Sunday
Squats
205x5
225x5
250x12
Decline bench
155x 12,12,12,12,18
Machine fly
90x 12,12,12
DB rear delt fly
15x 20,20,21
Lateral raise
20x 12,12,12
Skull crusher
90x 8,8,8,8
Monday
Glute ham raise
Bwx12
10x12
25x8
25x8
BB row
185x8
205x6
215x6
215x8
Lat pulldown
140x12
150x12
160x12
170x12
Reverse hyper
50x 12,12,12
BB curl
60x 12,12,12,12
Leg raise
4x15
Wednesday
Squats
205x 10,12,12,12,17
Leg extensions
50x 12,12,12
Bench press
190x5
215x5
245x7
OHP
95x10
105x10
105x10
Cable press down
80x 15,15,15,15
Quaddamn good workout. Weight has been pretty steady for last two weeks. Probably will add some more cals next week.
Thursday
Pulls
315x3,3,5
Chins
5x10
Cable row
80x15,15,20
BB shrug
205x10
225x8
225x8
3 sec hold on each rep
Hammer curls
32.5x 10,10,10,10
Ab wheel
4x15
Friday
Hill sprints x 10
Rented a house boat with some friends for the holiday weekend. haven’t seen the boat yet, but I doubt it’s got a squat rack. taking the next few days off.
Monday
Squats
215x3
240x3
260x10
Decline bench
175x 10,10,10,10,12
Machine fly
80x12,12,12
DB rear delt fly
15x17,17,20
Lateral raise
20x 11,11,13
Skull crusher
90x8,8,8,8
Felt pretty weak and tired today. Probably because I slept on an inflatable raft for the last three nights. Also cut the bottom of my foot on a rock this weekend so that made squats tough. All things considered, this workout could have gone a lot worse.
Tuesday
Glute ham raise
BWx12
10x10
25x8
25x8
BB Row
185x8
205x7
215x6
225x6
Lat Pulldown
150x10
160x10
170x10
180X10
Reverse Hyper
50x12,12,12
BB Curl
60x12,12,12,12
Leg Raise
4x15
Added 40g more carbs to post workout meal.
Photo from this weekend. Still feeling a little beat up. guess i am getting old.
Wednesday
12 sec sprints x10
Thursday
Squats
205x10
205x12
205x12
205x12
205x20
Leg extensions
50x12,12,12
Bench press
210x3
235x3
260x4
OHP
95x10
105x10
110x10
Cable press down
80x15,15,15,15
Friday
Pulls
315x3
335x3
355x6
Chins
5x10
Cable row
90x12
100x12
100x12
100x11
BB shrugs
225x8,8,8
Hammer curls
32.5x10,10,10,10
Cable crunch
4x15
Sunday
Squats
225x5
250x3
275x6
Decline bench press
175x10,10,10,12,17
Machine fly
90x12,12,12
DB rear delt fly
15x20,20,20
Lateral raise
20x12,12,15
Skull crusher
90x8,8,8,10
Disappointed with squats today. Can’t think of any specific reasons, some days you just don’t have it. Upper body felt great though.
Monday
Glute ham raise
Bwx12
10x12
25x8
25x10
BB row
185x8
205x7
215x6
215x8
Stretchers
100x12,12,12,12
Reverse hyper
70x12,12,12
BB curl
60x12,12,12,13
Leg raise
4x15
Tuesday
Sprints x 10
Wednesday
Squats
205x10,12,12,12,20
Leg extensions
50x12,12,12
Bench press
220x5
250x3
275x2
OHP
95x10
105x10
115x10
Cable press down
80x15,15,15,15
Thursday
Started working up on deadlift and lower back felt terrible. Played it safe and stopped before any challenging weight
Chins
5x10
Cable row
90x12,12,15
100x15
Shrugs
225x8,8,8
Hammer curls
32.5x10,10,10,10
Ab wheel
4x15
Sunday
Squats
215x5
235x5
260x10
Incline bench press
185x10,10,12,12,15
Machine fly
100x12,12,12
DB rear delt fly
17.5x15,15,17
Lateral raise
20x12,12,14
Skull crusher
90x10,10,10,9
Gym was absolutely empty tonight because niners are playing. Could have done each set on a different rack.
[quote]broyourmybro wrote:
Gym was absolutely empty tonight because niners are playing. Could have done each set on a different rack. [/quote]
rofl
Thanks for stopping in csulli. Awesome work in your log dude.
Monday
sprints x 10
I usually sprint 10-12 seconds, which I’m guessing is about 80-90 yards, and then walk back and repeat. Today I upped the intensity of the return trip. Really winded today.
Had some friends over to celebrate my bday. we watched MNF - FLY EAGLES FLY - and my diet was less than on point.
Tuesday
Glute ham raise
Bwx12
25x8,8,8
BB row
205x8
215x6
225x6
225x6
Stretchers
100x12,12,12,12
Reverse hyper
70x12,12,12
BB curl
60x12,12,12,12
Leg raise
4x15
Wednesday
Bench press
200x5
225x5
255x5
OHP
105x10
110x10
115x10
Cable press down
90x15,15,15,15
Squats
205x12,12,12,12,15
Leg extensions
50x12,12,12
Got to the gym way late tonight because of long night at work. Tried to get in and out quick so kept the rest times pretty short. Squats got me breathing hard.