TweetAWESOME THREAD BRO....
TweetAssisted wide grip pull ups
(140) x 12
(120) x 12
(100) x 12
(80) x 12
(60) x 12
(40) x 12
BW x 10ish
Bent dumbbell rows
1 x warm up
60s x 10
80s x 10
100s x 10 x 2
Seated cable rows
1 x warm up
120 x 12
140 x 12
160 x 12
180 x 12
200 x 12
Reverse facing close grip pulldowns
1 x warm up
120 x 12
140 x 12
160 x 12 (started pulling me off the bench without leg support and I started pulling with my arms a lot so I dropped back down)
140 x 12-----> 85 x 10
Dumbbell pullover/ face pulls
1 x warm up
60 x 10/ 50 x 12
80 x 10/ 65 x 12
100 x 10/ 80 x 12
110 x 9/ 80 x 11
Hyperextensions/ incline sit ups
15/ 20 x 3
Diet for today: waffles, bacon, pizza, protein shakes, burgers, fries, intra workout
TweetAWESOME THREAD BRO....
TweetIncline close grip bench press/ incline dumbbell curls
2 x warm ups
185 x 8/ 30s x 8
225 x 8/ 35 x 8 x 3
HS tricep ext/ HS preacher curls
1 x warm up
90 x 10/ 45 x 10
135 x 10/ 70 x 10
180 x 10/ 80 x 10 x 2
Bench dips/ reverse curls
1 x warm up
15/ 65 x 10 x 3
Dumbbell kickbacks/ concentration curls
25 x 15/ 15 x 2
TweetGot sick a bit so yesterday was off and today was supposed to be legs but did a secondary chest and back instead. Kept it pretty light and got a great pump.
That fly/ press/ pullover triset felt awesome
Incline barbell press/ assisted pull ups
135 x 8/ (160) x 10 x 2
185 x 8/ (140) x 10
225 x 8/ (120) x 10
225 x 8/ (100) x 10
225 x 8/ (80) x 10
Dumbbell fly/ press/ pullover
1 x warm up
35s x 10/ 10/ 35 x 10
50s x 10/ 10/ 50 x 10 x 2
Dips/ bent dumbbell rows/ incline sit ups
15/ 50s x 15/ 20 x 3
TweetNot out of the gym just offline for a bit. Diet is deliciously horrible haha but thats the holidays. Feeling strong but bloated lol.
TweetDid kind of a full upper body workout today. Secondary legs tomorrow and then back on reg schedule.
Bench Press
135 x 8 x 2
185 x 8
225 x 8
255 x 8
285 x 8
Assisted pull ups
(120) x 8
(80) x 8
(40) x 8
BW x 10, 9
Seated Arnold presses/ seated side dumbbell laterals
1 x warm up
35s x 10/ 25s x 8
50s x 10/ 25s x 8 x 2
Incline close grip bench press/ alternating dumbbell curls
1 x warm up
185 x 8/ 25s x 10
205 x 8/ 35s x 10
225 x 7/ 35s x 10sd
TweetSeated leg curl
2 x warm ups
80 x 10
100 x 10
120 x 10 x 2-----> 60 x 10 (last set)
Leg presses
3 x warm ups
6 pps x 8
8 pps x 8
10 pps x 8
11 pps x 6
HS V squat
1 x warm up
2 pps x 10
3 pps x 10
4 pps x 10
5 pps x 10
SL dead lift
1 x warm up
185 x 8
225 x 8
275 x 8
Leg ext/ lying leg curls/ machine calf ext
1 x warm up
100/ 100/ 260 x 10
120/ 110/ 320 x 10
130/ 120/ 360 x 10
TweetDumbbell bench press
2 x warm ups
75s x 8
100s x 8
120s x 8
130s x 8
150s x 4
Incline matrix press
1 x warm up
1 pps + 25s x 10
2 pps x 10
2 pps + 25s x 10
3 pps x 8 x 2
Dumbbell fly/ stretch push ups
1 x warm up
35s x 12/ 15
45s x 12/ 15
55s x 12ish/ 15
Reverse pec deck/ over and backs
1 x warm up
130 x 15/ 15 x 3
One arm cable side laterals
1 x warm up
30 x 10, 10, 8 (no rest)
Matrix shoulder press
2 x warm ups
2 pps x 10 x 4
20 min cardio
TweetGreat early morning garage workout, great pump.
