TweetHS row

1 pps x 15

1 pps x 15

2 pps x 15

3 pps x 15

4 pps x 12

5 pps x 6


Wide neutral grip seated cable row

115 x 15

130 x 15

145 x 12

160 x 10


Wide grip reverse facing pull down

130 x 12

145 x 12

160 x 10


One arm supinated pull down

115 x 12

130 x 12

145 x 12

160 x 10


EZ bar pullover

75 x 12

85 x 12

95 x 12


SM rack pulls

135 x 6

225 x 6

315 x 6

315 x 6


20 min light cardio

TweetNautilus shoulder press

1 pps x 15

2 pps x 12

3 pps x 10

3 pps + 25s x 8

4 pps x 8

4 pps + 25s x 5---> 3 pps x 8----> 2 pps x 8---> 1 pps x 10


Seated dumbbell lateral

15s x 25

25s x 20

30s x 15 x 2


Reverse pec deck

100 x 15

160 x 15

190 x 15

205 x 13


Dumbbell shrugs

1 x warm up

100s x 10

110s x 10


Incline close grip barbell press

135 x 15

185 x 10

225 x 6

225 x 5


Cable press downs

1 x warm up

155 x 15

200 x 12

230 x 10----> 140 x 12

TweetReally happy about my leg workout today. First time in a while I've been able to put a respectable amount of weight on the squat bar without my hip hurting too bad. Had I not been an idiot and forgot my belt I know I could've knocked out a set of eight with 315.


Hip abductor

2 x warm up

160 x 12

180 x 12

200 x 12


Hip adductor

2 x warm up

150 x 12

170 x 12

190 x 12


Leg extensions

3 x warm ups

150 x 12

170 x 12

190 x 10


Lying leg curls

3 x warm ups

150 x 10

170 x 8

170 x 7------> 100 x 12 + 15 sec ISO hold


Squats

135 x 8

185 x 8

225 x 8

250 x 8

275 x 6

315 x 4


Leg press

2 x warm ups

6 pps x 15

8 pps x 12

10 pps x 10


Sissy squats

BW x 12 x 3


Matrix calf ext/ glute machine

200 x 15/ 50 x 12

300 x 12/ 70 x 12

400 x 10/ 90 x 12

TweetStarted eating better today so hopefully I can get back in the groove and stay back on track.

Bench press

135 x 15 x 2

185 x 10

225 x 10

255 x 8

275 x 8


Incline barbell press

135 x 10

165 x 10

185 x 10

205 x 10

255 x 8


Dumbbell fly/ dumbbell press

1 x warm up

50s x 10/ 10 x 3


Dumbbell curl

25s x 20 x 3

50s x 6

Dumbbell preacher curl

25s x 15 x 2

50s x 5


Meal 1: 50 gm protein shake, 2 slices whole wheat toast with 2 tablespoons natural peanut butter and one banana

Post workout: 2 tablespoons natural peanut butter and 16 ounces 1% milk

Meal 2: 10 oz BBQ chicken, 1 1/2 cups white rice

Meal 3: 10 oz BBQ chicken, 1 1/2 cups white rice

Meal 4: 50 gm protein shake and 1 1/2 cups kashi cereal with 1 % milk

TweetBack workout in the garage today so I was limited but a good workout still. Back was aching and I couldn't find my straps so barbell rows were a bit light today.

Dumbbell rows

55s x 20 x 3


Neutral medium grip pull ups

BW x 12, 9, 8, 8


Bent barbell rows

135 x 12

185 x 12

205 x 12

225 x 10

225 x 10-----> 55 lb DB x 12


EZ bar pullovers

1 x warm up

75 x 12

85 x 12

95 x 12

105 x 10


Good mornings

2 x warm ups

135 x 8

155 x 8

175 x 8



Meal 1 (post workout): 5 eggs with cheese, 2 slices bacon, whole wheat bagel with cream cheese, 16 oz 1% milk

Meal 2: protein shake, peanut butter and jelly with whole wheat bread, 2 tbs natural pb and sugar free jelly

Meal 3: 10 oz BBQ chicken, 1 1/2 cups rice

Meal 4: beef and noodles, steamed broccoli

Meal 5: 10 oz BBQ chicken, steamed broccoli

TweetLooks like that diet is back on track. Nice gusto

TweetDumbbell press

3 x warm ups

90s x 8

100s x 8

100s x 8


Machine laterals

70 x 15

100 x 15

120 x 15

150 x 12-----> 90 x 8


Bent DB laterals

15s x 20

25s x 20

35s x 15

45s x 12


SM shrugs

135 x 15

185 x 15

225 x 12

275 x 8

275 x 8

Close grip bench press

135 x 12

135 x 12

185 x 10

225 x 8

225 x 7


Machine dips

1 x warm up

240 x 22

247.5 x 19

247.5 x 18


Lying DB skull crushers/ diamond push ups

1 x warm up

35s x 12/ BW x 20

45s x 10/ BW x 14

55s x 6/ BW x 13


Meal 1: 5 eggs, whole wheat bagel with cream cheese, 16 oz 1% milk

Meal 2: protein shake, peanut butter and jelly sandwich with two slices whole wheat bread 2 tablespoons natural peanut butter and sugar free jelly

