Woke up this morning at 530, threw on some sweats, and knocked out 45 mins of fasted cardio on the elliptical. Even though it was cooler in the house, I was able to break a good sweat. Upper body day tomorrow
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Woke up this morning at 530, threw on some sweats, and knocked out 45 mins of fasted cardio on the elliptical. Even though it was cooler in the house, I was able to break a good sweat. Upper body day tomorrow
Woke up this morning at 310 (sleep was total trash last night because my son was fussy until 1am so he kept waking up n waking me up). I downed a protein shake and ate a banana. 10 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark chest, back, and arms. First up was reverse grip BB rows 4x6,6,5,5 (215,215,225,225) and DB bench press 4x6,6,5,5 (100,100,105,105). Next was reverse grip pulldowns 4x6,6,6,4 (140,145,155,165) and BB incline bench 4x6,6,6,4 (185,195,205,215). Incline DB curls 3x8,8,6 (35,40,45) and weighted dips 3x8,6,6 (35,40,40). Last was overhead cable curl 4x8,8,8,6 (72.5,72.5,77.5,80) and cable skull crushers 4x8,8,8,6 (72.5,72.5,77.5,80). Afterwards was time for cardio. I did HIIT on the stairclimber for 24 mins. For the slow portion I did level 8. For the fast portion, I did level 17 (3), level 18 (3), level 19 (3), and level 20 (3). Afterwards, I stretched before heading home and eating eggs, turkey bacon, spinach, and 1/2 a bagel. Shoulder and traps on deck for tomorrow
Woke up this morning at 320 (another crappy sleep session due to my son being fussy). Downed a protein shake and an intraworkout that included carbs. 10 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark shoulder day. First up was seated DB lat raise 4x20,16,12,6 (25,25,30,35). Next was bent over cable lat raises 4x16,14,12,10 (15,15,20,20). Arnold press followed for 4x14,12,8,6 (50,55,60,65). Smith machine upright rows were next for 3x14,11,8 (115,125,135). Smith machine shrugs 4x8,8,6,6 (255,255,265,265) and dip shrugs 4x15. I then did some core work targeting lower abs and lower obliques (the adonis belt). Tomorrow is leg day, with the highlight being deadlift. Starting off with 425 to spark tomorrow's 4x4-6 session
Woke up this morning around 715 and downed a protein shake and intraworkout. 10 mins later, I was out the door to head to the gym. On the way, I downed Preworkout. Upon arriving, I warmed up before heading to spark legs and forearms. First up was deadlifts. I did 5 warm up sets before it was time to go live. First set was 425 for 6 reps. Second set was 430 for 4 reps. Third set was 430 for 4 reps. Fourth set I went up to 435 but only hit 2 reps. Next was a Tri-set for core: BB rollout 4x10 (80), low back extensions 4x12 (50), and decline crunches 4x15. Next was lying leg curls 4x6 (130) and leg extensions 4x6 (230,230,235,240). Seated calf raises 4x6,6,6,4 (190,190,195,200) and behind the back wrist curls 3x6,6,4 (95,95,105). Last was machine leg press calf raises 4x6,6,6,4 (250,250,265,280) and reverse wrist curls 3x6 (40). I then stretched and foam rolled before heading home and eating eggs, turkey bacon, and pancakes. Much needed off day til Monday.
9/22:
Woke up and weighed in fasted: 200.8. Since we dropped some weight, now would be a good time to up our carb intake. Active rest days will stay at 100g, shoulder day will up to 150g, upper body day will up to 175g, and lower body day will get boosted up to 200g. Tomorrow is upper body day. Since I’m off tomorrow, I’ll be swapping in biceps and triceps in place of forearms and calves.
Woke up this morning around 730ish, and after feeding my son, I made myself some breakfast: eggs, turkey bacon, spinach, and 1/2 bagel. 30 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark chest, back, shoulders, biceps, and triceps. First up was B.B. bench press 4x10,8,7,6 (225) and bB rows 4x10,10,8,8 (175,175,185,185). Next up was lat pulldowns 4x10,9,8,8 (80,85,85,85) and DB military press 4x10,8,8,7 (65,70,70,70). Reverse pec deck 3x12,10,10 (150,160,160) and pec deck 3x12,10,10 (160,165,165). Cable crossovers 3x12,10,10 (45,50,50) and cable lat raises 3x12,10,12 (20,25,25). DB shrugs 4x10,10,10,8 (85,90,90,95) and Dip shrugs 4x15. Angled bar pushdowns 4x10,8,8,8 (90) and B.B. curls 4x10,8,8,8 (100). Last was overhead rope extensions 3x10,10,8 (50,57.5,57.5) and rope curls 3x10,8,8 (50,57.5,57.5). Afterwards, I stretched and foam rolled before heading home and eating chicken and pasta. Legs and forearms tomorrow (also some treadmill sprints too).
