Biros' Road to Leanness

Training Training Logs
1269

Monday

Got a cpl days of cardio and stuff I. Over the weekend. Hitting some chest and triceps today let’s go

Incline db press
35s x 13
45s x 12
55s x 8
Top sets
75s x 12 good reps
75s x 10
One more set need more than 10
75s x 9 drop to 65 x 6 more

Flat db press
55s x 6 for motion
Top sets
75s x 12 good reps here
75s x 11

Low cable flys
17.5 x 22
22.5 x 13 real good reps here basically 14
22.5 x 8 17.5 x 3 more 11 total

Peck deck flys
115 x 12
145 x 8

Close grip tricep bench Smythe
70 x 12
160 x 12

Bw dips
12, 8

1270

Wednesday

Back and biceps, for cardio in yesterday

Lat pull downs
75 x 15
100 x 12
120 x 12
160 x 11
160 x 9

Peck deck rear delt flys
100 x 15
115 x 12
130 x 11
130 x 11

Sitting hammer curls
25s x 10
35s x 10
40s x 5 drop to 35s x 5 more
35s x 8
One more set
35s x 8

Preacher curls
65 x 13
95 x 6 drop to 80 x 6 more
95 x 8 drop to 80 x 6
One more here
80 x 8

1271

Thursday

Hitting the shoulders today

Smythe shoulder press
70 x 12 for motion
110 x 12
110 x 10
160 x 9
170 x 6 drop to 130 x 6
Drop to 110 for some reps
110 x 12

Arnold raises and fronts supered
35s x 10
40s x 7 drop to 35s x 6 13 total
40s x 3 drop to 35s x 6 more

Front raises
25s x 10
30s x 9 getting tough after the Arnold’s first
30s x 3 drop to 25s x 6 more

The supers are smoking me. Good reps here though

Db shoulder shrugs
75s x 13
75s x 12
75s x 12

Good shoulder day tofay

1272

Friday got cardio in on the track

Let’s start the week right smashing some chest stuff

Incline Smythe
70 x 15
110 x 12
110 x 10
160 x 12
200 x 8
210 x 6
200 x 6 total
Drop to 160 for some last reps set x 8

Flat db press
50s for motion x 10
75s x 14
75s x 10

Peck deck flys
115 x 10
145 x 14 or 15
160 x 10

Low cable flys
17.5 x 10
17.5 x 10

1 Like
1273

Monday

Chest Lfg. Gym been closed for days. Ready to kill shit

Incline db press
35s x 15
45ax 12
60s x 10
Top sets
75s x 10
75s x 11
75s x 12

Flat db press
75s x 10
75s x 10
75s x 12

Peck deck flys
115 x 13
145 x 14
160 x 12
160 x 10

Hitting a little shoulders

Db shoulder press
35s x 12
40s x 11
50s x 11
60s x 7

Front raises
25s x 12
25s x 12

Db shoulder shrugs
75s x 12
75s x 13

1274

Wednesday

Back and biceps day. Got about 4 1/2 miles of cardio in yesterday

Lat pull downs double pulley
35 x 15
50 x 12
60 x 12
80 x 12
80 x 8 drop to 60 x 10 more
One more
70 x 8

Peck deck rear delt flys
100 x 12
130 x 12
130 x 10
One more
115 x 10

Sitting hammer curls
30s x 10
35s x 10
40s x 5 drop to 35s x 5

Rope curls
25 x 10
30 x 10

Preacher curls
80 x 12
95 x 10
80 x 6

1275

Thursday early morning Lfg

Shoulder day with some triceps

Db shoulder press
35s x 15
45s x 10
55s x 6
65s x 12 great set
70s x 11

Circuit rapid fire sets 1 of each

Front raises
25s x 10
25s x 12
30s x 11

Db shrugs
75s x 14
75s x 12
75s x 8

Side raises
20s x 10
25s x 7 drop to 20s x 5 12 total
25s x 8

Tri push downs
50 x 13
65 x 12
72.5 x 8

Last exercise

Tri rope pulls
30 x 10
35 x 12

1276

Early Saturday morning stuff

Incline Smythe press
2x 70 x 15
2x 110 x 12
200 x 8
Gunna switch to DBs not a fan of Smythe tbh

Incline db press
55s x 8
75s x 11
75s x 12
75s x 8

Peck deck flys
140 x 12
170 x 12
175 x 12
175 x 11

Low cable flys
12.5 x 12
17.5 x 14
22.5 x 11
19 x 12
17.5 x 10

1277

Tuesday

Got some cardio in yesterday and hitting back and biceps today

Lat pull downs to start
70 x 15
100 x 15
140 x 10
160 x 10
160 x 6 drop to 140 x 6
One more top set of
140 x 8

Rear delt flys
115 x 10
115 x 12
130 x 13
130 x 11 drop to 115 x 6 more

Preacher curls
65 x 12
95 x 12
110 x 8 drop to 95 x 5 more
95 x 8 drop to 80 x 6 more
80 x 12

1278

Wednesday early shoulder

Db press
2x 35s x 15
55s x 8
65s x 6
75s x 9 1/2
75s x 7 these are heavy af this morning. Dropping to 70s for last set
70s x 6

Front raises & sides super set
Fronts
25s x 12
35s x 7 drop to 30s x 6 more
30s x 10

