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Week 5
Monday 7/29
Taking an extra day off. Feeling too emotionally down today to focus on anything.
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Originally Posted by
Gainzbruh
Week 5
Monday 7/29
Taking an extra day off. Feeling too emotionally down today to focus on anything.
We all need those days bruh!
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Week 5
Tuesday 7/30
Back
*******
Bent over Barbell rows 4x12 110lbs
t-bar rows 4x12 100lbs
dumbbell rows 4x12 70lb
wide grip pullups 8x6 (210lb - 60lbs = 150lbs)
Seated Cable Rows with parallel wide grip attachment. 4x12 140lbs
Biceps
*******
Olympic barbell curls(Standing) 4x12 80lbs
Dumbbell Hammer Curls Seated 4x12 35lbs
Preacher dumbbell curls 4x12 (80lbs total on preacher curl machine)
Rear Delts
*******
Reverse Pec Dec 4x12 100lbs
Incline Bench Rear Laterals 4x12 20lbs
Walked 4 miles total.
10oz chicken, 2 cups cottage cheese, 5 oz rice at lunch
2 cups of greek yogurt and 1/2 cup cherries
10oz chicken, 2 cups cottage cheese, 5 oz rice at dinner
Only 3 meals today. Need to squeeze in those shakes. Compensated with the cottage cheese for protein.
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Week 5
Wednesday 7/31
**6 sets 8 reps on all**
Legs
*******
Squats 180lbs on smith machine
Front Squats 90lbs total with barbell
Hack Squats 180lbs
45 Deg Leg Press 180lbs
Lying Leg Curls 140lbs
Seated Calf Raise 160lbs
Standing Calf Raises 255lbs + 210lbs my own weight
Toe Presses(leg press machine) 250lbs
Abs
*******
Ab Machine 80lbs
Leg Raises
Reverse Crunches
No cardio today because of leg day.
9 oz grilled chicken, 5 oz rice, 2 cups cottage cheese at lunch
2 fried chicken sandwiches 2 large fries after work
1 peach and 2 cups greek yogurt
Need to cook meal prep tomorrow, wish I could get my appetite higher.
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Week 5
Thursday 8/1
Chest
*******
Flat Dumbbell Presses 4x12 70lbs
Incline Dumbbell Flys 4x12 25lbs
Decline Flys 4x12 25lbs
Cable Crossovers 4x12 35lbs each arm
Decline Pushups 4x12
Triceps
*******
Rope Press Downs 4x12 72.5lbs
Straight Bar Press Downs 4x12 72.5lbs
French presses 4x12 30lb Dumbbells
Delts
*******
Dumbbell Upright rows 4x12 55lbs
barbell upright row 4x12 90lbs
dumbbell shrugs 4x12 70lbs
front dumbbell laterals 4x12 20lbs
heavy barbell shrugs 4x12 180lbs
Walked 4 miles total.
2 sushi rolls
3 fried chicken sandwiches 2 large fries
2 cups of cottage cheese
Have tomorrow off from work so definitely will be able to cook more.
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make sure you stick to that routine
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Week 5
Friday 8/2
Back
*******
Olympic Bar Deadlifts 8x6 180lbs
Wide grip pull-ups 8x6 (210-60) = 150lbs
underhand chinups 8x6 (210-60) = 150lbs
cable rows 4x12 140lbs
close grip pull downs 4x12 140lbs
Biceps
*******
Standing dumbbell curls 4x12 45lbs
21’s Standing ez curl bar 4x21 40lbs
cable curls(straight bar) 4x12 50lbs
concentration curls 4x12 35lbs
Rear delts
*******
Overhead Press Machine 4x12 85lbs
bent over laterals 4x12 20lbs
cable rear laterals 4x12 20lbs
Walked 4 miles total.
3 Fried Chicken Sandwiches, 2 Large Fries
3 Double Doubles, Animal Fries, Large Strawberry Shake (Cheat Meal)
Felt too lazy to cook today, got in plenty of sleep though which felt good. Had today off from work.
Last edited by Gainzbruh; 08-03-2019 at 07:19 PM.
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Week 6
Monday 8/5
Chest
*******
Flat Barbell Bench, 4x12 110lbs (on a bench)
Incline Barbell Bench, 4x12 110lbs (on a smith machine)
Decline Barbell Bench 4x12 110lbs (on a smith machine)
Triceps- Close grip bench, 4x12 110lbs (on a smith machine)
skull crushers, 4x12 70lbs
parallel dips(or tricep kickbacks) 4x12
Delts
*******
Smith Machine Military Press, 4x12 80lbs
Seated barbell press Behind neck, 4x12 50lb
Arnold Presses, 8x6 30lb dumbbells
Dumbbell Side Laterals, 4x12 20lb
Cable Side Laterals. 4x12 10lb
Walked 4 miles total
1.5 cups cottage cheese
2 sushi rolls, bottle of orange juice
10 oz chicken, 5 oz rice, 1.5 cups cottage cheese
10 oz chicken, 5 oz rice, 1.5 cups cottage cheese, cup of orange juice
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Nice adding the cottage cheese. Your close grip bench is getting up there.
Max
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