Friday
Just got back from vacation. Did what I could while not having a gym, so lot of cardio and calisthenics.
Chest!!
Peck deck flys
115 x 15
130 x 12
145 x 10
145 x 15
Hammer strength incline press since all dbs benches are used
60 x 10
80 x 10
90 x 10
100 x 6
Incline db press
50s x 8 for motion
75s x 9
75s x 9 fuck where’d my muscle go
Flat dbs
75s x 12
75s x 10
Good day
Monday
Got some good cardio days in this weekend. Starting the week with back and bis
Lat pull downs to warm up
35 x 15
50 x 13
60 x 12
Pull ups while it’s open
Narrow x 6
Wide x 5 1/2
Wide x 5
Narrow x 3
Peck deck rear delt flys
100 x 15
130 x 12
130 x 12 or 13
Last set want at least 15
115 x 10 I think
Preacher curls
65 x 15
80 x 15 or 16
95 x 10
One more
95 x 8
Wednesday
Had to drag myself in here today. Forgot my headphones. Was even more of a reason to get in!! Hitting chest
Low cable flys to warm up
12.5 x 15
12.5 x 15
17.5 x 12 or 14
Incline db press
50s x 10
60s x 10
75s x 10
75s x 10
Peck deck flys
115 x 15
160 x 12
175 x 8 drop to 145 x 8
Flat db press and db shrugs super set
Flat dbs
75s x 10
75s x 12
Shrugs
75s x 15
75s x 15
75s x 10
Bw dips
12, 4 stop 10 more felt like a bitch, one more set x 10
Good workout today for coming in with a level 0 motivation, hungry, and no headphones. Ended up being solid
Friday
Smashing some legs today. Got like 3.5 miles in on cardio yesterday on a run.
Warm up leg ext and bike then to leg press
Leg ext
40 x 15
40 x 15
55 x 10
Leg press
4 pps x 12
4 pps x 10 or 12
Slow reps with muscle mind connection really the focus
5 pps x 11
5 pps x 10 I think
Legs feel weak, probably from cardio. Getting good reps though
Leg curls
70 x 15
100 x 12
Calf raises
100 x 17
115 x 15
130 x 15
One more
115 x 15
Bike for a little to loosen up
Monday!! Took a day off Saturday to get a recovery day in. Hit it yesterday with a 5 mile run. Ready to hit the gym today
Incline dbs
35s x 15
45s x 10
60s x 8
Tops
75s x 13
75s x 11
Peck deck flys
130 x 14
160 x 9
160 x 10
Low cable flys
17.5 x 14
17.5 x 14
19 x 14
20.5 x 10
bw dips
15, 15, 7
Abs, weighted & inclined
Tricep rope pulls
30 x 15
42.5 x 15
50 x 10
Wednesday! Back and bis day let’s gooo
Warm up lat pull downs
100 x 15
100 x 15
120 x 12
140 x 12
Peck deck rear flys
100 x 12
115 x 15
115 x 12 or 13
130 x 7
Pull ups !
Narrow x 4 1/2
Wide x 4 3/4
Narrow x 2
Hopping to biceps
Incline and upright curls rotate
Incline concentrations
25s x 12
30s x 10
30s x 9
Straight hammers
30s x 12
30s x 10 or 11
Last set
30s x 10
Preacher curls
80 x 12
95 x 8
80 x 12
Let’s go really good workout today crazy bicep pump back feels beat solid day. Also weighed in at 248.5 yesterday. Feeling good
Friday
Let’s get after some shoulders today. Starting with some db press
Db shoulder press
35s x 15
40s x 12
55s x 6
65s x 10
70s x 8
70s x 8
Front raises
25s x 12
30s x 15
30s x 11
Next are supered
Db shrugs
75s x 15
75s x 15 or 16
75s x 12 or 14
Side raises
25s x 15
30s x 6 drop to 25s x 6
25s x 14
Bodyweight dips
Monday
Saturday I got a nice 5 mile run in. Was tough but got it. Hitting chest to start the week let’s go.
