How the heck did i miss this log? I swear I’m like one of the most active users on this site. Anyways congratulations on dialling down the volume and getting your training together! In for your log man.
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I’ll definetly work those in on the weekends, I really can’t believe that this gym isn’t open on the weekends really. It’s a shit town in northern NY the guy has a glorified shed in his back yard and calls it a gym. It has all the equipment though so that’s a plus… none of the fancy shit though. Since its such a odd gym and situation I’m gonna talk to the owner about maybe working something out with me for the weekends.
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Thanks man, I appreciate it!
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Monday Jan 29th
Incline bench: 4x6 185, 175 , 175, 175
Flat db press: 3x10 70,65,65
Cable crossovers: 3xmax 40
Barbell curl: 4x6 95
Seated hammer curls: 3x10 35
Weighted dips 3x8
Rope pushdowns 3x12 80
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Nutrition for Monday Jan 29th
Meal 1: Turkey bacon, eggs, wheat breadx2
Meal 2: 2 scoops protein, peanut butter
Meal 3: carnita burrito
Meal 4: crustless chicken pot pie
Tuesday Jan 30th
Squats: 4x6 155, 175, 175, 175
Leg press: 3x10 3 plates on each side
Lex ext: 1x8 at 130 2x10 at 110 (felt so gassed for some reason.
Calf raises 3xmax
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Meal 1: oats
Meal 2: 2 scoops protein
Meal 3: carnita bowl, more oats
Meal 4: lightly breaded baked chicken, veggies, .5 sweet potato
Meal 5: probably peanut butter
Wednesday Jan 31st
Db shoulder press: 3x12 50s
Pull ups: 4xmax
Lateral raises: 3x10 30s
Rev peck deck: 3x10 140
Seated rows: 4x10 145
I’m not going to lie, I’ve seriously been slacking on the cardio side of things. I’m down to 205 now and I’m pretty much hovering around it. I need to start hitting it more asap.
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Thursday Feb 1st
Flat BB bench: 3x6 @ 205 1x6 @ 195
Incline DB bench: 3x12 70s
Crossovers: 3xmax @ 40
Dips: 4xmax
Pushdowns: 3x12 80
HIIT 20 mins
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Friday Feb 2nd
Deadlifts: 4x6 @ 245
Unilateral leg press: 3x8 2 plates
Ham curls 3x10 @ 110
BB curls 3x6 @ 95
Seated alt curls 4x12 @ 35s
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Looks like you’re making steady progress and staying consistent - well done! . Have you found a workaround for the gym’s closed times? That can be a dedicated cardio day - you, the ground, your feet, and some speedy distance covered. And maybe the dry heaves 
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@TriednTrue they’ve been dedicated to just that along with more core work… I tend to always go halfass after my workout days on core so my off days now consist of a dedicated core workout and hiit.
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Perfect! It’s easy to lose track of real exercise when surrounded by machined and routines. While I thoroughly enjoy lifting, I also find non-gym exercising a refreshing change of pace.
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It definetly helps keep things fresh and interesting…
Monday the 5th
Incline bench 4x6 185, 175,175,165
Flat db bench 3x10 65s
Crossovers 3x12 40
Bb curls supersetted with dips 3x8 75
Seated alt curls 3x10 35s
Rope pushdowns 3x12 75
Hiit 15 mins
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Tuesday the 6th
Squats 4x6 185
Leg press 3x8 4 plates
Leg ext 3x10 150
Calf raises 3xmax
I think I need to maybe drop a 100 calories a day and see what that does for me, I’ve kinda plateaued at the 204 mark.
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Wednesday workout
Db press: 3x12 55s
Pull ups: 4xmax
Lat raises: 3x10 30s
Rev peck deck: 3x10 140
Seated rows: 4x10 155
Thursday’s workout
Flat bench: 4x6 205 205 215 215
Incline db bench: 3x12 70s
Crossovers: 3xmax 40
Dips: 4xmax
Pushdowns: 3x12 90
LSS 20 MINS
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Looks good man
Friday’s workout
Deadlifts 4x6 265
Unilateral leg press 3x8 2 plates
Ham curls 3x10 110
BB curls 3x6 95
Seated alt curls 4x12 35s