Hello everyone once again im back, last year i had knee surgery and toe surgery and it set me back some but i continued and cut and looked pretty good. Then started new job and it kept me away from gym i still worked out but was never the same.
I've been back at it for about 3 months now and slowly getting things back on track.
Current weight 220 at 6ft, my heaviest ever and holding steady here for some time.
Just gonna post some workouts going back a few months to show some type of progress if any haha
___________________________________________
SQUATS
135x5
225x3
315x2
365x1 NEW PR
225x5
225x5
155x10
standing shoulder presses
45x10
65x6
stand should flyes
15x20x20
standing sldl wdbs
75x10x10
leg xt mach
50x2 sets slowly
_____________________________________________
CHEST TRI
Inc db
90x10
90x8
55x10
stand oh tri xt
40x15x13
seated flye mach
70x15x10x?
rope tricep pulldowns
couple sets
____________________________________________
BACK AND BI
lat pulls w cg underpulls
100x20x20
150x10x10
bent db rows
30x15
60x10x10
overhead cable double bi curls
80x10x7
cable lat straight arm pulldowns
50x20x12
stand bi curls
30x20x15
_______________________________________________
Legs and shoulders
standing flyes
15x20x15
30x10
squat
95x5
135x10
225x5x5x5x5
standing romanian db w presses
20x10x10
35x10x10
45x10x10
55x10x10
walk lunges
35x5 laps
front laterials
12x10x10x10
______________________________________________
CHEST TRI
flat db
75x15x14x7
standing 1h oh xt
20x15x15
flat db flyes
2x20lbs
cable tri pushdown and xts
60x2sets each
pushups back home off tub lol
bwx15x15x9
_________________________________________________
BACK AND BI
tbar rows
45x10
90x15
135x10x10x10x10
standing curls
25lb plates x20x15
chinups
bwx5x5x5
front back side to side pullups
x8x6
tgrip pullups
x7x6
2h cable oh curls
50x20x20x15
lat pulldowns
100x30x15 slow
cg underhands
100x15x13 slow
_____________________________________________
Should Legs
waist cleans to presses barbell
135x5x5
squats
135x5x5
225x5
375x2
315x1
375x1 NEW PR
225x20 PR widowmakers
standing db presses w sldl
45x15x10
45x10x10
_________________________________________________
CHEST TRI
flat flyes
10x10
25x10x10
kickbacks
15x15
25x10
flat dbs
65x10x15x10x10
stand db oh xt
45x10x10
dec bench
95x15x10
115x10x10
cg dec bench
115x10x10
stand cable fyles w punches
40x15x15
40x15x15
_________________________________________________
BACK BI
wide chinups
wide 7x7x7
stand cable 1arm curls
50x20 slow
70x10x10
tbar row mach
45x15
90x10x10x10
cg under pulldowns
100x15x15
150x10x10
stand hammers
20x20
30x15x15
________________________________________________
should legs
squats 135x5
225x3
315x2x2
225x10
stand calves
135xmax xmax
stand should press
135x5x5
stand db presses w shrugs
50x7 50x15
70x4 70x15
walk lunges
55x 2lengths 2 sets
_________________________________________________
Chest tri
flat bench
95x7
135x7
185x7x6
135x7x7
stand oh tri db xt
35x7 singles
60x10x10 doubles
inc db presses
75x10x5x4
cable pushdowns
3supersets
cable mach flyes
3sets
tate presses small inc
30x3sets
should shrugs and calves
135x2sets
THATS ALL FOLKS up to last workout, getting bored of my workouts they have no real logic or science to them hah
I've been back at it for about 3 months now and slowly getting things back on track.
Current weight 220 at 6ft, my heaviest ever and holding steady here for some time.
Just gonna post some workouts going back a few months to show some type of progress if any haha
___________________________________________
SQUATS
135x5
225x3
315x2
365x1 NEW PR
225x5
225x5
155x10
standing shoulder presses
45x10
65x6
stand should flyes
15x20x20
standing sldl wdbs
75x10x10
leg xt mach
50x2 sets slowly
_____________________________________________
CHEST TRI
Inc db
90x10
90x8
55x10
stand oh tri xt
40x15x13
seated flye mach
70x15x10x?
rope tricep pulldowns
couple sets
____________________________________________
BACK AND BI
lat pulls w cg underpulls
100x20x20
150x10x10
bent db rows
30x15
60x10x10
overhead cable double bi curls
80x10x7
cable lat straight arm pulldowns
50x20x12
stand bi curls
30x20x15
_______________________________________________
Legs and shoulders
standing flyes
15x20x15
30x10
squat
95x5
135x10
225x5x5x5x5
standing romanian db w presses
20x10x10
35x10x10
45x10x10
55x10x10
walk lunges
35x5 laps
front laterials
12x10x10x10
______________________________________________
CHEST TRI
flat db
75x15x14x7
standing 1h oh xt
20x15x15
flat db flyes
2x20lbs
cable tri pushdown and xts
60x2sets each
pushups back home off tub lol
bwx15x15x9
_________________________________________________
BACK AND BI
tbar rows
45x10
90x15
135x10x10x10x10
standing curls
25lb plates x20x15
chinups
bwx5x5x5
front back side to side pullups
x8x6
tgrip pullups
x7x6
2h cable oh curls
50x20x20x15
lat pulldowns
100x30x15 slow
cg underhands
100x15x13 slow
_____________________________________________
Should Legs
waist cleans to presses barbell
135x5x5
squats
135x5x5
225x5
375x2
315x1
375x1 NEW PR
225x20 PR widowmakers
standing db presses w sldl
45x15x10
45x10x10
_________________________________________________
CHEST TRI
flat flyes
10x10
25x10x10
kickbacks
15x15
25x10
flat dbs
65x10x15x10x10
stand db oh xt
45x10x10
dec bench
95x15x10
115x10x10
cg dec bench
115x10x10
stand cable fyles w punches
40x15x15
40x15x15
_________________________________________________
BACK BI
wide chinups
wide 7x7x7
stand cable 1arm curls
50x20 slow
70x10x10
tbar row mach
45x15
90x10x10x10
cg under pulldowns
100x15x15
150x10x10
stand hammers
20x20
30x15x15
________________________________________________
should legs
squats 135x5
225x3
315x2x2
225x10
stand calves
135xmax xmax
stand should press
135x5x5
stand db presses w shrugs
50x7 50x15
70x4 70x15
walk lunges
55x 2lengths 2 sets
_________________________________________________
Chest tri
flat bench
95x7
135x7
185x7x6
135x7x7
stand oh tri db xt
35x7 singles
60x10x10 doubles
inc db presses
75x10x5x4
cable pushdowns
3supersets
cable mach flyes
3sets
tate presses small inc
30x3sets
should shrugs and calves
135x2sets
THATS ALL FOLKS up to last workout, getting bored of my workouts they have no real logic or science to them hah