Woke up at 307 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 day. First up was squats. I did 3x5 (210,225,245). On each rep I did a 5 second hold at the bottom to help practice coming out the hole and building explosiveness. Next was front squats for 3x10 (145,150,155). Good mornings followed for 3x10 (155,160,165). Leg extensions was next. I changed things up this week and did 1 leg at a time each set to isolate each leg. I did 3x15,13,12 (85,90,95). Last was lying leg curls. Like leg extensions, I isolated each leg by doing it 1 leg at a time. I did 3x15,13,10 (55,60,65). Afterwards was ab time. First was BB rollouts for 4x12 (65). Next was cable wood choppers from high to low for 4x15 (15,20,20,25). Last was lying smith machine hip raises for 4x15 (315,315,335,335). Afterwards, I stretched and foam rolled before heading home and eating a chipotle bread wrap, potatoes, spinach, eggs w/ cheese and cinnamon, and turkey bacon. Active rest day tomorrow.
12/22:
Woke up this morning around 530 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 shoulder and biceps day. First was Standing BB military press for 3x5 (105,115,124). Next was a superset of reverse pec deck 3x15,12,10 (150,160,170) and bent over lat raises 3x15,15,10 (20,20,25). Lying cable upright rows was next for 3x15,12,12 (50,57.5,57.5). Hammer strength shrugs was next for 3x12,13,15 (230,200,180). DB side lat raises were next for 3x15,10,10 (20,25,25). Last for shoulders was Machine military press for 3x15,15,12 (75,80,85). Now was time for biceps. First was DB hammer curls for 3x15,15,12 (30,30,35). Last was hammer strength preacher curls for 3x15,12,10 (60,65,70). Now was time for some quick ab work. I did some Adonis belt windshield wipers for 4x15 (55). Afterwards I stretched and foam rolled before heading home and having a shake with creatine. About 2 hours later was a trip to Denny’s for my official bday breakfast of pancakes, eggs, bacon, and hash browns. Back day tomorrow
Woke up this morning at 720 and downed a 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 back day. First up was deadlifts for 3x5 (275,300,325). Next was reverse grip BB rows for 3x10,8,7 (210,215,220). Chest supported T-Bar rows for 3x10,10,8 (95,100,105). Reverse grip pulldowns for 3x15,12,10 (115,120,125). Hammer strength rows were next for 3x13,12,10 (210,220,230). Last was straight arm pulldowns for 3x20,13,12 (50,55,55). Afterwards, I stretched and foam rolled before heading home and eating eggs, potatoes, spinach, and turkey bacon. Rest day tomorrow and with the gym closed Monday, it will be an treadmill session early morning on Christmas.
12/25:
Weighed in around 203.2 fasted. Tomorrow we are back into the swing of things with 5/3/1. Ill add 5lbs to my 1RM for bench/military press while adding 10lbs to squats/deadlifts. Tomorrow is chest and biceps day. This week is 75%,80%,85%
Even after sleeping in the past 4 days, it didnt take much effort to get up this morning at 310. Alarm went off, I downed 3/4 scoop of mass gainer, got dressed, and it was off to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark chest and biceps. First up was bench press. I did 3 warm up sets before it was time to go live. I did 3x5 (210,225,240). Next was incline BB bench press for 4x10,8,5,6 (190,195,195,195). Decline BB bench press was next for 4x10,8,7,6 (195,200,200,205). Pec deck was next for 4x15,12,12,10 (160,165,165,170). Last was a superset of high cable crossover and low cable crossover for 3x15,15,12 (40,40,45). Now was time for bicep work. First was DB hammer curls for 4x15,15,13,13 (30,35,35,35). Last was hammer strength preacher curls for 5x15,12,11,10,10 (60,65,65,70,70). I then squeezed some quick delt work in with standing DB lat raises for 3x15,15,11 (25,25,30). I then did some oblique work with broomstick twist for 3x15 (105). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, spinach, and baked bread. Quick turnaround with leg day on deck tomorrow.
Woke up this morning at 310 and downed 3/4 scoop of mass gainer. 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 leg day. First up was squats. I did 3 warm up sets before it was time to go live. First set was 275 for 5 reps. Second set was 285 for 5 reps. Last set was 305 for 5 reps. Wasnt the best of sets but I got through it. Next was Front squats for 4x10,8,8,6 (155,160,160,165). Good mornings were next for 4x10,8,8,6 (165,170,170,175). Leg extensions were next for 4x15,12,12,10 (175,180,180,185). Last was lying leg curls for 4x14,12,10,10 (110,115,115,120). Afterwards was core work. First was hanging knee raises with lower oblique included for 4x12. Last was cable crunches for 4x15,15,12,12 (62.5,62.5,67.5,67.5). Afterwards, I stretched and foam rolled before heading home and eating eggs, protein pancakes and turkey bacon. Active rest day tomorrow
Alarm went off at 520 and almost went back to sleep....before getting kicked out the bed by my son. Without a place to sleep, I threw on a hoodie and sweatpants and knocked out 40 mins on the treadmill. Needed that good sweat since it was cold as a popsicle outside. Shoulders and triceps tomorrow.
