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Old 06-16-18, 12:34 PM
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Good log

Sent from my SM-G950F using Tapatalk
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Old 06-16-18, 10:05 PM
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No training today.
Calories 3537
Pro 243
Carbs 405
Fat 95
Weight 180

Plan for tomorrow is hit the gym for an upper body session.
Then eat everything I can, get some rest and pack for a couple days at the beach.
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Old 06-18-18, 07:07 AM
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Yesterday I did a little bit of everything training session.
Treadmill 10 mins
SS: Seated leg curls w/ leg extensions 1x20/20, 3x12/12
Machine calf raises 5x10
SS: Pulldowns neutral w/ rope face pulls 1x20/15, 3x12/10
SS: Standing cable crossover w/ HS iso wide chest 1x20/15, 3x10/10
SS: Vbar pushdowns w/ cable curls 1x25/20, 3x15/12
SS: Machine side laterals w/ machine shoulder press 1x20/15, 3x12/12

My two oldest went with me to the gym, then hit the movies with family.
We had breakfast for dinner and then they gave me some presents.
Yesterday was a good day.
Even with the Movie Theatre popcorn and the Box of Peanut M&Ms the total macros weren't that bad for the day.
Calories 3335
Pro 207
Carbs 391
Fat 95

Today we're off to the beach for a few days.
No training til Friday, time for a break.

Weight was 180.6 this morning.
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Old 06-21-18, 09:43 PM
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Back from the beach.
Had a blast, ate too much food , got too much sun, and spent too much money.

Macros for the last couple days:
Monday: Cals 4765, Pro 186, Carbs 516, Fat 171
Tuesday: Cals 4028, Pro 206, Carbs 417, Fat 165
Wednesday: Cals 4699, Pro 190, Carbs 540, Fat 135
Today: Cals 3942, Pro 233, Carbs 349, Fat 158

Tomorrow is back to the gym, probably chest and something else.
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Old 06-22-18, 04:44 PM
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Did some yard work, Some more of my dead tree broke off so the chainsaw came out and the firepit lit.
Then got to the gym for some back/chest work.
SS: Standing cable crossover w/ pulldowns wide 1x20/20, 1x15/12, 3x12/9
SS: HS iso wide chest w/ Tbar row wide 1x15/15, 3x10/10, 1x15/15
SS: HS iso incline w/ HS iso row neutral 1x15/15, 3x12/10, 1x12/15
SS: Pec dec w/ reverse Pec dec 4x8/10
HS standing shrugs 1x20, 3x10, 1x20

Now getting ready to take the wife to dinner and Jurassic World.
Weight was 184 this morning
Legs and maybe arms tomorrow.
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Old 06-23-18, 08:51 PM
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Legs with a side of arms.
Bike 10 mins
SS: Machine calf raises w/ seated calf raises 1x15/10, 5x10/10
Leg press 2x20, 4x15, 1x20, 1x40
SS: Seated leg curls w/ leg extensions 1x15/15, 1x12/12, 4x6/8
SS: Vbar pushdowns w/ cable ez bar curls 1x25/20, 1x20/15, 1x15/12, 4x12/10, 1x20/20

Calories 3414
Pro 203
Carbs 381
Fat 86
Weight 184

Shoulders tomorrow after work.
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Old 06-24-18, 08:49 PM
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Shoulders after work today.
Seated rear delt flyes 2x20, 3x12
Seated DB shoulder press 1x15, 1x12, 3x8, 1x12, 1x15
Standing side lateral raises double dropsets 3x10/10/10
Rear delt flyes 3x15

Calories 3494
Pro 226
carbs 356
Fat 109
Weight 186 this a.m.

