Saturday’s workout
Ab ripper x routine
20 mins on a cheap elliptical I found on fb marketplace
Up downs
Thanks bro, my weight loss has plateaued but i think it may be the fact that my legs actually have a minute amount of muscle in them now haha
Monday’s workout
Incline bench: 4x6 185
Flat db bench: 3x10 70s
Crossovers: 3xmax 50
Barbell curl: 4x6 95
Seated hammer curls: 3x10 35s
Dips 3xmax
Rope pushdowns 3x10 90
Tuesday’s workout:
Squat: 4x6 185,185,205,205
Leg press: 3x8 8 plates, 10 plates, 10 plates
Leg ext: 3x10 160
Calf raises: 3xmax
Planks x 5 1 min we.
LSSC
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Been a long time since I dialed in on your log man.
That is some consistent training.
Squats and DL is coming along very well.
excellent job man.
You must have put some muscles in somewhere, so as another scale how does the pants fit, if they are a lot looser, you’re good to go. If not…
Instead of hardcore cardio, put on some earbuds and do some brisk walking for an hour a couple of times a week.
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Wednesday’s workout
Db press: 3x10 60s
Pull ups: 4xmax
Lat raises: 3x10 25s
Rev peck deck: 3x10 140
Seated rows: 4x10 155
Nice to hear from you again bud, and as far as my pants go… I can’t say that they’re fitting looser but they definetly aren’t tighter either. I think I need to drop the intense cardio myself because often times I find that I’m not doing it enough. Listening to music and go8ng for a walk sounds a million times better lol.
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Thursday’s workout:
Flat bench: 185 for 10, 225 for 6, 245 for 3 (proud of this) 205 for 6 x2
Incline db: 3x10 70s
Crossovers: 3x max 50
Dips: 4xmax
Pushdowns: 3x12 80
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Friday’s workout
Deadlifts 4x6 at 245
Unilateral leg press 3x8 2 plates
Ham curls 3x10 110
BB curls 3x6 95
Seated alt curls 4x12 30s
Felt real shitty in the gym Friday… it was everything in me just to finish the workout
Saturdays workout
Seated BB press 4x5 at 145
Pull downs 3x10 at 140
Lat raises 3x12 25s
Seated cable row 4x10 at 130
Crossbody delt pulls 3x10 40
Once again I felt like shit yesterday, it may have something to do with my son not sleeping and crying through the night due to him being sick? Haven’t had a solid workout since Thursday. I’m going to take it easy today and hopefully go in tomorrow at 100%
Missed sleep can def8nitely sap gym energy, it such is the life! Your son’s size gains impact yous, too. Lol
On a related note, Two questions - have you ever deloaded before (lifting half the normal weight, give or take, for one week every 3 to 6 weeks?) I’ve found when I’m losing energy and motivation, my body’s ready for a deload. Second question is are you bumping up the weights when you’re able to do all the reps at an exercise?
Sorry for the late response, I’m having to do a AISC audit at work right now and it’s been absolutely brutal I’ve worked 12-16 hour days since monday… I haven’t tried reloading before I’ll definetly have to look into that more. I’ve been bumping up the weights on the exercises that I can but some body parts are still kinda hanging in the same weight range unfortunately. My bench max has went up from 255 to 265 and I think that’s fairly decent being as I’m not in a surplus. I’m also able to rep out 225 for a solid set and almost a second. My squats and deadlift have went up but that’s to be expected being as I’m still getting those noon gains on those lifts. Once again sorry for the late response between work and the baby I’ve felt pretty overwhelmed lately couldn’t even get to the gym today so I’ll have to throw in a little extra tomorrow (well today, I just got out of work 4 a.m eastern time.)
Monday Feb 19th
Flat bench 4x6 225, 225 (for 5), 205, 205
Incline db press 3x10 80s
Cable crossovers 3xmax 60
Dips 4xmax
Pushdowns 3x12 80
Tuesday February 20th
Squats 4x6 185 205 205 205
Leg press 3x8 8 plates 10 plates 10 plates
Leg ext 3x12 160
Calf raises 3xmax
Hiit 20 mins
Wednesday
Db press: 3x10 65s
Pull ups: 4xmax
Lat raises: 3x10 25s
Rev peck deck: 3x10 150
Seated rows: 4x10 165
Thursday
Flat bench: 4x6 225 215 205 205
Incline db: 3x10 75s
Crossovers 3xmax 55
Dips 4xmax
Pushdowns: 3x12 80
I’m just now starting to get over a pretty sever cold… possible flu I’m not sure… and don’t really like self diagnosing. I’ve literally been almost completely unable to eat all weekend due to how swollen my throat has been and have had the worst congestion throughout my chest and even through my head. I feel pretty decent as I write this and am hoping for a good workout tomorrow but I’m not sure how I’ll feel 8 hours from now.
Whoopf, you’ve had a LOT on your plate for the last several weeks. I’m impressed you’re able to squeeze in the gym at all! No worries about replying a couple days after I posted, that’s how life goes. In turn, I apologize for my delayed response.
I’ll bet the stress and fatigue weakened your immune system, enabling the cold/flu/crap to come on. Perhaps a deload week is in order after you’ve healed from the illness.
Your workouts are still solid; what’s your motivation level for this program? Reply when able, and I hope you get better soon.
I really feel like I can’t catch a break lately, but it’s expected life happens sometimes. I feel bey9nd guilty that I haven’t been able to hit the gym lately but I really just can’t bring myself to it. Hell I can barely get myself out the bed everyday. My symptoms have worn away for the most part. I still have puffy watery eyes and some nasal congestion but I can deal with that. I’m going to hit the gym today and keep it light… probably focus more on cardio than actual lifting. My motivation has been fairly solid throughout so far, but I am in the market to try something else to keep things new within the next couple weeks or so. The is for the good wishes and hope all is well your way too.
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Wednesday’s workout
I finally felt 100% yesterday so back to the grind thankfully.
Db press: 3x10 65s
Pull ups: 4x 8,6,6,5
Lat raises 3x10 20s
Rev peck deck: 3x10 160
Seated rows: 4x10 165
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