TweetOreos and pizza haha
TweetOreos and pizza haha
TweetKeep it up!
TweetBeen hard at it. Felt very strong today and felt like kingpins have moved a lot more weight if my shoulder hadn't been tweaking my on me.
Tuesday:
Hip abductor
2 x warm ups
155 x 15
180 x 15 x 2
Hip adductor
2 x warm ups
155 x 15 x 3
Lying leg curl
2 x warm ups
95 x 8
110 x 8
125 x 8
140 x 8
Single leg press
3 x warm up
4 plates x 10
5 plates x 10
6 plates x 10
7 plates x 10
8 plates x 10
9 plates x 8
Hack squats
2 x warm ups
2 pps x 10 (neutral)
2 pps + 25s x 10 (wide)
3 pps x 10 (narrow)
3 pps + 25s x 10 (narrow)
Leg ext/ SL dumbbell deadlift
1 x warm up
135 x 10/ 60s x 10 x 3
Single leg calf press
2 x warm ups
4 plates x 15 x 3
Wednesday:
Machine press
2 x warm ups
110 x 10
140 x 10
170 x 10
Dumbbell press
2 x warm ups
80s x 8
100s x 8
120s x 8
140s x 5
Incline barbell press
1 x warm up
185 x 8
225 x 8
235 x 8, 6
Cable crossovers/ stretch push ups
1 x warm up
25 x 20/ 15 x 4
Bent dumbbell laterals
1 x warm up
30s x 15 x 3
Side machine laterals
1 x warmup
80 x 12
110 x 12 x 2
Front barbell raise/ incline sit ups
1 x warm up
20 min HIIT
Thursday:
Reverse facing close grip pulldown
2 x warm ups
120 x 10
140 x 10
160 x 10
One arm dumbbell rows
2 x warm ups
90s x 8
110s x 8
130s x 8
150s x 8
HS DY row
1 x warm ups
1 pps + 25s x 8
2 pps x 8
2 pps + 15s x 8 x 2
Assisted wide grip pull-ups
(125) x 10
(95) x 10
(65) x 10
BW x 6
HS pullover
1 x warm up
140 x 8
180 x 8
230 x 8----> 140 x 10
Deadlifts
2 x warm up
225 x 6
275 x 6
315 x 4
365 x 4
405 x 1
425 x 1
20 min light cardio
Friday:
Rope pressdown/ machine dip warm up x 3 each
Dips
BW x 10 x 2
+ 45 x 10
+ 90 x 10
+ 110 x 9
BW x 10
Rope press downs/ bench dips/ over head cable extensions
1 x warm up
70 x 12/ 8/ 70 x 8
90 X 12/ 8/ 90 x 8 x 3
HS preacher curls/ diamond push-ups
1 x warm up
45 x 10/ 15
70 x 10/ 15 x 2
Incline dumbbell curls/ hammer curls/ reverse EZ bar curls
25s x 8/ 8/ 6 x 3
Close grip pull ups
BW x 6 x 2
Hanging leg raises
15 x 2
20 min HIIT
Saturday: off
Sunday:
Lying leg curls (free weight)
3 x warm ups
60 x 10
70 x 10
80 x 10
90 x 10 x 2
Squats
135 x 8
185 x 8
225 x 8
255 x 8
285 x 8
315 x 6
Leg ext (free weight)/ sissy squats
2 x warm ups
70 x 12/ 10
85 x 12/ 10
100 x 12/ 10
115 x 12/ 10
Walking dumbbell lunges/ SL dumbbell dead lifts
1 x warm ups
50s x 8/ 8 x 3
20 min light cardio
Today:
Bench press
135 x 6 x 2
185 x 6
225 x 6
250 x 6
275 x 6
290 x 6
295 x 5
Incline dumbbell press
2 x warm ups
100s x 8
110s x 8
120s x 8
Incline matrix press
1 x warm up
1 pps + 25s x 8
2 pps x 8
2 pps + 25s x 8 x 3
Pec deck
2 x warm ups
130 x 20
145 x 20
160 x 20
Matrix shoulder press
1 x warm up
1 pps + 25s x 8
2 pps x 8
2 pps + 25s x 8
Bent dumbbell laterals/ over and backs
1 x warm up
30s x 15/ 15 x 3
Side dumbbell laterals
15s x 15
20s x 15 x 2
Hanging leg raises
15 x 3
20 min HIIT
TweetVery nice, strong!
TweetShoulders, elbows, and left hip have constant issues so not as strong as I'd like but for going on 40 I'm happy with it.
TweetGreat workout today. Insane pump. !-2 sec squeezes on all exercises.
Seated cable rows
2 x warm ups
130 x 10
145 x 10
160 x 10
175 x 10
Wide grip pulldowns
1 x warm up
130 x 10
145 x 10
160 x 10
175 x 8----> 100 X 10
Tbar rows
1 x warm up
100 x 8
150 x 8
200 x 8 x 3-----> 150 x 6 (last set only)
HS high row
1 x warm up
2 pps x 8
2 pps + 25s x 8
3 pps x 8 x 2----> 2 pps x 6-----> 1 pps x 8 (last set only)
Dumbbell pullover
2 x warm ups
80 x 8
90 x 8
100 x 8
110 x 8
Face pulls/ machine back ext.