No training tomorrow.
Currently running PSL Test C 400 a week, and just started PSL Deca today at 600 a week.
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Old 06-26-18, 06:26 PM
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Legs with a touch of Arms today.
Treadmill 10 mins
Machine calf raises 1x15, 5x10
Seated calf raises 1x15, 4x10
Leg press 2x20, 3x15, dropset 1x15/12/10
Seated leg curls 1x15, 3x10
Leg extensions 1x15, 4x10
SS: machine preacher curls w/ machine dips 2x15/15, 2x12/10, 2x8/12

Calories 3673
Pro 215
Carbs 472
Fat 88
Weight 184

Chest day after work tomorrow.
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Old 06-27-18, 09:39 PM
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Chest Day
Slight incline DB flyes 4x20
Wide grip bench press 1x20, 1x15, 1x12, 6x6, dropsets 1x10/10, 1x15/15
Incline DB press 1x15, 4x8, 1x20

Calories 3491
Pro 254
Carbs 388
Fat 93

Weight 182 this morning.
Back Day tomorrow.
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Old 06-28-18, 08:15 PM
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Back Day

SS: Pulldowns wide w/ face pulls 1x15/15, 12/12, 4x10/10
HS iso row neutral 1x15, 4x10
SS: HS iso high row w/ HS standing shrugs 1x15/15, 4x10/10
SS: Pulldowns neutral w/ cable row neutral 4x8/8
Cable row UH 4x10
Reverse Pec Dec 4x10
SS: Vbar pushdowns w/ rope hammer curls 1x20/15, 1x15/15, 3x10/10, 1x15/20

Calories 3762
Pro 224
Carbs 428
Fat 119

No training tomorrow, work all day.
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Old 06-30-18, 09:12 PM
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Shoulders after work.
SS: Seated rear delt flyes w/ front raises 1x20/20, 3x15/15
Seated DB shoulder press 1x20, 1x15, 1x12, 3x8, 1x12, 1x15
Standing side laterals dropsets 3x10/10/10
Seated Arnold press 3x8

Standing calf raises after every set

Calories 3427
Pro 270
Carbs 326
Fat 101
Weight 182

Chest tomorrow after work.
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Old 07-01-18, 09:27 PM
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Chest Day after work.

SS: Slight incline DB flyes w/ DB hex press 1x15/15, 1x12/12, 3x10/10
SS: Wide grip press w/ Bench press 1x12/10, 4x10/10
Flat DB press 4x12
BW Dips 4x12

Calories 3854
Pro 249
Carbs 452
Fat 105

Legs tomorrow.
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Old 07-02-18, 09:51 PM
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Legs w/ some arms.

Bike 10 mins
SS: Leg press w/ seated calf raises 2x25/20, 5x18/10
SS: Machine calf raises w/ seated leg curls 1x15/15, 4x8/10
SS: Pushdowns vbar w/ cable ez bar curls 1x30/20, 1x20/20, 1x20/15, 1x15/15, 3x10/10, 1x15/12, 1x20/15
Leg extensions 1x15, 4x10

Calories 4432
Pro 246
Carbs 467
Fats 157
Weight 181

Not sure if tomorrow will be Back session or rest day, depends on how late I'm at work.
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Old 07-03-18, 08:30 PM
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No training today.
Calories3406
Pro 230
Carbs 401
Fat 87
Weight 182

Back session after work tomorrow...hopefully I can get out at a reasonable time.
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Old 07-04-18, 09:45 PM
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Got to the gym after work.
SS: Pulldowns wide w/ rope face pulls 2x12/12, 3x10/10
SS: Pulldowns neutral w/ cable low row UH 4x10/10
SS: HS iso row w/ HS standing shrugs 1x15/15, 4x8/8
HS one arm iso low row 1x12/8/6 nonstop
HS iso high row 3x20
Reverse Pec Dec 3x12

Calories 4287
Pro 215
Carbs 429
Fat 150
Weight 180

No training tomorrow, work all day.
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Old 07-06-18, 09:36 PM
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Got some chest work in tonight.
DB Flye Hex press combo 2x15, 3x10
Wide grip bench press 1x20, 1x15, 1x12, 1x10, 4x8, 1x15
Incline DB press 4x12
BW dips 4x12

Standing calf raises after every set

Calories 3295
Pro 251
Carbs 304
Fat 94
Weight 181

Shoulders tomorrow after work.
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Old 07-07-18, 10:09 PM
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Shoulders after work.
SS: Seated rear delt flyes w/ front raises 4x15/15
Seated DB shoulder press 4x12
Standing side laterals 4x10/10/10
Seated Arnold press 4x10

