TweetNautilus press

1 pps x 15

2 pps x 15

3 pps x 12

3 pps + 25s x 10


One arm cable lateral

1 x warm up

12.5 kg x 15

17.5 kg x 12 x 2


Reverse pec deck/ over and backs

1 x warm up

130 x 15/ 10

160 x 15/ 10

190 x 15/ 10


Dumbbell shrug (3 sec hold each rep)

1 x warm up

80s x 8

90s x 8


Skull crushers/ close grip press

2 x warm up

75 x 12/ 12 (these were killing my elbows so I switched to dumbbells)


Incline dumbbell skull crushers/ presses (these felt awesome, insane burn and pump)

25s x 15/ 12

30s x 15/ 12

35s x 15/ 10


One arm reverse cable press down

1 x warm up

17.5 kg x 15

22.5 x 15, 13, 11


20 min cardio

Tweet2/ 12/ 16

Leg ext

2 x warm up

110 x 12

140 x 12

170 x 12 x 2


Lying leg curls

2 x warm ups

125 x 10

140 x 10

155 x 8

140 x 8


Single leg press

1 x warm up

180 x 15

270 x 12

360 x 8 x 2


HS V squat

1 x warm up

2 pps x 12

3 pps x 12

4 pps x 12


Single leg calf press

1 x warm up

180 x 15

270 x 15 x 2


Sat/ Sun- 30 min cardio each day


Today

Bench press

135 x 12 x 2

185 x 12

225 x 12 x 3


Incline barbell press

135 x 12

185 x 12

225 x 10, 9, 7


Hammer grip incline dumbbell fly/ incline twist press/ stretch push up

25s x 12/ 12/ BW x 12<------ 3 tri-sets


Dumbbell curls (less than a minute rest between each)

25s x 25, 22, 18


Hammer curls/ incline sit ups

1 x warm up

50s x 8/ 25<---- 2 super sets


Meal 1: 4 eggs with cheese and 6 oz potatoes

2 scoops intra md

Meal 2: steak and cheese omelet, harvest grain and nut pancakes

Meal 3: 8 oz ground beef, 1 1/2 cups white rice

Meal 4: 50 gm whey shake and 2 runs natural PB

TweetGreat job buddy, keep at it.
~Trixie~

Tweet

Originally Posted by Trixie

Great job buddy, keep at it.
~Trixie~

Thanks trixie!

TweetHS high row

1 x warm up

2 pps x 12

2 pps + 25s x 12

3 pps x 12, 12


Reverse facing wide grip pulldowns

1 x warm up

140 x 12

160 x 12

180 x 8----> 100 x 12


Wide neutral grip seated cable rows

1 x warm up

140 x 12 x 3


One arm HS low rows

2 pps x 10

3 pps x 10

3 pps + 25s x 10


Nautilus pull over (done very slow and strict with a deep stretch each rep)

1 x warm up

140 x 10

170 x 10

200 x 10


Hyper extensions x 25


20 min cardio


Meal 1: 50 gm whey and 2 tbs natural PB

2 scoops intra md

Meal 2: 10 oz chicken on pita with veggies and light cucumber sauce

Meal 3: 12 oz sirloin, sweet potato, 2 snack size snickers

Meal 4: 4 whole eggs, whole wheat bagel

Tweet2/ 18/ 16

Close grip incline barbell press

135 x 10 x 2

185 x 10

225 x 8 x 2


Incline dumbbell skull crushers/ incline presses

1 x warm up

30s x 12/8

40s x 12/ 8 x 2

50s x 12/ 8 x 2


One arm reverse pressdowns

2 x warm ups

70 x 10 (this movement is hard on my grip and this felt too heavy so I dropped weight)

