Arms
Ez cable curls 5x10-20
DB hammer 3x8
Preacher machine. 4x10-12
DB incline 3x12
Ez pressdown. 6x10-20
Ez cable overhead ext. 5x12
Dips. 2x25-30
Lateral machine. 4x8-20
Workout was good. Did get a massive pump. That was cool but painful. And now eating a bunch of delicious food. Getting all fat. I mean muscular.
Off day today since weekend was on call honestly bored out of my mind but still rather be bored here then in clinic. Did normal morning elyptical and walking. Logged 4 mi maybe more who knows. Going back in for a leg workout later around noon. Have some tilapia defrosting that I am gonna bake today. Also might end up going out to eat with mi madre. Most likely Mexican food
Legs today
Leg curl work up to a tough 8 then 2 more sets called it 4-5 work sets
Front squat 135x10 185x10 225x12 245x10 265x7,7
Back squat 305x10 add dbl mini band 6,5 damn that was different and quite hard but fun
Leg ext 2x30
SLD 100x20x3 3/4 lock out nice deep stretch
walked for 45min after this. Felt pretty good. Sweat pretty much my bw out so that was nice and gross. Egg whites and tons of salsa and chicken and tilapia and then some home grown cukes. Way too many carbs most likely today
Chest on today’s menu. Week 4
Cable press. 2 warmup work 3x12
30 incline bb. 135x10. 185x12. 205x9. 215x6, 6. 205x8. No lockout.
Hs incline with monster mini. 4x10 dropped the mini x10
Fly mahcine 2x15
Rear delts. 5x20-30
Lateral machine/partial lateral. 4x8/20. On the mahcine did 3s neg
Tri. 2 Tri sets and one superset.
Done. Good workout. Whole upper shelf acutally looked good for the first time of my life. Of course that was with a pump and now it looks not so good again. But some progress slowly being bad. Tris looked nice doing them. Gotta get those arms to full out. Stupid orangutang arms.
Hnnnnngggggg…
I didn’t realize you were posting food porn in here now.
[quote]csulli wrote:
Hnnnnngggggg…
I didn’t realize you were posting food porn in here now.[/quote]
Lol I will try to keep some in here normally I eat it a little too fast and forget to take a pic. I will see if i can remember to snag one of the massive amount of slow cooker chicken I have. I have eaten two pieces from it already
Sorry forgot to take pic of the chicken got home and was too hungry to think. So now it’s not fun since it’s no longer 12lbs. It’s down over the last two days to 8 or so. Maybe next time. Had a rating headache last night and still going very strong this morning so I got about no sleep so that’s lovely.
Back pump. Week 4
Wide Pulldown/straight arm band Pulldown/underhand Pulldown: 3x10/15/10
Medium cable row /narrow cable row/ band high row. 3x10/8/10
Smith row + chain. 3x15
Bi 2x12 then 2 Tri sets
Decent workout considering my head felt like it might just rupture when I got out of bed. Still got a pretty solid top to bottom back workout. Wanted to get more trap but was afraid that would make the headache worse.
Well no sleep again last night thank brain for deciding it’s not needed.
Legs pump. Week 4
Leg curl/ext. warmup 30, 20 work. 12/12x3
Squat press/squat 3’s neg. 5pps/225x15/6, 6pps/225x12/6, 12/6, 12/5 ouch
Sld: 100x20x3 just really working on stretching deep as possible and feeling like I am ripping my glutes and hamstrings
Workout was good considering no sleep. Sweating like a pig. This was done in about 50min including some dynamic warmup. 2 c sections today and one other surgery so the morning will be fun. Got to do a small incision yesterday and some closing. Getting a little better. I still look like an idiot
Finally a bit of sleep. Felt good. Nailed about 4hrs. Feels amazing.