Calories 3912
Pro 268
Carbs 366
Fat 124
Legs tomorrow.
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Old 07-09-18, 07:53 PM
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Yesterday was leg day.
Bike 7 mins
Seated leg curls 1x15, 5x10
SS: Machine calf raises w/ seated calf raises 1x15/12, 4x10/8
Single leg press 12x10
SS: pushdowns Vbar w/ cable Ez bar curls 1x25/20, 1x20/15, 1x15/12, 3x12/8, 1x15/12, 1x20/15
It was my first time doing single leg press and that was the only compound movement I did for legs.
I figured if I only did them I would know the next day if they worked or not.
What I did find out is that my left leg is stronger than my right. And I can feel it today.
My right ham and hip are stiff and sore as hell!

Yesterday's macros: Calories 3015, Pro 200, Carbs 366, Fat 69

Today was Back day.
Pulldowns wide 2x15, 3x10
Rope Face pulls 4x12
HS iso row neutral 1x15, 3x12
HS iso row wide 4x12
HS 1 Arm iso low row 1x15/15, 1x8/8/8, 1x12/12
Low cable row UH 1x12, 3x10
HS iso Standing shrugs 1x20, 3x12, 1x20

Today's Macros: Calories 4037, Pro 201, Carbs 440, Fat 139 (ribs for dinner)
Arms tomorrow after work.
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Old 07-11-18, 07:26 PM
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No training yesterday.
Yesterday's Macros: Calories 3714, Pro 280, Carbs 394, Fat 83

Today I made up for yesterday, Chest and Arms.
Standing cable crossover 4x15
Smith slight incline wide press 2x12, 5x8
Smith close grip press 2x12, 4x8
HS iso incline press 4x12
Pec Dec 3x8
HS iso wide chest 3x10
Vbar pushdowns 1x25, 1x20, 4x12, 1x20
SS: Seated DB hammer curls w/ ez bar cable curls 1x12/12, 3x10/8
1 Arm machine preacher curls 1x10, 4x8

Today's Macros: Calories 3525, Pro 208, Carbs 443, Fat 85
Tomorrow could be Shoulders or Back or Rest....
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Old 07-12-18, 08:45 PM
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No training today.
I'll hit shoulders with Legs tomorrow.
Calories 3777
Pro 227
Carbs 396
Fat 135
Weight 179 this a.m.
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Old 07-13-18, 07:20 PM
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Legs and shoulders.
Bike 7 mins
SS: Machine calf raises w/ seated calf raises 1x15/15, 4x10/10, 1xfail/fail
Leg extensions 1x15, 1x12, 3x10
Hack squats 5x15
Single leg press 8x10
Lying single leg curls 4x10
Rope face pulls 4x10
SS: Machine Shoulder press w/ machine side laterals 1x15/15, 1x15/15, 3x10/10, 1x15/15
Reverse Pec Dec 3x15

Calories 4007
Pro 201
Carbs 456
Fat 140 ( Pepís Drafthaus Pizza )

Arms tomorrow after work.
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Old 07-14-18, 09:17 PM
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Got an arm pump after work.
SS: Band pushdowns w/ Band curls 2x25/20, 3x20/15
SS: DB drag curls w/ tricep kickback 1x15/15, 3x12/12
SS: DB skullcrushers w/ Standing DB Hammer Curls 1x20/15, 3x12/10

Back Day tomorrow.
Weight 181
I'll post macros tomorrow, still have more food to eat and maybe some adult bevvies!
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Old 07-15-18, 07:16 PM
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Yesterday's macros: Calories 3440, Pro 211, Carbs 389, Fat 66

Today was Back Day
SS: Pulldowns wide neutral w/ rope face pulls 2x15/12, 4x8/8
SS: Cable row UH w/ Pulldowns neutral 4x10/8
HS iso row neutral 1x12, 4x8
SS: HS iso high row w/ HS standing shrugs 1x12/12, 3x8/8, 1x10/12
Reverse Pec Dec 4x12

Today's Macros:
Calories 3382
Pro 207
Carbs 368
Fat 98
Tomorrow is Chest or Rest
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Old 07-17-18, 09:07 PM
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No training yesterday.
Yesterday's macros: Cals 3355, Pro 253, Carbs 353, Fat 99

