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Legs after work yesterday.
Bike 7 mins
Lying leg curls 2x20, 4x12
(15 Single leg standing calf raise after each set)
Bulgarian split squats 6x15
SS: goblet sumo squats w/ leg extensions 4x10/10
SS: Seated calf raises w/ incline close push-ups 5x15/15
Yesterday's Macros
Calories 3208
Pro 279
Carbs 262
Fat 82
Back Day today.
Pic is last night preworkout.
Bike 7 mins
Lying leg curls 2x20, 4x12
(15 Single leg standing calf raise after each set)
Bulgarian split squats 6x15
SS: goblet sumo squats w/ leg extensions 4x10/10
SS: Seated calf raises w/ incline close push-ups 5x15/15
Yesterday's Macros
Calories 3208
Pro 279
Carbs 262
Fat 82
Back Day today.
Pic is last night preworkout.
Attachments
Back with a side of biceps.
SS: HS standing shrugs w/ HS iso row 1x20/20, 1x20/15, 1x15/12, 1x12/10, 3x10/8
1 arm HS iso row neutral 3x10
Pulldowns neutral 1x15, 3x10
Cable low row underhand 1x12, 3x8
Face pulls 1x15, 3x10
Assisted pullups wide 3x10
Cable rope hammer curls 1x20, 3x15, dropset 1x10/10/9
Machine preacher curls 1x20, 3x8, dropset 1x12/10
Calories 2765
Pro 261
Carbs 221
Fat 66
No training tomorrow.
SS: HS standing shrugs w/ HS iso row 1x20/20, 1x20/15, 1x15/12, 1x12/10, 3x10/8
1 arm HS iso row neutral 3x10
Pulldowns neutral 1x15, 3x10
Cable low row underhand 1x12, 3x8
Face pulls 1x15, 3x10
Assisted pullups wide 3x10
Cable rope hammer curls 1x20, 3x15, dropset 1x10/10/9
Machine preacher curls 1x20, 3x8, dropset 1x12/10
Calories 2765
Pro 261
Carbs 221
Fat 66
No training tomorrow.
Chest session done.
Slight incline DB flyes 4x15
Flat bench press 3x12, 4x8, rp 1x6/2
Wide grip bench press 4x8, 1x18
Incline DB press 4x8-10, 1x12
Ab Work after each set.
Calories 2959
Pro 284
Carbs 234
Fat 74
Legs tomorrow a.m.
Slight incline DB flyes 4x15
Flat bench press 3x12, 4x8, rp 1x6/2
Wide grip bench press 4x8, 1x18
Incline DB press 4x8-10, 1x12
Ab Work after each set.
Calories 2959
Pro 284
Carbs 234
Fat 74
Legs tomorrow a.m.
Legs and Shoulders today.
Bike 7mins
Seated leg curls 2x20, 3x10
Leg extensions 1x20, 1x15, 1x13, 1x11, 1x10
Leg press 1x20, 1x20, 1x15, 3x12, dropset 1x12/15
Hack squat 1x20, 3x12, 1x20
SS: Seated calf raises w/ HS standing shrugs 1x20/20, 1x15/15, 1x12/12, 4x10/10
Machine rear delt flyes 1x15, 3x10
Machine shoulder press 1x15, 3x10
Machine side laterals 1x17, 3x12
Calories 2862
Pro 278
Carbs 240
Fat 71
Weight was 166 this morning.
Arms tomorrow before work also a refeed day.
Bike 7mins
Seated leg curls 2x20, 3x10
Leg extensions 1x20, 1x15, 1x13, 1x11, 1x10
Leg press 1x20, 1x20, 1x15, 3x12, dropset 1x12/15
Hack squat 1x20, 3x12, 1x20
SS: Seated calf raises w/ HS standing shrugs 1x20/20, 1x15/15, 1x12/12, 4x10/10
Machine rear delt flyes 1x15, 3x10
Machine shoulder press 1x15, 3x10
Machine side laterals 1x17, 3x12
Calories 2862
Pro 278
Carbs 240
Fat 71
Weight was 166 this morning.
Arms tomorrow before work also a refeed day.
Got a quick arm day pump before work yesterday.
