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Recreating Myself and Rising From

Volume leg day
17 min liss warm up

Seated leg ext
4x30, rest pause
3x15

Standing single leg curls
4x15

Db lunges
3x5 each leg

Calf press
4x15

Leg raises
3x10

10 min air bike
15 sec sprint
45 sec rest ride
 
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Started at 236 around Mardi gras. Goal is somewhere around 190 to 200 depending on mirror.
 
W3D3
Strength
Ohp
70%(115)x10x6
Ss with
Decline sit ups
5x10( first 5 sets of ohp)
Shrugs
5x10(second half of 5 reps)

Accessory
Seated db clean and press
4x10

Landmine shoulder press
4x8
Ss with
Standing db snatches
4x5 each arm

Cable upright rows
4x12

Rear delts with rev hyper
5x12
 
Back
Nautilus plate loaded row
3x10

Hammer strength low row
5x10

Nautilus plate loaded pulldowns
5x10

Incline prone rows
4x15

Bb curls
5x10

Db preacher curls
5x15

One arm pulldowns
5x15

Calves
 
Bench
160x10x6
Back down sets
135x2x10

Close grip bench
3x10

Incline db press
5x5

Cable flyes
5x15

Standing cable overhead tri ext
5x15
 
Shoulder feels janky today, but the osta plexx says **** it

Front raises
10x3x10 with 4 sec neg
Ss with
Side raises
10x3x5 with 5 sec hold at top

Seated db ohp
50x3x10
Ss with some pu**y ass
Db shrugs
3x15

Hammer strenght behind neck press
6x10, resting enough to change weights

Upright rows
85x4x10

Rear delts cable flys
5x15

1 arm db muscle snatches
4x5, each arm

Cable side raises
Ss with
Face pulls
4x10
 
Back to this log and keeping it going

Cable fly
3x15

Tri pushdowns
3x20

Was gonna db bench next, but all the ****ing benches are being used for God damn db preacher curls
So... for now

Hammer strenght flat bench
4x8

Flat db bench
60x10
80x6,4

Incline db press
55x3x8

Bench
135x3x8

Homemade chest press
3x13
 
Snatch grip deadlift
135x4x6

Lat pulldowns with rope
4x12

Db deadlifts
100x3x5
70x3x8

Hammer strength low row
4x10

Close grip lat pulldowns
4x15

Some bicep work
 
Seated db ohp
30x12
35x12
50x4x10

Incline bench
95x3x12
135x3x6

Seated close grip cable rows
3x12, underhand
3x12, overhand

Snatch grip upright rows
65x4x10
Ss with
Bottoms up kb shoulder press
25x4x5

Cable chest fly
3x15

Close grip neutral grip pull ups
3 sets to failure
 
Snatch grip bb front raises
4x12

Cable side raises
4x12

1 arm overhead cable tri ext
4x12

Standing db clean and press
35x2x6
40x4x5

Db high pulls
4x12
Ss with
Db curls
4x12

1 arm overhead kb press
3x10
Ss with
Shrugs
3x8

Hammer strenght behind neck press
4x10
 
Decline bench
Barx25
95x15
135x2x10
165x5
185x2x5
Ss witpkate grip curls
7 sets of various reps all above 10

Hammer strength chest press
4x15
Ss with
Plate grip upright rows
4x10

Incline db bench
45x2x15
65x2x8
45x2x15

Cable flyes
5x10, slow reps with pause at contraction
 
Nautilus high pulldowns
90lb each side x3x10
115each side x 5

Db deadlifts
70x5
95x5
135x2
70x5

V bar pulldowns
4x12

1 arm db preacher curls
3x15

Seated wide grip cable row
4x12

Hammer strenght high rows
4x12
Ss with
Plate curls
4xfail
 
Tri set
Cable side raises
Cable front raises
Straight arm pushdowns
3x10

Hammer strength incline bench
45x3x12
70x3x10

Nautilus low row
4x10

Bb overhead press with shrug
Barx8
65x2x8
75x8
85x2x8

Rack deads
135x8, warm up
225x3x5
275x2x3

Pec dec
4x15

Pulldowns
4x12

Rev cable flyes
3x15
 
Quick little shoulder session and some cardio this morning before work.

