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Friday’s Workout
Chest and triceps (Bench power day)
Flat bench press 5x 8-10, 3-6, 3, 2 followed by a dropset , 10-15
Flat hammer strength press 5x 6-8,6-8, 8-12, 12, 15
Pec deck 4x Failure , 1x 15-20
Incline db press 4x 10-12
Shoulder pec deck superset cable
Fly 5x 8-12
Overhead tricep extension machine 4x failure
Vbar press down 4x 12-15
One arm cable Tricep extension 3x failure no rest in between each arm
Leg day today
Hack squat 1 warm up
5x 15, 4-6 , 4-6, 10-12, 12-15
Smith machine squat 3x 6-8 / 2x 10-15 practicing form
Horizontal hammer strength leg press machine 3x failure
Seated leg curl 2x unilateral burnout , 4 x failure
Lying leg curl 4x 6-8, 10-12, 15-20, failure
Leg extension 1 rest pause set, 2x 15-20 , 1x 8-12
Seated calf raise 4x 20-25
One arm plate shrugs 3 sets of 12-15 directly into -
plate shrugs with both arms 3 sets of 20
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Leg day
Hack squat 5 sets of 15, 12, 6-8, 4-6 , 15 back off
Smith machine squat 3x 4-6, 5-8, 10 2 x 15-20
Leg press machine 2x failure , 2x 12-15
Seated ham curl 3x failure
Lying leg curl 4 x failure
Leg extension 5x 20, 12-15, 8-13, 8-12, dropset
Calf raise 5x 15-20
simply intense
diet has been on point. Unfortunately, thanksgiving was uneventful for me , but I hope you all had a blessed one. Strength is really going up and gym performance has been great.
Last edited by GlorySpecialist; 02-19-2023 at 05:06 AM.
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Originally Posted by
GlorySpecialist
Leg day
Hack squat 5 sets of 15, 12, 6-8, 4-6 , 15 back off
Smith machine squat 3x 4-6, 5-8, 10 2 x 15-20
Leg press machine 2x failure , 2x 12-15
Seated ham curl 3x failure
Lying leg curl 4 x failure
Leg extension 5x 20, 12-15, 8-13, 8-12, dropset
Calf raise 5x 15-20
simply intense
Attachment 72393
diet has been on point. Unfortunately, thanksgiving was uneventful for me , but I hope you all had a blessed one. Strength is really going up and gym performance has been great.
Always shredded 
EXO-GEN 
Anyone new gets 2 FREE TEST!
List: [email protected]
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Originally Posted by
*XXL
appreciate it man!!!! God bless
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Back, traps and arms
Lat pulldown 5x 15-20,12-15, 12–15 , 4-6, 8-12
Seated cable curl 5x 8-12
Standing Tbar row machine 4x 10-12, 10-12, 4-6, 4-6 dropset
Close grip pulldown 3x 10-15
High hammer strength row 4 sets
Db shrug 2 sets with one arm, 2 with both
Smith machine bent over row 3x failure
One arm seated curl 4 x failure no rest in between each arm
Ez bar cable curl superset rope Tricep extension 4 sets
Bb curl 2 7/7/7 sets
Flat db skull crushers 3 sets of 8-12
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Feeling a bit run down and lightly sick in the stomach. most likely due to the weather and walking. The TA has been great, but I definitely do notice a tad sleep disturbance. Noticing dreams have been vivid and I’m prone to night terrors , so they’ve been occurring more. All in all everything’s great.
meals are still the same for the most part
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Originally Posted by
GlorySpecialist
Feeling a bit run down and lightly sick in the stomach. most likely due to the weather and walking. The TA has been great, but I definitely do notice a tad sleep disturbance. Noticing dreams have been vivid and I’m prone to night terrors , so they’ve been occurring more. All in all everything’s great.
meals are still the same for the most part
GABA helps with deep sleep and is known for reducing REM stage sleep where dreams occur. Might help knock out 2 birds with 1 stone?
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Originally Posted by
JohnMcc
GABA helps with deep sleep and is known for reducing REM stage sleep where dreams occur. Might help knock out 2 birds with 1 stone?
I’ve tried GABA before and need to get more. It knocks me out but leaves me feeling refreshed ! Thanks, John!
it’s going on nightly now with the terrors lol
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Legs today
Legs
Hack squat 5x 10-12 , 4-6, 8, 10-15, 10-15
Machine smith squat 4x 4-6, 3 into a dropset, 6, 10-15 burnout
Machine plate loaded press 2x complete failure, 1 drop set
Romanian dl on a smith 3x failure
Leg extensions 3x 8-12 , 1 burnout
Lying hamstring curl 3x failure
Calf raise on incline treadmill 5 mins followed by treadmill cardio
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Chest yesterday
Flat barbell bench 4x 10-15, 4-6, 4-6 , dropset (trying to increase my bench strength again)
flat dumbbell bench press 4x 8-12
incline hammer strength chest press 3x failure
Flat hammer strength press 3x 6-8
Cable fly standing 4x 15-20
pec deck 4x 8, 10, 12, 12-15
Feeling some tendinitis in my elbow, but this is quite common for me to have some joint pain in the colder months
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