Thursday
Gunna hit some iso shoulders and chest today…warming up on elliptical, and doing sets of abs in between sets. Doing lighter stuff today keep the heart rate up.
Flat db press
45s x 12
50s x 12
75s x 12
Light db shoulder press
45s x 12
50s x 13
Db Front raises
25s x 12
30s x 12
Db Lateral raises
25s x 12
25s x 10
Rear delt flys
25s x 12
30s x 10
Monday lets get it
Push day with warm up elliptical some light Db press
Bench
Bar x 12
135 x 8
225 x 5
275 x 3
295 x 3
305 x 2
315 x 1. Next bench session going right from 275 to 315.
Drop set to 225 x 12
Incline dbs
55s x 8
95s x 9
Starting to feel like my old self a little bit
95s x 4
Flat db flys super set with dips
30s x 12
35s x 12
Bw dips
x 10
x 10
Wednesday
Pull day
Deads
135 x 8
225 x 3
315 x 2
405 x 3
405 x 3
Lat pull downs
120 x 12
150 x 10
Curls
30s x 10
40s x 9
45s x 8
Nothing crazy today just wanted to get something in while having some time before wirk
Friday
Warm up with elliptical and flat dbs 2x10
Incline bench
Bar x 10
135 2x8
185 x 3
225 x 5
235 x 4
245 x 3
Drop to 225
225 x 5
Flat dbs
60s x 5
95s x 10
95s x 8
Db shoulder press
45s x 6
75s x 8
75s x 6
Front raises super set with tri push downs
Raises
25s x 10
30s x 10
Last set is 25s with front into side raises
25s x 6
Push downs
120 x 12
150 x 12
170 x 10
Really good workout and got done in about 55 mins. Feel great, definitely worked hard
Monday
I had a full week of workouts last week, 3 days I just didn’t post. Let’s get it this week
Push day starting with bench
Bar x 12
135 x 10
225 x 5
275 x 3
315 x 2
315 x 2
275 x 6
225 x 12
Db shoulder press
45s x 8
75s x 10
75s x 8
Incline dbs
50s x 5
95s x 7
95s x 6
Dips body weight
X 10
Thursday
Tuesday I got in and did a decent amount of cardio. Didn’t get in yesterday since my kid didn’t have day care but at it today with legs and deads
Deads
135 x 10
225 x 3
315 x 1
405 x 1
495 x 2
515 x 1
Hopefully I still got 545 in me I’d be disappointed if I didn’t
545 x 1 still got some strength in me nice to know
Leg curls
100 x 12
130 x 12
130 x 12
Leg ext
100 x 12
130 x 12
130 x 10
Friday getting some back and bis in today
Lat pull downs
120 x 14
135 x 12
150 x 10
Rows into shrugs
135 x 10
135 x 8
225 x 6
Rear delt flys
25s x 12
30s x 10
35s x 8
Hammer curls
25s x 12
40s x 8
45s x 5
GMonday starting with push day. Did a couple things for warming up before bench
Flat bench
Bar x 12
135 x 10
225 x 5
275 x 3
315 x 2
315 x 2
275 x 6
225 x 10
Incline dbs
50s x 6
95s x 8
95s x 6
Db shoulder press
40s x 8
75s x 8
75s x 8
Front raises superset with sides
25s x 10
30s x 8
Side raises
25s x 8
30s x 6
Monday
I had a full week of workouts last week just didn’t post… got push day today
Bench
135 2 x 10
225 x 5
275 x 2
315 x 3
My phone died but had a chest day
Wednesday
Back day
Lat pull downs
120 x 12
120 x 10
150 x 10
Bent over rows into shrugs
135 x 10
225 x 7
225 x 6
Curls
30s x 10
45s x 7
45s x 8
Rear delt flys
30s x 8
30s x8
25s x 8
Abs
Yo what’s up guys. Haven’t been posting because the WiFi in the gym has been down for a couple weeks and I don’t service since the place is like a dungeon. Still been hittin it good though
Wednesday
Hittin deads with legs
Deads
135 x 10
225 x 4
315 x 1
405 x 1
495 x 3
545x 2
545x 1
I feel like a manic for deads and squats same session
Squats
135 x 10
225 x 5
315 x 4
315 x 3
Seated calves
90 x 15
90 x 12
90 x 15
Abs i between calf sets
Had a real good chest day yesterday tryin to get in as much before holidays…everyone have a good thanksgiving
That is a killer dead and squat work out
Yea my legs felt it next day for sure lol
Monday let’s get it
Push day
Bench
Bar x 12
135 x 12, 10
225 x 10
275 x 5
275 x 5
295 x 2
Incline bench
50s x 10
95s x 7
95s x 6
Db shoulder press
50s x 10
75s x 6
Dumb bells feel hella heavy
60s x 8
BW dips
X 10
X 10
Abs in between sets
Wednesday
I’ve also been ina calorie deficit trying to lose some weight and really dialing in on my diet. I’ve cut alcohol out completely and even if it was just having a drink or two at most the night before, it makes a huge difference.
Pull day with abs in between most sets
Lat pull downs
120 x 12
120 x 12
150 x 12
150 x 10
Bent over rows into shrugs
135 x 8
225 x 5
225 x 8
Curls
30s x 10
40s x 10
40s x 10
Rear delt flys
25s x 10
30s x 10
I’ll be at the gym tomorrow for some legs but felt the need to post that after my workout yesterday I weighed myself and already down 6lbs. Momentum is through the roof !!
Friday woooo
Legs and deads
Deads
135 x 10
225 x 5
315 x 1
405 x 1
495 x 2
545 x 2
565 x 1 this one made me a lil dizzy 
Squats
135 x 6
225 x 3
275 x 1
315 x 5
365 x 2
Ouch
Standing calves on smith
90 x 13
180 x 10
180 x 10
Abs in
Monday
Weekends been kinda rough my daughter brought home some sickness with her from day care and passed it to me. I’m getting over it but still hitting this today
Flat dbs
55s x 14
55s x 12
90s x 10
90s x 10
Incline bench
Bar x 10
135 x 8
205 x 7
205 x 5
Db shoulder press
55s x 10
55s x 10
Tri push downs
120 x 12
150 x 12
I want to do more but my body is feeling rough
Wednesday finally getting over this sickness feeling much better than past couple days
Hittin some back and bis
Warm up of lat pull downs
120 2x12
150 1x10
150 1x10
Bent over rows
135 x 10
225 x 8
Row into shrugs
225 x 8
225 x 7
Curls
25s x 10
40s x 9
40s x 8
Rear delt fly’s
25s x 12
30s x 10
30s x
Abs in between flys
I been going in the sauna after my workouts for 10 mins if I have the time… what do y guys think is more beneficial sauna or steam room?
Thursday
Hitting abs and doing cardio today before big leg day tomorrow …