2019....Time to conquer my demons

Good News
 
LEGS B

Front Squats 205x3 / 205x3 / 205x3 / 205x3 / 205x3 / 205x3

Deadlifts 205x8 / 295x8 / 385x8

One Leg HS Presses 145x15 / 190x15 / 235x15

One Leg Standing HS Curls 70x15 / 60x15 / 50x12 (Repeat...not ready to go up)

Abductor HS Machine 170x10 / 170x10 / 170x10

Adductor HS Machine 170x10 / 170x10 / 170x10

Standing Calf Raises 160x20 / 140x20 / 120x20

One Leg Seated Calf Raises 70x15 / 60x15

NOTES:
- so nice to be back in the gym
- I'm modifying upper body A by replacing incline bb for flat db and lying hs presses for incline hs presses
- everything else will be remaining the same
- had an ear infection it turns out which caused the ear problem. But good to go once it was cleaned out and given antibiotics
 
I'm actually at a gym where I can push myself again. Sorry no update this weekend, had som2 family health stuff going on
 
So I was already tired of my program....LOL short attention span. So I will just be switching to a 3 on 1 off. Here's today's...


Back / Biceps

Reverse Grip Pulldowns 150x6 / 200x6 / 250x6 / 270x6 (Real happy with this!)

Deadlifts 135x5 / 225x5 / 315x5 / 405x5 / 455x5

High One Arm HS ROWS 40x12 / 60x12 / 80x12

Rope Pullovers 60x12 / 80x12 / 100x12

Low Overgrip HS Rows 90x12 / 115x12

Hammer Curls 25x6 / 30x6 / 35x6 / 40x6

One Arm HS Preacher Curls 30x12 / 40x12 / 50x12

NOTES:
- So nice to switch it up...literally a breath of fresh air
- will be rotating exercises as I please, certain exercises will remain mainstays but nothing is set in stone
- chest, shoulders and tris tomorrow
-as you follow along you'll find i love variation as i find hitting muscles in multiple different ways is amazing for growth! Plus I'm at a new gym so there is ton of new stuff to play with
 
Today's workout...

Chest / Delts / Triceps

Incline Barbell Presses 155x5 / 200x5 / 255x5

Flat Lying HS Presses 90x8 / 180x8 / 270x8 / 360x6

Incline Dumbbell Flyes 30x12 / 35x12 / 40x12 / 45x12

Rope Rear Laterals 80x10 / 110x10 / 140x10 / 170x10

Cable Laterals 10x15 / 15x15 / 20x15 / 25x15

Ball Pressdowns 20x15 / 30x12 / 40x10 / 30x8

Overhead One Arm HS Tricep Extensions 30x10 / 40x10 / 50x10

NOTES:
- great workout today....anger drove the workout due to just having a bad day
- legs tomorrow
 
So legs got cut short Thursday due to a trip to the Emergency Room for my wife....everything's good just a quick scare. Here's what I got done...

LEGS

Seated Hamstring Curls 70x8 / 100x8 / 130x8 / 160x8 / 190x8 / 220x6

Reverse Hack Squats 90x10 / 180x10 / 270x10 / 360x10

One Leg HS Extension 70x12 / 90x12 / 110x10

Leg Press 90x10 / 180x10 / 270x10 / 360x10 450x10 (here is where I got stopped but still had a lot left in the tank)

NOTES:
- Going to my bestfriends gym today to do back just to see how his training is coming along and to check this new gym out
- going to try to start adding some pics and vids when I can as it is dead quiet in here ther than chatting with Rocket and Segansational occasionally
 
Punny said:
So legs got cut short Thursday due to a trip to the Emergency Room for my wife....everything's good just a quick scare. Here's what I got done...

LEGS

Seated Hamstring Curls 70x8 / 100x8 / 130x8 / 160x8 / 190x8 / 220x6

Reverse Hack Squats 90x10 / 180x10 / 270x10 / 360x10

One Leg HS Extension 70x12 / 90x12 / 110x10

Leg Press 90x10 / 180x10 / 270x10 / 360x10 450x10 (here is where I got stopped but still had a lot left in the tank)

NOTES:
- Going to my bestfriends gym today to do back just to see how his training is coming along and to check this new gym out
- going to try to start adding some pics and vids when I can as it is dead quiet in here ther than chatting with Rocket and Segansational occasionally
Click to expand...
Glad to hear the wifey is ok.