Chest session after work tonight.
Slight incline DB flyes hex press combo 1x15, 1x12, 3x10
Incline DB press 5x10
Wide grip bench press 5x15
BW dips 5x10

Standing calf raises after every set

Today's Macros:
Cals 3346, Pro 257, Carbs 410, Fat 70
Rest tomorrow.
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Old 07-19-18, 08:18 PM
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Leg Day
Bike 7 mins
SS: Machine calf raises w/ seated calf raises 1x15/15, 4x10/10
Leg extensions 1x20, 1x15, 1x13, 1x9, 3x7, rest pause 1x9/5/3
Hack squat 4x15
Single leg press 5x10
Lying single leg curls 4x10
SS: Pushdowns Vbar w/ cable rope hammer curls 1x25/20, 1x25/18, 1x20/15, 1x15/15, 1x12/12, 1x10/10, 1x12/12, 1x15/15, 1x15/15

Calories 3578
Pro 206
Carbs 418
Fat 98

No training tomorrow, work all day.
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Old 07-21-18, 09:24 PM
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Back Day

SS: BW pull-ups wide w/ seated rear delt flyes 5x8/10
Barbell row 2x12, 5x10
DB low row 1x12/10/8, 1x8/8/6
DB shrugs w/ rear delt flyes 4x10/12

Macros as of now, still plan on eating more and hopefully some adult bevvies.
Calories 3109
Pro 197
Carbs 318
Fat 95
Weight 183
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Old 07-23-18, 09:04 PM
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Chest and Shoulders

Pec Dec 2x15, 4x10
Machine chest press neutral 1x12, 1x10, 3x8, dropset 1x7/7/7
Smith incline press 2x15, 3x8, rest pause 1x14/8
Standing cable crossover 1x12, 4x9
SS: Machine Shoulder press w/ machine side laterals 1x15/15, 1x12/12, 3x10/10, 1x12/12
Reverse Pec Dec 4x10

Calories 3156
Pro 212
Carbs 402
Fat 64

Arm day tomorrow after work.
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Old 07-24-18, 09:14 PM
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Arm session after work.
SS: Band pushdowns w/ band curls 2x25/25, 3x12/12
SS: DB drag curls w/ tricep kickback 1x20/20, 3x15/15
SS: DB skullcrushers w/ standing hammer curls 4x10/12

Standing calf raises after every set

Calories 3016
Pro 240
Carbs 277
Fat 85

No training tomorrow, work all day.
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Old 07-26-18, 08:00 PM
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Leg day
Bike 7 mins
SS: Machine calf raises w/ seated calf raises 1x15/15, 3x10/10, 1x12/8
Leg extensions 1x15, 1x12, 1x10, 1x8, 3x6, dropset 1x7/6
Seated leg curls 2x12, 3x8
Hack squat 2x15, 3x10, rest pause 1x12/6
Single leg press 5x8
SS: handle pushdowns w/ ez bar cable curls 1x25/20, 1x20/15, 1x15/12, 1x10/8, 1x10/8, 1x12/10, 1x15/12

Calories 3139
Pro 198
Carbs 293
Fat 104

No training tomorrow, work all day.
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Old 07-26-18, 08:19 PM
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On another note, I got the itch.
The itch to compete again.

I was helping a buddy prep for an upcoming show, the show is 6 weeks from Saturday.
We started 9 weeks ago, and he went from 198 down to 184 nice and slow, and we were on our way to getting him to the 176 weight limit.
Well life (his job) got in the way and he had to pull out.

