Been killin it this week. My shit has been on point eating, been drinking more protein shakes again. Been recovering better. Hitting some push movements today
Flat bench
Bar x 12
135 x 10
135 x 10
225 x 10
275 x 6 moving pretty quick
Going for at least 6 on this next set of 295
295 x 4
315 x 2
225 x
Not gunna lie the DBs give me a way better workout.
Bw dips push ups and abs circuit style
Dips x 13/14/12/12
Abs x 20/25/25/25
Push ups x 20/20/15/13
Cable flys
27.5 x 18
32.5 x 12
32.5 x 13
37.5 x 12
Out of time, good workout. Might take tomorrow off or at least get in for some cardio or something. Been going straight since Sunday
Lat pull downs
120 x 12
135 x 12
135 x 12
120 x 12
Bent over rows
135 x 10
225 x 8
275 x 6
275 straps x 6
Drop to 225row into shrugs
225 x 6
Curls and rear delt flys
30s x 8
35s x 8
40s x 10
45s x 7
45s x 7
Flys
25s x 12
35s x 12
30s x 9
25s x 10
Something I seen was Arnold talking about doing the full range of motion on everything. When watching I was like dam, I don’t think im actually going as full ROM as I can. Really focusing on it now makes a huge different
Body weight is at 277. For a few weeks now I’ve cut out soo much sugar and processed foods, eating only like 2 meals a deal, smaller one around 2-3oclock and then have a meal at like 6/7ish. Inbetween have some protein type snacks, but goddam Ive been feeling great and can see so much more results in the past month.
Getting something solid in today since tomorrow gym will be closed. Smashing some legs seems to be the play
Squats
135 x 11
135 x 8
225 x 5
275 x 1
315 x 3
365 x 5 movin real good… gunna go a little heavier before pyramiding down
385 x 1
Drop to
315 x 3
225 x 5
Form definitely started breaking down at 315…but still got some good reps in
Leg ext
100 x 20
145 x 15
160 x 15
175 x 13
Last set burner set of 100 til dead
100 x TT referred
Fuckin legs are burning like crazy ahhh
Weighted 25 lbs abs x 25/13
Machine abs x 25/20
Reg sit ups 15
Phew. Been a good ass week. Been going hard every day and still gettin it in the next day. We here. Push day today. Working higher rep sets
Warm up 15 mins on bike
Incline bench
Bar x 15
135 x 10
135 x 10
185 x 5
225 x 5
225 x 4
This feels pretty heavy today. Granted haven’t done it in a while but still.
Drop to 185 for a failure set
185 x 10
Supersetting flys and dips
Cable flys different angles each set
27.5 x 15
32.5 x 12
27.5 x 12
33.5 x 15
Dips
12/12/
Abs by sets
1/1/1
Db front raises and db side raise… doing 2 then 2 and alternating
30s x 10
25s x 8 each
25s x 6 each
Going for the higher rep range today
Squats
135 x 10
135 x 10
225 x 10
275 x 9 these are more challenging than lower heavier reps goddam
295 x 7
315 x 5
Drop to 225 to max reps
225 x 2. It was 2.
Leg ext high reps and super setting abs inbetween
115 x 20
160 x 15
175 x 15
190 x 15
Weighted sit ups
20/15/30/
Finishing with the last 20 mins on the bike before gym clothes
Friday gunna smash some legs today I guess. Feeing great. Im hiring a nutritionist to help me get past these last hurdles im having. Im really dialed in, but this should be the last step that I need to be completely dialed in and get my goals.
Warm up 5-10 mins on the bike then hittin squats
Squats
135 x 10
135 x 8
185 x 6
225 x 12
275 x 8
Fuckin rep sets suck compared to a couple hard singles or doubles lol
295 x 6
Throwing on the belt for this last set
295 x 6 or 8 I forget. Solid sets. I’m working on getting up to the 10 rep range on these. Probably could if I didn’t do the 275 for 8? Idk.
Leg ext
115 x 15
160 x 15
175 x 16
Weighted Abs inbetween
25/20/15/
Finishing with cardio as I’m out of time
Hopefully to get 15 mins on elliptical of hard cardio well see my legs are jello.
