Hell yah man. Dogs are awsome too! We got dogs and cats here too. I don’t work with them though I do all the farm stuff. Horses , goats, pigs, those kinda things
My Newbie log
- Thread starter Halfi
- Start date
dilster666
Registered
- Joined
- Feb 16, 2023
- Messages
- 146
- Reaction score
- 149
That's sweet bro, saw the tat it's dope!
Can't wait to get some new ink, unfortunately I haven't found an artist around me that I care for their work. Gonna try to get a new one this year for sure
Can't wait to get some new ink, unfortunately I haven't found an artist around me that I care for their work. Gonna try to get a new one this year for sure
Thanks man! The guy I go to isn’t local to me. Their shop is an hour south of me. I got a million tattoo shops up here but I’m not from here so I don’t rlly trust it 🤷♂️
Todays weight .. 182lbs.. couple of pics incoming. I think I’ve been off for almost 6 weeks now. Still on nolvadex and clomid. I feel pretty good over all but definitely not as strong.
Again idk how to pose so the bicep flex is pretty much all I got 🤣
UPPER BODY
CHEST
flat bench dumbell press (3sec pause at bottom)
Set1 55lb/10rep
Set2 55lb/9 rep
Set3 55lb/8rep
Chest press machine (3 sec pause at bottom)
Set1 75lb/10rep
Set2 90lb/11rep
Set3 100lb/9rep
Drop 70
Drop30
Pec minor dip body weight
Set1 18rep
Set2 12rep
BACK
seated close grip cable pull
Set1 6/15rep
Set2 7/12rep
Set3 7/15rep
Assisted wide grip pull up
Set1 10rep
Set2 12rep
Set3 10rep
SHOULDER
rear delt face pull (3sec hold)
Set1 6.5/20rep
Set2 7/18rep
Set3 7.5/16rep
Seated lateral raise
Set1 15lb/15rep
Set2 15lb/12rep
Set3 15lb/15 rep
Cable cross cross apple sauce
(3 sec hold)
Set1 3/15rep
Set2 3/10rep
Set3 3/11 rep
BICEP
Seated hammer curl (3sec hold)
Set1 15lb/19rep
Set2 20lb/12rep
Set3 20lb/15rep
Seated supinated dumbell curl
Set1 20lb/8rep
Set2 20lb/9rep
Set3 20lb/10rep
Seated machine curl
Set1 40lb/15rep
Set2 50lb/ 12rep
Set3 55lb/12 rep
TRICEP
Dual rope pull down (3sec hold)
Set1 6/16rep
Set2 7/11rep
Set3 7/10rep
Cable cross (3sec hold)
Set1 3/11rep
Set2 3/14rep
Set3 3/12 rep
Incline dumbell skull crusher
Set1 15lb/12 rep
Set2 15lb/15rep
Set3 15lb/15rep
Again idk how to pose so the bicep flex is pretty much all I got 🤣
UPPER BODY
CHEST
flat bench dumbell press (3sec pause at bottom)
Set1 55lb/10rep
Set2 55lb/9 rep
Set3 55lb/8rep
Chest press machine (3 sec pause at bottom)
Set1 75lb/10rep
Set2 90lb/11rep
Set3 100lb/9rep
Drop 70
Drop30
Pec minor dip body weight
Set1 18rep
Set2 12rep
BACK
seated close grip cable pull
Set1 6/15rep
Set2 7/12rep
Set3 7/15rep
Assisted wide grip pull up
Set1 10rep
Set2 12rep
Set3 10rep
SHOULDER
rear delt face pull (3sec hold)
Set1 6.5/20rep
Set2 7/18rep
Set3 7.5/16rep
Seated lateral raise
Set1 15lb/15rep
Set2 15lb/12rep
Set3 15lb/15 rep
Cable cross cross apple sauce
(3 sec hold)
Set1 3/15rep
Set2 3/10rep
Set3 3/11 rep
BICEP
Seated hammer curl (3sec hold)
Set1 15lb/19rep
Set2 20lb/12rep
Set3 20lb/15rep
Seated supinated dumbell curl
Set1 20lb/8rep
Set2 20lb/9rep
Set3 20lb/10rep
Seated machine curl
Set1 40lb/15rep
Set2 50lb/ 12rep
Set3 55lb/12 rep
TRICEP
Dual rope pull down (3sec hold)
Set1 6/16rep
Set2 7/11rep
Set3 7/10rep
Cable cross (3sec hold)
Set1 3/11rep
Set2 3/14rep
Set3 3/12 rep
Incline dumbell skull crusher
