Log



Chest Day this morning.
Pec Dec 2x15, 3x12
Slight incline DB press 2x12, 2x10, 3x8, 2x12
HS ISO incline press 1x15, 4x10, 1x20
HS ISO wide chest 4x12
Standing cable flyes 4x12

Calories 3998
Pro 246
Carbs 464
Fat 107

Arm Day tomorrow after work.

 



Quick Arm Pump Session in the garage after work.
Super sets:

Alt DB curls w/ DB kickbacks 4x15/15
Ez bar curls w/ seated French press 4x15/20
Seated hammer curls w/ DB skullcrushers 4x10/10

Calories 3729
Pro 254
Carbs 400
Fat 102

Shoulders tomorrow after work.
Tonight's Dinner: Ground Turkey, Diced Potatoes, Peas
View attachment 566198
 

Shoulder gains in the garage tonight.

Supersets:

Seated side laterals w/ seated rear flyes 3x15/15, 2x20/20

Seated DB shoulder press w/ standing front raises 5x12/12

Standing side laterals 3x25

DB shrugs w/ upright rows 4x20/12

Thats it for tonight, I'm going to hit back tomorrow morning before work.

Calories were a little low today, but macros were decent.

Calories 3652
Pro 261
Carbs 397
Fat 85

Current Status:
View attachment 566204


 


Back session in the garage before work.
Not much volume but enough, after shoulders last night.
Barbell Rows 1x20, 1x17, 5x10-12
DB low row 4x12
DB high row 4x12
BW pullups 5x8

Calories 4250
Pro 255
Carbs 457
Fat 135




 


Worked late, but made time for a quick chest session.

Giant set, drop weight for each grip change.

Flat Bench / Close grip / Wide grip 1x15/10/8, 1x8/8/10, 1x7/7/10, 1x6/6/10, 1x6/6/10, 1x6/6/10, 1x10/10/10

Plan was to do 4 sets of this then some incline dumb bells but I just kept going until my chest was smoked.

Calories 3327
Pro 253
Carbs 401
Fat 67

Got legs tomorrow a.m.
Pics are of my Calendar and Journal
View attachment 566213
View attachment 566214


 

Leg Day Done.
Lying leg curls 1x20, 4x12
Abductor 4x20
Leg press 4x20, 3x15, drop set 1x20/15/15
Smith squats 5x10
Seated calf raises 2x15, 3x12, dropset 1x12/10
Machine calf raises 6x10

PWO Meal
5.5 oz Chicken Breast
6 oz Steak Fries
5/8 cup Green Beans
BBQ Sauce and Ketchup

Calories 521
Pro 38
Carbs 69
Fat 10
View attachment 566220


 

Calories 4239
Pro 234
Carbs 511
Fat 118

Next 3 days will be NO Training, too much life going on.
I will be eating everything I can during this time.

On another note I usually eat 2 pop tarts on the way home from the gym.
And today I found my new favorite.
In case you didn't know Pop Tarts have magical properties which make them the best possible decision for eating immediately after strenuous training.
You're Welcome.
View attachment 566228


 


"Back" to training tomorrow.
Three days off was not what I wanted to do, but I'm sure my body appreciates it.
Anyway tomorrow is Back day before work.

Macros:

Friday
Calories 3500
Pro 204
Carbs 420
Fat 95

Saturday
Calories 3706
Pro 211
Carbs 411
Fat 107

Today
Calories 4665
Pro 256
Carbs 744
Fat 172

 


Back Day in the garage before work.
BW pullups wide 3x10
Bent over bar rows 1x15, 3x10, 1x15
BW pullups neutral 3x10
DB low row 4x10
BW pullups underhand 3x8
Superset: DB shrugs w/ upright rows 4x15/10

Calories 3628
Pro 259
Carbs 395
Fat 91

Gonna hit Arms after work tomorrow.

 

Arm Day in the garage after work.

Ez bar curls w/ BW dips 3x15/15
Alt DB curls w/ standing French press 3x9/12
DB preacher curls w/ DB kickbacks 3x12/10
Seated hammer curls w/ DB skullcrushers 3x12/10

Session felt good and pump was solid.
Calories 3814
Pro 275
Carbs 383
Fat 75

Legs tomorrow a.m.
View attachment 566258



 


Leg Day

No squats or hack squats today.
Hips were not feeling great.

Seated leg curls 1x20, 3x12
Lying single leg curls 1x15, 3x12
Leg extensions 4x15
Abducters 4x10
Leg press 1x25, 2x20, 2x15, 3x12, dropset 1x20/20
Seated calf raises 1x18, 1x16, 3x10-12
Machine calf raises 5x10
Leg extensions drop sets 1x15/8, 1x12/8, 1x12/10

Chest and Shoulders tomorrow a.m.
View attachment 566267

Weight 175

Calories 4118
Pro 212
Carbs 474
Fat 129

 
Last edited:

Chest and Shoulders
Pec Dec 1x15, 4x10
Incline DB press 4x10, 2x8, 1x7, 1x4, 2x8, 1x12
HS iso chest press 1x15, 4x12, 1x15
Cable flyes 1x20, 4x12, 1x18
Machine shoulder press 1x15, 4x12
Seated DB side laterals raises 4x15, 1x20, 1x18
Machine rear delt flyes 1x20, 4x12-15

Calories 3935
Pro 217
Carbs 477
Fat 102

Back Day tomorrow morning.

Got a chance to go shooting today.
View attachment 566283


 
Pushtoday said:

Chest and Shoulders
Pec Dec 1x15, 4x10
Incline DB press 4x10, 2x8, 1x7, 1x4, 2x8, 1x12
HS iso chest press 1x15, 4x12, 1x15
Cable flyes 1x20, 4x12, 1x18
Machine shoulder press 1x15, 4x12
Seated DB side laterals raises 4x15, 1x20, 1x18
Machine rear delt flyes 1x20, 4x12-15

Calories 3935
Pro 217
Carbs 477
Fat 102

Back Day tomorrow morning.

Got a chance to go shooting today.
View attachment 566283
Click to expand...
nice shooting, always enjoy your logs thanks for sharing :)
 
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