Incline barbell press
135 x 8 x 2
185 x 8
225 x 8
250 x 8
275 x 6
Incline dumbbell fly/ incline dumbbell press
1 x warm up
35s x 12/ 12
50s x 12/ 12 x 2
Bench press
135 x 8
185 x 8
225 x 8
250 x 8
275 x 6
Cable crossovers/ dumbbell pullover
1 x warm up
50 x 15/ 50 x 15
60 x 15/ 50 x 15
70 x 15/ 50 x 15 x 3
Seated arnold press
1 x warm up
50s x 12 x 3
One arm cable lateral raise (no rest)
1 x warm up
30 x 12 x 4
Bent dumbbell lateral raise/ over and backs
1 x warm up
25s x 20/ 15 x 3
Dumbbell shrugs/ incline sit ups
50s x 15/ 25 x 3
20 minutes light cardio
50FDDBDD-B1DA-4D3D-9BED-951C5DF71110.jpg
TweetYesterday:
Assisted wide grip pull ups
(120) x 10
(100) x 10
(80) x 10
(60) x 10
(40) x 10
BW x 8
Deadlifts
135 x 6
185 x 6
225 x 6
275 x 4
315 x 4
365 x 2
405 x 1
455 x 1
535 x 1
Reverse facing close grip pulldown
2 x warm ups
130 x 12
145 x 12
160 x 12----> 100 x 8
T bar rows
2 x warm ups
150 x 10
200 x 10 x 2
HS rows
1 x warm up
2 pps x 12
2 pps + 25s x 12
3 pps x 12 x 2
Face pulls
50 x 20 x 2
20 min cardio
Today:
Dips/ machine curls
2 x warm ups
BW x 10/ 80 x 10
+ 45 x 10/ 80 x 10
+ 90 x 10/ 100 x 10
+ 135 x 6/ 120 x 10
BW x 30
One arm HS preacher curls/ diamond push ups
25 x 12/ 30
30 x 12/ 30
35 x 12/ 30
40 x 12/ 30
Overhead cable extensions/ hammer curls
2 x warm ups
100 x 12/ 40s x 12
120 x 12/ 40s x 12
130 x 12/ 40s x 12
Incline dumbbell curls/ incline dumbbell skull crushers
20s x 12/ 12
25s x 12/ 12
30s x 12/ 12
20 min cardio
TweetSunday
Hip adductor/ abductor
2 x warm ups
150 x 15/ 15 x 3
Seated leg curl
2 x warm ups
100 x 10
110 x 10
120 x 10 ----> 60 x 8
Leg press
4 x warm ups
6 pps x 10
7 pps x 10
8 pps x 10
9 pps x 10
10 pps x 10----> 6 pps x 15
Bulgarian split squats
1 x warm up
65 x 8 x 3 + 10 sec ISO hold each set
Lying leg curls/ machine calf ext
1 x warm up
80 x 10/ 300 x 10
100 x 10/ 300 x 10
120 x 10/ 400 x 10
140 x 10/ 400 x 10
Monday
Bench press
135 x 8 x 2
185 x 8
225 x 8
250 x 8
275 x 8 x 2
Incline barbell press
135 x 10
185 x 10
225 x 10
250 x 7, 6
Cable crossovers/ incline dumbbell press
1 x warm up
70 x 15/ 50s x 12 x 4
Seated side dumbbell laterals/ seated dumbbell press
1 x warm up
25s x 10/ 50s x 15 x 3
Cable rear laterals/ over and backs/ incline sit ups
1 x warm up
30 x 10/ 15/ 25 x 3
Today
Off
TweetHey sorry!!! Havent been out of the gym just been away from home. Met a girl and we've been hanging out
TweetBeen busy but not out of the gym.
Yesterday
Hip adductor/ Hip abductor
2 x warm ups
140 x 15/ 15 x 3
Lying leg curls
2 x warm ups
100 x 12
120 x 12
150 x 10, 8----> 90 x 8
Leg press (different machine, felt MUCH HEAVIER)
3 x warm ups
6 pps x 10
8 pps x 10
9 pps x 10
10 pps x 6
HS V squat
1 x warm up
3 pps x 10
4 pps x 10
5 pps x 10
6 pps x 10
Leg ext/ seated leg curls
1 x warm up
100/ 80 x 12
110/ 80 x 12
120/ 90 x 12
Machine calf raises
2 x warm up
300 x 10
360 x 10
400 x 10
20 min light cardio
Today
HS Rows
2 x warm up
2 pps x 10
2 pps + 25s x 10
3 pps x 10
3 pps + 25s x 10
4 pps x 10ish
Reverse facing narrow grip pulldowns
2 x warm ups
120 x 12
140 x 12
160 x 12------> 100 x 8
One arm dumbbell rows
2 x warm ups
100s x 8
120s x 8
140s x 8
Wide grip pulldowns
1 x warm up
140 x 12
160 x 12ish x 2------> 90 x 8
Dumbbell pullovers/ face pulls
1 x warm up
80 x 10/ 60 x 12
100 x 10/ 60 x 12
80 x 10// 60 x 12
Hyperextensions/ incline sit ups
15/ 20 x 3
20 minutes cardio
TweetAlright back on here. Wasn't out of the gym just running around crazy before during and after the holiday. Been trying to get out and have a lot of fun as well. Anyway, good moderate back day today.
HS rows
2 x warm up
2 pps x 10
2 pps + 25s x 10
3 pps x 10
3 pps + 25s x 8
2 pps x 10
Reverse facing close neutral grip pulldowns
2 s warm ups
130 x 10
145 x 10 x 2-----> 85 x 10
One arm dumbbell rows
2 x warm ups
100s x 8 x 3
Wide grip assisted pull ups
(80) x 10
(60) x 10
(40) x 10
BW x 6ish-----> (80) x 10
SM rack pulls
2 x warm ups
3 pps x 6 x 3
Dumbbell pullover/ face pulls
2 x warm ups
80 x 10/ 100 x 12
100 x 10/ 120 x 12 x 2
20 min light cardio