Set1 15lb/12 rep
Set2 15lb/15rep
Set3 15lb/15rep
Absolutley annihilated my hamstrings today . I’m pretty sure I heard them tell me they were ganna murder me in my sleep by the time I was half way through leg extensions 🤣
Todays weight 182lb
LOWER BODY
RDL
Set1 135lb/10rep
Set2 155lb/10rep
Set3 165lb/10rep
Set4 175lb/8rep
Seated leg curl (3sec hold)
Set1 70lb/10rep
Set2 75lb/11rep
Set3 80lb/10rep
Set4 85lb/ 9rep
Set5 90lb/5rep
Set6 90lb/7rep
Leg press hammie focused (3sec hold)
Set1 270lb/10rep
Set2 320lb/8rep
Set3 320lb/8rep
Set4 320lb/9rep
Hack squat hammie focused (3sec hold)
Set1 180lb/ 12rep
Set2 230lb/12rep
Set3 270lb/10rep
Set4 270lb/10rep
Set5 270lb/10rep
Set6 270lb/6rep
Hack squat calf raise
Set1 270lb/12rep
Set2 270lb/12rep
Set3 270lb/15rep
Seated calf raise
Set1 115lb/18rep
Set2 115lb/15rep
Set3 115lb/12rep
Todays weight 182lb
LOWER BODY
RDL
Set1 135lb/10rep
Set2 155lb/10rep
Set3 165lb/10rep
Set4 175lb/8rep
Seated leg curl (3sec hold)
Set1 70lb/10rep
Set2 75lb/11rep
Set3 80lb/10rep
Set4 85lb/ 9rep
Set5 90lb/5rep
Set6 90lb/7rep
Leg press hammie focused (3sec hold)
Set1 270lb/10rep
Set2 320lb/8rep
Set3 320lb/8rep
Set4 320lb/9rep
Hack squat hammie focused (3sec hold)
Set1 180lb/ 12rep
Set2 230lb/12rep
Set3 270lb/10rep
Set4 270lb/10rep
Set5 270lb/10rep
Set6 270lb/6rep
Hack squat calf raise
Set1 270lb/12rep
Set2 270lb/12rep
Set3 270lb/15rep
Seated calf raise
Set1 115lb/18rep
Set2 115lb/15rep
Set3 115lb/12rep
My biceps were sore as balls today. The pause reps last week did me dirty.
Todays weight 183lb
BACK
DUMBELL row
Set1 55lb/12rep
Set2 60lb/12rep
Set3 65lb/11rep
Set4 70lb/9rep
Dumbell row rhomboi
Set1 55lb/13rep
Set2 60lb/12rep
Set3 65lb/10rep
Set4 70lb/8rep
Dumbell pull over
Set1 60lb/11rep
Set2 65lb/10rep
Set3 65lb/7rep
Set4 60lb/9rep
Single arm cable pull down
Set1 5/10rep
Set2 6/7reo
Set3 5/11rep
Set4 6/8rep
Shoulder shrug (smith)
Set1 170lb/14 rep
Set2 175lb/13rep
Set3 180lb/12rep
Set4 185lb/10rep
Set5 190lb/8rep
BICEP
Standing supinated dumbell curl
Set1 15lb/14rep
Set2 20lb/12rep
Set3 20lb/9rep
Set4 20lb/7rep
Hammer curl
Set1 20lb/8rep
5half rep
Set2 20lb/9rep
5half rep
Set3 20lb/9rep
5half rep
Modified preacher curl dumbell
Set1 20lb/12rep
Set2 20lb/12rep
Set3 20lb/12rep
Incline supinated curl
Set1 20lb/7rep
Set2 20lb/9rep
Set3 20lb/8rep
Set4 20lb/8rep
Ezbar forarm curl
Set1 85lb/25rep
Set2 105lb/20rep
Set3 115lb/18rep
Set4 120lb/13rep
Forarm roll up 20lb
3 sets
Todays weight 183lb
BACK
DUMBELL row
Set1 55lb/12rep
Set2 60lb/12rep
Set3 65lb/11rep
Set4 70lb/9rep
Dumbell row rhomboi
Set1 55lb/13rep
Set2 60lb/12rep
Set3 65lb/10rep
Set4 70lb/8rep
Dumbell pull over
Set1 60lb/11rep
Set2 65lb/10rep
Set3 65lb/7rep
Set4 60lb/9rep
Single arm cable pull down
Set1 5/10rep
Set2 6/7reo
Set3 5/11rep
Set4 6/8rep
Shoulder shrug (smith)
Set1 170lb/14 rep
Set2 175lb/13rep
Set3 180lb/12rep
Set4 185lb/10rep
Set5 190lb/8rep
BICEP
Standing supinated dumbell curl
Set1 15lb/14rep
Set2 20lb/12rep
Set3 20lb/9rep
Set4 20lb/7rep
Hammer curl
Set1 20lb/8rep
5half rep
Set2 20lb/9rep
5half rep
Set3 20lb/9rep
5half rep
Modified preacher curl dumbell
Set1 20lb/12rep
Set2 20lb/12rep
Set3 20lb/12rep
Incline supinated curl
Set1 20lb/7rep
Set2 20lb/9rep
Set3 20lb/8rep
Set4 20lb/8rep
Ezbar forarm curl
Set1 85lb/25rep
Set2 105lb/20rep
