TweetSaturday

Amusement park with the family and a couple good meals and a bunch of junk.


Yesterday

3 mile run

Meal 1: 4 egg omelet with cheese sausage and bacon, potatoes and pancakes

Meal 2: 50 gm protein shake

Meal 3: 4 whole eggs, 8 oz ground beef, hash browns, corn bread

Meal 4: 75 gm protein shake


Today

HS low row

2 x warm ups

2 pps x 12

3 pps x 10

4 pps x 6

3 pps x 12


Wide grip assisted pull ups

(120) x 12

(100) x 12

(80) x 11

(60) x 8

(40) x 6


SM bent rows

135 x 12

185 x 12

225 x 12

275 x 8

295 x 6-----> 225 x 6


Close neutral grip reverse facing pulldowns

130 x 15

160 x 12

190 x 9----> 110 x 10


Nautilus pull overs

1 x warm up

155 x 10

200 x 10

245 x 8


Hyper- extensions

15 x 2


20 min cardio


Meal 1: 75 gm protein shake, cinnamon raisin bagel

Intra- 70 vitargo, 1 scoop protein powder

Meal 2: 1/2 lb beef burger with cheese, potatoes

Meal 3: 8 oz chicken and 1 1/2 cups rice

Meal 4: same as 3

Meal 5: 75 gm protein shake

TweetSeated dumbbell press

3 x warm ups

115s x 2 wtf no idea what happened here but def embarrassing

85s x 8

95s x 8

105s x 7


Side dumbbell laterals (brought to 10 and 2 position 1 minute rest between sets)

20s x 15

25s x 15

30s x 12

35s x 10----> 20s x 10


Bent dumbbell laterals

20s x 20

30s x 20

50s x 15ish


Dumbbell shrugs

2 x warm ups

115s x 8

125s x 8

135s x 8


Close grip bench press

135 x 8

185 x 8

205 x 8

225 x 8

225 x 8


Rope cable press downs (on lat pull down)

50 x 15

60 x 15

70 x 15

80 x 13ish

90 x 11ish


Diamond push ups

25 x 2


Hanging leg raises

15 x 2


Meal 1: 4 whole egg omelet with cheese and potatoes

Intra: 70 vitargo and aminos

Meal 2: 75 gm protein shake, 5 oatmeal raisin cookies

Meal 3: 10 oz chicken and 1 1/2 cups rice

Meal 4: 75 gm protein shake

TweetBeen away from the log for a bit but have def still been in the gym. My diet about the last week and a half has absolutely been nonexistent as I've just been relaxing and enjoying Christmas with the kids and friends and family. First day back in the gym after about three days today. Was just supposed to do shoulders and triceps but did a chest shoulder and arm workout because I was feeling froggy and just enjoyed being back in the gym. Diet was a bit better today and will be fully back on track mon or tues. Hope everyone had a wonderful Christmas.


Incline dumbbell press

3 x warm ups

100s x 10

120s x 10 x 2


Decline HS MTS press (the weight on this machine was extremely deceptive and felt really heavy.... 110 each side about killed me)

1 x warm up

70s x 10

90s x 10

110s x 5----> 70 x 9


Pec deck

1 x warm up

135 x 15

165 x 15

195 x 15

225 x 13ish


Close grip bench press

135 x 10 x 2

185 x 10

225 x 5----> 135 x 10


SM wide grip upright rows

2 x warm ups

135 x 10

155 x 10

175 x 8


Reverse pec deck/ cable curls

100 x 15/ 80 x 15

120 x 15/ 100 x 15

140 x 13/ 120 x 13


Seated dumbbell press/ seated hammer curls

60s x 12/ 40s x 10

80s x 10/ 40s x 10

100s x 8/ 40s x 10

TweetOne of the best leg workouts I've had in a very long time. Pretty strong and no hip pain.... Mobility still sucks but as long as the pain is held at bay I'm happy. The PT basically told me my mobility would never improve greatly. Although 365 five times isn't super impressive that's heavier than I've got in a long while.

