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Woke up this morning and drank 3/4 scoop of a 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, shoulders, forearms, and calves. First up was BB bench 4x6,5,4,3 (240,245,245,250) and BB rows 4x6,5,5,4 (205,210,210,215). Next was wide grip pulldown 4x6,6,5,4 (90,95,95,100) and DB military press 4x6,5,5,4 (75,80,80,85). Pec deck 3x8,8,6 (170,175,180) and reverse pec deck 3x8,8,6 (170,170,180) followed. Next was cable crossover 3x8,6,6 (55,60,60) and DB lat raises 3x8,8,6 (30,30,35). I then did DB shrugs 4x6,6,6,5 (100,100,105,105) and dip shrugs. Standing calf raises 4x6,6,6,4 (240,255,270,285) and wrist curl 3x6,5,4 (115,125,125). Last was Leg press calves 4x6 (500,520,540,560) and reverse wrist curl 3x6,4,4 (40). Afterwards was cardio. I did HIIT sprints on the treadmill for 24 mins. For the walking portion I did 4.0. For the sprint portion, I did 11 (2), 11.5 (5), and 12 (5). Afterwards, I stretched before heading home and eating eggs, a piece of pancake, a banana, and turkey bacon. Leg day on deck tomorrow which will be highlighted by 4x4-6 on squats
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Woke up at 310 and downed 3/4 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 leg and arm day. First up was squats. I did 4 warm up sets before it was time to go live. First set was 305 for 5 reps. Second set I stayed at 305 but only could hit 4 reps. Third set I stayed at 305 but this time only 3 reps could be done. I tried to do a 4th set but my whole back was on fire so I decided to rack the weights and end squats for the day. Next was leg extensions 4x6,5,4,4 (230,235,240,240) and lying leg curls 4x8,8,6,6 (130,130,135,135). RDLs 4x6,4,4,4 (265,275,275,280) and crunches 4x15 followed to complete the leg portion of the workout. Now was time for arms. First was angled bar pushdowns 4x8,6,6,4 (90,95,95,100) and BB curls 4x8,6,6,4 (105,110,110,115). Last was overhead rope extensions 3x8,6,6 (65,72.5,72.5) and high pulley cable curl 3x8,6,6 (55,60,60). I then did some core work: hanging leg raises and side plank reach through for 4x15. Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and pancakes. Much needed active rest day tomorrow.
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Woke up this morning and downed a 1/2 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 cable rear delt fly 4x15,15,15,12 (25,25,25,30) and bent over rear delt fly 4x15 (15). Next was Arnold presses for 4x6,6,5,4 (70,70,75,75). Seated side lateral raises were next for 4x15,13,13,13 (20,25,25,25). Smith machine upright rows were next for 3x15,12,12 (110,115,115). Smith machine shrugs 4x6,6,4,4 (265,265,275,275) and dip shrugs 4x15 followed. Cable lat raises were next for 5x15,15,15,12,12 (15,15,15,20,20). Last was machine military press for 7x15,15,15,13,12,12,12 (70,70,70,75,75,75,75). I then did some core work. First was BB rollouts for 4x10 (90). Last was lying leg raises and russian twist (25) for 4x15. Afterwards, I stretched before heading home and eating eggs, turkey bacon, a banana, and a piece of corn bread. Leg day on deck for tomorrow highlighted by heavy deadlifts for 4x4-6.
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Woke up at 326 (i forgot to set the alarm on my phone) and downed a 1/2 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 leg and forearm day. 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 425 but this time I only got 5 reps. Third set I went up to 430 for 4 reps. Last set I did 430 but only 2 reps was in the tank. Next was lying leg curls 4x8,8,6,6 (130,130,135,135) and leg extensions 4x6 (230,235,240,245). Now was time for some tri-sets: seated calf raises 4x6,6,5,6 (195,200,205,205), behind back wrist curls 3x6 (85,95,95), and low back extensions 4x15,15,12,12 (55,55,60,60). Last tri-set was: machine calf raises 4x6 (265,265,280,280), reverse wrist curls 3x6 (35), and decline crunches 4x15 (15,15,20,20). Time ran short so I did battle ropes for 16 mins to get some cardio in. I did 30secs of work and 30 secs of rest. I rotated between waves and slams. Afterwards, I stretched before heading home and ate pancakes, eggs w/ cheese, and turkey bacon. Chest, back, biceps, and triceps tomorrow.
