This actually had like another mile onto it. I stopped it for a sec when I was catching my breath and thought I resumed it but didn’t.
Thursday morning
Warm
Up on elliptical
Dead’s
135 x 10
135 x 5
225 x 3
315 x 1
365 x 1
405 x 6
425 x 5 or 6
Dropping to a final set of 315 for good reps
315 x 10 this was actually east.
Rdls
135 for motion x 8
Not gunna lie… my legs are spent. I’m gunna hit some biceps. My hammys are weak
Incline curls
25s x 8
I have nothing left. I’m gunna just take today off (semi)
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Friday let’s go. Gotta make Up for yesterdays bullshit workout. Hitting some chest today and then should be able to get a good run in later. Weight was at like 258 this morning but haven’t shit in like 2 days.
Hitting some flat bench today
Bench
Bar x 12
135 x 8
135 x 8
225 x 5
275 x 5
295 x 3this was pretty good. Definitely don’t wanna go more without a spot .
275 x 5
Drop to 225 for a burner set.
225 x 12
Incline bench
Bar x 10
135 x 6
185 x 5
Just moving on my form is off and I’m
Spending way too much energy for some ass reps. Will hit the incline dbs after
Peck deck flys
130 x 15
130 x 13
130 x 13
145 x 10
Low cable flys
22.5 x 13
22.5 x 12
24 x 10
Incline dbs
45s for motion x 8
95s x 6
85s x 8
85s x 8
Def different doing this at the end of a workout
85s x 6
Db pull overs
45s x 8
75 x 12
75 x like 7 or 8 I think
Throwing in sets of abs inbetween these cable flys and everything else. Good ass workout today my chest has a crazy pump right now
Couldn’t get in this morning, so went running instead. Best times so far with the longest run at 3 miles. Lfg
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Gyms officially closed on Sunday’s now. Nice ass day out so went running. Fighting inclines and some wicked wind today made this harder than usual. Total is about 2.5 forgot to start it at one point
Monday
Starting the week with some back and bis. Weighed in this morning at like 258/259. Pretty good but I want to get that number down to 255 and be steady at that. Ultimate goal is under 250 for now.
Warm up on elliptical and then cpl sets of lat pull downs
Chest support rows
40s x 12
45s x 12
45s x 12
65s x 12
75s x 10
Bent over barbell rows
135 x 10
185 x 6
225 x 12
275 x 8 some good ass reps
275 x 8 let’s go
Lat pull down top sets
150 x 12
150 x 10
165 x 6 150 x 4
Wide grip t bar rows with squeezes and holds at top
135 x 15
150 x 10
135 x 12
Rear delts on hammer strength then to biceps
1 pps x 10
2 pps x 13
2 pps x 13
2 pps x 9
Bicep time let’s go
Regular curls and abs inbetween all sets now
30s x 11
45s x 7 35s x 5 12 total
40s x 8 35s x 4 12 total
Hammer curls
35s x 9
40s x 7
35s x 8
Preacher curl machine
70 x 8 55 x 2 10 total
Finishing with some cardio on elliptical
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Tuesday
Hitting chest today. Dead’s tomorrow god willing. Warm up elliptical
Incline dbs
50s to warm up cpl sets of 10-12
95s x 5
110s x 8 started out really fast and then going for 9 just died in the hole. Really good reps. Gunna do one more set of this and then get a 3rd of 95s.
110s x 8 another good set pushed thru on that 8th
95s x 8
Flat dbs
55s x 10
110s x 9 good reps
110s x 9
95s x 8 I’m cutting myself too much slack dropping on these last sets. Need to stay at that weight
Db pull overs
75 x 12
85 x 12
85 x 10
Peck deck flys and now throwing in sets inbetween everything
130 x 15
145 x 12
145 x 10
145 x 13 dropped to 130 but then I told myself stop bein a bitch and look, 3 more reps
Low cable flys
22.5 x 10
22.5 x 14
22.5 x 12
Did probably 8 sets of abs. Really really great workout today. One of those days where the endorphins make you feel amazing even though it was painful
Wednesday
Hitting some dead lifts today.
135 x 10
135 x 8
I can already tell I’m gunna fizzle out quick today. My legs and whole body are feeling pretty beat up. Gunna try to get some good stuff in today still
225 x 6
315 x 8
365 x 8
385 x 5
RDLS
135 x 10
225 x 10
225 x 8
I’m spent today. Still got in and got some good reps
Thursday
Hittin some boulders today. Body weight was 257 this morning. The changes I see in my comp get better and better every week.
Warmin up on the bike
Db shoulder press
Couple warm up sets of 40s
40s x 12
40s x 12
75s x 10
Fortunately there’s no 80s so goin 85s
85s x 8 let’s go good reps
85s x 8
75s x 10
Front raises
35s x 10
30s x 12
30s x 12
Gunna go to an old favorite that I haven’t done in a while
Arnold presses
35s x 10 to get the motion down, I forget how good these feel
45s x 9
45s x 8
Face pulls and throwing abs inbetween everything
100 x 20
100 x 20
100 x 16
Side raises
25s x 10
30s x 4
25s x 10
25s x
Db shrugs
95s x 20
110s x 14 I think
110s x 10
Good ass workout today. About 8 sets of abs. I’m starting to see my abs in the right light. Lol. I’m looking like a tank though vascularity is more and more by the week. One thing I’ve been pondering is whether to go on the dark side and start juicing. Fml
Yesterdays run
Hittin some light chest today. Feelin fatigued after this week.
