Squats
135 x 10
135 x 8
225 x 5
275 x 1
315 x 1
335 x 6 decent set. I think I pussed out. Should have went for 1-2 more tbh.
335 x 5
315 x 5 idk
Leg press 3-4x 15-20
4 pps x 15
4 pps x 16
I can tell all the cardio is paying off, I’m catching my breath much faster and not as winded as I normally am. Or maybe I’m not pushing myself.
4 pps x 15
5 pps x 10
Drop to 4 pps
4 pps x 10
Leg ext 4x15-20
100 x 17
130 x 17
145 x 15
145 x 15
Wasn’t able to get in yesterday, but getting in this morning for a good chest day let’s go
Incline dbs
40s x 15
40s x 10
95s x 11
95s x 8
90s x 10
Flat dbs
45s x 8 for motion
110s x 9
110s x 7
Dropping to the 95s. These are good sets but just not the rep range I want right now. Gunna go for a set of 95s for at least 10.
95s x 8
Db pull overs
70 x 10
90 x 10
90 x 8
Peck decks
115 x 15
130 x 14
130 x 10
Supersetting dips and abs
Dips
Bw x 17
Bw x 15
Bw x 12
Abs will do a mixture between machines and sit-ups. I go for go slow form and squeezing at the top. 130
Low cable flys with still doing sets of abs inbetween
17.5 x 15
17.5 x 14
17.5 x 12
Last thing before some cardio
Hammer stength iso chest
2 pps x 10
2 pps x 8
Doing the 20 mins of HiiT on the elliptical. Fuckin best workout in a while since I had a bunch of time. Love it
Didn’t get into the gym but I did get about a 2 mile run in yesterday. All the cardio def has paid off because it wasn’t as hard as I thought. Hitting back and bis today
Lat pulls for warm ups
120 x 12
120 x 12
Chest support rows
50s x 12
65s x 12
65s x 10
65s x 10
Switching it up today and doing close grip T rows
120 x 14
135 x 12
150 x 10
Switch to wide
120 x 10
Superset 1 arm lat pull down and hammer curls
Lats
120 x 8 105 x 2
105 x 12
110 x 9
Hammers
30s x 12
40s x 8 35s x 2
35s x 10
Reg curls
35s x 10
35s x 4
I should have ate this morning. My head phones were dead and this gym is silent. No excuses though
My legs are sore from running the other day. Ankles hurt. So I’m gunna deadlift today.
Warming up for like 10 mins on bike to get the blood flowing to my legs
Deadlifts
135 x 12
135 x 6
225 x 4
315 x 1
365 x 1
Top sets gunna start at 425
425 x 8 this went good.
425 x 5 1/2 I dropped 6 like 3/4 of way up
405 x 3 toasted good sets though
Woke up at like 259/260 this morning
Getting some push stuff in today
Warm up elliptical
Warm up sets of hammer strength bench
1 pps x 12
1 pps x 12
Just to get the blood flowing
Gunna hit some flat bench today
Bench
Bar x 12
135 x 10
135 x 6
225 x 6
275 x 5
295 x 2 got heavy fast
Goin back to 275
275 x 5
285 x 4
Drop to 225 see what we can get for reps
225 x 10
225 x 10
Peck deck flys
100 x 15
130 x 12
130 x 12
Last set
130 x 12
Db pull overs
55 x 10
85 x 11
85 x 10
90 x 9
Low cable flys these aren’t crazy weight but I get a good 1-2 second squeeze at the top
22.5 x 12 or 13
22.5 x 12
24 x 10
Drop right to 17.5
17.5 x 10
Body weight dips and abs
Dips
Bw x 17/15/13/11
Abs —- combination of sit-ups and machine
20/25/23/23
Took yesterday off. Had a lot of work to get done and I was actually sore from Sunday, still am a little tbh. All good. Weight was 259.9 waking up this am.
