Front
Back bi. 1/21/15
Wide grip Pulldown
170x10
190x10
210x9
Medium grip row
190 x12
210x10
230x9
Rope pull to chest
3x12
Pullover machine
3x12
Rack pull mid shin slow neg
225x3
315x3
405x3
455x3
405x3
DB shrug 3s hold/pull to chest
3x12/10
Bicep
7x10-12
Had to drive 2 hrs for half day of conferences. Got up normal time so I could drive and use the gym there before. Meant I could do rack pulls as written. They felt heavy back was heavily taxed by then. Oh well weak sauce. Back is quite tight now. Too to bottom. Biceps were good. Now a day of sitting good thing I walked. 4mi first
Legs 1/22/15
Leg curl/leg ext/reverse lunge
3x20/20/12LR
Ab/adBuctor/goblet squat
3x12/15/15
Bulgarian split squat
3x12
Sld
2x12
Lots of longer stretching in reps and slow and controlled. Some very slow negs and pauses. Had my hr nice and high with the Tri sets legs were not allowing proper walking for a bit after. Love it
Chest shoulder 1/23/15
Low incline DB press no lockout
85x12
95x12
100x10
90x11
Low to high cable cross
3x12 short rest
Cybex plate Hs incline
+100x3x8 1min rest
Stretch machine fly
3x12 stretch on each rep and 20s after each set
Rear delt reverse cable cross
5x15
Lateral
3x12
2x20
Tri
6x12
Done. Chest was very pumped each exercise worked very well. Which does not always happen. Makes me happy. Lots of stretch reps and that hopefully will help open my chest up more. It’s too tight. Neds more mobility. Food is going well gaining some weight this week sitting near. 4500 cal
Even though the lighting is just awful in those last pics, you’re lookin pretty awesome dude. Definitely making progress
[quote]G1579 wrote:
Even though the lighting is just awful in those last pics, you’re lookin pretty awesome dude. Definitely making progress[/quote]
Thanks man. Ghost white with a lovely amount of light and what not. John is my eyes so i trust him. Feel fatter than i like to be but maybe not
Back 1/24/15 pump
Face pull to eye/chest/underhand
3x8/10/12
just love the full upper back pump
V neutral row
4x12
felt amazing after that first tri set
Reverse pulldown/Straight arm pulldown
3x12/12
Assisted pullup slow and strict hard contraction and deep stretch
3x8
DB shrug/Cable shrug
2x12/14
Back ext
3x20
Bicep
6x12
Pretty good workout today. Love working back. I still cant beleive in HS i wouldnt work back. Its the best muscle group to work. So many angles and exercises to use. Everything felt pretty good. Good mmc not a ton of weight moved but lots of TUT holds and stretches. Did some mobility work after some walking as well
Arms 1/25/15
Really short workout here today other than walking which i dont count as a workout. Did 4 mi today
Rope pressdown/Preacher curl both with stretched partials
4x10+8/10+8
Machine dip/Standing high cable curl
4x15/12
Overhead ext/incline curl
4x12/10
That was it. 3 supersets and 4 sets of each. Decent amount of work but short amount of time and my arms felt like they were gonna split. Kinda uncomfortable how pumped they were. Not a fan but got it all done.
1/26/15
Legs week 9
Knee caused some reworking. This would of been a cool workout if I could used all exercises
Adductor
3x10
Hip thruster. Supposed to be a glute machine I don’t have.
185x10
225x10
245x8, 8
1s holds all reps
Leg press
Up to a top set of. 10 @80% max. Knee said fuck you.
Smith hack knee was pissed by 2cd set
3x12
Reverse lunge
3x10LR
Leg curl/leg ext 2s hold/goblet squat
3x15/10/15
Sld
1x12
Last one was more for some weighted stretching than anything. Hamstring were rocked from the Tri set. Gonna have to do mostly circuits and giant sets for legs I think while my knee decides to heal. Cals are now at. 5k and 680 cals. Well over. 20cal per lb bw lol. John said I am a freak. Not very nice. Weight is coming up though. 216 now. Luckily cutting down after this won’t be bad.
1/27/15
Chest shoulder
Flat neutral DB press
85x8
90x8
95x8
Decline smith weight per side
+1p+50x6
+1p+60x6
+2p+25x6 drop +1p+50x7 drop +1p+25x8
Incline DB
75x15
70x13
65x14
Fly machine
3x12 last set. 2 8s holds
Rear delt cable x
5x15-20
Hybrid lateral/press
3x10/10
Tri
1 quad set 2x
Workout was great. Chest felt awesome. Not a huge fan of the neutral press but gave it a shot anyways. Shoulder were toast and arms felt like they might pop. Gonna keep these short unless there are questions or activity. Happy to talk more but have other stuff do if not.
1/28/15
Back
DB row 2s stretch 2s neg
100 x10, 10, 10
Semi supinated row
3x10
Rope pull leaned back to chest
3x12
Straight arm Pulldown
3x12. Two drops last two sets
Wide Assisted pull-up 3s neg
3x8
Banded extension
3x20
Bi
6x10-12
Liked this workout as well. The exercises are in such a good order to work the back top to bottom optimally. Full back pump. Really hoping some thickness comes through.
