A.B.S.A Log Sponsored By Us-Pharmacies

[Built_strong222]

Took Friday 06/12 and Saturday 06/13 as rest days.

Sunday 06/14 Training Session:

7mi bike for cardio

Chest:
Incline Bench Press
Wu 115lbs X12

• Set 1: 150lbs X8
• Set 2: 150lbs X8
• Set 3: 150lbs X8
• Set 4: 115lbs X10 (burn out)
• Set 5: 115lbs X10 (burn out)

Decline Dumbbell Bench Press

• Set 1: 45lbs X8
• Set 2: 40lbs X8
• Set 3: 40lbs X8
• Set 4: 35lbs X10

Chest press

• Set 1: 100lbs X8
• Set 2: 85lbs X8
• Set 3: 85lbs X8

Flys

• Set 1: 110lbs X10
• Set 2: 110lbs X10
• Set 3: 90lbs X10

Champagnes

• Set 1: 25lbs X10
• Set 2: 22.5lbs X10
• Set 3: 22.5lbs X10

Flys

• Set 1: 90lbs X10
• Set 2: 80lbs X10
• Set 3: 80lbs X10

Seated Dip

• Set 1: 105lbs X10
• Set 2: 125lbs X10
• Set 3: 115lbs X10

Cable tricep pull-down

• Set 1: 30lbs X10
• Set 2: 30lbs X10
• Set 3: 30lbs X10

 

[Built_strong222]

Monday 06/15 Training Session:

16miles on bike for cardio

Shoulders:
Lateral Raise machine
WU 65lbs X10

• Set 1: 80lbs X8
• Set 2: 80lbs X8
• Set 3: 75lbs X8
• Set 4: 65lbs X10

Iso lateral shoulder press

• Set 1: 80lbs X10
• Set 2: 100lbs X8
• Set 3: 80lbs X10

Front dumbbell Lateral raise

• Set 1: 17.5lbs X12
• Set 2: 17.5lbs X12
• Set 3: 17.5lbs X12

Side dumbbell lateral raise

• Set 1: 17.5lbs X10
• Set 2: 17.5lbs X10
• Set 3: 17.5lbs X8

Smith machine upright row

• Set 1: 60lbs X10
• Set 2: 60lbs X10
• Set 3: 60lbs X8

Rear Deltoid fly

• Set 1: 90lbs X10
• Set 2: 90lbs X10
• Set 3: 90lbs X10
• Set 4: 80lbs X10

Rear deltoid cable row

• Set 1: 70lbs X10
• Set 2: 70lbs X10
• Set 3: 70lbs X10

 

[Built_strong222]

Tuesday 06/16 Training Session:
16miles on bike for cardio

Legs:
Leg extension
WU 120lbs X12

• Set 1: 160lbs X10
• Set 2: 170lbs X10
• Set 3: 180lbs X8

Leg curl
WU 90lbs X12

• Set 1: 110lbs X10
• Set 2: 120lbs X10
• Set 3: 125lbs X8

Seated leg press
WU 150lbs X12

• Set 1: 230lbs X10
• Set 2: 250lbs X10
• Set 3: 250lbs X10

Outer hip

• Set 1: 175lbs X10
• Set 2: 190lbs X10
• Set 3: 190lbs X10

Inner hip

• Set 1: 205lbs X10
• Set 2: 220lbs X10
• Set 3: 220lbs X10

Calves

• Set 1: 125lbs X10
• Set 2: 105lbs X12
• Set 3: 85lbs X12
• Set 4: 65lbs X15

From now on I am going to be better about posting my training and log updates more regularly. I keep a separate log in my notes and I do that everyday as I am working out so that I can just transfer it over to this log and I dont have to rely on my memory for what I did, cause that would be a disaster lol. I am going to try and just log it straight to here everyday that way I'm not doing it twice. I want to give a huge thank you to @US-pharmacies for all of their help and support and their A+++ quality gear and peptides!! You guys have been awesome! I couldn't ask for a better sponsor @US-pharmacies. Also I have recently hired a trainer/coach that I will be training with 4 days a week and he will also be helping out with my diet and supplementation. I'm really excited to get going with that. I want to see how far I can take my body and get as in shape, muscular and strong (all while staying healthy) as I can and I just came to the decision that I think in order to get to where I want to with this I need a trainer/coach to help push myself to that next level

