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Woke up at 306 am and ate a grapefruit. 20 mins later, I downed some preworkout. 5 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark horizontal back and biceps day. First up was deadlifts. I did 3 warm up sets before it was time to go live.First up was 390 for 8 reps. Second set was 400 for 8 reps. Third set was 410 for 7 reps. Fourth set was 420 for 5 reps. . Next was bodyweight wide grip pull ups for 3x7,6,5. Next was reverse grip barbell rows for 4x8,8,8,5 (185,195,205,215). 1-Arm low rows were next for 4x10 (105,105,110,110). Last for back was hammer strength rows for 7x8,8,8,6,6,6,5 (290,290,290,300,300,300,310). Now was time for bicep work. First was ez bar curls for 4x8,7,7,6 (110). DB hammercurls were next for 3x6 (55). Last was overhead high pulley cable curl for 7x8,8,8,6,6,6,5 (70,70,70,75,75,75,80). I then squeezed in ab work. I did a circuit for 3 rounds: knee tucks on a row machine x15, kettle bell russian twist x12 (30); and cable crunches x15 (62.5). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and pancakes. Shoulders and traps tomorrow
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Woke up at 310 and ate an grapefruit. 20 mins later, I downed some preworkout then left shortly after to head to the gym. Upon arriving, I warmed up before heading to spark shoulder day. First up was seated DB military press for 4x8,6,5,3 (80,85,85,85). Next was seated side lat raises (palms down) for 4x10,10,10,8 (20,25,25,30). Standing barbell military press was next for 4x8,6,5,4 (140,145,145,145). Cable lat raises were next for 7x10,10,10,10,8,8,8 (30,30,30,30,35,35,35). Reverse pec deck for 7x10,10,10,10,8,8,8 (175,175,175,175,180,180,180). DB shrugs were next for 3x8,8,6,6 (110,110,120,120). Last was smith machine shrugs for 7x8,8,7,7,6,5,5 (255,255,255,255,265,265,265). Afterwards, I went home threw on sweats, and knocked out a 30 mins incline walk. Broke a solid sweat. Afterwards, I ate eggs, turkey bacon, spinach, and 4 pieces of toast. Abs and cardio tomorrow.
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Woke up this morning, threw on sweats, and did 30 min of fasted cardio. I did 1 min walk, 1 min power walk, and 1 min power jog for 30 mins. I then did some ab work: V-ups, lying leg raises for 3x15 and side plank hold 3x30sec. Leg day tomorrow
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Woke up at 255 (my son got restless) this morning and ate a grapefruit. 20 mins later, I downed some preworkout. Shortly afterwards, I was off to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 4 warm up sets before it was time to go live. First set was 290 for 8 reps. Second set was 300 for 6 reps. Third set was 310 for 5 reps. Fourth set was 320 for 4 reps. Next was a superset of leg extensions 4x8 (150,155,160,165) and seated leg curls 4x8 (150,155,160,165). Front squats were next 3x6,5,4 (195,195,200). Next was leg press for 7x8,8,8,8,6,6,6 (540). Straight leg deadlifts were next for 3x8,6,5 (225,235,240). Lying leg curls were next for 7x8,8,7,6,6,5,5 (135,135,135,135,140,140,140). I finished of leg day with 2x15 (each leg) of walking lunges (50lbs). I stretched and foam rolled before heading home and eating pancakes, eggs, and turkey bacon. Shoulders and vertical back aka V-Taper day tomorrow
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Woke up this morning at 545 and ate a grapefruit. 25 mins later, I downed some preworkout. Shortly after, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark shoulder and vertical back day. First up was rope face pulls for 4x15,15,15,12 (105,105,110,115). The rest of the workout was supersets. First was v-bar neutral grip pulldowns 4x12,10, 9,8 (185,190,195,195) and DB rear delt fly 4x12,12,11,10 (20,25,25,25). Next was underhand pulldowns 4x12,10,8,8 (190,195,200,200) and Arnold press 4x12,9,8,8 (60,65,65,65). Next was smith Machine military press 4x11,10,8,8 (150,150,155,155) and wide grip pulldowns 4x11,10,8,8 (175,175,180,180). Rogue log pararell presses 3x11,10,9 (120) and DB pullovers 3x11,11,10 (75). 1-arm pulldowns 4x12,10,10,10 (120,140,140,140) and ath lean lat raises 4x10 (25). Last was lying cable upright rows 4x10,10,8,8 (72.5, 77.5, 82.5, 82.5) and 1-arm cable lat raises for 4x10,10,8,10 (22.5, 22.5, 27.5, 22.5). Afterwards, I went home and ate eggs, turkey bacon, and 4 slices of toast. Now time to hit the beach for the day. Off day tomorrow which is much needed.
