Log

Arm Day after work today.

SS: DB drag curls w/ tricep kickback 2x20/20, 2x15/15, 2x12/12
SS: close grip press w/ hammer curls 1x20/20, 1x15/15, 3x10/10, 1x15/15
SS: DB skullcrushers w/ concentration curls 1x15/15, 3x12/12, 1x25/25

Calories 3259
Pro 271
Carbs 302
Fat 77

Leg day tomorrow.
 
Leg day at the gym.

Bike 7 mins
Lying leg curls 2x20, 3x15, 1x18
Leg extensions 2x15, 2x12, 2x10
Leg press (low narrow) 1x25, 1x20, 3x15, 1x25
Leg press (middle wide) 4x20
Seated calf raises rp 3x15/10/10
Machine calf raises 3xfail
Abductors 3x15-18

No work today and I have missed a couple meals this week so I ate alot today.
Calories 3587
Pro 268
Carbs 339
Fat 101

Either shoulders or rest tomorrow, work will dictate which.
 
No training yesterday but I ate everything I could get my hands on.
Yesterday's macros: Calories 3728, Pro 250, Carbs 391, Fat 109

Today was Chest w/ a little shoulders.
Incline bench press 2x15, 3x12, dropset 1x12/12
Flat bench press 2x12, 3x8, double dropset 1x9/6/8
Incline DB press dropsets 1x12/10, 1x10/10, 1x8/10
Seated DB side laterals 1x25, 1x20, 1x15, 1x20, 1x25

20 Standing BW calf raises between every set.

Calories 3342
Pro 285
Carbs 310
Fat 68

Tomorrow is Back Day.
 

Back day.
Pulldowns wide 2x15, 4x10
HS iso high row 1x15, 3x10
1 arm HS iso row 1x13, 3x8-9
HS iso low row 1x15, 3x10, 1x15
HS standing shrugs 1x20, 3x10, 1x20
Machine rear delt flyes 3x12

Calories 3241
Pro 245
Carbs 274
Fat 127
View attachment 567027
 
Yesterday was no training.
Calories 4763
Pro 310
Carbs 422
Fat 150
Went to dinner and a late movie with the wife, hence all the extra cals.

Today was leg day.
Bike 7 mins
Leg extensions 7x15-20
Lying leg curls 7x20
Leg press 7x20
Seated calf raises rp 1x15/10, 3x12/8
Machine calf raises 4xfail

Calories 2904
Pro 233
Carbs 311
Fat 60
 
No training today.
Calories 3166
Pro 257
Carbs 330
Fat 73
Going to try to squeeze a quick arm session tomorrow.
Next few days will be long workdays.
 
Arm day after work tonight.
SS: DB drag curls w/ tricep kickback 2x20/20, 2x12/12
SS: DB skullcrushers w/ seated hammer curls 3x15/12
SS: Seated french press w/ preacher curls 1x25/20, 3x15/10, 1x20/15

20 standing BW calf raises between every set

Calories 3762
Pro 248
Carbs 350
Fat 127

I had some pizza, some homemade coconut bread, and some meat pie today.
All delicious but high in fat.

Tomorrow is work first then Thanksgiving dinner with the family.
 
Yesterday No training,
Thanksgiving macros:
Calories 3832
Pro 231
Carbs 418
Fat 102

Today was chest session after work.
Incline DB press 3x15, 10x10
Slight incline DB press 4x12
Slight incline DB flyes 4x12
Slight incline hex press 4x15

15 Standing BW calf raises (1sec squeeze at top) between every set.

Today's Macros:
Calories 3683
Pro 261
Carbs 402
Fat 82

Tomorrow is back day after work.
 
Back session after work tonight.
BW pullups wide 6x10, 4x8
DB 1 arm low row 1x15, 5x10
BW pullups neutral 4x8
SS: DB high row w/ upright rows 1x20/10, 3x12/10
SS: DB shrugs w/ rear delt flyes 3x12/10, 1x20/15

Calories 3630
Pro 262
Carbs 370
Fat 97

Legs tomorrow.
 

Leg day at the gym.
Bike 7 mins
Lying leg curls 5x20, rp 1x16/9, 1x14/9
Leg extensions 4x15, rp 1x13/8, 1x11/8
Smith squats 1x15, 5x10
Leg press 1x25, 2x20, ds 1x25/30
Seated calf raises rp 1x15/10, 3x12/8, 1x15/10
Machine calf raises 5x10-12

Calories 3521
Pro 244
Carbs 365
Fat 88

Tomorrow will be shoulders after work.
 