 

[Built_strong222]

I am really thinking about maybe eventually doing a body building show at some point down the road because it is something I have always wanted to do but as of right now I'm sincerely enjoying working out and getting in shape. I have honestly never ACTUALLY enjoyed being in the gym this much before so I am going to run with it and get as big as I can.

 

[Built_strong222]

Time to catch up on the log for last week and this week. I had my first week working with my coach in the gym. It went really good I am definitely happy with my decision to hire a coach. The difference that it makes in my workout is huge! I was training hard before but there's just nothing like having a trainer there to push you for those last few reps and being able to spot you towards the end when you need it. Not having a spotter alone makes it difficult to go that extra mile. Between having a trainer to push me in the gym, having my diet dialed in (which my coach has put together for me) and the amazing gear and cycle design from @US-pharmacies I know this is going to be a killer transformation!

After debating back and forth and thoroughly talking it over with my coach I've decided that I am going to do a show. It is something I have wanted to do for a long time so I am gonna go for it. It won't be for a while because when I do step on stage I want to be at my best. With that being said I'm not going to wait to long either.

I am thinking I will give myself a year and see where I'm at, but that's my goal and what I am going to be working towards. My coach has been in bodybuilding and doing shows since he was 18 yrs old and he just did his last show 2024 in the heavyweight class before he retired. So he definitely knows how to guide me through this and will know when I am about ready to step on stage.

 

[Built_strong222]

Thursday 06/18 Training Session

16 miles on bike for cardio

Chest & Triceps:
(Last week I didn't record how much weight I was doing. Was just getting into the swing of things. I will start keeping track again this week)

Flys 3 X 15

Decline Bench Press 3 X 10

Incline Bench Press 3 X 15

Tricep Pull-Down 3 X 15

Skull Crushers 3 X 15

Friday 06/19 Training Session

7 miles on bike for cardio

Back:

Lat Pull-Downs 3 X 15

Pull-Ups 3 X 15

Superset into

Cable Mid Rows 3 X 15

Dumbbell Rows 3 X 15

Saturday 06/20 Training Session

7 miles on bike for cardio

Legs:

Leg Curls 3 X 15

Leg Extensions 3 X 15

Leg Press 3 X 30

Calves 3 X 20

Sunday 06/21 Training Session

7 miles on bike for cardio

Shoulders & Biceps:

Shoulder Press 3 X 15

Rear Deltoid Flys 3 X 15

Single Arm Cable Shoulder Extensions 3 X 15

Laying Cable Bicep Curls 3 X 15

Barbell 21s 3 X 21

 

[Built_strong222]

That's all I have for right now. I am actually gonna get ready and head out to go and get my blood work. So as soon as those results are in ill post those up.

I'm really fortunate to have such an awesome PCP that is very supportive. I have been with my PCP for like 10+ years and we have always had an honest relationship so at my last appointment I just decided to be completely transparent with them because 1. it's important that I do this as healthy as possible and 2. they are also the ones who I get my trt through so I wanted to make sure I didn't screw anything up and if I did at least I was honest. I ended up getting nothing but 100% support, I actually was thanked for being honest. It's great cause pcp will be going over my bloodwork with me and can help me correct things within reason.

 

[Built_strong222]

That's all I have for right now. I am actually gonna get ready and head out to go and get my blood work. So as soon as those results are in ill post those up.