Set3 115lb/18rep
Set4 120lb/13rep
Forarm roll up 20lb
3 sets
Got to the gym at 3am today only to realize that the key card access wasn’t working this morning… I waited til 4 in the parking lot until the other guy got there thinking it was my key card. Turns out it wasn’t lol so no gym today 👎
dilster666
Registered
- Joined
- Feb 16, 2023
- Messages
- 146
- Reaction score
- 149
Fuckin rip
maxmuscle1
Board Rep
- Joined
- Apr 4, 2015
- Messages
- 24,845
- Reaction score
- 21,220
Got to the gym at 3am today only to realize that the key card access wasn’t working this morning… I waited til 4 in the parking lot until the other guy got there thinking it was my key card. Turns out it wasn’t lol so no gym today
That is some shit ! I’d try to leave an email to get a free month . You had to drive their , especially @ 3am , plus missed your training . Sometimes they just do it . My cousin had that happen twice
Max
It was one of the small 24hr keycard gyms
I called them I ain’t ganna ask for anything though. The guy told me it should be up and running today if not to just call a number and they’ll come open it. I was like at 3am? He said ya haha so I’ll just blow the number up tomorrow morning until they come🤣 poor bastard
Got in the gym today . Didn’t have to call anybody to come open the door. Somebody lucked out
Felt pretty weak today. Good workout just felt weak
Todays weight 184lb
CHEST
Flat bench dumbell press
Set1 60lb/11rep
Set2 60lb/10rep
Set3 60lb/9rep
Set4 60lb/9rep
Incline barbell press
Set1 145lb/7reo
Set2 145lb/6rep
Set3 135lb/10rep
Set4 140lb/8rep
Weighted pec minor dip 45lb
Set1 15rep
Set2 10rep
Set3 10rep
Pec fly machine
Set1 80lb/12rep
6half rep
Set2 85lb/11rep
5half rep
Set3 85lb/12rep
5half rep
Set4 90lb/11rep
5 half rep
TRICEP
rope push down
Set1 7/15rep
Set2 8/14rep
Set3 8.5/12rep
Set4 8.5/13rep
Tricep push down machine
Set1 100lb/15rep
Set2 105lb/15rep
Set3 110lb/14rep
Set4 115lb/13rep
Incline dumbell skull crusher
Set1 15lb/20rep
Set2 20lb/12rep
Set3 20lb/13rep
Set4 20lb/12rep
Cable single arm pull down
Set1 2/15rep
Set2 3/12rep
Set3 3/12rep
BICEP
incline supinated dumbell curl
Set1 15lb/14rep
Set2 15lb/15rep
Set3 15lb/16rep
Hammer curl
Set1 25lb/9rep
Set2 25lb/9rep
Set3 25lb/9rep
Bicep burnout 30rep rope variations
3sets
Felt pretty weak today. Good workout just felt weak
Todays weight 184lb
CHEST
Flat bench dumbell press
Set1 60lb/11rep
Set2 60lb/10rep
Set3 60lb/9rep
Set4 60lb/9rep
Incline barbell press
Set1 145lb/7reo
Set2 145lb/6rep
Set3 135lb/10rep
Set4 140lb/8rep
Weighted pec minor dip 45lb
Set1 15rep
Set2 10rep
Set3 10rep
Pec fly machine
Set1 80lb/12rep
6half rep
Set2 85lb/11rep
5half rep
Set3 85lb/12rep
5half rep
Set4 90lb/11rep
5 half rep
TRICEP
rope push down
Set1 7/15rep
Set2 8/14rep
Set3 8.5/12rep
Set4 8.5/13rep
Tricep push down machine
Set1 100lb/15rep
Set2 105lb/15rep
Set3 110lb/14rep
Set4 115lb/13rep
Incline dumbell skull crusher
Set1 15lb/20rep
Set2 20lb/12rep
Set3 20lb/13rep
Set4 20lb/12rep
Cable single arm pull down
Set1 2/15rep
Set2 3/12rep
Set3 3/12rep
BICEP
incline supinated dumbell curl
Set1 15lb/14rep
Set2 15lb/15rep
Set3 15lb/16rep
Hammer curl
Set1 25lb/9rep
Set2 25lb/9rep
Set3 25lb/9rep
Bicep burnout 30rep rope variations
3sets
Smashed legs today. The squat pause reps were brutal.
