Log

Pull session tonight after work at the house.
BW pullups wide 5x12
DB low rows 1x15, 4x10
DB high rows 4x12
SS: DB shrugs w/ upright rows 4x12/8
Seated rear flyes 1x15, 3x20
Ez bar curls 1x15, 1x12, 3x8, 1x12
Standing hammer curls 2x15, 3x11
Seated DB curls 3x20

Calories 3550
Pro 330
Carbs 336
Fat 66

Tomorrow will be a Push Session.
View attachment 566751
 
Quick and light Push session at the house after work today.
Incline bench press 1x20, 3x15, 1x20
Flat DB press 4x12
Seated shoulder press 4x12
Standing side laterals dropsets 4x12/12
SS: BW dips w/ close grip press 3x15/10
DB skullcrushers 3x15

Calories 3295
Pro 293
Carbs 324
Fat 73
Rest day tomorrow.
 



Default
Yesterday was a rest day.
Calories 4357, Pro 296, Carbs 425, Fat 113
I had some country fried steak last night and a bunch of empty calories from late night drinking.

Today was a quick leg day.
I might have been a little tired and dehydrated today.

Bike 7 mins
Lying single leg curls 1x20, 4x15
Leg extensions 1x20, 4x15
Leg press 1x20, 4x15, 1x20
Seated calf raises rest pause 5x12/8
Leg extensions dropsets 1x15/8, 1x12/8, 1x11/7

Today's Macros:
Calories 3957
Pro 249
Carbs 518
Fat 75

Post workout meal: Ground turkey and baked potato with ketchup.
View attachment 566754



 
Pull session after work at the house.
BW pullups wide 5x12
Bent barbell rows 1x15, 1x12, 5x10
DB high row 4x12
SS: DB shrugs w/ upright rows 4x12/8
Standing rear flyes 4x15
Ez bar curls 1x15, 1x12, 2x8, 1x12, 1x15
Standing hammer curls 3x12
Seated DB curls 3x20

Calories 3355
Pro 323
Carbs 331
Fat 69
 
Rest Day yesterday.
Yesterday's Macros:
Calories 3493
Pro 256
Carbs 383
Fat 85

Today was Push session at the gym.
Standing cable crossover 1x30, 1x20, 1x15, 3x12
Slight incline DB press 1x15, 1x12, 1x10, 3x8-9, 1x12, 1x13
Incline smith press 1x20, 3x12, 1x20
Machine shoulder press 2x15, 2x12, 2x10, dropset 1x8/6/6
Machine lateral raises 1x20, 3x15, 1x20
Tricep vbar push downs 4x15
Rope push downs 4x10
1 arm handle push downs 4x12

Today's macros;
Calories 3447
Pro 257
Carbs 411
Fat 59

Tomorrow hopefully I can get a leg session in after work.
 
Leg day after work at the house.
DB Stiff leg deadlifts 4x12
Lying leg curls 1x15, 3x10, 1x15
Leg extensions 4x15
Squats 1x20, 1x15, 1x12, 2x8, 1x12, 1x15
Standing calf raises 5x15

I was in meetings all day at work so my eating schedule got all jacked.
Calories 2994
Pro 217
Carbs 317
Fat 75

Tomorrow I hope to get a pull session in after work.
 
Was able to get a quick Pull session in tonight.
BW pullups wide 5x10
DB low rows 4x12
DB high rows 4x12
SS: DB shrugs w/ upright rows 4x12/10
Rear delt flyes 4x12
Alt DB curls 1x20, 1x15, 3x10, 1x15
Seated hammer curls 3x12

Calories 3153
Pro 275
Carbs 335
Fat 64
 
Yesterday was a rest day.
Yesterday's macros:
Calories 4590
Pro 278
Carbs 483
Fat 112


I did have a couple pieces of pizza and the empty calories from drinking tequila last night.

Today was a Push session at the gym.
Standing cable crossover 1x25, 1x20, 1x15, 1x12, dropset 1x10/10/15
HS iso incline press 1x20, 3x12, dropset 1x15/12
Machine chest press neutral 1x15, 3x10, dropset 1x12/10
Machine shoulder press neutral 1x15, 1x12, 3x10, dropset 1x10/8
Machine lateral raises 1x20, 1x15, 3x12
Vbar cable overhead extensions 1x20, 1x15, 1x12, 1x15, 1x20
Rope push downs 1x20, 1x15, 1x12, 1x15, 1x18
One arm handle tricep ext. 3x15

Today's Macros:
Calories 3192
Pro 237
Carbs 354
Fat 66
 
Worked all day yesterday, no training.
Yesterday's macros:
Calories 3289
Pro 257
Carbs 353
Fat 78

Today I got a Pull session in at home after work.
SS: BW pullups wide w/ upright rows 1x12/12, 4x10/10
Bent barbell rows 1x15, 1x12, 4x10, 1x15
DB high rows 4x10
Rear delt flyes 4xfail
DB shrugs 5xfail
Alt DB curls 2x12, 3x8, 1x15
Seated hammer curls 4x10

Today's Macros;
Calories 3637
Pro 313
Carbs 362
Fat 89

Leg Day tomorrow.
 
