Wednesday
Hitting back and biceps today
Warm ups on rear delt flys
85 x 15
85 x 12
100 x 12
115 x 12
Sitting curls
25s x 12
35s x 10
35s x 8
Lat pull downs
120 x 15
160 x 12
160 x 9 drop to 120 x 6
160 x 8 drop to 120 x 6
Close grip rows
120 x 10
140 x 9
Gunna finish with some cardio on the bike. Good day today.
Got In yesterday and hit 40 mins of cardio. Hitting back biceps and shoulders today
Starting with lat pull downs
85 x 15
100 x 15
120 x 10
Tops
160 x 11 drop to 120 x 6 1/2 more
140 x 8 120 x 10
Rear delt deck flys
100 x 15
115 x 13
130 x 10 100 x 6
Close grip rows
120 x 13
140 x 12 drop to 100 x 7 more
140 x 11 drop to 100 x 7
20 mins on the bike to get the heart rate up
Sitting hammer curls
25s x 10
35s x 12
40s x 7 30s x 6
Preacher curls
80 x 15
95 x 11 drop to 60 x 7 more
95 x 3
Thursday
Boulder shoulder day! Got 45 mins of cardio in yesterday.
Smythe machine shoulder press
25 es x 12 2 sets warm up
1 pps each side x 12
1 pps + 25 x 10
1 pps + 25 x 10
1 pps + 35 x 4 1 pps+25 x 4 1 pps+ 10 x 7
One more set 1 pps + 10 x 9
Arnold db presses and db shrugs super set
30s x 12
40s x 9
40s x 8
Shrugs
75s x 12
75s x 11
75s x 10
Front raises and side lat raises super
25s x 12
30s x
Sides
25s x 12
30s x 10
Saturday morning stuff
Got here yesterday and they were closed for an emergency maintenance? Idk but I’m here now
Hitting chest & tris today
Low cable flys
12.5 x 12
12.5 x 15
17.5 x 17
22.5 x 16
22.5 x 16
Peck deck flys
115 x 10
Incline dbs
45s x 10
75s x 13 would like to get around 40 total today
75s x 12
75s x 11
Flat db press
75s x 10 started out with pauses at bottom, last couple we’re getting tough.
75s x 15 really great set here
One more on these
Bodyweight dips
12, 10, 12, 8,
Finishing with some ab work
Tuesday
Past 2 days I’ve come here they’ve been closed. Finally opened
Back and biceps day
Lat pull downs
85 x 20
100 x 12
120 x 12
140 x 12
160 x 10 1/2
160 x 7 drop to 120 x 6
Rear delt flys
100 x 10
140 x 11
140 x 10
130 x 11
Incline db curls
25s x 11
35s x 9 30s x 2
Sitting hammers
35s x 10
35s x 8 30s x 6 more
Upright sitting hammers
35s x 7 drop to 30s x 6
30s x 11
35s x 8
Gunna get some cardio in to finish up. Trying to make it a priority at the end when I have time.
Wednesday
Hitting some legs. Was gunna rip some cardio but was feeling this
Warm up on bike & light leg ext
Leg press
4 pps x 15
4 pps x 12
5 pps x 10 man I can just feel this shit so bad in my knees. There’s not even a lot of weight either.
5 pps x 15
5 pps x 12
5 pps x 2
Leg ext
100 x 14
115 x 16
130 x 16
Leg curls
85 x 15
130 x 16
145 x 12
Thursday
Hitting some shoulders today. Been getting in early and been loving it.
Db shoulder press
35 x 15
40s x 12
60s x 12
70s x 9 good reps here. Feeling strong and good good today
70s x 8 drop to 55s x 5 more
Db shrugs and front raises super
Fronts
25s x 12
30s x 12
30s x 9 drop to 25s x 6 more
Shrugs
75s x 14
75s x 13
75s x 10 fatigued
Body weight dips
20, 12, 11, 13, one more set, 3
Saturday morning chest let’s go
Warm up on some low cable flys. These get me loosened up nice
12.5 x 15
12.5 x 15
17.5 x 17
12.5 x 19
Incline db press
45s x 10
75s x 12 good set here. Getting over that 12-13 range on first set seems to be a challenge
75s x 12 just got the last one up.
