Log


Chest Day in the garage after work.
Incline bench 1x15, 3x10, 3x2, 3x10, 1x15
Wide grip bench press 3x12, 3x6, 1x20
Flat DB press 4x12
DB hex press slight incline 3x12

Calories 4122
Pro 308
Carbs 427
Fat 113

Arm Day tomorrow after work.


 

Hit arms in the garage after work tonight.
Super sets:

Alt DB curls w/ DB skull crushers 4x15/15
DB preacher curls w/ kickbacks 4x15/15
Standing hammer curls w/ barbell skull crushes 4x12/12
Ez bar curls w/ seated french press 3x20/25

Calories 3494
Pro 290
Carbs 343
Fat 83

Here is a pic of a boring meal.
6oz Ground Turkey, 3/4 cup mashed potatoes, 1/2 cup broccoli.
View attachment 565950


 


Happy New Year!
Leg Day
Lying leg curls 1x15, 3x12
Smith squats 1x12, 1x12, 4x10, 1x12, 1x12
Leg press 1x20, 1x20, 1x15, 3x12, 1x15, 1x25, 1x25
Seated calf raises 1x20, 1x15, 3x12
Machine calf raises 4x12, 1x20
Leg extensions 4x15
Seated leg curls 3x15

Today was good.
Solid gym session.
This afternoon played golf with the old man and my two youngest.
Got about 14 holes in before it got dark.
Then home for Brats, baked beans, and fresh rolls.
Now Clemson vs. Ohio State.

Calories 3621
Pro 251
Carbs 358
Fat 102

These numbers could go up depending on how late I stay up.

Pic is Preworkout, Aminos, Protein and creatine, and Pop Tarts. My gym stack.
View attachment 565972

 

Quick session in the garage before work.
BW pullups 4x10
DB low row 1x12, 3x10, 1x15
DB high row 4x12
Superset:
DB shrugs w/ upright row 4x20/10

Calories 3548
Pro 261
Carbs 386
Fat 81

Rest day tomorrow.


 


No training today.
Probably none tomorrow either, work early then basketball game.

Calories 3547
Pro 262
Carbs 379
Fat 88



 
No training today, Work then High School Basketball game.
Tomorrow will be chest day at the gym.

Calories 4156
Pro 304
Carbs 410
Fat 124

Currently running Deca 500/week, Eq 500/week, And Test E just bumped to 750/week.
 


Chest session done.
Pec dec 4x10
Smith incline 2x15, 2x12, 4x4, 2x8
Standing Cable flyes 1x15, 3x12
Slight incline DB press 3x10, 1x15
HS ISO wide press 1x20, 3x12, drop set 1x8/10/15

PWO meal/lunch
8oz. Beef Meatloaf
1 Cup Jasmine Rice
1/2 Cup Baked Beans
Calories 818
Pro 51, Carbs 100, Fat 22
View attachment 565989


Total Calories today 4000
Pro 262
Carbs 452
Fat 100
Going to try to hit arms after work tomorrow.

 
Last edited:


Leg day in the garage after work tonight.
Lying leg curls 1x15, 3x10, drop set 1x8/10/12
Squats 3x12, 3x10, 1x12, 1x15
Front squats 4x12
Leg extensions 4x15

Calories 3894
Pro 293
Carbs 466
Fat 78

Ate relatively clean today.
Arms tomorrow after work.


 


Arm Day in the garage after work.
Alt DB curls w/ BW dips 3x12/12 nonstop
Alt DB curls 3x10
DB preacher curls 3x10-12
Standing hammer curls 3x8, drop set 1x8/10
Weighted dips w/ close grip press 3x12/12
Incline DB skullcrushers 3x12
DB kickbacks 3x10

Calories 3542
Pro 263
Carbs 405
Fat 88

Shoulders and maybe calves tomorrow.
Pic is post arm day.
View attachment 566014



 

Shoulders and Calves today.
Machine rear flyes 1x15, 3x12
Machine shoulder press neutral grip 1x20, 3x12
Seated DB shoulder press 4x8
Seated side laterals 4x15
Seated front raises 4x12
Bent over rear DB flyes 4x20
Seated calf raises 4x20, 3x15
Machine calf raises 1x10, 1x10, 1x14, 1x15, 1x16, 1x18

Calories 4072
Pro 277
Carbs 499
Fat 77

Weight was 174 at the gym today.
Maybe hit back tomorrow after work.
Bought some dextrose and whole oat powder (15lbs)
View attachment 566028
View attachment 566029




 


Back day in an empty gym after work.
Cable rope "pullovers" 4x12
Cable wide grip pulldowns 3x10
Cable rows neutral grip 3x10
HS ISO high row 3x10, 1x15
HS ISO low row 3x12, 1x17
HS standing shrugs rest pause 4x15/10

Calories 3565
Pro 298
Carbs 360
Fat 84
View attachment 566040



 


Yesterday Chest Session in the garage before work.
Incline DB press 5x15
Slight incline DB press 5x15
Slight incline DB hex press 3x20
Slight incline DB flyes 4x12

Yesterday:
Calories 3675
Pro 263
Carbs 391
Fat 97

Today Rest Day
Calories 3424
Pro 247
Carbs 358
Fat 94

Legs Tomorrow
View attachment 566046




 

Leg Day at the gym.
Lying single leg curls 4x10
Smith squats 1x12, 1x12, 3x10, drop set 1x10/10
Hack squats 4x10
Seated calf raises rest pause 3x15/10
Leg press 2x20, 3x15, 1x25
Leg extensions 1x15, 3x12, dropset 1x8/6/5/5
Machine calf raises 1x15, 1x12, 1x10, 1x8, 1x10, 1x12, 1x18

Calories 4292
Pro 246
Carbs 480
Fat 113

Arms or maybe Shoulders tomorrow after work.
Today's PWO meal, had with green beans.
View attachment 566051



 

Quick shoulder session in the garage tonight.
Seated DB shoulder press 3x12, 4x8, 2x12
Standing side laterals 4x10
Seated rear flyes 4x15
Seated front raises 4x10

Calories 3734
Pro 268
Carbs 386
Fat 93

Back day tomorrow a.m.

Pic is of a Brookie (brownie/cookie).
View attachment 566058




 
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