Dead’s
135 x 10
135 x 6
225 x 4
315 x 1
365 x 1
Top sets
435 x 8 let’s go
435 x 5
405 x 5
Some good ass reps today.
Usually I superset these next two but I want to work on my form on the RDLs so I’m not going to today.
Rdls
135 x 10
225 x 10
225 x 10
225 x 10
These feel so much better with my form, probably cuz I’m not exhausted from gobbys
Goblets
80 x 12
85 x 8
80 x 5
80 x 8
Abs 25/decline 17/decline 18/15
These don’t seem like a lot but I do them super slow with a good 1-2 sec squeeze at the top
Hittin some chest stuff today let’s go. Feelin great
Switching up to some incline bench today.
Incline bench
Bar x 12
135 x 10
135 x 8
185 x 3
225 x 3 what the fuck this actually pisses me off hopefully I’m just fatigued from yesterday.
205 x 6 this was better I guess
205 x 5
205 x 5
185 x 6
Flat db press
50s x 6
110s x 9 good reps
110s x 8
I want 10 on this next set so gunna drop a little
95s x 10 last rep was TOUGH
Db pull overs
45 x 7 for form
95 x 9 or 10
85 x 10
90 x 9
Low cable flys
17.5 x 12
24 x 10
24 x 10
Abs inbetween sets like 6 or 7 sets I forget
Peck deck flys
115 x 12
130 x 12
130 x 12
130 x 13 that’s it
Good ass workout today. Gunna try and get some cardio in later I’ll post if I do.
Guess we’re gunna be maniacs and get some legs in today. Let’s go
Squats
135 x 8
135 x 8
225 x 4
Gunna just go for some reps of 225. My body feels spent but I wanna still get some good shit in.
225 x 6
Leg press
4 pps x 15
4 pps x 15
5 pps x 10
Leg ext
100 x 12
130 x 15
130 x 15
145 x 15
Sitting Calf raises
45 each side x 18
70 es x 12
55 es x 13
Abs
Good workout. Probably not the best idea to do a leg day after my run days. I don’t get the high quality workout that I should be getting. Still a good day though. Think I weighed at like 255 256 this morning after a piss.
Gunna start the week with some chest. Wasn’t able to get in over the weekend. Should have a great one today
Incline dbs
45s x 12
45s x 10
95s x 12 ez money
Goin up to the big girls
110s x 7 got stuck In hole at beginning of the 8th one
110s x 6 fuckin get heavy quick. Gunna go to 95s, want good high sets.
95s x 7
Flat dbs
50s x 8
95s x 10
95s x 10 good reps
95s x 7
Db pull overs
80 x 12
90 x 10
85 x 10
Starting to get abs inbetween sets, 6 sets total
Peck deck
130 x 12
130 x 12
130 x 12
Bw dips
15, 12, 12
Really good workout today. Hopefully will be able to get a run in later today too
I must of forgetting to resume when I stopped for a second. Did my usual 2 miles today. Good pace. Next run probably Wednesday we’re gunna up it to 2 1/2 - 3 miles. My cardio is getting better immensely. Battling the wind on the mile back was tough and the only hard part.
Got a good run in yesterday. Was gunna take today off but I swear the days I don’t go I feel like I have a hangover and a pussy so I decided to come get a shoulder day in. Let’s go
Warm up elliptical then right to it
Db shoulder press
40s x 12
40s x 8
75s x 10
There’s no 80s, jumpin to 85s
85s x 7
85s x 6
One more good set
75s x 7 or 8 think it was 8
Front raises
25s x 10
35s x 10
Dropping a cpl lbs so I’m not losing focus on execution aka swinging form etc
30s x 12 much better
30s x 12
Side raises
30s x 9
25s x 11
25s x 7
Db shrugs
95s x 18
95s x 20
95s x 12
Been doing abs inbetween all these. Idk what’s going lately, everyday I’m getting in good ass workouts and been running at night and my energy levels have been thru the roof for the most part. Feelin like Superman
Hammer strength shoulder press
90 es x 10
90 es x 10
