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)

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

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

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

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.