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