Monday chesttt
Peck deck flys to warm up and stretch
Few light sets of 85 15-20 reps
Flat db press
50s x 12
65s x 10
75s x 15
75s x 15 great sets
Incline dbs
55s x 10
75s x 10 these are tough after flats. Keep going
75s x 10
Low cables
17.5 x 15
22.5 x 15
24 x 13
Mid cable flys
22.5 x 12
27.5 x 15
33.5 x 12
Last burner set light weight
22.5 x 15
Tricep rope pulls
30 x 15
42.5 x 16
50 x 11
50 x 11 or 12
Drop to 35 for burner set
35 x 15
Abs and cardio to finish up
10/21
Abs and cardio. Sore af to be honest. Still getting a good sweat In Tho
Wednesday
Back biceps cardio abs let’s get it
Lat pull downs
70 x 15
100 x 15
160 x 14
180 x 6 drop to 140 x 6 more
Sitting upright hammer curls
25s x 10
35s x 10
35s x 8
Peck deck rear delt flys
100 x 15
130 x 14
145 x 14
145 x 6 or 8 drop to 115 x 5 more
Preacher curls
80 x 15
95 x 11
95 x 6 80 x 2 ha
….
Abs/cardio
Friday
Hitting shoulders triceps maybe a little chest
Db shoulder press to start
35s x 15
50s x 14
70s x 12 rotator cuff in right shoulder just never feels right. Anyways
70s x 10 good reps getting tough
Last set
65s x 9 decent
Front raises / shrugs a super
Fronts
25s x 12
30s x 11
30s x 12 & 11.75 lol
Shrugs
75s x 15
75s x 14
75s x 14.5
Going quick with limited rest basically 30 secs
Side raises
20s x 12
20s x 12 again
25s x 12
Last set
30s x 8 20s x 7 more
Tri rope pull downs & face pulls super
Tris
30 x 15
50 x 13
50 x 11
Face pulls
50 x 12
50 x 14
42.5 x
Abs and cardio to finish. Got a lot done today feeling great
Monday
Chest triceps etc
Warming up on peck deck flys then onto incline press
85s x 15
70 x 12
70 x 10
Incline press on Smythe today
25 pps x 12
45 + 25 pps x 12
90 pps x 8 good reps here, do it again
90 pps x 8 good reps again, going for higher reps last set
45 + 25 x 13 there we go
Flat db press
50s x 10
75s x 15
75s x 12
One more set. Those were great reps
75s x 9
Mid cable flys
17.5 x 15
22.5 x 12
Low cable flys
22.5 x 13
22.5 x 13
Abs
Wednesday
Back and biceps day cardio and AB’s at end
Rear delt flys on deck
70 x 20
85x 15
100 x 12
130 x 15
145 x 10
130 x
Lat pull downs
100 x 16
140 x 12
180 x 6
Awful reps dropping 160 x 7
Last set of this
160 x 7 drop to 120 to finish x 8
Preacher curls
65 x 12
95 x 12 good reps here gunna stay at this
95 x we’ll say 10 good reps here
Last set 95 x
Friday
Shoulder day stuff
Smythe shoulder press to start
Bar/25 pps x 15/12
45 pps x 10
45 + 25 pps x 10, 8, 7
Drop to 45 pps x 12
Arnold presses & shrugs super
30s x 12
35s x 10
35s x 9
Shrugs
75s x 15
75s x 12
75s x 10
Front raises
20s x 10
25s x 10
30s x 6 drop to 20s x 6 more
Side raises
20s x 12
25s x
Abs & cardio to finish up
Monday
Chest day let’s go
Incline Smythe
25 pps x 15
45 pps x 13
45+25 pps x 12
45 + 35 pps x 11
45 + 35 pps x 9
Drop to 45 pps x 10
Peck deck flys
100 x 12
160 x 13
175 x 11
180 x 9
Drop to 145 x 8
Flat db press
60s x 10
75s x 11, def tough 10+ after heavy incline + peck flys
75s x 11 again.
