Woke up this morning at 330 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 chest and biceps day. First up was bench press. I did 4 warm up sets before it was time go live. First set was 225 for a quick 5 reps. Second set was 250 for 3 reps. Third set was 280 for 1 rep. Fourth set was 290 for 1 rep. Fifth and final set I initially had on 295 but at the last moment i put on 2.5lb plates on each side to get 300 on the bar. It was a struggle but a eeked out a rep. Next was hammer strength incline press for 4x10,9,7,6 (190,200,210,210). Decline bench was next for 4x10,7,6,6 (210,215,215,215). High cable crossovers were next 3x15,15,12 (40,45,50). Low cable crossovers were next for 3x15,15,12 (40,45,50). *I used a different machine this week than I did the past 4 weeks. Last for chest was pec deck for 4x15,11,11,9 (220,225,225,230). Now was time for biceps. First up was DB hammercurls for 4x15,13,13,10 (40,40,40,45). Last for biceps was cable curls for 4x15,15,12,12 (110,115,120,125). Last exercise was seated DB lat raises for 3x15 (25) for some quick delt work. Afterwards, I stretched and foam rolled before heading home and eating 1/2 bagel, turkey bacon, eggs, and 8oz of orange juice. Leg day on deck tomorrow. Looking for a better performance than last week on squats
Woke up this morning at 6 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 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 315 for 3 reps. Third set was 350 for 1 rep. Fourth set was 360 for 1 rep. Fifth set I attempted 365 but came up just short. Next was front squats for 4x8,8,7,6 (175,175,180,180). Good mornings were next for 4x10,8,6,6 (180,180,185,185). Leg extensions followed for 4x15,12,11,10 (115,120,120,125). Last was lying leg curls for 4x15,12,12,10 (110,115,115,120). I then dashed home, downed a shake and ate a banana, then took a cycle class my wife was teaching for an hour. After that I foam rolled before heading home and eating a protein pancake with bacon. Much needed rest day tomorrow
Woke up this morning at 330 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 shoulder and triceps. This week started deload week so percentages for main lifts drops to 60%,65%, and 70% and sets dropped to 3 sets for everything. First up was standing barbell military press. I did 3 arm up sets before it was time to go live. I did 3x5 (110,120,130). Next up was a superset of cable rear delt raises 3x15,12,12 (30,35,35) and behind back rear delt raises 3x15,12,12 (35,40,40). DB shrugs were next for 3x15,15,12 (80,85,85). Lying upright rows were next for 3x15,15,12 (95,100,110). Cable lat raises were next for 3x15,12,12 (25,30,30). Last for shoulders was seated smith machine military press 3x15,12,10 (105). Now was time for tricep work. First was 1-arm pushdown for 3x15,12,10 (60,65,70). Last for triceps was overhead tricep extensions 3x15,12,10 (90,95,100). Now was time for ab work. First was lying windshield wipers for 4x15,10,10,10 (50). Last was a superset of cable woodchops 4x15 (30,40,50,55) and cable crunches 4x15 (80,90,100,105). Afterwards, I stretched and foam rolled before heading home and eating eggs, potatoes, and spinach. Active rest day for tomorrow
Woke up this morning, threw on some sweats and initially knocked out 15 mins of treadmill. Apparently my son wanted in on the action because he didnt want to go back to sleep so the remaining 10 mins, I did on the treadmill holding him while he watched his ABC video. Only got 25 mins today instead of 30 mins but I think holding a 20lb 1 year old makes up for the remaining 5 mins. Back day tomorrow
