The Machine ongoing Physique Quest for Perfection

[TheMachine]

Woke up this morning at 615 and downed some preworkout. 5 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark German volume back day. First up was reverse grip barbell rows for 10x10 (185). Next was pull-ups/neutral grip pull-ups/chin-ups for 12x10,9,8,8,8,8,6,8,6,6,6,6. Incline DB rows were next for 4x12,10,10,8 (40,45,45,50). Last was straight arm pulldowns for 4x15,12,12,10 (70,75,75,80). Afterwards, I went home, downed some protein and creatine, then did an hour cycle class. After that I went home and ate eggs and 1.25 cups of oats. Rest until Monday

[TheMachine]

Woke up this morning at 330 and downed some preworkout. Shortly after, I was out the door heading to the gym. Upon arriving, I warmed up before getting ready to put in work for chest day. Today was German Volume chest as well as biceps. First up incline bench press for 10x10,10,10,10,10,10,10,10,9,8 (165). Next was cable chest press for 4x12,8,8,10 (120,130,130,120). Last was mid cable crossover for 3x15,12,12 (30,33,33) and high cable crossover for 3x15,12,12 (30,33,33). Now was time for bicep work. First was machine preacher curls for 4x15,12,11,10 (80,85,90,90). Next was EZ bar curls for 4x12,10,10,8 (90,100,100,110). Last was reverse cable curls for 4x12,10,8,8 (110,115,120,120). I then did ab work. First was hanging oblique raises and hanging knee raises for 4x15. Next was russian twist for 4x15 (35). Last was weighted kettlebell crunch for 4x15,15,12,12 (45,45,50,50). Afterwards, I stretched before heading home and eating eggs and 1.25 cups of oatmeal. German volume shoulders along with triceps tomorrow.

[TheMachine]

Woke up this morning at 330 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 German volume shoulders and triceps day. First up was seated BB military press for 10x10,10,10,10,10,10,10,10,8,8 (125). Next was seated cable military presses for 4x12,10,8,7 (100,110,110,120). Next was seated DB lat raises for 4x15,15,12,12 (20,20,25,25). Next was smith machine shrugs for 4x10,10,8,8 (245,245,255,255). Last for shoulders was rope face pulls for 4x15,15,12,12 (60,70,80,85). Now was time for triceps. First up was rope pushdowns for 4x15,12,8,10 (65,70,75,70). Next was machine dips for 4x12,12,11,10 (225,225,245,245). Last was Close grip bench was next for 4x10,10,8,7 (165,165,175,175). Now was time for ab work. I did a superset of hanging leg raises 4x20 and cable side bends for 4x15,15,12,12 (50,50,55,55). Afterwards, I stretched before heading home and eating eggs, turkey bacon, and 1.25 cups of oatmeal. Active rest day tomorrow.

[TheMachine]

Woke up this morning, threw on sweats, and knocked out a 40 min incline walk on the treadmill. Broke a solid sweat. German volume leg day is the PERFECT workout for Thanksgiving. 10x10 on squats (225) and 10x8 on deads (305) (plus the annual turkey bowl game) will more than have my body in a caloric deficit required for tomorrows feast

[TheMachine]

Woke up this morning at 530 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 German volume leg day. First up was squats for 10x10 (225). Next was deadlifts for 10x8 (305). Last was a superset of lying leg curls 4x12,11,10,9 (125,130,130,135) and leg extension 4x12,12,10,9 (125,130,135,140). Afterwards, I stretched and foam rolled before heading home and eating 3.5 cinnamon rolls, eggs, and turkey bacon. Active rest day tomorrow.

