warming up with some cardio on the bike then gettin right to some shoulders
Db shoulder press 3-4x 12-15
Warms
45s x 15
50s x 12
tops
70s x 14
Gotta say they do have real nice dumb bells here, not the same feeling as the iron ones but
70s x 10
70s x 9 drop to 60 real quick x 6
Getting last set in since these weren’t complete
65s x 8
Front raises
30s x 15
35s x 12
35s x 14 or 15 I forgot good set though
Db Side raises 4x12-15
25s x 12
25s x 12
25s x 12
Db shrugs 3x20
Only got the 75s so going for the 3 full sets of at least 20 with these
75s x 20
75s x 22
75s x 18
Hammer strength shoulder press
90 es x 15
110 es x 14
110 es x 10
Out of time got a late start today but still a solid ass workout for sure. Finishing with about 10-15 on the bike for cardio
Friday finishing with a chest day. I’ve recovered good but still sore after 4 days straight. Waking up at 266.5 after morning piss this morning. Shits been on point for the most part. Had to recover after that one bad weekend but back to where I was before it. Amazing how fast it is to put on a cpl pounds
Warm up bike and light peck decks til bench opens
Peck
85 x 18
100 x 15
100 x 15
100 x 12
85 x 12
Incline hammer strength
50 es x 15
80 es x 15
100 es x 15
Flat dbs finally, only go up to 75 so will make itnwork
50s x 10
75s x 16
75s x 14
75s x 13
Floor press on the smythe
90 x 10
180 x 13
180 x 13
200 x 9
Db pull overs
60 x 15
75 x 12
One more then gunna finish with some cardio
75 x 10
Leg ext
70 x 15
130 x 20
130 x 20
130 x 20 just barely
Leg curls 4 x 15-20
80 x 20
115 x 15
100 x 15
Leg press 4-5 x 15-20
4 pps x 20
5 pps x 20
6 pps x 19
5 pps x 15
Drop to a quick 3 to finish til failure aka 10
Finishing with 10 mins on the bike to loosen my knees up
Didn’t seem like a ton but I’m feelin it. This weeks been great 5 straight may have to take tomorrow off or something idk. I’ve been recovering seriously good and have been able to have good ass workouts every day.
Been a rough week. My kid started our sick, and then passed it to me. After that about 4 other people in our circle all got a nasty stomache bug. Not feeling 100% still, but was able to get In today and see what we can get done. Maybe I can sweat out the rest of this.
Friday workout — chest day
Warm up on bike and then to incline dbs
Incline dbs
45s x 15
45s x 10
Working
90s x 15
95s x 10 good set
I’m shooting for that 10+ so going at the 90s
90s x 10 probably left 1 in the tank
Last set
90s x 8 decent started fighting the magnets quick
Db pull overs been timing all my rest periods. Inclines we’re 90-120 secs, these will be 60-90 seconds depending
55 x 12
70 x 12
70 x 11
Peck deck flys 4x15
100 x 15
130 x 15 good set but not getting the squeeze that I want, dropping 15
115 x 13
115 x 12
Low cable flys
17.5 x 15
17.5 x 15
19 x 12
Finishing with some push ups and dips, just body weights
Dips 15
I’m out of energy. Got a good workout in considering how fucked my stomache is.
Saturday let’s get it. Can’t believe how long this stomache bug shit is lasting. feeling better but just Gunna be pushing thru it
Back and bis day, warm up on the bike first
Lat pull downs 3x12-15
Warm ups
105 x 15
120 x 15
Top sets
150 x 12
150 x 12
Chest support db rows 4x12-15
40s x 15
50s x 15
55s x 12
50s x 12
Hammer curls 3x10-12
40s x 10
35s x 12
35s x 12
30s for a burner set x 8 I guess still a good pump
Hammer strength iso rows
2 pps x 15
2 pps x 15
2 pps x 12
Finishing with cardio on elliptical 15-25 mins… my energy is so low, I haven’t been eating much at all this week cuz f this stomache bug and I’m def feeling it in the gym. Was even sore from chest yeaterday
Warming up ten mins on the bike til the rack clears the. Right to it. Got some new knee sleeves. Amazingly I’ve had the same old ones for years, I think from when I first started lifting they were shot. Shelled out like 80 bucks for some nice iron rebel ones so we’ll get to put them to action today.