Sides
20s x 10
25s x 10
25s x 5, 10

Db shrugs
75s x 10 or 12 slow with squeeze
75s x 13

Arnold’s
35s x 10

1279

Friday

Chest & triceps let’s go. Moving quick today

Low cable flys
12.5 x 12
12.5 x x 15
17.5 x 15
22.5 x 12 or 15

Incline db press
45s x 10
60s x 10
Top sets
75s x 13
75s x 13
One more set
75s x 8 arms giving out great sets though

Flat db press
55s x 10 for motion
Top sets
75s x 12
75s x 8

Close grip bench triceps
140 x 14
160 x 14
200 x 8

Peck deck flys
100 x 10
130 x 14
160 x 12
160 x 10

Bodyweight dips
8, 4

1280

Monday

Real early morning today

Back and biceps

Lat pull downs
70 x 12
100 x 14
120 x 10
Top sets
160 x 11
160 x 9

Rear delt flys
100 x 12
130 x 12
130 x 14
One more set
130 x 13

Preacher curls
65 x 12
80 x 15
95 x 10
110 x 6 95 x 6
Drop to 95 x 8 80 x 5 more

Finishing with cardio on elliptical

1281

Wednesday

Shoulder and tris day. Got cardio in yesterday

Db shoulder press
35s x 12
55s x 11
65s x 10
Top sets
75s x 9
70s x 9
Last set shootin for at least 10
65s x 7

Tri rope pulls and face pulls super
Tris
30 x 12
42.5 x 15
42.5 x 13

Face pulls
30 x 8 42.5 x 8
42.5 x 15
57.5 x 12

V bar tricep push downs
57.5 x 8 drop to 42.5 x 8
42.5 x 8
42.5 x 7

1282

Tuesday

cars been running funky so haven’t been able to get here. Let’s get it today

Chest day

Flat db press to start

40s x 14

50s x12

65s x 10

top sets

75s x 14

75s x 12

75s x 12

Peck deck flys

100 x 14

130 x 12

145 x 12

160 x 7

Low cable flys

17.5 x 14

22.5 x 11 or 12

24 x 14

Mid cable flys

24 x 12

32.5 x 12

27.5 x 14

Tri rope pulls

30 x 15

42.5 x 14

35 x 14

V tri push downs

42.5 x 12

50 x 12

160 x

1283

Thursday

Back and biceps let’s go

Lat pull downs

70 x 15

100 x 12

120 x 10

160 x 12

160 x 10

Rear delt flys

100 x 12

100 x 10

130 x 11

145 x 9 drop to 115 x 5 One more set

115 x 9

Preacher curls

65 x 15

80 x 12

95 x 12

95 x 9 drop to 80 x 3 65 again x 9

Last set here 80 x 10

Pull Ups —— 2

Close grip rows

50 x 12 60 x 12 70 x 8 drop to 60 x 8

1284

Hitting some early shoulders and triceps today

Smythe shoulder press

25 pps x 15 x 2

45 pps x 15

45+25 pps x 10, 10,

45+35 pps x 4 drop to 45 pps x 10

Front raises and sides super sets

20s x 10 ea

30s x 10,8 drop to 20 for 2 more eA

25s x 10, 3 then drop to 20s for 8 more

Db shrugs

75s x 12

75s x 10

25 mins cardio on elliptical

1285

Monday

Chest and tris let’s get it. Cardio past 2 days about 5 miles total

Smythe incline press

25 pps x 15

45 pps x 15 x 2

45 + 25 pps x 12

2x45 pps x 7, 4, drop to 45+25 pps x 8, drop to 45 pps x 15

Flat db press

55s x 12

75s x 12, 75s x 11, last set 75s x 8

Low cable flys

17.5 x 13

22.5 x 13 x 2

Mid cable flys

22.5 x 12

32.5 x 12 x 12

Tricep push downs

42.5 x 15

57.5 x 14, 65 x 12, 57.5 x 8

1286

Tuesday

smashing some legs today. Warm up on elliptical then to leg press

leg press

3 pps x 12,12

4 pps x 15

5 pps x 12, 12, 12

Leg ext

55 x 17,

100 x 15

115 x 10

100 x 10

Leg curls

85 x 15

115 x 15

115 x 12

100 x

1287

Thursday

Back & bucks day

Rear delt flys

70 x 12, x2

100 x 12

115 x 13, 120 x 14

Lat pull downs double cable

42.5 x 14

60 x 15

80 x 11, 80 x 10 drop to 60 x 10

Preacher curls

65 x 12

80 x 13

95 x 12

85 x 8 drop to 65 x 10 more

Sitting hammer curls

30s x 9 Arm pump is crazy. 30s again x 7 Drop to 25s x 7 more

30s x

1288

Tuesday

got cardio in last cpl days. Hitting chest today. Something in should been hurting, feels like rotator cuff, just lifting horizontal hurt but is feeling better

Incline dbs

35s x 15, 45s x 15, 55s x 10, 65s x 10

75s x 10, 75s x 10

Peck deck flys

100 x 15, 130 x 10 145 x 10 1/2 160 x 10

Low cable flys

12.5 x 14, 22.5 x 14, 24 x 12, 22.5 x 8

Mid cable flys

27.5 x 10, 27.5 x 9, 27.5 x 12

Finishing with some cardio