I'm really fortunate to have such an awesome PCP that is very supportive. I have been with my PCP for like 10+ years and we have always had an honest relationship so at my last appointment I just decided to be completely transparent with them because 1. it's important that I do this as healthy as possible and 2. they are also the ones who I get my trt through so I wanted to make sure I didn't screw anything up and if I did at least I was honest. I ended up getting nothing but 100% support, I actually was thanked for being honest. It's great cause pcp will be going over my bloodwork with me and can help me correct things within reason.

 

[Built_strong222]

06/24 Bloodwork

 

[Built_strong222]

06/24 Bloodwork

 

[Built_strong222]

06/24 Bloodwork

 

[Built_strong222]

Had to put my bro on game with nothing but the best @US-pharmacies! Got him all set up! Also grabbed some Cialis for myself cause I've heard the pumps are awesome.

Bros @US-pharmacies TD!

 

[Built_strong222]

Wednesday 06/24 Training Session

16mi on bike for cardio

Legs & Abs:

Leg Extension 3 X 10
WU 120lbs X10

• Set 1: 150lbs X10
• Set 2: 160lbs X10
• Set 3: 170lbs X10

Leg Curls 3 X 10

• Set 1: 120lbs X10
• Set 2: 120lbs X10
• Set 3: 130lbs X10

Leg Press 3 X 10

• Set 1: 210lbs X10
• Set 2: 230lbs X10
• Set 3: 250lbs X10

Outer Hip Abduction 3 X 12

• Set 1: 190lbs X12
• Set 2: 190lbs X12
• Set 3: 190lbs X12

Inner Hip Abduction 3 X 12

• Set 1: 205lbs X12
• Set 2: 220lbs X12
• Set 3: 220lbs X12

Calves 3 X 12

• Set 1: 125lbs X12
• Set 2: 105lbs X12
• Set 3: 85lbs X15

Thursday 06/25 Training Session

16mi on bike for cardio

Chest & Triceps:

Decline Bench Press 3 X 10
WU 105lbs X 10

• Set 1: 135lbs X10
• Set 2: 165lbs X10
• Set 3: 185lbs X6

Lying Paded Flys 3 X 15

• Set 1: 140lbs X15
• Set 2: 140lbs X15
• Set 3: 140lbs X15

Cybex Incline Bench 3 X 15

• Set 1: 90lbs X15
• Set 2: 90lbs X15
• Set 3: 90lbs X15

Tricep Dumbbell Kickbacks 3 X 15

• Set 1: 20lbs X15
• Set 2: 20lbs X15
• Set 3: 20lbs X15

Super set into Push Ups 3 X 15

• Set 1: X15
• Set 2: X10
• Set 3: X10

Tricep Cable Push Downs 3 X 15

• Set 1: 100lbs X15
• Set 2: 90lbs X15
• Set 3: 90lbs X15

 

[US-pharmacies]

Great results, and the TD photos are even better

Thank you for sharing this information.

Best regards and have a great day.

 

[Built_strong222]

Great results, and the TD photos are even better

Thank you for sharing this information.

Best regards and have a great day.

Thank you and of course, you're welcome!! Thank you for allowing me to be a part of such an incredible team and sponsoring me throughout this journey! I truly appreciate you guys more then you know!!!

 

[Built_strong222]

Things have been going really good as of late. Had an absolutely brutal week of training which feels great! I have noticed my strength going up for sure which feels good too because for the past month (before I started lifting with my trainer) even though I was going to the gym and lifting everyday I felt like I wasn't really noticing my strength increasing like it should have been.

Which I now know was due to my diet and food intake! I just simply wasn't feeding my body enough and I was training everyday. It's amazing how much changes when you have your diet dialed in and are consistent with it. And although I'm not super concerned with lifting heavy weight it's still nice to see that I'm getting stronger.

My training is definitely more intense too there's just nothing like have a trainer pushing you and helping you get those last few reps that you otherwise couldn't do without a spotter or someone there to push you through it.

