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PSL logger

Get Shredded!
Sunday
Cardio am
3.5 miles

Cardio pm
20 min interval

Warm up 3 rounds
Walking lunges length of gym
Lateral lunges 10 each side
Diagonal lunges 10 each side
Air squats 30
Thrusters 10
Bullfrog complex 3 motions each side

Safety squat ass to grass
135 x 30 reps
Emom 14 reps for 15 min
200 lbs

Super set
Hack squat
10 rounds
8 plates each side 10 reps
Laying leg curls
15 reps

Super set 3 rounds
Ghd 10 reps
Trx pistol squat 10 reps each leg

Super set leg press
5 rounds
Plate loaded sled
5x25 reps press
Calf Press
5x 30( 10 reps 3 different angles )

Step up 16” box
135 lbs
10 reps each leg
3 rounds ( nearly died on third round )

Laying leg curl with sliders.
10 both legs
5 single leg
Holy shit hard

10 min arc trainer
 
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259lbs this morning fasted
 
Tuesday
Cardio am
3 mile walk/ jog

Pm cardio
20 min interval

Warm up 10 reps each
Off. Knee shoulder rotations 10 reps each arm
Band work
Lateral raises
Front raises
Rear fly’s
Skiers
Upright rows
Facepulls
Rotator cuff exercises
3 motions each arm 30 reps each light band
Cuban press 35lb barbell 15 reps

Super set
Shoulder press 10 reps
135/155/185/215/225
Upright row 135lbs 10 reps 5 sets

Super set 4 rounds
Single arm barbell press 10 reps
Kettlebell snatches 10 reps each arm

Super set 4 rounds
Single arm barbell clean and press (hard as fuck to balance )
10 reps each
Kettlebell hang clean and press 10 reps

Hang clean 4 rounds
135lbs 15 reps
Facepulls cable
15 reps

Super set
Thrusters - clean press with squat
135 lbs 15reps
EMOM 10 min

Short ab work and foam roll
 
Wednesday
Am cardio 3.5 miles interval

Thursday
Am cardio
30 min arc trainer

Pm
Cardio 20 min treadmill interval

Warm up 4 rounds between first 4 sets
Lateral lunges x20
Front lunges (walking ) 10 each leg
Diagonal 10 each side
Reverse lunges 10
Air squats x 30 touch and go
Bullfrog complex ( 3 movements) 10 reps each
single leg kick back
Lateral leg (knee) raise from on all 4 position /each side
Then add the two together .. kick back to pulling your leg inward and on its rotated side ti external rotation position and then down

Low bar squat
Warm up first 4 sets ass to grass
135x20
185x 20
225x15
225x10
Next 10 sets EMOM 12 reps
Ass to grass
225lbs

Super set 4 rounds
Hack squat
8 plates 10 reps
RDL on 4” plate 225lbs. Slow as F down 5 reps

Super set 4 rounds
Smith machine scissor squat jumps
135lbs 10 each
Laying leg curls
110 lbs 20 reps

Leg extensions
Single leg rotating every 25 reps until 100 lbs achieved then upping weight by 10 lbs each side
4 rounds before stopping.
Repeat 3 x

Repeat 3x
Walking lunges length of gym with 45lb db
GHD 10 reps slow as f eccentrically

Stretch like I’m broken.. because I am.
Foam roll
5 min of ab vacuums




Friday and Saturday
time Crunch but need to keep moving..
cardio 40 min interval treadmill
and abs.

About to Rock my Sunday lifts.
 
Sorry for the laxed log… it’s been a disaster at work for the last couple weeks(16 hour days ) .
I was able to get I got the gym M-F last week but only time for cardio on 3 of them.
Volume legs per usual on Monday and chest on Thursday.
Sunday12/19
Cardio
45 min LiSS.

