Thread: Gainzbruh's Max Transformation Log

Week 5
Monday 7/29

Taking an extra day off. Feeling too emotionally down today to focus on anything.

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!

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.

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.

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.

make sure you stick to that routine

In n Out! Nice!

Max

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

Nice adding the cottage cheese. Your close grip bench is getting up there.

Max