Cpl light peck deck flys to warm up, will come back for heavier sets
100 x 10
100 x 12
Incline dbs
40s x 10
60s x 10
Top sets
75s x 14 last one was a struggle but got it
75s x 11
75s x 10
Flat db press
75s x 10
75s x 13
75s x 8
BW dips
10, 10
Rear cable flys
17.5 x 15
22.5 x 10 or 12
20 x 20
One more, want 15ish reps
17.5 x 15
Good chest day today. Got a good pump going, just lacking on the time but we still got in today.
Wednesday! Early morning leg day. Got a new tattoo yesterday and left arm is fucked so hitting legs. Not mad.
Warm up bike and leg ext
Leg ext
55 x 20
55 x 20
70 x 15
Leg press
3 pps x 12
4 pps x 8
5 pps x 15 good reps here
6 pps x 8 was going strictly slow and form here.
5 pps x 13
4 pps x 12
Top sets leg ext
85 x 12 legs are shaky
85 x 12 I think
Seated calf raises
100 x 15
115 x 15
115 x 20
Leg curls
70 x 15
100 x 13 or 15
115 x 9
Finishing with some mins on the bike to loosen up a little bit.
Friday! Really early morning again.kind of like it tbh. Couldn’t get in yesterday but we here today let’s get it
Chest shoulders tris
Peck deck flys to warm up
85 x 12
85 x 15
115 x 10 or 12
Incline dbs
45s x 12
60s x 6
Top sets
75s x 13
75s x 10
Flat db press
75s x 10
75s x 12
Low cable flys
17.5 x 12 or 15
19 x 13
20 x 8 17.5 x 7 15 total
Db shoulder press and front raises super
40s x 10
50s x 10
Fronts
25s x 12
Monday
Got some good cardio in Saturday and Sunday. Starting the week with some back and bis today. Warm up lat pull downs
Lat pulls
35 x 15
50 x 12
60 x 12
70 x 12
Pull ups
Narrow x 4 3/4
Wide x 4
Narrow x 4 one more set
Wide x 2
Peck deck rear flys
85 x 15
100 x 14 1/2
130 x 10
130 x 6 drop to 115 to finish set x 5
Incline db curls
25s x 15
30s x 12
35s x 7
Standing hammer curls
30s x 10
30s x 10 really focused on the squeeze and about a 3 second eccentric?(down). What a pump
Preacher curls
65 x 10 or 12
80s x 6
Good workout today. Moved quick and got a lot done.
Wednesday
Hitting some chest and shoulders, tris. Starting with incline dbs
Incline dbs
35s x 12
40s x 12
50s x 8
Tops
75s x 12
75s x 10
Db shoulder press and fronts supered
Shoulder db press
40s x 10
50s x 10
60s x 9
Fronts
25s x 12
30s x 10 or 11
30s x 10
Db shrugs
75s x 18
75s x 15
Incline db flys
30s x 10 or 11
30s x
Waiting for cables
17.5 x 12
17.5 x 12
19 x 10
Monday Labor Day let’s get it
Chest
Warm
Up on some peck deck flys. Really focusing on slow reps with squeeze at the top
85s x 12
85s x 15
115 x 12
145 x 10
Flat dbs
50s x 12 really slow with squeeze at top
75s x 12
75s x 13
Incline dbs
55s for motion x 8
75s x 11
75s x 9
Low cable flys
17.5 x 13
19 x 12
20.5 x 9
Drop to 17.5 for one more high reps
17.5 x 10
Friday! Back and bis. Been getting a lot of cardio in this week. Have a 5 mile race tomorrow so been getting ready for that. Let’s get it today
Lat pull downs to warm up, few light sets then gunna come back.