Shoulders tonight after work.
Seated rear delt flyes 4x20
Seated DB shoulder press 2x20, 1x15, 3x12, 1x20
Seated DB front raises 3x12
Standing side laterals 3x15, 1x20
SS: DB shrugs w/ bent over rear delt flyes 4x15/10

Calories 3648
Pro 250
Carbs 360
Fat 107

Arms after work tomorrow.
Weight 176 this a.m.
 
ArmDay after work:
SS: DB drag curls w/ tricep kickback 3x20/20
SS: close grip press w/ standing hammer curls 1x20/15, 3x15/12
SS: Seated french press w/ preacher curls 1x15/12, 3x10/8
SS: DB skullcrushers w/ concentration curls 3x12/10
20 BW standing calf raises between every set.

Calories 3580
Pro 276
Carbs 350
Fat 88
View attachment 567040
 
Chest day at the gym.
Standing cable crossover 1x25, 1x20, 2x15, 1x20, 1x25
Slight incline DB press 5x10, 5x8
Machine chest press 1x15, 1x12, 1x8, dropsets 1x6/5/6/8, 1x4/4/4/7

Calories 3519
Pro 238
Carbs 402
Fat 84
Ate pretty clean today but, I did have a slice of Irish Creme Cheesecake tonight.

Going to try to get some squats in tomorrow night.
 
A little leg work tonight after work.
SS: lying leg curls w/ leg extensions 2x20/20, 3x15/15
Squats 1x20, 10/10
SS: seated calf raises w/ standing BW calf raises 4x20/15-20

Calories 3441
Pro 291
Carbs 364
Fat 74

Probably no training tomorrow.
 
Yesterday was back session after work.
Pullups wide 2x10, 2x10, 2x8, 2x10, 2x10
One arm high row 1x15, 4x10
SS: pullups neutral w/ DB low row 4x8/15
SS: DB shrugs w/ upright rows 4x15/10
Rear delt flyes 4xfail

Yesterday's Macros:
Calories 4240
Pro 265
Carbs 432
Fat 103

Today was a chest session at the gym.
Standing cable crossover 1x25, 1x20, 3x15
HS iso incline press 1x15, 5x10, 1x15
Machine chest press neutral 1x15, 5x10, 1x15
Pec Dec 4x12
Seated calf raises rp 1x20/15, 3x15/12, 1x20/15

Today's macros:
Calories 3209
Pro 207
Carbs 342
Fat 95

Shoulders or Arms tomorrow after work.
 
Quick arm pump tonight after work.
SS: DB drag curls w/ tricep kickback 2x20/20, 3x15/15
SS: DB skullcrushers w/ seated hammer curls 4x20/15
SS: Seated french press w/ preacher curls 1x25/20, 3x20/15

Calories 3423
Pro 293
Carbs 295
Fat 95

No training tomorrow.
 
No training yesterday.
Yesterday's macros:
Calories 3695
Pro 274
Carbs 326
Fat 128

Today was legs.
Bike 7 mins
Lying leg curls 3x20, 1x15, 1x12, 1x10, 1x8, 1x8
Smith squats 2x20, 1x15, 1x15, 4x10
Leg press 2x20, 4x15
Seated calf raises 1x20, 3x13
Leg extensions 1x15, 1x13, 1x11, 1x9
Machine calf raises 1x13, 1x12, 1x12, 1x11

Calories 3446
Pro 249
Carbs 370
Fat 95

Back day tomorrow.
 
Back day at the gym today.
Machine pulldowns wide 2x15, 1x12, 1x10, 4x8
HS iso row (1 arm) 1x15, 1x12, 4x9
HS iso low row 1x15, 4x8
HS iso high row 4x15
HS standing shrugs 1x20, 4x12, 1x25

Calories 3460
Pro 259
Carbs 340
Fat 83

No training tomorrow.
 
No training yesterday.
Yesterday's macros:
Calories 3525
Pro 229
Carbs 370
Fat 94

Today I got a quick shoulder pump at home after work.
Seated rear delt flyes 2x20, 3x15
Seated DB shoulder press 2x20, 3x15
SS: front raises w/ side laterals 3x10/10, 1x15/12
SS: DB shrugs w/ rear delt flyes 5x20/15

Today's Macros:
Calories 3431
Pro 260
Carbs 323
Fat 101
Plus any extra calories from drinks tonight.

Chest tomorrow.
 
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