Friday time to die
Deads
135 x 10
225 x 5
315 x 1
405 x 1
495 x 1
Gunna go up to 585 today I think haven’t done it in a while. Eating less def takes a toll on my energy levels during workouts, obviously.
545 x 1
565 x 1
Squats
135 x 8
225 x 5
315 x 6
365 x 6
Monday
Push days let’s get itttt…warm up elliptical and cpl sets of flat dbs
Bench
Bar x 12
135 x 8
225 x 3
275 x 7
315 x 3
315 x 1
Incline dbs
55s x 8
95s x 8
95s x 6
Tri push downs
120 x 15
150 x 12
150 x
Shoulder Db press
55s x 8
55s x
Had to fly thru this I have to go get my kid from daycare guess she’s sick… still solid day though
Wednesday
Back an bis
Warm up with elliptical and some lat pull downs
Lat Pds
120 2 x 12
165 x 12
Row into shrugs
135 x 10
225 x 8
225 x 10
One legged hammer curls
25s x 15hh
35s x 10
These are tough, esp on my left knee it’s hard to not sway. They def add an extra element to curls though I like it
35s x 9
Rear delt flys
25s x 12
30s x 12
30s x 10
6x30 abs in between sets
Hammer strength row machine
90 ES x 15
135 es x 8
Thursday
Cardio day with just some light shoulder work and abs
Preparing for leg day tomorrow
Friday
Some cardio for warm up
Deads
135 x 8
225 x 5
315 x 1
405 x 1
495 x 1
545 x1
565 x 1 this went up gunna go up to 585
585 x 1
Got it up but might of tweaked my back a little bit
Squats
135 x 8
225 x 6
315 x 6
Probably just gunna work with this today.
315 x 1
Yea
Seated calves slow and controller
90 x 12
115 x 12
115 x 8
Abs
Tuesday
Didn’t get in yesterday. Seems like I’m getting sick every week now. Friday felt great and then Saturday woke up feeling like shit. Getting covid really messed up my immune system. Finally getting over it and feeling better today. Gunna keep it lighter today though not feeling 100%.
Push day
Bench
Bar x 12
135 x 10
135 x 8
225 x 10
225 x 10
Incline dbs
50s x 8
75s x 10
Feeling really weak at the moment
75s x 10
Flat db flys
30s x 12
30s x 12
35s x 10
Db shoulder press
50s x 12
65s x 10
65s x 10
Thursday
Gunna just kill myself today with deads squats idk as much as I can do since I’ll have a few days off
Squats
135 2x 10
225 x 5
315 x 5
365 x 5
365 x 3
Deads
135 x 6
Fuck my legs feel like jelly but also warm as fuck after squatting first
225 x 1
315 x 1
405 x 1
495 x 2
Once I got my legs back these are going up real good and fast.
545 x 1 went up real good but I’m gunna stop there still some other stuff I want to do.
Lat pull downs
120 x 10
150 x 10
150 x 10
One legged curls doing 5 or 6 on each leg
25s x 12
30s x 10
I’m spent ! What a workout though. Happy holidays everyone
Same to you, big fella. Hope the immune system kicks back in over the holidays
Thanks man. It’s all so abnormal to me because I use to be someone who would only get sick like MAYBE. Once a year… now I’m struggling all the time and I’m at my healthiest too.
Monday
Let’s get it. Felt a little sluggish getting here but now it’s on and warm ups are feelin good.
Warm ups with elliptical and cpl sets of flat dbs presses with 50s
Bench
Bar x 12
135 x 12
225 x 6
275 x 5
315 x 2
315 x 2
225 x 13
Incline dbs
75s x 6
95s x 7
95s x 6
Db shoulder press
45s x 8
65s x 10
65s x 6
Flat db flys
30s x 12
35s x 12
35s x 12
Front raises/ lateral raises
25s x 5/5
30s x 5/5
25s x 5/5
Gunna finish with a little cardio while I can
Wednesday
Hitting some back and bis today
Lat pull downs
120 2 x 12
135 1 x 12
Bent over rows into shrugs
135 x 10
225 x 7
225 x 8
Face pulls
80 x 15
80 x 15
100 x 15
One legged bicep curls
25s x 10
30s x 9
35s x 9
Rear delt flys
25s x 12
30s x 10
30s x 8
Doing sets of 20-30 abs in between flys
Monday
Friday got to the gym and thought it was gunna be open, it wasn’t. Let’s get it with a push day
Warm up on elliptical and 2x flat dbs
Bench
Bar x 12
135 x 10
225 x 5
275 x 5
315 x 3
315 x 2 this gets heavy quick. Eating less throughout makes such a difference.