SS: DB drag curls w/ DB tricep kickback 2x20, 1x17/15, 1x15/15, 1x15/15
SS: close grip press w/ standing hammer curls 1x20/20, 1x15/14, 3x10/10
SS: DB skullcrushers w/ concentration curls 3x15/10-12
Yesterday was a refeed day sooo I ate all the carbs!
Calories 3856
Pro 320
Carbs 425
Fat 80
Weight 169.8 this a.m.
Today was a rest day.
Today's macros:
Calories 2927
Pro 271
Carbs 227
Fat 77
Tomorrow is legs after work.
SS: DB drag curls w/ DB tricep kickback 2x20, 1x17/15, 1x15/15, 1x15/15
SS: close grip press w/ standing hammer curls 1x20/20, 1x15/14, 3x10/10
SS: DB skullcrushers w/ concentration curls 3x15/10-12
Yesterday was a refeed day sooo I ate all the carbs!
Calories 3856
Pro 320
Carbs 425
Fat 80
Weight 169.8 this a.m.
Today was a rest day.
Today's macros:
Calories 2927
Pro 271
Carbs 227
Fat 77
Tomorrow is legs after work.
Leg Day after work tonight.
Bike 7 mins
SS: lying leg curls w/ leg extensions 1x20/20, 2x15/15, 2x12/12, 5x10/10
(15 Standing BW single leg calf raises after each set)
SS: Goblet squat w/ DB stiff leg deads 4x12/8
(20 Standing double leg calf raises after each set)
SS: Bulgarian split squats w/ BW dips 4x15/15
SS: Seated calf raises w/ incline close pushups 4x15/15
Calories 3145
Pro 284
Carbs 204
Fat 86
Back day tomorrow.
Bike 7 mins
SS: lying leg curls w/ leg extensions 1x20/20, 2x15/15, 2x12/12, 5x10/10
(15 Standing BW single leg calf raises after each set)
SS: Goblet squat w/ DB stiff leg deads 4x12/8
(20 Standing double leg calf raises after each set)
SS: Bulgarian split squats w/ BW dips 4x15/15
SS: Seated calf raises w/ incline close pushups 4x15/15
Calories 3145
Pro 284
Carbs 204
Fat 86
Back day tomorrow.
Back Day with a little bicep work.
SS: HS Seated iso row wide w/ HS standing shrugs 3x15/15
SS: HS Seated iso row neutral w/ HS standing shrugs 1x12/10, 3x10/10
1 arm HS iso low row 2x10, 3x8, 4x6 (nonstop)
Cable low row underhand 3x12
Pulldowns neutral 1x12, 1x10, 4x8
Incline Alt DB curls rp 1x15/8, 1x10/6, 3x8/5, 1x11/8
Machine hammer preachers 1x20, 1x15, 2x12, rp 1x10/5, 1x13/7, 1x13/6
Calories 2735
Pro 254
Carbs 199
Fat 79
Shoulders tomorrow after work.
SS: HS Seated iso row wide w/ HS standing shrugs 3x15/15
SS: HS Seated iso row neutral w/ HS standing shrugs 1x12/10, 3x10/10
1 arm HS iso low row 2x10, 3x8, 4x6 (nonstop)
Cable low row underhand 3x12
Pulldowns neutral 1x12, 1x10, 4x8
Incline Alt DB curls rp 1x15/8, 1x10/6, 3x8/5, 1x11/8
Machine hammer preachers 1x20, 1x15, 2x12, rp 1x10/5, 1x13/7, 1x13/6
Calories 2735
Pro 254
Carbs 199
Fat 79
Shoulders tomorrow after work.
Shoulders tonight.
Seated rear delt flyes 1x25, 3x15
Standing side laterals 1x20, 3x12
Seated DB shoulder press 1x20, 3x8
Seated front raises 1x18, 3x10
Bent over rear delt flyes 3x12
Ab Work after each set.
Calories 3028
Pro 328
Carbs 212
Fat 72
Chest in the a.m.
Seated rear delt flyes 1x25, 3x15
Standing side laterals 1x20, 3x12
Seated DB shoulder press 1x20, 3x8
Seated front raises 1x18, 3x10
Bent over rear delt flyes 3x12
Ab Work after each set.