I was really enjoying planning his protocol, training, and weekly diet targets.
Almost as soon as he told me I started looking for a show that might work for me.
Well of course I found one, 12 weeks from this Saturday.
Then I started looking at what I would need to do, funds needed, work schedule, family plans etc..
I know I can be in good shape 12 weeks from now...however work and life will probably prevent me from doing it.
We have a bunch of financial commitments coming up and it would probably be too much of a strain.
Either way....I have the itch!
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Old 07-28-18, 08:27 PM
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Yesterday No Training.
Yesterday's Macros:
Calories 3609
Pro 219
Carbs 384
Fat 97

Today was Chest and Back
SS: Standing cable flyes w/ Pulldowns neutral 1x20/20, 1x15/15, 4x10/10
SS: HS iso incline press w/ HS iso row neutral 1x20/20, 1x15/15, 4x9/9
SS: Smith wide grip press w/ cable row UH 1x20/20, 4x10/10
SS: Pec Dec w/ reverse Pec dec 1x15/15, 4x10/10
HS standing shrugs 1x20, 5x10

Today's Macros:
Calories 3310
Pro 224
Carbs 374
Fat 80
Weight 182

Gotta work the next 7 days straight (with some nights and long ass days) so training will be sporadic.
Gonna try for legs tomorrow after work.
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Old 07-29-18, 11:05 PM
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Quick Leg Session after work.
Bike 7 mins
7x10each:
Lying leg curls
Leg extensions
Squats
Calf raises
Bike 7 mins

Calories 3324
Pro 238
Carbs 308
Fat 104
Maybe some shoulders before work tomorrow.
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Old 08-02-18, 09:19 PM
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Monday: Shoulders before work.
Seated rear delt flyes 4x15
Seated DB shoulder press 4x15
Standing side laterals 3x30
DB shrugs 4x15
Calories 3934, Pro 232, Carbs 485, Fat 114

Tuesday, No training.
Calories 3380, Pro 239, Carbs 353, Fat 96

Wednesday, No training.
Calories 3790, Pro 256, Carbs 382, Fat 114

Today, Arms after work.
SS: Band pushdowns w/ band curls 2x20/20, 3x20/15
SS: Close grip press w/ ez bar curls wide 1x15/15, 1x15/12, 3x8/8
SS: BW dips w/ Seated alt DB curls 4x12/10
SS: DB skullcrushers w/ Standing hammer curls 1x15/12, 1x15/15, 1x25/20

Standing calf raises after every set
Calories 3575, Pro 237, Carbs 352, Fat 91

No training tomorrow, work all day.
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Old 08-04-18, 10:01 PM
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Back session after work.
Pullups 8x8 (alternate grip wide/neutral)
Barbell row 1x15, 1x12, 5x8
DB low row 4x10
DB Shrugs 4x12
Rear delt flyes 4x12

Calories 3772
Pro 268
Carbs 377
Fat 110

Legs tomorrow.
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Old 08-05-18, 07:32 PM
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Some Legs and some Chest
Bike 7 mins
SS: Machine calf raises w/ seated calf raises 1x15/15, 4x8/8
SS: Seated leg curls w/ leg extensions 1x15/15, 3x12/12
Hack squats 1x15, 3x10
Standing cable crossover 4x12
Smith incline press 1x15, 4x9
SS: HS iso wide press w/ HS iso incline press 3x10/12
Pec Dec 3x10

Calories 3722
Pro 246
Carbs 400
Fat 102

Arms or Shoulders after work tomorrow, or maybe just some cardio...
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Old 08-06-18, 08:23 PM
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Quick arm pump after work.
SS: Band pushdowns w/ band curls 3x20/20
SS: Close grip press w/ ez bar curls 1x20/20, 3x15
SS: DB skullcrushers w/ Alt DB Curls 1x15/10, 3x10/10

Calories 3750
Pro 256
Carbs 406
Fat 99
Weight 182
Shoulders tomorrow.
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Old 08-08-18, 08:23 AM
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Shoulders yesterday after work.
Seated rear delt flyes 1x20, dropsets 3x10/10
Seated DB shoulder press 1x20, 3x12
Standing side laterals 1x20, dropsets 3x10/10
Seated Arnold press 3x10
Bent rear delt flyes 3x10

Calories 3428
Pro 233
Carbs 379
Fat 87
Legs and something else today.
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Old 08-08-18, 08:43 PM
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Legs and a touch of Arms
Bike 7 Mins
SS: Machine calf raises w/ seated calf raises 1x15/15, 5x10/8
Seated leg curls 1x15, 1x12, 1x8, 1x10, 1x12
Leg extensions 1x12, 1x10, 4x8-10
Hack squats 1x15, 4x8
Single leg press 4x10
SS: Handle pushdowns w/ cable rope hammer curls 1x20/20, 1x15/15, 3x12/12, 1x15/15, 1x17/17