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Woke up this morning at 310 and ate an apple. 20 mins later, I downed some preworkout. I left for the gym shortly after. Upon arriving, I warmed up before heading to spark chest and triceps day. First was DB flat bench for 4x8,8,5,3 (110,110,120,120). Next was weighted chest dips for 3x8,6,6 (40,45,45). Incline DB bench press was next for 4x8,8,5,4 (95,95,100,100). A superset of Pec Deck followed for 3x12,10,8 (235,240,245) and incline pushups (feet elevated) 3x15,15,10. Last for chest was incline smith machine bench press for 7x8,8,7,6,5,5,5 (175,175,175,175,180,180,180). Now was time for tricep work. First was close grip bench for 4x8,6,6,5 (175,180,180,185). Next was tricep dips (w/ chains on) for 3x8,6,5. Last was angled bar pushdowns for 7x8,8,8,6,6,5,5 (85,85,85,85,85,90,90). Afterwards, I went home and did a 30 min incline walk on the treadmill which produced a solid sweat. I then ate breakfast consisting of eggs, turkey bacon, spinach, and 4 pieces of toast. Horizontal back and biceps tomorrow
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Woke up at 310 am and ate an apple. 20 mins later, I downed some preworkout. 5 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark horizontal back and biceps day. First up was deadlifts. I did 4 warm up sets before it was time to go live.First up was 395 for 8 reps. Second set was 405 for 8 reps. Third set was 415 for 5 reps. Fourth set was 420 for 5 reps. . Next was bodyweight wide grip pull ups for 3x7,6,5. Next was reverse grip barbell rows for 4x8,8,6,6 (205,205,210,210). 1-Arm low rows were next for 4x10 (110,100,115,115). Last for back was hammer strength rows for 7x8,8,6,6,6,5,5 (300,300,300,300,300,310,310). Now was time for bicep work. First was spider curls for 4x8,6,6,8 (70,80,80,70). DB incline curls were next for 3x8,6,6 (35,40,40). Last was cable curl for 7x8,8,8,7,7,5,5 (52.5,57.5,77.5,77.5,77.5,82.5,82.5). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and pancakes. Shoulders/traps tomorrow.
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Woke up at 310 and ate an apple. 20 mins later, I downed some preworkout then left shortly after to head to the gym. Upon arriving, I warmed up before heading to spark shoulder day. First up was seated DB military press for 4x8,5,5,4 (80,85,85,85). Next was seated side lat raises (palms down) for 4x10,10,8,8 (25,25,30,30). Standing barbell military press was next for 4x8,6,5,5 (140,145,145,150). Cable lat raises were next for 7x10,10,10,8,8,8,8 (30,30,30,35,35,35,35). Reverse pec deck for 7x12,12,10,10,8,8,8 (175,175,175,180,180,180,180). DB shrugs were next for 3x8,8,6,5 (110,110,120,120). Last was smith machine shrugs for 7x8,8,7,6,6,5,5 (255,255,265,265,265,275,275). Afterwards, I went home threw on sweats, and knocked out a 30 mins incline walk. Broke a solid sweat. Afterwards, I ate eggs, turkey bacon, spinach, and 4 pieces of toast. Abs and cardio tomorrow.
