Biros' Road to Leanness

Training Logs
1249

Monday

Hittin the chest today. Got a little cardio in on Saturday. Starting with flat db presses

Flat db press
40s x 18
60s x 10
70s x 8
Top sets
75s x 13
75s x 13 good reps b2b 13 reps, going for one more at least that
75s x 15

Incline smythe press
25 pps x 12
45 pps x 10
45 + 25 pps x 12
45 pps + 35 pps x 5 drop to 45+25 pps x 4 9 total
45 + 25 pps x 10
45 + 10 pps x 10

Incline db flys
25s x 10
30s x 10

Moving to peck deck flys
130 x 13
160 x 14
175 x 10

Low cable flys
17.5 x 14 chest is feeling beat tf up
19 x 12
22.5 x 7

1250

Wednesday

Hitting back and bis. Did cardio yesterday about 2 1/2 miles. Still actually sore from mondays workout

Lat pull downs
70 x 15
85 x 12
100 x 12
140 x 12
160 x 10
180 x 4 drop to 140 x 8

Preacher curls
65 x 15
80 x 13
95 x 12
110 x 6 drop to 95 x 3
80 x 15
One more
95 x 8

Rear delt flys
115 x 14
145 x 12 1/2
160 x 4 drop to 130 x 10
115 x 10

Close grip rows
120 x 13
140 x 8 drop to 120 x 6 more
120 x 10

Sitting hammer curls
25s x 8
35s x 10 keeping strict form and slow reps
35s x 9
35s x 5

1251

Friday

Hitting shoulders and tris today

Db shoulder press
Starting Cpl warm up sets and cpl things inbetween to get the shoulders warm (light fronts/sides)
35s x 15
35s x 12
55s x 8
70s x 12 very good reps here slow & controlled, last one was tough
75s x 8-10 these were challenging
70s x 9

Arnold presses
30s x 8
35s x 8

Super sets
Front raises
30s x 12
30s x 10
30s x 10

Db shrugs
75s x 12
75s x 9 real slow reps with squeeze
75s x

Dips Bodyweight
15, 12, 5

Finishing with cardio

1252

Tuesday

Hit the cardio yesterday a little bit. Hitting chest and triceps today. Warm up on peck deck flys then to incline press

Peck deck
55 x 15
85 x 15

Incline dbs
45s x 12
60s x 8
75s x 13
75s x 12
75s x 10

Flat db press
75s x 10
75s x 11
75s x 13

Incline smythe
25 pps x 10
45 pps x 12
45 pps + 25 x10
45 pps + 35 x 5 drop to 45 + 10 pps x 10

Real peck deck flys
130 x 12
160 x 12
175 x 6 or 8 drop to 145 x 3 more
145 x 10

Close grip bench
25 pps x 10
45 pps x 10
45 + 25 pps x 10
45 + 25 pps x 10
2x 45 pps x 8

1253

Thursday

Feelin good hitting it early today with some back and biceps

Lat pull downs to start
85 x 15
100 x 13
120 x 10
160 x 10
160 x 5 140 x 7
140 x 10

Close grip rows
120 x 10
140 x 9
140 x 9 drop to 100 x 8

Rear delt fys
100 x 13
130 x 12 this was a tough set at the end
130 x 3 drop to 115 x 10
100 x 10

Moving onto bice movements
Sitting hammer curls
25s x 6 up to 35s x 10
35s x 10
40s x 7

Rope curls
30 x 5 25 x 6
25 x 12
25 x 13

Preacher curls
80 x 10
95 x 9 drop to 60 x 4 more
80 x 10

1254

Friday

Shoulder boulder days

Smythe shoulder press
2 25 pps x 15
2 25 + 10 pps x 10
45 pps x 12
45 + 10 pps x 10
45 pps + 25 x 8
Last set
45 pps x 11

Front raises and shrugs supered
25s x 12
30s x 10
30s x 13

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

Db shoulder press & side raises
45s x 12
55s x 10
60s x 10

Moving very fast, shoulders are getting spent but still getting great reps in
Sides
20s x 10
25s x 5 20s x 5
25s x 5 20s x 6

Tri rope pulls
30 x 14
42.5 x 13
50 x 12

Tricep push downs v bar
50 x 11
57.5 x 8 42.5 x 7 more
50 x 8 30 x 6

1255

Monday

Chest day. Moving quickly today looking for a great pump

Warm up low cable flys
12.5 x 15
12.5 x 15
12.5 x 15
Top set before incline bench
17.5 x 15

