Biros' Road to Leanness

Training Training Logs
707

Wednesday

Hittin back and bis today.

Starting with super setting rows and sitting curls

Rows
135 x 15
135 x 12
185 x 8
225 x 8
275 x 5
225 x 8

Sitting Curls
30s x 8
30s x 8
35s x 8
35s x 8
Standing
40s x 8

Pull ups and abs
3 1/2
4 1/2
4 1/2
3 1/2

Abs
40, 25, 25, 30, 27, 39, 30

Preacher curls machine
70 x 10
70 x 12
85 x 7

This next stuff I’m doing like a circuit while still doing abs in between

Rear delt db flys
30s x 10
30s x 11
35s x 9

DB shrugs
110 x 12
110s x 8
110s x 8

1 Like
708

Friday finishing the week off strong let’s go

Bench
Bar x 15
135 x 12
135 x 10
225 x 8
295 x 5
295 x 5
275 x 5
Drop to 225
225 x 15

Incline dbs
75s x 8
110s x 7
110s x 4 these died quick

Flat db flys and push ups and abs

Flys
35s x 10
45s x 10
50s x 10

Push ups
30, 30, 25, 25

Abs
Losing track but each set is at least 30
4 sets

Db front raises
30s x 12
30s x 10
35s x 9

709

Monday

Great week last week. Been keeping my eating down to just a cpl times a day and eating good. Feels great. I didn’t wanna start week with chest again but fuck it. Also am doing a st Jude fundraiser for 3k push ups in November. But since I’m a G I’m gunna do 6k. Maybe 10k. Idk.

Bench
135 x 15
135 x 10
225 x 10
275 x 5
315 x 3
315 x 2
225 x 20 pheeeeewww

Push ups and abs
PU
50,30,30,30,30,30,30,20
250 total. Probably should of done these first before bench
Abs
40,40,25,30,40,25

Cable flys
27.5 x 12
27.5 x 12
37.5 x 8

1 Like
710

Wednesday. I’m actually still a little sore from Monday. Surprising tbh.

Hitting back and bis today, with push ups mixed in too

Hammer strength iso row for warm ups
45 es x 15
90 es x 12
90 es x 12
90 es x 12

Supersetting curls and rows
Barbell bent over rows
135 x 12
185 x 6
225 x 8
225 x 8

Curls
30s x 12
40s x 9
45s x 6
40s x 8

Pull ups
4 1/2
3 1/2

Abs
35/30/25/25/25/25/25/25

Preacher curl machine
55 x 12
Doing these with a squeeze at the top and slow on the eccentric
55 x 10
70 x 8

Low weight high rep curls, doing 6 reg 6 hammer switch throughout the set.

25s x 16 bruh this is tough at this point
25s x 15

711

Friday

Hittin some legs today

Warm
Up ten mins on bike

Leg ext
70 x 20
70 x 20
70 x 15

Squats
135 x 10
135 x 8
225 x 10
225 x 10
225 x 8

Leg press
360 x 12
450 x 10
540 x 8

Abs

712

Getting a Sunday funday work out in today. Gunna hit some chest and push movements

Warm
Up flat db bench, db flys, push ups, both light and hitting them for the stretch

Bench
Bar x 15
135 2 x 12
225 x 10
275 x 6
275 x 6
295 x 3
Drop to 225
225 x 10

Incline dbs
75s x 6
110s x 6
95s x 6

Abs inbetween sets
These are mixture between a cpl machines and reg sit up bench
30/failure probably like 40/30/20/21/16

Floor press on smythe
140 x 10
180 x 10
230 x 8

Bw dips
12/10

Cable flys
27.5 x 10
37.5 x 12
37.5 x 5 dropped to 27.5
27.5 x 12

Amazing workout today. Got this done in just under an hour.

713

Strong bench work, keep it up

714

Thanks man. It’s not as high as it use to be but I’ve switched goals lately so I’m not resting as much and my energy levels have been slightly lower being in a calorie deficit. It’ll pay off though

715

Tuesday

Some pull movements back and bis

Warm up elliptical and cpl sets of lat pull downs

Super setting bent over rows and sitting curls

Rows
135 x 10
185 x 10
225 x 10
275 x 4

Curls
25 x 12
35s x 10
40s x 10
40s x 9
50s x 9
50s x 5

Lat pull downs
150 x 12
165 x 8

Rear delt flys and abs

Flys
30s x 12
35s x 10
40s x 6

Abs

Finishing with some bike

716

Thursday

Gunna hit push movements today and finish week with legs tomorrow

Warm up bike and push ups and light flat dbs. Gunna work most DBs today

Incline dbs
45s x 10
110s x 7
110s x 6
110s x 5

Flat db bench
75s x 8
120s x 9
120s x 8

Push ups
20/15/

Abs
Machine 25/25
Weighted 25lb plate regular 25/20/20

Super sets

Db front raises
30s x 10
30s x 8

Db lateral raises
25s x 6
30s x 6

Cable flys
32.5 x 14
37.5 x 10
37.5 x 9

Everything quick rest periods maybe 60 -90 secs inbetween

Finishing with more push ups
20/15

What a dope ass workout, finished In less than an hour. Not gunna lie this one hurt in the best way lol.

