Incline dbs
40s x 15
40s x 8
Trying to get a really good stretch and warm up for the right shoulder. Slow controlled reps
65s x 6
85s x 12
95sx 8
95s x 8 good reps

Flat dbs
65s for motion x 8
95s x 11
110s x 7

Peck deck with a 2-3sec squeeze
115 x 10 ouch
115 x 7
130 x 6 adding this squeeze feels like I’m doing sets of 12-15 fuckin a, drop to 115 for 6 more

Low cable flys with a squeeze at the top
22.5 x 12
27.5 x 9
27.5 x 8

Moving onto shoulders. 3 or 4 exercises to finish off let’s go

Front raises slow and controlled
25s x 12
30s x 11
30s x 10

Side lat raises
25s x 12
25s x 12
25s x 5 these are tough on my shoulder

Db shrugs
95s x 15
95 s x 12
95s x 13

Db shoulder press gunna try anyways
30s x 15
40s x 13
45a x 10
These are real slow with squeeze at the top. Feeling fine with the lighter weight
55s x 8

Finishing with some cardio on the bike 15-20mins. Solid workout today. My energy levels ran out quick, but still got thru everything with good intensity.

Couldn’t decide between chest or deadlifts so went with chest

Incline dbs
35s x 12
55s x 12

Actually gunna dead lift. My arms are def fatigued from yesterday.

Dead’s
135 x 10
135 x 8
225 x 5
315 x 2
365 x 1
405 x 5
405 x 4 I pussed out on the last one now I gotta do 6 on the final set
405 x 6

Rdls
135 x 8
225 x 8
275 x 8
275 x 4 or 6 I forgot

Finishing with some cardio and abs. Good workout today. Honestly feeling the nonstop week fatigue. Gotta learn to throw a rest day in during the week. It’s hard though.

Incline dbs
40s x 12
40s x 10
65s x 8
95s x 10
I gotta do these slow to not hurt my shoulder but fuck it’s hard. Really good reps though. The 85s just aren’t enough but the 110s feel like its pushing my shoulder to pop.
95s x 8
95s x 6

Flat dbs
85s x 8
110s x 6 1/4
95s x 7 1/2

Peck deck flys with a 1-2 second squeeze at the top
115 x 12
130 x 12
145 x 12
145 x 13

Low cable flys
22.5 x 13
27.5 x 9
27.5 x 9 1/2
24 x 9 lose it at the end going for that 10th one

Hammer strength iso chest
2 pps x 9
2 pps x 12
2 pps + 25 x 9
2 pps + 25 x 7

Finishing with some super set of dips and ABs. Really good workout today. Nice pump so far

Energized for a Friday let’s goo. Didn’t get in yesterday. Actually I got here and didn’t have my shorts. Getting after it today though with some deadlifts and hammy work. Few mins on the bike to get warm.

Deadlifts
Warming up for some top sets of 405, maybe finish with a cpl singles of something heavier idk we’ll see
135 x 10
135 x 8
225 x 5
315 x 1
365 x 1
405 x 7 some strong reps here.
405 x 6
Finish with a couple singles/dubz
455 x 2
Drop to 315 to rep til I die
315 x 10

Wow good reps today. My deadlift felt really strong

RDLs
Working towards 295 for tops
135 x 8
225 x 4
295 x 8

Rope curls
60 x 12
80 x 12
80 x 12
80 x 12

Hammer curls
35s x 11
45s x 7
40s x 8

Abs

I’m out of time today. Really good workout though. Feel amazing. Dead’s we’re really strong today

Squats
Bar x 12
135 x 10
135 x 10
225 x 5
275 x 8 easy
315 x 7 good reps
315 x 6
Drop to 225 for a high rep set
225 x 10

Leg press
5 pps x

This cold killed me yesterday. All I got done was squats.

Friday

Hitting chest today. Late afternoon workout. Hitting some chest and shoulders today.

Incline dbs
40s x 12
40s x 10
65s x 6
Top sets
95s x 9
95s x 9

Flat db
85s x 8
110s x 10
110s x 10
Really good reps on this

Peck deck flys
130 x 10
145 x 9
I think my rotator cuff is officially not getting better from golfing over a month ago. Shit just hurts. It’s tolerable but fuck.
130 x 10
I’m not getting a good stretch but I am getting a hard 1-2 sec pause and squeeze to make up for it

Low cable flys
22.5 x 12
27.5 x 11
27.5 x 8 drop to 22.5 x 8

Super set abs and db front raises
25s x 12
30s x 10
30s x 10

Let’s gooooo Monday deadlifts today. feeling great

Dead’s
135 x 12
135 x 10
225 x 5
315 x 1
365 x 1
405 x 10
405 x 5 1/2 my form was really breaking down.
405 x 6 good reps here. Happy with these sets and reps. 21 total

Barbell rdls
135 x 10 or 12
225 x 8
275 x 8

Narrow grip Lat pull downs
135 x 12
150 x 12
165 x 10 or 11

Rear delt db flys
30s x 12
30s x 10
30s x 8

Super sets curls
30s x 10
30s x 10
35s x 11

Preacher curls
70 x 10 or 11. Squeeze at the top and stretch at the bottom. The stretch makes a huge difference
70 x 8

Finishing with some cardio on the bike. Really good workout today.

Gunna hit some chest today. Feelin sore from yesterday but gunna get it goin today

Flat db press
40s x 12
40s x 10
85s x 8
Gunna see how the 110s go and then maybe to 120s. Goal is 3 good sets of these heavy ones
110s x 10
120s x 9 3/4 that last one was giving everything.
120s x 5 these got heavy fast. Got stuck in the hole going for 6.

Incline dbs
65s x 8
85s x 11
95s x 5

Tri push downs and starting ab sets
100 x 12
130 x 12
150 x 9
140 x 13

Dragging ass today. sat in the parking lot for a solid 10 mins before coming in contemplating coming in. I’m here though. Looks like we’re squatting today. Warming up on the bike for 5 then to the rack

Squats
Bar x 10
135 x 10
135 x 8
225 x 4
275 x 2
315 x 7 form was breaking down on this last one.
315 x 7 solid
Gunna finish with a couple heavy singles
365 x 1 was pretty easy
Drop to 275 for a couple
275 x 4
225 x 5

Lot of reps today.

Leg press
5 pps x 10
5 pps x 12
5 pps x 10

Leg ext with squeeze and pause at the top
145 x 12
175 x 12
190 x 12

The leg curl machine is finally welded back together and fixed (lol). Takin her for a spin today

Seated leg curls
130 x 12
160 x 8 or 10

Really solid leg day today. Lot of reps everywhere all around.

Gunna get a quick shoulder day in. Not too much time but will get what I can done.

Db shoulder press
30s x 12
40s x 10
55s x 12
65s x 11
65s x 8

Front raises
30s x 10
30s x 6

Pull ups
Narrow x 8 1/2

Abs and cardio. Rough day today but at least got something done. Should have just done cardio and abs like I planned but I thought I could get a good shoulder day in.