Calories 3028
Pro 328
Carbs 212
Fat 72
Chest in the a.m.
Chest with a side of triceps.
Standing cable flyes 1x20, 1x15, 2x10
Machine chest press 1x15, 1x12, 1x10, 4x8
HS iso incline press 1x12, 3x8, dropset 1x9/8
Pec dec 4x10
SS: HS iso wide chest w/ incline cable flyes 3x12/10
Smith close grip press 3x10, rp 1x10/5/4
Pushdowns vbar 1x15, 3x11-12, dropset 1x10/8
Calories 2791
Pro 313
Carbs 192
Fat 76
No Training tomorrow.
Low Carb, Low Fat, Deep Dish Pizza
Standing cable flyes 1x20, 1x15, 2x10
Machine chest press 1x15, 1x12, 1x10, 4x8
HS iso incline press 1x12, 3x8, dropset 1x9/8
Pec dec 4x10
SS: HS iso wide chest w/ incline cable flyes 3x12/10
Smith close grip press 3x10, rp 1x10/5/4
Pushdowns vbar 1x15, 3x11-12, dropset 1x10/8
Calories 2791
Pro 313
Carbs 192
Fat 76
No Training tomorrow.
Low Carb, Low Fat, Deep Dish Pizza
Got to the gym for a Leg Session after work today.
Bike 7 mins
SS: seated leg curls w/ leg extensions 1x20/20, 3x12/12, 1x17/17
Leg press 2x20, 2x20, rest pause 1x15/8, 1x15/7, 1x15/5, 1x14/6, 1x14/5, 1x35
Hack squats 4x10
Machine calf raises 1x15, 2x12, 2x10, rp 1x12/7, 1x10/6
Calories 3000
Pro 280
Carbs 207
Fat 90
Back day tomorrow after work.
Bike 7 mins
SS: seated leg curls w/ leg extensions 1x20/20, 3x12/12, 1x17/17
Leg press 2x20, 2x20, rest pause 1x15/8, 1x15/7, 1x15/5, 1x14/6, 1x14/5, 1x35
Hack squats 4x10
Machine calf raises 1x15, 2x12, 2x10, rp 1x12/7, 1x10/6
Calories 3000
Pro 280
Carbs 207
Fat 90
Back day tomorrow after work.
Back session after work tonight.
BW pullups wide 3x12, 6x10
SS: Barbell shrugs w/ Rear delt flyes 2x15/15, 3x12/10
Plate high row 4x10
1 arm DB low row 4x10, 1x16
SS: DB shrugs w/ DB upright row 3x12/10
Ab Work after each set
Calories 3002
Pro 326
Carbs 195
Fat 74
Arms after work tomorrow.
BW pullups wide 3x12, 6x10
SS: Barbell shrugs w/ Rear delt flyes 2x15/15, 3x12/10
Plate high row 4x10
1 arm DB low row 4x10, 1x16
SS: DB shrugs w/ DB upright row 3x12/10
Ab Work after each set
Calories 3002
Pro 326
Carbs 195
Fat 74
Arms after work tomorrow.
No training yesterday.
Yesterday's macros:
Calories 2850
Pro 329
Carbs 164
Fat 77
Today I got some Chest and Arms in.
Standing cable crossover 1x20, 1x15, 3x12
Incline DB press (work up sets 4x8) 3x8, 3x5, 2x12
SS: HS iso incline press w/ seated calf raises 4x10/15, 3x15/20
SS: machine dips w/ machine preacher curls 1x15/15, 1x12/12, 4x8/10
SS: Handle push down w/ cable rope hammer curls 1x15/15, 1x12/12, 4x10/10
Weight was 168 this a.m.
Today macros will be through the roof.
Yesterday's macros:
Calories 2850
Pro 329
Carbs 164
Fat 77
Today I got some Chest and Arms in.
Standing cable crossover 1x20, 1x15, 3x12
Incline DB press (work up sets 4x8) 3x8, 3x5, 2x12
SS: HS iso incline press w/ seated calf raises 4x10/15, 3x15/20
SS: machine dips w/ machine preacher curls 1x15/15, 1x12/12, 4x8/10
SS: Handle push down w/ cable rope hammer curls 1x15/15, 1x12/12, 4x10/10
Weight was 168 this a.m.
