Biros' Road to Leanness

Training Training Logs
1329

Monday

Hitting chest cuz why not, able to flat bench so let’s get it

Flat bench
Bar x 15
135 x 12, 12
185 x 8
Top sets gunna do 3, we’ll see how it goes
225 x 9 good reps here, might of had a 10th. Let’s go up today
245 x 6 or 7 x think 7
One more top set then gunna pyramid down to 135
255 x 3 eh.
Drop to 225 quick x 7 drop to 185 x 13 one more drop to 135 for max set x 10 did paused reps.

I really think I just tweaked my back picking up the incline bench. Gotta be kidding me
Incline bench

1330

What a layoff. After tweaking my back it had me out of commission for days. Finally back today, gunna go sort of easy, can still feel it.

Starting with 30 mins of cardio, uphill walking

Incline dbs
30s x 15
50s x 12
65s x 10
70s x 10

Low Cables flys
12.5 x 13
17.5 x 14 I think
19 x 10

Mid cable flys
19 x 10 slow reps w/ squeeze
27.5 x 10

Tricep rope pulls
30 x 15
42.5 x 13
50 x 10

V push downs
50 x 10
57.5 x 8

1 Like
1331

Monday

Finally feeling almost 100% for first time in a while. Besides some aches and shit which I think are just normal, immune system is feeling better finally.

Warm up cpl sets of low cable flys

Incline dbs
35s x 12
55s x 8
75s x 13
75s x 9
Last top set
75s x 9 last reps were work reps

Flat db press
75s x 8 little motion/top set to start
75s x 10/11 better, might of missed one
Last set
75s x 12 got the extra 2 I wanted

Peck deck flys
130 x 14
130 x 12
145 x 10 drop to 115 x 6
Last set lower weight 115 x 10

Finishing with some cardio on elliptical or treadmill whichever is free

1332

Tuesday got in and did cardio on incline for like 30 mins

Hitting back and biceps today

Lat pull downs to start
70 x 15
100 x 10
120 x 10
140 x 8
160 x 11 1/2
160 x 9 1/2
Last top set
160 x 5

Gotta move quick so gunna have shorter rest periods

Sitting rows
120 x 12
140 x 11
140 x 12
Last set
160 x 9 drop to 120 x 7

Rear delt flys peck deck
100 x 11
115 x 11 1/2
115 x 12
130 x 7 drop to 100 x 6

Barbell rows
135 x 10 not going heavy can feel my lower back just ready
135 x 12
155 x 9 going slow and controlled
One more
155 x

1333

Monday

Flat db press
40s x 12
55s x 12
65s x 8
75s x 12
75s x 12

Incline dbs
55s x 10
65s x 10
70s x 9
70s x 9

Mid cable flys
17.5 x 12
22.5 x 13
27.5 x 12

Low cable flys
17.5 x 12
17.5 x 12

Incline cardio for few to finish

1334

Wednesday

Shoulders let’s get it

Db shoulder press
30s x 12
50s x 10
60s x 8
Top sets
70s x 10 1/2
70s x 9 gotta move quick so like 90 second rest is it. Last top set
70s x 6 yea those got heavy quick

Front raises & shrugs super

Fronts
25s x 12
30s x 9 got tough
25s x 13 good reps here

Shrugs
75s x 11 focusing on slow rep + the squeeze at the top
75s x 10 it’s the grip giving out first smh
75s x 10

Arnold presses and side raises super

Arnold’s
30s x 10 these went pretty good, going up
40s x 8 ok
35s x 8short rest + super sets is smoking me

Side raises
20s x 10
20s x 14
25s x 9

1335

Yesterday got some cardio in, today hitting the chest.

Flat db press
40s x 15
55s x 11
75s x 12 bench opened up gunna hit that

Bench press
135 x 12
185 x 10 good reps. Haven’t done this since I tweaked my back so not going crazy today
205 x 10 good reps here
Top set of 225, not gunna go higher than this today.
225 x 5

Peck deck flys
115 x 15
145 x 18
160 x 10
160 x 5 130 x 8

Incline db press
40s x 10
55s x 10

Arms are toast finishing with some cardio

1 Like
1336

Thursday

Back and biceps Lfg

Lat pull downs to start

70 x 15
100 x 15
120 x 12
160 x 10
Gunna go lighter, my back just feels fragile as fuck now, can feel the lower part ready to slip
120 x 10
One more
120 x 10

Close grip rows
120 x 10
100 x 12
120 x 10
One more
100 x 12

Rear delt flys
100 x 18
115 x 15
130 x 11

Sitting db curls
25s x 10
35s x 10
35s x 10

Standing hammers
25s x 10
35s x 8
35s x 6 30s x 4 more
30s x 10

1 Like