So redeemed today’s workout attempt by going to my buddies gym and doing a full body session with him. Did a lot of new stuff and got in a hreat full body workout and feel good.
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Call week is almost over. One more night!! Been eating like absolute trash and not working out.
Got home at 7am this morning and did a quick arms and upper back workout. When I woke up I hit legs. Squats have gone backwards pain wise. Not doing anything for a week has taken its toll on my hips.
Tried good mornings for the first time. They kill my lower back, in a bad way. Looks like RDLS from now on.
Really losing motivation to workout in my home gym. I think I’ll be venturing out for a while to play with machines. Just gotta work up the courage lol
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So I went to a commercial gym today! Fairly small but a decent amount of machines.
The benches and bars absolutely sucked balls. Bench was super slippery and how the upright arms were you had to break your shoulders to unrack.
Kept everything fairly light because I was scared 
Bench
Worked up to
225 x 5
225 x 5
225 x 4
Dumbbell incline
Worked up to 3 sets of 10 using 70’s. Really wanted to see how heavy I could go but I was skeered an just played it safe.
Chest press machine!
Used a neutral grip, worked up to 100 on the stack. First time using the machine. Kinda weird
Cable flys!
I love these. Kept the weight under 50 per side and did multiple sets with the cables set high, middle, and low. Great pump!
It was starting to get crowded so I left after that. I wasn’t even the smallest or weakest guy there either!!! Woot woot.
Walked around and checked out different machines. They have some really cool stuff. I think I’ll do leg day there too. They have a leg press machine and I’ve always wanted to try that.
I also put away all my weights, that I found just laying around everywhere. Felt like a super hero.
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Welcome to the world of commercial gyms. If they are anything like the gyms down here they will get smith machines and sissy squat stands to replace the bent barbells 
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They do have more Smith machines than benches lol. I’ve been spoiled on the bench and bars I have.
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First back day at commercial gym, solid meh.
Neutral grip pull ups with short rest
12
10
6
BOR’s
135 x 12
225 x 10
225 x 10
225 x 10
Had to keep the reps fault strict because their bars spin like craaaaazy, very odd.
Seated/chest supported row machine
4 sets of 10 at 195lbs neutral grip
3 sets of 10 at 195lbs pronated grip
Lat pull down wide grip
Few sets going slow and focusing on my back
Lat pull down super narrow neutral grip thing
Few sets really trying to hit lower lats. Some how ended up with a chest pump.
Seated rear delt fly machine
Quite a few sets. Started off light getting a decent pump then ramped up the weight and intensity.
Cable face pulls with rope attachment
Few sets
I was gonna run a mile on the treadmill but chickened out.
Pros to today’s commercial gym session:
Rear delt machine is really cool.
I LOVE the chest supported row machine.
CONS:
Fuck those bars
Didn’t get quite the back pump I wanted
No low cable row machine.
Actually now that I’m writing this I totes could have used the cable tower thingy (name escapes me at the moment).
Tomorrow is leg day!!! I can’t wait to use the leg press, adductor and abductor machines!!! So stoked about those.
Also worth noting my food is way off the rails. I’m down 10 pounds right now 
. Gotta up my meal prep game
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Its a cool thing to miss a couple meals and be down 10 pounds!!! I am not quite there but some day.
This is the correct name
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Cable cross over! Just hit me lol.
I can lose weight and gain weight stupid fast. Obviously gaining is just fat. It’s a blessing and a curse. If I don’t stay on top of my food (which I haven’t) it runs wild.
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Leg day!!!
Leg press machine!
Worked up to 240lbs of weights on the machine and then pumped out some reps. No Facebook reps either. Went as deep as I could then a 1/2” more.
Got 7 sets in. Short rests and almost to failure each set.
Leg extension / leg curl SS
No rest, get up and sit right back down on the other machine beside it.
6 sets each
Adductor / abductor superset
Same as other, machines where right next to each other. 4 sets each
Seat calf raises
2 45’s on the machine.
4 sets to failure.
I walked into the gym at the same time as another guy. I finished my whole workout before he finished his first exercise (bench). And it’s not like it took him a while to work up to his working weight (185ish). I found that amusing. He also has a bb . Com shirt on
Horrible lighting in the tanning bed changing room but I was too Embarrassed to pose in front of a gym mirror. Hard to tell but calves, shins, and quads got some visible veins!
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Shoulder day!
Walked into the gym at 1:09 and walked out at 1:44 lol. Needless to say not much time spent waiting around.
