TweetYou are a living and breathing MONSATA keep it up bro
TweetFriday: 3 mile hike
Saturday: 2 mile run
Sunday: 8.5 mile run
Today:
Bench press
135 x 10 x 2
185 x 8
225 x 8
255 x 8
285 x 6
300 x 4
225 x 15
Incline matrix press
1 pps x 20
2 pps x 15
3 pps x 8
3 pps x 8
3 pps x 8----> 1 pps x 20
Dumbbell fly/ dumbbell press
30s x 12/ 12
40s x 12/ 12
50s x 10/ 10
Decline hammer strength press
1 pps x 20
2 pps x 15
3 pps x 7
2 pps + 25s x 10----> 1 pps x 20
Incline dumbbell curl
15s x 15
25s x 15
35s x 10
40s x 8----> 20s x 8
One arm dumbbell preacher curls
30 x 12 x 3
20 min light cardio
TweetYou are a living and breathing MONSATA keep it up bro
TweetWide grip reverse facing pull downs
2 x warm ups
130 x 15
150 x 13
170 x 12
190 x 9
HS rows (high neutral grip rowing to upper chest/ neck level)
2 pps x 12
2 pps x 12
3 pps x 10
3 pps x 10
3 pps + 25s x 8ish
One arm dumbbell rows (forgot my wrist straps)
60 x 10
120 x 8
120 x 8
120 x 8
Neutral close grip pull downs
100 x 15
150 x 15
180 x 12
210 x 8----> 120 x 8
Dumbbell pullover
60 x 12
120 x 8
120 x 7
TweetSmith machine presses
2 x warm ups
135 x 10
185 x 10
225 x 8
245 x 5----> 135 x 12
Side cable lateral
1 x warm up
20 x 10
30 x 10
30 x 10----> 15s (Dumbbells) x 15
Bent dumbbell laterals
20s x 20
30s x 20
40s x 15
Dumbbell shrugs
1 x warm up
120s x 8 x 2
HS dip machine
1 pps x 15
2 pps x 15
2 pps + 25s x 12
3 pps x 10
Cable pressdowns/ diamond push ups
2 x warm ups
150 x 20/ BW x 20
150 x 20/ BW x 18
20 minutes elliptical
TweetU r a beast my man a ture INSPERATION loving the journal and dedication
TweetIncline barbell press
135 x 8
185 x 8
225 x 8
275 x 5
Bench press
135 x 8
185 x 8
225 x 8
275 x 6
Medium neutral grip pull ups
BW x 10, 9, 8
Bent dumbbell rows
55s x 20 x 3
Hammer curls
25s x 12
55s x 10 x 3
Burpees x 30
TweetThat's a nice bench gusto
"You don't know how strong you are until strong is your only option."
TweetMeh.... Kind of depressing. Last year around this time I was putting up 350 6-8 times. I'm down about 30 pounds, only running trt now, and doing alot more cardio so strength loss is inevitable but it still sucks a bit lol. Nice being able to breath and move again though.
TweetKind of a short one tonight. Planned on doing a bit more volume with the squats but my hip/ groin was acting up. Still happy that I was able to get some decent weight on the bar. Started eating decent again today so I was ok with not burning so many calories.
Leg extensions (free weight)
3 x warm ups
95 x 15
105 x 15
115 x 15
Lying leg curls (free weight)
3 x warm ups
70 x 10
80 x 10
90 x 8
Squats
135 x 8
185 x 8
225 x 8
275 x 8
315 x 4
345 x 2
Walking BW lunges x 20
BW single leg calf raises x 20
Meal 1: steak and cheese omelet, harvest grain and nut pancakes
Meal 2: BSN true mass, 2 tbs peanut butter
Meal 3: grilled chicken sandwich with cheese and bacon on wheat bun
Meal 4: 16 oz sirloin, 16 oz sweet potatoes, crap load of peanuts
C4 50x preworkout
2 scoops intra md
TweetDon't hate on yourself. This time last year you were huge and fat look at the pic with your brothers. You are doing great!!!!!! Keep up the good work without injury. Luv ya.