Loved it
LEGS
RDL
Set1 135lb/12rep
Set2 155lb/11rep
Set2 165lb/10rep
Squat
Set1 135lb/12rep
Set2 225lb/7rep
Set3 225lb/6rep
Set4 225lb/5rep
Leg press
Set1 360lb/10rep
Set2 365lb/9rep
Set3 365lb/11rep
20sec rest
8rep
20 sec rest
6rep
4half rep
Leg extension
Set1 110lb/12rep
Set2 115lb/11rep
Set3 120lb/10rep
Set4 125lb/ 10rep
15sec hold
30 sec stretch
8rep
6half rep
30sec rest
Calf raise hack squat
Set1 360lb/18rep
Set2 360lb/ 16rep
Set3 380lb/16rep
Seated calf raise
Set1 90lb/28rep
Set2 115lb/14rep
Set3 115lb/14rep
SHOULDER
Side lateral dumbell raise
Set1 15lb/ 20rep
Set2 20lb/12rep
Set3 25lb/10rep
Set4 25lb/11rep
Set5 25lb/8rep
Drop 15lb/10rep
Drop 10lb/ 8rep
Incline rear delt fly
Set1 15lb/25rep
Set2 20lb/16rep
Set3 20lb/17rep
6half rep
Set4 20lb/20rep
6half rep
Drop 15lb/12rep
6half rep
Drop 10lb/10rep
4half rep
Bradford press
Set1 65lb/10rep
Set2 75lb/9rep
Set3 80lb/8rep
Set4 85lb/7rep
Set5 90lb/5rep
Seated plate raise
Set1 45lb/11rep
Set2 45lb/10rep
Set3 45lb/11rep
Set4 45lb/11rep
Set5 45lb:9 rep
Loved it
LEGS
RDL
Set1 135lb/12rep
Set2 155lb/11rep
Set2 165lb/10rep
Squat
Set1 135lb/12rep
Set2 225lb/7rep
Set3 225lb/6rep
Set4 225lb/5rep
Leg press
Set1 360lb/10rep
Set2 365lb/9rep
Set3 365lb/11rep
20sec rest
8rep
20 sec rest
6rep
4half rep
Leg extension
Set1 110lb/12rep
Set2 115lb/11rep
Set3 120lb/10rep
Set4 125lb/ 10rep
15sec hold
30 sec stretch
8rep
6half rep
30sec rest
Calf raise hack squat
Set1 360lb/18rep
Set2 360lb/ 16rep
Set3 380lb/16rep
Seated calf raise
Set1 90lb/28rep
Set2 115lb/14rep
Set3 115lb/14rep
SHOULDER
Side lateral dumbell raise
Set1 15lb/ 20rep
Set2 20lb/12rep
Set3 25lb/10rep
Set4 25lb/11rep
Set5 25lb/8rep
Drop 15lb/10rep
Drop 10lb/ 8rep
Incline rear delt fly
Set1 15lb/25rep
Set2 20lb/16rep
Set3 20lb/17rep
6half rep
Set4 20lb/20rep
6half rep
Drop 15lb/12rep
6half rep
Drop 10lb/10rep
4half rep
Bradford press
Set1 65lb/10rep
Set2 75lb/9rep
Set3 80lb/8rep
Set4 85lb/7rep
Set5 90lb/5rep
Seated plate raise
Set1 45lb/11rep
Set2 45lb/10rep
Set3 45lb/11rep
Set4 45lb/11rep
Set5 45lb:9 rep
Seen something cool in the gym today… a family came in toward the end of my work out with their son… he had to be 10-11 years old. Parents older. Looked like they never set foot in a gym before wearing jeans and tees. But quickly figured out they were there for their son. Showing him around .. he clearly wanted to get into the gym life… seen a guy show him a workout. Just thought it was cool the parents not only bought a membership for this kid here but actually were present and engaged with what he wants to do …
