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Shoulders tonight. Standing side laterals 4x15, 4x10 Seated DB shoulder press 1x15, 1x12, 4x8 Seated heavy partial laterals 6x8 Arnold press 4x10 Ab Work after each set Calories 2561 Pro 274 Carbs 162 Fat 75 Back day tomorrow. Weight 166 this a.m.

Leg Day with some arms. Bike 7 mins Machine calf raises 2x15, 3x10, rest pause 1x10/5, 1x11/6 SS: Seated calf raises w/ leg press 1x15/20, 1x15/15, 3x10/10 Hack squat 1x12, 4x10, 2x15 (>30sec rest) Seated leg curls 1x15, 3x12 Leg extensions 1x15, 3x10 SS: Handle pushdowns w/ seated alt DB curls...

Thanks brother, training usually lasts somewhere between an hour to an hour and a half. Just depends on volume and how much time I have. I will take a preworkout if I train during the day, but if its an after work session I don't take anything. - - - Updated - - - Chest session after work...

No training today. Weight was 166.8 this a.m. Calories 2247 Pro 283 Carbs 131 Fat 51 Tomorrow will be Chest session after work.

Shoulders after work last night. Standing side laterals 2x15, 5x12 Seated DB shoulder press 2x12, 4x9 Seated heavy partial laterals 6x8 Arnold press 1x15, 2x9, 1x12 AB work after each set Yesterday's macros: Calories 2682 Pro 317 Carbs 162 Fat 66 Today was Legs with a little bit of arms. Bike...

Tonight was Back with a little biceps. SS: BW pullups wide w/ seated rear delt flyes 4x10/15 Bent barbell rows 1x15, 1x12, 4x8, dropset 1x8/12 BW pullups UH 4x10 One arm DB rows dropsets 3x8/8 SS: DB shrugs w/ rear delt flyes 5x12/12 SS: Seated incline alt DB curls w/ EZ bar curls 1x15/10...

I just do roman chair in between each set. I might do 10 regular, or 5 extra slow, or 1 with a hold as long as possible, or 5 each side for obliques.I just mix it up. I also just got an ab wheel that I will start incorporating. Nothing fancy.

Chest and tri's tonight after work. Slight incline DB flyes 1x20, 1x15, 1x12, 1x10 Bench press 2x15, 2x12, 5x8 SS: Wide grip bench press w/ close grip press 1x8/3, 1x8/10, 1x8/8, 1x8/8, 1x12/12 Incline DB press 4x9-10 SS: BW dips w/ DB skullcrushers 4x10/10 Ab Work after each set Calories 2595...

Shoulders before work Monday. Standing side laterals 2x20, 4x12 Seated DB shoulder press 1x15, 1x12, 4x10 Seated heavy side lateral partials 6x8 DB shrugs w/ dB upright rows 5x10/12 Ab Work after each set Calories 2725 Pro 307 Carbs 195 Fat 67 No training yesterday. Tuesday's macros: 2388...

Back and Chest, opposing supersets. SS: Standing cable crossover w/ DB rear delt flyes 1x20/20, 3x15/15 SS: HS iso incline press w/ Pulldowns neutral 1x20/20, 3x12/12 SS: Machine Chest press neutral w/ Tbar row neutral 1x15/15, 3x10/10 SS: Smith slight incline wide press w/ cable row UH 1x20/20...

Leg day. Bike 7 mins Lying leg curls 1x20, 1x18, 4x12 Leg extensions 1x15, 1x12, 4x10 SS: Seated leg curls w/ machine calf raises 1x15/15, 4x12/10 SS: Leg press w/ seated calf raises 1x20/15, 1x15/10, 1x12/10, 4x10/8, 1x15/12, 1x20/20 SS: Leg extensions w/ machine calf raises 4x12/12 Calories...

Arm Day. Smith close grip press 1x15, 2x12, 2x10, 4x6, dropset 1x7/7/8 Pushdowns vbar 1x35, 1x15, 3x10, 1x12, 1x30 Reverse handle extensions 3x12 Ez bar cable curls 1x20, 1x18, 1x12, 4x10, dropset 1x12/10 Seated Alt DB curls 4x10 Machine single arm preacher curls 3x12 Calories 2699 Pro 289...

Back with rear delts. Machine rear delt flyes 2x20, 4x12 Machine pulldowns wide 1x15, 3x12 1 arm HS iso row neutral 1x15, 1x12, 4x6, 1x12 HS iso row wide 4x9, 1x15 HS iso low row 1x12, 1x10, 3x8, 1x12 SS: machine calf raises w/ face pulls 1x20/20, 1x15/15, 4x10/10 SS: Seated calf raises w/ HS...

Chest and Shoulders Pec Dec 1x15, 1x12, 3x10 HS iso incline press 2x15, 2x12, 3x8, dropset 1x12/12 SS: HS iso wide chest w/ standing cable crossover 4x10/12 Smith slight incline wide chest press 1x15, 4x10 Machine shoulder press wide 1x15, 1x12, 4x10 Machine side laterals 1x20, 1x15, 4x12, 1x25...

:confused:Yeah but it showed up this morning 170 - - - Updated - - - Leg Day. Bike 7 mins SS: Leg extensions w/ machine calf raises 2x20/20, 4x12/10 SS: Hack squats w/ seated calf raises 1x20/20, 1x15/15, 4x10/10, 1x15/15 Leg press 1x20, 1x15, 4x12, dropset 1x17/25 Seated leg curls 1x15, 3x8...

Yesterday was Back session. SS: Seated calf raises w/ HS standing shrugs 2x20/20, 3x12/12, 4x8/8, 5x6/6 (nonstop) SS: Machine rear delt flyes w/ machine calf raises 4x15/15 (nonstop) Pulldowns neutral 4x10 Pulldowns UH 1x12, 1x10, 1x8, 1x6, dropset 1x6/7/7 SS: Tbar row wide w/ cable row neutral...

Yesterday no training, work all day. Yesterday's macros: Calories 2739, Pro 310, Carbs 204, Fat 68 Today was Chest and Shoulders Standing cable crossover 1x20, 1x15, 3x12 Machine chest press neutral grip 1x15, 4x10 Incline DB press 1x15, 4x8 Pec Dec 4x12 Machine shoulder press 1x15, 3x10...

Legs and Arms today. Bike 7 mins SS: Leg extensions w/ machine calf raises 2x20/17, 3x10/10 Hack squats 1x15, 1x12, 1x10, 1x8, 3x8, rest pause 1x8/5, 1x8/4 SS: Leg press w/ seated calf raises 1x20/20, 1x15/15, 3x10/10, 1x15/15 Lying single leg curls dropsets 3x10/8 Seated leg curl 3x12 SS...

Back day after work. BW pullups wide 4x12 Barbell row 2x10, 5x8, dropset 1x10/12 BW pullups UH 4x10 DB low row 5x8 SS: Barbell shrugs w/ DB shrugs 4x10/10 Rear Delt flyes x 100 Ab Work after each set Calories 2824 Pro 308 Carbs 199 Fat 74 Legs tomorrow.

Thanks thx! It should be interesting. Unfortunately my work schedule dictates my rest days. :( - - - Updated - - - No training today. Calories 2574 Pro 292 Carbs 187 Fat 59 Pics tonight, no pump.