I seen your IG earlier @theinneroh my man.
Looking stacked as fuxk man
2 Likes
Elliptical 30 min
V squat reverse 140lbs. X 10, 230lbs x 320lbs x 10, 410lbs x 10, 490lbs x 8, 8, 8, 8, 10
A quickie before picking up the kids
Smith military press 50lbs x 12, 12, 12, 12, 12
Land mines on knees 90lbs x 12, 12, 13, 14, 15
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What’s wrong with trap training ahah?
I feel like I could do more cardio.
Elliptical 20 minutes
HS decline iso press 186lbs x 20, 276 x 12, 10, 8, 8, 9
HS wide iso press 272lbs x 10, 10, 9, 322lbs x 4, 3, 4, 272lbs x 7, 10
Cable crossover 10? x 15, 15, 15 <— no idea how to read the stack
Cable crossover 20lbs x 20, 25 x 12, 12, 10, 10, 10
Incline sit-ups 20, 15, 15, 10, 10
Cable press down 72.5 x 20, 82.5 x 20, 87.5 x 20, 20, 20
Other cable stuff…
V-squat reverse 90 + 54 x 10, 180 x 10, 270 x 10, 360 x 10, 450 x 10, 10, 10, 500 x 10, 10
Leg press 190lbs x 10, 250 x 10, 270 x 10, 10
Seated calf raise 140lbs x 10, 4 cramp, 8, 9, 8
Hip adduction 280lbs x 25, 295 x 18, 13, 10
Tire carries 220 lbs x 4
Elliptical 30 min
Treadmill 28 min
Elliptical 20 minutes
Pullovers 180 + 18 x 12, 270 x 12, 12, 12, 12, 12
Cable lat pulldowns & rows
BB shrugs 135lbs x 10, 225 x 10, 315 x 10, 10, 10, 10, 10
Machine shrugs 270lbs x 10, 360 x 10, 10, 10, 10, 10
DB shrugs 125’s x 10, 12, 12, 12, 12, 105’s x 10
Stretch
You consistent massive bastard
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I missed yesterday. I couldn’t function. I’m just trying to not be too shamed by others.
I couldn’t function yesterday. It’s probably because I did a third workout Thursday evening. I felt sick all day Friday trying to eat as much as I could without feeling sicker. I’m learning there is a limit how far I can push my body. I always push hard, there is no question. But pushing hard multiple days in a row is maybe too much.
Today was no F’ing joke!
Elliptical 20 min
Deadlift 135x 10
(Deadlift 225lbs x 5 & dead curl press 125lbs x 5) x 17
Deadlift 225lbs x 15 (100 total)
Deadlift/Curl/press 125 x 2 <— failed, my elbow
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I hate my scale. The weight is accurate, the bodyfat is NOT. I know it’s full of shit, but it’s still hurtful 
.
This is one of the many reasons I haven’t weighed myself since October.
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The Airdyn bike was not as much fun as I imagined it would be.
Airdyn bike 10 min
V-squat 180lbs x 10, 270 x 10, 360 x 10, 450 x 10 , 540 x 10 x 5
Treadmill 25 minutes
I’m hurting bad man. Saturday & Sunday are laughing at me.
Close grip DB press 50’s x 10, 75’s x 10, 90’s x 5, 5, 5, 5, 4
HS iso decline 270lbs x 10, 10, 10, 10, 10…drop to 180 x 10… drop to 90 x 11
Peck fly 205lbs x 10, 220 x 10, 235 x 10, 250 x 8, 6, 5, 5, 5
Elliptical 25 minutes
Last night I soaked the bed. I woke up with sweat running down my head.
T- Bar rows stacked (45lbs x 10 —> 90lbs x 10 —> 135lbs x 10) x 3
T-Bar rows stacked (135lbs x 10 —> 90lbs x 10 —> 45lbs x 10) x 3
High rows 90lbs x 10, 180lbs x 10, 200lbs x 10, 220lbs x 10 x 5, 180 x 15, 10, 10, 10
Tire carries 220lbs x 5
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The hard part is 
. The Noon workout should be cake.
Pullovers (+ 18lbs) 90lbs x 20, 180lbs x 15, 270lbs x 12, 360lbs x 5 x 5, 270lbs x 10, 10, 10, 10, 10
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I forgot to start the watch.missed the first 10-15 minutes.
Seated leg curl 130lbs x 12, 12, 12, 12, 12
Laying leg curls 95lbs x 12, 12, 12, 12, 12
Hip adduction 295lbs x 25, 20, 15, 15
Glute kickbacks 70lbs x 10, 100lbs x 10, 130lbs x 10, 160lbs x 10
Hip abduction 250lbs x 16, 16, 16, 13, 16
Horizontal calf 310lbs x 16, 330lbs x 12, 350lbs x 12, 12, 12
Cable pulldowns neutral handles 145lbs x 10, 160lbs x 10, 175 x 8, 8, 8
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Sleep sucked. Kid one was coughing loudly all late into the night with his allergies, kid two peed on himself and came to tell me his shirt was wet. I was too tired to process it and went back to sleep. Joke on me! I had big plans for the lifting, but ended up just using lighter weights. Bunch of various shoulder presses.
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Bonus workout - mama took the kids for a couple hours! There was only two options for me, only one was productive.
Air dyne 10 min
Alternating hip thrusts with the squats
Hip thrusts 0 x 10, 90lbs x 10, 140lbs x 10, 10, 7, 6, 8, 9
&
Hack squat reverse 90lbs x 10, 180 x 10, 270 x 10, 360 x 10, 450 x 10, 540 x 5, 550 x 2, 540 x 5, 2
I forgot to start the watch on the weights (+18 minutes)
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