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Chest Day after work tonight. I did the exact same session as Thursday, just adding a little more weight/reps. Slight incline DB flyes 4x15 Flat bench press 3x12, 5x8 Wide grip bench press 4x9, 1x17 Incline DB press 4x11 Ab Work after each set Calories 2975 Pro 300 Carbs 229 Fat 69 Leg day...

No training yesterday. Work first then Dinner and a Movie, Yesterday's Macros: Calories 3752 Pro 251 Carbs 323 Fat 76 Today was Back Day. SS: Seated calf raises w/ HS standing shrugs 1x20/20, 1x15/15, 1x12/12, 5x10/10 Machine rear delt flyes 1x20, 3x12 Pulldowns neutral grip 1x15, 3x9 Cable...

Leg Day at home after work. Bike 7 mins Lying leg curls 2x20, 6x10 ( 15 Standing calf raises after each set) Bulgarian split squats 1x20, 1x15, 6x10 Leg extensions 5x12, dropset 1x15/10 Seated calf raises w/ BW pullups wide 2x15/12, 3xfail/fail nonstop Calories 2989 Pro 297 Carbs 253 Fat 73 No...

No training today. Calories 2925 Pro 250 Carbs 256 Fat 73 Weight 174.4 this a.m. Hope to get a little leg work tomorrow after work.

Got some chest work in tonight. Slight incline DB flyes 4x15 Flat bench press 3x12, 5x8 Wide grip bench press 4x9, 1x15 Incline DB press 4x10 Ab Work after each set. Calories 2651 Pro 251 Carbs 251 Fat 51 No Training tomorrow.

Back Day SS: Seated calf raises w/ HS standing shrugs 1x20/20, 2x15/15, 2x10/12, 5x8/10 SS: machine rear flyes w/ assisted pullups wide 1x15/12, 3x12/10 Cable low row underhand 1x12, 3x8 1 arm HS iso row neutral 4x10 HS iso row wide 4x8, 1x15 Pulldowns neutral 1x12, 1x10, dropset 1x8/6 Calories...

Arm Day after work. SS: DB drag curls w/ tricep kickback 3x20/20 SS: incline alt DB curls w/ incline DB skullcrushers 4x10/12 SS: close grip press w/ standing hammer curls 1x20/12, 3x12/12 SS: close grip press w/ standing ez bar curl 4x10/10 Ab Work after each set Calories 2972 Pro 316 Carbs...

Be a better father and husband. Get absolutely shredded and grow some decent sized legs.

No Training yesterday, work first then had errands to run. Yesterday's macros: Calories 2957 Pro 275 Carbs 245 Fat 56 Today I hit Legs and Shoulders. Bike 7 mins Seated leg curls 3x20 Leg extensions 1x20, 1x18, 1x15, 3x12 Hack squat 1x20, 1x15, 1x12, 4x10 Leg press 4x20 Machine shoulder press...

No training today. Weight 178 Calories 2915 Pro 259 Carbs 260 Fat 66 Shoulders tomorrow after work.

Chest with a side of Arms. Standing cable crossover 1x20, 1x15, dropsets 1x8/8/8, 1x8/8/8, 1x8/8/8 Slight incline smith press 1x20, 1x15, 3x10, dropset 1x10/10/10 HS iso incline press rest pause 1x12/6, 1x10/5, 1x10/5, 1x9/4, 1x12/6 Machine chest press neutral 3x10 Pec Dec 3x10 Rope push downs...

Leg Day at the gym. Bike 7 mins Seated leg curls 1x20, 1x15, 4x12 Leg extensions 1x20, 1x15, 4x12 Leg press 3x20, 4x15, 1x20 Smith squats 4x10 Seated calf raises rp 1x15/10/8, 1x12/8/7, 1x8/6/6, 1x8/6/5, 1x11/9/8, 1x15/10/9 Calories 3214 Pro 257 Carbs 334 Fat 89 Chest day tomorrow.

Yesterday no training, work first then date night with the wife. Calories 4395 Pro 291 Carbs 423 Fat 111 Today was Back day at the gym. Pulldowns wide 1x15, 1x12, 3x9, dropset 1x10/7 1 arm HS iso low row 1x15, 4x10 HS iso row 1x15, 4x10 Cable low row underhand 4x12-15 Face pulls 4x15 HS...

No Training yesterday or today. New Years Eve Calories 4012 Pro 260 Carbs 356 Fat 108 New Years Day Calories 2998 Pro 253 Carbs 258 Fat 77

Legs and arms. Bike 8mins Seated leg curls 2x20, 3x10, 1x20 Leg extensions 1x20, 1x15, rest pause 1x10/6/6/5, dropset 1x10/7/7/7 Machine calf raises rp 1x12/7, 1x12/7, 1x10/6, 1x10/6, 1x12/6 Leg press rest pause 1x25/10, 1x20/10, 1x15/8, 1x10/7, 1x10/7, 1x10/7, 1x20/10 Smith close grip press...

Thanks Presser. I appreciate you checking in, and the kind words.:thumbsup:

Shoulders after work tonight. Seated rear delt flyes 2x25, 3x20 Seated DB shoulder press 2x25, 3x20 Standing DB side laterals 5x10/10/10/10/10 DB shrugs 7x10/10/10 Calories 3471 Pro 299 Carbs 257 Fat 87 Legs and/or arms tomorrow.

Chest work. Standing cable crossover 1x20, 1x15, 3x10 Machine chest press 1x15, 1x12, 4x10 SS: HS iso incline press w/ incline cable flyes 1x15/10, 4x8/10 SS: slight incline smith press w/ HS iso wide chest 4x12/12 Pec Dec 4x10 Calories 3376 Pro 228 Carbs 336 Fat 88 Shoulders after work tomorrow.

Yesterday was leg day. Bike 7 mins Lying leg curls 3x15, 3x12 Leg extensions 2x15, 3x12 Hack squat 1x20, 2x12, 4x10, dropset 1x12/12 Seated calf raises rp 1x20/12/8, 1x15/10/8, 1x12/8/8, 1x12/10/10 Leg press 1x30, 4x20 Calories 4094 Pro 251 Carbs 401 Fat 93 Chest session this a.m.

Back session tonight. Giant set x 6 BW pullups wide 10-12 DB high row 12-15 DB shrugs. 12-15 One arm DB low row 8-12 BW pullups neutral 8-10 Upright rows 10-12 Rear delt flyes 12-15 Calories 3541 Pro 261 Carbs 359 Fat 103 Legs tomorrow a.m.