TweetMonday

Standing shoulder press 4 sets
Reverse peck deck 3 sets
Flat bench 4 sets
Peck Deck 3 sets
Rope extension 4 sets
Underhand extension 3 sets

Jump rope superset with cable side raises 3 sets
Chest press machine superset w/ pushdown machine 3 sets

Farmers walks 4 sets

First day back felt good. I was somewhat looking forward to it all day. I didn't go heavy or extremely push myself but everything felt really good. Even the jump rope where I've noticed if I don't do it for a few days I'm rusty, I was going and going with it at pretty fast speeds.

It may be time for a new mattress, I've been thinking it for some time now but I slept like a baby on vacation and now 2 nights I haven't sleep well. Last night my trap tightened up and my lower back was in pain. I tried multiple things to fall asleep but it was painful. After 11 days away from the gym I was hoping all the tightness would go away but it might not be the gym overall, could be the mattress and sleeping poorly. Just another expense I don't want to have haha.

TweetTuesday

Chest pad t bar row 4 sets
Hammer strength low row 3 sets
DB curl 4 sets
Preacher curl machine 3 sets
Leg extension superset w/ seated leg curl 3 sets
Leg press 4 sets

jump rope superset w/ straight bar pulldown and wall balls 3 sets

Farmers walks 4 sets

I really wanted to squat yesterday. I was in pain all morning, so much that it zapped my energy and made me miserable. Finally I took something and it got better as the day went. So I was ready to squat, got to the gym and ppl were doing who knows what in the squat racks. Two want to be powerlifters were in one rack squatting, the other rack...I dunno...two guys were going back and fourth doing hanging leg raises and pull ups, the other guy who knows. Anyway I went back and biceps first in hopes that it would free up. It didn't so I just went along with my business. It was still a decent workout for what I was able to do. I did a different type of farmers walk as well, instead of a suitcase walk, I held to kettlebells up near my chin and walked with them, figured since I did biceps, that position would allow me to keep my bicep flexed for a decent amount of time.

TweetThursday

Side lateral raise 4 sets
Hammer Strength press 4 sets
DB behind head extension 4 sets
Db high row 3 sets
Cable crossover 3 sets
V bar extension 3 sets

Farmers walk with trap bar 3 sets
Decline hammer strength press 3 sets

Solid workout, not the big compound movements but I think going forward when I do chest twice in a week I'm using the hammer strength for my chest, I really like how my chest feels through the whole movement. I had a nice pump going in my whole upper body and it was empty enough to grab the trap bar and do some walks across the gym. Felt good to be back.

Grabbed the bike again last night after it cooled down a bit. It was enjoyable to ride around town again with the breeze. If you've never done tricks on a bike, when you pull up, it hits the bottom area of the bicep better than any exercise I've ever done and my bicep is super sore right now which is awesome.

TweetSunday

Basketball

Monday

Yard work

Tuesday

Squat 6 sets
Pull ups 4 sets
T bar row 4 sets
Leg press 4 sets
DB curl 4 sets
Preacher curl machine 3 sets

Jump rope superset with straight bar pulldown 3 sets

It's been super busy plus the holiday. I've still worked out in someway or another though. Saturday I was asked to play tennis so I figured I would since summer is almost over and we played for 2 hours which was a good workout. Sunday was basketball, ended up being 4 on 4 so there was more running than usual. Monday our gym was closed which didn't make me happy but I cut the grass and tried to stay outside doing things until I couldn't take the heat anymore, I was dripping sweat and exhausted. Back at the gym Tuesday and it went well, strength was a bit off but I haven't done some of those movements in a few weeks however it all felt really good. My legs are super sore this morning. I'm still contemplating doing chest today and then legs again tomorrow but we'll see how sore my legs are later today. I may just end up doing a cardio day today.