Today macros will be through the roof.
Yesterday was no training.
Macros for yesterday:
Calories 2654
Pro 292
Carbs 192
Fat 71
Today I got a shoulder session after work.
Giant set:
Seated rear delt flyes
Seated DB shoulder press
Standing side laterals
Standing DB shrugs
DB Upright rows
1x20 each
1x15 each
1x12 each
3x10 each
Ab Work after each set.
Calories 2980
Pro 330
Carbs 205
Fat 71
Leg Day tomorrow.
Macros for yesterday:
Calories 2654
Pro 292
Carbs 192
Fat 71
Today I got a shoulder session after work.
Giant set:
Seated rear delt flyes
Seated DB shoulder press
Standing side laterals
Standing DB shrugs
DB Upright rows
1x20 each
1x15 each
1x12 each
3x10 each
Ab Work after each set.
Calories 2980
Pro 330
Carbs 205
Fat 71
Leg Day tomorrow.
Legs and triceps.
Bike 7 mins
Lying leg curls 2x20, 1x15, 4x12
SS: leg extensions w/ machine calf raises 1x15/13, 1x12/11, 1x11/12, 3x10/10
Leg press 1x20, 1x20, 1x15, 1x15, 3x10, 1x20
Hack squat 4x10
SS: Seated calf raises w/ tricep pushdowns neutral 1x15/25, 1x13/20, 4x10/10
SS: Seated calf raises w/ smith close grip press 4x8/12
Machine dips 1x15, 3x10
Calories 3008
Pro 335
Carbs 203
Fat 78
Back Day tomorrow.
Bike 7 mins
Lying leg curls 2x20, 1x15, 4x12
SS: leg extensions w/ machine calf raises 1x15/13, 1x12/11, 1x11/12, 3x10/10
Leg press 1x20, 1x20, 1x15, 1x15, 3x10, 1x20
Hack squat 4x10
SS: Seated calf raises w/ tricep pushdowns neutral 1x15/25, 1x13/20, 4x10/10
SS: Seated calf raises w/ smith close grip press 4x8/12
Machine dips 1x15, 3x10
Calories 3008
Pro 335
Carbs 203
Fat 78
Back Day tomorrow.
Back and Biceps
SS: HS Seated iso row wide w/ HS standing shrugs 1x15/15, 1x15/15, 3x10/10
SS: HS Seated iso row neutral w/ HS standing shrugs 3x10/10, 1x15/15
1 arm HS iso low row 2x12, 3x10, 4x6 (nonstop)
Machine pulldowns wide 1x14, 3x9, 1x12
Cable pulldowns neutral 3x12, dropset 1x6/8/8
Rope face pulls 3x12
Machine rear delt flyes 3x10
Incline DB curls 1x12, 1x10, 3x8, rp 1x10/5
Machine preacher curls 1x15, 3x10, dropset 1x14/8
Calories 2908
Pro 319
Carbs 193
Fat 71
Rest Day tomorrow.
SS: HS Seated iso row wide w/ HS standing shrugs 1x15/15, 1x15/15, 3x10/10
SS: HS Seated iso row neutral w/ HS standing shrugs 3x10/10, 1x15/15
1 arm HS iso low row 2x12, 3x10, 4x6 (nonstop)
Machine pulldowns wide 1x14, 3x9, 1x12
Cable pulldowns neutral 3x12, dropset 1x6/8/8
Rope face pulls 3x12
Machine rear delt flyes 3x10
Incline DB curls 1x12, 1x10, 3x8, rp 1x10/5
Machine preacher curls 1x15, 3x10, dropset 1x14/8
Calories 2908
Pro 319
Carbs 193
Fat 71
Rest Day tomorrow.
Friday no training.
Macros: Calories 3049, Pro 339, Carbs 173, Fat 84
Saturday no training.
Macros: Calories 3045, Pro 308, Carbs 168, Fat 74 (tequila=empty calories)
Today was leg day and I had to make up for yesterday's missed chest session.
