Didn’t get in to the gym yesterday but got some cardio in with some laps on the track. Think the total was like 4.15 miles. Was pretty hot out and surprisingly that’s when I like to run. Makes the cooler days easier.

Hittin the back today let’s goooo.Warmin up on the bike then

Lat pull downs
135 x 12
135 x 12
150 x 12

Gunna hit some Pull ups before rows
Wide grip Bodyweight pull ups 3x
5, 4 1/2, 4

Chest support rows
50s x 12
65s x 10
65s x 10 or 12
Gotta jump to 85s
85s x 8

Bent over rows
135 x 10
185 x 3 just to break up the jump
Gunna belt up
245 x 8
225 x 10

Couple sets of heavier lat pull downs
150 x 12
165 x 12
Wide grip
165 x 9
150 x 10

Narrow grip t bar rows
135 x 13
150 x 11
150 x 10

Last sets, rear delt flys and doing a mixture of abs

Delts
25s x 12
30s x 10
30s x 9
One more set of 25s just because
25s x 9

Getting few more sets of abs and then finishing with a few mins on the bike

Getting a chest workout in today. Up at my old high school. It’s dope wish I could come here every day.

Flat bench
Bar x 12
135 2x10
225 x 10
275 x 8
275 x 6 or 8

Incline dbs
40s for motion x 8
90s x 9
100s x 6
100s x 7
These dumbbells have some fat ass grips on them it’s different

Incline db flys
30s x 12
40s x 10
40s x 10

Db pull overs
40 x 10
85 x 12
95 x 12

Db shoulder press
40s x 8
40s x 7 arms are tired.

Finishing with flat dbs
85s x 8
85sx 10
95s x 7

Good workout. Didn’t really wanna hit chest today, but my knee has been bothering me after my
Run the other day. My buddy is also starting to workout, so I wanted to show him the basics of stuff like this. Overall it was a solid workout. This little workout room is pretty dope it’s got quite a few things that my normal gym doesn’t have.

Went up and got about an hour of cardio in. Did 25 mins on the incline treadmill and then 30 mins on the bike. Gunna hit some shoulders today. My knee has really been bothering me ever since the squats and deadlifts last week, but I think it was the running after those days that really aggravated it. So shoulders it is

Warmin up on the bike then gunna hit shoulder presses first

Db shoulder presses
30s x 12
30s x 12
55s x 10
85s x 10
85s x 10 went for 11 but got stuck after a hard struggle
Last set
85s x 9 barely made the 9th one but got It

Front raises 3x12-15
30s x 15
35s x 11 I think
35s x 11

Side lateral raises
25s x 12
30s x 10
30s x 10

Arnold presses
40s x 12
50s x 12
55s x 9

Db shrugs and starting abs
95s x 17 or 18
95s x 16
110s x 15
110s x 10

Finishing with some BW dips and still doing abs inbetween

Waitin for the bar so staying warm with some light goblets. Few sets of 40s and 50s

Dead’s
135 x 10
225 x 5
315 x 1
365 x 1
405 x 8
425 x 4 this was kind of disappointing.
One more set
425 x 4 next time gunna start with 425 for my first set and then go up.

RDLs
135 x 5
225 x 1
Working sets
275 x 5 gunna strap for next sets. Bar slipped out of my hands before legs gave out
275 x 7
Last set
275 x 7

Squats
Bar x 8
135 x 8
135 x 4
225 x 3
275 x 1
Working sets
315 x 6 went probably too slow with these. Made the reps less than I wanted but form was good. Gunna go up a few pounds
335 x 4. My form is feeling way off today.
315 x 6
275 x 6
225 x 8

Leg press
4 pps x 15
5 pps x 15 this was tough
5 pps x 13
6 pps x 8

Monday. Took a full complete rest day yesterday. Felt anxious most the day. Fuckin hate that. Saturday I did cardio with endurance jogging with sprints. Was actually an awesome workout. Today hitting chest

Incline dbs
45s x 10
45s x 10
85s x 5 feeling really good.
110s x 8
110s x 7
One more set of these. Was gunna drop to 95s but then Decided to stop being a pussy
110s x 3 these felt like magnets. Just gunna do a set of 95s
95s x 8 let’s go

Flat db press
55s x 10
110s x 10
110s x was 9 or 10 idk how I forget

Peck deck flys
130 x 15
160 x 11
160 x 14 1/2
175 x 9

High cable flys
50 x 12
50 x 15
60 x 13

Low cable flys and mixing ABs in
22.5 x 13
27.5 x 11
27.5 x 11

Db pull overs
75 x 10
85 x 10

Bw dips
17, 13

Insane workout today. Got a lot done, energy and intensity was great.

