Thursday
Got a good run in yesterday
Hitting shoulders today
Db shoulder press
35s x 12
35s x 12
55s x 8
75s x 11 1/2
75s x 8 1/2
Drop to 70s for one more set
70s x 9 good reps here, last one was a good struggle
Front raises
25s x 12
35s x 11
35s x 12
Db shrugs
75s x 16
75s x 15
75s x 12
Db side raises
25s x 19 I think did bent over side raises for 10 and then standing for 9
25s x 12 side then 7 or 8 standing
Good shoulder day today. Gunna finish with some cardio on bike
Monday
Got some good cardio in this weekend
Hitting legs today. Starting with them instead of chest or back let’s get it. Warm up on the bike then to it
Leg ext for warming up the legs
55 x 20
85 x 15
100 x 17
115 x 17
Leg curls
70 x 15
85 x 15
100 x 15
Leg press
3 pps x 12 or 15
5 pps x 15
6 pps x 12
6 pps x 11
One more
6 pps x 10 or 12
Chest day Tuesday
Warm up peck deck flys
100 x 15
115 x 12
100 x 10
Incline dbs
50s x 8
75s x 14
75s x 12
75s x 10
Flat dbs
75s x 15 or 16
75s x 10 did paused reps for these
One more set of 75s
75s x 10
Phone died, did a couple more things, good chest xay
Thursday
Got some cardio in yesterday. Did a 5k and did it with my best time so far of like 27 min. Hitting back and bis today. Warm up on the bike then couple light sets of lat pull downs
Lat pull downs
100 x 15
120 x 15
140 x 12
160 x 10
120 x 12 more
Close grip seated t rows
120 x 15
160 x 6 drop to 140 x 6 wasn’t getting the best reps
140 x 11
One more set
140 x 10
Incline db curls
25s x 10
35s x 9
35s x 6 drop to 30s x 7
Sitting hammer curls
30s x 8 my right bicep gets a crazy pump before my left.
35s x 10
35s x 9
Front lat pulls
60 x 12
80 x 13
90 x 6 80 x 6
One more
80 x 8
Peck deck rear delt flys
100 x 15
115 x 13 or 14
130 x 6 115 x 7 or 8
Preacher curls
80 x 10 or 12 lost track
95 x 6 80 x 3 or 4
65 x 12
65 x 8
Friday
Gunna hit some shoulders today. Really nice out so may get some cardio In later
Db shoulder press
35s x 15
55s x 8
65s x 6
Good warm up moving onto top sets
75s x 11 last one was tough but got it
75s x basically 9
75s x 8
Front raises
30s x 15
30s x 12
35s x 9 drop to 30s x 5
Db shrugs
75s x 18
75s x 20
75s x 15
Smythe machine shoulder press
2 pps x 10
2 pps + 25 x 10
2 pps + 35 x 5
2 pps x 14
Last set then gunna hit abs
2 pps x 12
Monday
Had a decent day of cardio this weekend. Got push ups sit ups and cardio in. Back and bis today
Lat pull downs narrow
100 x 15
120 x 15
140 x 15
160 x 8 drop to 120 x 8 more
Peck deck rear flys
100 x 15
130 x 10 115 x 5 or 6
130 x 13
Close grip t rows
120 x 14
160 x 7 140 x 6 or 7
140 x 12
Front lat pull down machine
70 x 12
80 x 12
80 x 12
Preacher curls
80 x 15
95 x 11 or 12
80 x 10
80 x 12 drop to
65 x 13
Last set
65x 12
Good day today. More back than bis but still solid.
Tuesday
Hitting some chest day today. Let’s get after it . Warm up on bike then to incline hammer strength couple light sets til I get a bench
Incline dbs
45s x 10
45s x 8
65s x 6
Gunna hit some paused reps today
75s x 12, 8 paused then hit 4 more
75s x 11, 8 paused then 3 more
75s x 11 regular
Peck deck flys
115 x 12
160 x 12
160 x 13
175 x 9 drop to 145 x 9
Low cable flys
22.5 x 12
22.5 x 9
Drop a little bit to 19
19 x 11 or 12
Last set
20 x 13
Incline hammer strength
60 x 15
80 x 9 or 10
Last set going for a good amount here
70 x 11
60 x 6
Getting about 10 in on the bike to finish
Wednesday
Getting some legs in today. Was gunna wait til tomorrow and do cardio today, but I’ve been trying to let my calf recover. On the weekends it ends my running because of how much it hurts
Warm up leg ext
55 x 15
70 x 13
85 x 11
Keeping it light before leg press, will come back to these
70 x 10
Leg press
3 pps x 10 quick
5 pps x 15
6 pps x 12
6 pps x 12 or 13
One more set, lighter
4 pps x 15 or 16 legs are burning
Leg curls
50 x 10
100 x 13
115 x 8 drop to 100
100 x 13
Seated calf raises, going slow and squeeze at top
85 x 15
115 x 15
115 x 15
Finishing with leg ext
85 x 20
115 x 13
Last set
100 x 8 legs are smoked
Yesterday got about an hour of cardio in on the bike at the gym, then later on ran like 3.3 miles on the track. Good cardio day.