Woke up this morning at 325, turned off the alarm that would have went off at 330 and fell back asleep. After dreaming about being at the Arnold, I woke up again at 350, downed some preworkout, then jetted off to the gym. Upon arriving, I warmed up before heading to spark back day. First off was deadlifts. I did 2 warm up sets before starting my deload sets for todays workout. I did 3x5 (285,315,335). Next was reverse grip BB rows for 3x10,10,8 (205,210,215). Wide grip pulldowns were next for 3x12,11,8 (160,165,175). T-Bar rows were next for 3x11,8,7 (200,205,210). Reverse grip pulldowns followed 3x15,12,10 (145,150,160). Hammer strength rows were next for 3x12,11,10 (240,250,260). Last for back was straight arm pulldowns for 3x17,12,10 (60,65,70). Now was time for some ab work. First was smith machine hip raise 4x15,15,12,10 (320,320,370,370). Next was standing cable side bends for 4x15,15,12,12 (30,35,40,40). Last was weighted crunch on the glute ham machine for 4x15 (35,45,45,45). Afterwards, I stretched and foam rolled before heading home and eating a bagel, potatoes, eggs, and turkey bacon. Much needed rest day (and sleep) for tomorrow
Woke up this morning at 329, didnt go back to sleep lol, 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 chest and biceps day. First up was bench press. I did 2 warm up sets before knocking out my deload sets. I did 3x5 (175,190,205). Next was hammer strength incline press for 3x9,7,6 (200,200,210). Smith machine decline bench was next for 3x8,5,10 (215,215,205). I then did a superset of high cable crossovers and low cable crossovers for 3x15,15,12 (45,45,50). Last for chest was machine pec deck for 3x15,12,9 (220,225,230). Now was time for bicep work. First was DB hammer curls 3x13,12,10 (40,40,45). Last for biceps was cable curls for 3x15,12,10 (110,120,125). I then did some quick shoulder work with seated DB lat raises for 3x15,15,12 (25). I then did an ab circuit for 4 sets: hanging leg raises (15,15,15,12), russian twist 15,15,12,12 (35), weighted toe touches 15,12,12,10 (45).I then stretched and foam rolled before heading eggs, turkey bacon, a bagel, and 8oz of orange juice. Leg day and a hour of cycle class on deck for tomorrow.
Woke up this morning at 6 and downed a preworkout. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 2 warm up sets before knocking out my deload sets. I did 3x5 (225,245,265). Next up was front squats for 3x10,8,6 (175,180,185). Good mornings followed for 3x10,8,7 (175,180,185). Leg extensions were next for 3x15,12,10 (120,125,130). Last was lying leg curls for 3x13,12,10 (115,115,120). I then dashed home, downed some protein, creatine, and 3/4 scoop of carbs, before heading to cycle class for an hour. Afterwards, I ate a protein pancake. Much needed rest day tomorrow.
Woke up this morning 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 shoulders and triceps day. This week I decided to make a small adjustment. One I decided to do another shoulder regiment for my auxiliary exercises after my 5/3/1 for military press. Second I decided to add another shoulder day for the remainder of offseason work to really spark some shoulder growth. First up was standing barbell military press. I did 4 warm up sets before it was time to go live. First set was 145lbs for 5 reps. Second set was 155lbs for 5 reps. Third and final set was 165lbs for 4 reps. Next was seated DB military press 5x12,10,10,8,8 (55,60,60,65,65). Next up was a combo, seated DB lat raises followed by standing DB lat raises for 5x8 (20,20,20,25,25). Cable lat raises were next, each set included a drop set, for 4x8 (20/15/, 25/20, 25/20, 25/20). Smith machine military press followed for 3x8,8,6 (135,140,145). Last for shoulders were reverse pec deck for 5x15,15,12,12,10 (145,150,150,150,155). Now was time for triceps work. First up was 1-Arm extensions 4x15,15,12,12 (30,30,35,35). Last for triceps was overhead rope extensions 4x15,12,12,10 (90,95,95,100). I then did some quick ab work for 3x15,13,12: knee tucks on a row machine and russian twist with a 30lb med ball. Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and potatoes. Quick turnaround with chest and biceps tomorrow