OHP BTN
135 x 10
135 x 7
135 x 6
DB OHP
55’s x 10
55’s x 10
55’s x 10
Neutral grip OHP machine
Tons of set of 5. Worked up to 160 one plate on the stack at a time and then a few sets of 5 at 160
Machine rear delt flys
Freaking hammered these today 5+ sets
Machine lateral raises.
I really tried to like these as I was really excited about them, not only was I too wide to fit in the thing but it was super painful for my left shoulder.
Dumbbell lateral raises
Sets of 10 working up to 30’s, then back to 25’s for 3 sets to failure.
Feelin kinda depressed. Idk if it’s just the added weight but I look and feel so much smaller (smaller than normal). Wide even said shoulders don’t seem as big 
. I really love doing this 6 day bro split, hopefully I’ll get dem gainz.
Unfortunately I’m going back to the meal that started it all. It absolutely turns my stomach thinking about eating this, but I know last time I ate like this it was gain city.
300g cooked weight chicken breast, sketti, and sweet potatoes. This is enough for 4 days. 2 boxes a day. I also eat a breakfast and dinner on top of this.
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International bro day
Did triceps first then bi’s. I really like swapping back and forth but everything was too spread out.
Started with tricep pull downs using 2 different attachments. Very light and high reps just to get a good pump and get the elbows warmed up.
Dips
Did a couple sets body weight, then a couple more sets to failure using the little girly weighted knee rest to help.
V tricep push downs SS with straight bar push down
Slowly worked my way up to 110, did a few sets there and then a couple shorter sets above that, don’t remember the weight.
Seated dip machine
This thing was pretty cool. Kinda finicky to get it to not hot your chest hard though.
4-5 sets to failure with 120ish pounds.
Tricep cable extensions
Did rope and straight bar. Hard for me to get a good mind muscle connection on these but did them anyway.
Cable curls
Low weight high reps. One set to failure just getting a good pump.
Bicep curl machine!
Been looking forward to this machine all week and it did not disappoint! Absolutely destroyed my biceps. Worked up to 100lbs then did one massive drop set back to 30lbs then did some partials at 30 to finish it out.
Dumbbell hammer curls
Slow and strict, started at 10’s, went to 35’s, then back down to 10’s with sub 30 second rests. Crazy good pump!
Ab machine
You put your knees on this roller plat form and basically do crunches bringing your knees to your chest. It had probably 20lbs worth of plates added to it (already there and too lazy to remove it)
One set to failure
Seated calf raises
While warming up with one plate I got a massive ab cramp. Locked up, kinda just sat there stuck in pain trying to figure out what I was going to do . Managed to get it racked and decided I was done
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Seal stretch, lie on your stomach and push your upper body up while keeping your hips glued to the floor to get a deep stretch in your abs. Will stop the cramp immediately,
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Are those boiled chicken breasts?
Nope. Baked with zero seasoning. So bland. So horrible. I hate chicken.
Any reason for the lack of seasoning? I find the combination of salt, pepper, chili powder, chipotle powder and cumin really good.
For me, doesn’t matter what I put on it. After it’s not “fresh” it all taste like shit.
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Chest day!
DB flat bench
Incline hammer bench machine thing
Chest press machine
Machine flys
And something else but I just can’t remember. Everything got ATLEAST 4 sets. Went heavy and super aggressive with very short rest. Whole workout took 35 minutes.
Got to see my first gym slut!!! I was so excited!!!
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Epic back day. And only 24 minutes Total in the gym
Pull ups
10
8
Switch to neutral grip
10
7
Land mine rows with chopper handle bar things
5 sets of 10-12 with 2 45’s
I LOVED these. You can go soooooo damn deep and it feels amazing
Seated/chest supported row
3 sets to failure pronated
3 sets to failure neutral
Machine rear delt flys
4 sets to failure
Cable face pulls
4 sets to failure
Lat PD
Wide grip 2 sets to failure
Neutral narrow grip 1 set to failure
Dumbbell Y raise (30* incline on stomach)
3 sets to failure
Lateral raises
1 set to failure
A couple of those were super setted with no rest.
Intensity was through the roof. I just hope these aren’t turning into glorified pump sessions with no real muscle building going on 
I’m trying to move heavy weight and keep the intensity high. Hopefully that’s good enough.
Anybody have any thoughts on my first week in the commercial gym? @jackolee I know you’re a legit BB’er and that’s what I want to look like. Does this look like too little?
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