walk back

Monday 6pm: Upper Body Power Day/Abs
Pendlay rows: warmup 135x8, 225x3x5
Weighted Pull ups: bw+45#x3x6
Rack chins: 45#dbx3x8
Flat BB bench: 135x8 warmup, 225x5, 275x3, 295x1
Weighted dips: bw+60#x3x8
Seated smith machine shoulder presses: 155x 6, 6, 5
Standing cambered curls: 95x3x8
Skull crushers: 95x3x8

10 mins, ab wheel work

Tuesday 430pm: Lower Body Power Day
Squats: warmup 135x8, 225x5, 295x3, 315x1
Hack Squats: 245x2x6
Deadlifts: warmup 225x8, 315x5, 365x3, 385x1
Stiff legged deadlifts: 245x2x6
Leg extensions: 215x3x8 (up 5# from last week)
Lying leg curls: 175x3x8 (up 5# from last week)
Standing calf raise: 245x3x8
Seated calf raise: 180x3x8

Wednesday 6pm: Cardio
30 mins, interval sprints on treadmill

i missed my thurs night lift, had to go check out a potential house i may be trying to buy.

Friday 530am: Lower Body Hypertrophy Day/Abs
Squats: 135x8 warmup, 225x6x5
Hack squats: 205x3x8
Romanian deadlifts: 205x3x8
Leg presses: 320x2x15
Leg extensions: 180x3x12
Lying leg curls: 150x3x12
Donkey calf raises: 340x3x8 (went up 20#)
Seated calf raises: 170x3x8 (went up 10#)

10 mins ab work on ball

man, reading these make me miss the days when i could hit the gym this often. But I think I'm about to join one down here near work so I can go during dinner time and come back to work if I need to. Do you usually go in the morning?

i only go in the morn here and there. i prefer to go in afternoons when possible but w the kid and other commitments it's sometimes easier to do it while everyone else is sleeping.

ended up getting home from work fri night and going for a nice run outside....

Friday 5pm: Cardio
5 miles, ~46 mins



played golf sat morn at 8am and walked the course, when we wrapped up 18 my legs were shot between legs fri morn, the run fri afternoon and walking for 4 hours sat morn.

Saturday 4pm: Chest and Arms Hypertrophy Day
Flat BB press: warmup 135x8, 225x6x5
Incline BB press: 185x 8, 7, 7
Decline BB press: 185x3x10
Machine flies: 190x3x10
Preacher curls: 75x3x12
Dumbbell concentration curls: 35#dbx3x10
Spider curls against an incline bench: 75x3x8
Skull crushers: 75x3x12
Cable pressdowns with rope attachment: 45x 10, 10, 9
Cable kickbacks: 20x3x10



Sunday: off
much needed



Monday 5pm: Upper Body Power Day/Abs
Pendlay rows: warmup 135x8, 225x3x5
Weighted Pull ups: bw+45#x3x6
Rack chins: 45#dbx3x8
Flat DB bench: 100#dbsx5, 105#dbsx4, 110#dbsx3
Weighted dips: bw+60#x3x8
Seated smith machine shoulder presses: 155x3x6
Preacher curls: 95x3x7
Skull crushers: 95x3x8
10 mins, ab wheel work

Tuesday 5pm: Lower Body Power Day
Squats: warmup 135x8, 225x5, 295x3, 315x1 (i think i'm gonna go for 2 reps on last set next week, getting there)
Hack Squats: 245x2x6 (may add a little weight to these next week)
Deadlifts: warmup 225x8, 315x5, 365x3, 385x1
Stiff legged deadlifts: 245x2x6
Leg extensions: 215x3x8
Lying leg curls: 175x3x8
Standing calf raise: 245x3x8
Seated calf raise: 180x3x8


Wednesday 530am: Cardio
30 mins treadmill, interval sprints

Thursday 5pm: Back and Shoulders Hypertrophy Day/Abs
Underhand grip BB rows: 135x8 warmup, 155x8, 175x8, 195x8
Weighted pullups: bw+25# 8, 7, 7
Rack chins: 35#db 3x8
Seated cable row: 150x3x12
Dumbbell rows: 75#db 3x10
Reverse flies machine: 115x3x10
Smith machine overhead press: 105x10 warmup, 125x10, 145x8, 165x6
Front bb raises on incline bench: 45#bb 3x10
Seated lateral db raises (bring in to the middle in front, then back out and down): 15#dbs 3x10

10 mins ab wheel work



Friday 630am: Lower Body Hypertrophy Day
Squats: 135x8 warmup, 225x6x5
Hack squats: 205x3x8
Romanian deadlifts: 205x3x8
Leg presses: 320x2x15
Leg extensions: 180x3x12
Lying leg curls: 150x3x12
Donkey calf raises: 340x3x8
Seated calf raises: 170x3x8



Saturday 10am: Chest and Arms Hypertrophy Day/Cardio
Flat BB press: warmup 135x8, 225x6x5
Incline BB press: 185x 8, 8, 7
Decline BB press: 185x3x10
Machine flies: 190x3x10
Standing cambered bar curls: 75x3x12
Dumbbell concentration curls: 35#dbx3x10
Spider curls against an incline bench: 75x3x8
Skull crushers: 75x3x12
Cable pressdowns with rope attachment: 45x 10, 9, 9
Cable kickbacks: 20x3x10

30 mins treadmill, interval sprints



Sunday: off

breh when was the last day you skipped the gym?

yesterday

I wish I was this dedicated, I stay skipping leg days, haven't worked on them in 10 days

how do you do rack chins with dumbbells breh?

i took off monday and tuesday this week. i don't know if it's the kickup in pollen (and my terrible seasonal allergies) the last few days combined w the sh!tty weather we've had. but i've just felt exhausted when i've been leaving work and normally hit the gym. i'm feeling a little better today, gonna go for a nice long run after work.

i just put the db in my lap. i've used plates and the pre-weighted cambered bars before too, but for some reason the db sits the most comfortably. the plates and bars always feel like they're sliding to the side when i'm moving up and down.