Calories 3763
Pro 245
Carbs 357
Fat 122

Not sure if I'll train tomorrow.
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Old 08-10-18, 08:51 PM
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No training yesterday.
Yesterday's Calories 3345, Pro 269, Carbs 319, Fat 97

Today was Back day after work.
Pullups (alternate grips wide/neutral) 8x8
Barbell row 1x15, 1x12, 5x10
DB low row 4x10
DB shrugs 4x12
Rear delt flyes 4x12

Calf raises after every set

Today's Calories 2968, Pro 226, Carbs 292, Fat 90
Tomorrow is Date Night so no training.
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Old 08-15-18, 07:22 PM
  #640
 
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Join Date: Dec 2016
Likes: 88


Sunday was Chest Day with an Arm Pump.
Bike 10 mins
SS: Pec dec w/ HS iso wide press 1x15/15, 1x12/12, 3x8/8
Smith incline press 1x15, 1x12, 3x8, 1x12
Standing cable crossover 1x12, 2x8, 1x12
Smith wide grip press 3x12
SS: Handle pushdowns w/ cable ez bar curls 1x20/20, 1x15/15, 3x10/10, 1x12/12, 1x15/15

Calories 3338, Pro 217, Carbs 346, Fat 102

No training Monday
Calories 3280, Pro 256, Carbs 327, Fat 88

No training Tuesday
Calories 3372, Pro 216, Carbs 392, Fat 94

Today I tried to make up for the missed training days.
Bike 7 mins
SS: Machine calf raises w/ seated calf raises 1x15/15, 4x10/10
Leg extensions 5x10
Lying single leg curls 5x10
Hack Squats 5x10
Single leg press 5x10
Machine shoulder press 1x12, 1x10, 4x8
Seated DB side laterals 4x12
Reverse Pec Dec 4x10
SS: Handle pushdowns w/ cable ez bar curls 1x20/20, 1x15/12, 1x12/12, 3x10/10, 1x12/12

Calories 3860, Pro 209, Carbs 476, Fat 109
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Old 08-18-18, 07:46 AM
  #641
 
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Likes: 88

Thursday no training.
Calories 3554, Pro 213, Carbs, Fat 103

Yesterday I squeezed in a late back session after work.
SS: Pullups wide w/ Rear delt flyes 4x10/15
SS: Pullups neutral w/ DB shrugs 4x8/15
Barbell row 4x12
DB low row 4x8
Calories 3906, Pro 235, Carbs 441, Fat 124

Today is gonna be Chest Day
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Old 08-18-18, 09:30 PM
  #642
 
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Join Date: Dec 2016
Likes: 88
Chest with a side of Arms.
Bike 10 mins
Machine calf raises 1x15, 1x12, 4x10
Seated calf raises 2x12, 3x8, 1x15
Standing cable crossover 1x15, 3x10
HS iso wide chest 1x15, 3x8, 1x15
Machine chest press 1x15, 3x8, 1x13
Pec Dec 3x10
HS iso incline press 3x10
SS: Handle pushdowns w/ ez bar cable curls 1x20/20, 1x15/15, 1x12/12, 1x10/10, 1x12/12, 1x1x15/15

Calories 3411, Pro 184, Carbs 431, Fat 86

Shoulders tomorrow after work.
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Old 08-19-18, 08:50 PM
  #643
 
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Likes: 88
Some Shoulders
Seated rear delt flyes 1x20, dropsets 3x10/10
Seated DB shoulder press 1x20, 3x10
Standing side laterals 1x20, dropsets 3x10/10
Seated Arnold press 3x10
SS: DB shrugs w/ rear delt flyes 3x10/10

Calories 3886, Pro 245, Carbs 414, Fat 123
No training tomorrow.
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Old 08-21-18, 08:36 PM
  #644
 
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Likes: 88
Back work!
Pullups (alternate wide & neutral) 8x8
Barbell row UH 4x12
DB low row 1x10/8/6/6 back n forth nonstop.
DB high row 3x12
DB shrugs 3x12

