Training: Chest and shoulders
Flat dumbbell twist press(Hide and seek for dumbbells)
40x20
45x20
50x20
55x17
60x12,11,10(really went for the pump instead of numbers)
Incline bench press(felt weak here)
95x8
135x6,5,4
Super set of Machine side Laterals with negative with partial laterals got the idea from this video(Had friend help out with first two applying too much negative and a new guy my friend spotted applied the right amount of pressure on the last two made my lateral delts feel awesome.)
Machine Side Laterals with negative
55lbx8,12,10,10
Partial laterals
4x35lbx35
Incline bench rear delt flies 3x10lbx35
Incline bench rear delt destroyer 40lbx60,20x30,10x12,5x12,2.5x10(Rear delts felt pretty good too but not as much as my lateral ones.)
Training: Back and traps
Chins supinated and neutral 50+
Meadow rows
25lbx12
50lbx12
75lbx12
100lbx8,8,8,8
Hammer strength iso rows(1 arm at a time for 2 1/2 pps and above)
1ppsx12
2ppsx12
2 1/2ppsx12
3ppsx12
3 1/2ppsx12
4ppsx12
Standing Hammer strength shrug
1ppsx12
2ppsx12
3ppsx12
4ppsx12
Hammer strength pull down
1ppsx12
2ppsx12
3ppsx12,12
Training: Shoulders
Meadows Cage Press(This was way harder than I thought)
barx10
65x10
95x8,8,8
Superset
Seated Db Press
4x35x12
Standing Six ways
4x5x15
Partial Laterals
3x45x35
Incline bench rear delt flies 3x5lbx35
Incline bench rear delt destroyer 40lbx60,20x30,10x12,5x10,2.5x10
Training: Arms
Supersetted biceps with triceps.
Cross body hammer curls
30x20,20
35x12,12
Rope push downs (multiple pulleys)
60x20
80x20
100x20
110x20
Alternating dumbbell curls
4x20x12
Rope push downs (multiple pulleys)
4x120x12
Machine Preacher curl 55x20,40x12,3x(55x12,40x15),
BW dips 20,20,20,20
Training: Legs
Leg curls
100x20
115x15
130x12
145x12 drop set
115x10
85x10
55x12
Back squat
barx8
95x8
4x135x8(hip didn’t feel good until the 3 to 4th set)
Leg Press
1ppsx10
2ppsx20
3ppsx25,25,25
35lb Db SDLS 2x20
Worked within my range of motion and felt things more than I usually do, gonna have to hammer mobility and strength especially the left side compared to the right side.
Training: Chest and Shoulders
Incline Db press(Was able to reduce rest time by finding dumbbells)
40x12
45x12
50x12
55x12
60x12
65x12
70x8
Flat Db press
45x20,17,15
Smith Machine Incline bench
1pps(115lb?)x20,15,10
Super set
Partner assisted negative machine laterals
55lbx12,12,12,12(some partials towards the end)
Partial laterals
4x40lbx35
Machine Laterals (drop set)
55lbx10
40lbx10
25lbx10
Incline bench rear delt flies 3x5lbx35
Incline bench rear delt destroyer 40lbx60,20lbx30,10lbx12,5lbx12,2.5lbx10
One of my better shoulder days(really pumped) and got done in about 1hr 20min.
Training: Back and traps
Db rows
70lbx12
80lbx12
90lbx10
100lbx12,10,10,10
Supported row
4x2 plates x12(felt really good in the midback so I didn’t go heavier)
Db shrugs
4x75lbx12(should of gone lighter)
Stretchers
90lbx10
2x100x10
Neutral narrow grip pull down
2x120lbx10
130lbx10
Low Pulley row
3x100lbx12
Went to the gym with a friend to be competitive in Db rows and 100lbs was the highest this gym had, while I personally feel I should of gone a bit lighter to have gotten a better back workout it was still fun.
Training: Arms
Supersetted biceps with triceps.
Cross body hammer curls
2x35lbx15
2x35lbx12
Rope push downs
4x50lbx20
Alternating dumbbell curls
4x25x12
Rope push downs
4x60lbx12
Machine Preacher curl
55x20,40x12,
3x(55x12,40x15)
Dips
2xBwx20
5lb db between feetx20
10lb db between feetx20
Curl bar curls
3x40lbx10
Overhead rope triceps extensions(multiple pulley)
60lbx10
2x70lbx10
Training: Legs
Leg curls
?
