TweetWay to knock it out man
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.
TweetHell ya!
TweetYesterday:
Assisted wide grip pull ups
(140) x 12
(120) x 12
(100) x 12
(80) x 12
(60) x 12
BW x 8
Bent barbell rows
1 x warm up
185 x 8
225 x 8
250 x 8 x 2
EZ bar pullover
1 x warm up
75 x 10
85 x 10
95 x 10
Deadlifts
225 x 6
275 x 6
315 x 6
365 x 4
410 x 1
15 min HIIT
Today:
Rope pressdowns/ incline dumbbell curls
2 x warm ups
80 x 12/ 25s x 12
100 x 12/ 25s x 12
120 x 12/ 25s x 12
140 x 12/ 25s x 12 x 2
Dumbbell curls (standard, hammer, reverse, 8 reps each)/ diamond push ups
1 x warm up
25s x 24/ 20 x 3
Close grip pull ups/ over head cable ext
2 x warm ups
8/ 100 x 12
8/ 120 x 12
8/ 140 x 12
Close grip bench/ crunches
135 x 8/ 25
185 x 8/ 25
225 x 8/ 25 x 2
20 min light cardio
TweetBeen busy but not out of the gym. Diet has been shit. Back later today.
Yesterday
HS decline press
1 pps x 12
1 pps + 25s x 12
2 pps x 12
2 pps + 25s x 12
3 pps x 12
Dumbbell press
60s x 6
80s x 6
100s x 6
120s x 6
140s x 6
Incline barbell press
135 x 12
185 x 12
205 x 12
225 x 10
Cable crossovers/ stretch push ups
1 x warm up
50 x 15/ 20
60 x 15/ 20 x 2
Reverse pec deck/ over and backs
1 x warm up
130 x 15/ 15
145 x 15/ 15
160 x 15/ 15
175 x 15/ 15
Seated dumbbell laterals
1 x warm up
20s x 10
30s x 10
40s x 10ish
Seated dumbbell press
1 x warm up
80s x 8
90s x 8
100s x 8
20 min cardio
TweetDiet has actually been decent past 4 days. Definitely upped the calories but eating like a bodybuilder for the most part.
Friday
Assisted wide grip pull ups
(160) x 10
(120) x 10
(80) x 10
(40) x 10
BW x 10
Bent barbell rows/ bent dumbbell rows
1 x warm up
185 x 8/ 50s x 8
205 x 8/ 50s x 8
225 x 8/ 50s x 8 x 2
EZ bar pullover/ close supinated grip pulldown
1 x warm up
55 x 10/ 160 x 15
75 x 10/ 160 x 15
85 x 10/ 160 x 15
One arm cable rows/ incline sit ups
1 warm up
100 x 12/ 25
120 x 12/ 25
140 x 12/ 25
15 min HIIT
Saturday
Lying leg curls (free weight)
35 x 10
45 x 10
55 x 10
65 x 10
75 x 10 x 2
Squats
135 x 8 x 2
185 x 8
225 x 8
250 x 8
275 x 8
Walking dumbbell lunges
2 x warm ups
50s x 8 x 3
Leg ext (free weight)
50 x 12
65 x 12
80 x 12
95 x 12
110 x 12 x 2
Straight leg deadlifts/ sissy squats
135 x 8/ 10
185 x 8/ 10
225 x 8/ 10 x 3
Sunday
Cable press
2 x warm ups
50 x 10
60 x 10
70 x 10
80 x 10
90 x 10
Bench press
135 x 8 x 2
185 x 8
225 x 8
250 x 8
275 x 8
Incline dumbbell fly/ press
1 x warm up
50s x 10/ 10 x 3
Cable crossovers
1 x warm up
50 x 12
60 x 12
70 x 12
Hammer curls/ dumbbell curls/ incline sit ups
1 x warm up
50s x 8/ 25s x 8/ 25 x 3
Yesterday
Wide grip assisted pull ups
(140) x 12
(125) x 12
(110) x 12
(80) x 12
(50) x 10
BW x 8
One arm dumbbell rows
2 x warm ups
80 x 8
100 x 8
120 x 8
140 x 8
150 x 8
Reverse facing close grip pulldowns/ dumbbell pullover
1 x warm up
120 x 10/ 65 x 10
140 x 10/ 65 x 10
160 x 10/ 65 x 10
T bar rows
1 x warm up
90 x 8
135 x 8
180 x 8
135 x 12 (very awkward tbar device at this gym, so I d
Deadlifts
135 x 6
225 x 6
315 x 6
405 x 4
20 min cardio
TweetSeated dumbbell press
2 x warm ups
60s x 8
80s x 8
100s x 8 x 2
Machine side laterals
1 x warm up
80 x 12
100 x 12
120 x 12 x 2----> 60 x
Reverse pec deck/ over and back stretches
1 x warm up
115 x 15/ 15
130 x 15/ 15
145 x 15/ 15
160 x 15/ 15
Close grip bench press/ EZ bar curl
135 x 8/ 75 x 8 x 2
185 x 8/ 75 x 8
225 x 8/ 75 x 8
250 x 8/ 75 x 8
Machine curls/ machine dips/ reverse curls/ cable pressdowns
1 x warm up
80 x 10/ 240 x 10/ 50 x 12/ 60 x 10 (very hard cable machine)
100 x 10/ 240 x 8/ 50 x 12/ 60 x 10 x 2
20 min cardio
TweetAlternating lying leg curls/ lying leg curls
2 x warm ups
50 x 8/ 8
65 x 8/ 8
80 x 6 + 2 partials/ 8
Leg press
4 x warm ups
6 pps x 8
7 pps x 8
8 pps x 8
9 pps x 8
10 pps x 8
SM lunges/ SM squats
2 x warm ups
135 x 8/ 8 x 8
Leg ext/ ham killers/ calf ext
1 x warm up
115 x 12/ 10/ 155 x 10
135 x 12/ 10/ 200 x 10
145 x 12/ 8/ 200 x 10
TweetHaven't been out of the gym just general online laziness haha. Started training with my 14 yo son a couple of weeks ago. He naturally a tad more ectomorphic than i was at that age but he's also going to be taller I think so thats always good haha. He's catching onto good form quick. Been feeling stinger lately and my hip seems to be doing good as long as I keep up with my PT exercises.
