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Old 01-18-19, 12:28 PM
  #751
 
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Got some legs and arms in today.

Bike 10 mins
SS: Seated leg curls w/ machine calf raises 2x15/12-15, 2x12/10, 1x15/10
SS: Leg press w/ seated calf raises 2x20/15, 3x12/10, 1x20/15
SS: Rope pushdowns w/ cable curls 1x15/15, 3x10/10, 1x15/15
SS: Vbar pushdowns w/ rope cable hammer curls 1x15/15, 1x12/12, 2x9/9, 1x12/12, 1x11/15

Now food and rest. It would seem that this cold/sickness is not ready to leave me completely yet.


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Old 01-19-19, 01:00 PM
  #752
 
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Quote:
Originally Posted by AvidFisherman View Post
Looking very athletic bro.

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Thank you. Thatís a huge compliment.


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Old 01-19-19, 01:00 PM
  #753
 
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Chest and shoulders
Standing cable flyes 1x30, 2x20
Slight incline smith press 1x30, 2x21, 2x12, rp 1x9/5, 1x9/5, 1x7/4, 1x10/6
HS iso wide press 1x12, 2x8, ds 1x10/15
Pec Dec 1x12, 2x8, ds 1x9/10
Machine Shoulder press neutral 1x20, 3x8, ds 1x10/7
SS: Seated side laterals w/ heavy partials 1x20/8, 2x10/8, 1x17/8
Seated front raises 3x12




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Old 01-20-19, 02:27 PM
  #754
 
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Back day.
Reverse Pec Dec 1x20, 1x15, 1x12, 1x10, rp 1x15/8, 1x12/7
Pulldowns UH 1x15, 1x12, 1x10
Pulldowns neutral 1x10, 1x12, 1x15
HS iso row neutral 3x12
HS iso row wide 3x10, 1x15
HS standing shrugs 1x20, 3x10, rp 1x15/10/7



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Old 01-21-19, 02:52 PM
  #755
 
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Arms and legs pumped up.
Bike 10 mins
SS: Hack squats w/ seated calf raises 2x15/15, 2x10/12, 3x12/10
SS: Leg extensions w/ machine calf raises 1x15/15, 3x10/10
SS: Vbar pushdowns w/ seated DB curls 1x25/20, 1x20/15, 1x15/10, 1x12/8, 1x10/8, 1x12/10, 1x15/15
SS: Overhead rope extensions w/ rope hammer curls 1x15/15, 2x12/12, 1x20/15




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Old 01-22-19, 01:38 PM
  #756
 
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Chest and shoulders.
Pec Dec 3x15
Slight incline smith press 1x30, 1x21, 1x12, 1x8, rp 1x10/6, 1x9/4, 1x11/6, 1x15/10
HS iso incline press 1x20, 1x15, 1x9, ds 1x11/8
Pec Dec 1x12, 1x10, 1x8, 1x14
Machine shoulder press neutral 3x10, rp 1x12/8/6/4
Machine side laterals 1x25, 1x20, 1x15, rp 1x12/7, 1x15/8



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Old 01-23-19, 02:34 PM
  #757
 
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Back day.
Seated rope face pulls 4x15
Pulldowns wide 1x15, 1x12, 1x10, 3x8, rp 1x9/5
Cable low row neutral 4x10-12
SS: HS iso row wide w/ HS standing shrugs 1x15/15, 1x12/12, 3x8/10, 1x17/20
HS iso low row 1x20, 3x10, rp 1x15/8
Reverse Pec Dec 4x10-12
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Old 01-25-19, 07:28 PM
  #758
 
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Filled the arms with blood tonight after work.

Giant set: 6 rounds
Close grip press 15
Alt. DB curls 10
Standing calf raises 15
BW Dips 12
Hammer concentration curls 12
Standing calf raises 15



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Old 01-26-19, 12:36 AM
  #759
 
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I see you do seated face pulls. Do they work different muscles than standing?

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Old 01-26-19, 05:36 AM
  #760
 
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Quote:
Originally Posted by AvidFisherman View Post
I see you do seated face pulls. Do they work different muscles than standing?

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Nah, itís just a slightly different angle.


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Old 01-28-19, 05:28 PM
  #761
 
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Legs & Chest

Bike 10 mins
SS: Seated leg curls w/ machine calf raises 1x20/15, 3x12/8, 1x20/13
SS: Leg Press w/ seated calf raises 1x30/20, 3x15/10, 1x20/15
Standing cable flyes 3x15
Slight incline smith press 1x30, 1x21, 6x10, 1x15
HS iso incline press rp 1x20/9, 1x18/8, 1x15/7, 1x12/6
Pec Dec 1x15, 1x12, 1x10

Maybe shoulders tomorrow after work
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Old 01-29-19, 09:17 PM
  #762
 
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Some shoulder work tonight.
Seated Rear delt flyes 1x30, 2x20, 1x30
Seated DB shoulder press 1x25, 3x15, 1x25
Seated side laterals rp 1x20/12, 1x17/10, 1x17/10, 1x15/8
Seated front raises 3x12
Upright rows 3x12

Back Day tomorrow.
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Old 01-30-19, 12:54 PM
  #763
 
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Back day.
Rope face pulls 4x15
Pulldowns wide 2x15, 3x12
Cable low row neutral 4x12
HS iso low row 3x12, 1x15
HS iso row neutral 3x10, 1x20
HS standing shrugs 4x20



