Tuesday. Super busy weekend. Got a good 5k in for cardio on Saturday. Smashing some chest today
Incline dbs
40s x 10
45s x 10
60s x 8
75s x 14
75s x 12
Flat dbs
75s x 12
75s x 10
75s x 10
Peck deck flys
130 x 15
160 x 9 drop 130 x 7
160 x 8 130 x 6
Low cable flys
17.5 x 15
22.5 x 11 drop to 17.5 for 7 or 8 more
22.5 x 7 17.5 x 5
Tri push downs
30 x 12
50 x 12
57.5 x 9
Feeling great
Thursday
Yesterday got a good 3.5 miles in on a run. Today hitting back and bis
Starting with lat pull downs to warm up
35 x 20
42.5 x 15
50 x 10
Left shoulder is always just lingering with pain. It’s actually really annoying. One more set
60 x 14
Peck deck rear delt flys and incline curls super
85 x 13
115 x 15
115 x 15
130 x 10 110 x 7 super burn
Inc curls
20s x 10
30s x 10
35s x 10
35s x 8 30s x 6
Upright curls
35s x 10 drop to 25s x 8
35s x 6 drop to 30s x 6 more
Pull ups
Narrow x 3 3/4 these are tough after all this
Wide x 2
Preacher curls
80 x 16
95 x 9
80 x 11
One more set 65 x 6 sheesh
Really good day today. Arms are pumped up. Back is spent. Really focused on slow reps and squeezes today so the weight isn’t high for most stuff
FRIDAY
let’s crush some legs today. Starting with leg press
Couple light sets to get warm
2 pps x 15
2 pps x 10
3 pps x 10
3 pps x 10
5 pps x 13
6 pps x 10
6 pps x 9
6 pps x think 13
Drop to 4 pps x 15
Leg ext
55 x 12
70 x 12
85 x 12
100 x 12 1/2
115 x 13
Leg curls
55 x 10
70 x 10
100 x 15
Legs hurt and are shaky Lfg
Monday!
Yesterday got some cardio in. Hitting chest today let’s go
Warm up low cable flys
12.5 x 12-15
12.5 x 12
12.5 x 12
Peck deck flys
115 x 10
115 x 12
130 x 10
130 x 12
Incline dbs
50s x 10
65s x 8
75s x 12
75s x 10
Flat dbs
75s x 10
75s x 10
BW dips and push ups
Dips x 12, 12,
Push ups x
Thursday
Got some good cardio in yesterday. Hitting shoulders today let’s get it
Db shoulder press
Light sets to get warm, slow slow reps. Doing some light side raises and front raises inbetween.
35s x 12
35s x 12
50s x 10 or 11
50s x 10
60s x 9
Front raises and shrugs super
30s x 9 25s x 6 30s were a little heavier than normal
30s x 10
30s x 9 25s x 7
Last sets of fronts and shrugs
25s x 10
Shrugs
75s x 12
75s x 10 or 12, these are slow with a squeeze at top
75s x 12
75s x 7
Side raises
25s x 10
25s x Bb
Let’s get it today baby. Back and biceps on a Friday. Good day to have a good day!!
Warm ups on lat pull downs
85 x 20
100 x 12
120 x 8
140 x 12
140 x 10
140 x 10
Pull ups
Wide x 3
Narrow x 3 1/2
Narrow x 3 1/2
Narrow x 3
Wide x 3
Preacher curls
65 x 12
80 x 8 or 9 really slow abs squeeze
65 x 14
80 x 6 drop to 65 x 4 more
Sitting close grip cable rows
120 x 8 100 x 6
120 x 10 or 12
Wide grip cable rows
100 x 10 idk why but both the close and wide grip rows are feeing awkward as fuck today
120 x 4 100 x 6
Incline db curls
25s x 12 going slow with squeeze at top
35s x 6 drop to 30s x 6 more 12 total
30s x 12
Monday
Getting some chest today. Got some cardio in yesterday. Not gunna lie the cold wind and weather (25 degrees) makes it hard as fuck to run.
Warming up on low cable flys just to get activated
7.5 x 20
12.5 x 15
12.5 x 15
Incline dbs
40s x 10
50s x 10
60s x 8
75s x 10
75s x 10
Flat dbs
75s x 8 these always feel much better on my shoulder.
