Wednesday
Finally back in. Friday I tweaked the shit out of my back moving a washer machine. Literally hurt to walk for a couple days, followed by being sick for days and still feel like shit but thought maybe some sweat would make me feel better. Gunna do what I can today
25 mins on the bike. Gunna hit a little chest
Incline dbs
45s x 12
45s x 10
65s x 8
75s x 12
75s x 10
Db flys
100 x 15
130 x 10
145 x 8
Feel like death. Got a little something in at least
Friday let’s.go. Finally feeling better. That cold really whooped me.
Back and bis day
Lat pull downs
85 x 15
100 x 15
100 x 8
140 x 15 1/2
160 x 7 1/2
Pull ups
Narrow x 4
Narrow x 4
Wide x 3 1/2
Wide x 4 1/2
One more set of wides x 3 these all go from a dead stance at least. Gotta get these #s up
Preacher curls
65 x 12
80 x 12
95 x 8 drop to 85 to finish x 8
85 x 6
Close grip v rows
100 x 15
140 x 11 120 x 8
120 x 9 drop to 100 x 10
Peck deck rear delt flys
100 x 10 or 12
100 x12
100 x 12
115 x 8
Incline db curls
30s x 10 or 12
30s x 9
25s x 6
Monday
Hope everyone had a good weekend. Was super busy, but got some good cardio in yesterday with a 9 minute 5k. My discipline has been slackin lately so today we starting the 75hard.
Peck deck flys to warm up
85 x 12
85 x 15
85 x 10
100 x 8
Incline dbs
45s x 12
60s x 8
Top sets let’s get it
75s x 14
75s x 12 good reps so far, one more set
75s x 10
Flat dbs
75s x 10
75s x 13 good set here, one more
75s x 12
Low cable flys
17.5 x 17
20.5 x 12 or 13
19, want higher reps x 14
Mid cable flys
17.5 x 10
27.5 x 10
Close grip tri push downs
42.5 x 12
57.5 x 12
65 x 10
57.5 x 11 or 12
BW dips
13 1/2, 10 1/2,
Wow very very good workout today
Wednesday!!
Hitting back and bis today. Got a nice 5k run In yesterday. Getting after the weights today starting with some back stuff
Starting with pull ups
Narrow x 4
Narrow x 5
Wide x 4
Narrow x 3 3/4
Narrow x 4
Lat pull downs
100 x 15
140 x 12
140 x 10 drop to 12 x 8
120 x 12
Peck deck rear delt flys
85 x 15
100 x 15
85 x 10
Friday!
Got some cardio in on a short 2 mile run. Energy levels were low yesterday so did what I could. Been working a shit ton and just been tired but still got something in. Getting it today though
Shoulders with some other stuff is the plan. Starting with some DB stuff
Db shoulder press
35s x 15
front and sides x 5 each x 20s
35s x 8
Front and sides x 5 each x 20s
55s x 6
70s x 10
70s x 7
Front raises and side raises super set
Fronts
25s x 15
30s x 8 drop to 25s x 7
30s x 9 drop to 25s x 5 more
Sides
20s x 15
25s x 9 drop to 20s x 8 more
25s x 9 20s x 4
Db shoulder shrugs
75s x 15
75s x 12
75s x 12
Arnold presses
35s x 10
35s x 6
Gunna finish with some cardio on the bike.
Monday let’s gettttitt
Incline dbs to start
Warm ups
35s x 15
35s x 10
55s x 8
75s x 14 good reps here
75s x 11 or 12 might have missed a rep
75s x 10
Flat dbs
75s x 10 or 12
75s x 13
75s x 12 really good sets here
Low cable flys
17.5 x 17
19 x 11 or 12
17.5 x 11
One more
17.5 x 14 1/2
Tri pulls & face pulls super
Tri pull downs
35 x 18
42.5 x 12
35 x 14
Last set
42.5 x 14
Face pulls
50 x 15
42.5 x 14
42.5 x 12
3 sets of Bw dips
15, 12, 10
Good workout to start the week. Feel like I got a lot done.
