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Gym free workout and log.

macedog24

macedog24

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Get Shredded!
Ok so ive been outta the flow for some time.
I know we have a crisis around the globe. I know gyms have been shut down do to the corona virus..
So im gonna try and lead by example.
Currently on 200mg test e (EURO-PHARMACIES) a week.
Gonna throw in some rad140 and gw.
Write now im looking at an 8 week cycle.
Kinda wanna start off low and go from here. See how my shoulder feels.
Ive been trying to get in about 4-5miles a day. Except when im off. Im working 12hrs a day swing shifts. This week im on 7p-7a.
Gonna do a body weight and bands style workouts.
Supersets. Lots of volume. Update throughout the night.
Have a feeling my hearing for my shoulder may get pushed back so im tired of wating.. Lets get going.
 
Tonight was back and chest.
Got in about an hr of work.
Did 1 chest exercise than immediately followed that up with a back exercise. That is one set. Doing 3 sets of each
Started off with
standard pushups. 20 ,20,20
pulldowns behind my neck. (Wide grip)15,15,15

Military pushups 15,15,15
Pulldowns to chest(wide grip)15,15,15

Use my black bands
Performed an incline press 15 x3
Pullups hold (3sec)for a nice stretch 15,12,12

Lawnmowers(one arm rows) 12x3
Decline pushups. Feet on back of chair 12 x3
These felt a little odd with my shoulder. So took it easy.

Seated rows 15 x3
Diamonds 12 x 3

High rows 15x3
Chest Flyes (bands) 15x 3
Only managed to get in 3 miles total last night. Had a lot of problems at work. Going to hit abs as we speak.. Update later.
 
Following Mace!

Mac
 
On 7p-7a this week. Have a trainee so will do the best i can.
Tonight so far I managed to get in 2.62 miles. Burned about 400 cals. That is half jogging and Half HIIT with a couple hundred steps so far.
Tonight i plan on Doing
Shoulders/bi's/tri's/forearms
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Some food!!!
green beans, mash potatoes, corn, stuffing,turkey, gravy..
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Finished of 4.25miles.
By the time i leave and get home i will have 5 miles total.
Tonight's workout went as followed.
Started off stretching my shoulders and neck for about 5 minutes.
First i did delts only. Nothing fancy. All exercises i will use bands. Some heavier grade than others.
Front delt raises 3 sets x 12 reps
Side delt raises. 3 sets x 12 reps
Rear delts 3 sets x 15reps. Followed by
Front delt raises(palms up) 3 x 12

Group of 3 exercises for a superset. One exercise right after the other. When all 3 are completed thats 1 set.

1a.alt shoulder press 3 x12
1b.Bicep alt one arm curls 3 x12
1c.tricep kickbacks 3 x12

2a. shoulder press(corkscrew motion) start w/ palms in finish with palms out at the top. 15,12,12
2b. In and out bicep curls 12, 12,10
3b. Dips on desk feet on chair. 25,25,22

4a upright rows 12,12,10
4b congdon curls(preacher curl)15,12,12
4c tricep pushdowns 15x3

5a supination curls 12, 12, 10
5b reverse grip kickbacks 15 x 3


6a reverse curls 3 x 15
6b OH tricep ext 3 x 15

7a one arm wrist curls 3 x 25
7b one arm reverse wrist curls 3 x 15
7c standing wrist curls behind my back. 3 x 20

Will do abs when i get home.
 
Im tired.... Feel exhausted.. Forearms are shaking. Great pump. Kinda hungry... Will eat a little peanut butter when i get home.. Need more water... Ran out of the gallon i had.
Gonna have to bring in a couple extra bottles. Depending how these first few weeks go and how my shoulder feels. I may add in a few goodies....
 
macedog24 said:
Im tired.... Feel exhausted.. Forearms are shaking. Great pump. Kinda hungry... Will eat a little peanut butter when i get home.. Need more water... Ran out of the gallon i had.
Gonna have to bring in a couple extra bottles. Depending how these first few weeks go and how my shoulder feels. I may add in a few goodies....
Click to expand...
Awesome!!
 
Todays dinner was as followed
Eggs, sausage, turkey bacon
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Tonight so far ive done just over 4.5 miles.

Will incorporate

lunges.

Calf raises

Wall squats, hold for as long as i can. X 3

And stairs..
 
Tonights food.
4 pieces of cajun fish
Also have a pack of bumble bee spicy thai chili tuna and a few greek yogurt.
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