Hitting the shoulders today
Db shoulder press
35s x 12
35s x 10
55s x 6
Top sets
75s x 13 good first set here, went up 2 reps from last shoulder session
75s x 10 let’s go. Last one was hard
One more
75s x 8
Front raises
30s x 15
35s x 6 30s x 8
30s x 15
Db shrugs
75s x 17
75s x 17
Shoulder press on smythe
1 pps x 10
1 pps + 25 x 7
1 pps + 25 x 7
1 pps x 15 x 12
Peck deck rear flys
100 x 15
100 x 15
115 x 14
115 x 8
Got a whole bunch of cardio and random stuff In During the weekend and yesterday. Hitting chest today. Warm up on bike then to Inclines
Incline db press
40s x 12
55s x 8
65s x 6
Top sets
Goal is to get in the 20 rep range. We’re pretty close might be able to hit a set for it today. Let’s go
75s x 15 not quite
75s x 12 pretty solid.
Last set
75s x 10
Peck deck flys
115 x 15
160 x 13
175 x 14 1/2
One more set
175 x 12 1/2
Bodyweight dips
16,15, 9
I think I need a rest day. Doing something everyday for a while now I think is starting to catch up. It’s hard to though, I get a super guilty feeling if I haven’t exercised. Idk I’ll figure it out
Thursday
I actually am starting the carnivore diet. Started 2 days ago. Making sure to drink gallon of water or more a day, and days when I can 2 workouts. Morning weights and later on cardio if I can. No sugar no carbs just meat and eggs, little dairy. We’ll see how it goes. Can already sense the irritability.
big back and bis day today
Lat pull downs
100 x 15
120 x 14
140 x 15
160 x 6 140 x 5
Close grip t rows
120 x 15
140 x 14
160 x 7 140 x 6 13 total
Last set
140 x 12
Peck deck rear delts
100 x 15
115 x 10
100 x 12
One more set
115 x8
Preacher curl machine
65 x 15
80 x 13
95 x 10
85 x 10
Hammer strength row machine
60 x 15
80 x 10
70 x 10
Incline curls
30s x 10
35s x 9
30s x 9
Sitting hammers
30s x 10
30s x 6
Haven’t posted in a few days but I haven’t stopped. Between chest workout Saturday, cardio on all days in between with abs and random push ups. Let’s get it
Tuesday
Hitting a little chest with shoulders mostly after cpl chest hits
Incline dbs
45s x 12
45s x 8
65s x 8
Not going crazy today, 2 high rep sets of this then moving on
75s x 14
One more
75s x 11
Db shoulder press
45s x 10
55s x 10
Gunna start some front raises inbetween
60s x 8
Fronts
25s x 12
30s x 13
Peck deck flys
115 x 15
145 x 15
175 x 15
160 x 12
BW dips
15, 12, 13, one more set, 8
Low cable flys
17.5 x 14
22.5 x 9 or 10 but the last few reps were shit
17.5 x 10
Last set
17.5 x 10
Really good workout today
This carnivore diet has def hit me with the “carnivore flu”, or keto flu. I’ve been super strict since I started last Tuesday. Past few days I’ve been sick. But not like a sick sickness idk hard to explain. Got some cardio in yesterday. Hitting legs today.
