Haha well that’ll be a weekend project. I’ll tag you
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~obligatory warm up~
BTN press 5x5
failed on my last set
Bb row 3x10-12
Bw row x 3 sets
Triceps and biceps
Hyperextension to finish
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Incline press 5x5
Guioteen press 4x12
Banded push-ups superset with band pull apart x 3 sets
Tricep push down x 2 sets
Tricep ext x 2 sets
Rear delt x 2 sets
Ab wheel x 30 reps
Hyperextension x 30 reps
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Cardio ~ treadmill ruck x 30 min
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Treadmill ruck x 10 min
Running intervals x 10 min
Barbell row 5x5
Body weight rows ss w./ upright row x 4 sets
Hyperextension x 35 reps
Biceps and forearms to finish
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happy cake day
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Thanks man!
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I have a hiking date today. The loop we picked is 5kms more or less, so that’ll be fun. Hopefully…it’s also a first date lol.
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Ok so first off the hiking date went really well. We did our 5 k loop, had lunch and decided to go hit a 3 k as well…so 8kms total. I matched with this woman online, and for the most part the only pictures we have seen of each other is our faces…but she knew I lifted and stuff. Well within the first min of meeting she says “wow you are a lot more muscular than I realized you would be” and then throughout our date she was giving me compliments on my build basically. Talk about an ego boost! Can’t complain about that.
I didn’t train last night…had a big mix up with work and it was just a weird situation and I just wound up not training as a result. And then from today through the week and probably bleeding into next week as well I’ll be working a couple towns over. I’ll be back every night but still…long days are ahead of me so I’m thinking that I’ll focus mainly on getting the my main lifts done even if that means that I literally just do one lift a day. So tonight the focus would be getting my bench work in, then I also have to get in some overheads, dead’s and squats through the week. What the weekend will bring we will see. But that’s the plan anyways!
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So my week has been a bit of a shit show as far as work goes…didn’t manage getting in any training until last night. So last night was benching and I did something different than what I should have done and it kinda sucked as a result. Oh well…at least I still trained. I know for a fact that I’ll be done work a little bit early today so I’ll make sure to get in a really good session and “redeem” myself sort of. And I’m thinking that I’m gonna try to get in some strongman stuff this weekend. I have seriously been neglecting that side of things for a while and I need to get into it again…I may not be able to do a ton of stuff that way but I can pull my sled in a few different ways and I can flip my tire, and I figure I can bring my barbell outside and do a little something that way too.
Speaking of…I’m wanting to put together some sand bags…
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Hell yeah! Excellent training tool to have at the ready.
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I found some bags on Amazon that seem decent…I’ll probably go after those I think
Quick workout before bed
Poundstone curls
Lateral raises x 100
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Incline bench x 4 sets
Flat bench x 4 sets
Extended rom push-ups x 2 sets
Tricep ext x 5 sets
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Rdl 5x5x245lbs
Bb row 4x10
Body weight row x 3 sets
Feet elevated hip thrust x 2 sets
Hyperextension x 2 sets
Ab wheel x 40 reps
Wrist curls x 65 reps
Heavy bag freestyle x 4 rounds
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Last week was a real good week of training…got plenty of work in and it felt like I was moving forward for sure. I’m gonna try to keep this momentum going…I took the weekend off and was out of town but now it’s Monday…so after work we’ll get ourselves underway once again.
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Tricep push down 4x20
Cross body tricep extension 3x12
Bw ext. ss close grip push up 3 sets
Overhead ext 3x10
Bb curl 4 sets (final set is drop)
Reverse grip curls x 3 sets
Concentration curl x 2 sets
Immediately after workout I got this picture…got a really good pump today…actually the best arm pump I have had in a while. I can’t pose worth a damn though haha
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looking jacked. nice work.
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Thank you bro 
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