One more set. Going for another 12er.
75s x 10
Alright 34 total.
Flat db press
75s x 10-12
75s x 15 good set here. One more
75s x 11
Peck deck flys
115 x 14
145 x 14
160 x 9
Body weight dips
10, 10, 4
Finishing with some cardio on the bike.
Monday morning. Didn’t get in yesterday but getting after it early today. Starting the week with back and biceps. I started the carnivore diet again 2 days ago. This winter has been rough and it’s time to get back in great shape. That diet has been the best for me physically and mentally so we’re getting back on it. It’s def hard to sustain long term though .
Lat pull downs
85 x 20
100 x12
140 x 10
160 x 10
160 x 10
Drop to 120 x 10
Peck deck rear delt flys
100 x 12
130 x 14
140 x 10 or 11? Drop to 120 x 8
Close grip rows
120 x 130
140 x 9 drop to 120 x 5
140 x 9 120 x 5
Preacher curls
65 x 12
95 x 12
100 x 9 or 10 drop to 80 x 7 or 8 more
100 x 9 drop to 65 x 6 more
Gunna get 15-20 in on the bike.
Cardio day with some push ups and body weight dips
55 mins on elliptical
Push ups
20
Dips
12
Wednesday
Hitting some shoulders & chest today. Gunna do things a little different.
Flat db press
35 x 15 really slow & pause
55s x 10 slow and controlled
Top sets
75s x 13
75s x 15
75s x 13 or 14
Db shoulder press
35s x 8 or 10
55s x 10
60s x 10 I think
70s x 8
Incline dbs
55s x 10
65s x 10
70s x 11
One more set
75s x 8
Low cable flys
12.5 x 15
17.5 x 13 or 14
19 x 14
Peck deck flys
115 x 15
145 x 14
160 x 8
Thursday leg day
Was starting with cardio and was gunna do that but felt like a pussy so now we’re doing legs
Cpl warm up sets on leg ext
Leg press
3 pps x 15
4 pps x 10
5 pps x 10
Depending on this next this might be high as I go. It always puts a beating on my knees.
6 pps x 10 good slow controlled reps here
6 pps x 10
5 pps x 10 drop to 4 pps x 15
Leg curls
85 x 15
115 x 12
130 x 10
Leg ext
55 x 12
Monday
Took yesterday off. Saturday I got back to running and got like 2.5 miles in. Legs were sore af
Chest and tri type stuff today
Warm up peck deck
85 x 15
100 x 12
115 x 12
130 x 12
145 x 10
Body weight dips. Place is packed for a Monday no benches available
Dips 10, 10, 15, 15.
Push ups
15, 15, 15, 15, 13,
Incline db press
45s x 10
75s x 11, 10
Flat db press
75s x 10 or 12
75s x 12
75s x 9
75s x 10
75s x 10
Tri rope pulls
35 x 15
50 x 9 42.5 x 5
35 x 10
Wednesday
Yesterday got almost 3 miles in on a run for cardio. Was actually last night. Hitting back and bis today
Lat pull downs
Starting light and working up to heavy sets
85 x 15
100 x 12
120 x 10
Top sets
160 x 11 good reps here
170 x 7 or 8
Rear delt peck deck flys
100 x 12
130 x 13 1/2
145 x 7 drop to 115 x 7 1/2
DB Hammer curls
25s x 12
35s x 12
40s x 7 drop to 30s x 5
40s x about 7 drop to 30s x 3 more
Preacher curls
80 x 5
95 x 12
Friday
Hitting shoulders and triceps today. Didn’t get in yesterday. Not gunna lie body is feeling it all around with the running starting back up and the gym sessions this week. Gunna crush it today though
Db press first
30s x 15
50s x 12
70s x 11 real good strong set here
75s x 9 this was tough. One more set
75s x 8 or 9
Front raises & shrugs super set
30s x 10
30s x 10 reps are about the same but it’s challenging right now
30s x 9
75s x 15
75s x 13
75s x 10
Arnold presses
35s x 10 tough
35s x 8
Tri rope pulls
30 x 12
50 x 12
Triangle push downs
50 x 12
57.5 x 10
65 x 8 drop to50 x 5 more
Rope face pulls
35 x 12
50 x 8
42.5 x
Monday
Saturday I got some cardio in about 2.5 miles. Getting the legs back slowly. Hitting chest today let’s get it
Warm up —- cpl sets of light peck deck flys
Incline dbs
45s x 10
65s x 8
75s x 13
75s x 11
One more set. Good reps here
75s x 9. Died out on the last one
Flat db press, starting right at the 75s.