Yeah, my log is pretty slow. Only one or two consistent posters. I've started to add food porn. That seems to be a thing? Haha. Feel free to jump in my log too.
 
Here's the last 2 workouts.....

BACK / BICEPS

Pendlay Rows 135x5 / 185x5 / 235x5 / 285x5

Twisted Incline Dumbbell Rows 30x8 / 40x8 / 50x8 / 60x6

Barbell Shrugs 135x10 / 225x10 / 315x8

Wide Grip HS Pulldowns 90x10 160x10 / 230x10

Dumbbell Pullovers sup/ One Arm Cable Rows 50x10 & 60x10 / 75x10 & 80x10 / 100x10 & 100x8

Reverse Grip One Arm Cable Curls 10x15 / 20x15 / 30x15 / 40x12

Dumbbell Curls 20x8 / 25x8 / 30x8 / 35x8

NOTES:
- my buddies gym is a hole in the wall with not alot of options for lifting
- had a good workout but definitely not a place I'd switch until they get more weight and more options for equipment
- I did like quiet of the gym

CHEST / DELTS / TRICEPS

Flat Barbell Presses 135x5 / 185x5 / 235x5 / 285x5

Incline HS Presses 90x8 / 180x8 / 270x8 / 360x6

Pec Deck 100x10 / 130x10 / 160x10 / 190x10 / 220x10

Front Dumbbell Raises 20x8 / 25x8 / 30x8 / 35x8

Machine Laterals 60x20 / 80x15 / 100x12 / 120x10

One Arm Dumbbell Extension 20x15 / 25x15 / 30x15

One Arm HS Tricep Dip Machine
45x8 / 70x9 / 95x8 / 120x8

NOTES:
- great workout and really appreciated being at my gym
 
Twisted Incline Dumbbell Rows is rows with your chest on the bench hold the Dumbbells hanging with your palms facing your body. You then pull up while twisting so the row is finished with your palms facing away from you. It's a Charles Glass exercise I saw back in the day. Love the squeeze. Will they to get a video next week.
 
Busy week so training will be shortened. Back / Chest, Delts / Arms, Legs friday so I have a huge appetite to eat a 40oz steak. Weeeeeee! Yes I'll put up a pic!

BACK / CHEST

Reverse Grip Pulldowns 100x20 / 150x15 / 200x12

Incline Dumbbell Presses 40x8 / 60x8 / 80x8 / 100x8

Wide Grip Pulldowns 120x6 / 150x6 / 180x6 / 210x6 / 240x6

Iso Decline HS Presses 90x8 / 180x8 / 270x8 / 320x6

One Arm Seated HS Rows sup/ Standing Upper Chest Raises 45x10 & 20x8 / 90x10 & 25x8 / 135x10 & 30x6 / 180x8 & 15x10

Unilateral One Arm DB Pullovers 30x10 / 35x10 / 40x10

NOTES:
- Felt great just to get in and even felt pretty strong... a few day lay off likely helped
 
Punny said:
Busy week so training will be shortened. Back / Chest, Delts / Arms, Legs friday so I have a huge appetite to eat a 40oz steak. Weeeeeee! Yes I'll put up a pic!

BACK / CHEST

Reverse Grip Pulldowns 100x20 / 150x15 / 200x12

Incline Dumbbell Presses 40x8 / 60x8 / 80x8 / 100x8

Wide Grip Pulldowns 120x6 / 150x6 / 180x6 / 210x6 / 240x6

Iso Decline HS Presses 90x8 / 180x8 / 270x8 / 320x6

One Arm Seated HS Rows sup/ Standing Upper Chest Raises 45x10 & 20x8 / 90x10 & 25x8 / 135x10 & 30x6 / 180x8 & 15x10

Unilateral One Arm DB Pullovers 30x10 / 35x10 / 40x10

NOTES:
- Felt great just to get in and even felt pretty strong... a few day lay off likely helped
Click to expand...

A Short Workout is Better Than No Workout!
 
255 lbs 5 x's on incline is strong. I did 275 lbs-4 x;s earlier this year and 315 lbs- 4x's on incline smith.

keep up the good effort.
 