Calories 3310
Pro 242
Carbs 363
Fat 83
Weight 185
Legs tomorrow
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Old 08-22-18, 09:38 PM
  #645
 
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Likes: 88
Legs and Arms
Bike 10 mins
Machine calf raises 1x15, 1x12, 2x9, 3x5, dropset 1x5/4/4
Seated calf raises rest pause 1x15/8, 1x8/5, 1x10/6, 1x12/6
Hack squats rest pause 1x20/12, 1x15/10, 1x12/7, dropset 1x8/8/8
Single leg press 4x10
Lying single leg curls 4x10
SS: Smith Close grip press w/ seated DB curls 1x18/18, 1x15/15, 3x10/10
SS: Handle pushdowns w/ Ez bar cable curls 1x20/15, 1x15/10, 3x10/10

Calories 3993, Pro 232, Carbs 439, Fat 128
No training tomorrow.
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Old 08-25-18, 06:37 PM
  #646
 
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Likes: 88
No training the past 2 days so I hit Chest, Front and Side delts and got an Arm pump.

SS: Pec Dec w/ machine chest press 1x15/15, 3x10/10
Incline smith press 1x15, 1x10, 5x5, dropset 1x5/10/12
HS iso wide chest 4x10
Machine shoulder press 1x15, 3x10, 1x15
Seated DB side laterals 4x12
SS: Handle pushdowns w/ rope cable curls 1x20/20, 1x15/15, 1x12/10, 1x8/10, 1x10/10, 1x20/15

Back day tomorrow after work.
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Old 08-26-18, 09:03 PM
  #647
 
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Likes: 88
Back work tonight.
Pullups wide 5x8
Barbell row 1x12, 5x8
DB low row 5x8
DB shrugs 4x12
DB high rows 4x12

Standing calf raises after every set

Calories 3468, Pro 246, Carbs 363, Fat 97
No training tomorrow.



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Old 08-28-18, 08:57 PM
Push's Cycle Log
  #648
 
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Likes: 88
Chest work tonight.

Slight incline DB flyes 2x20, 3x12

Incline DB press 1x15, 5x10

Wide grip bench press 1x15, 3x10, dropset 1x10/10, rest pause 1x15/10

SS: Dips w/ Incline push-ups 3x10/10



Calories 3797

Pro 244

Carbs 411

Fat 112



Legs tomorrow.

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Old 08-29-18, 03:29 PM
  #649
 
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Join Date: Dec 2016
Likes: 88
Some work I put in today.
Bike 10 mins
Machine calf raises 1x15, 1x12, 3x8, 2x6, dropset 1x8/5
SS: Leg extensions w/ seated leg curls 3x12/12
Seated calf raises 1x15, 1x10, 5x8
Leg press 1x20, 1x15, 1x12, 3x10, dropset 1x15/15
SS: Handle pushdowns w/ Ez bar cable curls 1x20/20, 1x15/15, 3x10/10, 1x15/13
Machine shoulder press 1x15, 1x12, 3x8, 1x12

Just finished a Baconator, a Frosty and a side of peas. (1232 Calorie lunch)
Now I'm ready for a nap!
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Old 09-01-18, 05:24 PM
  #650
 
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Join Date: Dec 2016
Likes: 88
Thursday: No training.
Calories 3789, Pro 214, Carbs 404, Fat 127

Friday: No training.
Calories 4605, Pro 279, Carbs 502, Fat 153

Today: Back and some Arms
Bike 10 mins
SS: Pulldowns wide w/ rope face pulls 1x15/15, 4x10/10
SS: Pulldowns neutral w/ low cable row UH 4x8/8
SS: HS iso row w/ HS iso Standing shrugs 1x15/15, 3x8/8, 1x15/15
Reverse Pec Dec 4x12
SS: Rope pressdowns w/ seated DB curls 1x20/20, 1x15/15, 1x12/8, 1x10/8, 1x8/8, 1x8/8, 1x12/12, 1x15/15

Calories 3651, Pro 212, Carbs 456, Fat 91
No training tomorrow.
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