TweetWednesday

Flat bench 5 sets
Side lateral raise 4 sets
Facepull 4 sets
Hammer strength press 4 sets
Pushdown machine 4 sets
Underhand extension 4 sets

Jump rope superset w/ weighted crunch machine 3 sets
Jump rope superset w/ farmers walks 3 set
Jump rope superset w/ side cable fly 1 arm 3 sets

More so than the workout. I am so sore, my legs hurt really bad haha, getting in and out of bed was a difficult task. Anyway the workout went well. Strength isn't where it was before my vacation just yet but everything felt pretty good. The pump was really good. I think most of all the vacation must have really helped my tired legs because my jump roping has been insane. I am able to go faster and do better footwork than I have in awhile on the jump rope. It feels good to be back to that feeling.

Now I did chest and shoulders in hopes to hit legs again today. I still may do legs and back but I'm thinking about staying with more isolation movements because of how sore I am. Not to push the muscle too much but get some fresh blood in there and do more accessory stuff to set me up better for next week.

TweetThursday

Lat pulldown 4 sets
Standing calve raise 4 sets
Rope hammer curl 4 sets
Leg extension superset w/ seated leg curl 3 sets
Hip machine 3 sets
Close grip cable row 3 sets
DB hammer curl 3 sets
Rope pulldown 2 sets

Farmers walks 3 sets

Nothing to crazy here. I was supersore everywhere, just getting out of a chair was difficult. It's been awhile since I was this sore but I also never trained a body part that was sore like this either. I felt it as soon as I started doing lat pulldowns, my lats were sore but I guess it helped with muscle connection since I could feel every muscle they were working. Decided since my calves were fresh to hit those for good measure. Leg extensions were tough, felt like I was doing half reps since I'd get to a point and not be able to squeeze the quad anymore. I figured once I was done with the workout that my body would feel better with some pump and blood but it didn't, it was still pretty tough to walk and all.

This morning I'm still sore but it's a lot better than it was. Got to love weight training

TweetSaturday

DB curl superset w/ straight bar extension 4 sets
BB curl superset w/ overhead rope extension 4 sets
Double cable curl super w/ DB behind head extension 4 sets

Agility work:
Jump rope, ladder runs, kettle bell swings

Solid workout. It was a little difficult to decide what tricep stuff I wanted to do but once I got going it was all good. The pump in the arms was really good. It was chilly outside so I was thrilled to be in a gym that wasn't so stuffy. I was wrong, it was still stuffy. I had to open the 2nd floor door and prop it open to let some of the crisp air in because I was dying. I think the warm air got trapped and needed to be circulated. Anyway the agility work went well, felt a bit slow since it's been a bit since I did it but still pretty fun.

Sunday

Basketball

It wasn't a bad run at all but my legs were still a little sore from the week so I felt sluggish at times. There was times when I knew I should cut but didn't, the fact I thought about if I should run or not was not a good sign. I saved it towards the end though as I hit the last 2 3pters for our team for the win.

TweetMonday

Standing shoulder press 4 sets
Reverse peck deck 3 sets
Incline bench 4 sets
Peck deck 3 sets
Reverse under hand extension 4 sets
Straight bar extension 3 sets

Jump rope superset with cable crossover, underhand extension, side lateral raise 3 sets

Good quality workout. My left shoulder was tight a little but I was really happy with how everything else felt. The form on all the lifts felt great and the squeeze on my tricep work was top notch. The jump rope didn't go well as I was tripping up quicker than I'm used to but when I'm supersetting it with 3 other movements I could see myself getting a bit tired.

It's been a week on follidrone and iconogenin, I've only used 1 pump am and 1 pump pm on the iconogenin, I'm waiting for a fresh bottle to come in to increase it to 2 pumps twice a day instead. I do need to improve my diet though, I feel like I haven't been eating the greatest with fantasy football, football and everything else. It seems to happen every year but I should be able to get things back in order fairly easy.

TweetTuesday

Basketball

The guy who has access to the gym said we weren't playing yesterday about a week ago but that changed. I had my mind set on going to the gym and was looking forward to it but when we were able to play I figured why not play. It was a somewhat rough go of things. Our team got killed, I shot like garbage, and the rest of the team wasn't much better but it's still a great workout. Sunday games are with older guys on a smaller court but this is a big court with kids in their 20's so it's a much faster game.