225 x 10
Incline dbs
55s x 5
95s x 8
95s x 7
Incline Db flys with abs sets in between
30s x 12
35s x 12
35s x 10
Tri push downs super set w face pulls
120 x 15
150 x 15
150 x 5
Face pulls
80 x 15
90 x 15
100 x
Phew good workout, got thru this in just under an hour so the intensity and tempo was up there. feelin great
Wednesday
Hitting some legs today. Wanted to do back but my shoulders n shit are actually still sore from monday. Will hit legs today then Friday hit deads and back
Warm up on elliptical
Squats
135 2 x 10
225 x5
Legs are feelin extra jellloy today wooo
275 x 5
315 x 5
365 x 3
365 x 3
Friday hittin some back and bis today
Warm up some light lat pull downs and elliptical
Rows
135 x 10
225 x 8
275 x 6 shit is feeling heavy. Early workouts make me feel weak but only time I can get in here.
Rows into shrugs
225 x 6
One legged curls
25s x 10
35s x 10
40s x 8
35s x 7
Abs
X 30
X 20
X 25
X
Fuck man I feel great but I just don’t have the energy! Pisses me off
Monday push day !
Warm up with elliptical light flat dbs and incline flys
Bench
Bar x 15
135 x 10
225 x 5
275 x 8
275 x 6
295 x 4
Incline dbs
95s x 8
95s x 6
Do you guys think low test levels could be a reason for never having energy after beginning my workout? I mean I’ve been eating less than normal and I’m losing weight but fuck !
Db shoulder press
50s x 10
75s x 8
Face pulls
80x 20
100 x 15
Abs x 35, 25, 25
My weight is done to 292 which is some good progress considering I was at like 300+ a little over a month ago. Last time i was at this weight I was 295 after getting sick with covid but I put it back on within a month so I’m doing something right.
Leg day switching it up for the bitches
Wednesday
Squats
135 x 10
225 x 5
315 x 1
365 x 1
405 x 1 haven’t done this awhile
405 x 2
405 x 1
Leg curls
85 x 12
115 x 13
130 x 12
Leg ext
100x 12
115 x 13
130 x 12
Abs x 30, 25, 30
Friday
Back and bis day
Warm up on elliptical
Lat pull downs
120 2 x 15
150 x 10
Bent over rows into shrugs
135 x 10
225 x 7
225 x 5
Just rowing
225 x 8
One leg curls
25s x 10
35s x 10
40 x 6 little too much.
One more set of 35
35s x 8
Face pulls
80 x 15
100 x 15
90 x 15
Abs x 25, 20, 25
Hammer strength row
90 ES x 10
115 x 10
115 x 10
Saturday
Haven’t gotten one of these weekend workouts in in a while. Awesome. Hittin some deads today
Warm up with elliptical and some light leg curls and ext
Deads
135 1 x 10
225 1 x 5
315 x 1
405 x 1
495 x 3
495 x 2
Squats
135 x 10
225 x 5
315 x 1 everything going up nice. The deads before warm everything up good.
365 x 1
405 x 2 not impressed with my depth. It’s decent but guna drop to 365 for my last sets
365 x 3
These next are gunna be super setted
Leg curls
115 x 10
115 x 12
115 x 12
Leg ext
100 x 10
115 x 12
115 x 12
Legs are feeling pretty fucked up. Last thing is few sets of calves & abs
Couldn’t get in yest cause of holiday. We in here today tho
Monday push day
Warm up elliptical and couple sets of light dbs press/ flys
Bench
Bar x 12
135 x 10
225 x 5
275 x 5
275 x 5
225 x 10
Incline dbs
50s x 8
95s x 8
95s x 6
Incline db flys
30s x 10
30s x 12
35s x 10
Db shoulder press
50s x 10
60s x 8
60s x 7
Tri rope pulls
90 x 15
110 x 9
90 x 10
The top def adds a different motion than the sorta straight bar
Abs working up to 100 sets of 20/25
Finishing with a little cardio 7/10 min
Thursday
Backs bis abs
Warm up elliptical
Lat pull downs
105 4 x 12
Going light today. My front delt in my right shoulder been bothering the hell outta me.
Bent over rows
135 x 10
135 x 10
135 x 10
One legged curls
25s x 12
35s x 10
35s x 9
30s x 9
Rear delt flys
25s x 12
30s x 10
30s x 10
Abs 40, 30 , 25 , 20