Incline Smythe
25 pps x 12 motion
45 pps x 10
45 + 25 pps x 10
45 + 35 pps x 9
2 45 pps x 6 drop to 45 + 25 x 5
2 45 + 25 pps x 9
One more top set
2 45 + 35 pps x 3 or 4

Peck deck flys
115 x 12
145 x 10
145 x 10
145 x 11

Flat db press
65s x 8
Top sets
75s x 11good reps, slow and controlled
75s x 8

1256

Tuesday

Hitting back and biceps with some cardio at the end

Rear delt flys
55 x 12
55 x 12
85 x 10
115 x 15
130 x 10
Drop to 125 x 10 more

Lat pull downs
85 x 15
140 x 12 good sets here
160 x 7 drop to 140 x 7 more
160 x 6 drop to 120 x 6 more
Last top set
140 x 8 drop to 120 x 6

Rope curls
25 x 12
25 x 13
30 x 9 25 x 6 or 7 more
30 x 9 25 x 7 more

Sitting hammer curls
25s x 10
30s x 8 drop to 25s x 5or 6 more
35s x 7 25s x 4 or 5 more

Standing curls
30s x 8 drop to 25s x 5 more

Finishing with 15-20 on cardio

1257

Thursday

Got cardio in yesterday. Hitting the shoulders today with some triceps at the end

Db shoulder press
30s x 15
45s x 12
55s x 8
65s x 8
Top sets
75s x 8 good reps controlled but hard
70s x 8
65s x 8

Db shrugs
75s x 14
75s x 13
75s x 10

Front raises and sides super

Fronts
25s x 8
30s x 6 25s x 6
25s x 8 20s x

Sides
20s x 10
25s x 10

Smythe shoulder press
70x 10
110x 19
160x 5 drop to 130 x 12
Focusing on higher reps on last set
110 x 8

Close grip triceps
70 x 10
110 x 15
160 x 13
200 x 9

1258

Monday

Had a cardio weekend. Hitting chest and shoulders today

Low cable flys
12.5 x 20
12.5 x 12
17.5 x 12
22.5 x 14

Incline smythe press
110 x 12
110 x 10
160 x 12
180 x 8 decent reps a little too narrow on my grip though
180 x 8
160 x 8
110 x 10

Bodyweight dips
15, 12, 7

Tri rope pulls
30 x 16
35 x 10
35 x 9

Tri rope pushes
35 x 8
50 x 9

Peck deck flys
115 x 14
145 x 10
160 x 8
145 x 5

1259

Wednesday

Got cardio in yesterday a couple miles of running. Working on that inbetween workouts

Back and biceps getting hit today

Lat pull downs slightly more narrow than normal
85 x 15, 85 x 15
120 x 10
160 x 12 good set here
180 x 3 form is not where I want to be drop to 160 x 10 or 12

Rear delt flys
100 x 12
130 x 12
130 x 12 1/2
One more
130 x 9 100 x 9

Incline db curls
25s x 8 30s x 5 13 total

Sitting hammers
25s x 5 35s x 6 11 total
35s x 11 25s x 6 17 total
40s x 8 30s x 7 more 15 total
One more set
40s x 4 35s x 4 more

Preacher curls
80 x 15
95 x 8 80 x 9 17 total
80 x 8 65 x 8

1260

Friday!ā€™

Got cardio in yesterday couple miles running like 2.56

Shoulders and triceps today

Db shoulder press
35s x 12
50s x 10
65s x 8-10
75s x 9
70s x 8 or 9
70s x 8 or 9

Front raises & side raises
25s x 12 sides x 5 + 8 more
30s x 6 sides x 5
25s x 10

Db shoulder shrugs
75s x 14
75s x 12

Tricep rope pulls
35 x 15
50 x 12
57.5 x 11
57.5 x 10
42.5 x 10
30 x 12

Face rope pulls
30 x 8

1261

Tuesday

Got cardio in yesterday. Hitting chest and tris today

Low cable flys
12.5 x 20
12.5 x 15
17.5 x 15
22.5 x 15
27.5 x 12

Incline smythe press
Warm up light x 12
110 x 14
160 x 8
210 x 6 hard reps, sticking with it for a cpl though
210 x 8
220 x 4 drop to 160 x 10
One more set
160 x 7 drop to 110 x 12

Flat db press
55s x 10
75s x 11
75s x 13 these are getting tough with short rest periods, one more set
75s x 9 good slow reps, arms just gave out

Peck deck flys
115 x 13 chest is getting burnt right out feels great
130 x 10 slow and squeeze
One more set
145 x 11

Really good day for sitting in my car for 15 mins and almost talking my self out of coming in