Sunday. Gettin a deadlift day in today with some leg stuff. Upper body decently sore from yesterday. But we’ll get a good day in today, plenty of time. Warmin up on the elliptical
Deads
135 x 10
135 x 8
225 x 5
315 x 1
365 x 1
Working sets going for a few sets of at least 8 of 405-425 idk we’ll see
405 x 8 solid set felt strong
425 x 5 gets heavy quick. Last set is gunna be 405, I want more reps than 5
405 x 5 fuck now I gotta do one more
405 x 1 lol
Next shit is brutal with the super set of goblets and stiff legged
Goblets
Warm up motion
50 x 8
Tops
85 x 10
90 x 12 my heart rates gotta be thru the roof. I gotta get one of those watches just to see at times like this.
90 x 10
Stiff legged
Warm up motion
135 x 10
Tops
225 x 10
225 x 8
225 x 4
These supersets really are fucking brutal I love it
Finishing today with abs and then gunna get some cardio on the bike or elliptical in. Decided with bike so gunna get 15-20 mins. Ended up getting 25 mins in on bike
Oh and yesterday I weighed in at 260 after eating my second meal. I should have weighed myself this morning but I’m pretty sure I’m gunna be breaking thru into the 250s. If I am this is a huge accomplishment, considering I haven’t weighed this much in years and years. To think when I hit my 650 deadlift I was weighing in at a whooping like 305-310 at my peak. Never would have thought I’d be at this weight but it makes me feel amazing, and even more accomplished than that 650 deadlift. Something about losing weight gives you super satisfaction.
Monday let’s start the week right. Starting the week with some shoulders today. 15 mins on the elliptical then right to press
Db shoulder press
35s x 14
50s x 10
Top sets
75s x 10
85s x 7
85s x 6 good sets of these. Wanted to go with 80s but one of them is mia but had to push past the 75s.
Front raises 3x12-15
30s x 15
35s x 12
40s x 7 35s x 5 solid reps with the 40s though.
Not gunna lie after yesterdays brutal day I was worried about energy levels today but I carb loaded for dinner and feel great
Side raises 3x10-12
25s x 12
30s x 10
25s x 9
Db shrugs 4x20
95s x 20
95s x 20
95s x 15
Bent over lat raises
25s x 12
35s x 8
Doing a bunch of abs Inbetween sets too, combo of machine and sit ups
30s x 5
Military press on smythe
1 pps x 13
140 x 8
Good workout today. Got a bunch of stuff done. Might take tomorrow off and just hit some cardio
Wednesday getting in some chest today, then I’ll
Hit legs tomorrow. Schedule says bis and tris but I’m not a huge fan of dedicating a whole day to just arms.
Warm up on elliptical and cpl sets of hammer strength chest machine, then to the DBs for incline.
Inclines dbs
55s x 8 for motion
Top sets need to hit at least 3x10
95s x 10
95s x 7 arms gave out pretty quick on that last one
95s x 10 good set tho it was almost cheating got talking for a cpl mins Inbetween sets
Flat dbs
95s x 10
Goin to the big girls today
110s x 8 1/2
110s x 8 some good ass sets here esp after getting good reps on the incline
Db pull overs 3-4x 12-15
80 x 12
90 x 10
90 x 7
Peck deck flys 3x15-20 and super setting abs Inbetween sets
115 x 16
130 x 12 1/2
115 x 13
115 x 13
Low cable flys
17.5 x 13
17.5 x 10
17.5 x 12
Last of of abs which will take it to 6 sets Inbetween both fly exercises
Warm
Up on elliptical and few sets of light leg exts of like 55 lbs x 12-15
Squats
135 x 10
135 x 8
225 x 5
275 x 1
315 x 8 or 9
335 x think 5 gunna go back to 315 want the higher reps
315 x 5
One more set
275 x 7 or 8 can’t keep track of shit
Leg press not going heavy this thing always seems to crunch my back so probably 4 plates tops but gunna go good slow reps
3 pps x 15-18
4 pps x 12
4 pps x 15
Let’s gooo Friday today good and back workout incoming. Baby feels fucked in a good way lol.