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Woke up at 620 and downed a 3/4 scoop of mass gainer. 10 mins later, I was out the door heading to the gym. Upon arriving, I Warmed up before heading to spark chest, back, biceps, and triceps. First up was reverse grip B.B. rows 4x6,6,4,4 (215,225,235,235) and DB bench 4x6,5,4,4 (100,105,110,115). Next was incline B.B. bench press 4x6,4,4,4 (205,210,210,215) and weighted dips 3x7,6,4 (40,40,45). Reverse grip pulldowns 4x6,5,4,4 (155,160,165,170) and Standing DB curls 3x8,8,6 (40,45,50). Last was lying cable curls 4x8,6,6,4 (65,72.5,72.5,80) and cable skull crushers 4x8,6,6,4 (72.5,80,80,87.5). Afterwards, I stretched before heading home and eating eggs, turkey bacon, and croissants. Playoff football for flag tomorrow.
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11/12:
Woke up and weighed in at 199.6. Definitely time to increase carbs for sure. Leg day tomorrow.
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Woke up this morning at 305 and downed 3/4 scoop of mass gainer. 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 day. First up was squats. Did my normal 3 warm up sets... but after things went down hill. First set i put 285 on the bar but only could do 3 reps. Same with 2nd set. Third set I lowered the weight to 275 to try to get more reps but still could only get 3 even after feeling good first couple of reps. Last set after 2 reps at 275, I racked the weight because at that point, I was wasting time because this squat session was in the toilet. Gotta figure out a way to get out this 2 week funk for squats. Next was RDLs for 4x8 (245,245,250,250). Next was leg extensions 4x8 (210) and lying leg curls 4x8 (120). Leg press calves 4x10 (470,470,490,510) and reverse wrist curls 3x10 (30). Last was standing calves 4x10 (210,210,225,225) and wrist curls 3x10,8,8 (100,105,105). Afterwards was ab work. First was hanging knee raises and side plank reach throughs for 4x15. Last was cable crunches for 4x15,15,12,12 (57.5,57.5,62.5,62.5). Afterwards, I stretched before heading home and eating eggs, turkey bacon, and pancakes. Chest, back, shoulders, biceps, and triceps tomorrow.
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Woke up this morning at 305 and decided to skip the gym and just rest since I have been battling a cold since last Wednesday. Went back to sleep and work up at 610 (thats considered sleeping in for me now lol). Hopefully I can shake this cold off today for good then return to the gym tomorrow to do chest, back, shoulders, and arms.
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After taking yesterday off completely to rest my body (been fighting off a cold since last wed), I woke up this morning and downed 3/4 scoop of a 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, shoulders, biceps and triceps. First up was BB bench press 4x10,7,6,5 (225,230,230,230) and BB rows 4x10,8,8,8 (185,185,190,190). Next up was wide grip pulldowns 4x10,10,8,6 (85,85,90,90) and seated DB military press 4x10,10,6,6 (70,70,75,75). Reverse pec deck 3x10,8,8 (160,170,170) and Pec deck 3x10,8,8 (165,170,170). Cable crossover 3x8,10,10 (50,45,45) and cable lat raises 3x10 (20,25,25). Next was DB shrugs 4x10,10,8,8 (90,90,95,95) and dip shrugs 4x15. Angled bar pushdowns 4x10,8,8,8 (85) and BB curls 4x10,8,8,8 (100). Last was high pulley cable curls 3x10 (50,50,55) and overhead rope extension 3x10 (57.5,57.5,65). I then got in 20 mins of cardio on the stairclimber. For the slow portion I did level 7. For sprint portion i did: level 17 (2), level 18 (2), level 19 (3), and level 20 (3). Afterwards, I stretched before heading home and eating eggs, turkey bacon, and spinach in chipotle wrap bread. Active rest day tomorrow to give my body some more rest to get rid of this cold.