Warm up repeat 4 times
Front lunges (walking ) 10 each leg
Lateral lunges 20 each leg
Diagonal lunges 10 each
Air squats ass to grass 35 reps
Good morning bands 10 reps
Bullfrog complex 3 movements each leg 10 reps
135lb safest squat 30 reps ass to grass

Safety squat 225lbs 12 reps
ENOM for 15 min

Super set 5 rounds
Ghd 185 lbs 10 reps 10 sad eccentric loading.
5 rounds
Toes to bar 8 reps
Plank 45 sec hold

Leg press 5 rounds
12 reps press
10 reps calves

Super set 4 rounds
Standing leg curl 110lbs 15 reps
Walking lunges 45 lbs db 10 each leg
Sliders

Super set 4 rounds
Single leg curl 10 reps
Air squats to 12” box touch and go 30 reps

15 min arc trainer.
 
Monday
Cardio
4 Mile interval on treadmill

Tuesday
Cardio -am
40 min : 15 min row 25 min LiSS treadmill.

Pm. 20 min interval

Warm up
4 rounds
Trx ring rows 10 reps
Trx presses 10 reps
Slider push ups 10 each
Inverted pull ups the reps
Band work 10 reps each
Lateral raises
Front raises
Rear fly’s
Skiers
Upright row
Facepulls

Incline BB press
135@35 reps
185@ 20 reps
225 @ 15 reps
EMOM 15 min
12 reps 225lbs

Super set 5 sets
Incline db press
80/90/100/100/110
Fly’s
35/40/45/50/35

Flat BB press 12 reps / followed by single arm 10 reps db press each arm
225lbs BB
75lb DB

Push ups to failure then 10 negatives taking 10 seconds on eccentric phase
2 rounds
 
Wednesday
Cardio
30 min treadmill
15 min arc trainer

Warm up
Trx ring rows
Renegade push his with 30lb db
Y-ups trx
Bent over fly’s band work
Band shoulder rotator cuff exercises

Wide neutral grip pull downs
15 sets 15 reps EMOM
185lbs

Reverse narrow grip pull downs
8 sets of 15 reps
185lbs

3 position power cleans
7 reps each position
5 sets 185lbs
From the floor
Hang clean from knees
Hang clean from hips

Super set 4 rounds
Cable high row with rope 15 reps

Bent over single arm db
100lb/ 10 reps

Farmer carry
70db length of gym
 
Monday
Cardio am
1 hour : 30 min interval treadmill
30 min arc trainer

Pm
Cardio
25 min interval

Warm up
Lateral lunges 20 each side
Diagonal lunges 20 each side
Reverse lunges 10 each leg
30 air squats ass to grass
Plank 30 seconds each phase
Front/side/front/side
Bullfrog complex 3 moves each side 15 reps each
Hip thrusters and hold for 15 sec complete flex 5 reps
Good morning heavy band 10 reps

Safety squat bar three sets performed with the warm up at 135lbs 30 reps

Super set -5 sets
Safety squat ass to grass 5/1 ratio on decent
225 lbs - 5 sets 15 reps
Romanian dead lift on 4” plate
10/1 ratio on decent
185lbs 10 reps

Super set 5 sets
Standing leg curl 70lbs 12 reps each
Walking lunges 45 lbs db 1 reps each leg

Step ups with 135lb barbell
3 sets of 12 reps each leg
 
Tuesday
Cardio am
45 min LiSS treadmill

Cardio Pm
20 min interval

Warm up repeat 4 times
DB lateral raises x15
Db front raises x15
Bent over fly’s x 15
Rope face pulls x15
Upright rows x15
Trx ring row 12
Trx ring press x 12
Med ball push ups x 10
Single Slider push ups x 8
135lb steep inline x35 reps

Work
Steep incline 185lbs 25 reps
225 x 15 reps
245 x 12 reps
265 x 12 reps
285 x 12 reps
305 x10 reps
315 x 6 reps
335 x 4 reps
335 x 4 reps
285 x 10 reps
225 x 12 reps
185 x 20 reps
135 x 35 reps

Hammer strength plate loaded machine
Emom for 10 min
2.5 plates each side 12 reps
10 sets

Super set 5 rounds
Dips x10
Cable fly’s x 15

Super set 5 sets
dip machine
X 15 reps
Db fly’s
X 12 reps super slow eccentric lower