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Woke up this morning, threw on some long sleeves n sweat pants n did my Chris Jones fat burning cardio regiment for 30 mins. Broke a good sweat. Afterwards it was abs: lying leg raises 3x15, v-ups 3x15, double crunch 3x15, opposite hand to knee 3x15, and side plank holds 3x30sec. Leg day on deck for tomorrow
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Woke up at 309 and ate a banana. 20 mins later, I downed some preworkout and it was off to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 4 warm up sets before it was time to go live. First set was 295 for 8 reps. Second set was 305 for 5 reps. Third set was 315 for 3 reps. Fourth set was 315 for 2 reps. Front squats were next 3x6,5,4 (195,195,200). Next was leg press for 4x8,8,6,6 (580,590,600,610). Last for quads was leg extensions for 7x8,8,8,6,6,6,6 (145,145,150,150,150,150,150). Now was time for hamstring work. First was straight leg deadlifts for 3x8,5,5 (230,240,240). Next was good mornings for 4x8,8,5,5 (170,170,180,180). Last for hammies was Lying leg curls were next for 7x8,8,6,6,5,5,5 (135,135,135,140,140,140,140). I finished of leg day with 2x15 (each leg) of walking lunges (60lbs). I stretched and foam rolled before heading home and eating pancakes, eggs, and turkey bacon. Shoulders and vertical back aka V-Taper day tomorrow
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Woke up this morning at 545 and 15 mins later, I downed some preworkout. Shortly after, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark shoulder and vertical back day. First up was rope face pulls for 4x15,15,15,12 (110,110,115,120). The rest of the workout was supersets. First was v-bar neutral grip pulldowns 4x12,10, 9,8 (190,195,200,205) and DB rear delt fly 4x12 (25). Next was underhand pulldowns 4x12,10,8,6 (195,200,205,205) and Arnold press 4x11,10,6,6 (65,65,70,70). Next was smith Machine military press 4x12,9,8,8 (150,155,155,160) and wide grip pulldowns 4x12,9,8,7 (175,180,180,185). Rogue log pararell presses 3x10,8,7 (130) and DB pullovers 3x10 (80). 1-Arm pulldowns 4x12 (120) and ath lean lat raises 4x12 (20). Last was lying cable upright rows 4x10,10,10,8 (77.5, 77.5, 82.5, 87.5) and 1-arm cable lat raises for 4x10 (22.5). Afterwards, I went home and ate eggs, turkey bacon, and 4 slices of toast. Off day tomorrow which is much needed. New regiment starts Monday
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Woke up this morning at 605 and ate a banana. 15 mins later, I downed some preworkout, then I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and triceps. First up was hammer strength incline press for 4x12,11,10,8 (180,190,200,210). Next was a superset of high cable crossover 7x12,12,12,12,10,10,9 (40,40,40,40,45,45,45) and chest dips 7x12,12,12,10,10,10,9. DB bench was next for 4x10,7,6,5 (100). Pec deck completed chest for 4x12,10,9,8 (240,245,245,250). Now was time for tricep work. First overhead rope extension 7x12,12,12,11,10,10,9 (100,100,100,105,105,105,110) and bench dips 7x12. Next was angled bar pushdowns for 4x10,10,8,8 (80,80,85,85). Last was cable kickback for 4x12,12,10,10 (40,40,45,45). Afterwards, I went home and knocked out a 40 min incline walk. Broke a great sweat. Still figuring out what will be hit tomorrow.
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Woke up this morning at 308 and ate a banana. 15 mins later, I downed some preworkout then I was off to the gym. Upon arriving I warmed up before heading to spark horizontal back day n biceps. First up was suppose to be deadlifts, but after going through 4 warm up sets, I nixed that out because at the rate I was going, an injury or crappy form was bound to happen. I started out the workout with bodyweight pull-ups for 3x5. Next was 1-Arm DB row for 4x12,12,12,100(40,45,50,55). Seated 1-arm low rows were next for 4x12,12,10,10 (85,100,115,115). Hammer strength rows completed back for 7x12,12,11,10,9,8,8 (270,270,270,270,280,280,280). Now was time for biceps. First was a superset of overhead cable curls 7x12,12,12,12,12,10,10 (50,50,55,55,55,60,60) and spider curls 7x12,12,12,10,10,10,10 (50). Next was reverse curls for 4x12,12,10,10 (50,50,60,60). Last was incline DB curls for 4x12,12,10,10 (25,25,30,30). Afterwards, I headed home and ate 4 pieces of toast and 4 eggs. Shoulders n traps tomorrow.
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Woke up this morning at 308 and ate a banana. 15 mins later, I downed some preworkout then left shortly after for the gym. Upon arriving, I warmed up before heading to spark shoulders/traps. First up was standing DB lat raises 7x12 (20) and seated machine military press 7x12,12,12,12,12,10,10 (70,70,70,75,75,75,75). Next was standing BB military press for 4x12,10,8,8 (115,120,120,125). Cable lat raises were next for 4x12,12,10,9 (30,30,35,35). Rope face pulls were next for 7x15 (90,90,95,95,100,100,100). Bent over lat raises were next for 4x12,12,10,10 (17.5,17.5,20,20). DB shrugs were next for 7x12,12,12,10,10,10,9 (90). Last was behind back smith machine shrugs for 4x12,12,10,9 (185,185,190,190). Afterwards, I went home, threw on sweats and did a 30 min incline walk. Was able to break a good sweat. Much needed active rest day tomorrow
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Was undecided if I would do cardio or not since my body has been fighting off a cold. After my body wouldnt let me sleep past 530, I woke up, threw on sweats, and did a 35 min incline walk on the treadmill. Broke a solid sweat. Leg day tomorrow including squats and deadlifts
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Woke up at 310 and downed some preworkout. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up (body felt like trash trying to battle a cold), I went to start leg day. Because my body was out of it, I decided to do a deload session for both squat and deadlifts. I did 3x5 at (60%,65%, and 70%). For squats I did 225,245,265, For deadlifts I did 315,335,355. Next was 7x12,12,10,9,8,8,8 (135). Lying leg curls followed for 7x12,12,10,10,8,8,8 (120). TR-X squats were next for 4x10. Glute ham raises followed for 4x10. I then did an ab superset of hanging leg raises/knee raises 4x20,20,15,15 and broomstick twist 4x15 (110). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and pancakes. Unsure about tomorrow, will decide when I wake up if I should hit V-taper day or just rest (gotta shake this cold for good).
