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Sex,weights, and protein shakes. New permanent log

HIIT yesterday

10 tire flips
50 yard sprint
Repeat 5 times 1 minute rest

25 jump ropes
10 burpees
30-45 second rest
Repeat 5 times

Back and shoulders tonight. Felt great.

Pendlay rows
205 x 3 for 6 sets
Kept it 1 minute rest

T bar rows
135 x 12 for 3 sets
1 minute rest

Weighted pull ups
40lbs
12
9
7
1:30 rest

Close grip lat pull down
2 sets of 20

Seated dumbbell shoulder press
70 x 10 x 2
70 x 7. Really died on this last one I was surprised

Upright rows
3 sets of 8-12

Front raises
2 sets of 10-12

Lateral raises
3 sets of 10-15.

Standing dumbbell shrugs
Machine shrugs
Smith machine shrugs

Finished off with rear delts.

Was in there for about 1:40 felt nice was very much needed after that exercise.

Coming up next is legs. Which will be interesting since I have only done them once in the last month.

Stay tuned!
 
Great day!! I have you to thank from your last log for me discovering Pendlay Rows. They are a staple in the routine now.
 
Legs yesterday

Squats
275 x 10
275 x 10
315 x 6

Deadlifts
315 x 10 for 3 sets.

Leg press

70x 10 for 4 sets

Leg curls
4x10

Standing and seated calf raises
4x10


Just used yesterday to ease back into leg day. Gr chest and arms here soon. I'll probably be pressed for time though
 
Chest and arms

Flat bench
6x3 45 seconds rest
100lbs for all 6

Incline bench
3x8-12

80x12
80x11
80x8

Hammer strength
2x20

Decline barbell
3x12

For biceps did
Preacher curls
Hammer curls
Incline dumbbell curls
Rope curls

Triceps
Skull crushers
Overhead dumbbell extensions
Cable push downs

All arms were done for 4 sets of 10.

Felt great. Time to get big!
 
Upper body power. Still getting back into a regular routine so cut me some slack

Pendlay rows
225 for 3 sets of 5

Weighted overhand pull ups
50 lbs
10
8
8

Flat dumbbell bench
110s for 3 sets of 5. Only got 4 on the last set

Weighted dips
100 lbs
10
8
75 lbs
15
13

Seated shoulder dumbbell press
80 lbs
7
6
4

At the end did 4 sets of 10 for the following

Dumbbell shrugs
Preacher curls
Skull crushers
Overhead tricep extensions (dumbbell)
Hammer curls
Rope curls
Cable tricep push downs
Smith machine behind the back shrugs.

Diet is back in check so I'm gonna start posting up some pictures
 
Power legs

Squats
335 x 5
345 x 5
355x 3

Really rough first day back into heavy squats.

Deadlifts

405 x 5
425 x 5
425 x 3

Lunges

115 x 10 for three sets

Ended with calf raises.

Short leg day but kept it brutal. Going into a rest day tomorrow
 
Motivating back and shoulders. Damn near threw up

45 seconds strict rest

Pendlay rows
195 for 6 sets of 3

Weighted pull ups 25 lbs
16
11
8

Seated row machine
4 sets of 10

T bar rows
3 sets of 8-12

Dumbbell shoulder press
65 x15
65x11
65x9

Upright rows
90 for 3 sets of 12 missed 2 on the last set

Lateral raises
3x15
Front raises
3x8-12

Finished with dumbbell and machine shrugs
4 sets of 8-12.

Felt ****ing great!


This morning did HIIT again

8 minutes max amount of burpees

10 tire flips
50 yard sprint
10 burpees.

Did this for 10 rounds
1 minute rest in between each.

Gonna do legs here in a couple hours. That should be interesting
 
Destroyed some legs today.

Squat cleans
195x5
205x5
225x5

Back squats 1 minute rest
275 for 3 sets of 10.
Just barely got the 9 and 10 on the last set

Front squats
185 for 2 sets of 10

Deadlift
365 for 3 sets of 10
Last set only got 8.
Not using any chalk or straps either.

Calf raises
5 sets of 10
Quad extensions
5 sets of 15

All 1 minute rest. Wanted to do more but the gym was packed so I called it a day.
 
Chest and arms yesterday.
All 1 minute rest


Incline dumbbell
85x15
80x11
80x8 drop set
70x6
60x7
I really need to work on that muscular endurance. Kinda pathetic if you ask me

Flat dumbbell 6 of 3 45 seconds rest. Pause at the bottom
90 for all 3 sets

Dumbbell flat flies
40 for 3 of 10-15

Decline barbell
175 x 12
165x10
165 x 10

Incline cables
4 of 10


Arms was preacher curls
4x10

Tricep kickback
4 of 12

Tricep overhead dumbbell extension
4 of 8-12

Ran the rack for biceps 60 down to 15

Tricep cable push downs
4 sets of 10.

Starting to notice some small size gainz in my upper Chest which is nice.
 
Also just quit smoking cigarettes. (Well todAy was my last day)

I'm gonna post pictures and my new diet/workout log later on this afternoon. Want some feedback from you guys if anyone is still around.

Also taking a 3 day hiatus this weekend to take the wife and son camping up on the northern half of the island. Beautiful beaches up there so that should be a blast
 
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