Push up to failure x 2
Followed by 10 negatives super slow
 
Monday
Am cardio
45 min interval treadmill

Pm cardio
20 min interval treadmill

Warm up
Walking lunges 10 each leg
Lateral lunges 15 each side
Diagonal lunges 15 each side
reverse lunges 10 each side
Bullfrog complex 3 movements each side glute/adductor /abductors
10 each movement
35 air squats ass to grass
Heavy band good mornings 10 reps

Safety squat
135 lbs x35 reps
185x25 reos
225 12 reps EMOM for 15 min

*185lb RDL 8 slow reps first 8 sets


Super set 4 rounds
Walking lunges
45 lb db 10 reps each leg
Toes to bar x10
Slider leg curls x10

Scissor jumps 4 rounds
Smith machine 185lbs
12 reps

Super set 4 rounds
Ghd 10 reps slow decline
Step ups on 16” box 110lb barbell

Super set abs
Planks 30 sec hold each
Front / side / front /other side

Rope curls downs (abs)
12 slow reps / heaviest the cable goes

Super set 3 rounds
Toes to bar
8 reps
V-ups with sliders
8 reps
 
IML Gear Cream!
Wednesday
Pm
Cardio 40 min LiSS

Warm up 3 rounds
Band Rotator cuff exercises 3 movements 25 reps each
Slider push ups x10
Trx rows x12
Trx press x 15
Renagade row x 10


Lat pulldowns
12 sets of 12 reps regulator bar wide grip EMOM

12 sets of 12 reps narrow neutral grip EMOM

Super set
Prone incline bench db rows
10 reps 4 rounds
70/80/90/90
Single arm db row x 10
4 rounds
115lb

Super set
Incline press 4 sets
135 lbs barbell x 35
135 lb x 135
215 x 15
225 x 10
Db fly’s
35/40/45/50

Super set 4 rounds
Flat press 225 lbs 15 reps
Single arm db press each side one at a time 10 reps
Trx fly’s x 8

Hammer strength plate loaded incline
8 sets eMOM 2.5 plates each side

Push ups to failure then 10 eccentric lowering and hold
2 rounds

Cardio
1000 meter sprint on rower
250 meters at a time.
 
Tuesday
Am cardio
35 min.
Pm
Cardio 20 min interval

Warm up four rounds
Band. Work
Lateral raises x20
Front raises x 20
Reverse fly’s x20
Thick band
Facepulls x20
Skiers x 20
Facepulls x20
Off knee db shoulder rotation x15

Work
Seated behind neck press
8 sets EMOM 135 lbs x 10 reps
Seated front shoulder press barbel.
8 sets EMOM 135 lbs x 10 reps

Super set 4 rounds
Db Arnold press’ x 10
Bent over fly’s x 10

Super set 4 rounds
Upright row. Barbell 135 lbs 10 reps
Face pulls cable 20 reps

Super set
Smith machine shoulder press
Tabata alternating front press to behind neck press 135 lbs x10 reps
10 sec off 20 sec on 12 sets each
24 sets total

Cable work 2 super sets no rest
Lateral raises x20 each arm
Front raise ‘x 15
Facepulls x 15
Shoulder shrugs 115 lb db
Farmers carry 100lb db length of gym
Repeat
 
Monday
Cardio am
45 min LiSS fasted

Cardio PM
30 min interval

Warm up 5 rounds
Lunge complex 20 reps each leg each angle
Front
Lateral
Diagonal
Rear

Good mornings heavy band 15 reps
Bullfrog complex ( Glute /ham activator )
3 angles each leg each side
15 reps each
Air squats
20 reps legs together
20 reps spread shoulder width.

Safety squat (new 65lb bar)
155lb x 25 ass to grass
245lb x 20 ass to grass

295lbs x 7 -11/2 reps EMOM
Ass to grass hold for 3 seconds on bottom , come half up pause , down to grass and then full rep

Low bar squat
225 x 10 reps EMOM for 12 min

Super set 4 rounds.
Stoked up leg curl machine 10 reps
GHB slow decent… 10 reps

Super set 4 rounds
Trx pistol squat 6 reps each leg
Walking lunges with 45 lb db 12 each leg
Slider leg curls ( brutally hard ) 10 reps

2 super sets
leg extensions 250 reps each leg
Leg curls 100 reps

Stretch foam roll. Hams and calves are crazy tight today.
 
