Biros' Road to Leanness

Training Logs
1229

Friday

Shoulder day starting with db press

Db shoulder press
35s x 15
45s x 15 gunna go on smythe first actually

Smythe shoulder press
25 pps x 8
45 pps x 10
45 + 25 pps x 9
45 + 25 pps x 8
45 + 25 pps x 8
45 + 10 pps x 11
Last set for these
45 pps x 12

Front and shrugs supered

Fronts
25s x 12
30s x 10
30s x 12

Shrugs
75s x 14
75s x 10
75s x 12

Front pull downs
60 x 15
80 x 10
80 x 11
One more
90 x 6 drop to 70 x 6-8 more

Tri push downs
35 x 10
65 x 12
65 x 12
Tri rope pulls
35 x 11 burnnnnn
35 x 10

Gunna finish with some cardio on the bike

1230

Monday

Hitting chest and some tris at the end

Incline dbs to start with a cpl light db flys to stretch and get warm
35s x 15
55s x 8
65s x 6
Top sets, need to hit like 14 on this first set.
75s x 14 made sure to get that last rep
75s x 10
75s x 8

Flat db press
75s x 13
75s x 15 real good reps on these sets, 1 more
75s x 13

Incline Db flys
25s x 13
30s x 8

Peck deck flys
130 x 12
160 x 12 1/2
175 x 9 1/2 drop to 145 x 5 1/2

Tri rope pulls
35 x 13
50 x 12
57.5 x

1231

Wednesday

Got in about an hour of cardio on the elliptical

Back and bis today

Lat pull downs
85 x 15
120 x 12
120 x 10
160 x 12
180 x 6 drop to 140 x 6 more
160 x 10

Rear delt flys
120 x 12
135 x 12
130 x 12

Pull ups
Narrow grip x 3, 3
Wide grip x 3, 1 lol

Preacher curls
65 x 12
95 x 12
105 x 6 drop to 80 x 6
95 x 9 drop to 80 x 6 drop to 65 x 7

1232

Thursday

Hitting shoulders with a little bit of chest

Db shoulder press
35s x 12
35s x 12
50s x 8
65s x 11
70s x 9 or 10

Incline db press
50s x 10
75s x 10
75s x 10

Flat db press
75s x 11
75s x 10

Smythe shoulder press and shrugs super sets
25 pps x 10
45 pps x 10
45 + 25 pps x 8 drop to 45 + 10 x 8

75s x 12
75s x 12
75s x

Body weight dips
10,10,

Finishing with some cardio on the elliptical

1233

Friday

Getting after some legs today. Warm up with some leg ext then to leg press

Leg Ext
45 x 20
60 x 12
60 x 12
60 x 12

Leg curls
70 x 12
85 x 10
85 x 12
85 x 10

Still waiting for leg press

Leg press
3 pps x 12
5 pps x 12
6 pps x 10
6 pps x 10
6 pps x 7
Drop to 5 pps x 10
Drop to 4 pps x 12
Drop to 3 pps x 16

Calf raises
100 x 20
130 x 15
145 x 12
One more
130 x 12

1234

Monday

Chest day with other stuff

Switching it up and going incline on the smythe

25 pps x 12
45 pps x 12
45 pps x 8
45 pps + 25 x 10
2 45 pps x 8
2 45 pps x 8
One more set. Shit feels real unnatural compared to the barbell
2 45 pps x 8

Peck deck flys
130 x 14
160 x 12
175 x 11 1/2
175 x 8 or 9 drop to 145 x 8

Flat db press
55s for motion x 10
75s x 12 slow down keeping control, good reps here
75s x 12
75s x 12 good reps here

Incline dbs
55s x 8
70s x 6 smoked.
Finishing with body weight dips, going for 4 sets of 10+

12, 12, 9,

Last exercise low cable flys
12.5 x 17
17.5 x 12

1235

Tuesday

Smashing some back & biceps

Rear delt flys to start
70 x 15
70 x 12
100 x 12
115 x 12
130 x 13

Lat pull downs
85 x 15
140 x 15
160 x 9 drop to 120 for 6 more
160 x 6 drop to 120 for 6 more
Last set 140 x 9

Preacher curls
65 x 13
95 x 11
110 x 9 drop to 80 x 6 more
80 x 11
Drop to 65 for one more set x 9

Close grip rows
100 x 12
140 x 12
120 x 11
120 x dad

Incline db curls
30s x 6 drop to 25s x 6 more
25s x 8

Upright hammer curls
30s x 8

1236

Thursday

Didn’t get in yesterday as my kids school closed for the day so got to be with the kiddo

Shoulders and triceps today

Db shoulder press
35s x 12
35s x 12
45s x 8
55s x 8
70s x 10 good reps here. Definitely feeling stronger on the shoulder reps. Reps of 75s and then will get more in on smythe
75s x 7 1/2 keeping these slow made them pretty tough. Good reps though
75s x 5 drop to 60s x 7
60s x 9

