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Shoulders yesterday after work. Seated rear delt flyes 2x20, 3x12 Seated DB shoulder press 1x15, 1x12, 3x10 Seated front raises 3x12 Standing side lateral raises 3x15 Bent over rear delt flyes 3x15 Yesterday's Macros: Calories 4303, Pro 279, Carbs 417, Fat 104 Today was Back day. Pulldowns...

Today I got a quick but intense leg session in after work. SS: lying leg curls w/ leg extensions 1x25/25, 1x20/20, 2x12/12 Squats 2x15, 2x12, 2x8, dropset 1x12/15 SS: seated calf raises w/ standing BW calf raises 4x20/20 Calories 3714 Pro 257 Carbs 383 Fat 98 Tomorrow is shoulders after work.

Quick Arm Blast at home after work. SS: DB curls w/ kickbacks 3x20 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 Calories 3564 Pro 274 Carbs 324 Fat 104 Not sure what tomorrow will bring.....

Thanks JW, I appreciate the support. [emoji1320] Sent from my iPhone using Tapatalk

Got some chest work in after work today. Incline bench press 2x20, 3x15 Flat bench 2x12, 3x8 Slight incline DB press 3x15 Slight incline DB hex press 3x12 Slight incline DB flyes 3x10 Calories 3858 Pro 292 Carbs 354 Fat 127

No Training today. Calories 3622 Pro 222 Carbs 387 Fat 94 Push day tomorrow after work.

Pull day at home this afternoon. BW pullups wide 4x12 Bent barbell rows 1x15, 4x10 SS: DB high row w/ barbell shrugs 3x15/12 SS: rear delt flyes w/ upright rows 3x15/12 Ez bar curls wide 1x20, 3x11-12 Seated hammer curls 3x10 Concentration curls 3x10 Calories 3854 Pro 222 Carbs 359 Fat 150...

No training yesterday. Plus I ate everything In sight including the BBQ Bacon burger pictured below. Yesterday's Macros: Calories 4028, Pro 220, Carbs 418, Fat 160 Today I got a leg session in at home. Lying leg curls 1x25, 3x15 Leg extensions 1x25, 1x15, 3x12 Squats 3x15, 3x10, drop set...

Yesterday's quick push session before work: Slight incline DB press 3x20, 3x15, 1x20 Slight incline DB flyes 3x10 SS: standing front raises w/ side laterals 3x12/15 SS: DB skullcrushers w/ close grip pushups 3x12/10 Yesterday's macros: Calories 4040, Pro 303, Carbs 420, Fat 110 Today was a...

Pull day at the gym. Machine pulldowns wide 1x20, 1x15, 3x10, dropset 1x10/8/10 HS iso row 1x14, 3x8, 1x12 SS: HS standing shrugs w/ HS iso high row 1x20/15, 3x15/12, 1x20/15 Machine rear delt flyes 1x15, 1x12, 3x10, 1x12, 1x20 Seated DB curls 1x20, 1x15, 3x9, 1x15, 1x20 Machine preacher curls...

Today should have been leg day. However I've had a little issue with my right hip the past two days. So I decided to not aggravate it anymore than it already is. Pull day is tomorrow and I still wanted to get something in tonight, so I did a little core work. I don't do abs at all, and I kept...

Yesterday was a rest day. Work first then cookout, I ate good. Yesterday's macros: Calories 4963, Pro 305, Carbs 506, Fat 133 Today was Push session after work. Bench press 1x15, 1x12, 4x8 Wide grip bench press 3x10 Close grip bench press 3x8 Incline bench press 3x10 BW dips 3x15 SS: seated DB...

Pull session at the gym today. Machine pulldowns wide 1x20, 1x15, 4x10 HS iso row 1x12, 4x8 SS: HS standing shrugs w/ HS iso low row 1x25/15, 3x10/10, 1x20/13 Face pulls 1x20, 1x15, 1x10, 1x15 Machine rear delt flyes 1x15, 1x12, 1x10, 1x14 Machine preacher curls 1x20, 1x12, 3x9-10, dropset...

Thursday was a rest day. Thursday's macros: Calories 3642, Pro 273, Carbs 372, Fat 95 Got a little leg work in last night after work. Lying leg curls 4x20 Leg extensions 2x20, 4x12-14 Goblet squats 1x15, 4x12 Stiff leg deadlifts 4x10 SS: seated calf raises w/ BW standing calf raises 4x20/20...

Leg day this morning at the gym. Bike 7 mins Lying leg curls 1x20, 1x18, 3x12, dropset 1x10/8/8 Hack squats 2x15, 3x10, dropset 1x12/15 Machine leg press 1x20, 4x15 Seated calf raises rp 1x15/10, 3x9/6, 1x15/10 Leg extensions dropsets 1x15/8, 1x12/8, 1x10/8 Machine calf raises 1x12, 1x11, 1x13...

Push after work at home. Bench press 1x15, 1x12, 4x9 Wide grip bench press 3x10 Incline DB press 3x12 Seated DB shoulder press 3x12 Standing side laterals dropsets 3x12/12 SS: BW dips w/ seated French press 3x10/10 DB skullcrushers 3x12, 2x25 Calories 3838 Pro 318 Carbs 370 Fat 92 Legs in the...

Rest day today. Weight 174 Calories 4164 Pro 258 Carbs 420 Fat 86 Tomorrow will be a push session after work if I get out early enough.

Pull session at the gym this a.m. Machine pulldowns wide 2x15, 4x10-11 HS iso low row 1x12, 4x8 SS: HS standing shrugs w/ HS iso high row 1x20/15, 3x12/10, 1x25/15 Machine rear delt flyes 4x12 Face pulls 4x10 Machine preacher curls 1x20, 1x15, 1x12, 3x8 One arm DB preachers 4x10 Calories 3751...

Yesterday I got a Push session in after work. Bench press 1x15, 1x12, 4x8 Wide grip bench press 3x10 Incline DB press 3x12 Seated DB shoulder press 3x10 Standing side laterals dropsets 3x10/10 SS: BW dips w/ seated French press 3x12/12 DB skullcrushers 4x10 Yesterday's Macros: Calories 3805...

Leg Day after work at home. Lying leg curls 4x18-20 Leg extensions 4x18-20 Squats 2x15, 4x10, 1x20 DB Stiff leg deadlifts 3x12 SS: seated weighted calf raises w/ BW standing calf raises 3x15/fail Calories 3607 Pro 277 Carbs 351 Fat 92 Leg Day Veins...