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Leg Day at the gym. Bike 7 mins Seated leg curls 1x25, 1x20, 4x12 Leg extensions 2x15, 4x12 Hack squats 1x20, 4x12 Leg press 2x20, 3x15, dropset 1x15/15 Seated calf raises rp 1x20/12, 1x12/8, 2x10/8, 1x13/10, 1x15/12 Machine calf raises 4x10-12 Calories 3430 Pro 220 Carbs 416 Fat 66 Arms...

Back Day at the gym today. Pulldowns close neutral 1x15, 2x12, 4x9 Low cable row neutral 1x15, 4x9 Machine row underhand 1x15, 4x10 HS iso row 4x10 Pulldowns wide neutral 4x10-12 DB shrugs 1x15, 1x12, 1x10, 1x13, 1x15, dropset 1x9/15 Calories 4081 Pro 259 Carbs 471 Fat 105 Legs tomorrow.

Yesterday no training. Calories 3290, Pro 233, Carbs 345, Fat 78 Today was shoulders after work. Seated rear delt flyes 2x25, 3x12 Seated DB shoulder press 2x12, 4x8 Seated front raises 4x10 Standing side laterals 3x10, 2x20 Normally I would have finished with another rear delt movement but I...

Chest day after work. Incline bench press 1x20, 1x15, 1x13, 1x11, 4x8 Wide grip bench press 4x10 Slight incline hex press 4x12 Incline DB press 4x8-9 BW dips 3xfail Calories 3901 Pro 282 Carbs 401 Fat 104 Tomorrow will be a rest day.

Leg Day at the gym. Bike 7 mins Lying leg curls 2x20, 3x15 Leg extensions 2x15, 3x12 Leg press 2x20, 2x15, 5x12, dropset 1x20/20 Seated calf raises rp 1x15/10, 1x12/10, 1x10/8 Machine calf raises drop sets 1x10/9, 1x10/8, 1x10/7 Calories 3906 Pro 240 Carbs 418 Fat 118 Chest Day tomorrow.

Worked late but still got a quick arm session in. DB drag curls w/ DB kickbacks 2x25/25, 3x15/15 Close grip press w/ concentration curls 1x15/15, 4x12/10 DB skullcrushers w/ standing hammer curls 1x15/15, 1x12/12, 1x12/10, 1x12/10 Calories 3400 Pro 239 Carbs 350 Fat 95 Legs tomorrow.

No training today, work got in the way. Calories 4119 Pro 260 Carbs 424 Fat 114 I'll try again tomorrow to get Arms done after work.

Today was back day. Cable low row neutral 2x15, 1x12, 4x8 Cable pulldowns neutral 4x12 HS iso row 1x12, 4x8 HS iso low row 3x10, 1x15 HS standing shrugs 4x12, 1x20 Machine pulldowns wide 3x12 Machine rear delt flyes 1x15, 1x12, 1x10, 1x20 Calories 3533 Pro 242 Carbs 331 Fat 112 Arms after work...

Got in a quick chest session after work tonight. Incline bench press 1x20, 1x15, 4x10 Wide grip bench press 1x12, 3x10, 1x20 Incline DB press 3x11 Slight incline hex press 3x15 Calories 3449 Pro 275 Carbs 354 Fat 71 Tomorrow is rest.

Yesterday was a rest/cheat day. It was also a night out with the wife. So lots of empty calories were consumed. Yesterday's macros: Calories 5114, Pro 260, Carbs 536, Fat 142 Today was Leg day. Bike 7 mins Lying leg curls 2x20, 1x15, 1x12, 1x10, 1x17 Leg extensions 5x12 Leg press 2x20, 4x10...

Yesterday: Shoulders after work. Seated rear delt flyes 2x20, 3x12 Seated DB shoulder press 1x20, 3x12, 1x20 Standing side laterals dropsets 1x15/15, 3x12/12 Seated front raises 3x12 Bent rear delt flyes 3x15 Calories 3813 Pro 310 Carbs 371 Fat 86 Today: Back Day BW pullups wide 3x12 BW...

Leg Day Bike 7 mins Lying leg curls 1x20, 1x15, 1x10, 1x15, 1x17 Leg extensions 1x20, 1x15, 3x12 Hack squat rest pause 1x20/10, 1x15/8, 3x10/6 Leg press 1x25, 1x20, 1x15, 1x20, 1x25 Seated calf raises rp 1x15/12, 3x12/8, 1x15/10 Calories 3533 Pro 276 Carbs 384 Fat 75 Shoulders tomorrow. Cycle...

Blasted arms after work. SS: DB drag curls w/ DB kickbacks 3x20 SS: close grip press w/ concentration curls 1x20/20, 3x15/15 SS: seated french press w/ ez bar preacher curls 1x20/20, 2x13/12, 1x20/17 SS: DB skullcrushers w/ hammer curls 3x15/12 Calories 3419 Pro 294 Carbs 318 Fat 75 Leg Day...

Chest day after work. Incline bench press 1x20, 1x15, 4x9 Flat bench 1x12, 4x6 Slight incline DB press 3x15 Slight incline hex press 3x12 Slight incline DB flyes 3x10 Calories 3113 Pro 258 Carbs 291 Fat 74 Arms after work tomorrow.

Back Day Pulldowns neutral grip 1x12, 3x9 Cable low row neutral 1x12, 3x8 Machine pulldowns wide 3x10 SS: HS iso low row w/ HS standing shrugs 1x15/15, 1x13/12, 3x9/9 HS iso high row 3x10, 1x20 Slept in this morning and bed early tonight so macros are lower than normal. Calories 3106 Pro 219...

Yesterday was a rest day. Macros yesterday: Calories 3793, Pro 268, Carbs 358, Fat 105 Today was shoulders after work. Seated rear delt flyes 2x25, 3x12-15 Seated DB press 1x15, 1x12, 4x8-10 Seated DB front raises 3x10 Standing side laterals 4x15 Bent rear delt flyes 3x15 SS: seated calf...

Quick arm blast after work at home. SS: DB drag curls w/ kickbacks 3x20/20 SS: weighted dips w/ alt DB curls 3x12/10 SS: DB skullcrushers w/ hammer curls 3x12/8 SS: seated french press w/ preacher curls 3x12/10 Weight 175lbs this a.m. Calories 3726 Pro 248 Carbs 403 Fat 106 No training tomorrow.

Leg day at the gym this a.m. Bike 7 mins Lying leg curls 1x20, 1x15, 1x12, 1x15, 1x18 Leg extensions 4x15 Leg press rest pause 1x20/10, 3x15/8, 1x20/10 Seated ed calf raises rp 1x15/10, 1x12/8, 2x8/5, 1x12/8, 1x15/10 Machine calf raises 3x12 Calories 3998 Pro 243 Carbs 516 Fat 82 Hope to...

Rest day, work first then we celebrated my oldest's birthday. Calories 4330 Pro 278 Carbs 474 Fat 112 Tomorrow is legs. My wife made an awesome cake for my kid. Top layer triple chocolate cheesecake and bottom layer brownie cheesecake, whole thing covered in chocolate and topped with dipped...

Yesterday's Macros: Calories 3668, Pro 234, Carbs 390, Fat 106 Today I got some chest work in. Bench press 1x15, 1x12, 1x10, 2x6, 2x3, 1x2, 1x3, 1x6, 1x10, 1x12 Wide grip bench press 3x15 Incline DB press 3x10 Today's Macros: Calories 3558 Pro 266 Carbs 389 Fat 75 Rest day tomorrow, its my...