HS MTS single leg curl

3 x warm ups

80 x 10

90 x 10

100 x 10

120 x 8


Squats

135 x 8

185 x 8

225 x 8

275 x 8

315 x 8

365 x 5


Leg press

2 pps x 20

4 pps x 20

6 pps x 20

8 pps x 15

10 pps x 12


Leg ext/ hip abductor/ calf raise

1 x warm up

135 x 15/ 100 x 15/ 300 x 10

150 x 15/ 120 x 15/ 400 x 10

165 x 12/ 140 x 12/ 400 x 10

TweetYesterday:

Bench press

135 x 10

185 x 10

225 x 10

275 x 8

315 x 4


Incline dumbbell press

1 x warm up

100s x 12, 12, 10


Cable crossovers/ push ups

110 x 20/ 30

140 x 20/ 22

170 x 15/ 20


Rope cable pressdowns/ dumbbell curls/ incline sit ups

(150 x 15/ 30s x 15/ 20) x 3



Today:

Wide grip reverse facing pulldowns

2 x warm ups

160 x 12

180 x 10

200 x 7-----> 120 x 12 + 10 sec ISO hold


HS row (medium pronated grip pulling to chest)

1 pps x 15

2 pps x 15

3 pps x 13

4 pps x 9

4 pps x 7ish


Close grip assisted pull ups

(100) x 12

(85) x 12

(70) x 12

(55) x 10

(40) x 10


HS low row

1 pps x 15

2 pps x 15

3 pps x 10

3 pps x 10ish


Dumbbell pullover

1 x warm up

110 x 8

120 x 7, 6

TweetNot the heaviest day but I pushed the pace good and got a great sweat and pump going.



HS press

1 pps x 12 x 2

2 pps x 12

3 pps x 12

3 pps + 25s x 7


Reverse pek deck

2 x warm ups

175 x 15

190 x 15

205 x 15ish


Seated side dumbbell laterals

15s x 15

20s x 15

25s x 15

30s x 12


Front dumbbell raises

15s x 15

20s x 15

30s x 15

35s x 12


Machine dips

2 x warm ups

247.5 x 25, 21, 19


Skull crushers/ close grip presses/ leg raises

1 x warm up

75 x 12/ 12/ 15

95 x 12/ 12/ 15

115 x 10/ 8/ 15


20 min cardio

TweetBack in the gym after a few busy days. Appetite was in the tank today but at least I ate decently healthy.


Leg ext warm ups x 3


Hip adductor

3 x warm ups

170 x 15

200 x 15

230 x 15


Hip abductor

3 x warm ups

170 x 15

200 x 15

230 x 15


Lying leg curls

3 x warm ups

150 x 10

170 x 10

190 x 10ish

210 x 6


Leg press

3 x warm ups

8 pps x 10

10 pps x 10

11 pps x 8


Hack squats

1 x warm up

2 pps x 12

3 pps x 12

4 pps x 10


Straight leg DL on hack machine

1 x warm up

2 pps x 10

2 pps + 25s x 10 x 2


Calf raises/ leg ext

1 x warm up

300 x 10/ 135 x 15

400 x 10/ 165 x 15

500 x 9/ 195 x 12


Meal 1: steak and cheese omelet, harvest grain pancakes with SF syrup

2 scoops intra md

Meal 2: big roast beef sandwich

Meal 3: 12 oz steak, baked potato, dinner roll

TweetAppetite has been in the tank lately. Don't know what's up but just no desire to eat anything. Haven't been eating bad just haven't been eating much of anything at all.

Yesterday:

Bench press

135 x 10 x 2

185 x 8

225 x 8

275 x 8

315 x 5

225 x 15


Incline dumbbell press

1 x warm up

110s x 10, 9, 8


HS presses

1 x warm up

2 pps x 10

2 pps + 25s x 10, 9


Pec deck/ push ups

1 x warm up

180 x 20/ 30

180 x 20/ 24

180 x 20/ 20


Incline dumbbell curls

2 x warm ups

30s x 15, 13, 12


One arm dumbbell preacher curls

25 x 12

30 x 12

35 x 11


Hammer curl burnout

30s x 25


Hanging leg raises

15 x 3


20 min cardio


Today:

Wide grip assisted chins

(100) x 15

(80) x 15

(60) x 12

(40) x 9


Seated cable rows

1 x warm up

150 x 12

170 x 12

190 x 12

210 x 10


Tbar rows

1 x warm up

100 x 12

150 x 12

200 x 10


Close grip pulldowns

1 warm up

150 x 10

170 x 10

190 x 8

210 x 7


Cable pullover/ face pulls

1 x warm up

140 x 15 x 3/ 100 x 12 x 3


Hyper extensions

20 x 2

Tweet

Originally Posted by gusto77

Appetite has been in the tank lately. Don't know what's up but just no desire to eat anything. Haven't been eating bad just haven't been eating much of anything at all.