Thursday
Getting a fast back and biceps work out In today
Cpl sets of light lat pull downs then
Pull ups
Narrow x 4
Wide x 4
Narrow x 4 1/2
Wide x 2
Lat pull downs
120 x 15
160 x 7 140 x 5
160 x 7 120 x 5
Hammer curls
25s x 8
35s x 12
35s x 11
30s x 10
Incline db curls
30s x 8
30s x 7
30s x 9
Peck deck rear delt flys
100 x 15
130 x 12
130 x 11 115 x 4
Couple sets of pull ups on the way out
Narrow x
Friday let’s gettttit
Hitting shoulders today
Warm up 10 mins on bike
Db shoulder presses with cpl light front raises sets
35s x 15
50s x 10
60s x 6
70s x 10
75s x 8 drop to 60s for x 6 more
Last top set
70s x 5 super heavy.
Fronts and sides supered (second sets)
25s x 12
20s x 10
30s x 12
30s x 13 or 14
Sides
20s x 10
25s x 15
30s x 9
Shoulder shrugs
75s x 15
75s x 15
75s x 10
Monday holiday workout let’s go
Hit a nice 5k on Saturday for cardio. Hitting chest and tris today.
Couple warm up sets of low cable flys then to inclines
Incline dbs
45s x 10
65s x 8
75s x 13
75s x 10 good reps here.
Flat db press
75s x 12
75s x 13
Peck deck flys
130 x 14
145 x 15
160 x 10 drop to 130 x 7
Body weight dips
15, 10, 10, 5
Low cable flys real sets
22.5 x 12 or 13
22.5 x 9 drop to 17.5 x 10
19 x 12
Rope tricep pulls
30 x 15
50 x 15 crazy burn love it
Amazing workout today
Tuesday leg day let’s get it
Warming up 5-10 on the bike then gettin to it
Couple light leg ext sets
70 x 15
70 x 15
One more while I’m waiting for leg press
70 x 15
Leg ext
3 pps x 12
5 pps x 14
6 pps x 11
6 pps x 11
4 pps x 14
Leg curls
100 x 15
130 x 13 legs are smoked right now. Let’s keep going
115 x 13
One more
100 x 10
Couple top sets of leg ext
85 x 6
Bike for a few mins so I can walk.
Thursday
Hitting back and bis. Idk what’s up with my back now but I tweaked it just picking up my kid today 
age is catching up to me quick I guess. She is 70lbs but still. Fml. with that being said gunna try some back and bis today.
Warm up lat pull downs
85 x 15
85 x 17
Pull ups
Narrow x 4 3/4
Narrow x 5
Wide x 5
Wide x 4
One more set
Wide x 3 1/2
Lat pull downs tops
120 x 12
140 x 12
120 x 12
Incline db curls
25s x 12
35s x 10 struggled for that last one, keeping it at 35s though
35s x 7 or 8, 30s x 6 or 7 idk how I lose track
Last set going for 12+, 30s x 12 or 13
Upright strict hammer curls
30s x 9
25s x 12 or 13
25s x 10 biceps are getting spent
Friday!
40 mins of cardio to start. Gunna get some bw dips and push ups in. Almost didn’t make it today but we forced it. Let’s go.
Dips
10, 15, 15, 10, 10
Push ups
20, 20, 10
Monday
Let’s get it. My diet has been slacking and I’ve put on a few lbs. what happens when a woman lives with you smh. We’re getting back to super disciplined on the diet. Chest day
flat db press
40s x 12 real slow for warm up and stretch
40s x 11 same thing. Getting a good warm up
60s x 6
75s x 17 little lighter after starting with these and not inclines.
75s x 15
Peck deck flys
115 x 12
130 x 12
145 x 12
Incline dbs
50s x 8 for motion
75s x 9 oh yea these feeling heavy quicker than normal
70s x 10
Tri rope pulls
30 x 12
42.5 x 14
50 x 8 drop to 35 x 7
Tri push downs
42.5 x 12 ouchie
One more of these. Been waiting for cables. Fuckin a
50 x 11
Really good day today.