IMG_5339.jpg
TweetFelt like shit today. Very weak rundown and stiff. Think I mat be getting sick. Oh well, got a bit done and diet was good today.
Wide grip assisted pull ups
(160) x 12
(140) x 12
(120) x 12
(100) x 12
(80) x 12
(60) x 10
BW x 10ish
Bent barbell rows
135 x 10
185 x 10
225 x 10
250 x 8 x 3
One arm supinated pulldowns
2 x warm ups
160 x 12, 12, 10-------> 100 x 8 (last set)
EZ bar pull overs
1 x warm up
75 x 10
85 x 10 x 2
Meal 1: 3 scoops syntha 6, 2 tbs natural PB, 1 1/2 cups kashi cereal in 1 cup almond milk
Intra: 2 scoops vitargo, 2 scoops bsn aminos
Meal 2: Steak and cheese omelet, harvest grain pancakes
Meal 3: 8 oz lean ground beef, 8 oz sweet potato
Meal 4: 3 scoops syntha 6, 2 tbs natural PB, 1 1/2 cups kashi cereal in 1 cup almond milk
Meal 5: 8 oz lean ground beef, 8 oz sweet potato
TweetSeated leg curls
2 x warm ups
90 x 10
100 x 10
110 x 10
120 x 10 + 10 sec ISO hold
130 x 8 + 5 sec sec ISO hold
Leg press
3 x warm ups
5 pps- 9 pps x 10
10 pps x 9
HS V squat
2 pps x 10
3 pps x 10
4 pps x 10
5 pps x 10
Lying leg curls/ sissy squats
80 x 15/ 12
100 x 15/ 12
120 x 15/ 12, 12
Hip adductor/ abductor/ machine calf ext
1 x warm up
150 x 15/ 150 x 15/ 300 x 15
Meal 1: 3 sccops syntha 6, 2 tbs natural pb, 1 1/2 cups kashi cereal with 1 cup almond milk
Intra: 3 scoops vitargo, 3 scoops bsn amino x
Meal 2 (cheat): Five guys double beef bacon cheeseburger, fries, 2 ice cream cones, 1 s'more haha
Meal 3: 8 oz ground turkey, 1 cup rice
Meal 4: 8 oz ground turkey, 1 cup rice
Meal 5: 3 scoops syntha 6, 2 tbs natural PB, 1 1/2 cups kashi cereal with 1 cup almond milk
TweetGlad you and your son are working out together. That is great! Hope your feeling better. Way to stick with it.
TweetElbows felt pretty tender today so I took it easy and did some body weight stuff for tris.
Alternating dumbbell curls/ rope cable pressdowns
2 x warm ups
25s x 8/ 100 x 10
30s x 8/ 120 x 10
35s x 8/ 120 x 10
40s x 8/ 120 x 10 x 2
One arm cable preacher curls/ dips
40 x 8/ 15
50 x 8/ 15
60 x 8/ 15
70 x 8/ 15
Hammer curls/ diamond push ups
25s x 10/ 25
30s x 10/ 25
35s x 10/ 25
40s x 10/ 25
45s x 10/ 20
50s x 10/ 15
Meal 1: 3 scoops syntha 6, 2 tbs natural PB, 1 1/2 cups kashi cereal in 1 cup almond milk
Intra: 2 scoops vitargo, 2 scoops bsn amino x
Meal 2: 10 oz ground turkey, 1 1/ 2 cups rice, 6 oz almonds
Meal 3: 8 oz steak/ shrimp
Meal 4: 3 scoops syntha 6, 2 tbs natural PB, 1 1/2 cups kashi cereal in 1 cup almond milk
Meal 5: cheese steak omelet, 2 slices wheat toast, hash browns with ham and cheese
TweetWed and thurs off, no dieting this weekend. Excellent workout today.
Incline dumbbell press
2 x warm ups
80s x 10
100s x 10
130s x 9, 6
HS chest press
1 pps x 10
1 pps + 25s x 10
2 pps x 10 x 3
Dumbbell fly/ press
1 x warm up
40s x 8/ 8
50s x 8/ 8
60s x 8/ 8
Cable crossovers
30 x 15 x 3
Reverse pec deck/ over and backs
1 x warm up
110 x 15/ 15 x 3
Wide grip SM upright rows
1 x warm up
95 x 10
115 x 10
135 x 10
155 x 10
Seated barbell press
1 x warm up
135 x 8
185 x 8, 6 + 2 forced reps