Anyways… todays weight 183lb
UPPER BODY
CHEST
Flat bench dumbell press
Set1 55lb/12rep
Set2 60lb/10rep
Set3 65lb/8rep
Chest press machine( 3 sec hold)
Set1 110lb/7rep
Set2 110lb/8rep
Set3 110lb/8rep
Set4 110lb/7rep
Drop 70
Drop 30
Pec minor dip 45lb weighted
Set1 12rep
Set2 10rep
Set3 10rep
BACK
Seated close grip cable pull
Set1 6/12rep
Set2 7/12rep
Set3 7/10rep
Assisted wide grip pull up
Set1 10rep
Set2 10rep
Set3 11rep
Trap machine seated
Set1 140lb/12rep
Set2 140lb/13rep
Set3 140lb/12rep
SHOULDER
Rear delt rope pull
Set1 7/20rep
Set2 8/15rep
Set3 9/14rep
Set4 9/13rep
Seated lateral raise
Set1 15lb/16rep
Set2 20lb/12rep
Set3 20lb/12rep
Incline rear delt dumbell fly
Set1 15lb/22rep
Set2 15lb/21rep
Set3 20lb/15rep
BICEP
seated hammer curl (3sec hold)
Set1 20lb/12rep
Set2 20lb/13rep
Set3 20lb/13rep
Seated supinated curl (3sec hold)
Set1 20lb/8rep
Set2 20lb/10rep
Set3 20lb/9rep
Seated arm curl machine
Set1 55lb/ 9rep
Set2 55lb/10rep
Set3 55lb/12rep
TRICEP
Dual rope pull down
Set1 6/15rep
Set2 7/11rep
Set3 7/8rep
Cable cross cross apple sauce
Set1 3/12rep
Set2 3/12rep
Set3 3/12rep
Incline dumbell skull crusher
Set1 15lb/15rep
Set2 25lb/9rep
Set3 25lb/9rep
Anyways… todays weight 183lb
UPPER BODY
CHEST
Flat bench dumbell press
Set1 55lb/12rep
Set2 60lb/10rep
Set3 65lb/8rep
Chest press machine( 3 sec hold)
Set1 110lb/7rep
Set2 110lb/8rep
Set3 110lb/8rep
Set4 110lb/7rep
Drop 70
Drop 30
Pec minor dip 45lb weighted
Set1 12rep
Set2 10rep
Set3 10rep
BACK
Seated close grip cable pull
Set1 6/12rep
Set2 7/12rep
Set3 7/10rep
Assisted wide grip pull up
Set1 10rep
Set2 10rep
Set3 11rep
Trap machine seated
Set1 140lb/12rep
Set2 140lb/13rep
Set3 140lb/12rep
SHOULDER
Rear delt rope pull
Set1 7/20rep
Set2 8/15rep
Set3 9/14rep
Set4 9/13rep
Seated lateral raise
Set1 15lb/16rep
Set2 20lb/12rep
Set3 20lb/12rep
Incline rear delt dumbell fly
Set1 15lb/22rep
Set2 15lb/21rep
Set3 20lb/15rep
BICEP
seated hammer curl (3sec hold)
Set1 20lb/12rep
Set2 20lb/13rep
Set3 20lb/13rep
Seated supinated curl (3sec hold)
Set1 20lb/8rep
Set2 20lb/10rep
Set3 20lb/9rep
Seated arm curl machine
Set1 55lb/ 9rep
Set2 55lb/10rep
Set3 55lb/12rep
TRICEP
Dual rope pull down
Set1 6/15rep
Set2 7/11rep
Set3 7/8rep
Cable cross cross apple sauce
Set1 3/12rep
Set2 3/12rep
Set3 3/12rep
Incline dumbell skull crusher
Set1 15lb/15rep
Set2 25lb/9rep
Set3 25lb/9rep
dilster666
Registered
- Joined
- Feb 16, 2023
- Messages
- 146
- Reaction score
- 149
