Tuesday
Hitting chest today. Let’s get it
Incline dbs
35s x 20
50s x 15
85s x 8
85s x 12
95s x 8
90s x 7
Good sets and reps here. My shoulder def isn’t 100% but got some good reps still.
Flat db press
65s x 8
95s x 10
110s x 10 let’s go
Gunna give the big girls a chance today even after all the reps
120s x 6 the last one was a struggle
Db pull overs starting abs too
75 x 12
90 x 10
90 x 10
Low cable flys
24 x 12
25.5 x 12
27.5 x 14 or 15
Thursday
Didn’t get in yesterday. Got to the parking lot and was feeling so fucking nauseous and sick I went home lol. Let’s fuckin get it today. Back and bis
Lat pull downs to warm up & then to BB rows
120 x 12
120 x 12
120 x 12
Bent over rows
135 x 6
185 x 6
225 x 10 or 12
225 x 6
Chest support db rows
55s x 15
65s x 11
65s x 10
Pull ups
Narrow x 5 1/2
Wide x 2 1/2 fuck man struggling today
Narrow x 5 1/2 again
Narrow x 3 1/2 the wide ones are killin me today
Moving onto bicep
Reg curls
30s x 15
35s x 7 left these at the bottom holding palms up. Holyyy
Hammer curls
35s x 10 or 11
35s x 8
Finishing with cardio. Good back day, bad bicep day.
Friday
I got about 30 mins. Better than nothing. Hitting some squats to start and then moving fast. Quick rests periods
Squats
Bar x 12
135 x 10
135 x 8
225 x 12
275 x 8
Leg press and starting abs
5 pps x 15
5 pps x 10
5 pps x 12
Leg ext
130 x 13
145 x 14
160 x 7
Out of time
Monday
Hitting chest and shoulders today. Let’s get it
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.
Tuesday
Hitting a quick back and bis workout
Warm up lat pull downs get the back goin
120 x 12
120 x 12
120 x 12
105 x 12
Pull ups
Narrow grip x 8
Narrow grip x 7 1/2
Wide grip x 3 these gave out quick
Narrow grip x 4 ish. First cpl sets were good reps though.
Super setting hammer curls and bent over rows
Rows
135 x 10
185 x 12
225 x 12 really focusing on the form with these. It looked great right there though
225 x 6
Hammers
30s x 11
Preacher curl machine
70 x 12
85 x 9
85 x 8
Wednesday
Hitting the legs today
squats
Bar x 12
135 x 8
135 x 8
225 x 5
275 x 3
315 x 7 or 8
315 x 6
335 x 3 drop set to 225 til failure x 10 or 12 I forget
Leg press and abs
5 pps x 12
6 pps x 10
6 pps x 7 or 8
Leg ext
130 x 15
175 x 15
190 x 12
Good leg workout today. Been strapped for time but still getting good days in
Thursday
Only have an hour. Hitting bis and tris aka arm day
Hammer curls and tri push downs super
Curls
25s x 13
35s x 12
35s x 11
40s x 7 30s x 3 10 total
Tri push
100 x 15
130 x 12
150 x 12
160 x 9
Inside grip Rope curls
50 x 11 or 12
50 x 12
70 x 12
70 x 11
Super setting
Haven’t done these in a while…skull crushers
25 es x 12
25 es x 10
25 es x 10
Circuit to finish
Abs preacher curls and sitting tri push down machine
Preach
85 x 12
100 x 6 drop 70 x 6
85 x 8
Tris
140 x 13
170 x 11
170 x 12
Friday
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.
Monday
Chest titty day let’s get it
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
Tuesday
Late afternoon session
Backs and bis
Warming up with lat pull downs 2 x105 narrow grip x 12 and 2 sets 105 x 12 wide grip
Bent over rows
135 x 10
225 x 12
275 x 8
275 x 6
Pull ups
Narrow grip x 7
Narrow grip x 5
Wide grip x 2
Chest support rows
55s x 15
65s x 12
65s x 12
Lat pull downs
150 x 12
150 x 10
150 x 10 or 12
Preacher curl machine
70 x 12
85 x 10
I’m getting better reps on the 70
70 x 10
70 x 8
Hammer curls
35s x 8 or 10
35s x 12
35s x 12
Bunch of ab sets and finishing with elliptical cardio. Wow great workout. Nice coming at this time as my energy and body feels better/differenr
Wednesday
Db Shoulder press
35s x 12
35s x 12
55s x 12
65s x 12
65s x 9
Front raises
25s x at least 12
35s x 12
35s x 11 or 12
35s x 9
Side raises
25s x 12
25s x 12
30s x 9
Been doing sets of abs inbetween instead of doing at the end.
Smythe shoulder press
90 x 12
115 x 8 this shit kills my shoulder.
Db shrugs
95s x 12 my grip is giving out
95s x 17
95s x 15
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
Tuesday
Long weekend. Managed to get some stuff in at home but no gym workouts. Short on time today but gunna hit chest fast
Incline dbs
40s 2x12
65s x 6
95s x 9
95s x 8 1/2
Flat dbs
95s x 10
110s x 10 though I was done at 8 fuckin pushed thru for 2 more let’s go
110s x 8
Peck deck
130 x 12
145 x 12
145 x 14
Low cable flys
24 x 13
24 x 10
Feel g super dizzy. Probably moving too fast. Good quick workout out today though. Nice pump
Wednesday back and biceps day let’s get it
Warm
Up 2x 105/120 lat pull downs
Bent over rows
135 x 10
225 x 10
275 x 6
275 x 7
Chest support rows
55s x 12
85s x 8
Pull ups
Narrow grip x 8
Wide grip x 8
Preacher curl machine
70 x 10
Lat pull downs
150 x 12
165 x 10 or 12 forget
165 x 9
Hammer curls
35s x 12
40s x 7 30s x 5
Regular curls
35s x 10
35s x 10
40a x 10
Rear set db flys
25s x 12
30s x 12
30s x 12
Abs
Leg day
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
Db shrugs
95s x 16
95s x 17
Cardio
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.
Tuesday
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
Cardio. Good workout today.
Wednesday
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.
Thursday
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.
Friday
Heavy Back and bicep day today. Pushin thru this shit let’s go
Lat pull downs to start
120 x 12
120 x 12
150 x 12
165 x 12
Bent over rows
135 x 8
225 x 10
275 x 7
275 x 7
Chest support rows
65s x 10
85s x 9
Narrow grip t rows
135 x 13
165 x 12
Wide
150 x 11
Pull ups
Narrow x 6
Hammer curls and reg alternated after each rep. Doing this feed like it hits my whole
Bicep. Hard though
35s x 10
40s x 10
40s x 9
Preacher curl machine
85 x 9 or 10
85 x 9
70 x 9
Rope curls and rear delt flys, with abs inbetween
Curls
60 x 12
60 x 8
Flys
25s x 12
30s x 12 or 13
30s x 12
Really solid workout today. Good pump all around.
Here’s a vid of mondays deadlifts. Forgot to share. Went smooth for 405 x 10