Woke up this morning at 310, downed a protein shake and ate a banana, got dressed, then headed to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark leg and forearm day. First up was squats. First set was 280 for 10 reps. Second set was 280 for 9 reps. Third set I went up to 290 and hit 7 reps. Fourth set I stayed at 290 and hit 7 reps. Next up was RDLs for 4x8,8,8,7 (245,245,250,250) and crunches 4x15. Leg extensions 4x8,8,8,6 (210,210,215,215) and lying leg curls 4x8,8,8,6 (120,120,125,125). I then did standing calf raises 4x10 (210,210,225,225) and reverse wrist curls 3x10 (30). Last was machine leg press calves 4x10,8,8,8 (235) and wrist curls 3x10,10,8 (100,100,105). I then did some ab work. First was hanging leg raises for 4x15. I finished it off with side plank reach throughs for 4x15. I then stretched and foam rolled before heading home and eating eggs, turkey bacon, and french toast. Active rest day tomorrow with fasted cardio in the morning.
Woke up this morning, threw on a hoodie, and did 45 mins on the elliptical. Was able to cook up a good sweat. Chest, back, and arms tomorrow morning
Woke up this morning and downed a protein shake and ate a banana. 10 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark chest, back, biceps, and triceps. First up was Reverse grip BB rows 4x10,10,8,8 (195,200,205,210) and DB bench for 4x10,10,8,8 (90,90,95,95). Next was reverse grip pulldowns 4x10,10,8,8 (125,130,135,135) and incline bench 4x10,9,8,7 (175,180,185,185). Incline DB curls 3x10,10,6 (30,35,40) and dips 3x10,8,8 (30,35,35). Last was lying cable curls 4x8,8,10,8 (65,65,57.5,65) and lying cable skull crushers 4x10,9,8,8 (65,72.5,72.5,72.5). Afterwards was time for cardio. I did HIIT on the stairclimber for 24 mins. For the slow portion I did level 8. For the fast portion, I did level 17 (3), level 18 (3), level 19 (3), and level 20 (3). Afterwards, I stretched before heading home and eating eggs, turkey bacon, and 1/2 a bagel. Boulder shoulders on deck for tomorrow.
Woke up this morning at 330 and downed a protein shake and ate a banana. 10 mins later, I was out the door heading to the gym. On the way, I downed preworkout. Upon arriving, I warmed up before heading to spark shoulder day. First up was DB lat raises for 4x20,16,12,8 (25,25,30,35). Next was cable rear delt flys for 4x15,15,15,12 (20,20,25,25). Arnold press was next for 4x14,12,8,6 (55,55,60,65). Smith machine upright rows were next for 3x14,8,8 (120,130,135). Last was smith machine shrugs 4x10,10,8,8 and dip shrugs 4x15. Afterwards was sprints on the treadmill for 24 mins. For the walking portion I did 4.0. For the sprints I did speed 11 (4), 11.5 (4), and 12 (4). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and french toast. Early leg day tomorrow before paintball outing for one of my friends bday at 11
10/28:
Woke up this morning at 615, downed a protein shake, got dressed and was out the door heading to the gym. On the way, I downed preworkout. Upon arriving, I warmed up (where i realized i forgot to take in any carb sources this morning) before heading to spark leg and forearm. First up was deadlifts for 4x8 (390). Next was lying leg curls 4x10,9,9,8 (120,125,125,130) and leg extensions 4x10,9,9,8 (210,215,215,220). Seated calf raises 4x10,10,10,8 (180,180,185,185) and behind back wrist curls 3x10 (90,95,95) was next. Machine leg press calves 4x10,10,8,8 (235,235,250,250) and reverse wrist curls 3x10 (30). Last was low back extensions 3x15,12,12 (50) and cable crunches 3x15,15,12 (57.5,57.5,62.5). I then stretched and foam rolled before heading home and eating eggs, turkey bacon, and pound cake. Paintball shooting and college football was the game plan for the day
10/29:
Woke up this morning and weighed in at 200.6, same weight as last week (surprised considering the food i ate Friday night, all saturday along with drinks and a milkshake). Chest, back, shoulders, forearms and calves in the morning
Woke up this morning and downed a protein shake and ate a banana (remembered this time lol). I then got dressed and left for the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark chest, back, shoulders, forearms, and calves. First up was BB bench press 4x15,15,12,9 (180,185,190,190) and BB rows 4x15,15,12,10 (165,170,175,175). Next was lat pulldowns 4x15,13,13,12 (70,75,75,80) and DB military press 4x15,13,13,12 (55,60,60,65). Reverse pec deck 3x15,15,10 (140,150,160) and pec deck 3x15,15,12 (145,150,160). Cable crossovers 3x15,15,12 (40,40,45) and DB lat raises 3x15,15,12 (25,25,30). DB shrugs 4x15,15,12,12 (80,80,85,85) and dip shrugs 4x15. Standing calf raises 4x15 (180,180,195,195) and reverse wrist curls 3x15 (20,20,25). Last was machine leg press calves 4x15,15,15,12 (205,220,220,235) and wrist curls 3x15,13,12 (90). Afterwards was treadmill HIIT sprints for 20 mins (had to cut it shorter due to time). For the walking portion I did 4.0. For the sprint portion, I did 11 (2.0), 11.5 (3), and 12 (5). Afterwards, I stretched before heading home and eating eggs and potatoes. Legs and arms scheduled for tomorrow.