Back squat
barx8
95lbx8
135lbx8
185lbx8
Leg Press
2x3ppsx25
4ppsx25
Kneeling Leg curl
50lbx20
70lbx20
80lbx20
90lbx12
100lbx12
110lbx12
120lbx12
Worked out at the university gym today and the highlight of today was the kneeling leg curl which felt awesome. Didn’t start out with much energy today and didn’t warm up enough with leg curls so that the squat and leg press session felt awesome.
Awesome machine Standing Leg Curl.MPG - YouTube
Training: Chest and Shoulders
Db twist press(mainly went for feel)
40lbx20
45lbx115
50lbx12
55lbx12
60lbx12,12,10
Incline Bench Press
135lbx8
2x155lbx8(last rep assisted)
Super set
Machine Press 4x100lbx12
Pushups 4x10
Super set
Partner assisted negative machine laterals
2x55lbx12
Partial laterals
2x40lbx35
Super set
Machine laterals(drop set)
70lbx8,55lbx8
70lbx8,55lbx8,40lbx8, 25lbx8
Partial laterals
2x40lbx35
Incline bench rear delt flies 3x5lbx35
Incline bench rear delt destroyer 40lbx60,20lbx30,10lbx10
Well after a few weeks on fitday.com I realized I am terrible at keeping a diet mainly overshooting fats and carbs by a lot on a consistent basis and only hitting my protein lol. Anyways I wanna see if I can stick to eating around 170g carbs and 190 grams of protein and remaining fat(?) from chicken breast(1.5-1.7lb), whey iso(about 1 scoop 30 grams of protein only if I don’t hit protein requirement from chicken), 2 cups of baked sweet potato and 1/2 cup of dried long grain white rice for a few days and see if there is any changes in my bodyweigth over a few days(so far I stuck with this for 2 days).
Training: Back and traps
Chins 35 supinated, 15 neutral
One arm barbell row/meadow row super set
25lbx20
50lbx15
75lbx12,12,10
Dumbbell Shrugs(3 second hold at top)
4x50lbx12
Stretchers
80lbx12
2x90lbx12
Narrow grip pulldown
3x120lbx10
Despite decreased weights I actually had a productive back workout today although I didn’t get as much from the chins as I usually do. Getting the meadow row handle and meadow band pack tomorrow for some more variety in my training so I can give my lowerback some rest from squats. I should also get a chinning triangle and some chains from the hardware store as well but am not sure if chains will be allowed in the gym I frequent most.
Training: Arms(Friday)
Supersetted biceps with triceps.
Cross body hammer curls
2x35lbx15
2x35lbx12
push downs(multiple pulleys)
2x100lbx20 (guy was using only rope so used a fly attachment)
2x100lbx20 (with rope)
EZ Curl bar curl
4x40lbx15(I think I like the straight bar and alternating db curls better)
Band Pushdowns with EFS pro mini band from Meadows Band pack(New at this so I don’t think I set it up right.)
4x20
Machine Preacher curl
55x20,40x12,
4x(55lbx12,40lbx15)
Dips
4xBwx20
Training: Legs
Leg curls
100x15
115x12
130x10
145x10 drop set
115x10
85x10
55x10
Leg Press with pair of pro-minis
1ppsx8
2ppsx8
3ppsx8
4ppsx8
5ppsx8
6ppsx8(first 5 sets went smoothly, this set was difficult)
Hack squat
4x1ppsx12
35lb Db SDLS 2x20
Gonna stick with leg press and hack squat/lunge variations till my lower back is feeling better all the while working on mobility in the hips so as to keep lower back health even while squatting.
Training: Chest and Shoulders
Incline Db press(Felt weaker today, shoulder movement clicked instead of moved smoothly)
40lbx12
45lbx12
50lbx12
55lbx12
60lbx12
2x65lbx8
Flat Db twist press
4x50x10
Smith Machine Incline bench
1ppsx15,12,12,10
Super set
Seated Db shoulder press
25lbx12
30lbx12
2x35lbx12
Seated six ways(shoulders started moving smoothly on the second set)
4x5lbx15
Partial laterals
3x45lbx35
Incline bench rear delt flies 3x5lbx35
Incline bench rear delt destroyer 40lbx60,20lbx30,10lbx10
Training: Back and traps
Chins supinated pronated 50 total
Superset
One arm Suitcase row(with Meadow row attachment and pro red mini band)
25lbx12
3x50lbx12
Db Rows
3x85lbx12
One arm barbell rows( with Meadow row attachment)
75lbx12(probably should of done 60 lbs)
Dumbbell Shrugs
70lbx50
Stretchers
70lbx20
2x80lbx15
Well the suitcase row does emphasis the lower lats quite nicely and most of the exercises felt nice today. Ironically I was looking for the handle John used in his video but never checked the description for the link so only got the Meadow handle with my order.