60 x 15, 14


Reverse pec deck/ over and backs

1 x warm up

130 x 15/ 12

160 x 15/ 12 x 2


Side dumbbell laterals/ Nautilus press

1 x warm up

20s x 15/ 2 pps x 12

25s x 15/ 2 pps + 25s x 10

25s x 15/ 2 pps + 25s x 8



2/ 19/ 16



Leg ext/ lying leg curls

2 x warm ups

110 x 12/ 110 x 12

125 x 12/ 110 x 12

140 x 12/ 110 x 12

155 x 12/ 110 x 12

170 x 12/ 110 x 12


Squats

3 x warm ups

185 x 8

225 x 8

275 x 8

315 x 8


Single leg press

1 x warm up

180 x 20

270 x 15

360 x 10


Dumbbell SL deads/ sissy squats

1 x warm up

70s x 8/ 12 x 3


Single leg calf press

1 x warm up

270 x 20 x 3



2/ 21/ 16


Incline barbell press

135 x 10 x 2

185 x 8

225 x 8

255 x 8

275 x 6


Incline dumbbell fly/ incline twist press

1 x warm up

50s x 8/ 8 x 3


Bench press/ stretch push up

1 x warm up

225 x 10, 10, 8/ 12, 12, 10


Dumbbell preacher curl/ 200 m sprint/ incline sit ups

25 x 15/ 1/ 20 x 3


Hammer curls

1 x warm up

50s x 8 x 2



2/ 23/ 16


Reverse facing wide grip pulldown

2 x warm up

140 x 15

155 x 15

170 x 12

170 x 10 + 10


Chest supported t bar rows

1 x warm up

90 x 15

135 x 12

135 x 12

180 x 8


Nautilus pulldowns

1 x warm up

140 x 12

170 x 12

200 x 12

230 x 10


Dumbbell pullovers

1 x warm up

110 x 10 x 3


Rack pulls

1 x warm up

225 x 8

275 x 6

315 x 4


20 min cardio



Today


Incline close grip bench press

1 x warm up

185 x 8

225 x 8

225 x 6 ------> 135 x 10


Incline dumbbell skull crushers/ dips

1 x warm up

30s x 15/ BW x 12

40s x 12/ BW x 12

50s x 10/ BW x 12

60s x 8/ BW x 12


Rope cable pressdowns

1 x warm up

110 x 12

125 x 12

140 x 10----> 80 x 8


Reverse pec deck/ over and backs

1 x warm up

130 x 15/ 12

160 x 15/ 12

190 x 12/ 12


Dumbbell upright rows (slow reps with 1 sec contraction each rep)

1 x warm up

25s x 12

30s x 12

35s x 12

40s x 12


Nautilus presses

1 x warm up

2 pps x 12

2 pps + 25s x 12

3 pps x 10


20 min cardio



Ok so diet is back on track. Nothing crazy but just a solid manageable diet. Day to day will look something like this:


Meal 1 (pre workout): 50 gm whey, 1 cup oats with natural PB or 50 gram carb equivalent

2 scoops intra md

Meal 2: 8 oz beef, 8 oz sweet potato

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

Meal 4: 6- 8 oz chicken or beef or 4 egg meat and cheese omelet or 50 gm whey/ 50 gm carbs (oats, kashi cereal w almond milk, rice or sweet potato)

TweetWell was just about to post up this last weeks workouts and it appears i erased my notes.... awesome. Anyway been going pretty good. right elbow is acting up but I've been able to work with it so far.

TweetBench press

135 x 10 x 2

185 x 10

225 x 10

255 x 10

275 x 10

315 x 4


Incline dumbbell fly/ incline twist press

1 x warm up

40s x 10/ 10

50s x 10/ 10

60s x 10/ 10


Incline matrix press/ cable crossovers

1 x warm up

2 pps + 25s x 12/ 70 x 12

3 pps x 12/ 70 x 12

3 pps x 12/ 70 x 12


Incline dumbbell curls

1 x warm up

25s x 15

30s x 15

35s x 14


Dumbbell preacher curls

30 x 12 x 3


Hammer curls

25s x 25, 21, 20

40s x 12


Cross bench v ups

15 x 3

TweetYesterday

Wide grip reverse facing pulldowns

2 x warm up

145 x 10

160 x 10 x 3


HS rows

1 x warm up

3 pps x 12 x 4


Assisted neutral medium grip pull ups

(100) x 10

(80) x 10

(60) x 10

(40) x 10

BW x 5----> (80) x 10


Dumbbell pullover

1 x warm up

80 x 15 x 2

90 x 12

100 x 10


Dumbbell rows

1 x warm up

80s x 12 x 3


Hyperextensions

20 x 2



Today:

Seated dumbbell press

2 x warm ups

70s x 10

80s x 10

90s x 10

100s x 9


Side dumbbell laterals

1 x warm up

25s x 15 x 3


Wide grip SM upright rows

95 x 15

115 x 15

135 x 10


Reverse pec deck/ over and backs

1 x warm up

130 x 20/ 15 x 3


Machine dips

1 x warm up

240 x 25, 20, 15


Cable pressdowns/ diamond push ups

2 x warm ups

120 x 15/ 15

140 x 15/ 15

160 x 15/ 10


20 min cardio

TweetHaven't been completely out of the gym the past two weeks but training frequency has been down. Preparing for retirement from the military and trying to do a bunch of work on my house. Will be back in full swing tomorrow. 1 August retirement date!!!

TweetDoing a 10k in April so my cardio will be going way up.

Incline barbell press

135 x 10 x 2

185 x 8

225 x 8

250 x 8, 8


Bench press

135 x 12

185 x 10

225 x 10

250 x 8, 8


Stretch push ups

25, 25, 21


Dumbbell curl/ incline sit ups


2 mile run

TweetBent dumbbell rows

50s x 25 x 3


Neutral medium grip pull ups

BW x 10, 8, 6


Bent barbell rows

1 x warm up

225 x 10, 8, 8


EZ bar pullover

1 x warm up

80 x 12

90 x 12

100 x 12


SL deads

1 x warm up

225 x 8 x 3


Burpees/ 400 m run

10/ 400 m x 4

TweetGreat log brutha