My dad is the one who inspired me to wanna get into lifting, pretty sure he ran some orals or other PH back in the day, he was pretty jacked. Unfortunately with divorced parents and how the visitation schedule was set up I didn't end up getting into it until I was an adult. But I remember being 12 and inspired by jay cutler, arnie and all those dudes my pops looked up too
Todays weight 184
LOWER BODY
RDL
set1 155lb/12rep
Set2 165lb/12 rep
Set3 175lb/10rep
Set4 175lb/9rep
Seated leg curl
Set1 70lb/12rep
Set2 75lb/8rep
Set3 75lb/10rep
Set4 80lb/8rep
Leg press
Set1 270lb/12rep
Set2 290lb/10rep
Set3 290lb/12rep
Set4 320lb/11rep
Hack squat
Set1 270lb/12rep
Set2 290lb/10rep
Set3 320lb/10rep
Set4 320lb/10rep
Leg extension (5sec holds)
Set1 90lb/15rep
Set2 90lb/10rep
Set3 90lb/10rep
Hip abduction inner thigh machine
Set1 70lb/15rep
Set2 90lb/10rep
Set3 90lb/11rep
Set4 90lb/10rep
Hip abduction glute
Set1 90lb/13rep
Set2 90lb/15rep
Set3 95lb/12rep
Set4 95lb/13rep
Seated calf raise
Set1 90lb/30rep
Set2 90lb/22rep
Set3 90lb/20rep
LOWER BODY
RDL
set1 155lb/12rep
Set2 165lb/12 rep
Set3 175lb/10rep
Set4 175lb/9rep
Seated leg curl
Set1 70lb/12rep
Set2 75lb/8rep
Set3 75lb/10rep
Set4 80lb/8rep
Leg press
Set1 270lb/12rep
Set2 290lb/10rep
Set3 290lb/12rep
Set4 320lb/11rep
Hack squat
Set1 270lb/12rep
Set2 290lb/10rep
Set3 320lb/10rep
Set4 320lb/10rep
Leg extension (5sec holds)
Set1 90lb/15rep
Set2 90lb/10rep
Set3 90lb/10rep
Hip abduction inner thigh machine
Set1 70lb/15rep
Set2 90lb/10rep
Set3 90lb/11rep
Set4 90lb/10rep
Hip abduction glute
Set1 90lb/13rep
Set2 90lb/15rep
Set3 95lb/12rep
Set4 95lb/13rep
Seated calf raise
Set1 90lb/30rep
Set2 90lb/22rep
Set3 90lb/20rep
elbow was killing me today. I feel like I’m never ganna be able to lift real heavy ever again . This shits been going on for months.
BACK
DUMBELL ROW
SET1 55lb/15rep
Set2 65lb/11rep
Set3 70lb/10rep
Set4 70lb/9rep
Set5 70lb/10rep
Dumbell row rhomboi
Set1 55lb/15rep
Set2 65lb/13rep
Set3 70lb/10rep
Dumbell pull over
Set1 60lb/12rep
Set2 65lb/11rep
Set3 70lb/9rep
Single arm seated cable pull down
Set1 5/15rep
Set2 5.5/11rep
Set3 5.5/10rep
Set4 5.5/9rep
Shoulder shrug smith
Set1 180lb/13rep
Set2 185lb/10rep
Set3 190lb/10rep
Set4 195lb/8rep
BICEP
Standing supinated dumbell curl
Set1 15lb/17rep
Set2 20lb/14rep
Set3 25lb/8rep
Set4 25lb/8rep
Hammer curl
Set1 20lb/14rep
Set2 25lb/7rep
3half rep
Set3 25lb/9rep
5half rep
Modified preacher curl
Set1 20lb/9rep
Set2 20lb/12rep
Set3 20lb/15rep
Incline supinated curl
Set1 20lb/11rep
Set2 20lb/11rep
Set3 20lb/10rep
Ez bar forarm curl
Set1 100lb/25rep
Set2 110lb/19rep
Set3 125lb/16rep
Forarm roll up
3sets
BACK
DUMBELL ROW
SET1 55lb/15rep
Set2 65lb/11rep
Set3 70lb/10rep
Set4 70lb/9rep
