Friday
Monday messed up the schedule this week so going twice in a row, let’s get it and finish the week with a leg day
Warm up with elliptical and leg curls & ext
Squats
135 2 x 10
225 x 6
275 x 1
315 x 8 going for higher reps of this then will finish with a set or two of 365
315 x 6
365 x 3
Last set still wanna get some deads in before I die
365 x 1 ……
Deads
135 x 6
225 x 1
315 x 1
405 x 1
495 x 3 my legs are feelin rough
Good workout I think That’ll do it for today.
Monday push day let’s fuck it up
Bench
Bar x 12
135 2 x 10
225 x 5
275 x 6
295 x 3
295 x 2
Drop set to 225
225 x 10
Incline dbs
50s x 6
95s x 6
95s x 6
Dam these are feelin weak today! Still some good reps though
Db shoulder press
50s x 10
65s x 6 1/2 man usually these go up nice. I know it’s because I’m in a calorie deficit but dam! It’s discouraging just because I know this should be easy
65s x 6 1/2 again
Front raises with super set lateral raises
25s x 10
25s x 8
Lateral raises
25 s x 8
25s x 8
Flat db flys
30s x 10
35s x 10
Abs
x 33
x 23
Tuesday
Hittin some legs today
Warm up on elliptical and couple light sets of leg curls and leg ext
Squats
135 x 10,8
225 x 5
315 x 6
365 x 3 gunna see what I can get done with triples today
385 x 3
385 x 1
Dropped to 315 right after
315 x 3
Doing these next 3 as a circuit
Seated calves
45 es x 15
45 es x 15
70 es x 10
Leg ext
100 x 12
115 x 12
115 x 12
Leg curls
115 x 12
130 x 12
130 x 12
Let’s goo good leg day. Didn’t deadlift today only because it’s only Tuesday and will probably do back and bis on Thursday with deads. End of workout weight 289. Fuckin progress
How tall are you? Where did you start on the cut weight wise and where are you trying to get? I’m a pretty similar weight, been floating around 290 for about a 1.5 years.
I’m just about 6’3, and I’d say it’s only been a couple of REAL months now.I want to get down to at least 280ish. Really trying to lower my bf% Probably not as fast as it should be but it’s still something
What are you trying to get down to?
Currently not trying, plan for now is to hit a 4 plate bench then cut down to the 270s and see where I’m at. Ive been getting leaner at this weight somewhat quickly so still adding in muscle mass, thankfully
Nice ! Do you keep track of your macros? That’s one thing I don’t do, I just try to eat less and as healthy as I can. Interested to see though since we’re at identical weights
Thursday hittin some back bis deads let’s get it
Warm up elliptical and light lat pull downs
Deads
135 2 x 10,8
225 x 5
315 x 1
405 x 1
495 x 2
545 x 1 went up real good
565 x 1 this went up pretty good
Rows into shrugs
135 x 10
225 x 6 this combo makes your whole body burn it’s great
225 x 6
One legged curls I really like these they add an extra element and I can tel it strengthens my left stabilizing muscles in my knee
25s x 10
35s x 12
40s x 10
Abs in between the curl sets
Nah, I have in the past but never super successful at it. I generally eat pretty well for the first couple meals of the day (eggs, veggies, ground beef, chicken thighs) then have a carb heavy dinner and usually eat a shit ton of trash at night lol. Clearing that up would probably drop me 10 lbs in a month
I feel u on that bro. The late night eating has plagued me for a while too.
Monday
What a crazy NFL weekend
Push day, warm up with light flat dbs
Bench
Bar x 12
135 x 10
225 x 6
275 x 5
275 x 6
295 x 3
Drop set to 225
225 x 10
Incline dbs
50s x 8
95s x 7
95s x6
Db shoulder press
50s x 10
60s x 6
Tri push downs
100 x 17
130 x 16
130 x 10
Front and side raises
25s x 10, 7
25s x 9, 9
25s x 5
Abs at the end
Tuesday killin the legs let’s get it
Warm up on elliptical and leg ext/curls
Squats
135 x 10,8
225 x 5
275 x 2
315 x 2
315 x 1
I’m stopping. I thought it was my briefs getting really tight but I keep getting this weird burning in my upper quad. Like burning idfk
Leg ext
100 x failure
115 x failure
115 x failure
Leg ext
100 x failure
115 x failure
115 x failure
All these sets are roughly around 15-20
I hate getting older… my body use to be bulletproof now it’s something new every week lol fml
Got my vaccine shot Wednesday, and that shit had me feeling like death yesterday. Got to the gym did a few mins on the elliptical and then just left. Feelin good today though gunna finish the week with some deads back and bis
Deads
135 x 10
225 x 5
315 x 1
405 x 1
495 x 3
Gunna get a couple heavy singles in. Weird coming to the gym this late
545 x 1
545 x 1
Monday starting week off right with a push day
Warm up elliptical get the blood flowin
Bench
Bar x 15
135 2x10
225 x 5
275 x 5
295 x 3
305 x 2
Drop set to 225 til failure
225 x 10
Incline Dbs
50s x 8
95s x 7
95s x 6
Db shoulder press
50s x 8
60s x 6
60s x 6
Flat db flys with super set front raises
30s x 12
35s x 10
35s x 12
Gunna finish with some cardio, or at least try to
Tuesday hittin some legs. My daughters day care provider just tested positive for covid so she’s closing for like a week and half fml
Warm up with leg ext and curls, glute raises
Squats
135 2x 8
225 x 5
275 x 2
315 x 4
315 x 4
225 x 8
Doin these next sets as a circuit
Leg ext
100 x 12
115 x 12
Leg curls
100 x 12
130 x 10
Calf raises
45 es x 15
45 x 13
Wednesday
Hittin some back and bis with some cardio today
Hammer strength row
90 es x 12
90 x 12
90 x 10
Lat pull downs
120 x 12
120 x 12
150 x 10
Rows into shrugs
135 x 10
225 x 6
225 x 5
225 x 6
225 x 6
One legged curls
25s x 10
35s x 10
35s x 8
35s x 8
Cardio at end
Thursday
Getting cardio and abs in today, then finishing off the week tomorrrow with a good dead lift day
Friday
Hittin some deads with some other shit idk yet we’ll see
Warm up elliptical
Deads
135 x 10
135 x 8
225 x 4
315 x 1
405 x 1
495 x 1
545 x 1 this went up real good
565 x 1 went up good feelin strong today
565 x 1 was a grind but got it
Bent over rows followed by shrugs
135 x 10, 10
225 x 8, 8
225 x 8, 8
Lat pull downs
135 x 10
150 x 8
Hittin a little bit of chest on this Saturday
Warm up on elliptical
Incline bench
Bar x 12
135 x 8
135 x 8
185 x 3
225 x 5
225 x 4
205 x 6
This is probably something I should work on more. The incline always feels much heavier
205 x 5
Flat db press
50s x 10
95s x 10
95s x 8
Tri push downs
100x 15
140s x 15
140s x 11
Face pulls
90x 15
100 x 14
Abs