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Took another rest day today to help get rid of this stuffed nose. Slept from 1020-620. Legs and arms tomorrow highlighted by deadlifts for 4x8-10
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Woke up at 305 and downed 3/4 scoop of mass gainer. 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 legs and arms. First up was deadlifts. I did 4 warm up sets before it was time to go live. First set was 395 for a grueling 10 reps. Second set I went up to 400 and hit 8 reps. Third set I did 400 for 7 reps. Fourth set was 400 again but only 5 reps was in the tank. Next up was low back ext 4x12,12,10,10 (65,65,70,70) and decline crunches 4x15 (20). Lying leg curls 4x10,8,8,8 (120,125,125,130) and leg extensions 4x10,8,8,8 (210,215,215,220). Incline DB curls 3x9,8,8 (35) and weighted dips 3x8 (35). Last was lying cable curls 4x10,10,8,8 (57.5,57.5,65,65) and cable skull crushers 4x10,10,8,8 (65,65,72.5,72.5). Afterwards, I did battleropes for 15 mins. I did 30secs of work and 30 secs of rest and rotated between waves and slams. Afterwards, I stretched before heading home and eating eggs, turkey bacon, and pancakes. Chest, back, shoulders, calves, and forearms on deck for tomorrow.
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11/18:
Woke up at 620 and downed 3/4 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, and shoulders (today's workout was shorter than normal since I had to catch my nephews little league game). First up was reverse grip BB rows 4x10,10,8,8 (200,205,210,210) and DB bench press 4x10,9,7,6 (95,95,100,100). Next was reverse grip pulldown 4x10,8,8,6 (130,135,135,140) and standing BB military press 4x10,8,8,5 (125,135,135,140). Last was incline BB press 4x8,8,6,6 (185) and DB lat raises 4x10,8,8,8 (25,30,30,30). I then rushed home, got dressed, then headed to my nephew little league championship. On the way, I ate a McDonalds big breakfast with hotcakes. Rest and recovery until Monday.
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Woke up this morning at 305 and downed 3/4 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 legs arms and abs day. First up deadlifts. I did 5 warm up sets before it was time to go live. First set was 430 for 5 reps. Second set was 430 for 3 reps. Third set was 430 for 3 reps. Last set I went up to 435 but only 2 reps were in the tank. Next up was lying leg curls 4x8,7,6,6 (130,135,135,135) and leg extensions 4x6 (235,240,245,245). Next was incline DB curls 3x8,6,5 (35,40,45) and weighted dips 3x8 (35,40,45). Lying cable curl 4x8,7,5,4 (65,72.5,80,87.5) and cable skull crushers 4x8,7,5,4 (72.5,80,87.5,95). I then did low back extensions 4x10 (70,70,75,75) and decline crunches 4x12 (25,25,30,30). Last was leg raises off a decline bench for 4x15,15,12,10. I then stretched before heading home and eating eggs, turkey bacon, and pancakes. Chest, back, shoulders, forearms, and calves tomorrow.
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Woke up this morning at 305 and downed 3/4 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, shoulders, forearms, and calves. First up was reverse grip BB row 4x6,6,5,4 (225,230,235,245) and DB bench 4x6,5,4,3 (105,110,115,120). Next was reverse pec deck 3x8,8,6 (170,180,190) and pec deck 3x8,8,6 (170,180,190). Wide grip lat pulldown 4x6,6,4, (90,95,100,105) and DB military press 4x6,4,5,3 (80,85,85,90). DB shrugs 4x6,6,4,5 (105,105,110,110) and dip shrugs 4x15. Cable crossover 3x6,6,4 (55,55,60) and cable lat raises 3x6 (30) were next. Standing calf raises 4x6 (270,270,285,285) and reverse wrist curls 3x6 (35). Last was leg press calves 4x6 (560,580,600,600) and wrist curls 3x6,5,4 (120,125,125). Afterwards was HIIY cardio on the stairclimber for 20 mins. For the slow portion I did level 8. For the fast portion I did level 17 (1), level 18 (3), level 19(3) and level 20 (3). Afterwards, I stretched then headed home and ate eggs, turkey bacon, spinach, a banana, and 2 burger buns. Rest day tomorrow.