Tuesday
Pm cardio
1 hr interval treadmill

Core

repeat 4 x
V-ups 15 reps
Hollow hold 45 sec
Hollow hold rocking 30 sec


Repeat 4x
Toes to bar x8
Plank 30 sec hold each
Front/ side/front / other side
Rope ab curls x15

Sitting on floor at 45° angle
Med ball on a rope twisting slam
4 sets of 20 reps

Decline crunches x 15
4 sets

Vacuum
2 sets laying on floor
2 sets on all fours
20 sec hold 20 sec rest 10 reps per set

15 min steady row on concept 2
 
Friday
Cardio
45 min LiSS on treadmill

Warm up 4 rounds
Trx press x 10
Trx ring row x 10
Plank 30 sec hold each
Front / side / front/ side
Renegade row with 35lb db 10 each arm
Toes to bar 10 reps
Inverted row on smith machine with legs on bench 10 reps
Band
Upright row x 15
High row x 15
Skiers x 15
Good mornings heavy band x 10


Deadlift
135 x20
225x 15
275 x 10
325x 10
365x 10

Low bar back squat
225x 15
285x 10
315 x 8
365x 4
365 x 3. Drop set to 225

Super set- 4 rounds
Rdl
185 x 8 super slow eccentric motion
Toes to bar x8

Super set
4 rounds

Walking lunges 45 lb db 10 each leg
Standing leg curl 15 reps each leg

Vacuums
10 sets on back holding for 15-20 seconds
10 sets on all 4’s holding for 15-20 seconds
Cable rope ab crunches between each set 10 reps
 
Monday
Am cardio
40 min LiSS

Warm up repeat 4 times
Lunges 15 reps each leg each exercise
Front
Lateral
Diagonal
Reveres

Heavy band good mornings
10 reps
Bullfrog exercises ham glute activators
3 motions each side
15 reps per motion

Low bar squat
135 x 25
225 x 15
275x 10
315x 10
356x 6
365x 6
315x 10
225x 20

Safety squat
225 x 10 EMOM for 10 min

Standing curls x 20 each leg
Rotating back and forth until 200 complete

Leg extensions 20 reps each leg
Rotating back and forth and adding 10lbs each rotation. Until 260 reps complete

Calves
Smith machine behind back
3 phases 10 each 225 lbs
Straight foot
Diagonal
Pigeon toed
Tibialis anterior (BW) moments x50 reps

Seated calf raise
4 sets 3 plates 10 reps
Stretch between each set


Pm cardio 30 min interval on treadmill
 
Tuesday
Cardio
45 min LiSS on treadmill

Warm up
Trx press 15 reps
Trx ring rows 15 reps
Med ball push ups 10 each side
Renegade rows 35lb db 10 reps
Slider push ups 10 reps
Rotator cuff band work
3 Motions each side. 10 reps each motion. Each side


Incline press
135lbs 40 reps
185lbs 20 reps
225lbs 12 reps EMOM for 15 min.

Super set 4 rounds
Dips (BW) x 10
Pull-ups x 8

Super set 5 rounds
Db incline press 10 reps
75/85/90/100/110
Fly’s 10 slow reps hood at button on last rep for 5 decades.
35/40/45/50/35

Super set 5 rounds
Dip machine 15 reps
Trx ring rows 15 reps
Fly machine max weight
10 reps slow eccentric

Hammer strength machine plate loaded
Sitting at 45° angle so isolating one side at a time
15 slow reps 2 plates each side.
4 rounds

Elevated feet in high bench push-ups Until failure
10 negative reps counting down 10 seconds
2 rounds
 
Tuesday
Cardio
45 min LiSS on treadmill

Warm up
Trx press 15 reps
Trx ring rows 15 reps
Med ball push ups 10 each side
Renegade rows 35lb db 10 reps
Slider push ups 10 reps
Rotator cuff band work
3 Motions each side. 10 reps each motion. Each side


Incline press
135lbs 40 reps
185lbs 20 reps
225lbs 12 reps EMOM for 15 min.