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 a scoop of preworkout. Upon arriving, i warmed up before heading to spark shoulder day. First up was standing barbell military press. I did 3 warm up sets before it was time to go live. First set was 140 for 5 reps. Second set was 145 for 5 reps. Third set was 155 and although tough, I got 5 reps. Next was a tri-set: Cable rear delt raises 5x15,15,15,10,10 (25,25,25,30,300; bent over lat raises 5x15 (15); and seated db lat raises 3x15 (15). Next was smith machine shrugs for 4x15,15,12,12 (225,230,235,235). Cable upright rows were next 4x15,15,15,12 (50,50,55,57.5). Cable lat raises were next for 5x15,15,11,10,10 (15,15,20,20,20). Last for shoulders were machine military press for 5x15,15,12,12,10 (80,80,85,85,90). Now was time for tricep work. First was rope pushdowns 4x15,13,12,10 (60,60,65,65). Last was overhead extensions with an angled bar for 5x12,12,12,15,15 (50,50,50,42.5,47.5). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, spinach, and bread. Back day on deck tomorrow
12/30:
Woke up at 650 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 a scoop some Preworkout. Upon arriving, I warmed up before heading to spark back day. First up was deadlifts. I did 3 warm up sets before it was time to go live. I did 3x5 (350,375,400). Next was barbell rows for 5x10,10,10,10,8 (165,175,185,195,205). Next was reverse grip pulldowns for 5x15,13,12,10,10 (115,120,120,125,125). A superset followed of chest supported T-Bar rows 4x10,10,8,8 (95,100,105,110) and wide grip pulldowns 4x10,10,15,12 (70,70,65,65). Hammer strength rows were next for 4x15,12,10,10 (210,220,230,240). Last was underhand reverse grip pulldowns for 4x16,12,11,10 (45,50,50,55). Afterwards, I stretched and foam rolled before heading home and eating eggs, potatoes, turkey bacon and spinach. Off day tomorrow.
1/1:
Woke up this morning around 830 and made some breakfast: eggs, turkey bacon, and 1 cup of oatmeal. Ate around 910 before leaving around 945. On the way to the gym, I downed some Preworkout. Upon arriving, I warmed up before heading to spark chest and bicep day. First up was bench press. I did 4 warm up sets before it was time to go live. First set was 225 for 3 quick reps. Second set was 240 for 3 reps. Third set was 250 for 3 reps. Since I was feeling good, I put on 255 and got 2 reps. Next was incline bench for 4x10,7,6,6, (195,200,200,200). Decline bench followed for 4x10,8,6,6 (200,205,205,205). Pec deck was next for 4x15,12,10,9 (165,170,170,175). Last for chest was a superset of high cable crossovers 3x15,12,12 (40,45,45) and low cable crossovers 3x15,12,12 (40,45,45). Now was bicep time. First was DB hammer curls for 4x15,15,12,12 (35,35,40,40). Last for biceps was hammer strength preacher curls for 5x15,13,11,10,10 (65,65,70,70,70). I had some extra time so I did some extra delt work doing Standing DB lat raises for 3x15,12,12 (25,30,30). Afterwards, I stretched and foam rolled before heading home and downing a scoop of mass gainer. Off day tomorrow since I’ll be up late watching My Tigers play Bama tonite. GO TIGERS!!!