Light leg ext
70 x 15
70 x 15
70 x 10
Squats
135 x 10
Amazing, these have some bounce to them. Who would of thought new sleeves would feel good
225 x 5
275 x 2
Legs are feeling strong as fuck let’s go working 315 today
315 x 10
315 x was 8 or 9, I think 9.
315 x 7. Got light headed before my legs got tired tbh.
One last Set
275 x 8
Great sets of squats
Leg press 3-4x 15-20 reps
4 pps x 20
5 pps x 15
5 pps x 15
Leg ext 3x 15-20
100 x 15
100 x 15
115 x 15
Gunna do some bike quick so I can feel my legs then finish with some calves and abs
Thursday. Late start but trying to get a dead lift day in. Waiting for the bar now, mean time elliptical and light goblets to get the hammys warm
Goblets
45 x 12
45 x 10
45x 10
45 x 10
Dead’s
135 x 8
225 x 5
315 x 1
365 x 1
Working sets
425 x 9 solid set
425 x 7 these are hard sets just going 20 lbs up
Last set, going for at least 7 again, hopefully 30
425 x 3… got the 3 right at least
Out of time today. Good workout, although this week has been taxing. Will get an earlier start tomorrow and have a better one
Friday. Great week. Finishing with some squats and legs
Squats
135 x 8
135 x 10
225 x 5
275 x 1 legs are feeling strong today. Wel see how it feels on my third working
Working sets of 315. Once I get my 3 sets of 10+ I’ll add weight.
Working sets
315 x 10 this was flawless, really happy with this. These next two are the challenge though.
315 x 9 so close, my head got light headed before my legs gave out tbh
Last set, I know I can get 10 on this.
315 x 7 fuck man. Missed my target by 4 reps.
Leg press 3-4 x 15-20
4 pps x 10
5 pps x 17
6 pps x 12
Last set
6 pps x 9
Leg extensions 4x15-20
70 x 20
115 x 18
115 x 18
Standing calf raises super set with abs
1 pps x 18
1 pps x 15
1 pps + 10 x 15
1 pps + 10 x 15
4 sets abs
Phew legs are toast. 5 exercises doesn’t feel like a lot, but the volume is what does it.
Warm up on the bike. Gunna switch it up today and hit some flat barbell bench.
Bench
Bar x 15
135 x 12
135 x 12
225 x 12 sheesh my bench feels strong. This was like 135 the way it moved
275 x 5
275 x 4 this gets heavy quickly
225 x 9
Incline dbs
50s x 8 for motion
Working sets
95s x 8
95s x 6
Just not getting the reps I want. Dropping to 85s to get a solid set
85s x 8
Last set
85s x 7
Db pull overs3 x 10-12
50 for motion x 8
Top sets
80 x 13
80 x 11
80 x 11
Body weight dips 3-4 sets
12/12/11
Hammer strength iso bench 3 x 10-12 for good pump
90 es x 12
90 es x 10
Drop to 80 es
80 x 10
80 x 8 tris are giving up before chest
Last exercise, peck deck, low weight high reps
85 x 20
100 x 10
Deadlifts
135 x 10
135 x 8
225 x 5
315 x 3
365 x 1
Working sets
425 x 8 that was pretty tough
425 x 5 … not gunna lie I was expecting this. My body feels taxed today. Gunna drop to 405 for a last set.
405 x 6
Goblet squats 3x12-15
Motion
55 x 10
Working
80 x 12 feelin fuckin smoked let’s get it… tappin into the reserves already but fired up
80 x 12
One more
80 x 13 these are smoking my lungs, god dam. Great sets though
Bulgarians body weight
each leg x 10
20 lb DBs, 10 and 4
RDLs
135 x 10 form was decent, sloppy at the end. Hammys are feelin it.
135 x 5
Friday. Finishing the week with some bis and tris. Gunna go pretty light today. My body is just fatigued to be honest. Get some of this in and then finish with some good cardio and core work Let’s get it
Straight bar tri push downs 3x10-12
Warms
90 x 15
90 x 15
110 x 12
120 x 15
Preacher bar Skull crushers
20 plus bar x 15
40 plus bar x 12
40 plus bar x 10
Hammer curls
25s x 12
35s x 11
Going to cardio. My body just feels weak. Quick 30 mins today. All good