Log

Leg Day
Lying single leg curls 2x25, 3x12
Leg extensions 1x20, 1x15, 5x10
Seated leg curls 1x15, 3x12
Leg press 1x25, 1x20, 4x15, 1x20
Seated calf raises rest pause 1x15/10, 2x12/8, 2x10/6, 1x15/10, 1x20/15
Abductors drop sets 1x15/10, 1x15/15, 1x12/15, 1x12/12
Leg extensions drop sets 1x12/8, 1x10/8, 1x10/8

Calories 3806
Pro 221
Carbs 456
Fat 115

Just finished watching the Arnold Classic 212 Division on the live stream.
 
Yesterday I got to the gym after work.
I decided to do Back and Biceps together.

Stiff arm pulldowns/pullovers 4x12
Pulldowns neutral grip 1x15, 3x9-10, 1x13
HS iso lateral row 1x12, 1x12, 3x8, 1x12
Machine pulldowns wide 3x15
Low cable row underhand 3x12, drop set 1x10/10/10
Machine preacher 1x20, 1x15, 3x10, 1x15
Low cable curl 3x12, drop set 1x6/6/7
Seated hammer curls 4x8
One Arm DB preacher 1x10, 3x12

Yesterdays Macros
Calories 3912
Pro 258
Carbs 403
Fat 109

Chest and Triceps today.
 
Back session in the garage.
BW pullups wide 4x12
Barbell rows 1x15, 1x12, 2x10, dropsets 2x8/10, rest pause 2x12/8
BW pullups neutral 4x8
DB low row 4x8, 1x12
DB shrugs 4x20

Calories 3825
Pro 245
Carbs 456
Fat 90

Rest Day tomorrow, work first then varsity baseball with the kids.

View attachment 566312


 
No training yesterday.
Work, baseball game, then College Basketball on TV.
Yesterdays Macros:
Calories 4191
Pro 213
Carbs 473
Fat 123

Today was Leg Day.
Lying single leg curls 1x25, 2x15, 2x12, 2x15
Leg extensions 2x15, 3x12, drop sets 1x8/6/6, 1x8/8/6
Seated leg curls 1x15, 3x12, 1x15
Hack squat 3x15, 3x10, drop set 1x15/10
Leg press 1x25, 1x20, 1x15, 1x15, dropset 1x15/12/12
Machine calf raises rest pause 1x12/8, 1x10/8, 1x10/10, 1x12/8, 1x15/12

Wife is at work, no kids for a couple hours, so more basketball to watch.
Today won't be a very healthy food day, I have already had Taco Bell and will probably grab some more shitty food when I go to get the squad.

Gotta get up early for work tomorrow plus we lose an hour tonight so it will be an early night.
 
Not much time before work today but I got a quick session in.
Incline bench 1x20, 4x15
Flat bench 1x15, 1x12, 1x10, 3x6, 2x3, 1x8, 1x12
Incline DB press 4x10-12

Calories 3574
Pro 237
Carbs 380
Fat 106

Plan is to hit shoulders before work tomorrow.
 

Yesterday before work I hit shoulders and triceps.
Bent rear delt flyes 4x20
Seated side laterals 1x20, 3x15, 1x20
Seated DB shoulder press 3x15, 1x20
Seated rear flyes 4x15
Upright row 4x12
DB skullcrushers w incl. close push-ups 4x20/10
Standing French Press w/ incl. close push-ups 4x12/10

Yesterdays Macros:
Calories 4403
Pro246
Carbs 551
Fat 119

Today was Back and Biceps
Stiff arm pulldowns/pullovers 1x15, 3x12
Cable pulldowns neutral 1x15, 3x12
Low cable rows underhand 1x15, 3x12, 1x15
HS iso low row 3x12, 1x15
HS iso row 1x12, 4x10
Machine lat pulldowns 3x12
DB shrugs 1x25, 3x18, 1x25
Machine preacher curls 1x20, 3x15
Cable curl 1x15, 3x12
Seated hammer curls 1x15, 3x10

Today's macros
Calories 3832
Pro 232
Carbs 452
Fat 93

Tomorrow will be rest day, work all day.



 
No training today.
Work, now watching some March Madness.

Calories 3852
Pro 262
Carbs 328
Fat 134 (Had a fried food lunch and Meatloaf for dinner)

Probably have time for a quick chest session tomorrow.
 


Chest session in the garage after work.
Incline bench press 1x20, 4x15
Flat bench press 1x15, 1x12, 1x10, 1x8, 1x6, 1x3, 1x1, 1xdump, 1x5, 1x8, 1x15
Wide grip bench 3x12
Incline DB press 3x10
Close grip press 4x12

Calories 3385
Pro 257
Carbs 318
Fat 92

Shoulders after work tomorrow...
View attachment 566366
View attachment 566367



 
Shoulders in the garage after work.
Bent rear flyes 3x25
Seated side laterals 1x20, 3x15
Seated DB shoulder press 1x20, 3x15
Seated DB rear flyes 3x20
DB shrugs 4x25
Upright rows 3x20

Calories 3769
Pro 250
Carbs 346
Fat 130

Leg Day tomorrow.
 
Leg Day
Lying single leg curls rest pause 2x15/10, 2x12/8, 1x8/5, 1x12x8
Leg extensions 3x15, 3x10
Seated leg curls 1x15, 3x12
Leg press 1x25, 1x20, 1x15, 4x10, 1x20
Smith squats 1x15, 5x12
Seated calf raises rest pause 1x15/10, 3x10/10, 1x15/15

Calories 4338
Pro 259
Carbs 489
Fat 126

Arms tomorrow after work.
 
Yesterday
Arm Day in the garage after work.
SS: Seated French press w/ BW dips 1x20/15, 4x15/12
SS: Alt DB curls w/ ez bar curls 1x15/12, 4x8/12
DB skullcrushers 1x15, 4x10
Seated hammer curls 1x15, 4x10

Calories 3422
Pro 272
Carbs 322
Fat 81

Today is Back Day.
 
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