Front raises & shrugs
25s x 12
30s x 10 or 12
25s x 12 30s x 5 more

Shrugs
75s x 13?
75s x x 11
75s x 12

Arnold press
30s x 10
35s x 9

Tri rope
30s x 12
42.5 x 14
50 x 8

Going to v bar
42.5 x 10
57.5 x 13
50 x 10
57.5 x 12

1237

Yesterday got about an hour of cardio in. Still getting over being sick. Feeling better today

Hitting the back and bis

Rear delt flys to start
70 x 15
70x 15
100 x 12
130 x 12

Lat pull downs
85 x 15
120 x 12
160 x 9 drop to 120 x 6 more
180 x 5 heavy. Drop to 140 x 6 more
One more
140 x 13

Preacher curls
65 x 12
80 x 14
95 x 12
110 x 8 drop to 80 x 4?
One more of 80 for reps
80 x 11

Close grip rows double cable
42.5 x 10
50 x 14
60 x 10

1238

Wednesday

This cold is lingering around man smh. Hitting shoulders and doing what I can today

Smythe shoulder press
25 pps x 15
25 pps x 10
45 pps x 10
45 pps x 10
45 + 25 pps x 12
45 + 35 pps x 8
45 + 25 x 8 or 9
Last set of 45 pps x 12

Bodyweight dips
11, 10, 12,

1239

Saturday morning stuff

Chest day let’s get it. Warm up Cpl sets of peck deck flys

Peck deck flys
70 x 15
100 x 15
130 x 10
130 x 10

Incline smythe
25 pps x 10 motion
45 pps x 10
45 pps + 25 pps x 10
2x 45 pps x 8
2x 45 pps x 7
45 + 35 pps x 10

Flat db press
75s x 12 good reps here feeling strong. Nice slow and controlled.
75s x 15 good reps
75s x 10 or 12 thin 12

Low cable flys
17.5 x 12
Have to say a week later after coming down with this cold conjestion shit and I’m still not 100%.
17.5 x

1240

Monday

Nothings open except chest stuff and some shoulder stuff. Oops

Incline db press
35s x 15
50s x 12
65s x 8
75s x 12
75s x 12 good reps last cpl got heavy. One more
75s x 10 getting heavy quick today

Flat db press
75s x 11 getting heavy quick. Got about one or two left here
75s x 12

Db shrugs
75s x 13

Peck deck flys
115 x 11
130 x 12
145 x 11

Bodyweight dips going for 3-4 sets with quick rest periods
15, feeling strong on this set
10 quick rest
12 good set
Last one 9

Good workout the energy levels just get spent quickly

1241

Still getting over this sickness. Been almost 2 weeks now smh. Past Cpl days got a 2.6 mile run and 3.0 mile run in. Hitting back and bis today

Peck deck rear delt flys
70 x 20
70 x 12
100 x 12
115 x 12

Lat pull downs
85 x 12
140 x 14
180 x 6 drop to 140 x 8 more
160 x 9 drop to 120 x 7

Close grip t rows
120 x

1242

Friday

Yesterdays workout was kinda ass so I ended up getting a Cpl miles of cardio in at night

Hitting shoulders today

Shoulder db press
35s x 12
40s x 12
50s x 8
70s x 10
75s x 9 99%
One more set
70s x 9

Front raises & db shrugs super set

Fronts
25s x 12
30s x 12
25s x 12

Shrugs
75 x 14
75s x 12
75s x 13

Bodyweight dips
13, 14, 15, one more goddam these are good reps, 3.

1243

Monday chest day let’s go

Warm up on low cable flys
12.5 x 15
12.5 x 15

Mid cables
12.5 x 12
22.5 x 12
27.5 x 15
32.5 x 12

Peck deck flys while
115 x 12
130 x 12
145 x 15
160 x 12
160 x 12

Incline smythe press
45 pps x 10
45 pps + 25 x 12
2x 45pps x 6 drop to 45 + 25 pps x 8
2 45 pps + 35 pps x 8

Flat db press
65s x 12
75s x 15 let’s go
75s x 12

Cardio on elliptical

1244

Tuesday

Quick back and bis today. Quick rest periods and moving on.

Lat pull downs
85 x 15
100 x 15
120 x 12
160 x 10
140 x 12

Preacher curls
65 x 15
80 x 10
95 x 11
95 x 10 kind shit reps ngl
85 x 8 drop to 65 x 8

Sitting hammer curls
25s x 10
30s x 11
35s x 7 drop to 30s x 9 more

Peck deck rear delt flys
100 x 10
130 x 15
145 x 11

1245

Shoulder Thursday’s let’s go

Smythe shoulder press
25 pps x 15
35 pps x 15
45 pps x 15
45 + 25 pps x 9
45 + 30 pps x 6 drop to 45 + 10 x 7
Last set 45pps + 10 x 8

Arnold presses
30s x 10
40s x 8 drop to 35x 4 more
35s x 9 or 10

Super set these next two

Front raises
25s x 11
25s x 12
30s x 9

Db shoulder shrugs
75s x 15
75s x 10
75s x 8 or 10

Hitting some tris
Tri rope pulls
35 x 12
42.5 x 15
50 x 9 drop to 42.5 form is breaking down
42.5 x 6
35 x 8

Face pulls
35 x 15
42.5 x 12