Bike 7 mins
SS: seated leg curls w/ leg extensions 1x20/20, 1x15/15, 3x10/10
Hack squats 2x15, 2x12, 4x10, dropset 1x12/9
Leg press 1x15, 1x12, 4x10
Seated calf raises 2x15, 4x12
Machine calf raises 4x10
Standing cable crossover 1x20, 1x15, 1x12, dropset 1x12/10
Machine chest press 1x15, 1x12, 4x8, dropset 1x10/9
HS iso incline press rp 1x15/8, 1x13/7, 1x12/7
Pec dec 4x10
Weight was 168.8 this a.m.
Tomorrow is Back Day after work.
Pics are yesterday no pump, and my kid's birthday cake.
Macros: Calories 3049, Pro 339, Carbs 173, Fat 84
Saturday no training.
Macros: Calories 3045, Pro 308, Carbs 168, Fat 74 (tequila=empty calories)
Today was leg day and I had to make up for yesterday's missed chest session.
Bike 7 mins
SS: seated leg curls w/ leg extensions 1x20/20, 1x15/15, 3x10/10
Hack squats 2x15, 2x12, 4x10, dropset 1x12/9
Leg press 1x15, 1x12, 4x10
Seated calf raises 2x15, 4x12
Machine calf raises 4x10
Standing cable crossover 1x20, 1x15, 1x12, dropset 1x12/10
Machine chest press 1x15, 1x12, 4x8, dropset 1x10/9
HS iso incline press rp 1x15/8, 1x13/7, 1x12/7
Pec dec 4x10
Weight was 168.8 this a.m.
Tomorrow is Back Day after work.
Pics are yesterday no pump, and my kid's birthday cake.
Attachments
Yesterday was Back day after work.
BW Pullups wide 3x15
BW pullups underhand 6x8
Bent row underhand 1x13, 5x8, rp 1x11/6
1 arm DB high row 3x8, 2x12
SS: Barbell shrugs w/ bent rear delt flyes 1x15/15, 4x10/10
Ab Work after each set.
Yesterday's macros:
Calories 2648
Pro 297
Carbs 179
Fat 66
Today was Arm Day after work.
SS: DB drag curls w/ tricep kickback 1x20/20, 3x12/12 (15 Standing BW calf raises after each set)
SS: incline DB curls w/ weighted dips 1x15/15, 3x10/10 (10 Standing BW single leg calf raises after each set)
SS: Close grip press w/ standing hammer curls 3x12/10, 1x18/18 (15 Seated DB calf raises after each set)
Calories 2963
Pro 293
Carbs 213
Fat 85
Tomorrow is Shoulders
BW Pullups wide 3x15
BW pullups underhand 6x8
Bent row underhand 1x13, 5x8, rp 1x11/6
1 arm DB high row 3x8, 2x12
SS: Barbell shrugs w/ bent rear delt flyes 1x15/15, 4x10/10
Ab Work after each set.
Yesterday's macros:
Calories 2648
Pro 297
Carbs 179
Fat 66
Today was Arm Day after work.
SS: DB drag curls w/ tricep kickback 1x20/20, 3x12/12 (15 Standing BW calf raises after each set)
SS: incline DB curls w/ weighted dips 1x15/15, 3x10/10 (10 Standing BW single leg calf raises after each set)
SS: Close grip press w/ standing hammer curls 3x12/10, 1x18/18 (15 Seated DB calf raises after each set)
Calories 2963
Pro 293
Carbs 213
Fat 85
Tomorrow is Shoulders
Shoulder day after work.
Seated rear delt flyes 2x25, 3x15
Arnold press 1x12, 4x8
Seated heavy partial laterals 6x8
SS: DB shrugs w/ bent rear delt flyes 4x10/10, 1x20/20
Standing side laterals 6x6 (muscle rounds)
Ab Work after each set.
Calories 2869
Pro 331
Carbs 192
Fat 68
Leg Day tomorrow after work.
Seated rear delt flyes 2x25, 3x15
Arnold press 1x12, 4x8
Seated heavy partial laterals 6x8
SS: DB shrugs w/ bent rear delt flyes 4x10/10, 1x20/20
Standing side laterals 6x6 (muscle rounds)
Ab Work after each set.
Calories 2869
Pro 331
Carbs 192
Fat 68
Leg Day tomorrow after work.