75s x 8
Peck deck flys
115 x 10 or 12
130 x 10 really focusing on slow reps with squeeze. Getting that burnnn goin
145 x 11
Drop to 130 x 11
Body weight dips
15, 13, 9 1/2, 3
Tuesday
Was gunna run but it’s pouring out. Quick back and bis day today instead. Let’s get it
Lat pull downs
70 x 15
100 x 13
100 x 15
140 x 14
Rear delt flys
80 x 12
115 x 14
130 x 13
130 x 13
Sitting upright hammer curls
25s x 13
35s x 14
35s x 7 30s x 6
30s x 10
Monday
Chest let’s get it. Got some cardio in Friday. Been a busy weekend glad to get back here.
Incline dbs
35s x 14
45s x 10
65s x 8
Top sets
75s x 12 last one was a good struggle
75s x 10 good struggle at the end again.
One more set then going to flat dbs
75s x 8 taking shorter rest periods so these are getting heavy quick
Flat db press
75s x 9 slow reps with good extension at the top
75s x 10
One more top set
75s x 9
Low cable flys
12.5 x 15
17.5 x 15
19 x 14
One more then peck deck flys
22.5 x 8 just sloppy form, drop to 17.5 x 8
Peck deck flys
115 x 15
145 x 14
160 x 8 drop to 130 x 6
Wednesday
Smashing the tree trunks today. Starting with a few sets of light leg ext then onto leg press
Leg ext warm ups, will come back to heavier ones after
55 x 20
55 x 15
55 x 16
55 x 15
Leg curls
55 x 16
55 x 15
55 x 15
Couple sets of leg ext while I wait for the leg press
70 x 15
70 x 12
Leg press
3 pps x 10
4 pps x 10
5 pps x 10
6 pps x 11
6 pps x 11
One more set
6 pps x 6
Seated calf raises
100 x 15
130 x 15
130 x 14
Leg ext
100 x 15
115 x 12
115 x 9
Finishing with few mins of cardio to loosen legs fuckin a
Monday
Chest day let’s go!
Incline dbs to start off
35s x 15
35s x 10
55s x 8
Top sets, going for 12+ for all these
75s x 12 this left shoulder even after a few days not hitting anything, still gives me an issue. I can feel it being compensated on the right side. Trying to stretch it out
75s x 12 last 2 we’re really good struggles. Can’t believe I struggle like this for 12 reps of 75s.
Flat db press
These are usually better on my shoulder
75s x 8 much better
75s x 12 no stress on the left shoulder, gotta just be the incline angle.
75s x 12
One more set,
75s x 11 last one was a real struggle
Peck deck flys
115 x 10 slow at the stretch and good squeeze at the top.
130 x 14
145 x 15
Body weigh dips and ABs
12, 12, 10, 10,
Abs
Sit-ups unweighted & weighted
4x
Really good day today
Wednesday
Back and biceps let’s get it
Warm up on peck deck rear delt flys
70 x 15
70 x 15
85 x 12
85 x 12
100 x 12
Pull ups
Wide grip x 4
Wide grip x 4
Narrow grip x 3
Narrow grip x 3 1/2
Man my abs are sore as shit, makes these even harder, one more set of wides
Wide grip x 2 1/2
Lat pull downs
100 x 20
120 x 15
140 x 10
One more set
140 x 9 1/2
Preacher curl machine
65 x 12
80 x 14
95 x 6 drop to 65 x 5
80 x 10
One more set
80 x 8 drop to 50 x 6
Thursday
Leggggggs
Warm up leg ext
55 x 18
40 x 15
55 x 15
Leg curls
55 x 15
85 x 10
Leg press
3 pps x 12
4 pps x 10
5 pps x 8
6 pps x 8
7 pps x 10
7 pps x 8
6pps x 10
Leg extensions
70 x 15 total. Def tweaked something in my right knee. Is it time I accept heavy lifting just isn’t it anymore at 33? 7 pps isn’t anything crazy but it just seems like heavy stuff is always tweaking something
Monday
chest and shoulders tris all of it let’s gooo. Getting a great day in to start the week.
Warm up peck deck flys
85 x 15
100 x 12
100 x 12
Flat db press
55s x 14 slow and controlled with a pause
65s x 8
75s x 14
75s x 12
Incline dbs
50s x 8
75s x 11 1/2 a real 1/2.
75s x 8
Incline db flys and front shoulder raises super
flys
25s x 8
30s x 14
35s x a few. These really fuck w my shoulder. Gunna get 2 sets on peck deck
130x 17
160 x 13 1/2
Fronts
25s x 12
25s x 14
Body weight dips
16, 11, arms are jello at this point, one more set. 12, ok one more set, 5.