Machine ohp
20,12
2x8

Hammer strength military press
3x10

Side raises
3x12

Rear delts flys
3x12

And a little bit of cardio
 
Last day before surgery tomorrow

Incline bench press
45x2x15
60x2x10
70x2x8
Ss with landmine side raises
6x6

Landmine rows
4x10
Ss with
Front raises
4x10

Tri set
Bench
185x3x3
Plate curls
3x15
Plate upright rows
3x10

Nautilus pulldowns
3x8

Cable flyes
3x12

Cross body pulldowns
4x12
 
ally back in the gym

22 min liss cardio

Leg ext
5x15
5x20
10 sec hold x 2

Standing leg curls
4x10

Belt squats
4x10

15 min cardio
 
22 min incline treadmill

Hammer strength chest press
5x10

Hammer strength incline chest
1x20
4x15

Overhead db tri ext
2x20
1x15
2x12
2x8

Pec deck
3x15

Tri pushdowns
3x15

20 min cardio
 
15 min cardio

Hammer strength behind neck press
5x10

Front raises
3x15

Side raises
Ss with
Shrugs
4x12

Standing db ohp
5x8

Db high pulls
4x10

Cable Rear delt flyes
4x12

Little bit more cardio
 
Back in the gym motherfu*ckers

16 min cardio

Nautilus seated row
3x12
3x8

Nautilus pulldowns
1x15
3x10

Db preacher hammer curls
4x10

Db deadlifts
70x4x6

50 min cardio
 
Yesterday's leg session

It's leg day you p***ies

12 min treadmill warm up

Belt squats
3x10, 01 45lb plate each side
2x10, 2 plates each side
2x5, 3 plates each side

Calf press
3x20

Kb lunges
5x10 yards

Sissy squats
3x10
 
Pec deck
3x20

1 arm Smith machine bench
6x8

1 arm Smith machine close grip bench
3x5

1 arm Smith machine incline bench
5x5

Tri pushdowns
3x25

1 arm incline db flyes
4x8
Overhead cable tri ext
3x15

30 min cardio
 
Yesterday's training session
So after a long and suck ass week of first the wife and son being sick , then I get sick. I'm just about back to normal and it's time to crush it.

Cable front raises
Cable side raises
3x15

1 arm Smith machine ohp
4x10

Hammer strength behind neck press
3x10

Rear delt cable flyes
Ss with
Cross body pulldowns
3x12
 
This training session brought to you by VeinNutrition Rupture and Aorta

17 min warm up

Standing low cable row
4x12

Cable curls
5x10

Nautilus seated row
3x12
2x8

Nautilus pulldowns
3x8

1 arm Smith machine bent over row
5x5

Db shrugs
3x10
Ss with
Db high pulls
3x8
 
Belt squats
2x10, 2 plates per side
3x5, 4pps
1x8, 3pps

Leg ext
5x12

Leg curls
4x12

Cardio
 
1 arm db floor press
10,8,6 to warm up
40x7x10, on the good side and 5lb on the **** side

Incline 1 arm db bench
40x4x15

1 arm seated db ohp
40x3x8

Pushdowns on dip machine
3x10

Pushdowns
4x20
 
Bent row, wu
10,8,6

Bent rows
3x10

Lat pulldowns
4x15

Seated low row
3x15

db row with palms facing forward
3x15

Rear delts
3x20

Db curls
3x15

Preacher curls
2x20

Cross body hammer curls
3x20
 
Db ohp
45x4x10

Db Arnold press
35x4x10

Lat raises
4x15

Lying tri ext
2x12

Pushdowns
4x20

Cg bench
4x15

Curls
4x10

Preacher curls
2x20

Cable curls
4x20
 
Belt squats
3x10, normal stance
2x10, wide
2x10, narrow

Leg press
2x20

Leg ext
4x20

Leg curls
4x20

Calf press
4x25

Crunches
4x10
 
Smith machine bench
3x10, normal grip
2x10, wide
2x10, close

Incline db bench
4x15

Db ohp
4x12

Overhead tri ext
4x20

Tri pushdowns
4x20
 
Bent over rows
5x10

Nautilus pulldowns
4x15

Standing cable low row
3x12

Rev grip db row
3x12

Rear delts
3x20

Db curls
3x15

Preacher curls
3x20

Cable curls
3x20
 
Db deadlifts
70x6x10

Ssb good morning
3x5

Hack squat
3x8

Db shrugs
4x12

Leg curls
3x15

Calf raises
3x20
 
Landmine shoulder press, 1 arm
45x5x10

Arnold press, 1 arm
40x4x10

Lat raises
4x15

Tri ext, cable
4x12

Pushdowns
4x20

Cg bench
4x15

Db curls
4x10

Preacher curls
4x20

Cable curls
4x20
 
Ssb squats
3x8
1x3
2x5, wide
2x5, narrow

Leg press
4x15

Very short. But also got some cardio in after.
 