Dead’s and hammy work, maybe a little back if I’ve got the time. Well see

Dead’s
135 x 10
135 x 10
225 x 3
315 x 1
365 x 1
405 x 1
Working
425 x 7 this was a really good set
425 x 6
Finishing with a heavy single
455 x 1
Drop to 315 for some reps
315 x 8

Rdls
135 x 8
225 x 3
Tops
275 x 8
275 x 2
225 x 10

Running out of time so Finishing with goblets
75 x 10
100 x 10 good reps don’t think I’ve hit this with the 100s yet. One more set
100 x 5 out of time really good workout though

Bent over rows
135 x 12
135 x 10
185 x 5
225 x 1
275 x 8 grip feels spent still from yesterday
Gunna use straps on these
275 x 8 I think
Drop to 225
225 x 9

Lat pull downs 3 x
150 x 12
165 x 11 1/2
165 x 9 or 10
Drop to 150 for just a couple x 5

Close grip T rows
135 x 12
165 x 10

I legit don’t have energy. Gunna finish with some cardio. Should have just stuck to cardio today and waited til tomorrow for this but whatever.

Db incline press
Warm ups
40s x 10
40s x 10
85s x 5
110s x 8
110s x 8 good sets

Flat db press
85s x 8
Depending how these go might go 120s today. Haven’t done those in a long ass time
110s x 9 started easy got hard after 5 last rep was hard as fuck
110s x 6 and that last one was a failure rep dam
95s x 7

Peck deck flys
130 x 15
160 x 13 or 14
160 x same 13 or 14 I lose track

Hitting some quick back and bis today. Don’t have too much time.

Lat pull downs with a little narrower grip
120 x 14
120 x 12
165 x 12
165 x 12

Chest support rows
45s x 12
65s x 12
85s x 7 such a big jump to where I’m not getting quality reps
65s x 11

Rear delt db flys
30s x 12
30s x 11
35s x 9

Hammer curls
30s x 15
40s x 10
I want that 12+ range so going with 35s
35s x 12

Preacher curlz
70 x 10
70 x 9
Drop to 55
55 x 12

Pull ups with a little more narrow of a grip
Bw x 6 1/2
Wide grip
Bw x 3 1/2

Abs
Weighted sit ups 1 sets til failure
Medicine ball twists 3 sets til failure
Flat plank sit ups idk what they’re called to be honest lol

Reg bicep curls just getting a cpl sets inbetween before I gotta go
30s x 6 or 7
25s x 12
Good ass workout for only having an hour. Took yesterday off so had some good energy. Only thing is I didn’t get BB rows in but some other good stuff.

Got some cardio in last night, got 3 1/2 mile run in.

Let’s go baby Thursday deadlifts

This morning was tough. Was gunna take the day off. Went to work got home and said fuck it let’s get after it today.

Dead’s
135 x 10
135 x 8
225 x 3
315 x 1
365 x 1
405 x 1
Going up some lbs to try to get good reps
435 x 5 or 6 this was harder than expected
435 x 4
Drop to 405 for a set
405 x 3

Rdls
135 x 8
225 x 6
225 x 6

So fatigued. This is what not being able to take a rest day looks like. It’s a hard battle between knowing I need to take a rest day and the guilty feeling of not doing anything active. Fml

Goblets
85s x 10 I’m not gunna lie I’m struggling! Working thru it though…
95s x 10
100 x 1 yay

Warm up on the bike for a few then to squats
Squats
135 x 8
135 x 4
Slow reps for good warmup
225 x 3
275 x 1
Working
315 x 6 felt really good. Form was on point along with the depth.
335 x 5
345 x 3 good reps
Drop to 315 for last set going for no 6-8
315 x 4 good reps

Leg press
4 pps x 12
5 pps x 8
Working
6 pps x 10
6 pps x 5