Abs and some push ups to finish
Push ups - 15
Ab sets - 1, 2,
Wednesday
Back and biceps day let’s go
Warm up rear delt flys
55 x 20
70 x 12
85 x 15
100 x 15
115 x 15
Lat pull downs
100 x 14
140 x 16
140 x 12
140 x 11 I think
Pull ups
Narrow x 3 these are tough after a bunch of back stuff
Wide x 3
Narrow x 3
Wide x 2 1/2
Rope curls
25 x 14
30 x 13
25 x 11
25 x 16
Sitting upright hammer curls
25s x 9
30s x 8 these are slow with a squeeze at the top getting a good pump
30s x 8
Incline db curls
25s x 10
30s x 9
30s x 11
Preacher curls
65 x 13
80 x 8 drop to 65 x 6
Wow what a really good day todY
Thursday aka leg day
Feeling good after yesterday. Had a good day and going to build on that today.
Warm up on leg ext then to leg press
40 x 15
55 x 15
55 x 15
Leg press
3 pps x 15
4 pps x 15
Not gunna go to 7 pps. It’s a good workout but it’s always tweaking my knee. Idk we’ll see.
5 pps x 12
6 pps x 12 felt good in a…painful way lol.
6 pps x 12
Gunna see how this starts. Legs are feeling strong so should be good.
7 pps x 8
6 pps x 8
Leg curls
85 x 12
115 x 8
Drop to 100, just not the best reps.
100 x 8
100 x 10 or 12, think 12
Leg ext
70 x 20
100 x 15
115 x 8
Wow. Legs are toast and it’s hard to walk. Lfg
Saturday morning workout
I hope everyone had a great Christmas. I haven’t been in the gym in a week. Last Sunday came down with a ridiculous stomache bug that’s had me sidelined from life until about yesterday. Feels so good to be here right now finally over it. Hitting chest. You really don’t know how good it is to go to the gym healthy until you can’t!! Let’s fckin kill it today
Incline dbs
40s x 12
50s x 8
60s x 10
75s x 12. Will say even after this little hiatus, shoulder still acts up. Probably something a little more serious than just an ache. Anyways,
75s x 11
One more on these then flats
75s x 9
Flat dbs
60s x 8
75s x 12 arms always look shaky af when these are 2nd.
75s x 11
Peck deck flys
115 x 15
130 x 12
145 x 12
Tri push downs
42.5 x 15
65 x 12
Rope
35 x 12 these are actually tough.
35 x 12
One more
35 x 15
Feels amazing to be back and feeling healthy again. Great Saturday AM workout
Monday
Back and biceps let’s get it. Little late start today but we’re here. My diet has been absolute shit and I need to get back on track. Working as much as I have been lately has made it tough, but need to get back on the right diet track.
Lat pull downs to start
100 x 20
120 x 15
120 x 12
140 x 12
140 x 8 100 x 6
Rear delt deck flys
100 x 12
100 x 13 1/2
115 x 10 100 x 3 1/2
115 x 7 100 x 6
Upright hammer curls
25s x 10
35s x 12 slow up and down
35s x 10
30s x 10
Pull ups
Narrow x 3 3/4
Narrow x 2
Preacher curls
65 x 13
80 x 12
80 x
Happy New Year’s Eve
Wow. Another year down. Crazy. Time goes by faster every year it seems. Let’s get a good workout in to finish the year. Chest and shoulders
Incline dbs
40s x 12
50s x 12
60s x 8
75s x 12
75s x 8
Keeping rest periods short
Db shoulder press
45s x 8
50s x 10
50s x 9
Db shrugs and fronts
75s x 19
75s x 15
75s x 15
Front raises
25s x 15
35s x 9
30s x 9
Peck deck flys
115 x 15
145 x 13
145 x 12
HAPPY NEW YEARS
Let’s go. Legs today.
Warm up on leg ext
40 x 20
70 x 15
55 x 12
Leg press
3 pps x 10
5 pps x 12
6 pps x 12
Gunna go to 7. My legs handle it but it’s my knees that are the problem. Fuck it
7 pps x 7 drop set to 6 pps x 7
6 pps x 8 drop to 5 pps x 10 drop to 4 pps x 10 phew
Leg curls
70 x 12
85 x 15
115 x 12
Leg ext Cpl heavy sets
115 x 15