Db floor press
60x5x5, with good side
20x5x5, with repaired side

Smith machine bench
3x10, normal grip
3x10, wide
3x10, close

Incline db bench
4x15

Landmine shoulder press
4x12

Some triceps work
 
Low rows
3x10

Pulldowns
4x15

Seated rows
3x15

Rev grip db rows
3x15

Rear delts
3x20

Some bicep work
 
Sorinex Deadlift
3x10
2x3
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Sumo rack pulls
3x10

Good mornings
5x5

Hack squat
5x5

Db shrugs
4x12

Leg curls
3x15

Some shoulder rehab work

Bit of cardio
 
Db seated ohp
4x10

Hammer strenght shoulder press
4x10

Lat raises
4x15

Pushdowns
4x20

Cg bench
4x15

Some bicep work
 
20 min liss cardio warm up

Leg curls
4x10

Leg ext
4x10+5 partials

Box squats with ssb
2x8
2x5
3 singles
1x5

Spilt squats
Couple sets for some reps, nothing crazy
 
Sitting roughly 7.5 weeks post op from having shoulder repaired. Been working with Smith machine when benching that way I can load heavier on good side, but today I'm gonna to work a bit with liye weights and normal bench going to a 2 board.

Bench press to a 2 board
Couple sets with bar
95x2x8
135x3x3

Db floor press
4x8

Hammer strength chest press
6x5

Cable flys
4x10

Some triceps and shoulder rehab work

Deadmill sprints
 
Couple sets of cable.pull throughs for some warming up

Db single leg sldl
4x8
Ss with db hammer curls
4x10

Time to test out some holding power
Deadlift, conv overhand grip
135x2x8
185x2x3
185+40lb chain each side x3x2

Bent over kb rows
45x3x5

Seated single arm lat pulldowns
3x8

Db curls
3x8
Ss with
Underhand db rows
3x6
 
15 min warm up cardio
Run through of some shoulder cable warm ups

Landmine shoulder press
4x12, 1 arm each then 2 arm +6 reps

Tri set
Side raises
4x12
Upright chain rows
4x10
Plate Front raises to overhead
4x8

Standing 1 arm Arnold press
3x6
Ss with
Db high pulls
3x6

Bent over 45 degree kb overhead press
4x6
Ss with
Bb shrugs
4x6
 
Knocked out a **** load of field sprints this morning before work.

Now onto lifting
Death by squats

Ssb squats
5x5
3x2
5x5
Disappointed it doesn't look like much in paper, but ****

Sldl
5x5

Simple yet effective
 
Little bit of light shoulder mobility work to loosen things up

Hammer strength incline chest press
4x10

Db floor press
5x8

Hammer strength flat chest press
4x10

Some lite cardio
 
Deficit deadlift double overhand
155x3x5
199x2x3
265x2
Normal deadlift double overhand
265x2
309x2x3

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Snatch grip deads
155x3x5

Bent over bb rows
155x3x5

Bent over kb rows
45x5x6

Straight arm pulldowns
4x10

Some bicep work
 
Db side raises
Ss with
Front raises
3x10
2x8
2x5

Hurricane shoulder press
6x5
Ss with
Plate grip upright rows
6x8

Rear cable delts
3x12

Standing Arnold press
4x5
Ss with
Db bent over rear delt flys
4x5

Facepulls
Didn't keep track of sets and reps just went till each one felt good
 
Standing cable chest flyes
3x12

Db floor press
4x8
Ss with
Db high pulls
4x10

Bench press to 1.5 board
3x5
Ss with
Side raises
3x10

Incline db press
4x8
Ss with
Front raises
4x10

1000m row
 
Deficit snatch grip deadlift
155x2x5
221x2x3
Normal snatch grip dl
243x2x2
Ss with
Bent over kb rows
45x6x6

Conv deadlifts
309x2
243x3x3

Lat pulldowns
5x12, wide grip
3x8, close grip underhand

Db rows palms forward
4x6
Ss with
Bicep work
 
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