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Pull ups 3x6

Dead Lifts- 155x8, 225x6, 315x6, 2x365x6

Bent over rows-3x8x225

Seated rows lat pull bar-3x10x200

Pull downs- 225x6 drop 180x6 drop 125x8 drop 80x10

I only had 30 minutes but I felt GOOD!
 
Macros- I forgot my protein powder. I ate two nasty metrx protein bars. Way too many carbs and its turned my ass into a gas cannon!

Fat-97
Carbs-128
Protein-238

Cals-2225
 
hubbabubba said:
Macros- I forgot my protein powder. I ate two nasty metrx protein bars. Way too many carbs and its turned my ass into a gas cannon!

Fat-97
Carbs-128
Protein-238

Cals-2225
Click to expand...

Beware, sugar alcohols not only destroy the coulo, but also spike insulin. I'd rather fast than have to eat dem der bars again. My wife was ready to put me in the dog house after I bought a box of 12 once.
 
This will be short. Beer, lots of beer, and pizza made this weekend bloated! Back to the routine. The good news is that I felt like total ish yesterday. It's funny how once you get some drinks in you your willpower leaves. Arms, calves and abs today. And cardio, lots of cardio.
 
hubbabubba said:
This will be short. Beer, lots of beer, and pizza made this weekend bloated! Back to the routine. The good news is that I felt like total ish yesterday. It's funny how once you get some drinks in you your willpower leaves. Arms, calves and abs today. And cardio, lots of cardio.
Click to expand...

Long islands, burgers, and plenty of bad snacks...these things happen, but when Monday comes, we hit it hard!
 
So I decided to do shoulders today,

DB presses- 20x60, 15x80, 2x10x100

Side raises-12x30,40,40 drop 10x30 drop 12x20

Hammer Strength Presses-30x1 plate each side, 2x20x2 plates each side

Face Pulls-30x60,80,80, 20x100

Rear delt raises- 3x10x30
 
Arms super sets-

Alternate DB curls- 10x22,30,35,40,45,50
With
Tricep push downs 30x50, 20x100, 20x150, 3x15x200

EZ bar preacher curls- 3x12x75
With
Close Grip Bench-12x135,185,225

Incline DB curls-3x12x30
With
EZ BAR French Press- 10x75, 125, 125

Hammer curls- 8x50 drop 7x35 drop 10x 20
With
Rope push downs- 12x200 drop 10x150 drop 15x100 drop 30+x50

30 minutes of PUMP
 
great job hubba, i would have been checking on you a little more lately but my family was all sick then i ended up with the crap but im better now and will be on more
 
Monsta65 said:
great job hubba, i would have been checking on you a little more lately but my family was all sick then i ended up with the crap but im better now and will be on more
Click to expand...

It's all good. Yeah, sickness=bump in the road. I'm glad you're feeling better bro!
 
hubbabubba said:
Arms super sets-

Alternate DB curls- 10x22,30,35,40,45,50
With
Tricep push downs 30x50, 20x100, 20x150, 3x15x200

EZ bar preacher curls- 3x12x75
With
Close Grip Bench-12x135,185,225

Incline DB curls-3x12x30
With
EZ BAR French Press- 10x75, 125, 125

Hammer curls- 8x50 drop 7x35 drop 10x 20
With
Rope push downs- 12x200 drop 10x150 drop 15x100 drop 30+x50

30 minutes of PUMP
Click to expand...

Your arms must have been on fire after all that. I can only imagine that burn right now. Terrible! Solid routine though!
 
Legs

Extensions-15x50,100,150

(Squat racks full!)

Hack Squats-15x1 plate per side, 15x2 plates ps, 10x3 plates per side, 10x3 plates drop 10x2 plates drop 15x1plate

Front squats-15x135, 3x10x185

Walking lunges- BWx75?ftx3

Lying leg curls-15x50,100,150,200

Straight leg dead lifts-10x135, 185,185,185

Sitting leg curls-15x60,120,180

45 minutes! Sweaty as ----!

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Well, was out of town all weekend. I got in one killer workout (see below). Diet included cookies, pie, pizza, scotch, wine and other types of crap. It's time to get serious. My next vacation will include swimming with the kids. Its the first week of August. So my goal is to get below 15% bf by that vacation. I know it won't be easy but do you guys think its doable? I'm going to get my bf checked this week.

Chest-

Bench:
8 sets x 10 reps x 225 lbs

Dips:
5x15xbw

Pec Deck-
4x12x70
 
hubbabubba said:
Well, was out of town all weekend. I got in one killer workout (see below). Diet included cookies, pie, pizza, scotch, wine and other types of crap. It's time to get serious. My next vacation will include swimming with the kids. Its the first week of August. So my goal is to get below 15% bf by that vacation. I know it won't be easy but do you guys think its doable? I'm going to get my bf checked this week.

Chest-

Bench:
8 sets x 10 reps x 225 lbs

Dips:
5x15xbw

Pec Deck-
4x12x70
Click to expand...

I know what those vac are all about bro im with you on that. Im probably goin to be moving here soon to an actually bigger city then the little town im in now.
 
Back

Pull ups-3x5
Pull Downs-4x10x210
Bent Over Rows-3x10x225
T-bar Row- 3x2plates +a 25x12
Seated Rows Lat Bar-3x19x160
Straight arm push downs-3c12x60
 
hubbabubba said:
Back

Pull ups-3x5
Pull Downs-4x10x210
Bent Over Rows-3x10x225
T-bar Row- 3x2plates +a 25x12
Seated Rows Lat Bar-3x19x160
Straight arm push downs-3c12x60
Click to expand...

how's the macros looking?
Also, I don't understand 225 lb rows but looks like t bar rows are real light compared to that?
 
hey bro hows everything going im trying to get packed and stuff, sorry for not being here for support but I am here. when I get into our new house and settled down I will have time again to check this out more
 
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