Friday
Gunna hit some Light chest today and then some cardio later. Starting with cables first
Low cable flys
17.5 x 12
17.5 x 12
17.5 x 12
22.5 x 15
Peck deck flys
115 x 12
145 x 13
160 x 14
175 x 12
One more
190 x 8 145 x 4 12 total
Bw dips
15, 12, 12, one more set, 9
Waiting for a bench….
Monday morning stuff
Incline dbs
40s x 12
40s x 12
60s x 6
Honestly feeling great. Took a day off yesterday completely for the first time in I don’t even know how long. We’re gettin after it today
75s x 15 let’s go. Arms were a little shaky should be gone after that one.
75s x 12 ok ok, one more set
75s x 10. Solid. 37 total I’ll take it.
Peck deck flys
115 x 10
160 x 10
175 x 10
One more set going for high reps
145 x 8
Flat dbs
50s x 8
75s x 14
75s 14
One more while I wait for cables
75s x
Wednesday back and biceps day
Got some good cardio in did about 4.5 miles. Pretty good for a early am run
Lat pulls
100 x 13
120 x 12
140 x 13
One more
140 x 11
Close grip t rows on the double hook
50 x 10
60 x 10
60 x 10
60 x 14
Incline db curls
25s x 8 to warm up
35s x 9
35s x 5 30s x 5
Sitting hammers
30s x 11
35s x 6
Rear deck delt flys
100 x 15
130 x 12
130 x 12
130 x 10
Pull ups
Narrow x 4
Narrow x 4
Wide x 3
Friday
Shouldersssss let’s go. Did cardio yesterday about 3.5 miles little more than a 5k. My sleep was kind of rough, didn’t get to bed til like 3 was up at 8-830ish. We’re still workin today let’s go
Db shoulder press
Warm ups
35s x 12
40s x 10
50s x 10
Tops
70s x 10 really focusing on the rep here with slow movements
70s x 9 last one was a real struggle.
Front raises
25s for motion x 8
35s x 8 fuckin energy level killin me today fuck
30s x 11
One more
30s x 9 or 10
Side lat raises
25s x 11
25s x 11
25s x 7
Db shrugs
75s x 16
75s x 16
Monday
Chest push day let’s get after it
Incline dbs
40s x 12
40s x 12
60s x 8
75s x 13 good reps for first set
75s x 10
One more good set
75s x 10
Peck deck flys
130 x 15
160 x 13
175 x 6 or 8 drop to 145 x 8 more
Low cable flys
17.5 x 12
22.5 x 11
17.5 x 16 3/4
19 x 10
Flat dbs
75s x 14
75s x 10 or 11
75s x 8 paused reps
Bw dips
14, 12, t
Wednesday
Back and bis! Got a 5k in for cardio yesterday. Let’s get after. Also, the carnivore diet is absolutely amazing!!
Lat pull downs
100 x 15
100 x 12
140 x 14
One more
140 x 9 100 x 8
Peck deck rear delts
100 x 12
130 x 10
130 x 11
One more set
115 x 8 1/2
Close grip t rows
120 x 15
140 x 11
140 x 9 drop to 100 x 6
Pull ups
Narrow 4 1/2
Narrow x 3 3/4
Wide x 3 1/2
Wide x 3
Preacher curl machine
80 x 14
95 x 13
95 x 10
95 x 11
Rope curls
20 x 11
25 x 6
Friday
Hope everyone had a good 4th and are feeling good today and not hungover. Let’s get it
Legs…warm up on bike
Leg ext to get legs warm not going heavy, will come back to these
70 x 15
70 x 15
85 x 12
Leg press
3 pps x 10
5 pps x 15
6 pps x 11
6 pps x 10
5 pps x 12 good last set
Back to leg ext for real sets
100 x 15
130 x 17
145 x 17
Leg curls
100 x 15
130 x 12
Monday
Hittin some chest today let’s goo. Good weekend got about 3.5 miles of cardio I. Yesterday. Was about 85 with humidity so that’s like 7 miles lol.