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Woke up this morning and downed 3/4 of a 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 leg day. First up was squats. I did 4 warm up sets, slipped on my knee sleeves then it was time to go live. First set was 305 for 6 quick reps. Second set I went up to 315 and grinded out 6 reps. Third set I went up to 325 but only 4 reps could be done because my hamstrings were on fire by that point. Last set I went up to 330 and eeked out 2 reps. I was happy that I had a better performance on squats today after being in a 2 week funk. Next was RDLs for 4x6,5,4,4 (275,285,290,300) and decline crunches 4x15 (25,25,30,35). I then did leg extensions 4x6,6,6,5 (235,240,245,245) and angled bar tricep extensions 4x8,6,5,5 (90,95,100,100). Last was lying leg curls for 4x6,6,6,5 (130,135,135,135). I didn't have time for arms since time was up at that point n I had to head home to watch my son so my wife could go cycle boot camp. I went home and ate eggs, turkey bacon, and protein pancakes. Chest, back, biceps, triceps, forearms,and calves tomorrow.
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Woke up this morning and ate eggs, turkey bacon, and 2/3 cup of oatmeal. 25 mins later, my son and I was heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark chest, back, forearms, calves, biceps, and triceps. First up was bench press 4x6,5,3,3 (245,250,255,255) and B.B. rows 4x6,6,5,4 (205,21,215,225). Next was Reverse grip pulldowns 4x5,5,5,4 (160,160,165,170) and Incline bench press 4x6,5,4,3 (205,205,210,215). Next was a Tri-set: seated calf raises 4x6,6,5,6 (205,205,215,215); behind back wrist curls 3x6 (95,105,110); and B.B. curls 4x8,6,5,4 (105,110,115,120). Next was high pulley cable curls 3x8,6,4 (60,60,65) and overhead cable rope extensions 3x8,6,4 (72.5,72.5,80). Last was machine leg press calf raises 4x6,6,5,6 (280,280,295,295) and reverse wrist curls 3x6 (35). Now was cardio time to help burn off them Thanksgiving food. I did the treadmill for 20 mins. For the walking portion I did 4.0. For the sprints, I did 11(2), 11.5 (4), and 12 (4). Afterwards, I stretched before heading home and downing a scoop of mass gainer. Boulder shoulders on deck for tomorrow.
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Woke up this morning and downed 3/4 of a 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 shoulder day. First up was standing BB military press for 4x6,6,4,3 (145,150,155,165). Next was standing DB Lat raises for 4x10,10,10,7 (30,30,30,35). A superset of cable rear delt fly 4x15,15,12,12 (25,25,30,30) and bent over cable rear delt fly 4x15,15,12,10 (15). Smith machine upright rows for 4x12,12,10,10 (115,115,120,120). Last was smith machine shrugs 4x6,5,4,4 (265,275,275,285) and dip shrugs 4x15. Afterwards, I stretch and foam rolled before heading home and eating breakfast wraps filled with eggs, bacon, and spinach. Off day tomorrow before the start of 5/3/1 on Monday.
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11/26:
Woke up and weighed in at 198.6 (even after all the food I ate Thursday through Saturday, I dropped 3lbs lol). Also tomorrow marks the official start of offseason work where I will be on Wendlers 5/3/1 regiment but Ill be doing the bodybuilding version. Ill be upping my carbs to 200g on workout days and 100g on rest days. Also cardio will be done at home on the elliptical for 30-45 mins on rest days in the morning. Tomorrow will be chest and triceps
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Woke up this morning at 310 and downed 3/4 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 and triceps. First up was BB bench press 3x5 (75%,80%,85%). I did 3 warm up sets before it was time to go live. First set was 205 for 5 reps. Second set was 225 for 5 reps. Third set was 235 for 5 reps. Next was DB bench press for 4x15,12,10,10 (75,75,80,80). Incline bench press followed for 4x8,8,6,5 (180,180,185,185). Last for chest was pec deck for 4x13,12,10,10 (155). Now was tricep work time. First up was angled bar pushdowns for 4x15,13,12,12 (75). Last was Overhead rope cable extensions for 4x12,12,13,12 (57.5,57.5,50,50). I then squeezed in some lat raises for 3x15 (20) to get some delt work in (gotta grow these shoulders). Now was time for abs. First was hanging knee raises for 4x15,15,12,12 (20,20,25,25). Last was broomstick twist 4x15,15,12,12 (90,90,100,100) and cable crunch 4x15,15,12,12 (57.5,57.5,62.5,62.5). Afterwards, I stretched before heading home and eating eggs, turkey bacon, spinach, and a fajita wrap. Active rest day tomorrow morning.
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Woke up this morning, threw on some sweats, and knocked out a quick 45 mins on the elliptical this morning. Broke a decent sweat. Leg day on deck for tomorrow