Flat db flys
40s x 12
55s x 12
55s x 10
Dips
15, 12
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Wednesday
Smashing the legs today
Squats
135 x 10
135 x 10
225 x 5
275 x 1
315 x 2
365 x 4
385 x 2
Runnin 385 back wanted at least 3/4
385 x 2
315 x 2
Leg ext
100 x 15
145 x 15
160 x 15
Calf raises on smythe
90 x 15
140 x 10
140 x 15
Did a couple other things too pretty solid workout today. Haven’t squatted in I’d say like 2 weeks? Now so decent numbers.
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