Incline dbs
45s x 15
45s x 12
75s x 15
75s x 12 great reps so far, last set
75s x 9 good reps here
Flat dbs
75s x
Low cable flys
17.5 x 15
22.5 x 13
24 x 15
22.5 x 16
Peck deck flys
115 x 15
160 x 15
160 x 13
145 x 12
Bw dips
14, 13 1/2, really forcing these. One more set x 7 before my arms gave out. Gunna finish with a little cardio on the bike
How has training been feeling?
Awesome! I haven’t been in this good of shape well ever. The carnivore diet is a game changer. Think my body weight is like 250 right now. My productivity on this diet is insane and I feel great. How’s your training going?
Wednesday
Slacked yesterday. Spent the whole day working. Getting after it today.
Back and bicep day
Lat pulls to start
100 x 15
120 x 12
140 x 14
160 x 6 drop to 120 reps weren’t great x 9
Peck deck rear delt flys
100 x 12
130 x 11
130 x 11
100 x 9
Close grip t rows
120 x 12
140 x 9
Just not getting the best reps. One more while I wait for the pull up bar
120 x 12
Pull ups
Narrow x 4 1/2
Wide x 4 these are tough at this point
Different narrow x 5
Wide x 2
Rope curls
25 x 15
30 x 12
Whats the carnivore diet?
Getting in the work and now shifting to add size fir my weight class
All meats, 0 carbs. It’s actually a game changer. That’s awesome what weight you going for?
275 class so sit close to the top is the goal
Fridayyy shoulder day
Smythe shoulder press
1 pps x 12
1 pps x 12
1 pps + 25 x 9
1 pps + 25 x 6 drop to 1 pps + 10 x 6
1 pps + 10 x 8 or 10
Front raises and side raises supered
Front
30s x 11
35s x 8 drop to 30 x 8
30s x 10 or 12
Sides
25s x 11
30s x 8 drop to 25s x 9
25s x 10
Wow 3 sets each and those toasted me
Db shrugs
75s x 18
75s x 16
Dam you be a beast!! Good luck man
Monday
Got some cardio core work over the weekend. My calf muscle still hurts from pulling it the other day but getting better.
Chest today
Low cable flys
17.5 x 15
14 x 15
22.5 x 12
17.5 x 12
Flat dbs
50s x 10 slow and controlled to get motion.
75s x 16
75s x 14 good reps on this getting a good pump
75s x 10
Peck deck flys
115 x 12
145 x 13
160 x 12
Saving the best for last…incline dbs
50s x 10 for motion
75s x 10 chest is actually spent, let’s goo
Wednesday
Back and bis day! Warm up on bike
Pull ups
Narrow x 8
Narrow x 7 1/2
Wide x 4 3/4 getting some good reps In starting with these
Wide x 4
Lat pull downs
100 x 12
140 x 15
160 x like 7 drop to 120 x 9
Peck deck rear flys
100 x 14
130 x 11
Gunna hit bis now. Last time I slacked on the em but today we’re hitting em good.
Incline db curls
25s x 10
30s x 6 hammers followed by 6x regular. These get tough.
35s x 6 hammers 3 x regular. These got tough
Upright sitting hammer curls
30s x 10
Standing
30s x 8 hammers or maybe 10, 6 x regular
35s x 8 hammers regular x 4??
Preacher curls
80 x 13
95 x10
Monday
Had a few days of cardio this weekend. Hitting chest today
Incline dbs
40s x 15
40s x 10
65s x 6
75s x 15
75s x 12
75s x 14
Peck deck flys
130 x 12
160 x 12
160 x 10
Low cable flys
19 x 13
17.5 x 13
17.5 x 13
Tri rope pull downs and face pulls super
Tris
35 x 15
50 x 14
50 x 9, 42.5 x 4
Face pulls
50 x 12
50 x 13
want better form and squeeze
42.5 x 10
Wednesday
Hitting back and bis today
Warming up on peck deck rear delt flys
85 x 15
85 x 12
85 x 10
Lat pull downs
100 x 15
140 x 12
120 x 12
Pull ups
Narrow x 4 feel so fucki g off today gotta get it going
Narrow x 4 1/2
Wide x 4
Preacher curls
65 x 15
80 x 10
80 x 15
95 x 9 or 10
Hammer curls and close grip t rows super
Hammers
25s x 8
30s x 7 25s x 5
T rows
120 x 12