Meal 3: 10 ounces barbecue chicken 1 1/2 cups rice

Meal 4: 8 oz sirloin, loaded baked potato, salad

Meal 5: protein shake, peanut butter and jelly sandwich with two slices whole wheat bread 2 tablespoons natural peanut butter and sugar free jelly

TweetTues:


Lying leg curls

35 x 10

45 x 10

60 x 10

70 x 10

80 x 10

100 x 6

80 x 10


Squats

135 x 8

185 x 8

225 x 8

295 x 6

345 x 2-----> 225 x 8


Walking DB lunges

1 x warm up

25s x 10 x 3


Leg extensions/ DB straight leg deads

1 x warm up

70 x 15/ 50s x 12

95 x 15/ 50s x 12

120 x 15-----> 70 x 10/ 50s x 12


Single leg calf raises

BW x 20 x 2


Meal 1: protein shake, pb& j with natty pb and SF jelly

Meal 2: big steak burrito

Meal 3: same as meal 1

Intra- vitargo and aminos

Meal 4: 8 oz ground beef, 1 1/2 cups rice



Wed:


Incline barbell press

135 x 10 x 2

185 x 10

225 x 8

255 x 8

285 x 5

300 x 3

225 x 12


Bench press

135 x 10

225 x 8

250 x 8

275 x 6

225 x 12


Dumbbell fly/ dumbbell press

1 x warm up

50s x 12/ 12 x 3


Hammer curls

2 x warm ups

50s x 12 x 3


Dumbbell curl burnout

25s x 25ish

TweetOut of town for TG weekend and wasn't even planning on being able to workout but I needed up finding an accommodating gym nearby and had an awesome workout. A little unprepared cuz I didn't have wrists straps or my belt with me but a great heavy workout regardless. Feel like a bloated slug after a few days of bad eating but gonna keep it in check today as best as possible.


Wide grip lat pulldown

3 x warm ups

160 x 10

200 x 8

220 x 6----> 140 x 8


T bar row

2 x warm ups

135 x 10

180 x 8

225 x 6----> 135 x 10


HS pulldown (close supinated grip)

1 x warm up

2 pps x 8

2 pps + 25s x 8

3 pps x 6----> 2 pps x 8


One arm dumbbell rows

1 x warm up

100 x 10

110 x 10

120 x 10


Machine pullovers (Atlantis machine.... Loved these)

1 x warm up

120 x 10

150 x 10

180 x 10

210 x 10

250 x 10


Scrape the rack rack pulls or whatever they're called lol

135 x 6

225 x 6

315 x 6


20 min light cardio


Meal 1 (post workout): egg cheese and potato frittata and protein waffles

Meal 2: 1/2 rotisserie chicken beans and coleslaw

Meal 3: chicken or steak and potato

Meal 4: protein shake and probably some snacks

TweetVery cool gusto. I would love it if there were more choices in gyms around here. We have the YMCA (that's where I lift) or a bunch of 24hr fitness and express fitness. There's one place I'd like to go but the rates are nuts. It's awesome you found a place on vacation. Keep crushing.

TweetDidn't track diet today and won't tomorrow either. Couple of travel days today and tomorrow so just eating normal. Lots of HS and machine work today... No particular reason just the way it worked out.

HS shoulder press

1 pps x 12 x 2

2 pps x 12

3 pps x 10

3 pps + 25s x 8

4 pps x 6


Machine laterals (Atlantis)

45 x 10

60 x 10

75 x 10

90 x 10

105 x 10


Reverse pec deck

90 x 15

120 x 15

150 x 15

180 x 15

180 x 12----> 105 x 10


SM upright row

95 x 12

115 x 12

135 x 12

155 x 9

155 x 8


HS dips

1 pps x 15

2 pps x 15

2 pps + 25s x 12

3 pps x 12

3 pps x 10


Atlantis seated tricep ext

45 x 12

90 x 12

135 x 12

180 x 12

180 x 12


Incline cable press downs/ diamond push ups

120 x 15/ BW x 15

150 x 15/ BW x 12

180 x 12/ BW x 10


Hanging leg raises x 20

TweetTravel day today. Good workout but a bit lighter in the leg presses and hacks... Forgot my knee wraps.


Lying leg curls

3 x warm ups

120 x 8

140 x 8

160 x 8

180 x 8

200 x 5----> 120 x 10 + 10 sec ISO hold


Leg press (forgot my knee wraps this trip so not quite as heavy as usual)

3 x warm ups

6 pps x 10

8 pps x 10

9 pps x 8


Hack squats

1 x warm up

2 pps x 10

3 pps x 10

4 pps x 10

4 pps x 10


SM lunges

95 x 10

115 x 10

135 x 10

155 x 10


SL deads in hack machine/ Standing calf raises

1 pps x 10/ 200 x 10

2 pps x 10/ 300 x 10

3 pps x 10/ 400 x 10

3 pps x 10/ 500 x 8

TweetGetting so heavy weight moving ur a monster