Super set 4 rounds
Dips (BW) x 10
Pull-ups x 8

Super set 5 rounds
Db incline press 10 reps
75/85/90/100/110
Fly’s 10 slow reps hood at button on last rep for 5 decades.
35/40/45/50/35

Super set 5 rounds
Dip machine 15 reps
Trx ring rows 15 reps
Fly machine max weight
10 reps slow eccentric

Hammer strength machine plate loaded
Sitting at 45° angle so isolating one side at a time
15 slow reps 2 plates each side.
4 rounds

Elevated feet in high bench push-ups Until failure
10 negative reps counting down 10 seconds
2 rounds

Love the burn sets at the end ! That is when I take a photo , lol. Roadmapping out! Hope all is well TW!

Max
 
Love the burn sets at the end ! That is when I take a photo , lol. Roadmapping out! Hope all is well TW!

Max

Thanks Bro… I’m crazy busy but still grinding away…
Same to ya brother. Hope everything is panning out as it should for you my friend.
 
Wednesday
Cardio am
3.5 min interval on treadmill
10% grade
Light Abs and stretching .


Friday
Cardio PM
20 min interval

Warm up 4 rounds
Trx presses x20
Trx rows x 20
Med ball alternating push ups x10
Renagade rowx10 each
Toes to bar x10
Band work
Upright row x15
Front raises x 15
Lateral raises x 20
Reverse fly’s x 20

Incline press
135x40
135x 40
185x25
225x 10 EMOM for 10 min counting downs by 1
225x9..225x8.. and so on
135x20 holding at the bottom for 5 sec

Super set 5 rounds
Flat bench 225lbs x 12 reps
Single arm DB press 75lb x 15 reps each side

Super set 4 rounds
DB incline press
80/90/100/110
DB fly’s
35/40/45/50

Smith machine Tabata incline press
185lbs 10 sec on 20 sec off for 15 sets

Super set 5 rounds
Dip machine 20 reps
Cable fly’s low to high position 20 reps

Push ups to failure.
10 sec negatives (x10) after failing
 
Get Shredded!
Sunday
Cardio
45 min LiSS.

Warm up 3 rounds
Band work
Lateral raises x20
Feint raises x20
Fly’s x 20(rear)
Skiers x 20
Upright row x10
Facepull x 10
Off knee db shoulder rotation x10
Rotator cuff band complex
3 rotations 20 reps each

Shoulder press (front /standing )
135x10
185x 8
215x 6
225x 4
135x 10
*band facepulls between each set

Seated single arm barbell press in front plane not side plane position. Difficult to balance and press evenly.
5 rounds
45lbs
65lbs
85lbs(4)
45lbs
45lbs

Seated smith machine Tabata behind neck press 135lbs
10 sec on 20 sec off 8 rounds
185lbs
10 sec on 20 sec off

Giant set 5 rounds
Cables Free motion machine
Lateral raises 20 each side
Front raises 20 each side
Upright row ( rope)x 15 reps
Facepulls (rope) 15 reps
Cuban presses 40lb DB x 20 reps
Shoulder shrugs 110lb db x15
Farmers carry length of gym 90lb db

1000 meter spent on rower 259 meter at a time
 
Monday
Cardio am
40 min LiSS

Cardio PM
20 min interval

Warm up 4 rounds
Plank 30 sec hold each
Front /side/front /side
Lunge complex 15 reps each leg each exercise
Walking lunges
Lateral lunges
Diagonal lunges
Reverse lunges
Reverse hypers x 10
Good morning band x10
Bullfrog complex 3 movements each leg each side 20 reps each

Super set 3 rounds
Safety squat (heavy squat bar -65lb)
155x 15
205x 15
245x 10
Air squats with feet locked in place 30 slow reps

Safety squat bar 7 reps EMOM for 15 min
245lbs

Super set 4 rounds
Leg press on Pendulum plate loaded press
3 plates each side 15 slow reps
Ghd 10 reps 5 sec dissent.

Super set 4 rounds
Leg extensions ( single )
Alternating every 30 reps until reaching 159 each leg. Adding 5 lbs each alternate.

Standing (kneeling actually ) single leg curl on plate loaded machine. Alternating legs every 20 reps until 100 reached.

Stretch ; stretch ; and more stretch. Hip flexors super tight again.
 