[TheMachine]

After yesterdays feast (ended up eating 5 solid meals including a huge one for lunch), I had to knock out a 40 mins fasted walk. Broke a great sweat. German volume back tomorrow

[TheMachine]

Woke up this morning at 545 and downed some preworkout. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark German volume back day. First up reverse grip BB rows for 10x10,10,10,10,10,10,10,7,8,7 (195). Next was pullups/neutral grip pullups/chinups for 12x8,10,8,7,8,7,5,7,6,5,6,6. Next was one arm hammer strength rows for 4x12,10,10,8 (310,320,320,330). Last was straight arm pulldowns for 4x15,12,11,9 (75,80,80,85). I then came home and ate pancakes, eggs, and turkey bacon. Rest until Monday.

[TheMachine]

Woke up this morning at 330 and downed some preworkout. Shortly after, I was out the door heading to the gym. Upon arriving, I warmed up before getting ready to put in work for chest day. Today was German Volume chest as well as biceps. First up incline bench press for 10x10,10,10,10,7,8,7,7,7 (170). Next was cable chest press for 4x12,11,9,8 (120,120,130,130). Next was pec deck for 4x15,15,12,12 (215,215,220,220) Last was high cable crossover for 4x15,12,12,10 (30,33,33,37). Now was time for bicep work. First was machine preacher curls for 4x13,12,11,10 (85,85,90,90). Next was EZ bar curls (against the wall) for 4x12,10,10,8 (60,70,70,80). Last was reverse curls for 4x12,10,8,8 (60,70,70,80). I then did ab work. First was hanging leg raises for 4x20. Last was broomstick twist for 4x15 (115). Afterwards, I stretched before heading home and eating eggs and 1 cup of oatmeal n some leftover pancake. Active rest day tomorrow.

[TheMachine]

Woke up this morning, threw on sweats, and knocked out a 40 min incine walk. Broke a solid sweat. German volume leg day tomorrow

[TheMachine]

Woke up this morning at 320 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 German volume leg day. First up was squats for 10x10,10,10,10,10,9,9,8,8,8 (235). Next was deadlifts for 10x8 (315). *The first 5 sets was with a double overhand grip and the last 5 sets was with a switch grip (overhand/underhand). Last was a superset of leg extension 4x12,11,8 (130,135,135,140) and lying leg curls 4x12,12,9,8 (125,130,135,135). Afterwards, I stretched before heading home and eating banana pancake, eggs, and turkey bacon. Active rest day tomorrow.

[TheMachine]

Woke up and knocked out a fasted treadmill walk this morning. Had to go a bit slower than normal cuz my calves were on fire after 6 mins lol. German volume shoulders and triceps on deck tomorrow

[TheMachine]

Woke up this morning at 600 and downed some preworkout. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark German volume back day. First up reverse grip BB rows for 10x10 (195). Next was pullups/neutral grip pullups/chinups for 12x12,8,7,7/9,7,7,7/7,7,6,6. Next was one arm hammer strength rows for 4x12,12,10,10 (320,320,330,330). Last was straight arm pulldowns for 4x15,12,11,9 (75,80,80,85). I then came home and ate pancakes, eggs, and turkey bacon. Rest until Monday.

[TheMachine]

Woke up this morning at 330 and downed some preworkout. Shortly after, I was out the door heading to the gym. Upon arriving, I warmed up before getting ready to put in work for chest day. Today was German Volume chest as well as biceps. First up incline bench press for 10x10,10,10,10,9,9,8,8,8 (170). Next was cable chest press for 4x12,11,8,8 (120,120,130,130). Next was pec deck for 4x15,13,13,10 (215,220,220,225) Last was high cable crossover for 4x15,12,12,10 (33,37,37,40). Now was time for bicep work. First was cable curls for 4x15,12,12,8 (72.5,77.5,77.5,82.5). Next was preacher curls for 4x12,10,10,6 (65,75,75,85). Last was reverse cable curls for 4x12,12,10,10 (52.5,52.5,57.5,57.5). I then did ab work. First was hanging leg raises for 4x20 and cable side bends for 4x15 (50,50,55,55). Afterwards, I stretched before heading home and eating eggs and 1.66 cups of oatmeal. Active rest day tomorrow.