Chest support db rows
35s x 12
35s x 12
65s x 13
75s x 11 or 12
65s x 12
Gunna throw in some barbell rows today
Bent over bb rows
135 x 14
185 x 6
Amazing how strong my back feels when I haven’t done this in a long time
225 x 8
225 x 8 my grip is giving out before my grip
225 x 10
Lat pull downs
135 x 13
150 x 10
150 x 10
Wide grip t rows
135 x 12
120 x 12
120 x 12
Going to biceps now
Preacher curls machine and been doing sets of abs
55 x 10
55 x 10
55 x 10
Hammer curls
25s x 12
35s x 10
35s x 10
35s x 8
35s x 10
Reg db curls
35s x 8
35s x 8
35s x 8
At this point I’m about 8 sets deep of different abs too. Feelin unfatigueable
Incline dbs
50s x 12
50s x 12
95s x 10
110s x 7 this was good. I have to skip up 15 lbs cuz there’s nothing Inbetween. But can’t stay on 95s anymore.
110s x 7 1/2 another good set. My spotter almost killed me
Flat dbs
55s x 8
110s x 8
110s x 7
Wanna get a set of 10 so gunna drop a cpl lbs
95s x 9 10th one got stuck in the hole good sets though for sure
Db pull overs
75 x 12
65 x 12
Peck deck flys
115 x 15
115 x 15
130 x 12
100 x 15
Low cable flys
22.5 x 12
27.5 x 9 was ok but struggled too much at the end for good reps. Not trying to sacrifice good reps for higher weight
17.5 x 14
Hammer strength bench
2 pps x 10
2 pps + 25 x 7 my chest has crazy pump
2 pps x 9 or 10
Getting some good cardio in on the elliptical. Good chest day for sure.
Leg is sore. I asked someone for a spotter on the incline dbs yesterday and instead of pushing my elbows up, they pushed the side of the dbs INWARDS and made it a million times harder and one of the dbs hit my thigh hard as fuck. I’ll live.
Dead lift day
135 x 8
135 x 8
225 x 6
315 x 1
365 x 1
405 x 1
Top sets, think Gunn go for few sets of 6 today
425 x 6
455 x 4 1/2
405 x 6 I think
Drop to 315 with a quick rest just for a decent set of hopefully 8ish
315 x 12 ok ok
My favorite… super set goblets and stiff legs
Goblets 3-4x 12
80 x 12
90 x 12
95 x 12
100 x 10
Stiff
135 x 10
225 x 10
225 x 9
225 x 8
I’m gunna switch the order. My form gets sloppy after doing goblets first. These are absolutely brutal. Finishing with body weight Bulgarians and supersetting abs
Bulgarians
Bw x 9/10 each leg
30 db x 8/5
Bw x
Abs on sit up thing, 12. Going for quality not quantity,15,
Wednesday Hittin some shoulders today. Been feelin sick past cpl days but tryin to get thru a workout today
Db shoulder press
35s x 12
55s x 12
55s x 12
55s x 8
Front raises
25s x 12
30s x 12
30s x 12
30s x 12
Lat raises
30s x 8 12 x 6
25s x 12
This chest cold is draining me right now
30s x 10
Db shrugs
85s x 20
95s x 15
95s x 12
Smythe machine shoulder press
1 pps x 12
140 x 10 idk how much longer I’m gunna last I’m dying right now lol. Got some decent stuff done so far though.
140 x 10
Last set then gunna get some bike in
160 x 4
Friday got a short day today. Hitting deadlifts or squats haven’t decided yet. Warming up on the elliptical for a few mins then right to it.
Dead’s it is
135 x 10
225 x 5
315 x 1
365 x 1
405 x 10 fuckin a why do we do this to ourselves. 10 reps of this makes me feel like I just ran a marathon
425 x 5
Gunna try to get another good set of 405 in
405 x 3
Still 18 reps total of 400+
My favorite… super setting rdls and goblets. First 2 sets lighter for motion
Stiff legged
135 x 6
225 x 9
225 x 8
Gobbys
75 x 6
100 x 10
100 x 8
This super set is not for the weak so goddam challenging. I love it though
Cpl quick sets of curls only have like 5-8 mins left
30s x 10
40s x 8
35s x 8
Getting a late night Saturday pfit workout in. Better than nothing and I’m not sure if the gyms open tomorrow or not so here I am. Gunna try to get a chest workout in. Warming up with some bike while waiting for a bench for dbs
Incline dbs
40s x 12
Working up to high sets of 75s since it’s the highest
50s x 11
Let’s get some reps in tonight, 3x12-15 targeting
75s x 15
75s x 12
75s x 10
Flat dbs
75s x 10
75s x 14
75s x 14
Db pull overs 3-4x 12-15
50 x 10
Tops
70 x 12
75 x 10
75x 12
Hammer strength incline
50 es x 10
Tops
90 x 11
100 x 9 1/2
90 x 9
Squats
135 x 8
135 x 8
225 x 5
275 x 1
315 x 1this going up nice so far
Working
335 x 8 let’s go
Slapping a cpl 5s on it
345 x 5 decent
Drop to 315 to try to get one last set of reps
315 x 5
Leg press
3 pps x 15
4 pps x 12
4 pps x 12
4 pps x 15
Been out the past cpl days. Was sick was week, was feeling better then my kid got this awful stomache bug for like 5 days, and then passed it on to me. I’m about 258lbs since I’ve barely eaten past cpl days. Trying to get thru a workout today though let’s get it
Warm up on elliptical then hitting a chest day
Flat dumbs to warm up a little
55s x 12
55s x 12
95s x 10 pretty easy going to 110s, depending how this goes 120s next
110s x 9 1/2, stick with these 1 more set
110s x 8
Incline dbs
50s x 8 for motion, feelin fatigued extra quick today. Still gunna push it though
95s x 8
85s x 8
Db pull overs
65 x 10 I do these slow and with a probably 1-2 second squeeze at the top
80 x 12
80 x 8 running out of steam!