Yesterday:

Bench press

135 x 10 x 2

185 x 8

225 x 8

275 x 8

315 x 5

225 x 15


Incline dumbbell press

1 x warm up

110s x 10, 9, 8


HS presses

1 x warm up

2 pps x 10

2 pps + 25s x 10, 9


Pec deck/ push ups

1 x warm up

180 x 20/ 30

180 x 20/ 24

180 x 20/ 20


Incline dumbbell curls

2 x warm ups

30s x 15, 13, 12


One arm dumbbell preacher curls

25 x 12

30 x 12

35 x 11


Hammer curl burnout

30s x 25


Hanging leg raises

15 x 3


20 min cardio


Today:

Wide grip assisted chins

(100) x 15

(80) x 15

(60) x 12

(40) x 9


Seated cable rows

1 x warm up

150 x 12

170 x 12

190 x 12

210 x 10


Tbar rows

1 x warm up

100 x 12

150 x 12

200 x 10


Close grip pulldowns

1 warm up

150 x 10

170 x 10

190 x 8

210 x 7


Cable pullover/ face pulls

1 x warm up

140 x 15 x 3/ 100 x 12 x 3


Hyper extensions

20 x 2

Great Job as usual!

The butt muscles peeking out of your trunks on your avatar are my favorite part of this thread.

TweetLast few days in the gym below. Nothing to note on diet. Just kind of eating normal with protein shakes and my intra MD in there.



Thursday (Last week):

Barbell press

2 x warm ups

135 x 10

185 x 8

205 x 8

225 x 5 + 1 forced


Dumbbell laterals

15s x 15

20s x 15

25s x 15

30s x 15

35s x 15


Reverse pec deck/ over and backs

1 x warm up

130 x 15/ 10

150 x 15/ 10

170 x 12/ 10


Dumbbell shrugs

2 x warm ups

90s x 10 x 2


Close grip bench

135 x 8 x 2

185 x 8

225 x 8

255 x 6 x 2


Incline dumbbell skull crushers

2 x warm ups

35s x 12

40s x 12

45s x 1


Monday:


Incline barbell press

135 x 8 x 2

185 x 8

225 x 8

255 x 8

285 x 7


Dumbbell bench press

1 x warm up

110s x 8

120s x 8

130s x 7


Decline HS press

1 x warm up

2 pps x 12

2 pps + 25s x 12

3 pps x 12

3 pps + 25s x 8ish


Cable crossovers

40 x 15

60 x 15

80 x 8----> 50 x 10


Machine curls

1 x warm up

100 x 15

120 x 12

140 x 9


Hammer curls

50s x 10

55s x 8

60s x 7


Incline curl burnout

20s x 23




Today:

Assisted wide grip pull ups

(100) x 20

(80) x 15

(60) x 15

(40) x 12

(20) x 10

BW x 6----> (60) x 10


HS rows

1 pps x 15

2 pps x 15

3 pps x 12

4 pps x 8


Dumbbell rows

1 x warm up

90s x 10

95s x 9

100s x 9ish


Reverse facing Close neutral grip pull downs

1 x warm up

130 x 12

145 x 12

160 x 9


EZ bar pull overs

65 x 12

85 x 10

105 x 6 + 2 forced


Dead lifts

135 x 8

225 x 6

275 x 6

315 x 4

365 x 1 (this felt very light but my grip was done after one rep.... Still in need of some new straps)


20 min cardio

TweetNICE!!!! Save room for some nuggets this year

TweetGood leg workout today. Think I pushed the pace pretty good cuz my legs were touched halfway through. Not the strongest today but still happy.


Seated Leg Curls

2 x warm up

90 x 10

110 x 10

130 x 8

150 x 6


Squats

135 x 8

185 x 8

225 x 8

275 x 8

315 x 8

375 x 2


Leg Press

2 pps x 20

4 pps x 20

6 pps x 15

8 pps x 12


Leg ext/ Hip abductor

1 x warm up

130 x 12/ 170 x 12

150 x 10/ 190 x 12

150 x 10/ 210 x 10


HS Calf press

2 pps x 20

4 pps x 15

6 pps x 10 x 2

TweetWorked out alone today and felt pretty strong so Im happy. Didn't eat much today but ate healthy.

Bench press

135 x 12 x 2

185 x 10

225 x 8

275 x 8

315 x 5


Incline barbell press

135 x 12

185 x 10

225 x 8

275 x 6

275 x 6


Incline dumbbell skull crusher/ incline dumbbell press

2 x warm ups

(50s x 10/ 12) x 3


Dumbbell curl/ lateral raise

(25s x 20/ 20) x 3


Bent lateral raise/ Incline sit ups

(25s x 20/ 25) x 3