Leg day after work.
Bike 7 mins
Lying leg curls 4x20
Squats 2x20, 2x12, 5x10, 1x20
Leg extensions 1x15, 3x10, muscle rounds 4x6
SS: Seated calf raises w/ standing BW calf raises 4x15/10
Calories 2638
Pro 313
Carbs 178
Fat 57
Weight was 170 this a.m.
Chest tomorrow after work.
Bike 7 mins
Lying leg curls 4x20
Squats 2x20, 2x12, 5x10, 1x20
Leg extensions 1x15, 3x10, muscle rounds 4x6
SS: Seated calf raises w/ standing BW calf raises 4x15/10
Calories 2638
Pro 313
Carbs 178
Fat 57
Weight was 170 this a.m.
Chest tomorrow after work.
Chest work last night.
Slight incline DB flyes 1x20, 1x15, 2x12
Bench press 1x15, 1x12, 4x8, 1x7, rp 1x7/3
Wide grip bench press rp 1x12/6, ds 1x11/9, rp 1x14/6, ds 1x11/14
Incline DB press 3x8, 1x15
Ab work after each set
Yesterday's Macros:
Calories 2619
Pro 328
Carbs 148
Fat 66
Back session after work tonight.
BW pullups wide 1x12, 4x10
DB low row 1x15, 3x10, rp 1x10/6
BW pullups UH 4x8
Barbell row UH 4x10
Giant set:
Barbell Shrug, rear delt flyes, DB shrugs 1x15 each, 3x10 each, 1x20 each
Calories 2759
Pro 332
Carbs 168
Fat 74
Legs tomorrow.
Slight incline DB flyes 1x20, 1x15, 2x12
Bench press 1x15, 1x12, 4x8, 1x7, rp 1x7/3
Wide grip bench press rp 1x12/6, ds 1x11/9, rp 1x14/6, ds 1x11/14
Incline DB press 3x8, 1x15
Ab work after each set
Yesterday's Macros:
Calories 2619
Pro 328
Carbs 148
Fat 66
Back session after work tonight.
BW pullups wide 1x12, 4x10
DB low row 1x15, 3x10, rp 1x10/6
BW pullups UH 4x8
Barbell row UH 4x10
Giant set:
Barbell Shrug, rear delt flyes, DB shrugs 1x15 each, 3x10 each, 1x20 each
Calories 2759
Pro 332
Carbs 168
Fat 74
Legs tomorrow.
Leg Day with a side of Arms
Bike 7 mins
Seated leg curls 1x20, 1x15, 4x12
Leg press 1x25, 1x20, 1x15, 4x10, ds 1x15/10/15
Hack squat 4x10, muscle rounds 4x6
Seated calf raises rp 1x15/7, 1x10/6, 1x10/7, 1x11/5, ds 1x10/8/7
SS: Smith close grip press w/ rope pushdowns 5x10/10
SS: Seated alt DB curls w/ rope hammer curls 5x10/15
Calories 2407
Pro 250
Carbs 187
Fat 47
No training tomorrow.
Bike 7 mins
Seated leg curls 1x20, 1x15, 4x12
Leg press 1x25, 1x20, 1x15, 4x10, ds 1x15/10/15
Hack squat 4x10, muscle rounds 4x6
Seated calf raises rp 1x15/7, 1x10/6, 1x10/7, 1x11/5, ds 1x10/8/7
SS: Smith close grip press w/ rope pushdowns 5x10/10
SS: Seated alt DB curls w/ rope hammer curls 5x10/15
Calories 2407
Pro 250
Carbs 187
Fat 47
No training tomorrow.
Some shoulder work tonight.
Seated rear delt flyes 2x20, 3x12
Seated Arnold press 1x15, 5x8
SS: Seated heavy partial laterals w/ seated side laterals 6x8/10
SS: slight incline DB press w/ DB skullcrushers 5x10/10
DB shrugs 3x20
Ab Work after each set.
Calories 2509
Pro 309
Carbs 168
Fat 67
Legs tomorrow.
Seated rear delt flyes 2x20, 3x12
Seated Arnold press 1x15, 5x8
SS: Seated heavy partial laterals w/ seated side laterals 6x8/10
SS: slight incline DB press w/ DB skullcrushers 5x10/10
DB shrugs 3x20
Ab Work after each set.