With how my diet has been the extra cardio was welcomed even if I couldn't sleep after the game and I'm super tired right now

I got my iconogenin so tonight i'll start 2 pumps on the bottle I have now since I forgot this morning

TweetWednesday

Deadlift 4 sets
Seated high rope row 3 sets
Leg press 4 sets
DB curl 4 sets
Preacher curl machine 3 sets
Leg extension superset w/ seated leg curl 3 sets
Wall Balls 3 sets

DB hammer curl 3 sets
Vertical leg press 3 sets


I had some trouble yesterday. I was tired from basketball all day but that wasn't the issue as I felt awake at the gym. During the day my knee started to hurt. Not in a sore way, more so in a something was weak in there and it wasn't stable. Worst part was I joke with a lady at work that has a bad knee but by the end of the day her and I were hobbling along. So doing leg press and some other leg movements made the knee feel weak and unstable. Even walking on the treadmill didn't feel great as I was hoping it would loosen things up but didn't. Funny part is when I got home and went through my stretching and foam rolling routine, the pain somewhat went away.

Anyway, no gym today as I'm going to see Joe Rogan after work tonight. I can not wait

TweetMonday

Side lateral raise 4 sets
Reverse peck deck 3 sets
Flat Bench 6 sets
Hammer strength press 3 sets
Straight bar extension 4 sets
Reverse underhand extension 3 sets

Jump rope superset w/ BW dips 3 sets
Farmers walks superset w/ weighted ab machine 3 sets

Felt good to be back at the gym however it was kind of uninspiring. The weight on my bench felt ok but my stamina or form did not. I'd get 3 or 4 solid reps and then it would feel like a struggle, not the weight overall but the action and the breathing. That's why I did some extra sets to hopefully find my groove. I also felt like the time flew by and I didn't get to do as much as I would have liked. Once I got to the dips though, wow my upper body really filled up and felt pumped.

So I jump rope usually until I trip up assuming it was pretty good and quick for a little while. Yesterday I hit a set on the rope that just didn't end, I was going faster and faster and wasn't tripping up. It got to a point where my shoulders and arms were burning, I think my arms gave out before I tripped up.

TweetSounds like great determination to me... Keep it up!

TweetTuesday

Squat 7 sets
T bar row 4 sets
Lat pulldown 3 sets
BB curl 4 sets
Rope cable curl 3 sets

Box jumps 3 sets
Rope pulldown 3 sets


The squats felt good so I figured I would keep going. Form felt pretty good and got better as I was going, weight felt someone light. I thought for sure I'd be sore this morning but so far nothing yet. I did go a bit light on the lat pulldowns the first two sets, I thought it was normal weight but it felt super easy, on the 3rd set I really increased the weight and still felt like it was a good set. The one drawback was time went quickly and I didn't get to do any cardio or jump roping, before I knew it, it was time to go.

I left the gym a little earlier than usual and I'm glad I did because right outside the gym there was a car accident and I got through the traffic before it turned ugly. It was only 5 minutes early and it was because I haven't shot baskets in awhile, so I went to the park to get some shots up. When I went to the park a month ago, it was almost uncomfortable heat but now it's great temperature out to be able to get some shots up.

TweetWednesday

Cardio

A mixture of jump rope, elliptical, treadmill, farmers walks and ab work

I didn't really have a plan going in on what I wanted to do. Started with jump rope and it wasn't going so great, I was tripping up a bit and actually my arms were burning right from the start which was new to me. So after a few minutes I jumped on the elliptical that was finally fixed and then went back to jump ropes. I basically just stayed busy for a half hour. If I wasn't doing one thing, I was jumping right into the other and worked up a decent sweat so I was ok with it. I then went and shot some baskets afterwards again.

Got my bike mostly put together and rode it a bit yesterday, front wheel was not tight though so after I was jumping around on it, I got home and it came right off the fork which is scary because if that happened while I was riding, could of been a disaster.

TweetI love me some farmer carry

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