Nice work! But fruit loops?? Yuck 
[quote]coyotegal wrote:
Nice work! But fruit loops?? Yuck ;)[/quote]
It is true that Fruit Loops are, of the cereals available, a terrible, terrible choice.
[quote]coyotegal wrote:
Nice work! But fruit loops?? Yuck ;)[/quote]
Lol they aren’t my fav but they are what JM has in the diet plan and I am too lazy to find another cereal to match the macros.
By far my fav are PB toast crunch and Reese’s puffs. Lazy ness gets the best of me
More moving lol so been nice and busy. Getting wedding stuff going and got my first two training clients
1/29 legs
Just pump and trying to find things to do that don’t aggravate my injuries too much.
Leg curl/leg ext/wide smith squat
4x15/15/8
Adductor/Bulgarian split squat
3x20/15
SDL
2x20
Done. Did some medium intensity intervals with a higher resistance. Was moving this day as well. So busy day. Legs felt ok. Went through a bunch of iterations of lunges and leg press and squats to find anything that felt ok. Gonna be an ass pain to keep working around this stuff. Oh well keep pushing. No big deal not major injuries
1/30
Chest shoulder Tri
Workout with my fiancé today and tomorrow
HS incline with mini bands
1p x10
1+25x10
1+35x10
2p x8,8
DB flat. 100x12.
Incline db
100x8
90x10
Fly machine
3x12
Incline cable fly
4x15
Rear delt machine
30, 20, 15 drop 15, 15 drop 15 drop 12
Lateral partial
35 drop 25 drop 17
25 drop 15
Lateral machine/press
2x15/8
Overhead ext
4x12
Dip 3s neg
3x10
Fun workout. Rear delts were on fire with that rep scheme and drop sets. Shoulders were fairly none functional by the end. Chest was also worked well. Was gonna do some incline barbell today but ppl were in the way but that’s ok just adapt many other things to do. Fiance worked to a 75x5 push press not horrible her first time working them not in a complex. She did a some of sets of 12 before at 45 and 55 it lol. Holding steady at almost 217 now. We will see what john has to say tomorrow
[quote]ryanbCXG wrote:
Front [/quote]
It may just be the angle of the pictures, but do you have one shoulder that sits markedly higher than the other? My right shoulder does the same thing, do you do anything for it or just kinda live with it?
[quote]kollak95 wrote:
[quote]ryanbCXG wrote:
Front [/quote]
It may just be the angle of the pictures, but do you have one shoulder that sits markedly higher than the other? My right shoulder does the same thing, do you do anything for it or just kinda live with it?[/quote]
I think so. I Honeslty don’t notice it until I take pics. Could be angle some too but I wouldn’t doubt it’s messed up. I have a retard body
1/31
Back
Pullup/dead
Bw/315x10/6
Bw/405x10/5
Bw/455x10/3, 10/2
Reverse Pulldown/smith dead row/high row band
3x12/8/15
Rope pull to chest
3 single drop sets
Smith shrug/DB shrug
2x20/15
Bi
6x10-12
Good workout was with a friend and fiance. Deads weren’t strong but wrecked my back so that’s the part that’s good. Lats were fried after that super set. The rest just added a full back pump. Very very nice. Celebrating fiances bday today
2/2/15
Legs
Leg curl
4x8 drop and ISO hold
Adductor
3x15
Bulgarian split squat/goblet squat
4x12/12
Leg ext 3s neg/leg press.
3x12/12
Done. Looks short but was brutal. Lots of sweat lots of pain in a good way though still couldn’t squat. Sucks. This leg press is a diff angle and I can actually do it. That’s nice.
John is crazy and now wants me eating a table spoon of PB every hour I am awake after my workout. That will be 10-12 tbl easy. So that will make me hit 6-6300k calories lol
Chest/shoulder
Cybex plate incline 1s squeeze no lockout
2+25x8
3x8,8
Low incline smith 2s pause 1st two sets
1+25x6
1+35x6
1+50x6
1+55x6 drop 1+25x8
Low to high cable cross/fly machine/dip assisted
2x12/12/10
Rear lateral
20, 10+5+5+4+4+2. Death. 15s rest in those pluses. The 10 was a hard 10
Lateral seated
4x12
Tricep
5x12
Workout was started at 430 God this pediatric inpatient is gonna kill me each day 6-6 leaves little time to study eat and workout. Tack on insomnia and I’m on fumes
Back bi
Nice and early again
Cybex pulldown/Supinated band pulldown
3x12/10
Rope pull overhnad to chest/underhand rope to navel/stretcher/band high row
3x10/8/10/15
Db pullover
3x12
Straight arm pulldown
2x15
Bi
6x10-12
These early mornings. Most likely wont go in early tomorrow i will be on call so i will be at the hospital for 16 hours anyways and food will be a mess. It will be ok to drop a pump workout. This workout was fun. Love giant sets and supersets. Allows so much work done in a nice short amount of time