Welcome back 
1 Like
Thanks! More to come.
3 Likes
Good to see you back mate. Lets go
1 Like
Hope everything’s alright, getting back from deployment is its own challenge
1 Like
Chest - Day 2
Machine Fly - 130x14 140x10 150x10 160x8
Dumbbell Bench - 80x14 85x10 100x8 105x8
(Didn’t feel great, I can tell I’ve been out of the gym for a while. My nervous system felt off. Strength is there for higher weight but the rest of me isn’t there yet.)
Dumbbell Fly - 30x12 35x10 40x9 45x8
Dumbbell Incline - 70x10 75x8 80x6 85x6
Low Pulley Fly - 10x10 15x9 15x8 20x8
30 min walking on treadmill
Cool down: Stretching for 15 min
Have a weird thing with my left elbow where it feel like there’s a rubber band rolling over the inside during pressing movements. Wildly uncomfortable.
Posting my prospective diet for the next month later today.
@TrainForPain hey man tried to figure out how to DM you but can’t find it.
9 Likes
Good to see you back on. Hope all’s well.
Legs 1 Day 6
Squat - 135x10 185x8 225x8 225x8 275x3
Laying Leg Curl - 115x10 125x8 135x8 145x6
Leg Extension - 130x12 140x10 150x10 160x8
Standing Leg Curls - 35x10 45x8 55x8 60x6
Seated Calves - 90x12 90x12 90x10
5 Likes
Chest-Day 7
Weighted Crunch - 4 sets of 130x10
Knees to chest - 4 sets of 10
Pilof Press - 4 sets of 20x10
Machine Fly - 130x14 140x10 150x10 160x8
Dumbbell Bench - 90x12 95x10 100x10 105x8
Dumbbell fly - 35x10 40x8 45x8 50x6
Hammer Strength Decline- 90x10 115x8 135x8 145x6
(Only counting plates)
Low Pulley Fly - 15x10 20x8 20x8
Cardio - 45min 45lb ruck
After two years of being on day shift, I’ve been moved to nights. New schedule is 4pm-1am which blows. Going to be hitting the gym after work. First shift starts Sunday, hopefully I get my sleep sorted out.
7 Likes
I’m still going. This week has been wild with the shift change and family coming to visit. I’ve been lifting around 21, 23, 01, and tonight 02. 0200 will probably end up being my normal time for the gym with running and rucking before work. Happy thanksgiving everyone!
4 Likes
8 Likes
Congrats again!
Legs 1 Day 11
Squat - 135x10 185x10 225x8 225x8 245x6 275x5
Barbell RDL - 135x10 145x8 155x8 165x6
Laying Leg Curl - 120x10 130x8 140x8 150x6
Leg Extension - 135x12 145x10 155x10 165x8
Standing Leg Curls - 35x10 45x8 55x8 60x6
Seated Calves - 90x12 90x12 90x10
Cardio - walk 30m on incline
Food
Calories: 2,166
Carb: 219
Fat: 47g
Protein: 221
6 Likes
Chest 03DEC24
Weighted Crunch - 4 sets of 130x10
Knees to chest - 4 sets of 10
Pilof Press - 4 sets of 20x10
Machine Fly - 135x14 145x10 155x10 165x8
Dumbbell Bench - 95x12 100x10 105x10 110x8
Dumbbell fly - 35x10 40x8 45x8 50x6
Hammer Strength Decline- 90x10 115x8 135x8 145x6
(Only counting plates)
Low Pulley Fly - 15x10 20x8
Cardio - 45min 45lb ruck
Food
Calories: 2390
Carbs: 198
Fat: 103
Protein: 235
Went a little over my fat goal. Felt great in the gym today. Going to be able to get back to pushing numbers soon.
7 Likes
Arms - 04DEC24
Preacher Machine - 45x10 70x9 80x8 90x7
Dips - 4 sets of 10
Curls - 30x20 35x18 35x18 40x16
Tricep push down - 50x10 60x8 70x8 85x6
Cable curl - 15x10 15x10 20x8 20x8
Tricep cable kicks - 20x10 25x8 30x8 30x8
Cardio - incline walk 20min
Food
Calories: 2067
Carb: 198
Fat: 50
Protein: 210
Zero motivation. Discipline won though.
9 Likes
In for the follow.
Nice.
2 Likes
Active Recovery - 05DEC24
Ruck - 45min 45lbs
Stretching - 30min
Theragun - Arms/Chest/Legs
Foam Roller
Trying to keep the machine running.
8 Likes
Shoulders - 06DEC24
Core
Cable Crunch
Hanging Leg Raise
Pilof Press
Shoulders
Bent Rear Delts - 20x10 25x10 30x8 35x6
Lat Raise - 20x10 25x10 30x8 35x6
Front Raise - 20x10 25x10 30x8 35x6
Face Pull - 50x10 60x10 70x8 75x8
Dumbbell Shoulder Press - 70x10 75x8 80x80 85x7
Cardio
45min walk 45lb vest before work
20min incline treadmill after lift
Food
Calories: 2,355
Carb: 233
Fat: 81
Protein: 182
Felt lazy today just got a rotisserie chicken and put it with rice. Legs tomorrow
7 Likes