Warm up on bike then to leg ext
Leg ext
55 x 20 warm ups
Top sets
100 x 15
130 x 15
145 x 16
Leg press
3 pps for motion x 12-15
5 pps x 12
6 pps x 10
Last set going for close to 20 rep range
5 pps x 12
Leg curls
85 x 15
130 x 10
115 x 10
Friday
Place was packed so got 45 mins of cardio in before hitting back and bis
Wide Lat pulls
100 x 15
140 x 12
Narrow
120 x 12
140 x 10
Incline db curls
25s x 8 or 10
30s x 10
35s x 9 real slow with a squeeze and slow eccentric
Sitting hammers
35s x 10
35s x 10
Peck deck rear flys
100 x 12
Monday
Got good cardio in this weekend. Saturday did a 10k, yesterday was decent but was sore. Two weeks on carnivore diet strict and I am at like 254 as of yesterday, which is down like 7 or 8 pounds. Got over the carnivore flu finally which is great
Peck deck flys to start
85 x 15
100 x 15
115 x 12
145 x 12
175 x 10g
Low cable flys
17.5 x 15
22.5 x 12 or 13
22.5 x 13
22.5 x 8 drop to 16.5 x 7 or 8
Incline dbs
45s x 8 for motion
75s x 12
75s x 8
Flat dbs
75s x 13 good reps got a good squeeze in at the top
75s x 12 right arm is shaky as hell
Incline db flys 2 top sets
25s x 8
30s x 8
One more set
30s x like 6……lol
Body weight dips
20, 3… pretty dead
Had a really really good workout. Everything felt strong.
Wednesday. Got some cardio in yesterday.
Back and bis today.
Warm up lat pulls
50 x 12
50 x 12
70 x 10
70 x 12
Peck deck rear delt flys
100 x 15
130 x 11
115 x 12
Pull ups. Haven’t done these in quite some time need to get back to them. Gunna do a mixture
Narrow x 5
Wide x 4
Narrow x 5
Wide x 4
Narrow x 1
Rope curls
30 x 15
35 x 8 30 x 6
30 x 13 or 14
One more set these are giving a great pump
30 x 12
Preacher curls
65 x 11
80 x 12
80 x 12
Front lat pulls on hammer strength
60 x 13
80 x 12
80 x 8 60 x 8
70 x 10
Phew. Good day today
Friday
Shoulder day
Db shoulder press
35s x 12
45s x 8
60s x 6
Tops
75s x 10
75s x 9 good reps here.
75s x 6 lost steam quick
Front raises
30s x 12
30s x 6 35s x 6
35s x 10
Db shrugs
75s x 16 or 17
75s x 16 I think again
One more set
75s x 15 or 16 I lose track
Smythe shoulder press
1 pps x 10
1 pps + 25 x 7
1 pps + 25 x 6
1 pps x 10 or 12
Last set before abs
1 pps x 10
Finishing with a cpl mins of cardio
Monday
Good weekend. Saturday got a 10k in for some cardio, yeaterday got a cpl miles. Cardio has been great lately. Weight this morning was at like 254. Still going down
Incline dbs doing these at more of an incline today.
40s x 13
50s x 10
65s x 6
Tops let’s get some reps
75s x 12
75s x 10 the incline def makes it harder for sure
75s x 10
Peck deck flys
130 x 12
160 x 12
175 x 10
Low cable flys
17.5 x 10 I think maybe 12
22.5 x 11
24 x 10 I think drop to 19 for 10 more
Flat db press 3 sets of 75s
75s x 12 arms are getting shaky
75s x 12
75s x 10
Dips BW
15, 12, 10
Let’s gooo. Real good day. 3 weeks on carnivore and I have to say, I feel amazing. My energy is always high, between the gym and cardio my recovery is surprisingly good. So far everything is on point.
Tuesday
Hitting some back and bis before I hit some cardio later
Lat pull downs
35 x 15
60 x 15
70 x 14
70 x 12
Incline db curls
30s x 10
30s x 10
35s x 8
Sitting hammers
30s x 12 I think
30s x 10 3
35s x 9 or 10
Pull ups
Narrow x 5 1/2
Wide x 3 hard today
Narrow x 3 1/2
Peck deck rear flys
100 x 15
130 x 12
115 x 12 85 x 6
Hammer curls wanted preachers but someone’s on machine
35s x 12
35s x 8
Good bicep day. Got some good stuff done. Suppose to be like 92 degrees today so gunna go get killed in the heat with some cardio in a bit.
Thursday
Got a little cardio in yesterday. Was like 95 degrees out with crazy humidity so after like 2.5 miles I was toast, but it was something. Hitting shoulders today let’s get it.
Db shoulder press
35s x 12
45s x 8
60s x 8
70s x 12
70s x 9 3/4
75s x 6 got heavy quick
Front raises and Arnold’s light super
30s x 12
35s x 10 these get tough
35s x 12
Arnold’s
35s x 8
40s x 8 these get even harder
35s x 9
Db shrugs
75s x 20
75s x 18
Shoulder press on smythe
1 pps x 6 for motion
1 pps + 25 x 8
1 pps x x 11
One more set
1 pps x 10
Hittin one more thing, rear delt flys on peck deck, higher reps
100 x 19 or 20
100 x 10
Shoulders are spenttt let’s go
