squats
55x8x3
105x8
105x5
145x6
185x6
215x3x3
145x6 pause 3 sec
zercher sqts
105x8
105x8
155x8
leg ext ss/ w curls
conv DL
135x5
135x5
138x8
185x5
225x5
275x3
295x1
315x1
335x1
335x1
SSB goodmornin
barx8
95x8x4
DB row
40x8
50x8
60x6
70x6
lat pd
110x10
120x10
130x8
seat row
90x12x3
115x12
inc bench
45x a bunch
95x5
95x5
105x4
125x3
135x2
150x1
160x1
165x1
135x14
hammer curls
20x8x4
inc bench curls
20x8x3
straight curls
35x20x2
decline tri ext
25x12
30x8
band tri PD x 50
shoulder press machine
65x15
55x15
55x8x3
sqts
45x8x3
95x8
95x3
135x8
185x4x4
135x5 1.5 squats
zerchers
95x8
115x8x2
leg press
2 plates x10
4plates x10
So my son started daycare and GF went back to work. Things are kinda crazy until we get a routine figured out. Im going to join a gym right by my home so I can start training at 530am. It is the only real option so that I can spend time with the family. It will be an adjustment, I have never trained first thing in the AM. It will be fasted and I won’t be able to eat until after I’m done. 530am workouts will start tomorrow!
1st day at 515 am… Holy shit there is more people then I expected at this time. I am used to the PL gym I used to go to. There are machines in this gym that im like WTF is this for! Its gonna work out good tho, just put the headphones in and get to work. Its 8am and I am wide awake! Now I have a feel of this place I will focus on building a good routine.
back and triceps
Lat PD 4x10
low row 3x8
tri PD 4x10
T bar row 4x8
close grip bench 3x8
DB row 4x8
seated dip mach 2x20
515am
30 mins of cardio ie treadmill
forgot headphones and hoodie. remember them next time. treadmill is boring as fuck. thinking about some intervals on c2 rower
Hit some planks situps and side bends things. tomorrow AM is chest and bis.
515am
inc bench
45x a ton
95x8
105x5
125x4
135x3
145x2
160x1
165x1
170x1
145x12
hammer curls 3x8
preacher curls 3x8
reverse curls 3x12
machine flys 4x8
sick… lil one and GF both have it…just in time for my 3 days off… Fuck… ill train legs tomorrow
missed a few days and then didnt log for a few but anyways
legs
split sqts
4x5
leg ext
3x10
legpress
2plates
2x20
Sqts
max set of 8
55x8x3
105x8
125x8
145x8
165x8
185x6
Back
seated row
45x12x2
70x10
115x8
140x8x2
BB row
95x8x4
lat PD
80x12
100x8
120x8x2
150x8
DB shrugs
65x10x3
DL
135x8x2
185x3
225x3
225x1
275x3x3
squat
45x5
105x5
105x5
125x5
145x5
165x5
105x5 (1.25 squats)
sissy squats
8x3
stiff leg DL
95x8x4
9/12/13
515am
treadmill
20mins
5% incline
incline bench
45xbunch
95x5
115x5
135x4
145x3
155x1
160x1
165x1
135x8
rear delts 3/20
tricep pd 3/10
somehow this got lost in cyberspace
This week was a crazy one with the little one, he through us a curve ball. Train legs today and get back on track…
squatsanddeadlift
9/20
1230pm
55x8
55x8
105x8
105x5
145x5
145x3 add EFS orange bands
165x3 |
185x3 |
205x3 /
Conv deads
135x8
185x8
225x5
leg press
225x20
225x20
515am
Treadmill
15min
7% incline
Back
lat pd 3/10
meadows row 3/8
low row 3/10
facepull 3/8 - 3 sec pause
rear delt 40/25/15
Box Squats big cambered bar
15" box
55x a ton
105x8
105x5
145x5
185x3
235x3
255x3
deadlift sumo
135x3
185x3
205x3
225x3
curls 3/10
extentions 3/10
Incline Bench
45x 20
bandpulls x 20
95x5x2
105x4
120x3
135x2
140x1
150x1
155x1
125x12
DB Row
45x8
50x6
55x6
60x6x3
Lat PD
100x6
110x6
120x6
130x6
90x20
facepull
20x8x3
3 sec hold
rear delt x30x3
Squats and Deadlifts
Cambered Bar Box squat
55x10
55x8
105x8
145x8
175x5
205x3
235x3
275x3 added kneewraps
deadlift off 3" blocks
135x5
185x3
235x3
285x3
305x1
325x1
Incline bench
95x5x2
105x4
120x3
135x3
155x3
185x2
135x10
DB Row
45x8
55x6
60x6x2
65x6
Lat PD
100x8
120x8x3
facepull
20x10x3
3 sec pause
shoulder press machine
85x12x3