Leg Day at the gym.
Bike 7 mins
Lying single leg curls rest pause 1x15/8, 1x12/6, 1x10/5, 1x12/7
Leg extensions 1x20, 3x12, 2x10, 1x15
Hack squat 1x20, 3x15, 1x20
Leg press 1x20, 3x15, 1x20
Seated calf raises rest pause 1x20/10, 1x10/10/8, 1x10/10/7, 1x10/9/7, 1x10/10/6, 1x15/12/9

Today's Lunch
Southwest Chicken and broccoli.
View attachment 566782
 
Yesterday was a rest day, dinner and a movie after work.
Yesterday's macros: Calories 4413, Pro 341, Carbs 424, Fat 110

Today was a push session at the gym.
Standing cable crossover 1x25, 1x20, 1x18, 1x12, 1x8, dropset 1x15/15
HS iso incline press 1x20, 3x12, drop sets 1x10/8, 1x15/12
Machine chest press neutral grip 1x15, 3x10, dropsets 1x15/10
Machine shoulder press neutral grip 1x15, 1x12, 1x10, 1x13, 1x20
Seated side laterals 3x15, 2x25
Cable vbar tricep push downs 4x15
Rope push downs 2x15, 2x10, dropset 1x10/10/10
Handle one arm extensions 1x15, 2x10, 1x15

Today's Macros: Calories 3841, Pro 234, Carbs 439, Fat 78

Had some cheap frozen pizza for dinner.
View attachment 566791
 
Hit legs at the gym today.
Bike 7 mins
Lying leg curls 2x20, 3x15, dropset 1x10/10
Smith squats 1x20, 1x15, 3x10, dropset 1x15/12
SS: leg extensions w/ machine calf raises 5x15/12
SS: Leg press w/ seated calf raises 1x20/12, 3x15/15, 1x20/20

Calories 3728
Pro 246
carbs 456
Fat 82

Pull session after work tomorrow.
 
Got a pull session in at the house after work today.
SS: BW pullups wide w/ upright row 1x15/12, 1x12/8, 3x10/8
DB low rows rest pause 1x15/8, 4x8/5
DB high rows 4x10
SS: DB shrugs w/ rear delt flyes 4x12/12
DB curls 3x20, 3x15
Standing hammer curls 2x15, 4x10

Calories 3980
Pro 322
Carbs 434
Fat 72

Push session tomorrow.
 


Push day.
Incline bench press 1x20, 1x15, 2x12, 3x8-9, dropsets 1x12/15, 1x12/12
Close grip bench press 1x15, 3x9, dropset 1x15/12
Seated DB shoulder press 1x15, 3x12, dropset 1x12/12
Slight incline DB press 4x10-12
DB skullcrushers 4x12
Standing side lateral raises dropsets 3x10/12, 1x15/12

Calories 3213
Pro 248
Carbs 349
Fat 63
View attachment 566799


 
Yesterday: No training
Calories 3313, Pro 275, Carbs 333, Fat 63

Today Legs
Just Squats 1x15, 1x15, 1x15, 1x12, 1x10, 1x10, 1x5, 1x8, 1x12, 1x20
Standing calf raises between every set.

Calories 3233
Pro 319
Carbs 339
Fat 56

Tomorrow is Pull day.
Pic of my twigs....
View attachment 566800
 
Pull session....
SS: BW pullups wide w/ upright rows 1x15/15, 1x12/12, 3x10/10
Bent barbell rows 1x15, 3x10, 1x20
DB high rows 4x10, 1x20
SS: DB shrugs w/ rear delt flyes 4x20/12
DB curls 3x20
Seated hammer curls 1x12, 3x9, 1x15
Alt DB curls dropsets 1x8/6/10, 1x7/5/10, 1x6/5/10, 1x5/4/10

Calories 3535
Pro 309
Carbs 340
Fat 85

Tomorrow is Push session.
 
Push session at home.
Incline DB press 1x20, 3x12
Slight incline DB press 4x12
Flat DB press 4x12
Slight incline DB hex press 3x15
Seated DB side laterals 1x20, 1x15, 3x12, 1x15, 1x20
DB skullcrushers 1x20, 1x15, 3x10, 1x15, 1x20

Calories 3726
Pro 270
Carbs 397
Fat 93

Tomorrow is a rest day.
 
Yesterday was a rest day.
Yesterday's Macros: Calories 3863, Pro 248, Carbs 414, Fat 94

Today was leg day.
Bike 7 mins
Lying leg curls 1x20, 3x15
Leg press 1x30, 1x25, 1x20, 1x15, dropsets 1x15/10, 1x20/10, 1x25/15
Leg extensions 1x20, 1x15, 1x12, 1x10, dropset 1x10/8/8
Seated calf raises rest pause 1x10/10, 1x12/8, 1x10/10, 1x12/8, 1x11/10
Machine calf raises dropsets 1x12/7, 1x10/7, 1x9/6, 1x13/10

Today's Macros:
Calories 3031
Pro 241
Carbs 318
Fat 62

Tomorrow is Pull day.
 
Pull session at the house.
SS: BW pullups wide w/ upright rows 1x15/15, 1x12/12, 3x10/10
DB low row rest pause 1x15/10, 2x12/6, 1x18/8
DB high rows 4x12
SS: DB shrugs w/ rear delt flyes 4x12/12
DB curls 3x20
Standing hammer curls 4x11-12
One arm DB preacher curls 1x12, 1x9, 1x9, 1x12, 1x11, 1x10

Calories 3456
Pro 309
Carbs 340
Fat 76

Going to try for a Push session tomorrow after work.
 
No training yesterday, had to work late.
Yesterday's macros: Calories 3281, Pro 241, Carbs 346, Fat 82

Today I got a push session in at the gym.
Standing cable crossover 1x30, 1x25, 1x20, 1x15, 1x11, dropset 1x12/15
Machine chest press neutral 1x20, 1x15, 3x10, dropset 1x10/7/7
HS iso incline press 1x20, 3x12, dropset 1x11/11
Machine shoulder press neutral 1x20, 3x12, dropset 1x15/10
Seated side laterals 5x15
Cable overhead extensions 1x20, 1x18, 2x15, 1x20
Rope push downs 1x12, 1x15, 1x10, 1x12, dropset 1x10/8/8
One arm handle extensions 3x12-15
 
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