Woke up this morning at 330 and downed some preworkout. 8 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and biceps day. First was bench press. I did 3 warm up sets before it was time to go live. I did 3x5 (225,240,255). Next was incline hammer strength press for 4x10,8,7,6 (190,200,200,210). The decline bench was occupied so I immediately did crossovers. First was high cable crossover for 3x15,12,12 (45,50,50) the lower cable crossover for 3x15,12,12 (45,50,50). Decline DB bench was next for 4x10,10,7,6 (80,80,85,85). Last for chest was machine pec deck for 4x15,12,11,9 (220,225,225,230). Now was time for biceps. First was DB hammer curls for 4x15,13,10,10 (40,40,45,45). Last was high pulley cable curls for 4x15,15,12,10 (40,45,50,55). I then did abs: wipers for 4x15 (50) then weighted crunch for 4x15 (45). Afterwards, i stretched before heading home and eating eggs, turkey bacon, spinach, potatoes, and a hamburger bun. Back day on deck for tomorrow
Woke up at 330 and downed some preworkout. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before sparking back day. First up was deadlifts. I did 3 warm up sets then it was time to go live. I did 3x5 (365,390,415). Next was reverse grip BB rows 4x10,10,8,7 (210,210,215,215). Wide grip pulldowns followed for 4x12,10,9,8 (165,170,170,175). T-Bar rows were next for 4x12,10,9,8 (200,205,205,210). Reverse pulldowns were next 4x15,13,11,10 (145,150,155,165). Hammer strength rows were next for 4x12,11,10,8 (240,250,260,270). Last was straight arm pulldowns for 4x15,15,12,10 (65,65,70,75). Afterwards, I stretched and foam rolled before heading home and eating eggs and a banana pancake. Much needed active rest day tomorrow.
Woke up this morning, threw on some sweats, and knocked out 30 mins of an incline walk on the treadmill. Was able to break a solid sweat. Pump shoulder day on deck for tomorrow.
woke up at 330 and downed a some preworkout. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark pump shoulder day. First up was a superset of seated bent over lat raises 4x20 (15) and face pulls 4x15 (50,50,55,55). Next was DB lat raises. First up was laddering up in weight for 4x12 (15,17.5,20,25). Then it was laddering down in weight 4x12 (25,20,17.5,15). Wide grip cable upright rows were next for 4x15,15,12,12 (110,115,120,125). A superset of Machine lat raises 4x10 (80,90,90,95) and smith machine military press 4x12,12,10,10 (105,105,110,110). Last was DB shrugs for 4x15,15,12,12 (85,85,90,90). Now was time for core work. I did 4 rounds: hanging leg raises 4x15,15,15,15; cable side bends for 4x15,15,12,12 (50,60,70,75); and weighted toe touches 4x15 (35,35,45,45). Afterwards, I stretched before heading home and eating eggs, turkey bacon, spinach, potatoes, and 1/2 a rice krispy treat. Leg day followed by an hour of cycle tomorrow
Woke up at 6 this morning and downed some preworkout. 25 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 3 warm up sets before t was time to go live. I did 3x5 (280,300,315). Next up was front squats for 4x8,8,6,6 (180,180,185,185). Good mornings followed for 4x10,8,8,6 (180,185,185,190). Lying leg curls was next for 4x13,12,12,10 (115,115,115,120). Couldn’t do leg extensions at my normal gym (long story) so after going home, downing a protein shake with creatine and 3/4 scoop of carbs, I went to my wife’s gym. I knocked out leg extensions 4x15,12,10,8 (175,180,180,185) then did an hour of cycle class. Afterward, I stretched and foam rolled before heading a protein banana pancake and turkey bacon. Full off day tomorrow which is needed before getting ready for Arnold week.
