Thank you sir!
Sent from my iPhone using Tapatalk
Printable View
Arm day:
4 sets bb curls super set w/ narrow grip bench press
3 sets db curls super set w/ French press
3 sets hammer curls super set w/ db extensions
3 sets cable curls super set w/ cable tricep extensions.
Quads/calves:
4 sets leg press, drop x2
4 sets hack squats
3 sets hammer strength extensions
4 sets standing calf raises
2 sets hack squat calf raises
Got a great pump in my quads today. Really trying to turn up the heat on my legs. Going to try splitting leg day...quads/calves on Monday, shoulders/hamstrings on Thursday. Did that last week and felt as if I was able to dedicate more time and work on specific areas of my legs that way. In fact, my hamstrings are still a tad sore from last Thursday. Just proved to myself that they were lagging...BAD!
Sent from my iPhone using Tapatalk
Chest day:
3 sets flat bench, last set drop x2
3 sets incline bench
3 sets hammer strength incline press super set w/ reverse grip incline press
3 sets low cable flies
Legs are really beginning to get sore from yesterday’s w/o. Going down steps is becoming a challenge!!
Been doing a lot of renovations and construction at work the past week and a half. Got my workouts in but been putting in 12-16 hr days. Still losing some BF but haven’t been eating great. Not bad but not actually getting enough calories in. It’s going to be a rat race these next 3-4 weeks as we have a deadline to make. I’m hitting chest with some cardio here in about 10 min.
Took a rest day today. Went in for a chiro adjustment yesterday and decided to not wreak the adjustment 24 hrs later, especially since today was back day.
Sent from my iPhone using Tapatalk
Trained shoulders yesterday
Today, bi’s/tri’s
4 sets wide grip preacher curls
4 sets bb curls
4 sets incline db curls
3 sets concentration curls
4 sets rope cable extensions
4 sets French press
4 sets db extensions
3 sets reverse grip extensions
Back day:
Pre w/o shake.
3 sets chin ups
3 sets wide grip lat pulls
3 sets bent over rows
3 sets rack pulls
3 sets tee bar rows
3 sets incline narrow grip rows
3 sets neutral grip lat rows
3 sets extensions
Post w/o shake, turkey breast on whole wheat
Legs and HIIT,
Really good workout, upping the intensity try to burn off a few pounds this last week. Going to start my water and last week cut protocol on Monday. Work has been taking a lot of my time. It’s the final push for both work and the comp. I’m holding steady at 200lbs. I hope this last week I can cut 5-8lbs.
What you gonna do to shed water? I need some tips!
Oh, was thinking something outside the forum.
Yeah, I was going to use this to see where I was at and do a show by may or June. I thought work would be over the hump but it’s just now ramping up. My legs haven’t came back as much as I would have liked, I might wait until the fall and do an end of the year show. Just depends if both time and money come together...
Got me some of that expel yesterday, lost 2lbs after first day
Back and Biceps tonight,
Superset everything, pulling motions with flies and curls with traps. Fun little workout and pretty intense.
Cardio:45 min stair stepper
Quads:
3 sets leg press
3 sets hack squats
3 sets leg extensions, drop on last set
Kept up the pace and surprisingly, got a heck of a pump. Walking back to the office was a challenge!
Sent from my iPhone using Tapatalk
Went to do legs tonight but my knees were too sore from Sunday so I did 35min of cardio and some short HIIT with abs.
Back:
3 sets wide grip lat pulls
3 sets neutral grip lat pulls
3 sets rack pulls
3 sets tee bar rows
3 sets bent over rows
3 sets hammer strength rows
3 sets seated rows
Been outta town for the past couple of days. Felt really strong today. W/O was great. Mind/muscle connection was there and everything just felt dialed in. Hope it’s that way for arms tomorrow!
Sent from my iPhone using Tapatalk
Bi’s/Tri’s
3 sets Wide grip bb curls
3 sets incline bench db curls
3 sets db curls
3 sets rope curls
3 sets db concentration curls
3 sets French press
3 sets rope extensions
3 sets db behind head extensions
3 sets cable behind head extensions
3 sets reverse grip extensions
W/O felt good. Left elbow was a little aggravated. Those db extensions seem to flair it up. But they really hit that long head so well, and that’s exactly what I need to work on.
Legs Yesterday,
SM leg press:
135x10
225x10
3 sets of 10@315
Giant Set: SM calves, Arch Squat Machine, SLDL 10 rounds:
SM calves 15 reps @225
Arch Squat 10reps @225 different feet with positions each round
SLDL 10 reps sometimes 15 @135
HIIT: 10 min on the stair stepper
Comments: great workout was trying to get my cardio and weights in at once. Only 3 people in the gym so I was able to do my giant set quickly. Only took 20-30sec rest when I needed too.
Trail run today, close to 3 Miles. Gym was closed for Easter. Took the mutt out with me.
Yesterday:
Legs:
4 sets hammer strength leg extensions
4 sets front squats
3 sets leg press
4 sets single leg, leg curls
Calf stuff.
Today, chest:
3 sets incline db press
4 sets decline bb press
3 sets flat db press
2 sets hammer strength incline press super set w/ incline smyth machine press
Been getting really good pumps lately. Not sure why because I ran out of tadalafil a while back and just got some in yesterday. I think it’s because I’ve lost my “fear” of carbs here lately. All I know is my w/o’s seem better...more productive, strength is up, getting good blood flow into the muscle tissue, so I’m just enjoying it right now.
Been sick for two days, not sure wth is going on. I feel better today but no workouts since Monday.
Bi’s/Tri’s
Bi’s
4 set wide grip straight bb curls
4 sets incline db curls
3 sets db hammer curls super set w/ ez bar curls
Tri’s
4 sets over head cable extension
4 sets cable extension
3 sets reverse grip cable extension super set w/ French press
Still sick?
How’s it going?
No, honestly I went out with this chick on Wednesday and I think she gave me something. I felt like I had a chemical hangover. She gave me a probiotic to help me sleep or some shit. She is a doctor. Idk though
It’s nice, I’m never going to a gym that doesn’t have it.