Search results

No training today. Calories 3497 Pro 251 Carbs 372 Fat 82 Back session tomorrow after work.

A little leg work tonight after work. SS: lying leg curls w/ leg extensions 2x20/20, 3x15/15 Squats 1x20, 10/10 SS: seated calf raises w/ standing BW calf raises 4x20/15-20 Calories 3441 Pro 291 Carbs 364 Fat 74 Probably no training tomorrow.

Chest day at the gym. Standing cable crossover 1x25, 1x20, 2x15, 1x20, 1x25 Slight incline DB press 5x10, 5x8 Machine chest press 1x15, 1x12, 1x8, dropsets 1x6/5/6/8, 1x4/4/4/7 Calories 3519 Pro 238 Carbs 402 Fat 84 Ate pretty clean today but, I did have a slice of Irish Creme Cheesecake...

ArmDay after work: SS: DB drag curls w/ tricep kickback 3x20/20 SS: close grip press w/ standing hammer curls 1x20/15, 3x15/12 SS: Seated french press w/ preacher curls 1x15/12, 3x10/8 SS: DB skullcrushers w/ concentration curls 3x12/10 20 BW standing calf raises between every set. Calories...

Shoulders tonight after work. Seated rear delt flyes 4x20 Seated DB shoulder press 2x20, 1x15, 3x12, 1x20 Seated DB front raises 3x12 Standing side laterals 3x15, 1x20 SS: DB shrugs w/ bent over rear delt flyes 4x15/10 Calories 3648 Pro 250 Carbs 360 Fat 107 Arms after work tomorrow. Weight...

Leg day at the gym. Bike 7 mins Lying leg curls 5x20, rp 1x16/9, 1x14/9 Leg extensions 4x15, rp 1x13/8, 1x11/8 Smith squats 1x15, 5x10 Leg press 1x25, 2x20, ds 1x25/30 Seated calf raises rp 1x15/10, 3x12/8, 1x15/10 Machine calf raises 5x10-12 Calories 3521 Pro 244 Carbs 365 Fat 88 Tomorrow...

Back session after work tonight. BW pullups wide 6x10, 4x8 DB 1 arm low row 1x15, 5x10 BW pullups neutral 4x8 SS: DB high row w/ upright rows 1x20/10, 3x12/10 SS: DB shrugs w/ rear delt flyes 3x12/10, 1x20/15 Calories 3630 Pro 262 Carbs 370 Fat 97 Legs tomorrow.

Yesterday No training, Thanksgiving macros: Calories 3832 Pro 231 Carbs 418 Fat 102 Today was chest session after work. Incline DB press 3x15, 10x10 Slight incline DB press 4x12 Slight incline DB flyes 4x12 Slight incline hex press 4x15 15 Standing BW calf raises (1sec squeeze at top) between...

Arm day after work tonight. SS: DB drag curls w/ tricep kickback 2x20/20, 2x12/12 SS: DB skullcrushers w/ seated hammer curls 3x15/12 SS: Seated french press w/ preacher curls 1x25/20, 3x15/10, 1x20/15 20 standing BW calf raises between every set Calories 3762 Pro 248 Carbs 350 Fat 127 I had...

No training today. Calories 3166 Pro 257 Carbs 330 Fat 73 Going to try to squeeze a quick arm session tomorrow. Next few days will be long workdays.

Yesterday was no training. Calories 4763 Pro 310 Carbs 422 Fat 150 Went to dinner and a late movie with the wife, hence all the extra cals. Today was leg day. Bike 7 mins Leg extensions 7x15-20 Lying leg curls 7x20 Leg press 7x20 Seated calf raises rp 1x15/10, 3x12/8 Machine calf raises 4xfail...

Back day. Pulldowns wide 2x15, 4x10 HS iso high row 1x15, 3x10 1 arm HS iso row 1x13, 3x8-9 HS iso low row 1x15, 3x10, 1x15 HS standing shrugs 1x20, 3x10, 1x20 Machine rear delt flyes 3x12 Calories 3241 Pro 245 Carbs 274 Fat 127

No training yesterday but I ate everything I could get my hands on. Yesterday's macros: Calories 3728, Pro 250, Carbs 391, Fat 109 Today was Chest w/ a little shoulders. Incline bench press 2x15, 3x12, dropset 1x12/12 Flat bench press 2x12, 3x8, double dropset 1x9/6/8 Incline DB press dropsets...

Leg day at the gym. Bike 7 mins Lying leg curls 2x20, 3x15, 1x18 Leg extensions 2x15, 2x12, 2x10 Leg press (low narrow) 1x25, 1x20, 3x15, 1x25 Leg press (middle wide) 4x20 Seated calf raises rp 3x15/10/10 Machine calf raises 3xfail Abductors 3x15-18 No work today and I have missed a couple...

Arm Day after work today. SS: DB drag curls w/ tricep kickback 2x20/20, 2x15/15, 2x12/12 SS: close grip press w/ hammer curls 1x20/20, 1x15/15, 3x10/10, 1x15/15 SS: DB skullcrushers w/ concentration curls 1x15/15, 3x12/12, 1x25/25 Calories 3259 Pro 271 Carbs 302 Fat 77 Leg day tomorrow.

Yesterday was Chest Day. Standing cable crossover 1x25, 1x20, 1x15, 1x20 HS iso incline press 1x20, 1x12, 3x10, dropset 1x12/12 Machine chest press 1x15, 1x13, 3x10, dropset 1x10/7/6 Pec Dec 4x12 HS iso side/wide chest press 4x10-12 Yesterday's macros: Calories 2919, Pro 225, Carbs 298, Fat 71...

No training yesterday. Yesterday's Macros: Calories 3124, Pro 244, Carbs 282, Fat 99 Today was another back day. BW pullups wide 3x12, 4x10 One arm DB high row 1x15, 3x10, 1x15 DB shrugs 4x15 DB Upright rows 3x12 Rear delt flyes 3x15 20 Standing BW calf raises between every set. SS: DB drag...

Back day at home after work. Session was cut short by a phone call about an old friend. Anyway I will have to work another back day in this week. BW pullups wide 3x12, 1x10, 1x10, 1x8, 1x6 DB low row 4x10, 1x15 BW pullups neutral 2x10 Calories 3143 Pro 266 Carbs 250 Fat 97 Been trying to keep...

Leg day. I've been having some issues with my right hip. So I haven't trained legs in over a week. Today I decided that I would do a higher rep/more pump focused leg day. Bike 7 mins Lying leg curls 5x20 Leg extensions 3x20, 3x15 Leg press: narrow low 4x20, 1x50 Leg press: wide middle 1x25...

No training yesterday. Yesterday's macros: Calories 3216 Pro 219 Carbs 348 Fat 76 Today I hit shoulders after work. Seated rear delt flyes 2x20, 2x12, dropset 1x12/15 Seated DB shoulder press 1x20, 1x15, 2x12, dropset 1x12/15 Standing side lateral raises rest pause 1x18/8, 1x16/8, 1x18/10...