No More Excuses!!!

[Studhorse]

Chest/back

Bench: 170 x 10, 8, 5 (yikes)
Lat pulldowns: 130 x 10, 10, 10
DB rows: 60s x 11, 10, 9
Forward dips: BW x 9, 8, 8
Downward cable flys: 33s x 12, 12, 10
Facepulls: 100 x 10, 10, 10


Good stuff. Been loving those downward cable flys lately. Been squeezing my chest really hard on each rep and getting a great pump

They are also easy on the shoulders if you keep your hands at a 45deg angle.

 

[pistol345]

Ran late today so bailed on back, just hit chest.


DB bench: 70s x 10, 10, 10
Chest press: 130 x 12, 10, 10
Downward cable flys: 55s x 12, 12, 9. 33s til failure


It was a short workout today but felt pretty good. Chest was definitely popping afterward.

 

[pistol345]

 

[pistol345]

Off day

 

[pistol345]

I keep forgetting to post my workouts. My bad gang.

I'm still on it, been super slack about cardio tho. Really look the same so far. I actually found a box of Bronkaid in my supplements stash. Want to hit the cardio steady first then break that out when I need it

 

[pistol345]

 

[pistol345]

From arm day last weekend

 

[pistol345]

From Wednesday

Bench: 170 x 9, 9, 8
Pullups: 10, 9, 8
Decline bench: 150 x 9, 7, 8
DB rows: 60s x 11, 10, 9
Chest fly machine: 110 x 11, 11, 9


Good stuff. Solid numbers on bench and pullups.

 

[pistol345]

Hey guys. I'm back at it after a lazy Summer. I've stayed fairly lean but lost some strength. Sitting 181 at about 12.5%bf.

I'm doing an intense 2 months of cutting before I start a 6 month lean bulk. Stayed tuned!

 

[pistol345]

Leg day (yesterday)

Squats: 225 x 8, 8, 7
Leg extensions: 120 x 11, 10, 10
Leg curls: 110 x 12, 12, 10
Calf extensions: 187 x 12, 12, 12
Calf raises: BW + 210 x 15, 14, 14

 

[pistol345]

Right there where I was aiming

 

[pistol345]

Shoulders/ arms

Reverse cable flys: 22 x 11, 10, 9
Military press: 120 x 10, 9, 7
Chin ups: BW x 10, 8, 7
Flat bar tricep extensions: 110 x 12, 12, 12
Barbell curls: 65 x 12, 11, 9
Lateral DB raises: 15s x 10, 10, 10
Cable curls: 55s x 11, 10, 10

 

[pistol345]

Off day. Nailed it

 

[pistol345]

Forgot to post the past few days. I've got all my workouts and have eaten well.

Today was shoulders/bis/Tris
No milestones but had a great pump

 

[pistol345]

 

[pistol345]

I've been a good boy lately. A little high on carbs today, but not bad

 

[pistol345]

Another off day. Back in the gym Friday

 

[pistol345]

Hit a bit of fasted cardio this morning. Gonna start adding that in more often. Probably need to cut the calories by like 250 as well

 

[pistol345]

Squat day!

Squats: 210 x 10, 10, 10
Leg press: 395 x 11, 10, 10
Leg extensions: 120 x 11, 10, 10
Leg curls: 120 x 12, 11, 9
One leg calf raises: 120 x 10, 10, 9
One leg calf extensions: 88 x 11, 11, 10


That was a hell of a workout. I had some great sets and felt a great pump in my hamstrings. Great session.

Also had my cheat meal post workout. I tore up some Arbys

 

[pistol345]

Yesterday was arms/shoulders

DB overhead press: 60s x 10, 10, 8
DB hammer curls: 40s x 10, 9, 6. 35s x 3
DB tricep extensions: 60 x 12, 11, 11
Lateral DB raises: 15s x 11, 11, 10
Front DB raises: 20s x 10, 10, 8
One arm DB tricep extensions: 20 x 13, 12, 11
Concentration curls: 20 x 12, 12, 9
DB curls: 25s x 10, 8, 8


Good stuff. Had a nice pump in the biceps. The gym was getting crowded so I had to make due with mostly dumbbells.

 

[pistol345]

Yesterday's diet

 

[pistol345]

Off day today. Went high on carbs. That damn chili with bread is my kryptonite. Haha

 

[pistol345]

I've been hitting all my workouts and eating well, but I've been unable to post because I lost my phone. I'm getting a new one in a day or two and I'll be back with regular updates. anyways, here's todays workout...

Squats: 225 x 9, 9, 8
leg press: 400 x 10, 10, 9
leg extensions: 121 x 10, 11, 9
leg curls: 121 x 12, 12, 10
one leg calf raises: 120 x 10, 9, 9
calf raises: 210 x 11, 10, 10

good workout today. Numbers looks good despite being in the middle of a cut. Unfortunately, I don't feel like I'm losing much fat at all. I have another week off of the EC stack, then I'm hitting it hard again for 2 weeks. Currently weighing 179.

 

[pistol345]

Got a new phone!

 

[pistol345]

Another off day

 

[pistol345]

Chest/back day

BB bench: 150 x 10, 10,
Pull ups: BW x 7, 7, 7
BW rows: 10, 10, 10
Incline DB press: 60s x 12, 12, 11
Machine Flys: 110 x 12, 12, 10
Face pulls: 110 x 11, 10, 10

Great set of incline press.

Also weighed in at 177 so I'm down a few pounds. Looking a little leaner

 

[pistol345]

Diet numbers for the day. Solid numbers

 

[pistol345]

Off day

 

[pistol345]

Leg day!

Seated calf raises: 140 x 14, 12, 12
BB calf raises: 215 x 15, 14, 13
Leg extensions: 130 x 12, 130 x 11, 120 x 13
Leg curls: 140 x 11, 130 x 12, 120 x 12
DB straight leg deadlifts: 60s x 12, 12, 12
Leg press: 440 x 8, 400 x 12, 350 x 15
Leg extensions: 99 x 13, 12, 9. 77 x 5


Bit of a strange workout today. Figured I'd throw something different at my body. Nice burn in my quads.

 

[pistol345]

Had my cheat meal today. Ate an entire stuffed crust pizza. It was epic.

 

[pistol345]

Shoulders and arms

Military press: 120 x 10, 9, 8.5
BB curls: 65 x 12, 11, 10
Skull crushers: 45 x 12, 12, 11
Front BB raises: 45 x 12, 11, 10
Concentration curls: 20 x 13, 10, 10
Reverse flys: 22 x 11, 10, 10
Diamond pushups: BW x 12, 11, 11
Cables curls: 44s x 8, 8. 33 x 11

Had a crazy pump in the biceps today. Felt great

 

[pistol345]

 

[pistol345]

Progress pics

Looking soft today. Definitely losing a bit of fat tho

 

[pistol345]

Yesterday's diet numbers

 

[pistol345]

Shoulders/arms

DB press: 70s x 6, 60s x 11, 8
BB curls: 75 x 11, 10, 9
Dips: BW x 12, 11, 9
Lateral cable raises: 22 x 10, 8, 8
Cable tricep kickbacks: 44 x 12, 12, 10
Cable curls: 130 x 10, 10, 9
Double bicep cable curls: 55 x 10, 8. 44 x 12
Reverse cable flys: 22 x 12, 10, 10


That was a sick workout. I had a crazy pump going. I'm definitely seeing more veins than normal so all signs point toward me getting leaner

 

[pistol345]

Today's diet. Killing it!

 

[pistol345]

Off day