Pressing pump. Week 4
Hs incline. 1p x15 2p x 10 add monster mini x8, add 10 x6, 6 down 10 x8 drop 1 plate got 8
Machine press/15* fly: 2x10/10
15* press deep stretch 2s neg/cable fly. 3x8/12
Lateral machine. 5x8-10. 3s neg
Rear delts. 5x10-20
Tri. 2 rounds Tri set 1 superset
Solid workout. Good pump. Really trying to make my stupid chest grow and use these days to hone the Mmc so on the “heavier” days more stress goes through the muscle I want. One c section today was a busy day yesterday. Did a partial close and saw an endometrial ablation.
Off on sat. Spent with gf all day. Today we went she did legs
Back and arms
Smith row 1p x20 2p x12 2+25x8,8 2p x12
Wide Pulldown/medium neutral row: 4x12/12
Cable shrug row/ smith shrug/ high band row: 3x12/15/10
Pull-up 3x10
Bi. 7x8-15
Tri 8x8-15
Lateral raise 3x20
Hip swing 6x20
Fun workout. Had a good time. Good pump. Was happy with everything. Worked on getting gf to keep sitting down on her front squats. Ate some good food. Gf is switching to a keto diet to experiment. Love the fact she just dives in and fully commits. So impressive. Anyways. Great and fun weekend
Where’s the Pendlay rows and rope pullovers?
Pendlay rows kill my low back and rope pullovers are too much for my lazy ass to set up 
Epic troll job above love it. If I didn’t have the time to go through GAL I’d have never known.
Sleep was cramp last night. Sucks. Plus call starts for 24hrs now
Legs
Leg curls 2x20 warmup. Work 10+8+6+5+6 had 20-30s between sets
Front squats. 135x15 185x8 225x8 245x8 265x8 275x6 two rep prs I believe. Meh
Leg ext/squat press/squat 3s neg: 2x15/10/6
Squat press 6pps x10,10
Decent workout had to hit this a bit faster than normal only had 50 counting warmup to do it. Still got a decent amount of work in though I wanted some heavier stuff in there but oh well
LOL Cheers. Good work on the PRs.
[quote]spar4tee wrote:
LOL Cheers. Good work on the PRs.[/quote]
Thanks man. Not much but it’s fun even though I don’t focus on them
Off since it was 24 hr call yesterday. Was up at 5 and in to do some walking since I wasn’t sleeping at all. Came back at 11 and did pressing
Pressing week 5
Very low incline bb. 135x20 185x15 225x8,7,7 205x9
Added reverse mini bands. Wide to the neck. 3x12
Power fly. 4x10
Cable press. 3x12 then after last set 1xamrap stretch push ups
Lateral machine/lateral partial. 4x10/30
Tricep. 3x10/10/8. Reverse pressdown/pressdown/over head ext
Ok workout. Chest Mmc is slowly coming that during bb pressing I can finally get a decent pump. Not as good as it can be but it’s coming along. Was nice and full after this. Gotta keep working on this. Have some amazing food waiting for me. I am excited. PB Thai sauce chicken. A vindaloo chicken and amazing salsa
Sleep was horrible again yesterday. Also discovered donut sprinkle captain crunch. Rip abs and that semi lean life. My god that was amazing. Family size naw just perfect serving size for me.
Back pump week 5
Pull-up wide grip. Bw x12+4, +20x7+bw x5. 6+ bw x4
Smith row + chains/medium neutral cable row/pull over/high band row. 3x14/10/10/12
Reverse Pulldown/pullover/stretcher/kneeling band Pulldown. 2x12/10/10/12
Biceps. 2 rounds Tri set. One superset
I liked this workout. Short but got In a good amount of work. Back felt rocked top to bottom. Lats were feels extra roasted and just the quick bi work to put icing on the cake. I will take it. No idea what surgeries are on the addenda today. Hopefully not a ton of clinic
No sleep again. Kinda the norm I guess.
Legs pump week 5
Leg curl/sld/squat press wide high. 3x10/15/15
Leg ext 1’sec pause 4 sec down + normal reps/squat press low and close: 4x5+10/15
Smith lunge/squat press: 10LR/25
Done. Short and condensed and had a nasty pump that kept me from walking like a normal human. If a friend warns to lift this afternoon I may come back and do some power clean from hang. But we will see. C section this morning and laproscopic something. Lots of clinic yesterday