Wednesday
Cardio 45 min LiSS treadmill

Warm up 4 rounds
Bands x 15 reps
Rear fly’s
Skiers
Upright rows
Facepulls
Rotator cuff work (3)
Trx ring rowsx15

Super set 5 rounds
Pull-ups 12
Inverted row on smith machine with feet on bench x 15

Wide grip pull downs.
160x 12
170x12
190x 12
200x10
210x 10
220x 10
230x8
Calf stretch and calf complex in between each set
EMOM for 10 min
180 lbs 12 reps

Neutral narrow grip pull downs
190x10
200x10
210x8
220x 8
230 x 8
190x20
Seated calf raise between sets

Super set 6 sets 10 reps each
Incline facing prone db single arm rows
70/80/90/90/80/70
Bent over db rows
100/100/100/100/100/100

Hammer strength low row unilateral plate loaded
4 rounds
2 plates on each side x 10
2.5 x 10
3x 10
3.25 x 10
3.5 x 10
Band fly’s between sets

Cardio
Interval 20 min
 
Friday
Cardio
40 min interval

Warm up x 5
Band work x10
Lateral raises
Front raises
Rear fly’s
Rotator cuff exercises(3)
Slider push ups 10
Trx pullls x 10
Trx presses x 10
Trx fly’s X 10

Incline press
135x50
EMOM for 15 min
225x 12

Hammer strength incline plate loaded
1 plate x 25
2x 20
3 x 10
3.25x 10
3.5 x10
2 plates until fail (33)

Super set
Flat bench (Close grip )
135 x 35
215x 12
215x 12
225x 10
225 x 10
135x 40
Db fly’s 12 reps
35/40/45/45/40/35

Super set 4 rounds
Dips ( 15 reps )
Cable fly’s x 20

Dip machine 3 rounds to fail 1 min between rounds

Push ups to fail 1 round
10 negatives after fail

Rower slow and easy 2500 meter
 
Volumemaster aka TW!! . I need to hit some marathon weight sessions soon. Maybe I’ll copy one of your days !

Max
 
Monday
Am cardio fasted
45 min LiSS

Pm cardio
45 min interval

Core work 3 rounds each series

(1)
Plank 30 seconds hold each
Front /side/front /other side
V-ups with sliders 8 reps
Super man hold for 15 seconds (3 reps)
Reverse hypers 10 reps

(2)
Spider-Man crawl 5 each side
Core roll out with barbell 10 reps
Y-cuffs 10 reps

(3)
Glute bridge 7 reps
Plank extensions trx 10 reps
Bird dog crunch 10 reps
Land mine press sit-up (barbell) 8 reps

Calves complex (BW)
8 rounds
Standing singe leg BW extension 10 reps
Both feet together toes straight ahead 15 reps
Toes together (pigeon.) 15 reps
Toes apart ( duck ) 15 reps
Tibialis anterior single Leg 10 reps
Together 20 reps

5 rounds
45° sled ( gastroc) 20 reps
Seated (soleus) 20 reps
Pendulum swing tibialis Machine 20 reps

Stretch and foam roll
 
Tuesday
Cardio
4 miles interval on treadmill
10% grade

Warm up 4 rounds
Lunges 10 each leg each exercise
Lateral,
Diagonal
Front
Rear
Bulldog complex.
3 motions each side
10reps each motion each side
Hip thrusters 10 reps
Heavy band good mornings

Low bar squat
135 lbs aaa to grass 25 reps
6 sets 10 reps emom
225lbs

Super set 5 sets
RDL 185 10 reps slow and pause on bottom
Safety squat (65lb bar) ass to grass
155@ 15 reps
245@ 10 reps
295@ 8 reps
345@ 5 reps
245@ 12 reps

Single leg pendulum swinging unilateral leg press.
10 reps each leg alternating until 100 reps were achieved. 2.5 plates each side

Leg extensions 2 rounds
Single Leg alternating until 200 reps achieved per leg. Adding 5 lbs per alternate.

Super set 6 sets
Laying leg curl 25 reps
Hip thrusters 10 slow reps
Ghd 10 slow reps

Walking lunges with 45lb db length of gym
 
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