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Old 01-31-19, 09:54 AM
  #764
 
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Gotta work late tonight so that means early arm pump.
SS: DB drag curls w/ Tricep kickbacks 2x20/20, 2x15/15, 2x10/10
SS: DB skull crushers w/ Standing Alt. DB Curls 1x20/15, 1x17/12, 1x15/10
SS: DB overhead extensions w/ DB concentration curls 3x12/15



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Old 02-02-19, 01:13 PM
  #765
 
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Some legs and a little chest work.
Bike 10 mins
SS: Leg extension w/ seated calf raises 1x20/20, 1x18/16, 1x14/15, 3x12/14
SS: Hack squats w/ machine calf raises 1x20/12, 1x15/12, 3x10/12
Standing cable crossovers 3x15
Slight incline smith press 2x21, 2x12, 3x10, rp 1x12/5, 1x14/8
SS: Machine chest press neutral w/ Pec Dec 4x10/8



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Old 02-04-19, 07:08 PM
  #766
 
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Back and Shoulders

Seated Rope Face pulls 3x15, 3x10
Pulldowns neutral 1x15, 1x12, 1x10, 2x8, ds 1x9/7
Cable row wide 3x10, rp 1x15/7/5
HS iso low row 3x10, ds 1x10/10
SS: HS iso row wide w/ HS Standing shrugs 1x20/15, 3x8/10, 1x13/12
Reverse Pec Dec 1x15, 1x12, 3x8, 1x15
Machine Shoulder Press 1x20, 2x15, 2x12, rp 1x10/7/5, ds 1x9/8
Seated side laterals 1x20, 3x10, 1x20
Seated front raises 3x10

Maybe some arms after work tomorrow.
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Old 02-04-19, 07:12 PM
  #767
 
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Last Week's Average
Calories 3569
Pro 221, Carbs 375, Fat 117
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Old 02-06-19, 06:02 PM
  #768
 
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Some Chest and some arms.
Standing cable crossover 4x15
HS iso wide chest 1x15, 1x12, 3x10, ds 1x10/12, 1x15/10
HS iso incline press 1x20, 4x8, 1x20
Pec Dec 1x12, 1x10, 3x8
SS: Vbar pushdowns w/ wide cable curls 1x20/20, 1x15/15, 4x10/8
SS: overhead rope extensions w/ rope hammer curls 3x10/10, 1x25/20
Concentration curls 1x15, 3x10

Maybe some leg work and something else tomorrow.


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Old 02-07-19, 08:17 PM
  #769
 
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Plan was legs but life got in the way and I couldnít get to the gym. So I did some back work at the house.

SS: Pull-ups wide w/ rear delt flyes 4x9/12
Barbell rows 4x15
DB low row 3x10
DB high row 3x12
SS: upright row w/ DB Shrugs 3x10/12

Standing calf raises after every set.


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Old 02-10-19, 01:42 PM
  #770
 
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Shoulders, Arms, and some Calves

Reverse Pec Dec 3x15, 2x12, ds 1x12/10/8/8
Machine shoulder press neutral 2x15, 3x10, rp 1x13/7
Machine side laterals 5x20
Seated front raises 1x20, 2x12, rp 1x15/8
Machine calf raises 1x15, 1x10, 4x5-6, ds 1x4/4/5
Seated calf raises rp 1x8/5/4, 1x8/4/4, 1x12/5, 1x12/8
SS: Vbar pushdowns w/ cable curls 1x20/20, 3x12/12
SS: Overhead rope extensions w/ seated DB curls 1x15/15, 1x12/12, 3x9/9


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Old 02-12-19, 08:21 PM
  #771
 
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Fast Paced intense Chest session tonight.
SS: Push-ups w/ Slight Incline DB flyes 4x12/12
Wide grip bench press 1x25, 1x15, 1x12, 1x10, rp 1x8/5, 1x6/3, ds 1x6/10
Incline DB press rp 1x15/9, 1x15/6, 1x15/5
Dips 3x12
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Old 02-15-19, 12:42 PM
  #772
 
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Yesterday, Arms
SS: DB drag curls w/ DB kickback 1x20/20, 2x15/15, 1x20/20
SS: DB Skullcrushers w/ Standing Hammer Curls 1x15/10, 1x12/10, 1x12/12, 1x15/13
SS: Dips w/ Concentration curls 3x15/10


Today, Some legs, some slab work...
Bike 10 mins
SS: Seated leg curls w/ machine calf raises 1x20/15, 1x18/12, 1x18/10, 1x13/9 nonstop
SS: Leg press w/ seated calf raises 1x25/15, 4x20/10
Pulldowns wide 2x15, 2x10, rp 1x11/5, ds 1x7/7/7
Seated cable row neutral 3x10, rp 1x10/5, ds 1x8/8
SS: HS standing shrugs w/ HS iso row wide 1x10/10, 3x8/8, 1x20/15 nonstop



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Old Yesterday, 08:05 PM
  #773
 
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Shoulder Pump Saturday
Seated rear delt flyes 2x20, 3x15
Seated side laterals ds 1x20/15, 2x15/10/10, 1x17/12
Seated DB shoulder press rp 1x18/10, 1x12/8, 1x11/7, 1x15/8
Seated front raises w/ upright rows 3x10/12
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