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No gym today, just rested my body to get it back 100% and shake this cold. Monday I will be back on the grind.
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6/4:
After some much needed rest all weekend, it was time to get back on the grind. Woke up this morning at 310 and downed some preworkout. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and biceps. Upon arriving, I warmed up before heading to spark chest and triceps. First up was DB bench was next for 4x8,6,5,5 (110). Next was a superset of high cable crossover 7x12,12,12,10,10,8,8 (40,40,40,45,45,45,45) and chest dips 7x12,12,12,12,10,10,10. Hammer strength incline press for 4x11,6,9,8 (190,190,180,180). Pec deck completed chest for 4x12,10,9,8 (245,245,250,250). Now was time for biceps. First was a superset of spider curls 7x12 (50) and TR-X curls for 7x12. Next was reverse curls for 4x12,12,12,10 (50,60,60,70). Last was incline DB curls for 4x12,11,10,10 (25,30,30,30). Afterwards, I headed home and did the Chris Jones fat burning cardio for 30 mins. Afterwards, I showered then ate 4 pieces of toast,4 eggs, and turkey bacon. Horizontal back n triceps tomorrow
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Woke up this morning at 3009 and downed some preworkout then I was off to the gym. Upon arriving I warmed up before heading to spark horizontal back day n biceps. First up was deadlifts. I did 4 warm up sets before it was time to go live. I did 4x5,5,4,4 (405,415,425,425). Glad to be back to decent numbers but I was upset I didnt hit 425 for 5 (got spooked when I felt a slight pinch in my back on my 4th rep so stopped the 3rd set immediately). Next was a superset of cable rows 7x12,12,12,12,12,10,10 (145,150,150,155,155,160,160) and straight arm pulldown 7x12,12,10,12,12,12,12 (40,60,60,50,50,55,55). 1-Arm DB row followed for 4x12,12,11,11 (45,50,55,55). Last was a superset of seated 1-arm low rows were next for 4x12,12,12,10 (100,105,115,120) and TR-X rows 4x12. Now was time for triceps. First was a superset of angled bar pushdowns 7x12,12,11,11,9,8,8 (70,70,70,70,75,75,75) and bench dips 7x12. Overhead rope extensions were next for 4x12,12,9,9 (100,110,120,120). Last was cable kick back for 4x12,12,12,10 (40,45,45,50). Afterwards, I went home and eat eggs, pancakes, and turkey bacon. Shoulders n traps tomorrow
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Woke up at 310 and downed some preworkout. 10 mins later, I left to head to the gym. Upon arriving, I warmed up before heading to spark shoulder day. First up was standing barbell military press was next for 4x8,7,5,4 (145,145,150,150). Next was standing DB lat raises 7x12 (25) and seated machine military press (parallel grip) 7x12 (75,75,75,75,80,80,80). Cable lat raises were next for 4x12,10,10,10 (30,35,35,35). Seated rope face pulls were next for 4x12,12,12,9 (55,60,65,70). Not paying attention to detail, I forgot that one was a fst 7 so I ended up shorting myself 3 sets. Reverse pec deck were next for 4x12,12,10,8 (175,180,180,185). DB shrugs were next for 7x12,12,12,11,10,10,9 (90,90,90,90,90,95,95). Last was smith machine shrugs for 4x8,11,10,9 (245,225,225,235). Afterwards, I changed shirts and knocked out 20 mins on the stairclimber. I did 1 min slow and 1 min fast. It was my first time using the stairclimbers at this gym so it definitely was an adjustment. Will only get better the more I use it n get comfortable. Afterwards I went home and ate eggs, potatoes, spinach and turkey bacon. Cardio and abs tomorrow.