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 leg day. First up was squats. I did 3 warm up sets before it was time to live. First set was 285 for 3 reps. Second set was 305 for 3 reps. Third set was 325 for 3 reps. With some extra energy, I decided to add an additional set. I did 330 for 2 reps. Next was front squats for 4x10,10,8,6 (155,160,165,170). Good mornings followed for 4x10,10,8,8 (165,170,175,180). Leg extensions was next for 4x15,12,11,10 (175,180,180,185). Lying leg curls completed the leg portion of the workout for 4x15,12,12,10 (110,115,115,120). Now was ab time. I did a triset for 4x15: hanging leg raises, side plank reach through, and toe touch crunches. Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and pancakes. Active rest day tomorrow which will be cycle class tomorrow evening
After an inadvertent off day yesterday due to cycle being cancelled from the snow storm here, I woke up this morning at 305 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 shoulder and tricep day. First up was BB military press. I did 3 warm up sets before it was time to go live. First set was 145 for a quick 3 reps. Second set was 155 for 3 reps. Third set was 165 for 3 reps. Fourth set was 170 which was a 1 rep max 3 weeks ago. I doubled up and hit 2 reps. Next was a superset of cable rear delt raises 5x15,15,15,10,10 (25,25,25,30,30) and behind back BB rear delt raises 5x15 (30). I then did seated DB lat raises for 3x15,12,12 (20,25,25). Smith machine shrugs was next for 4x15,13,11,10 (230,235,240,245). Lying cable upright rows were next for 4x15,15,13,12 (50,55,57.5,57.5). Cable lat raises were next for 5x15,12,12,12,12 (15,20,20,20,20). Last for shoulders was machine military press for 5x15,12,12,10,10 (80,85,85,90,90). Now was time for tricep work. First was 1-arm pushdowns for 4x15,15,11,10 (30,30,35,35). Last was overhead rope extension for 5x15,15,12,12,10 (50,50,55,55,57.5). I then had time for some quick ab work. I did 4x12 of hanging knee raises along with oblique raises along with russian twist (25,25,30,35). Afterwards, I stretched before heading home and eating eggs, turkey bacon, spinach, and potatoes. Back day on deck tomorrow. Look to hit some heavy numbers on deadlifts
Woke up around 715 this morning 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 (felt extra loose and ready) before heading to spark back day. First up was deadlifts. I did 3 warm up sets before it was time to go live. First set was 375 for 3 quick reps. Second set was 405 for 3 reps. Third set was 425 for 3 reps. Fourth set I went up to 435 and knocked out 3 powerful reps. Fifth and final set I put on 445 and did 2 reps. Next was barbell rows for 5x10,10,7,7,9 (195,200,205,205,195). Underhand pulldowns were next for 5x12,12,10,10,8 (120,125,130,130,135). T-Bar rows were next for 4x10,9,9,8 (100,105,105,110). Wide grip pulldowns were next for 4x15,12,12,10 (65,70,75,80). Hammer strength rows were next for 4x12,12,12,10 (220,220,230,240). Last was Straight arm pulldowns for 4x20,16,12,10 (40,45,50,55). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and cinnamon rolls. Off day tomorrow with 95% of 1 rep max week on deck for next week.
Woke up this morning and ate breakfast (eggs, turkey bacon, and a cup of oatmeal) around 9am. 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 and bicep day. First up was bench press. I did 3 warm up sets before it was time to go live. First set was 225 for 5 quick reps. Second set I went up to 240 for 3 reps. Third set was 265 for 1 rep. Fourth set I went up to 275 and hit 1 rep. Fifth and final set, I went up to 280 and hit 2 reps. Next was hammer strength incline press for 4x8,5,6,7 (230,230,220,200). Decline bench was next for 4x10,8,6,5 (205,210,210,215). Pec deck was next for 4x15,15,12,10 (165,175,190,205). Mid cable crossovers were next for 3x12 (23). High cable crossovers were next for 3x15,12,10 (20,23,23). Last for chest was low cable crossover for 3x12,10,10 (20). Now was bicep time. First up was DB hammer curls for 4x15,12,12,10 (35,40,40,40). Next barbell curls. Each set was a drop set. I did 3x10/15, 10/12, 10/10 (60/50). Last was cable curls for 3x12,11,10 (80,90,100). Afterwards, I stretched before heading home and eating 1/3 cup of lentils, pasta, and 8oz of milk. Active rest day for tomorrow.
Did 30 mins of cycle this morning with my wife teaching. Broke a real good sweat. Afterwards I did Standing DB lat raises 3x12 (30). Last was hanging knee raises 4x15 (20). Tomorrow is leg day. Time to see where my squat numbers are at.
Woke up this morning and ate eggs, potatoes, 2 slices of toast, turkey bacon, and spinach around 930. 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 leg day. First up was squats. I did 3 warm up sets before it was time to go live. First up was 275 for 5 reps. Second set was 305 for 3 reps. Third set was 340 for 1 rep. Now was time to put in some extra sets. Fourth set was 345 for 1 rep (I meant to put on 350 but forgot to put the 2.5lb plates on). Fifth and final set, I attempted 355 but I got stuck n had to use my back to power it up. Goal is to hit it clean next go around. Next was front squats for 4x10,8,8,6 (160,165,165,170). Good mornings followed for 4x10,8,8,5 (175,180,180,185). Leg extensions were next for 4x12,12,10,10 (180,180,185,185). Last was lying leg curls for 4x12,12,10,10 (115,115,120,120). Afterwards, I stretched before heading home and eating chicken and pasta post workout. Active rest day tomorrow.