Monday

Chest day let’s get it

Flat dbs

40s x 10

40s x 10

85s x 8

110s x 12

120s x 9. After the 8th one I knew I was getting stuck in the whole. Good set there though.

120s x 6 fighting magnets on these for sure

Incline dbs

65s x 8 for motion

95s x 6

85s x 10

One more set

85s x 8

Good sets and reps here.

Db pull overs

75 x 10

90 x 10

Tried set of 130 peck deck but it fuckin wrecks my shoulder

Mid cable flys

60 x 12

60 x 12

Low cable flys

27.5 x 12

27.5 x 9

Finishing with cardio. Hit some abs inbetween my sets. Good workout today. Got rid of the weekend cob webs.

Tuesday

Hittin the legs today. Starting different though, with a cpl accessory movements before squats. Will

Come back after to hit for a few more heavier sets.

Leg ext

100 x 15

100 x 12

160 x 12

Leg curls

130 x12

130 x 10

130 x 5

Squats

135 x 9

135 x 6

225 x 4

275 x 2

315 x 8

I will say my knees feel MUCH better. They don’t feel like they’re getting crushed.

335 x 6 these felt strong

365 x 3 good reps. Shit always just compresses my lower back.

Drop to 225 for failure set

225 x 10

Leg press 3-4x of 10-12

5 pps x 12

6 pps x 9 gunna drop a plate. These are rough on the knees right now. I sound like a broken record when I do legs.

5 pps x 12

Leg press 3x10-12

160 x 12

175 x 12

Idk if it was the pasta I ate last night or if it’s the eaas I’ve drank this working but, feeling good.

190 x 7

Leg ext

160 x 12

175 x 12

190 x 10

Cardio. PHEW.

Wednesday

Back and bis day. Switching up the order of things. Gunna start with a cpl sets of light lat pull downs just to get warm, then to pull ups.

Lats

105 x 18

105 x 12

Pull ups

Wide x 8

Wide x 5

Narrow x 6 1/2

Narrow x 5

Bent over rows

135 x 8

225 x 6

275 x 8

275 x 8

Good row sets here. Feeling great today.

Bent over rows

55s x 10

85s x 7

65s x 11

Hammer curls

30s x 12

40s x 9

40s x 7

Concentration curls

35s x 9 def tweaked my left shoulder during something today.

Switching to super set preacher curl machine and peck deck rear delt flys

Preach

70 x 14

85 x 10

85 x 9

Delts

70 x 15

100 x 12

100 x 10

Finishing with some cardio. Wow what a badass workout today. Feeing great. Got decently good sleep last night, cold shower this morning at the end of my regular shower, and the EAAs made for a good one today.

Friday

Was out of town for the day yesterday so didn’t get in. Feeling fresh today so gunna hit some good dead lifts

Warm up on leg curl machine. Few light sets with squeeze and pauses

Deads

135 x 8

135 x 8

225 x 6

315 x 1

365 x 1

405 x 1

Top sets

455 x 5 I had good momentum and then I stopped to regather. Shouldn’t have, def had 1 more maybe 2 fuck.

455 x 5 ok ok.

One more set

405 x 3

RDLs

135 x 6

225 x 3

315 x 7 fuck these are tough. Just straps no belt.

315 x 6 or 7 1/2

315 x 7 1/2

Leg curls

130 x 12

130 x 10 few reps of higher weight but it was ass form too heavy atm

130 x 13

Pull ups

7, 5, 5

Finishing with some cardio on the bike. Really good day today in the gym.

Monday

National tit day. Starting with incline

Incline db press

40s x 12

40s x 12

65s x 6

95s x 8

Switching to flat. This shit kills my shoulder when I’m putting it up. Fml

Flat dbs

85s x 10

120s x 9 slowed right down at 7 and pumped out 2 more real good set

120s x 8

Drop to 110s for 1 more good set

110s x 8

Mid cable flys

60 x 12

60 x 12

50 x 10

Peck deck flys

115 x10

115 x 8 really focusing o. The squeeze at the top. Can’t stretch at the bottom like I like to though.

115 x 12 good pump going right now.

Low cable flys

22.5 x 10

27.5 x 7 drop to 22.5 x 5

22.5 x 10

Gunna finish with cardio and then a few sets of push ups. Got some ab sets inbetween everything also. Good workout today. After playing golf on Saturday I can really feel my shoulder today.

Tuesday

Smashin some legs today. Gunna get a few light sets of leg ext and leg curls In to start then Hittin squats

Ext

70 x 12

85 x 12

85 x 10

Curls

70 x 12

85 x 12

Squats

135 x 10

135 x 8

225 x 6

275 x 1

315 x 8

335 x 6

365 x 2 fuck this was heavy. I got 3 last week. Gunna do one more set. Need to get at least 1 more rep somewhere

365 x 1

Drop to 225 for a failure set x 8

Leg press trying to beat each set by at least 1 rep from lat week

5 pps x 13

6 pps x 10

6 pps x 3.