SHOULDERS / ARMS

Standing Barbell Military 95x5 / 115x5 / 135x5 / 155x5 / 175x5

Seated Machine Laterals 40x8 / 60x8 / 80x8 / 100x8 / 120x8 140x6

Seated Iso HS Military Presses 90x10 / 140x10 / 190x10

Pendulum DB Rear Laterals 15x10 / 20x10 / 25x10 / 30x8

Iso One Arm HS Extensions 40x12 / 50x12 / 60x12

Iso One Arm HS Preacher Curls 40x10 / 50x10 / 60x10

Dumbbell Close Grip Presses sup/ Hammer Curls 40x8 & 30x6 / 55x8 & 35x6 / 70x8 & 40x6
 
Standing Barbell Military 175 X 5 = Strong !!
 
Take care of yourself !!
 
LEGS

HS One Leg Extensions 30x10 / 50x10 / 70x10 / 90x10 / 110x10

One Leg HS Standing Ham Curls 25x8 / 35x8 / 45x8

Front Squats 205x5 / 255x5 / 305x5

Seated Hamstring Curls 110x10 / 145x10 / 180x10

Leg Presses 90x10 / 180x15 / 270x20 / 360x25 (can go higher but felt stopping here was right)

One Leg Seated Calf Raises 25x10 / 35x10 / 45x10

Standing Calf Raises 150x8 / 210x8 / 270x8

NOTES:
- great pace to the workout, had a ton of energy
- front squats went well for being pre exhausted
- still trying to make a decision on ordering mk 677 and lgd 4033....things are going well but I really want to turn up the volume! Ugh I hate decisions...
 
I Love a Good Steak !!
 
So I had an amazing workout today....bad mood usually means heavy #'s for me!

CHEST / DELTS / TRICEPS

Incline Barbell Presses 135x8 / 185x5 / 235x5 / 265x5 *whoop whoop

Flat HS Lying Presses 90x8 180x8 / 270x8 / 320x8

Flat Dumbbell Presses 30x10 / 50x10 / 70x10

Cable Laterals 10x20 / 15x18 / 20x15 / 25x12

Seated Barbell Military Presses 95x8 / 115x8 / 135x8 / 155x8

HS One Arm Tricep Extensions 30x12 / 50x10 / 70x8

One Arm Reverse Cable Pressdowns 20x12 / 30x12 / 40x10

Notes:
- couldn't be any happier about this workout...got some stress out and killed the weights
- back tomorrow
 
Sometime you just have to "Take It Out On The Weights"
 
Punny said:
LEGS

HS One Leg Extensions 30x10 / 50x10 / 70x10 / 90x10 / 110x10

One Leg HS Standing Ham Curls 25x8 / 35x8 / 45x8

Front Squats 205x5 / 255x5 / 305x5

Seated Hamstring Curls 110x10 / 145x10 / 180x10

Leg Presses 90x10 / 180x15 / 270x20 / 360x25 (can go higher but felt stopping here was right)

One Leg Seated Calf Raises 25x10 / 35x10 / 45x10

Standing Calf Raises 150x8 / 210x8 / 270x8

NOTES:
- great pace to the workout, had a ton of energy
- front squats went well for being pre exhausted
- still trying to make a decision on ordering mk 677 and lgd 4033....things are going well but I really want to turn up the volume! Ugh I hate decisions...
Click to expand...
Strong leg numbers dude. You gonna get in on the leg pic thread? Lol.
 
Here's yesterday's workout....

BACK

Dumbbell Rows 40x6 / 60x6 / 80x6 / 100x6 / 120x6

V-Bar Cable Rows 100x8 / 150x8 / 200x8 / 250x8

Short Width Prone Grip Pulldowns 150x8 / 180x8 / 210x8 / 240x8

Wide Grip Pulldowns 150x10 / 180x10 / 210x10

HS Pullovers 45x12 / 70x12 95x12 / 120x12 ( this machine suck, cables or db's in the future)

One Arm HS Preacher Curls 20x10 / 30x10 / 40x10

DB Hammer Preacher Curls 20x12 / 25x12 / 30x12

NOTES:
- Just an okay workout, weights and reps were good just wanted to be the previous day's annihilation
- legs tomorrow

Anyone here a fight fan as tomorrow's UFC card looks awesome!
 
Workout looks Strong !!
 
