Log

Yesterday was leg day.
Bike 7 mins
Lying leg curls 3x15, 3x12
Leg extensions 2x15, 3x12
Hack squat 1x20, 2x12, 4x10, dropset 1x12/12
Seated calf raises rp 1x20/12/8, 1x15/10/8, 1x12/8/8, 1x12/10/10
Leg press 1x30, 4x20

Calories 4094
Pro 251
Carbs 401
Fat 93

Chest session this a.m.
 
oldmusclemike said:
Son of a bitch, ... I am so jealous I just can't train that way anymore . I made mention of you and Duffer before... ::D , you guys are kickin it.

Ah ha , Good log,

OMM. . . :beertoast
Click to expand...

Thanks Mike, I didn't have much time that night and I wasn't feeling very motivated so I decided to switch it up. The worst part was the forearm pump, it was painful. :bawling:
 

Chest work.
Standing cable crossover 1x20, 1x15, 3x10
Machine chest press 1x15, 1x12, 4x10
SS: HS iso incline press w/ incline cable flyes 1x15/10, 4x8/10
SS: slight incline smith press w/ HS iso wide chest 4x12/12
Pec Dec 4x10

Calories 3376
Pro 228
Carbs 336
Fat 88

Shoulders after work tomorrow.
 
Hey man, ....Great Pics. Look very good man. You look hard and lean. Congrats on the work done.

Just a little point, and hey don't look at my pic, but give your traps some attention for symmetry. I'm like the trap-less guy speaking here , LOL

Keep it up man, OMM :)

The mirror is where it's at man, at this point in my opinion. I like it.
 
Last edited:
oldmusclemike said:
Hey man, ....Great Pics. Look very good man. You look hard and lean. Congrats on the work done.

Just a little point, and hey don't look at my pic, but give your traps some attention for symmetry. I'm like the trap-less guy speaking here , LOL

Keep it up man, OMM :)

The mirror is where it's at man, at this point in my opinion. I like it.
Click to expand...

Thanks Mike. I appreciate the advice and your opinion, I will up the volume!
 
Legs and arms.

Bike 8mins
Seated leg curls 2x20, 3x10, 1x20
Leg extensions 1x20, 1x15, rest pause 1x10/6/6/5, dropset 1x10/7/7/7
Machine calf raises rp 1x12/7, 1x12/7, 1x10/6, 1x10/6, 1x12/6
Leg press rest pause 1x25/10, 1x20/10, 1x15/8, 1x10/7, 1x10/7, 1x10/7, 1x20/10

Smith close grip press 1x20, 4x10, 1x20
Push downs with handles 1x20, 1x15, 4x10, dropset 1x14/12
Machine preacher curls 2x20, 1x15, 1x12, 1x10, 1x7, 1x10, 1x10, 1x12, 1x15

Calories 3034
Pro 229
Carbs 258
Fat 88

Might get some back work in tomorrow night.
 
No Training yesterday or today.

New Years Eve
Calories 4012
Pro 260
Carbs 356
Fat 108

New Years Day
Calories 2998
Pro 253
Carbs 258
Fat 77
 
Yesterday no training, work first then date night with the wife.
Calories 4395
Pro 291
Carbs 423
Fat 111

Today was Back day at the gym.
Pulldowns wide 1x15, 1x12, 3x9, dropset 1x10/7
1 arm HS iso low row 1x15, 4x10
HS iso row 1x15, 4x10
Cable low row underhand 4x12-15
Face pulls 4x15
HS standing shrugs 1x15, 4x12, dropset 1x12/15

Today's Macros:
Calories 3214
Pro 206
Carbs 337
Fat 104

Slept in today and bed early tonight, so missing a feeding.
The only reason I got near my calories was because we went out for lunch.
Legs tomorrow.
View attachment 567116
 
Leg Day at the gym.

Bike 7 mins
Seated leg curls 1x20, 1x15, 4x12
Leg extensions 1x20, 1x15, 4x12
Leg press 3x20, 4x15, 1x20
Smith squats 4x10
Seated calf raises rp 1x15/10/8, 1x12/8/7, 1x8/6/6, 1x8/6/5, 1x11/9/8, 1x15/10/9

Calories 3214
Pro 257
Carbs 334
Fat 89

Chest day tomorrow.
 
Chest with a side of Arms.
Standing cable crossover 1x20, 1x15, dropsets 1x8/8/8, 1x8/8/8, 1x8/8/8
Slight incline smith press 1x20, 1x15, 3x10, dropset 1x10/10/10
HS iso incline press rest pause 1x12/6, 1x10/5, 1x10/5, 1x9/4, 1x12/6
Machine chest press neutral 3x10
Pec Dec 3x10

Rope push downs with handles 2x20, 3x12, 2x15
SS: close grip smith press w/ rope hammer curls 1x10/20, 1x10/15, 1x10/15, 1x9/12
Machine preacher curls 1x25, 1x20, 1x15, 3x10, 1x18, 1x20

Calories 2950
Pro 270
Carbs 292
Fat 82

No training tomorrow.
 
No Training yesterday, work first then had errands to run.
Yesterday's macros:
Calories 2957
Pro 275
Carbs 245
Fat 56

Today I hit Legs and Shoulders.
Bike 7 mins
Seated leg curls 3x20
Leg extensions 1x20, 1x18, 1x15, 3x12
Hack squat 1x20, 1x15, 1x12, 4x10
Leg press 4x20
Machine shoulder press 1x20, 1x15, 3x10, dropset 1x10/10
Machine calf raises 2x12
SS: Machine rear delt flyes w/ machine calf raises 1x15/12, 3x12/10
Machine side laterals 2x20, 3x12, 1x15

Calories 2553
Pro 264
Carbs 241
Fat 45

Tomorrow is Arms after work.
 
Arm Day after work.

SS: DB drag curls w/ tricep kickback 3x20/20
SS: incline alt DB curls w/ incline DB skullcrushers 4x10/12
SS: close grip press w/ standing hammer curls 1x20/12, 3x12/12
SS: close grip press w/ standing ez bar curl 4x10/10

Ab Work after each set

Calories 2972
Pro 316
Carbs 224
Fat 59

Back Day tomorrow.
 
Back Day
SS: Seated calf raises w/ HS standing shrugs 1x20/20, 2x15/15, 2x10/12, 5x8/10
SS: machine rear flyes w/ assisted pullups wide 1x15/12, 3x12/10
Cable low row underhand 1x12, 3x8
1 arm HS iso row neutral 4x10
HS iso row wide 4x8, 1x15
Pulldowns neutral 1x12, 1x10, dropset 1x8/6

Calories 3000
Pro 239
Carbs 256
Fat 80

Chest session after work tomorrow.
 
Got some chest work in tonight.
Slight incline DB flyes 4x15
Flat bench press 3x12, 5x8
Wide grip bench press 4x9, 1x15
Incline DB press 4x10

Ab Work after each set.

Calories 2651
Pro 251
Carbs 251
Fat 51

No Training tomorrow.
 
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