One more. Need more than 11 starting to feel like a pussy
75s x 10
Bodyweight dips
10,
Cardio & abs
Yesterday did a cardio and AB’s
Today hitting back biceps and AB’s/cardio
Lat pull downs
70 x 15
100 x 12
140 x 6
180 x 9 1/2
180 x 9 1/2
140 drop set x 10
Peck deck rear delt flys
100 x 15
145 x 13
150 x 10
135 x 10
Preacher curls
80 x 18
115 x 11
95 x 11
95 x 5 drop to 80 x 9
Last set
80 x
Friday
Shoulder day Lfg, some cardio abs at end.
Warm up elliptical
Smythe shoulder press
25 pps x 15
45 pps x 15
45 + 25 pps x 10 good reps here, tough at end but good
45 + 25 pps x 9 one more heavy set
45 + 30 pps x 5 drop to 45 + 10 pps x 8 drop to 45 pps x 12
Front raises & shrugs super set
Fronts
25s x 10
30s x 10
Shrugs
75s x 14
75s x 15
75s x 15
Super sets on next
Face pulls
35 x 17
50 x 16
50 x
Tri rope pulls
35 x 14
50 x 15
57.5 x 8 drop to 35 x 8 more
Monday
Chest stuff titty stuff Lfg
Warm up peck deck flys
85 x 15
100 x 12
115 x 8 100 x 6 more
Incline db press
55s x 10
75s x 13 fuckin right shoulder feels fucked everyday now. Anyways
75s x 13 one more
75s x 10
Flat db press
75s x 12
75s x 12 one more while I wait for these cables
75s x 12
Incline db flys
25s x 12
30s x 10
Cardio & abs
Wednesday
Back and biceps. Cardio/abs to finish up at the end
Lat pull downs
70 x 15, 100 x 10
120 x 10
160 x 12
180 x 6 , drop to 140 x 8
Last set
160 x 11
Close grip sitting rows
120 x 12
140 x 10
160 x 7 120 x 6
Last set
160 x 6 drop to 120 x 8
Rear delt flys then onto biceps
100 x 12
145 x 12 decent reps, could be more controlled
135 x 12 better
One more
135 x 11
Preacher curls
60 x 16
95 x 14
95 x 9 drop to 80 x 8
One more
80 x 10 drop to 65 x 8
Cardio abs to finish
Friday
Let’s go
Db shoulder press
Top sets 65s x 12
60s x 12
65s x 9 3/4
Front raises & db shrugs super set
Fronts
25s x 12
30s x 10
30s x 10
Shrugs
75s x 13
75s x 12
75s x 10
Db lateral raises
25s x 10
25s x 10
Arnold presses
30s x 10
35s x 9
Drop to 30s for one more
30s x 9
Abs and cardio to finish
Monday
Chest & triceps day Lfg
Incline dbs
35s x 15, 40s x 12
60s x 8
75s x 14 good reps here
75s x 13 good reps here once more set
75s x 13 good reps here 40 total I’ll take it
Flat db press
50s x 8 for motion
75s x 14 good reps here last ones were struggle for good
75s x 12
Peck deck flys
120 x 12
145 x 12
160 x 13
One more
160 x 10 drop to burner set 115 x 10
Tri rope pulls
35 x 12
42.5 x 11
Back to 35, better form
30 x 11
Tri push downs
35 x 12
42.5 x 11
30 x 10
30 x 10
Low cable flys
17.5 x 17
20.5 x 14
22.5 x 9 drop to 17.5 x
Haven’t posted in a while but will start again.