Flat bench
Bar x 10
135 x 10
135 x 10
225 x 6
225 x 10
Incline dbs
45s x 10
95s x 9
95s x 8
Finishing with some dips push ups and ABs
Dips x 13
Do I see abs
Monday. Getting back on track with my routine the right way instead of bouncing around. Feel like starting with chest since I forgot my AirPods and there’s no Wi-Fi. I woke up Saturday with a congestion cold, yesterday sucked, feeling somewhat better today. Gunna try to work it out of my system.
Incline dbs
40s x 12
40s x 12
95s x 10
110s x 6
95s x 8
Flat bench dbs
55s x 8
95s x it was 10 or 12
95s x 10
95s x 9
Peck deck flys
130 x 12
145 x 12
145 x 12
145 x 13
Did about 8 sets of abs. My head is going crazy right now. Still feeling rough. Good workout though, better than nothing.
Tuesday
Back and bis today. Feeling better than yesterday, think I’m finally over the sickness. Let’s get it
Warm up on the bike
Lat pull downs
120 x 12
120 x 12
120 x 12
Bent over rows
135 x 10
225 x 14
This workouts different. No service or Wi-Fi so no music, and not a single other person here.
245 x 10
245 x 10 some real good reps on these sets.
Chest support db rows
55s x 12
65s x 12
65s x 12
Straight arm bent rope pulls
70 x 12
90 x 12
90 x 10
One arm lat pull downs
105 x 12
120 x 7 105 x 3
120 x 5 105 x 3
Hammer strength rear delts
80 es x 15
100 es x 12
100 es x 10
Switching to biceps and ABs Some good stuff on the back today
Preacher curls machine
55 x 12
55 x 12
70 x 11
70 x 10
Hammer curls
35s x 10 these are tough as fuck my arms have a crazy pump from the preachers
30s x 10
Good workout today. Moved quick with timed rest of 60-90 secs in between sets with a bunch of ab sets too. Really good day for some dead silence and no music !!
My people I am on a mission to be a superb athlete. When I first started I was at 12 minute miles. Got 2 done today in 9 a piece. I really had to drag myself out to get this done as it’s been a long day. Glad I did
Also a progress pic at 257 today were gettin there
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Wednesday
No music again so we’re in the zone!! Dead’s today. Warm
Up on elliptical then right to it
Dead’s
135 x 10
135 x 10
225 x 6
Belted 315 x 5
Belted 365 x 3
Belts and straps 405 x 6
Belt strap 405 x 3 drop to 315 x 10 fuck
Rdls
135 x 10
Using straps, my grip is already spent
225 x 12 ouchie
225 x 10
Abs
Got some good sets in today. Got fatigued pretty quickly. Good workout though
Had a sorry ass shoulder workout today. I didn’t even post it. Decided to make up for it on the run tonight. My time was best yet, hardest too since I was running into the wind pretty much the whole time.
Friday
Getting a good push day in today. Still no Wi-Fi or service so just me and my thoughts. LFG
Incline bench
Bar x 10
135 x 8
135 x 8
185 x 8
185 x 8
205 x 6 dude incline bench makes me feel like such a pussy. Sticking to 90 sec rest periods
185 x 6
Flat db bench
55s x 10
110s x 9
110s x 6 these get harder with the short rest period about min 45 inbetween each
95s x 9
95s x 7
Db pull over
55 for motion x 8
80 x 10
80 x
High cable flys
50 x 8
70 x 10
60 x 12
60 x 12
Peck deck flys
145 x 14
160 x 10
160 x 10 or 12
145 x 14
Bunch of an sets inbetween Gunna do a few mins in the sauna
Couple big runs past couple days! Went on the track up at the high school today, that surface spoils you. Tomorrow will be back at the gym hitting it hard
Tuesday
Feels good to be back! Long ass weekend with no iron. Let’s get it today. Switching it up to double barbell movements.
Flat BB bench
135 x 12
135 x 12
225 x 10
225 x 11
245 x 8
275 x 5
225 x 10 some good reps on this.
Incline BB bench
Bar x 10
135 x 8
185 x 5
185 x 5
185 x 4 this exercise always makes me feel like a b*tch lol.
Peck deck fly
145 x 12
160 x 12
160 x 10
145 x 10
Starting sets of abs inbetween sets now
Low cable flys
17.5 x 13
22.5 x 12
22.5 x 12
Push ups
20, 16, 16, 12
Bunch of ab sets. Really good workout today.
Wednesday
Hittin back and bis today. lfG feelin good ready to kill. Warm up on the bike
Lat pull downs
120 x 12
120 x 12
Bent over rows
135 x 10
225 x 10 or 12
275 x 8 or 9
275 x 7 225 x 7
Chest support db rows
55e x 12
65s x 12
75s x 9
65s x 12
First workout here in over a week having music. Still no Wi-Fi but downloaded music on Spotify. Should of done this a while ago
One arm lat pull downs
105 x 10
105 x 7
Reg lat pull downs
150 x 12
150 x 10
Biceps
Hammer curls
30s x 12
35s x 11
40s x
Preacher curls
55 x 12
70 x 12
70 x 10
Sitting curls
35s x 8 or 9
30s x 8
30s x 5
I’m spent lol. Bad ass workout though. Got a ton of abs done in between sets also.