Leg ext

130 x 15

170 x 15

190 x 15 todays gunna suck

Calves

130 x 12

Really focusing on slow eccentrics with squeeze at the top

160 x 12

Finishing with 10-15 on the bike. Legs hurt

Wednesday

Feeling a little sore. Gunna hit back and bis today.

Warm up on lat pull downs

105 x 15

120 x 12

Pull ups

Narrow x 10 let’s go. Best set so far

Narrow x 10 wow ok.

Narrow x 9 or 10

Chest support rows

55s x 10

85s x 8 or 9

85s x 7

Bent over rows

135 x 12

225 x 8

225 x 10

275 x 6

Hammer curls

30s x 10

40s x 9

40s x 8

Rope curls

60 x 12

80 x 10 decent reps

70 x

Peck deck rear delt flys

70 x -5

100 x 10

Finishing with cardio.

Thursday

Let’s go dead lift day. Took a lot to get down here today but after a little motivation video I’m ready to go and fired up

Warm up on leg curls

70 x a lot

85 x 12

Dead’s

135 x 10

135 x 8

225 x 3

315 x 1

365 x 1

405 x 1

455 x 6 let’s go one more than last week

455 x 3

Drop to 405 x 8

405 x 3 that’s it. Fuck

Rdls

135 x 6

225 x 5

Gunna finish with cardio. I’m happy with what I got done for deadlifts today though.

Monday

Friday I woke up sick with some stomache bug. Killed me all weekend. Feeling better today so happy to be back. Hitting chest today

Flat dbs

40s x 12

40s x 12

85s x 8

120s x 10 good reps, one more than last week on it too.

120s x 7 went for 8th but died. Good reps here. Beat last weeks by 1 each set. Finishing with one more.

120s x 5 that last one was a magnet

Peck deck flys

115 x 10 I can’t go full ROM on the stretch so I get a good 1-2 second squeeze at the top

130 x 8

130 x 8

Low cable flys

22.5 x 12 really focusing on the mind muscle connection

27.5 x 9

24 x 13

Dips

10,

Db pull overs

80 x 10-12 I lost track

90 x 11

95 x 6

Couple sets of light incline dbs for some good rep

65 x 8 really slow going down and same going up

65 x 8

20 mins of cardio on bike, abs

Tuesday

Feeling great. Gunna hit some dead’s and hammy work

Warming up with a cpl sets of light leg curls and ext to get blood moving

Deadlifts

135 x 10

135 x 6

225 x 5

315 x 1

365 x 1

405 x 1

Top sets

455 x think it was 6

455 x 5 good reps here. Gunna drop to 405 for a final. Beat last sessions reps though

405 x 6 good reps

One last set

315 x 5

Rdls

135 x 6

225 x 3

Leg curls

130 x 13

145 x 8

15 mins cardio. These deadlifts suck the life out of me. Got some good reps in today.

Wednesday

Gunna hit some shoulders today. Starting with some db shoulder press, will hit some abs and cardio at the end too. Feeling great today

Db shoulder press

35s x 13

40s x 10

55s x 10 not gunna go super heavy on these they hurt the shoulder pretty bad

55s x 10 working real slow going down and back up. Makes a difference for sure

Front raises

25s x 10 real slow with hold at the top

30s x 10

30s x 12

Db shoulder shrugs and side raises super

95s x 13

95s x 14

95s x 13 grip gives out good squeezes though

Side raises

25s x 12

30s x 12

30s x 10 or 11

Face pulls

70 x 15

100 x 14

100 x 15

Finishing with cardio on the bike. Got some good abs in. Good workout today.

Thursday. Gunna have to be a quick session today. Might get some fast legs In. Couple sets of leg ext and leg curls to warm up then to squats

Squats

135 x 8

135 x 8

225 x 5 my form feels off. Gunna get a cpl more of this

225 x 3 much better.