50 x 10/ 100 x 10
70 x 10/ 150 x 10
90 x 10/ 200 x 10 x 2
TweetIncline close grip barbell press/ barbell curls
3 x warm ups
155 x 8/ 70 x 8
185 x 8/ 70 x 8
215 x 8/ 70 x 8
225 x 6/ 70 x 8
Incline dumbbell curls/ overhead cable ext.
1 x warm up
30s x 8/ 50 x 8
30s x 8/ 65 x 8
30s x 8/ 80 x 8
30s x 8/ 95 x 8
Nautilus tricep ext/ hammer curls/ dips/ one arm nautilus preacher curls
1 x warm up
125 x 8/ 35s x 8/ 15/ 50 x 8
140 x 8/ 35s x 8/ 15/ 50 x 8
155 x 8/ 35s x 8/ 15/ 50 x 8
170 x 8/ 40s x 8/ 15/ 50 x 8
20 min HIIT
TweetBeen hard at it, just haven't been posting. Quick one but good one yesterday. Squats later today.
Yesterday:
Decline HS press
2 x warm ups
1 pps + 25s x 8
2 pps x 8
2 pps + 25s x 8
3 pps x 8
Incline dumbbell press
2 x warm ups
80s x 8
100s x 8
120s x 8
130s x 8
Dumbbell fly/ dumbbell press
1 x warm ups
40s x 8/ 8
60s x 8/ 8
HS press
1 x warm up
2 pps x 10 x 3
Side dumbbell laterals/ bent dumbbell laterals
1 x warm up
30s x 8/ 8 x 3
TweetGood leg workout yesterday and light but good back workout today.
Yesterday:
Hip adductor
2 x warm ups
150 x 15 x 3
Hip abductor
2 x warm ups
150 x 15 x 3
Seated leg curl
2 x warm ups
100 x 10
110 x 10
120 x 10
Squats
135 x 8 x 2
185 x 8
225 x 8
250 x 8
275 x 8
315 x 7
Single leg machine press
100 x 10
160 x 10 x 2
Leg ext/ lying leg curl/ machine calf ext (10 sec ISO hold last rep each set)
1 x warm up
100 x 10/ 80 x 10/ 300 x 10
120 x 10/ 110 x 10/ 340 x 10
130 x 10/ 120 x 10/ 400 x 10
20 min light cardio
Today:
Assisted pull ups
(100) x 12
(80) x 12
(60) x 12
(40) x 12
BW x 8-----> (80) x 10
HS rows
1 pps x 10
2 pps x 10
2 pps + 25s x 10
3 pps x 10 x 3
One arm supinating pulldowns
1 x warm up
100 x 12
130 x 12
145 x 12
160 x 12
Bent SM rows
135 x 8 x 2
185 x 8
225 x 8
255 x 8
Dumbbell pullover
1 x warm up
60 x 10
80 x 10
100 x 10
TweetBench press/ assisted pull ups
135 x 6/ (120) x 8 x 2
185 x 6/ (100) x 8
225 x 6/ (80) x 8
265 x 6/ (60) x 8
295 x 5/ (60) x 8
Incline barbell press/ single arm cable rows
135 x 8/ 60 x 10 x 2
185 x 8/ 90 x 10
225 x 8/ 120 x 10
245 x 8/ 150 x 10
250 x 8/ 160 x 10
EZ bar pullover/ cable crossovers
1 x warm up
75 x 10/ 50 x 12
85 x 10/ 60 x 12 x 2
Deadlifts
135 x 6
185 x 6
225 x 6
275 x 6
315 x 6
TweetDips/ hammer curls
2 x warm ups
20/ 50s x 8 x 3
Diamond push ups/ one arm cable preacher curls
1 x warm up
30/ 30 x 12
30/ 40 x 12
30/ 50 x 12 x 2
Rope cable pressdowns/ incline dumbbell curls
1 x warm up
100 x 15/ 25s x 15
130 x 15/ 25s x 15 x 2
Close grip pull ups/ incline sir ups
10/ 25 x 2
15 min HIIT
TweetYesterday and the day before. Getting ready to go hit back.
Standing cable fly
20 x 12
30 x 12
40 x 12
50 x 12 x 2
Incline barbell press
135 x 6 x 2
185 x 6
225 x 6
245 x 6
265 x 6
275 x 6
Incline dumbbell fly/ press/ stretch push ups
1 x warm up
50s x 8/ 8/ 15 x 3
Cable crossover
40 x 20 x 2
Arnold press
1 x warm up
50s x 10 x 3
One arm side cable lateral
30 x 15, 15, 10 (no rest, failure last set)
Bent dumbbell laterals/ over and backs
25s x 20/ 15 x 3
20 min HIIT
Alternating seated leg curl/ seated leg curl
2 x warm ups
40 x 8/ 8
50 x 8/ 8 x 2
Leg press/ Bulgarian split squats
3 x warm ups
6 pps x 8/ 60 x 8
8 pps x 8/ 60 x 8
10 pps x 8/ 60 x 8
11 pps x 7ish/ 60 x 8
Hip adductor/ hip abductor
2 x warm ups
150 x 12/ 12 x 3
Hack squats
1 x warm up
2 pps x 8
3 pps x 8
4 pps x 8 x 2
Leg ext/ lying leg curls/ machine calf ext
1 x warm up
120 x 10/ 100 x 10/ 300 x 10
120 x 10/ 110 x 10/ 300 x 10
130 x 10/ 120 x 10/ 400 x 10
20 min light cardio
TweetWay to knock it out man
TweetWorkouts looking good brotha.