Got a nice run in yesterday for cardio, did a 5k. Sometimes feels good to run? Idk.
Back and bis today. Almost talked myself out of it I’m tired and sore but I told myself to do this tired and sore so let’s go.
Lat pull downs
100 x 15
100 x 15
120 x 12
140 x 10
Pull ups
Narrow x 4
Wide x 4
Peck deck rear delt flys
100 x 14
115 x 13
115 x 12 1/2
Sitting upright hammer curls
25s x 12
35s x 12
30s x 4
Saturday night workout lfggg
Got here yesterday and forgot my clothes. Didn’t have enough time with appts and shit.
Shoulders
Db press
35s x 15
35s x 12
55s x 6
70s x 10
70s x 8 left shoulder is fucking killing me. The most random shit happens now. Hate getting old
Front raises and shrugs super
30s x 15
30s x 13
30s x 11
Shrugs
75s x 15
75s x 14
75s x 14
Pull ups
Narrow x 5 without headphones I can hear all my joints just cracking. Smh.
Wide x 5
Wide x 3
Last set
Narrow x 2
Rear delt flys
85 x 13
100 x 9
It was something.
Monday let’s gettitt
Starting the week off with some death…legs Lfg
Warm up on the bike to get the blood moving, then a cpl sets of leg ext.
Leg press
3 pps x 12
3 pps x 10
4 pps x 6
5 pps x 5
6 pps x 12 or 13
6 pps x 11
One more top set then drop for a final
7 pps x 4 idk felt weak
Drop to 5 pps x 12
Phew
Leg ext
55 x 10
100 x 11 legs are shaky af
115 x 12
Wednesday
Legs are still sore from Monday. Sheesh. Getting some chest and tris in today. My left shoulder is just lingering with pain lately. Gunna try switching things up with a lot of reps and maybe different exercises.
Warm up peck deck flys
85 x 12
85 x 10
85 x 10
100 x 10
Body weight dips
15, 15, 15, 15, 13, 10, 8,
Low cable flys
17.5 x 19 1/2
17.5 x 19 1/2
Crazy pump rn
17.5 x 16
One more
17.5 x 18
Pull ups with push ups supered
Narrow x 5
Wide x 4
Narrow x 4
Wide x 2 sheesh arms are spent, one more set
Narrow x 3 tough
Push ups
25, 20, 16
Friday
Back and biceps Lfg
Pull ups
Narrow x 6
Narrow x 4
Wide x 4
Wide x 4
Wide x 3
One more
Narrow x 2
Lat pull downs
100 x 20
140 x 12
140 x 13
One more
140 x 10 drop to 100 x 7
Preacher curls
65 x 15
80 x 14
80 x 10 drop to 70 want at least 12+ on these
70 x 10
Rear delt flys
105 x 100
115 x 13
115 x 13
Incline dbs
30s x 10
Incline Hammers
30s x 10
30s x 6
Db shrugs
75s x 12
75s x 13
Monday chest day of course let’s go
Warming up on cables
Low cable flys
12.5 x 12
12.5 x 15
12.5 x 15
14 x 15
Peck deck flys
100 x 12
130 x 10
115 x 12 why does my left shoulder always hurt now? Makes no sense
130 x 12
Tri push downs
50 x 12
Incline dbs
50s x 12
75s x 11
75s x 10
75s x 10
Flat dbs
75s x 10
75s x 10
Body weight dips & push ups
12/15
My shoulder is toast. Really good day today though.
Wednesday
Got some cardio in yesterday for a run cpl miles. Hitting back and bis today
Lat pull downs to get warm
85 x 20
100 x 15
100 x 10
Going more narrow than wide on these
140 x 13
140 x 12
Peck deck rear delt flys
85 x 15
115 x 15
130 x 15 one more
130 x 9 100 x 5
Pull ups
Wide x 5
Narrow x 3
Wide x 3 1/2
Wide x 3 3/4
Sitting upright hammer curls
25s x 12
35s x was 9 or 10
Reg curls
30s x 10
30s x 10 or 12
One more set. These are super slow with squeeze at the top and really slow going down.
30s x 8