Anytime's Father and Son Workout Log

Monday
press
125 x 3
140 x 3
160 x 3------missed! i busted my ass at work Sunday, think it effected this workout.

Db shoulder press
50 x 10
60 x 10
2 sets

HS lateral raise & Lat pulldown
30 x 10--------------120 x 10
2 sets

Y,T,I’s & pull aparts
12 x 60----10-20 reps
2 sets

took it easy today, work beat me down. took a set off each exercise.

Tuesday

KB cleans
30 x 10
3 sets

Deads
280 x 3
320 x 3
360 x 3
185 x 10
3 sets

Chins
bw x 10
3 sets

hanging leg raises
bw x 20
3 sets

decline situps and twists
bw x 20
3 sets

Wednesday
Bench
175 x 3
195 x 3
220 x 3

Db press
70 x 10
3 sets

HS incline & single arm cable rows
45 x 10-------50 x 10

dips/pushups & chins
bw x 20-----------bw x 12-15
3 sets

Thursday
Squat week 2
195 x 3
230 x 3
260 x 3

F.squat
135 x 5
155 x 5
175 x 5

seated hammer curl & overhead ext
30 x 20--------------------15 x 20
4 sets

Monday
Press
135 x 5
150 x 3
170 x 1

Db shoulder press
60 x 10
3 sets

Lat pulldown & HS lateral raises
120 x 10---------25 x 10
3 sets

Y,T,I’s & Band pull aprts
12 x 60------band x 15-20
3 sets

forgot to mention i missed the 170 x 1 on press. going to drop the training max and focus on breaking PR’s till i get back to 170.

Tuesday
KB cleans
40 x 10
3 sets

Deads
300 x 5
340 x 3
380 x 1
185 x 10 & chinups
3 sets

Ab circuit
bw x 60
3 sets

Nov 7th Deads week 3

Deads
135x20
225x10
315x5
365x3
415x7 from 415x3 4 wks ago

Db Row
75x3x20

Pull down
150x3x20 Strict

DB shrug---------Rear lateral machine
x a bunch

Nov 8th Bench week 3
Bench
135x20
225x10
245x5
265x5
285x5
305x4 from 305x2 4wks ago

BB incline
120s x 5 ( no spotter, 45 degree by mistake, ment 30 degreee )
30’ x 100s x 9
30’ x 90s x 11
30’ x 80s x 10

low to high cable cross---------------------Dips
40x25-----------------------------------------mex20
40x25------------------------------------------mex22

converging chest press x a bunch

Nov 10th Squat week 3
Squat
135x20
225x10
245x5
265x5
285x3
315x6 last time 4wks ago 315x4

Sumo squat ( real wide ) – back n forth – skier’s Squat ( real narrow )
225x10 – sumo
225x10 – ski
225x10 --sumo
225x10 --ski
225x10 --sumo
225x10 --ski

I’m typing this Monday morning after doing this workout last Thurs and I’m still sore in my Ham n ass, and as we know it’s all about the Ham n Ass

Fri Nov 11 Incline week 3
Incl;ine ( these are done narrow, elbows tucked, touching colar bone–Delts Baby )
135x20
155x10
185x5
205x5
235x3 last time 235x3, just matched last rep count, came down funny on first rep was lucky to get 3

Seated DB shoulder press ( short 90’ bench )
50x15
70x10
80x9 couple cheater’s
60 x a bunch of pump reps

cable side laterals wearing ankle straps as wrist straps/ harnesses
5x a bunch, doing drop sets and shit

facedown incline Y-T-Is ----------------------- cablle front raise’s
4 x a bunch

Fucked around with some bands and went home, shoulder’s all blowed up like basket ballz

Monday Nov.14
Press week 1
100 x 5
115 x 5
135 x 5+ (8)

DB shoulder press
60 x 10
3 sets

Lat pulldown & HS lateral raises
120 x 10---------25 x 10
3 sets

Y,T,I’s & pull aparts
10 x 50----15-20 reps
3 sets

had to drop my Press 5,3,1 max and take another run at 170 x 1. now im focusing on breaking PR’s for my press as i come back up.

Tuesday
KB upright rows
50 x 10
3 sets

Deads week 1
275 x 5
315 x 5
350 x 5
185 x 10
185 x 10
185 x 10

Chins
bw x 10
3 sets

hanging leg raises
bw x 20
3 sets

ab wheel
bw x 10
3 sets

Wednesday
Bench week 1
165 x 5
185 x 5
205 x 5

Floor press & band pull a parts
55 x 10---------30 reps
3 sets

HS incline & single arm cable rows
45 x 10---------50 x 12
3 sets

Db curls & tricep press down
35 x 10-----130 x 12
3 sets

BB 21’s & DB skull crushers
65 x 21-----20 x 20
3 sets

looking to put an inch on my arms this year, since they are legging behind the rest of my body parts. adding arms at the end of all my upper body days and a little on Friday.

Our shoulder workouts aren’t looking that dofferent, and 135x8 on standing press is getting pretty strong holy fuck !
Gotta love the Y-T-Is when I tried them the first time I was mad at myself for not trying them sooner hahah, great fucking exercise for putting size on rear delts, upper back, and for shoulder health as well.
Lastly how do you do your DB shoulder presses, are they done standing as well, or seated like moi, also I tend to use a neautral grip at the bottom and do a quarter twist as I press up

Looking good Later !

Thursday
squat week 1
185 x 5
220 x 5
250 x 4
135 x 20

leg ext & leg curl
60 x 20 ----25 x 10
3 sets

decline situp and twists
bw x 15-20 & 10
3 sets

Cycling Bike
5 mins hard

added in the Cycling bike at the end for a good pump and common! have you ever seen a cyclist that didnt have nice quads.

And Thanks old man!
looking to break 185 x 1 before the end of the year!
I do my Db shoulder presses seated. yeah, started to get little pains in my right shoulder, might have to start doing more natural palms in grip.

Monday
Press week 2
105 x 3
120 x 3
135 x 3+ (8)

plate raises & band pull a parts
25 x 25 -------- 25 reps
4 sets

Lat pulldown & HS lateral raises
120 x 10---------20 x 10
3 sets

incline curls & overhead ext
20 x 12---------50 x 10
3 sets

seated hammer curls & single arm overhead ext
30 x 20---------------------20 x 10
3 sets

Tuesday
KB upright rows…like Power Cleans without the catch. They warm up my lower and upper back.
30 x 10
30 x 10
50 x 10

Deads week 2
290 x 3
330 x 3
370 x 3
185 x 10
185 x 10
185 x 10

Hanging leg raises & twists
bw x 10 -----------------bw x 10
3 sets

Decline sit ups & twists
bw x 10------------bw x 10
3 sets

Wednesday
Bench week 2
170 x 3
205 x 3
225 x 3

Floor press & pull a parts
55 x 10---------30 reps
3 sets

HS incline & single arm cable rows
45 x 10--------60 x 10 5 sec hold on last rep
3 sets

cable curls & Rope ext
80 x 15-20----60 x 20
3 sets

DB curls & close grip/triangle push ups
ran the rack-----95 x 10/ bw x 20
3 sets