A2: Chest/Delt/Tris
Decline Bench
325#x14, RPx1, RPx1 + 15 second static hold = 16 Total Reps
*1 min DB chest stretch
Shoulder Press (Smith)
245#x9, RPx1, RPx2 + 15 second static hold = 12 Total Reps
*1 min shoulder stretch
Skull Crushers
120#x15, RPx3, RPx3 = 21 total reps
*1 min tri stretch LR
Back/Bi/Forearm: B2
Close Grip Lat Pulldowns
190#/9 RPx3 RPx3 = Total 15 reps
*30 sec hang/stretch
Barbell Rows
275/9
225/12
Seated Dumbbell Curls
35s = 24 total reps
*one min bi stretch
Reverse Curls
65#x16
Legs: C3
Calf Raises (seated)
90#x10 DC reps
Sumoleg Press
360#x10 RPx5 RPx5 = 20 total reps
*one min per leg ham stretch
Close Stance Leg Press
540#x8
360#x20
*stretch 1 min each quad
Over 220# now, approaching my goal of 230. Never weighed this much and been this lean.
A3: Chest/Delt/Tri
Hammer Strength Press
410#x9, RPx2, RPx2 + static hold
*1:00 stretch with 75s DB
Seated Shoulder Press
205/10, RPx1, RPx1
*set up of our seated shoulder press is very awkward…the weights sits in front of you, at shoulder level, forcing you to start from a deadstop
*1 min shoulder stretch
DB Floor Press (Neutral Grip)
80sx16, RPx4, RPx4
*1 min tri stretch
Macros:
429 Pro
502 Carb
96.5 Fat
B3: Back/Bi/Forearm
Weighted Chins
bwt+25#x11 RPx3 RPx3 = 17 total reps + 30 sec hang
*I have always been stronger at pullups compared to chins, so I figured I would add these
*each rep was taken to a complete stop at bottom
Pendlay Rows
275#x6
225#x10
*kinda burnt myself out going too heavy first set, which I didn’t record
Machine Preacher Curls
70#x12 RPx3 RPx3 = 18 total reps
*very good contractions and slow descents
*1:00 stretch with 20# DBs
Wrist Curls with Fat Gripz
1x12
Macros:
430 protein
518 Carbs
90 Fat
Leg Press Calf Raises
410/8 DC reps
Leg Curl
150/20 RPx4 RPx3 + static hold = 27 reps
*one min stretch each ham
Squat
405/10
285/20
*almost passed out on the heavy set
*one min stretch each quad
Lovin DC so far…sure sign of progression is more reps and strength.
A1: Chest/Delt/Tri
Smith Machine Incline
315/7 RPx1 RPx2 + static, 10 total reps
Hammer Strength Shoulder Press
290/8 RPx1 RPx2 + static, 11 total reps
Smith CGBP
235/18 RPx3 RPx3 + static, 24 total reps
Did all the stretches. Amazed at the tri strength increase from last time.
B1: Back/Bi/Forearms
WG Lat Pulls
205/12 RPx2 RPx2 + static
*16 reps, 1 min stretch done on pullover machine w/ 50# (need to increase)…I can do a lot more weight on these, but my form is almost perfect, and I am not swaying
Incline T-Bar Rows
205#/9
160#/12
Str8 BB Curl
85#x22 RPx3 RPx5
*30 total reps, 1 min stretch with 20# DBs on incline bench
DB Pinwheel Curls
30sx20
Curls went up a whole lot from last session. Good maybe I am sparking some significant bicep growth.
C2: Legs
Standing Calf Raises
225x8 DC stretches
Seated Leg Curl
170#x16 RPx3 RPx3
Leg Press
900#x8
740#x20
Done all stretches as well as static hold on leg curls.
A2: Chest/Delt//Tri
Decline Bench
350#x11, RPx2, RPx2 = 15 reps
Shoulder Press (smith)
245#x10, RPx2, RPx2 = 14 reps
Skull Crushers
120#x19, RPx4, RPx4 = 27 reps
Close Grip Lat Pull Downs
205#x12 RPx2 RPx2 + static hold
Bent Over Rows
285#x7
235#x12
*1 min stretch with 100# on pullover machine
Incline DB Curls
35sx18 RPx4 RPx4 +1 min stretch
Reverse Curls
60#x20
Last week got hit with tha sickness and it kinda set me back. I have had two workouts, but not logged here.
Chest/Delt/Tricep
Smith Incline Bench
315#x9, RPx1, RPx1 + static = 11 total reps
*stretch with DB 50s at 1:00
Hammer Strength Shoulder Press
290#x9, RPx1, RPx3 = 13 total reps
*stretch at :45
Close Grip Bench Press (smith)
255#x15, RPx1, RPx4 = 20 reps
*stretch @ 1:00 LR