Wednesday cheat. Been out of commission since last Wednesday being sick so getting back feels great
Warm ups on peck deck
Incline db press
50s x 12
75s x 12
75s x 12 good reps here, last one here was a struggle. Gotta get my strength back. One more set
75s x 9 got tough at the end there. Solid reps though. Moving on to flat dbs
Flat db press
55s x 10 for motion
75s x 12 good reps here
75s x 10
Low cable flys
12.5 x 12
17.5 x 13 energy levels low. Still getting a lot done today though
Mid cable flys
22.5 x 12
27.5 x 12
33.5 x 11 drop set to 22.5 x11
Finishing with some cardio on elliptical
Friday
Back biceps day
Lat pull downs
70 x 15
100 x 15, 8
180 x 10, drop to 120 x 10
160 x 8 full, drop to 120 x 8
Peck deck rear delt flys
85 x 12
130 x 13
145 x 11 145 x 4 115 x 8 100 x 11
Front lat pull downs
60 x 12
80 x 8 or 9
70 x 14
80 x 6 70 x 6
Sitting hammer curls
25s x 10
35s x 10, 8
30s x 8
Carsio
Holy shit what a Christmas present
My planet fitness installed platforms with new power racks. Bench/squat/deadlifts, all an option holy shit. Now get to see where some strength is at
Flat bench
Bar x 10
135 x 15/12
185 x 10
225 x 9
225 x 10, drop to 185 x 8 drop to 135 x 10
Wow feels great to bench again
Incline db press
50s x 10
65s x 7
75s x 8 heavy after flat bench
70s x 8
65s x 8 these got heavy af not gunna lie. Good presses so far
Peck deck flys
130 x 10
145 x 12
160 x 8
130 x 10
11 mins of cardio while waiting for cables
Low cable flys
12.5 x 12
17.5 x 12
22.5 x 10
Real good day today. Feeling great and really happy to be able to do more movements going forward. Gym has been getting stale with the limited equipment but this is amazing now.
Tuesday
Chest day let’s get it
Warm up sets on peck deck fly machine
Flat bench because I’ve benched once in past two years
Bar x 12
135 x 12, 10
185 x 9, 11
Top sets
225 x 7 will get back to the good ol numbers
225 x 7
Drop to 185, want more reps than 7. Need to bring my wrist wraps back out
185 x 10 good reps
Last set 135 burner set x 11
Incline dbs
45s x 10
65s x 8
65s x 8 kinda shit reps ngl
Peck deck flys
130 x 12
160 x 10 good reps, one more set
175 x 8 drop set, going for reps,130 x 9
Cardio while waiting for cables
Tri rope pulls
35 x 15
50 x 9 drop to 42.5 x 9 drop to 35 x 10
Low cable flys
12.5 x 12
17.5 x 8
Thursday
Back biceps let’s go
Warm up sets
70 x 15
100 x 14
140 x 8
Top sets
180 x 9 drop 120 x 10 good sets here
180 x 6 drop to 140 x 7
One more top set
140 x 8
Everything is being used. Guess we hit some shoulder press on Smythe
25 pps x 12
45 pps x 12
45 + 25 pps x 8
45 + 25 pps x 6
45 + 15 pps x 10
Front lat pull downs
60 x 10
80 x 12
80 x 10
80 x
Bent over barbell rows
Movement 95 x 10
135 x 12 haven’t done these in long time, feels great
185 x 10
155 x 10
Last set 135 x 9 gunna be a ways to go to get back to my #s but we’ll get there
Sitting hammer curls
25s x 10
35s x 10
35s x 9
Finishing with incline treadmill cardio
Shoulder and Tricep Friday let’s get it
Db shoulder press
30s x 12
45s x 12
55s x 8
Top sets
70s x 10
70s x 10
One more set. That last 10th is a tough rep but keep getting it
70s x 6 have out quick 60s x 6 12 total ok not the worst
Front raises and side raises super set
Fronts
25s x 11
30s x 10
30s x 9
Sides
20s x 12? I lost track
20s x 10
25s x 10
Arnold presses & shrugs
Arnold’s
35s x 8
30s x 6
Shrugs
75s x 11
Moving onto triceps
Rope pulls
40 x 12
50 x 10
40 x 6 drop to 30 x 6 more
Push downs
42.5 x 11
42.5 x 12
50 x 11
57.5 x 9 drop to 42.5 x 6
Incline cardio to finish