LEGS

Box Squats 135x8 / 185x8 / 225x8 / 275x8 / 315x8

Leg Extensions 120x10 / 150x10 / 180x10 / 210x10

Standing HS Hamstring Curls 25x15 / 30x15 / 35x15

Reverse Hack Squats 90x6 / 180x6 / 270x6 / 360x6

One Leg press 70x12 / 115x12 / 160x12 / 205x12

Standing Calf Raises 70x15 / 90x15 / 110x15

Seated One Leg Calf Raises 45x6 / 55x6 / 65x6 / 75x6

NOTES:
- I'm honestly tired of saying amazing workout but guess what it was a amazing workout! Just truly appreciating going in and crushing weights at my new gym as my old gym had sucked my energy out
 
315X8 Nice !!
 
Here's the last two workouts....

CHEST / DELTS / ARMS

Wide Grip Incline HS Presses 90x8 / 180x8 / 270x8 / 360x6

Flat Barbell Presses 135x5 / 185x5 / 225x5 / 275x5

Decline Barbell Presses 135x12 / 185x12 / 23x12

Seated Machine Laterals 50x20 / 70x15 / 90x12 / 110x10

Seated Alternating Dumbbell Laterals 20x6 / 25x6 / 30x6

HS Tricep Dip Machine 180x10 / 230x10 / 280x8

Ball Pressdowns 20x20 / 30x15 / 40x12

BACK / BICEPS

Rack Deadlifts 135x5 / 225x5 / 315x5 / 405x5 / 455x5

Dumbbell Pullovers 40x8 / 60x8 / 80x8 / 100x8

Reverse Grip Pulldowns 100x12 / 150x10 / 200x8 / 250x6

Cyber Standing T-Bar Rows 90x10 / 135x10 / 170x8

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Reverse Grip High HS Rows 90x8 / 160x8 / 230x8

Dumbbell Curls 30x8 / 40x8 / 50x6

Reverse Grip One Arm Cable Curls 20x15 / 30x15 / 40x12


NOTES:
- training the last few days has been decent but diet is a little off and I noticed it in the gym
- back on track tomorrow, good thing I'm bulking
- got my bonus so its supp time tomorrow
 
Yup...I'm thinking I should probably do some before and afters. Will probably just keep this log going as it's not like I'm that far in
 
Yesterday's workout...

LEGS

One HS Leg Extensions 40x10 / 60x10 / 80x10 / 100x10 / 120x8

One Leg HS Ham Curls 30x8 / 40x8 / 50x8

Front Squats 215x5 / 265x5 315x5

Leg Press 110x10 / 200x15 / 290x20 / 380x25

Seated Hamstring Curls 130x10 / 160x10 / 190x10

Standing Calf Raises 160x8 / 210x8 / 260x8

NOTES:
- killer workout yesterday
- took push day off today as I got busy
- will do chest / back tomorrow
- going to have unwind night with a few drinks and a comedy with friends before my sarms arrive
 
Just got back into the gym today as I took a couple days off due to being out of town. My order is not here yet but it should be in a couple of days. Will update my back training later on.
 
Here's the last 3 workouts....

BACK

One Arm HS High Row 40x8 / 60x8 / 80x8 / 100x8 / 120x8

Reverse Grip Pulldowns 100x6 / 150x6 / 200x6 / 250x6 / 280x5 w/ drop 140x10 drop 70x20

Wide Grip Pulldowns 120x10 / 140x10 / 160x10 / 180x10 / 200x8

One Arm Seated HS Rows 90x8 / 135x8 / 180x6

Pendlay Rows 135x5 / 155x5 / 175x5 / 195x5

CHEST

Flat Laying HS Presses 90x8 / 180x8 / 270x8 / 320x8 / 370x6

Incline Barbell Presses 135x6 / 165x6 / 195x6 / 225x6

Flat Barbell Presses 135x8 / 205x8 / 275x6

Pec Deck (double pump) 100x8 / 120x8 / 140x8

LEGS
Front Squats superset w/ Back Squats 135x5 & 135x5 / 185x5 & 185x5 / 235x5 & 235x5

Good mornings 135x8 / 155x8 / 175x8 / 195x8

Seated Hamstring Curls 135x6 / 195x6 / 255x4 w/ drop set 120x8 drop 60x16

One Leg Extensions 20x20 / 40x15 / 60x12 / 80x10 / 100x8

One Leg Seated Calf Raises 25x20 / 35x15 / 45x12 / 55x10

Standing Calf Raises 100x20 / 120x15 / 140x12 / 160x10 / 180x8

Notes:
- days off created absolutely amazing workouts
- SARMS showed up so I will likely get that going this weekend
- will try to get pics and stats up before I start so I can compare the final results
 
Strong Dude !!
 
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