Thread: Accountability

Originally Posted by JohnMcc

Good on her for going with you, that's an awesome way to.spend time together

Thanks man. It’s been surprisingly good for our relationship. I used to get real annoyed bringing girls to the gym but things change i guess.


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Inc 135 x 25 225 x 15 245 x 8 270 x 6
Narrow grip Inc 135 x lost count 15 sec rest 1 x 10 15 sec rest 1 x 10
Single arm machine (form and contraction focused, 2 sec squeeze) fly 60 x 15 80 x 15 100 x 13
Dips 15, 12, 12
Cable lat raise 16.5 x 10 27.5 x 6 12 x until burning feeling through my entire delt
Cable cross body ext 22 x 12 33x 9 x 33 x 8
Leg raises 3 x failure


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Whole family has been sick with strep. Hoping to get back on track tonight if no one gets violently ill again.


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Inc 135 x 20 225 x 15 255 x 8 275 x 5
Hammer strength decline 90 x failure 180 x 12 180 x 12
Dips body weight 3 x fail
Tricep pushdown 55 x 15 75 x 10 80x 6
Cable cross body ext 15 x 12 20 x 10 25 x 6
20 min cardio

Had 4 days off but strength didn’t wane.


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Wide narrow grip tbar 45 x 15 90 x 15 135 x 8 145 x 7
Hammer strength single arm row -90 x 10 90 x 10 90 x 10
Neutral grip lat pulldowns 110 x 12 143 x 6 143 x 6 drop set to 56
Cable single arm neutral row 33 x 15 33 x 15 (partials contraction focused no rest)
Cable upright row 50 x 10 50 x 10 55 x
Reverse fly reverse grip seat lowest setting 50 x 10 50 x 12 (moved grip to highest 60 x 8
Dumbbell curls 25 x 15 (don’t know what they’re called - over the top of. 45 degree bench 25 x 12 25 x 12
Cable hammer curls low and slow - 16 x 10 22 x 7 22 x 5


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3/16
Hack squat 90 x 15 180 x 12 270 x 8 drop set 270 x 6 180 x 6 90 x 10
Leg press 180 x 15 270 x 15 360 x 12 drop set 360 x 10 270 x 8 180 x 12
Leg ext 110 x 10 slow with contraction x 3
SLDL 135 x 8 155 x 8 175 x 8 205 x 5
Back extension body weight x failure 3 x
Abs for the girls


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Inc 135 x whatever 225 x 15 260 x 8 280 x 7
Guillotine press 95 x 12 4 sec up and down 115 x 12 115 x 10 (these are just back in the rotation what a killer)
Machine chest press 100 x 20 120 x 12 150 x 12 170 x 150 x130x 100 drop set
Dips body weight x 12 x 10 x 10
Floor press 135 x failure x 3
Cardio


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Originally Posted by JohnMcc

Looking yoked bro, good work.

Hope the family is feeling better

Thanks man! Yeah they’re all back to psychotic


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Lat pulldowns 99 x 15 x 121 x 15 143 x 10 187 x 6
Standing close grip vbar pulls (fixed elbow) 33 x 10 66 x 10 88 x 10
Hammer strength row 90 x 6
Wide grip tbars 45 x 12 2 sec pos/neg 70 x 10 70 x 8
cable upright row 44 x 12 55 x 10 67 x 8
Metzner bicep pulldowns 121 x 15 187 x 5 209 x 4
Body weight 216 fasted am

Gassing this morning. Didn’t sleep well. Nice back pump though.


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