[TheMachine]

Woke up this morning, threw on sweats, and knocked out a 40 min treadmill walk. German volume leg day on deck tomorrow.

[TheMachine]

Woke up this morning at 307 and downed some preworkout. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark German volume leg day. First up was squats for 10x10 (235). Next was deadlifts for 10x8 (325). *All sets was with a switch grip (overhand/underhand). Next was leg extension 4x11,11,10,10 (135,135,140,140). Last was lying leg curls 4x12,10,9,7 (130,135,135,140). Afterwards, I stretched before heading home and eating banana pancake, eggs, and turkey bacon. Active rest day tomorrow.

[TheMachine]

Typical active rest day. Woke up, threw on sweats, knocked out 40 min incline walk. Broke a goood sweat. German Volume shoulders tomorrow along with triceps, abs, and some yoga

[TheMachine]

Woke up this morning at 600 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 German volume shoulders and triceps day. First up was seated BB military press for 10x10,10,10,10,10,10,9,8,8,7 (130). Next was seated cable military presses for 4x12,11,7,6 (110,110,120,120). Next was smith machine shrugs for 4x12,10,10,8 (245,255,255,265). Last for shoulders was rope face pulls for 4x15,13,13,10 (70,80,80,90). Now was time for triceps. First up was rope pushdowns for 4x15,12,11,8 (65,70,70,75). Next was machine dips for 4x12,12,10,10 (245,245,265,265). Last was Close grip bench was next for 4x9,8,7,7 (175,175,185,185). Last was 1-arm lat raises, front raises, 1-arm raises 4x10 (10,12.5,12.5,12.5). Afterwards, I stretched before heading home and eating eggs, turkey bacon, and 1.25 cups of oatmeal and a banana. German volume back tomorrow

[TheMachine]

Woke up this morning at 600 and downed some preworkout. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark German volume back day. First up reverse grip BB rows for 10x10,10,10,10,10,8,8,8,7,7 (205). Next was pullups/neutral grip pullups/chinups for 12x8,8,7,6/8,7,7,6/6,6,5,5. Next was one arm hammer strength rows for 4x12,10,10,8 (320,330,330,340). Last was straight arm pulldowns for 4x15,15,12,12 (75,75,80,80). I then went home, took a shake, then did cycle for an hour. Then it was 2 McDonald's sausage burritos. Rest until Monday.

[TheMachine]

Downed some preworkout at 1145am. Shortly after, I was out the door heading to the gym. Upon arriving, I warmed up before getting ready to put in work for chest day. Today was German Volume chest as well as biceps. First up incline bench press for 10x10,10,10,10,9,8,8,7,7 (175). Next was cable chest press for 4x12,10,9,6 (120,130,130,140). Next was pec deck for 4x15,13,12,10 (220,225,230,235). Last was high cable crossover for 4x15,13,12,10 (45,55,60,65). Now was time for bicep work. First was machine curls for 4x15,15,10,10 (90,90,95,95). Next was EZ bar curls (off a wall) for 4x12,10,10,8 (70,80,80,90). Last was reverse ez bar curls for 4x10,10,8,8 (70,70,80,80). Afterwards, I stretched before heading home and eating pasta, turkey, and cheese. Active rest day tomorrow.

[TheMachine]

Woke up this morning and ate eggs and 1 cup of oatmeal. 1 hour later, I downed some preworkout and was out the door heading to the gym. Upon arriving, I warmed up before heading to spark German volume leg day (took another day off of work so decided to do legs today). First up was squats for 10x10 (245). Next was deadlifts for 10x8 (335). *All sets was with a switch grip (overhand/underhand). Next was lying leg curls 4x12,10,10,7 (130,135,135,140). Last was leg extensions for 4x12,10,10,8 (135,140,140,145). Afterwards, I stretched before heading home and eating pasta and a drumstick. Active rest day tomorrow.