717

Friday smashing some legs today

Warm up 12 mins on bike and then some light leg ext

Leg ext
70 x 12
70 x 12
70 x 12

Squats
135 x 10
135 x 10
225 x 10
Man my lower back just sucks now
225 x 10

Leg press
360 x 10
540 x 10
450 x 10

Leg ext
100 x 12
130 x 12
160 x 12

Abs inbetween sets
28/25/25/30/20/30/20

718

Sunday funday workout let’s get it back and bis great day to be alive and in the gym

Warm up elliptical couple sets of light lat pull downs and curls and then right at it

Bent over rows and curls
135 x 8
225 x 10
275 x 6
225 x 7

Curls
40s x 8
50s x 7
50s x 6
50s x 8

Rear delt flys and abs
30s x 12
35s x 12
40s x 8

Weighted sit-ups 25 lb plate
24/15/15/15/
Ab machine
30/30/30/31/
I want a 6 pack. I will not stop until I have one

DB shrugs
110s x 12
110s x 12
110s x 10

Slow preacher curls…ouch
50 x 10

I gotta bang out some push ups as I’ve been slacking for the fundraiser… gunna hit 100 out today 4 sets of 25
25/25/20/20

719

Biro’s some great work over the last little while, keep it going and love all the DB work

720

I appreciate that.I’ve been dialed in and been really focusing on the dbs more than BB movements, and it’s paying off

721

Monday back at it feel great let’s get it

Warm Up elliptical, push ups, light db bench

Db flat bench
55s x 12
55s x 12
120s x 9
120s x 7

Push ups—- the goal is 3000 for the fundraiser, I wanted to push my self and double it. I’ve been slacking on this to be completely honest since my workouts been tough lately but it’s time to step it up
20/20/

Incline dbs
55s x 10
95s x 8 fightin magnets
95s x 8

Abs
30/lost track/30/25

Db shoulder press
55s x 10
75s x 6

Running out of time still really good workout sweating like crazy, heart rates been up…not bad for not being recovered from yesterdays, I’ll take it.

722

Wednesday

Fuckin back and bis today let’s get it

Warm up 10 min on bike

Hammer strength iso rows and rear delt hammer strength supered

Rows
90 es x 12
90 es x 12
125 es x 9
Go
Delts
90 es x 10
90 es x 10
90 es x 10

Pull ups
3/3/

Curls slow up/squeeze for 2 secs/slow down
30s x 12
35s x 8
40s x 6
40s x 8

Abs Sit ups w 35lb plate
X 20
X 17
X 15
X 18
Ab machine
X 30
X 20
X 20
X 25
X 30

Rear delt flys and sitting hammer curls
Flys
30s x 12
30s x 10
30s x 12

Curls
45s x 6
40s x 10
40s x 6

Push ups at the end… at 545 I think, may have missed a day. gunna get 100 before leaving to put the total at 645.
25/20/20/20

These are hard as fuck at the end but the pain is great. Great workout today

723

Friday

LEGS LETS GO

warm up on the bike and couple sets of 15-20 reps of light leg ext

Squats
Going for higher reps today
135 x 10
135 x 8
225 x 7
275 x 8
315 x 5 good reps
315 x 2

One thing I’ve noticed about performance in the gym and just life overall improved, is switching to only SPRING water. I’d only drink tap water, but since switching, I feel even more amazing. I recommend it

Circuit of leg ext/abs/push ups to get the daily’s in, all failure sets, 4 rounds

Leg ext
100 x 20
130 x 20
145 x 18
145 x 14

Abs machine
30/30/30/25/25/30/6

Push ups to get total to 750, need 105
20/20/20/20/15/20

Leg press
360 x 12
450 x 5 I’m actually dead lol.

Weight is saying a beastly 276

724

Sunday funday

Hittin some push movements mostly DBs

Flat db bench
40s x 15
40s x 10
120s x 8
120s x 8
120s x 6
Great sets

Push ups
20/20/

Db shoulder press
45s x 10
75s x 10
75s x 9

Super set fronts and sides
Front raises
30s x 10
35s x 10

Sides
30s x 8
30s x 8

Abs
Weighted sit ups 20/20/16/non weighted 20/10
Ab machine 30/25/30/20

Tri push downs
130 x 20
160 x 15
160 x 10

Body weight dips
12/10

What An amazing work out. Finished in about 75 mins so the tempo was solid

725

Tuesday

Back and bis today. Pulling heavy ass shit

Warm up on the bike and lat pull downs

Bent over rows
135 x 10
185 x 8
225 x 8
275 x 8
275 x 6 with straps
225 x 8

Pull ups
4/3

Hammer strength iso row
90 es x 10
135 es x 10
135 es x 10

Super setting sitting curls and rear delt flys

Sitting hammer Curls
35s x 12
45s x 7
40s x 6
Standing
40s x 8
40s x 7

Flys
35s x 12
35s x 10
35s x 10

Abs. Doing weighted sit-ups til failure then right to machine til failure, so will post totals
40/40/35/15

Db shrugs
80s x 15

Running out of time so gunna get 10 mins in on the bike. Feelin great today good workout let’s go

726

Wednesday

Smashing some legs today aka squats and all the good shit

Warm up bike

Squats. Fast paced
135 x 10
135 x 8
225 x 10
275 x 6
315 x 4
315 x 4
315 x 4

Supersetting abs and leg ext

Ext
100 x 16
135 x 13
160 x 15

Abs
30/25/25/20/25/15/25

Db lunges
30s x 8
30s x 5

Gunna get some push ups in too add to the total inbetween ab sets

Push ups
25/25/15 I’ll take it, out of time kids got a half day today