Peck deck
100 x 15
115 x 12
115 x 12
Gunna get some cardio in before I pass out lol. 15/20 on the elliptical
Dead’s
135 x 9
135 x 8
225 x 3
315 x 1
365 x 1
Top sets
405 x 8
425 x 8 let’s go. Surprised i got this since I’m down a cpl lbs from barely eating this week cuz of this fucking stomache bug. Gunna do a drop to 315 for some good reps.
315 x 10
Goblets
80 x 8
95 x 8
95 x 1
My energy is toast. Gunna get some cardio in on elliptical. See what I can get done. Not being able to eat much this whole week is taking a toll. I weighed at 257 this morning.
Sunday let’s go. Took my first real shit yesterday, first time in over a week. Back to feeling normal finally so no more pussy excuses!
Warmin up on elliptical
Wide grip t rows to start
120 x 14
135 x 12
135 x 12
These are holding and squeezing at the top
120 x 12
Lat pull downs 3x10-12
135 x 10
150 x 12
165 x 6 135 x 4
Hammer strength iso row
2 pps x 12
2 pps + 25 x 10
2 pps + 25 x 10
Bent over bb rows
135 x 10
225 x 8
Strapped but no belt
225 x 9
225 x 8
275 x 6 drop to 225 x 6
Moving onto biceps
Hammers
30s x 12 or 13
35s x 11
40s x 6 30s x 4 to finish set
Reg curls
35s x 7 30s x 4 to finish
30s x 8
Rope curls and AB’s super set
50 x 10
50 x 10
Rear delt db flys 3x10-12
25s x 12
30s x
Finishing with cardio on elliptical
Did about 35 mins. Did this thing called sprint 8 which is a HiiT thing. Goddam that was tough. 15 mins regular then 20 of that. Probably lost 20 lbs in sweat. Was great though will probably only do that from now on when I do cardio. Seem to burn a ton more calories.
Hittin some push movements today. Couldn’t get in yesterday so I’m fully recovered for a bad ass day today. Let’s get it. Warm up on elliptical
Incline dbs
45s x 12
45s x 12
95s x 6 just to get use to weight
Top sets
110s x 7 got stuck in hole in 8th
110s x 7 1/2 got help on the last one
95s x 8 good set
Db pull overs 3x12-15
85 x 12
85 x 10
90s x 7
Flat db press
45s x 8 my chest is all jacked up right now goddam Let’s go
95s x 10
Staying with 95s I guess, my stabilizing muscles are feeling toasted so rather go for another 10 with 95s
95s x 10
Peck decks flys
115 x 14
Sets like these are what I love about working out. It gets hard as fuck, and your musics blasting, yet as you push harder it feels like a state of bliss, your music sounds like it’s in the background and you have that connection with your muscles. Lol.
115 x 13
Throwing some abs in between
115 x 12
Low cable flys
17.5 x 12
17.5 x 12
17.5 x 12
22.5 x 9
Dips
12, 6 my arms are smoked. My chest is pumped. Gunna finish doing a sprint 8 on elliptical
Was feeling off today. Wasn’t gunna come in but then I told myself stop being a pussy. Ended up getting some cardio and AB’s in
30 mins on elliptical
Abs
5 mins sprint on elliptical
Abs
5 mins spring on elliptical
Abs
Was a great way to get the heart rate up. Feel amazing now. Always have some of the best feeling workouts when u don’t feel like going in, get yourself thru it, and then feel amazing. Have a good day everyone