Woke up this morning and downed some preworkout and ate a banana. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading up to spark back day. Workout schedule this week is going to be bit out of order this week I leave for the Arnold on Thursday morning. First up was deadlifts. During warm up sets, I noticed my hamstrings were a bit fatigued from Saturdays leg session. First set was 390 for 3 reps. Second set was 415 for 3 reps. Third set was 440 for 3 reps. Glad I was able to gut it out the reps but definitely needed more recovery time. Next was reverse grip BB rows for 4x10,8,8,6 (210,215,215,220). Reverse grip pulldowns were next for 4x13,12,10,10 (150,155,160,165). Hammer strength rows followed for 4x12,11,9,8 (250,260,270,280). Last was straight arm pulldowns for 4x15,12,10,9 (15,12,10,9). I then squeezed in some ab wheel rollouts for 3x15. I then went home and ate eggs, turkey bacon, spinach, and potatoes. Chest and biceps on deck for tomorrow
Woke up at 320 and downed some preworkout and a banana. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark shoulders and biceps. First up was bench press. I did 3 warm up sets before it was time go live. First set was 240 for 3 reps. Second set was 255 for 3 reps. Third set was 270 for 3 reps. Next was hammer strength incline press for 4x10,9,8,7 (1960,200,200,210). DB decline bench followed for 4x10,9,8,7 (80,85,85,90). Pec deck followed for 4x15,12,12,10 (220,225,225,230). Low cable crossover was next for 4x15,12,12 (45,50,50). Last for chest was high cable crossover for 3x15,12,12 (45,50,50). Now was time for biceps. First was DB hammer curls for 4x15,15,10,10 (40,40,45,45). Last for biceps was 21's for 4 sets (50,55,60,65). I then squeezed in some wipers for 4x15 (50). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, spinach, a blueberry bagel, and potatoes. Shoulders and triceps on deck for tomorrow
Woke up this morning and downed some preworkout and a banana. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark shoulders and triceps. First up was standing BB military press. I did 4 warm up sets before it was time to go live. First set was 155 for 3 reps. Second set was 165 for 3 reps. Third set was 175 for 3 reps. Next was seated DB military press for 5x12,10,10,8,8 (60,65,65,70,70). I then did a superset of seated DB lat raises and standing DB lat raises for 4x8 (20,20,25,25,25). Cable lat raises followed (each set was a drop set) for 4x8 (30/25,30/25,30/25,30/25). Smith machine military press was next for 3x8,6,5 (145,150,150). Last for shoulders was reverse pec deck for 4x15,15,15,12,11 (145,150,150,155,160). Now was time for tricep work. First was 1-arm cable pushdowns for 4x15,12,12,15 (30,35,35,30). Last was overhead tricep extensions 4x15,12,12,10 (90,95,95,100). I then squeezed in some quick ab work, broomstick twist for 3x15 (105). I then went home and ate eggs, 2 burger buns, turkey bacon, and spinach. Leg day on deck tomorrow morning before leaving for Columbus
Woke up this morning at 345 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 leg day. First up was squats. I did 4 warm up sets then it was time to go live. First set was 300 for 3 reps. Second set was 315 for 3 reps. Third set was 335, was suppose to hit 3 reps but came up just short at 2 reps. Next was front squats for 4x8,8,7,6 (180,180,185,185). Good mornings followed for 4x10,10,8,6 (180,180,185,190). Lying leg curls was next for 4x15,12,12,10 (115,120,120,125). Last was single leg extensions for 4x15,15,12,11 (60,60,65,65). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, 2 hot dog buns, and a banana. Now it’s off to Columbus for the Arnold til Sunday.
Woke up this morning at 8 and ate chipotle wrap with eggs and bacon. I then went to the gym and did a 45
Min cycle class with my wife. Afterwards, I went to the power rack to spark 5/3/1 shoulder week. First up was standing barbell military press. I did 4 warm up sets then it was time to go live. First set was 145 for 5 reps. Second set was 165 for 3 reps. Third set I did 195 for a shaky rep. Next was seated DB military press for 5x12,10,8,5,7 (65,70,70,75,70). A superset of seated lat raises and standing lat raises were next for 4x8 (20,25,25,25,25). Cable lat raises were next for 4x8 (30/25,25/20,25/20,30/25). Last was seated Smith Machine military press for 3x8 (145,145,150). Time ran short so I wasn’t able to hit rear delts or triceps so I’ll add that to either chest or back day. Chest day tomorrow.