100 x 15
100 x 12
120 x 12
Pull ups
Narrow x 5
Wide x 5
Narrow x 4
Wide x 3
Rear delt peck deck flys
85 x 15
115 x 12
Incline db curls
25s x 10
30s x 10
35s x 7
Standing hammers
30s x 12
30s x 9
Preacher curls
80 x 12
Monday
Did that 5 mile race this weekend. Went well, had 9 minute miles, the inclines were crazy on it so it def was different.
Chest
Low cable flys
7.5 to warm x 15
12.5 x 12
15 x 14 or 15
17.5 x 15
Peck deck flys
100 x 12
130 x 10
145 x 8 doing these very slow with squeeze at the top for a hold of like 2 seconds. Good burn
130 x 9
Bodyweight dips
14, 15, 8, 8
Incline hammer strength
50 x 15
Going slow with a squeeze at the top
60 x 8
60 x 11
Wednesday
Hitting some back bis nice and early let’s go
Rear delt flys to warm up
70 x 15
85 x 12
85 x 12
100 x 8
Pull ups
Narrow x 5 3/4
Narrow x 3 3/4
Wide x 4
Wide x 4
Lat pull downs
70 x 12
60 x 12
60 x 12
Rope curls
30 x 13
30 x 11
30 x 12
Preacher curls
80 x 12
95 x 10
80 x 10 or 12 but really slow on the descent
One more set
65 x 14
Real good morning workout. Nice to get it out of the way
Friday! Hitting shoulders and triceps, starting with some db shoulder press.
Db shoulder press
35s x 15
35s x 15
55s x 12
65 x 5
70s x 10, focusing on form and really sturdy form.
70s x 7
One more with a quick recovery
60s x 6
Front raises and shrugs super set
Fronts
25s x 15
30s x 15
30s x 13 or 14
Shrugs
75s x 15
75s x 12
75s x 12 or 13
Side raises
25s x 12
25s x 11
BW dips
15, 10, 12, 10
Monday chest day!! Let’s get it
Warm up couple light sets on peck deck flys
85 x 20
100 x 12
100 x 12
Incline db press
45s x 12
60s x 8
Top sets
75s x 14 swear this place makes you weak. Use to do 110s with close to this many reps. Need a new gym lol
75s x 10
One more set cuz it pisses me off
75s x 8
Flat db presses
75s x 12
75s x 11
Low cable flys
17.5 x 12
19 x 12 or 13
22.5 x 7 drop to 17.5 x 7 or 8 more
Tri push downs
65 x 12 or 15 somewhere inbetween there
72.5 x 8 drop
Tri rope pulls
35 x 8
35 x 10
Body weight dips
13, 12
Thursday
Got some cardio in Tuesday. Yesterday I was undisciplined. Getting after it today early to make up for it.
Back and bis!
Rear delt flys
70 x 15
70 x 15
Wide Lat pull downs on the double cable
50 x 15
60 x 15
70 x 9 drop to 50 x 6 more
Narrow lat pulls while waiting for pull up stand
60 x 14 I think
Pull ups
Narrow x 3 1/2
Narrow x 3 1/2 fuckin awful
Wide x 2 feeing so heavy today. Idk. One more set
Narrow x 3
Couple heavy sets of rear delt flys
100 to start x 15
115 x 10 or 12
Moving onto biceps
Preacher curls
65 x 15
80 x 14
95 x 6 drop to 80 x 7
80 x 9
Alright guys Friday let’s get after it. Almost talked myself out of the gym today but then I stopped being a pussy.
Shoulders! Warm up 10 mins on the bike
Db shoulder press
35s x 15
45s x 12
60s x 8
70s x 10
70s x 8
Front raises and db shrugs super
25s x 12
35s x 10 can get em, form broke down at like 8
30s x 12
Shrugs
75s x 18
75s x 12
75s x 13
Arnold presses
35s x 12
40s x 8
Side raises to finish
25s x 1