 

[Built_strong222]

Friday 06/26 Training Session

Back

Avenger Lat Pull-Down 3 X 15
WU 70lbs X15

• Set 1: 90lbs X15
• Set 2: 105lbs X15
• Set 3: 105lbs X15

T Bar Row 3 X 15

• Set 1: 70lbs X15
• Set 2: 70lbs X15
• Set 3: 70lbs X15

Super set

Assisted Pull-Ups

• Set 1: X15
• Set 2: X15
• Set 3: X15

Single Arm Smith Machine Rows

• Set 1: 40lbs X15
• Set 2: 40lbs X15
• Set 3: 40lbs X15

Saturday 06/27 Training Session

Legs:

Leg Extension 3 X 15
WU 90lbs X15

• Set 1: 120lbs X15
• Set 2: 135lbs X15
• Set 3: 135lbs X15

Leg Curls 3 X 15
WU 70lbs X15

• Set 1: 90lbs X15
• Set 2: 90lbs X15
• Set 3: 90lbs X15

Lunges 3 Sets (don't count steps its a certain distance that my trainer decides)
25lb kettle bells

Seated Hack Squats

• Set 1: 125lbs X15
• Set 2: 125lbs X15
• Set 3: 125lbs X15

Calves 3 X 15

• Set 1: 180lbs X15
• Set 2: 180lbs X15
• Set 3: 180lbs X15

Sunday 06/28 Training Session

Shoulders & Biceps:

Arsenal Shoulder Press Machine 3 X 15
WU 90lbs X15

• Set 1: 140lbs X15
• Set 2: 160lbs X15
• Set 3: 160lbs X15

Dumbbell Side Lateral Partials 3 X 10
Lower 35lbs X10
Uppers 10lbs X10
Fulls 10lbs X10

Seated Rear Deltoid Flys 3 X 15
WU 60lbs X15

• Set 1: 90lbs X15
• Set 2: 90lbs X15
• Set 3: 90lbs X15

Plate Loaded Preacher Curls 3 X 15

• Set 1: 45lbs X15
• Set 2: 45lbs X15
• Set 3: 45lbs X15

Bent Over Dumbbell Curls 3 X 15

• Set 1: 25lbs X15
• Set 2: 25lbs X15
• Set 3: 25lbs X15

 

[Built_strong222]

Thursday 07/02 Training Session:

Chest & Triceps:

Lying Paded Flys 3 X 15
WU 90lbs X15

• Set 1: 100lbs X15
• Set 2: 120lbs X15
• Set 3: 130lbs X15

Flat Bench Press 3 X 10
WU 95lbs X15

• Set 1: 135lbs X10
• Set 2: 135lbs X10
• Set 3: 185lbs X5

Incline Cybex Press 3 X 10

• Set 1: 90lbs X10
• Set 2: 90lbs X10
• Set 3: 90lbs X10

Arsenal Skull Crusher Machine 3 X 15

• Set 1: 90lbs X15
• Set 2: 90lbs X15
• Set 3: 90lbs X15

Leverage Decline Machine 3 X 15

• Set 1: 90lbs X15
• Set 2: 90lbs X15
• Set 3: 90lbs X10

Seated Tricep Extension 3 X 15

• Set 1: 45lbs X15
• Set 2: 45lbs X15
• Set 3: 45lbs X15

Friday 07/03 Training Session

Back:

Close Grip Lat Pull-Down 3 X 15
WU 80lbs X15

• Set 1: 130lbs X15
• Set 2: 130lbs X15
• Set 3: 130lbs X15

Life Fitness Seated Row 3 X 15

• Set 1: 135lbs X15
• Set 2: 135lbs X15
• Set 3: 135lbs X15

Super Set Into

Assisted Pull-Ups 3 X 15


Flat Bench Dumbbell Row 3 X 15

• Set 1: 45lbs X15
• Set 2: 45lbs X15
• Set 3: 45lbs X15

Saturday 07/04 Training Session

Legs:

Legs Extensions 3 X 15
WU 90lbs X15

• Set 1: 135lbs X15
• Set 2: 135lbs X20
• Set 3: 135lbs X15

Leg Curls 3 X 15
WU 90lbs X15

• Set 1: 120lbs X15
• Set 2: 120lbs X15
• Set 3: 120lbs X15

Lunges 3 Sets
25lbs kettle bells

Leg Press 3 X 15
WU 140lbs X15

• Set 1: 250lbs X15
• Set 2: 250lbs X15
• Set 3: 250lbs X15

Calves 3 X 15

• Set 1: 180lbs X15
• Set 2: 180lbs X15
• Set 3: 180lbs X15

Sunday 07/05 Training Session

Shoulders & Biceps:

Shoulder Press 3 X 15
WU 80lbs X15

• Set 1: 100lbs X15
• Set 2: 120lbs X15
• Set 3: 150lbs X15

Combo Dumbbell Front, Side, Reverse Fly Lateral Raises Drop set 20lb, 15lb, 10lb (these destroyed my shoulders)

• Set 1: 10/20lb Fronts, 10/20lb sides, 10/20lb Reverse fly lateral raises 10/15lb fronts, 10/15lb sides, 10/15lb Reverse fly lateral raises10/10lb fronts, 10/10lb sides, 10/10lb Reverse fly lateral raises
• Set 2: " "
• Set 3: " "

Plate Loaded Preacher Curls 3 X 15

• Set 1: 80lbs X15
• Set 2: 80lbs X15
• Set 3: 80lbs X15

Cable Bicep Curls 3 X 15

• Set 1: 50lbs X15
• Set 2: 50lbs X15
• Set 3: 50lbs X15

Because I am on a break from school until fall semester starts I am not getting my normal cardio that I usually get riding to and from school. So I am either walking outside for an hour or I will go to my gym and walk on the treadmill for 30min - 1hr.

Last week I was kind of slacking on the cardio that's why I didn't put it in my log. I am going to start back up today and be consistent with it.

I have decided to take Mondays for a rest day although I will still do my cardio. Tuesdays I will go in and do cardio and hit stuff like traps abs and calves. Wednesday will be another off/cardio day.

Hope everyone is having a good week so far and had an awesome 4th of July!

 

[Built_strong222]

Another beautiful monthly drop from the best @US-pharmacies

I honestly can't thank you guys enough for sponsoring me through this journey. I'm incredibly grateful to be a part of such an awesome team with such A++ premium gear!! Thanks again @US-pharmacies for having me on your team and supplying all of us here on EF with the best of the best. You guys hands down set the standard for top notch quality, prices and service!!

The Latest @US-pharmacies TD:

 

[Built_strong222]

Monday 07/06 I took a rest day, did 30min walk for cardio.

Tuesday 07/07 I went in and did some Calves, some traps and some forearms. After I did an hour of cardio on the treadmill.

Wednesday 07/08 was a rest day.

Thursday 07/09 Training Session

Chest & Triceps:

Flat Dumbbell BP 3 X 10
WU 45lbs X 10

• Set 1: 55lbs X10
• Set 2: 65lbs X10
• Set 3: 75lbs X10

Banded Standing Chest Press 3 X 15

• Set 1: 135lbs & 100lb band X15
• Set 2: 135lbs & 100lb band X15
• Set 3: 135lbs & 100lb band X15

Super Set into

Tricep Dip Machine 3 X 15

• Set 1: 135lbs X15
• Set 2: 135lbs X15
• Set 3: 135lbs X15

Incline Dumbbell Flys 3 X 15

• Set 1: 25lbs X15
• Set 2: 25lbs X15
• Set 3: 25lbs X15

Super Set into

Push Ups 3 X to failure

Standing Behind Head Tricep Extension 3 X 20

• Set 1: 50lbs X15
• Set 2: 50lbs X15
• Set 3: 50lbs X15

 

[Built_strong222]

Friday 07/10 Training Session

45 min low intensity cardio

Back:

Lat Pull-Down 3 X 15
WU 90lbs X15

• Set 1: 135lbs X15
• Set 2: 155lbs X15
• Set 3: 155lbs X15

Avenger Mid Row 3 X 15

• Set 1: 135lbs X15
• Set 2: 135lbs X15
• Set 3: 155lbs X15

Super Set Into

Pull Ups 3 X 15

Reverse Grip Lat Pull-Down 3 X 15

• Set 1: 180lbs X15
• Set 2: 180lbs X15
• Set 3: 180lbs X15

Saturday 07/11 Training Session

45 min low intensity cardio

Legs:

Leg Extensions 3 X 15
WU 90lbs X15

• Set 1: 135lbs X15
• Set 2: 135lbs X15
• Set 3: 150lbs X15

Leg Curls 3 X 15

• Set 1: 115lbs X15
• Set 2: 115lbs X15
• Set 3: 115lbs X15

Leg Press 3 X 20

• Set 1: 180lbs X20
• Set 2: 270lbs X20
• Set 3: 450lbs X20

Lunges 3 sets w/ 25lb kettle bells

Calves 3 X 20

• Set 1: 180lbs X20
• Set 2: 180lbs X20
• Set 3: 180lbs X20

 

[Built_strong222]

Sunday 07/12 Training Session

30 min L.I cardio post workout

Shoulders & Biceps:

Avenger Shoulder Press Machine 3 X 15
WU 90lbs X15

• Set 1: 180lbs X15
• Set 2: 230lbs X15
• Set 3: 230lbs X15

Plate Loaded Mega Mass Side Lateral 3 X 15

• Set 1: 20lbs X15
• Set 2: 20lbs X15
• Set 3: 20lbs X15

Reverse Flys 3 X 15

• Set 1: 90lbs X15
• Set 2: 90lbs X15
• Set 3: 90lbs X15

Lying Savage Cable Curls 3 X 15

• Set 1: 70lbs X15
• Set 2: 70lbs X15
• Set 3: 70lbs X15

Biceps 21's 3 X 21

• Set 1: 50lbs X21
• Set 2: 50lbs X21
• Set 3: 50lbs X21

Monday 07/13:
Cardio Only

Tuesday 07/14
Cardio, Abs, Traps, Forearms and I lightly hit my Biceps and Triceps.

Wednesday 07/15:
Cardio Only

 

[Built_strong222]

Thursday 07/16 Training Session

45 min Cardio

Chest & Triceps:


Flat Bench Press 3 X 10

• Set 1: 135lbs X10
• Set 2: 185lbs X10
• Set 3: 135lbs X10

Flys 3 X 15

• Set 1: 90lbs X15
• Set 2: 105lbs X15
• Set 3: 105lbs X15

Standing Chest Press 3 X 15

• Set 1: 180lbs X15
• Set 2: 230lbs X15
• Set 3: 180lbs X15

Super Set Into

Plate Loaded Tricep Extensions 3 X 15

• Set 1: 70lbs X15
• Set 2: 70lbs X15
• Set 3: 70lbs X15

Tricep Cable Push Downs 3 X 15

• Set 1: 80lbs X15
• Set 2: 80lbs X15
• Set 3: 80lbs X15

Super Set Into

Push Ups 3 X 15

Friday 07/17 Training Session

30min Cardio

Back:

Close Grip Lat Pull-Down 3 X 15

• Set 1: 135lbs X15
• Set 2: 135lbs X15
• Set 3: 135lbs X15

Plate Loaded T-Bar Row 3 X 15

• Set 1: 135lbs X15
• Set 2: 135lbs X15
• Set 3: 135lbs X15

Iso-lateral Row 3 X 15

• Set 1: 180lbs X15
• Set 2: 180lbs X15
• Set 3: 180lbs X15

Chest Supported Machine Row 3 X 15

• Set 1: 180lbs X15
• Set 2: 180lbs X15
• Set 3: 180lbs X15

Super Set Into

Pull Ups 3 X 15

Saturday 07/18 Training Session

30min Cardio

Legs:

Leg Extensions 3 X 15
WU 90lbs X15

• Set 1: 150lbs X15
• Set 2: 150lbs X15
• Set 3: 150lbs X15

Seated Leg Curls 3 X 15
WU 70lbs X15

• Set 1: 105lbs X15
• Set 2: 105lbs X15
• Set 3: 105lbs X15

Belt Squats 3 X 15 (First time ever doing these I went lighter to get my form down)

• Set 1: 160lbs X15
• Set 2: 160lbs X15
• Set 3: 160lbs X15

Lunges 3 Sets

• Set 1: 55lb kettle bells
• Set 2: 30lb kettle bells
• Set 3: 30lb kettle bells

Calves 3 X 20

• Set 1: 180lbs X20
• Set 2: 180lbs X20
• Set 3: 180lbs X20

Sunday 07/19 Training Session

Shoulders & Biceps:

Smith Machine Shoulder Press 3 X 15

• Set 1: 70lbs X15
• Set 2: 70lbs X15
• Set 3: 70lbs X15

Dumbbell Combos Front, Side & Rear Lateral Raises

• Set 1: 25lb/15 Fronts, 25lb/15 Sides, 25lb/15 Rears 20lb/15 Fronts, 20lb/15 Sides, 20lb/15 Rears, 15lb/15 Fronts, 15lb/15 Sides, 15lb/15 Rears
• Set 2: 25lb/15 F, 25lb/15 S, 25lb/15 R 20lb/10 F, 20lb/10 S, 20lb/10 R 10lb/10 F, 10lb/10 S, 10lb/10 R
• Set 3: 20lb/10 F, 20lb/10 S, 20lb/10 R 15lb/10 F, 15lb/10 S, 15lb/10 R 10lb/10 F, 10lb/10 S, 10lb/10 R

Plate Loaded Preacher Curl Partials 3 X 45

• Set 1: 45lb X15 bottom, X15 top, X15 full
• Set 2: 45lbs X15 B, X15 T, X15 F
• Set 3: " "

Standing Dumbbell Curls 3 X 15

• Set 1: 25lbs X15
• Set 2: 25lbs X15
• Set 3: 25lbs X15

Monday 07/20
Cardio Only

Tuesday 07/21
Cardio Only

Wednesday 07/22
Rest Day

 

[Built_strong222]

Thursday 07/23 Training Session

30min Cardio

Chest & Triceps:

Decline Bench Press 3 X 10

• Set 1: 135lbs X15
• Set 2: 185lbs X10
• Set 3: 185lbs X10

Standing Chest Press 3 X 10-15

• Set 1: 180lbs + 60lb band X12
• Set 2: 180lbs +60lb band X11
• Set 3: 135lbs + 60lb band X15

Super Set

Tricep Extension 3 X 15

• Set 1: 80lbs X15
• Set 2: 80lbs X15
• Set 3: 80lbs X15

Incline Bench Press 3 X 10

• Set 1: 110lbs X10
• Set 2: 110lbs X10
• Set 3: 110lbs X10

Tricep Push Downs 3 X 15

• Set 1 70lbs X15
• Set 2: 70lbs X15
• Set 3: 70lbs X15

Flys 3 X 15

• Set 1: 90lbs X15
• Set 2: 90lbs X15
• Set 3: 90lbs X15

Friday 07/24 Training Session

Back:

Plate Loaded Lat Pull-Down 3 X 15

• Set 1: 90lbs X15
• Set 2: 135lbs X15
• Set 3: 160lbs X15

Pin Loaded Cable Row 3 X 15

• Set 1: 100lbs X15
• Set 2: 120lbs X15
• Set 3: 140lbs X15

Smith Machine Single Arm Row 3 X 15

• Set 1: 70lbs X15
• Set 2: 70lbs X15
• Set 3: 70lbs X15

Reverse Grip Iso Lateral D.Y. Row 3 X 15

• Set 1: 180lbs X15
• Set 2: 180lbs X15
• Set 3: 140lbs X15

Pull Ups 3 X 15