275 x 1

Gunna do top sets of 315 for reps

315 x 8 good strong reps

315 x 5

Leg press

4 pps x 17

5 pps x 12

5 pps x 10

5 pps x 8

Leg ext

130 x 15

160 x 13

160 x 8

Calf raises inbetween

100 x 15

100 x 13

Good leg day. I only had about 45 mins so I moved quick. Feel real good though

My body’s feelin it today!! Let’s get it

Friday back and bis, starting with back

Lat pull downs light to get movin

105 x 12

105 x 12

Bent over rows

135 x 10 really slow and controlled

135 x 8

225 x 10

225 x 10

275 x 6

Pull ups

Narrow grip x 6

Wide grip x 6

Narrow x 5

Peck deck rear delts

100 x 12

115 x 10

115 x 10

Biceps

Rope curls

60 x 13

80 x 12

80 x 12

Preacher curls

85 x 8

70 x 10

85 x 8

Starting abs inbetween bicep sets

Db curls

25s x 12

30s x 10

35s x 10

Hammer curls

35s x 9

35s x 8

30s x 10

Finishing with some cardio on the bike. Good workout today for sure. Got a lot more done than I was expecting to.

Monday

Starting the week with some chest today. Feeling good after a decent weekend. Gotta get back to the higher rep ranges that I kinda of got away from. Working that today

Flat dbs

40s x 15

45s x 12

85s x 8

Wanna get to the 12-15 for the 110s today

110s x 12

110s x 12 1/2

110s x 9 1/2. Magnet got strong on the last one

Incline dbs

55s x 10 for motion

85s x 9

85s x 6 feel good til about halfway thru.

85s x 6 decent reps but I keep getting stuck in the whole on this one

Peck deck flys

115 x 14

130 x 10

130 x 10

One more set

130 x 11

Low cable flys

22.5 x 12

24 x 12

27.5 x 5 22.5 x 5

Hammer strength iso chest

2 pps x 11

2 pps x 10

2 pps x 10good pump to finish off. Getting 20 mins of cardio in on the bike. Good workout today.

Tuesday

Hitting dead’s today. Some hammy work, rdls etc

Deadlifts

135 x 10

135 x 10

225 x 6

315 x 1

365 x 1

405 x 1

Top sets

455 x 5 went for 6 but only got it off the ground. Good set

455 x 5

One last set of this to beat last week. Once I hit that 5 I’m toast

455 x 1. Lol

Drop to 405 for a few

405 x 3

Rdls

225 x 8

275 x 8

Leg curls

130 x 15

145 x 12

145 x 10

145 x

Db Goblets & abs

80 x 10

85 x 2

Cardio on bike. Hams are spent.

Wednesday. Won’t be in tomorrow since I gotta go out of town. Hitting a good back and bis day today. No headphones so start bizness today

Pull ups

Narrow x 8

Narrow x 7

Wide x 6 or 7

Narrow x 6

Wide x 4

Narrow grip t row

135 x 12

150 x 13

165 x 12

165 x 8

Lat pull downs gunna do rotate narrow and wide starting narrow

135 x 12 or 13

150 x 11

150 x 6

Hammer curls

30s x 12

35s x 10

Preacher curls

70 x 12

70 x 9

70 x 10

Cardio and AB’s. Decent workout. Def fatigued from yesterday. Got some good back stuff in though.

Thursday. Wasn’t gunna be in today since I was suppose to be out of town, but here I am. Hitting some shoulders and chest a little bit

Flat db press, really focused on slow controlled reps

35s x 12

55s x 11

85s x 10

110s x 11 good reps.

110s x 10

Front raises and abs

25s x 10

35s x 6 30s for 2 more

Db shrugs

95s x 12

Gunna hit cardio. Something is better than nothing today.

Friday

Legs! Let’s go. Some light warm up sets on leg curls and ext. every set I do today I’m shooting for at least 10 reps,

Ext

70 x 15

70 x 12

70 x 12

Curl

85 x 15

85 x 12

Squats, not gunna go super heavy but lot of reps today

135 x 10

135 x 10

225 x 10

225 x 12

275 x 3

In need to learn to take a rest day during week. It’s affecting my workouts where the quality of them just sucks. Mon-tues-wed are good and then Thursday and Friday are usually sluggish with no energy. Fuckin a

Post #1000 today! Pretty crazy to have been this dedicated to logging. Years of workouts logged is pretty wild to see the ups and downs from the pat few years. Let’s get it with a chest day today

Monday hitting chest today and shoulders

Starting with some incline db, probably won’t go too high

Incline db press

40s x 12

45s x 12

85s x 12 these always feel fine, going to 95s fuckin kills my shoulder

95s x 6 shit jus kills in getting it up into position. 85s aren’t like that but those are. Gunna stick with those for one more

85s x 10

Flat dbs

85s x 9

95s x 9

95s x 8 these got tough pretty fast. Good reps tho for after doing inclines

Peck deck

115 x 10

115 x 10

130 x 8

One more, not satisfied with these sets

115 x 10

Low cable flys getting higher rep sets in here

22.5 x 14

22.5 x 14

24 x 8

Front raises

25s x 10

30s x 12

25s x 12

Finishing with some cardio on the bike. Good day today