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  • Chest Day.
    Stretch Pushups 4x15
    Incline DB press 2x20, 4x10, ds 1x15/10
    Flat bench press 2x15, 1x10, rp 1x7/2, 1x7/3, 1x9/4, 1x11/6
    SS: BW Dips w/ Stretch Pushups 1x10/6, 1x12/6, 1x10/7

    Standing calf raises after every set.
    Pick Up Something Heavy
    http://puritysourcelabs.ru/

    Comment


    • Back day with a little bit of legs.
      Leg extensions 1x25, 3x15, rp 1x12/7, 1x10/6, ds 1x8/5/5
      SS: Seated leg curls w/ lying leg curls 4x12/12
      Pulldowns shovel grip 2x20, rp 1x15/9, 1x12/7, 1x9/5, ds 1x7/7
      1 arm HS iso row neutral 4x10
      SS: Seated HS iso row wide w/ HS standing shrugs 3x9/12, 1x20/20
      Reverse Pec Dec 3x20
      Pick Up Something Heavy
      http://puritysourcelabs.ru/

      Comment


      • Quick Shoulder Blast tonight after work.
        Seated rear Delt Flyes 1x25, 1x20, 1x15, 1x25
        Standing front delt raises 1x20, 1x18, 1x12, ds 1x9/20
        SS: Seated DB shoulder press w/ seated side laterals 1x15/10, 3x10/10
        SS: Heavy partials w/ standing side laterals 4x8/15

        Ab work after every set.
        Pick Up Something Heavy
        http://puritysourcelabs.ru/

        Comment


        • Calves and Cardio after work.
          Seated DB calf raises 2x25, rp 3x20/10/10
          Standing single leg calf raises 6x8 each leg back n forth nonstop
          Bike 20 mins

          Off the next two days so I'm gonna try to get some good training in before the busy holiday weekend.
          Pick Up Something Heavy
          http://puritysourcelabs.ru/

          Comment


          • Chest and Arms
            Standing cable flyes 1x20, 3x15, ds 1x15/15
            HS iso incline press 2x20, 3x12, rp 1x8/4, 1x9/5
            Slight incline smith press 2x15, 3x7-8, 1x10, 1x15
            Pec dec 1x15, 1x12, 1x10, rp 1x8/4, ds 1x8/6/10
            SS: Close grip smith press w/ rope pressdowns 4x10/15, 1x20/25
            SS: Seated DB hammer curls w/ ezbar cable curls 1x12/15, 3x8/10, 1x15/25
            Pick Up Something Heavy
            http://puritysourcelabs.ru/

            Comment


            • Back Day with some legwork.
              Bike 7 mins
              Seated leg curls 3x20, rp 1x15/8, 1x8/5, 1x15/6
              Leg extensions 2x20, rp 1x12/6/4, 1x8/5/4, ds 1x8/6
              Pulldowns shovel grip 2x20, 3x10, ds 1x8/8
              1 arm HS iso row neutral 3x12, rp 1x10/5
              HS iso row wide w/ HS standing shrugs 1x12/20, 3x10/12, 1x15/15
              Reverse Pec Dec 3x15
              Pick Up Something Heavy
              http://puritysourcelabs.ru/

              Comment


              • Shoulders after work.

                Giant set: 6 rounds
                Seated rear delt flyes 12-15
                Seated side laterals 10-12
                Seated DB shoulder press 11-12
                Standing front raises 12
                Standing heavy partials 12
                Standing side laterals 12
                Pick Up Something Heavy
                http://puritysourcelabs.ru/

                Comment


                • Just some Calves and Cardio after a long hot ass day.
                  Seated DB calf raises 2x25, rp 3x20/10/10
                  Standing single leg calf raises 8x6 each leg back n forth nonstop
                  Bike 20 mins
                  Pick Up Something Heavy
                  http://puritysourcelabs.ru/

                  Comment


                  • Opposing muscle group supersets.
                    Chest, Back, and an Arm Pump

                    SS: Pec Dec w/ reverse Pec Dec 2x15/15, 4x12/12
                    SS: HS iso wide chest w/ Pulldowns neutral 1x15/15, 1x12/12, 1x10/10, 3x8/8
                    SS: HS iso incline press w/ Low cable row neutral 1x15/15, 3x12/10
                    SS: Incline Smith Press w/ HS iso row wide 5x10/12, 1x15/20
                    SS: Reverse grip tri pushdowns w/ rope hammer cable curls 1x25/15, 1x20/15, 1x15/12, 2x12/12, 1x20/15

                    No training tomorrow and I have to work, but it is a holiday so no diet.
                    Pick Up Something Heavy
                    http://puritysourcelabs.ru/

                    Comment


                    • Happy Memorial Day.[emoji631]
                      (Memorial Day is a time set aside for remembering and honoring military personnel that died in the service of their country, particularly those killed in battle.)


                      Sent from my iPhone using Tapatalk
                      Pick Up Something Heavy
                      http://puritysourcelabs.ru/

                      Comment


                      • Just a little leg work tonight.

                        Seated DB calf raises w/ standing calf raises 5x20/15-20
                        Lying leg curls 1x20, 3x15, rp 1x20/9
                        Leg extensions 1x20, 3x12, rp 1x12/6

                        Ab work after every set.
                        Pick Up Something Heavy
                        http://puritysourcelabs.ru/

                        Comment


                        • Fast paced Pull session tonight.

                          Rear delt flyes 1x25, 3x15
                          Pull-ups wide 1x12, 3x8
                          DB low row 1x15, 3x8-9
                          DB shrugs 1x20, 3x15
                          SS: Ez bar curls wide w/ seated hammer curls 1x20/10, 3x10/8-10
                          Pick Up Something Heavy
                          http://puritysourcelabs.ru/

                          Comment


                          • Push session tonight after work.

                            Stretch pushups 3x15
                            Wide grip flat bench 1x30, 1x21, 3x12, ds 1x12/10
                            Incline DB press 4x12
                            SS: Standing Side laterals w/ heavy partials 4x20/10
                            SS: Dips w/ DB skull crushers 4x10/10

                            Calf raises after every set.

                            No training tomorrow.
                            Pick Up Something Heavy
                            http://puritysourcelabs.ru/

                            Comment


                            • Pull session with some other light work.

                              SS: Seated calf raises w/ machine calf raises 2x15/10, 3x8/8
                              Leg press 5x20
                              SS: HS iso row wide w/ HS standing shrugs 2x15/20, 4x12/15
                              Reverse Pec Dec 4x15
                              Cable low row UH 2x15, 3x8-10, rp 1x10/5
                              Pulldowns shovel grip 1x15, 1x12, 3x8, rp 1x12/5
                              1 arm cable curl 3x12
                              Seated DB curls 1x15, 1x12, 1x8, 1x11
                              Cable rope hammer curls 4x12
                              Pick Up Something Heavy
                              http://puritysourcelabs.ru/

                              Comment


                              • Push Session Today.

                                Pec Dec 3x20
                                Smith Slight Incline Press 2x15, 3x12, 1x15
                                Incline DB press 3x9, 1x15
                                Machine shoulder press 1x15, 3x10, rp 1x15/7/5
                                Machine side laterals 1x20, 1x15, 3x12, rp 1x18/8/6
                                Reverse grip pushdowns 1x50, 1x30, 1x15, 1x12, rp 18/10/8, ds 1x11/11/11
                                Overhead rope extensions 4x12
                                Pick Up Something Heavy
                                http://puritysourcelabs.ru/

                                Comment

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