~Trixie~
TweetSunday:
Bench press
2 x warm ups
185 x 8
225 x 8
275 x 8
300 x 4
225 x 16
Incline barbell press
135 x 15
185 x 12
205 x 10
225 x 8
250 x 6
250 x 6-----> 135 x 20
Dumbbell fly/ dumbbell press
1 x warm up
55s x 10/ 12 x 3
Dumbbell curl
25s x 20 x 3
50s x 8 x 2
Monday
One arm barbell rows
2 x warm ups
75 x 10
100 x 10
125 x 8
SM bent rows
1 x warm up
185 x 12
225 x 10
245 x 8
275 x 6
Assisted wide grip pull-ups
1 x warm up
(80) x 15
(60) x 12
(40) x 9
(20) x 6
Supinated close grip reverse facing pulldowns
1 x warm up
145 x 12
160 x 12
175 x 10
Dumbbell pullover
1 x warm up
110 x 10
120 x 8
120 x 7
Hyperextensions
15 x 2
Tuesday:
HS press
2 x warm ups
2 pps x 12
2 pps + 25s x 10
3 pps x 8
3 pps + 25s x 8
4 pps x 4
Dumbbell laterals (up to 10 and 2 position)
2 x warm ups
25s x 12
30s x 10
35s x 8----> 20s x 8
Reverse pec deck
1 x warm up
160 x 15
175 x 15
190 x 15
Dumbbell shrugs (really wanted to feel the squeeze and burn on these so I went a bit lighter...1 sec squeeze each rep)
1 x warm up
80s x 10
90s x 10
100s x 10
Machine dips
2 x warm ups
245 x 20
245 x 20
245 x 18
Incline dumbbell skull crushers/ incline dumbbell presses
25s x 12/ 12
30s x 12/ 12
40s x 12/ 12
50s x 10/ 10
20 min light cardio
TweetWhat are your current stats gusto?
"You don't know how strong you are until strong is your only option."
Tweet38 yo
5'6"
200 lbs
200 mg wk trt
Lift 6 x wk
Cardio 3-5 x wk
Diet is garbage right now but not stressed about it
TweetWednesday:
5 min treadmill warm up
Hip abductor
2 x warm ups
150 x 12
170 x 12
190 x 10
Hip adductor
2 x warm ups
150 x 12 x 3
Seated leg curls
2 x warm ups
100 x 10
110 x 10
120 x 8
130 x 7----> 80 x 8 + 10 sec ISO hold
Leg extensions
2 x warm ups
150 x 12
170 x 12
190 x 10
190 x 10
HS V squat
2 x warm ups
3 pps x 10
4 pps x 8
4 pps + 25s x 8
Leg press
2 x warm ups
6 pps x 20
8 pps x 15
10 pps x 8
SM lunge/ HS calf press
1 x warm up
95 x 10/ 4 pps x 20
115 x 10/ 4 pps x 20
135 x 10/ 4 pps x 20
Seated calf raises
45 x 15
90 x 12
115 x 10
Thursday:
Incline barbell press
2 x warm ups
185 x 8
225 x 8
265 x 8
295 x 4
225 x 12
Incline dumbbell fly/ incline dumbbell press
1 x warm up
50s x 10 x 3/ 10 x 3
Bench press
1 x warm up
225 x 10, 10, 9
Dumbbell curls/ 1/4 mile run/ incline sit ups
(25s x 20/ 1/4 mile jog/ 25) x 3
5 min punching bag
TweetAssisted wide grip pull ups
(100) x 12
(80) x 12
(60) x 10
(40) x 8
HS low row
1 pps x 15
2 pps x 15
3 pps x 12
4 pps x 6ish (too heavy)
3 pps x 12-----> 1 pps x 12
Close neutral grip pull downs
130 x 12
150 x 12
170 x 12
190 x 12
210 x 9
Dumbbell rows
60s x 15
65s x 15
75s x 15
85s x 13
Nautilus pull overs
155 x 10
185 x 10
215 x 8
Hyper extensions
3 x 15