2016 Log

6/23 PM chest
Flat DB press 4x10 slow reps
Flat close grip DB press 4x10 slow reps
Incline slow DB press 4x10
All done with 55lb dbs, as that's all the weight I have
 
6/24 pm
1 mile run
Gvt skull crushers various placement i.e. Chin ,nose ,forehead , behind head. 65 lbs. This is not a good exercise without a spotter for Gvt!!
3@10 band curls ss standing band French press 3@10
2@10 ea band curls from pull-up bar to face ss band tricep pushdowns
 
6/26 chest
Tri set 5 rounds 10 reps each
Flat DB bench
Perfect push-ups
Incline cable flies
--------------------
Ring dips. These suck. 5,5,5
And
Incline cable press12,12,12
-------
3 rounds 10 each
Suspension push-ups
And
High cable crossovers
 
7/1 ??? Just a random mix of things in the gym
Seated military 135@5,185@5,205@5,215@5,225@3 135@25 for a burnout.
SS with
Close pull-ups 5@5
----------------
Straight bar skull crush 135@6
SS with
Curl bar curls 65@6
For 5 rounds
 
7/2

Flat bench 10 reps each
195,215,225,225,235
Squats
195@10,10,10. So light due to dr orders to not even do them
Circuit 4 rounds
Bb row 135 10 reps
Wide pullups 6 reps
Close pull downs 10 reps
 
7/3
3@10 ea
Spider curls 65lb
Ss
DB preacher curls 35lb
3 rds triple set
DB hammers 35x10
Under hand pull downs 10
Seated cable curls 10

2 rds
Standing curl bar 65@10
Ss
Standing 35lb plate curl til fail
 
7/6
Triceps
Quad set 5 rds 10 each
Close grip bench
Pushdowns
DB skull crushers
Standing French press
 
7/10
Wide feet on counter top push-ups 5@12
Close as above 5@12
Regular width feet on floor 10x12
 
7/11
Circuit 3 rds
Flat bench 315@6
HS incline 45ea@12
Dips 10
-------
Circuit 3 rds
Flat bench 225@8
HS incline 90@6
High cable crossover various @10
 
7/19 chest
Circuit 5 rds 10 reps
Flat DB bench
Hs incline press
Dips
--------
3 rds
Hs incline press
Guilotine press
 
7/20 shoulders
5 rds
Seated military press 10 reps
Behind neck wide pullups 5
Reverse DB flies

Messed around with anti gravity press. Not bad but very different
 
7/21
Circuit, 4 rounds
Close grip bench 8 reps
Close grip chin ups 8 reps
V bar pushdowns 8 reps
Cable curl 8 reps
Rope pushdowns 8 reps
Rope hammer curls 8 reps
Last night 3 grueling miles, more the same tonight.
 
7/25
5 rds 10 reps
Handstand push-ups
Reverse flies
Face pulls
Light wide grip behind neck pulldowns
 
7/29 upper body circuit
4 rds various reps
Flat DB bench
Wide pullups
Incline DB flies
Handstand push-ups
Curls
Skull crushers
 
8/3
Close grip bench
And
Seated French press

Straight bar push downs
And
Bodyweight triceps extensions

Rope pushdowns for a burn
 
Power muscle burn back workout
Did this a few years back. Nice way to break things up
BB rows 185@5,205@5
Dual kb rows 40s@12x3
Pullups 10x3
Seated cable rows 1@burn
 
8/10
Close grip bench 5,3,3
Seated French press 3@10
Skull crushers 3@10
Rope pushdowns drop set 50 reps
Hammer curls 2@4
Pinwheel curls 2@4
Preacher bar curls 3@10
Bar curls 40 reps little rest as possible
 
8/11
Seated military 5,3,2
Full ROM HsPU 2,3,3
Wide behind head pullups 8,8,8
HsPU and dips 3 sets of 8&10,
 
Flat DB press 10,5,5,3,5,5
Incline HS press 3@10
Incline DB flies 3@10
Low and high cable x over 2@10 ea
Peck deck and HS incline 2@10 ea
 
8/16
Pullups 3@5
Weighted pullups 4@4
Barbell rows 3@5
DB rows 2@10
Pulldowns 2@10
PM
Home leg workout. Bodyweight and resistance bands.
 
8/19
Glute ham raise 3@8
Leg extensions 3@8
Wide preacher curls 3@8
--------
Close grip bench 3@10
Close preacher curls 3@8
--------
Skull crushers 3@10
Pin wheel curls 3@8
--------
Rope pushdowns
Cable curls
Alternatively short of fail for a total of 40 reps each

PM.
Hand release push-ups 10 sets of 20
 
8/21
No gym the next 2 weeks.
Push-ups variations 15 sets of 12
Feet on counter
Feet on chair
Feet on floor
Some ab work
Some band work for a pump
 
9/5 after some time off during vacation. Back to it
Bench 3 working sets
Incline hammer strength chest press ( heavy) & incline flies 3@6&8
Incline hammer strength chest press (light) & high cable x overs 3@10&10
 
9/6 quick leg and shoulders
Barbell squats 3 working sets
Full rom HsPU 3@3
2 rounds of 10 reps each dumbbell lateral raises, upright rows, standing shoulder press
 
Yesterday was supposed to be arms. Well I was robbed by one of those time thieves at the gym. You know them dudes who want to talk and can't just stfu! Literally laying under a bar trying to unrack and he just keeps running his c ock holster. Even with headphones in.
Today back.
9/09
Horizontal rows 3@10
Pullups
Wide 3@8
Close 3@8
Low rows 3@10
Close pulldowns 3@10
 
9-11 3 mile run
9-12 chest
Flat bench
275,295,315,325,315 all for 3
Hammer strength incline press
100lbs each side 5,5,6,6
Dips and incline 40lb DB flies 10 ea 3 rds
 
9/13
Arms. Not really feeling it today, shoulder is a little tweeked.
Close grip bench 135 3@10
Bar curls 65@3@10 with tricep extension variation 3@10
35db pin wheel curls and 35db skull crushers 3@10
2 sets cable curls for a pump
 
9/14
Shoulders
Hand stand push-ups 4x10, 1x8
Arnold press 35 lb DB 3@10
face pulls and reverse flies 3@10 ea
 
9/15
Back
Wide pullups 10,10,10
&
Underhand barbell rows 135 8,8,8

Horizontal suspension rows 3@10

Close pulldowns 3@10

Close pullups 3@6
 
9/19
Chest
Hammered for time this AM
Giant sets 4 rounds
Flat DB bench 55@12
Low cable flies 12
Feet inclined push-ups 10
 
9/20 shoulders
Last night had a good 3.5 mile run. Wife shared the duties of pushing the twins.
HSPU 5x10
Face pulls and reverse flies 3x10
Behind neck pullups 3x8
 
9/25 Bodyweight/resistance band chest workout
High incline push-ups 3@20,1@12
1 arm push-ups 3,5,5
Band flies 4@10
 
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