calves workout (yes i give calves their own day)
calf raises on leg press 5xF
sitting calf machine 2xF
calf machine 4xF
standing calf raises 4xf
stair master 15 mins.
chest today
bench press 225x5x3sets than 205x6x1
incline bench 135x6-9x4sets
press machine 3x7-10
pec deck 2x10
weight today at 228 in morning (after bathroom)
leg day
leg press
4 plates 12 reps
5 plates 12 reps
6 plates 10 repsx2sets
3 plates 25 reps
leg extension drop set 5 sets
machine leg press 3x10
step ups 3x10
hamstring curls 5x6-10
(should of did more for hamstrings but got tired).
starting new pull up program
did 13 sets of 3 reps and 1 more rep to make it 40 next workout gotta do 4 reps for 10 SETS and slowly increase the reps and decrease the sets until i can do 4 sets of 10
barbell curls 5x7-10
calf raises 6xF
bench press
only got 225x3 times(wierd becaus usually i can do it 5-6 times)
205x6x3
135x8x2
5 sets of push ups to failure
calves
sitted calf raises
different calf machine
front calf work with dumbbell
pull ups did:
7 sets of 4 and 4 sets of 3 for a total of 40 pull ups.
chest and tris
bench press 225x5x4sets
185x7x1set
dumbbell bench press 85s 6 times
75s 7 times sets
than 70s 7 times
incline bench press 3x10
machine press 3x10
tricep work 6 sets.
weight in today at 230 in the morning
arms 17.2 forearms 13.2
legs 25.6(lower part of quad)
calves 16.3(still look way to small)
dont know how to measure chest but it looks like it got a little bigger same with shoulders.
tried to do 20 reps on squats but ended up only doing 16 with 225 lmao i couldn’t get it up.
so i just did 4 more sets of squats and finished with calf raises.
bench press best set 225x5(kinda stalling on this weight)
pull ups 8 sets of 5 completed
bicep curls 5x10
shoulder press 135x7 best set
took the week off because of cold gonna return to training on monday
chest yesterday
started with heavy pec deck
went on to decline bench press 185x10 best set
incline dumbell bench press 2x8
hammer machine press
push ups
trying to play around with the exercises to see which one i feel most in my chest because when i do regular bench press i feel it more in my shoulders than my chest.
back and bis
pull ups 4x5
pull downs 4x8-10
rowing machine 4x10
dumbell row 2x8
bicep curls 3x10
rope hammer curls 3x10
shoulder press 4x6-10
lateral raises 4x8-10
machine lateral raise 3x10
triceps work 2 exercises 4x10 each
230 in the morning after bathroom i am now 10 pounds heavier than when i started this log seems like progress on the scale but i don’t look much different so its starting to piss me off =(
measurments 17.2 inch arms
quads 26 inch
calves 16.6