Training: Arms
Supersetted biceps with triceps.
Cross body hammer curls(ill go a bit lighter and work on form next time on these, worked grip great though.)
4x35lbx15
Rope push downs
4x50lbx20
Alternating dumbbell curls(these felt great)
4x25x12
Rope push downs
4x50lbx20
Machine Preacher curl(Felt pretty good going up in weight on theses.)
4x(70x12,55x15)
Dips
4xBwx20
Training: Legs(at my university gym)
Morning:
30 min brisk walk at the park
Evening:
Lying Leg curls
70x10
80x10
90x10
100x10
110x10
120x10
80x10
40x10
50x20
70x20
90x20
Leg Press with pair of pro-minis 3 sec descent
1ppsx8
2ppsx8
3ppsx8
4ppsx8
5ppsx8
Smith Machine Lunges(no counter balance)
25lb on each side 3x12 each leg
45lb on each side x6 each leg
Kneeling Leg curl
70lbx15
80lbx15
90lbx15
100lbx12
110lbx10
120lbx10
130lbx7
Well my lower back was feeling pretty good today so I was tempted to start out with squats instead of leg press but decided to continue to let myself heal while working on mobility so that it does not reoccur when doing squats. I want to keep myself healthy and continue to make gains rather than injure myself and be out of the gym healing injuries. I still working hard but smart as well. Been looking at some of the mobility drills Bryce Lewis does on his youtube channel before he squats. One of his videos right here.
I usually work out at the gym by my house so this was different equipment than I’m used to. For the lying leg curls I don’t remember exactly what I did after I started lowering the weight from 120 until I started doing the 70s and above for 20 reps. For leg press where I put the band stretched them even more than at the gym I usually go to and with the 3 second descents and increased tension felt like it was going to accelerate and pin me in the leg press lol. The lunges were intense as well while the kneeling leg curl just generally felt pretty awesome.
Training: Chest and Shoulders
Db twist press(mainly went for feel)
35x12
40lbx12
45lbx12
50lbx12
55lbx12
60lbx12,12,10
Incline Bench Press
135lbx8
155lbx8(unassisted)
175lbx2(drop)
155lbx3
Banded push ups with micro mini(orange) 15,12,12,12
Super set
Seated Db shoulder press
3x35lbx8
Seated six ways(excruciating)
3x5lbx15
Super set
Partner assisted negative machine laterals
4x55lbx12
Partial laterals
4x40lbx35
Banded rear delt pulls with micro mini band x few
Incline bench rear delt destroyer 40lbx60,20lbx30,10lbx10
Banded rear delt pulls with micro mini band x few
I’m feeling really strong on incline bench on 155 but I guess the jump to 175 was too much, ill try 165 later and improve that.
Training: Back and traps
One arm barbell rows( with Meadow row attachment)
25lbx20
50lbx15
75lbx12
5x60lbx12
60lbx10
Narrow grip low pulley row
80lbx20
90lbx20
100lbx17
110lbx15
120lbx15
Dumbbell Shrugs(3 second attempted hold at top)
40lbx12
45lbx12
50lbx12
55lbx12
60lbx12
65lbx12
70lbx12
Dumbbell Shrugs
75lbx50
Stretchers
80lbx12
90lbx12
100lbx10
110lbx10
120lbx10
Band face pulls(with micro mini band)x50
Incline bench rear delt destroyer 40lbx60,20lbx30,10lbx10
I admit I stole some ideas from John’s workout with Antoine Vaillant from a few vids and it works great. The Meadow attachment makes the one arm barbell row feel heavier so I lowered the weight to 60 lbs. I generally have a bad MMC with upper back so my friend helped me out by putting his hand between my scaps which allowed me to squeeze much better than I would have without during the low pulley rows. Trying to increase that upper back thickness.
Training: Arms
Supersetted biceps with triceps.
Cross body hammer curls
4x35lbx15
Rope push downs(multiple pulleys felt like 40 lbs)
4x120lbx20
Alternating dumbbell curls(these felt great)
4x25x12
Straight bar push downs(same station)
4x120lbx20
Machine Preacher curl
4x65lbx15
Dips with 25lb plate with dip belt
4x15
Went to the university gym. Still felt like I went too heavy on the hammer curls and I don’t have the feeling for the straight bar push downs yet. But at least they have a dip belt here which I felt was useful. I didn’t like the university’s machine curl so Ill do normal preacher curls with dumbbells or with the curl bar when I workout here.