Woke up this morning at 310 and downed a protein shake and ate a banana. 10 mins later, I was out the door heading to the gym. On the way, I downed preworkout. Upon arriving, I warmed up before heading to spark leg and arm day. First up was squats. I did 3 warm up sets before it was time to go live. First set was 255 for 15 reps. Second set was 260 for 13 reps. Third set was 260 but for only 12 reps. Last set I had to decided whether I wanted to stay at 260 or go up n risk missing the target number of reps (12-15). I decided to go up to 265, blast a CT Fletcher video from my phone, and knocked out 12 reps. I was exhausted, but there was plenty of work to still be done. Next was RDLs 4x13,12,12,8 (225,225,225,230) and crunches 4x15. Angled bar pushdowns 4x15,15,15,12 (70,75,75,85) and BB curls 4x15,15,12,12 (75,80,85,85) were next. Overhead rope extensions 3x15,15,12 (42.5,50,57.5) and high pulley cable curls 3x15 (30,35,40). Last was leg extensions 4x15,13,12,10 (170,175,175,180) and lying leg curls 4x15,13,12,10 (100,105,105,110). I then knocked out some ab work: hanging leg raises and side plank reach throughs for 4x15. Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and pancakes. Active rest day for tomorrow.
Woke up this morning, threw on some sweats and did 30 mins on the elliptical. Broke a decent sweat even though it was pretty cold in the house. Chest, back, and arms in the morning.
Woke up at 305 and downed 3/4 a scoop of mass gainer. 10 mins later, I was out the door heading to the gym. On the way, i downed some preworkout. Upon arriving, I warmed up before heading to spark chest, back, biceps, and triceps. First up was reverse grip BB rows 4x15,15,12,12 (175,180,185,190) and DB bench 4x15,15,12,10 (75,75,80,85). Next was Reverse grip pulldowns 4x15,15,13,12 (105,110,115,120) and BB incline bench 4x15,12,12,11 (155,160,160,160). Incline DB curls 3x15,12,10 (25,30,30) and weighted dips 3x13,12,11 (20). Last was lying cable curls 4x15,15,12,10 (42.5,50,57.5,57.5) and cable skull crushers 4x15,15,11,10 (50,57.5,65,65). Afterwards, I wasnt able to do cardio at the gym because I had to rush home to sooth teething son, but once he got back to sleep, I threw on sweats and did 40 mins on the elliptical. Was able to break a solid sweat. Boulder shoulders on deck for tomorrow.
Woke up at 305 and downed 3/4 a scoop of mass gainer. 10 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark boulder shoulder day. First up was Arnold presses. I did 4x15,13,8,8 (55,55,60,60). Next was seated side lat raises 4x15,15,13,13 (20,20,25,25). Next was a superset of cable rear delt fly 3x15,15,10 (25,25,30) and bent over cable rear delt fly 3x15,15,11 (15,15,20). Smith machine upright rows were next for 3x15,13,12 (105,110,110). I had made sure to hold a 1 sec pause at the top of each rep to really target the middle delts. Smith machine shrugs 4x15,12,12,12 (235,235,235,240) and dip shrugs 4x15 were next. Cable lat raises followed for 5x15,15,15,12,12 (12.5,12.5,12.5,17.5,17.5). Last was machine shoulder press for 7x15,15,13,12,12,12,12 (70,70,70,70,70,75,75) with 30 secs of rest between each set. I then squeeze in some work. First was BB rollout 4x15 (60). Last was wipers for 3x15 (50). Afterwards, I stretched and foam rolled before heading home and eating eggs and pancakes (didnt have any other carbs to eat lol). Leg day scheduled for tomorrow, highlighted by 4x12-15 on deadlifts
Woke up at 7am and downed 3/4 scoop of mass gainer. 10 mins later, I was out the door. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark leg and forearm day. First up was deadlifts. I did 3 warm up sets before it was time to go live. First set was 355 for 15 grueling reps. Second set I went up to 360 and hit 12 reps. Third set I stayed at 360 but only hit 10 reps. Last set I gave myself an extra min of rest (3 mins instead of 2) and eked out 12 reps at 360. Next was low back extensions 4x15,15,12,12 (50,50,55,54) and decline weighted crunch 4x15,15,15,12 (10,15,15,20). Lying leg curls 4x15,13,12,12 (105,105,110,110) and leg extensions 4x15,12,12,12 (175,175,180,180). Seated calf raises 4x15,15,12,12 (135,140,145,150) and behind back wrist curls 3x15,15,12 (75,80,80). Last was leg press calf raises 4x15 (450,450,470,470) and reverse wrist curls 3x15,12,12 (20,25,25). I then squeezed in broomstick twist 4x15 (90,90,95,95). Afterwards, I stretched and foam rolled before heading home and eating eggs, bacon, and cinnamon rolls. Much needed rest day til Monday.
11/5:
Woke up yesterday and weighed in at 199.6. May have to up carbs on the carb cycling but will keep things the same for this week before making any readjustments. Chest, back, shoulders, forearms and calves tomorrow