Calories 2509
Pro 309
Carbs 168
Fat 67
Legs tomorrow.
Leg Day.
Bike 7 mins
Lying leg curls 1x35, 1x20, 1x15, 1x12, 1x9, dropset 1x10/8
Hack squats 1x20, 1x12, 1x10, 4x8, 1x15
SS: Leg press w/ seated calf raises 1x20/20, 1x20/11, 2x10/10, 1x15/10, 1x25/18
SS: Machine calf raises w/ leg extensions 1x15/18, 1x16/12, 1x14/10, 1x14/11
Machine preacher curls 1x25, 1x15, 1x12, 3x10
Today was a refeed day.
Calories 3657
Pro 279
Carbs 397
Fat 87
Tomorrow is back day after work.
Bike 7 mins
Lying leg curls 1x35, 1x20, 1x15, 1x12, 1x9, dropset 1x10/8
Hack squats 1x20, 1x12, 1x10, 4x8, 1x15
SS: Leg press w/ seated calf raises 1x20/20, 1x20/11, 2x10/10, 1x15/10, 1x25/18
SS: Machine calf raises w/ leg extensions 1x15/18, 1x16/12, 1x14/10, 1x14/11
Machine preacher curls 1x25, 1x15, 1x12, 3x10
Today was a refeed day.
Calories 3657
Pro 279
Carbs 397
Fat 87
Tomorrow is back day after work.
Back session after work.
BW pullups wide 4x12
Barbell row 1x15, 6x8
BW pullups UH 5x8
DB low row 3x10 nonstop, 3x8 nonstop
Barbell Shrugs 1x15, 5x10, dropset 1x10/12
SS: DB upright rows w/ bent rear delt flyes 3x15/12
Calories 2952
Pro 326
Carbs 201
Fat 80
Weight 169.6 this a.m.
Tomorrow is Chest day.
BW pullups wide 4x12
Barbell row 1x15, 6x8
BW pullups UH 5x8
DB low row 3x10 nonstop, 3x8 nonstop
Barbell Shrugs 1x15, 5x10, dropset 1x10/12
SS: DB upright rows w/ bent rear delt flyes 3x15/12
Calories 2952
Pro 326
Carbs 201
Fat 80
Weight 169.6 this a.m.
Tomorrow is Chest day.
Chest session after work.
Slight incline DB flyes 1x20, 1x15, 2x12
Flat bench 2x15, 1x12, 1x10, 5x5, 3x3, 1x9, 1x9, 1x9
Wide grip bench press 3x8
Slight Incline DB press 3x9
Incline DB press 3x12
Calf work after each set
Calories 2844
Pro 320
Carbs 181
Fat 75
Arms after work tomorrow.
Slight incline DB flyes 1x20, 1x15, 2x12
Flat bench 2x15, 1x12, 1x10, 5x5, 3x3, 1x9, 1x9, 1x9
Wide grip bench press 3x8
Slight Incline DB press 3x9
Incline DB press 3x12
Calf work after each set
Calories 2844
Pro 320
Carbs 181
Fat 75
Arms after work tomorrow.
Arm session after work last night.
SS: DB drag curls w/ tricep kickback 3x20
SS: Incline alt DB Curls w/ DB overhead extensions 1x15/15, 1x12/12, 3x10/10
SS: Close grip press w/ Standing hammer curls 1x12/12, 3x10/10
SS: EZ bar Preacher Curls w/ BW dips 4x10/12 nonstop
Ab Work after each set.
Calories 2745
Pro 309
Carbs 179
Fat 75
Legs this morning
Weight 169.4 yesterday.
SS: DB drag curls w/ tricep kickback 3x20
SS: Incline alt DB Curls w/ DB overhead extensions 1x15/15, 1x12/12, 3x10/10
SS: Close grip press w/ Standing hammer curls 1x12/12, 3x10/10
SS: EZ bar Preacher Curls w/ BW dips 4x10/12 nonstop
Ab Work after each set.
Calories 2745
Pro 309
Carbs 179
Fat 75
Legs this morning
Weight 169.4 yesterday.