75s x 11, controlled, good reps here.
75s x 13. Was great until that last one and then got stuck.
75s x 12
Low cable flys
17.5 x 15
22.5 x 14
24 x 13
25.5 x 8 drop to 22.5 x 8 drop to 17.5 x 9
Mid cable flys
17.5 x 15
27.5 x 10
27.5 x 10
22.5 x 12
Tri rope pulls
Wednesday
Back and biceps. Got about an hour of cardio in yesterday here. Getting after it today
Warm up lat pull downs
85 x 15
120 x 15
140 x 8
160 x about 10
160 x 6 drop to 12 x 8
Close grip rows
120 x 12
140 x 8 120 x 6
120 x 13
140 x 9
Rear delt flys
115 x 11
130 x 10 115 x 3 more
115 x 8
Sitting Hammer curls
30s x 12
35s x 10 really focusing on slow and controlled
35s x 8 drop to 30s x 3 more
30s x 8
Concentration curls
35s x 8
30s x 8
35s x 9
Rear delt db flys
25s x 12
30s x 10
Preacher curls
80 x 14
95 x 12
95 x 6
Wow really good day today good nice pump feeling great
Thursday
Feeling good let’s go. Hitting shoulders and some Tri today
Smythe shoulder press to start
Couple warm up sets 1 25lb pps x 15 2 sets
45 pps x 10
45 pps x 10
45 + 25 pps x 10
45 + 25 pps x 9
45 + 35 pps x 3 drop to 55 pps x 6
Db shoulder press
45s x 12
65s x 10
65s x 7
One more. 55s x 9
Front raises and shrugs supered
Fronts
25s x 12
30s x 11
30s x 13
Shrugs
75s x 16
75s x 12
75s x 10 I think
Bodyweight dips
15, 12, 4
Monday
Let’s get after some chest today. Cpl light sets and stretches then goin after it. Cpl light sets of db flys inbetween to get warm
Incline dbs
35s x 15+ slow and paused to stretch
45s x 10
60s x 6
Top sets
75s x 15 last one was hard af but got it.
75s x 12 or 13
75s x 8 arms gave out
Flat db press
75s x 10 or 12 to start
75s x 14 good reps here
75s x 15
One more set
75s x 10
Peck deck flys
130 x 12
160 x 10
Low cable flys
17.5 x 12+
22.5 x 12
24 x 10
17.5 for higher rep pump x 12 1/2
Mid cable flys
17.5 x 10
27.5 x 11
27.5 x 12
27.5 x 10
Wednesday
Back and biceps let’s get it
Lat pull downs, on the double resistance one so weight looks lower but just different.
35 x 15
50 x 12
70 x 13
80 x 8 or 9 drop to 60 x 6 more
One more
80 x 4 drop to 60 x 8
Wide grip Sitting rows
50 x 12
60 x 10
50 x 13
Preacher curls
65 x 15
80 x 13
95 x 11
100 x 6-8 drop to 80 x 6-8 more
80 x 9 drop to 65 x 8 or 9 more
Peck deck Rear delt flys
100 x 15
130 x 13
130 x 7 115 x 3
One more
100 x 10
100 x 8
Finishing with some cardio on bike.