Set5 70lb/10rep
Dumbell row rhomboi
Set1 55lb/15rep
Set2 65lb/13rep
Set3 70lb/10rep
Dumbell pull over
Set1 60lb/12rep
Set2 65lb/11rep
Set3 70lb/9rep
Single arm seated cable pull down
Set1 5/15rep
Set2 5.5/11rep
Set3 5.5/10rep
Set4 5.5/9rep
Shoulder shrug smith
Set1 180lb/13rep
Set2 185lb/10rep
Set3 190lb/10rep
Set4 195lb/8rep
BICEP
Standing supinated dumbell curl
Set1 15lb/17rep
Set2 20lb/14rep
Set3 25lb/8rep
Set4 25lb/8rep
Hammer curl
Set1 20lb/14rep
Set2 25lb/7rep
3half rep
Set3 25lb/9rep
5half rep
Modified preacher curl
Set1 20lb/9rep
Set2 20lb/12rep
Set3 20lb/15rep
Incline supinated curl
Set1 20lb/11rep
Set2 20lb/11rep
Set3 20lb/10rep
Ez bar forarm curl
Set1 100lb/25rep
Set2 110lb/19rep
Set3 125lb/16rep
Forarm roll up
3sets
Triceps felt real good today.
CHEST
flat bench dumbell press
Set1 55lb/12rep
Set2 60lb/11rep
Set3 65lb/9rep
Set4 65lb/6rep
Set5 65lb/7rep
Incline barbell press
Set1 135lb/12rep
Set2 145lb/8rep
Set3 145lb/9rep
Pec minor dip body weight
Set1 21rep
Set2 20rep
Set3 24 rep
TRICEP
Rope push down
Set1 8/15rep
Set2 8.5/13rep
Set3 9/10rep
Set4 9/10rep
Tricep push down machine
Set1 110lb/15rep
Set2 115lb/14rep
Set3 120lb/12rep
Set4 120lb/13rep
Set5 120lb/14rep
Incline dumbell skull crusher
Set1 20lb/16rep
Set2 20lb/15rep
Set3 20lb/15rep
Set4 25lb/8rep
Single arm cable pull-down
Set1 2/15rep
Set2 3/15rep
Set3 4/14rep
Set4 5/10 rep
BICEP
Incline supinated dumbell curl
Set1 15lb/15rep
Set2 15lb/17rep
Set3 15lb/18rep
Hammer curl
Set1 25lb/10rep
Set2 25lb/10rep
Set3 25lb/9rep
Set4 25lb/9rep
Bicep burnouts 30 rep variations
Set1 5/30rep
Set2 5/30rep
Set3 5/30rep
CHEST
flat bench dumbell press
Set1 55lb/12rep
Set2 60lb/11rep
Set3 65lb/9rep
Set4 65lb/6rep
Set5 65lb/7rep
Incline barbell press
Set1 135lb/12rep
Set2 145lb/8rep
Set3 145lb/9rep
Pec minor dip body weight
Set1 21rep
Set2 20rep
Set3 24 rep
TRICEP
Rope push down
Set1 8/15rep
Set2 8.5/13rep
Set3 9/10rep
Set4 9/10rep
Tricep push down machine
Set1 110lb/15rep
Set2 115lb/14rep
Set3 120lb/12rep
Set4 120lb/13rep
Set5 120lb/14rep
Incline dumbell skull crusher
Set1 20lb/16rep
Set2 20lb/15rep
Set3 20lb/15rep
Set4 25lb/8rep
Single arm cable pull-down
Set1 2/15rep
Set2 3/15rep
Set3 4/14rep
Set4 5/10 rep
BICEP
Incline supinated dumbell curl
Set1 15lb/15rep
Set2 15lb/17rep
Set3 15lb/18rep
Hammer curl
Set1 25lb/10rep
Set2 25lb/10rep
Set3 25lb/9rep
Set4 25lb/9rep
Bicep burnouts 30 rep variations
Set1 5/30rep
Set2 5/30rep
Set3 5/30rep
dilster666
Registered
- Joined
- Feb 16, 2023
- Messages
- 146
- Reaction score
- 149
Keep it up bro
Just placed a nice order from PSL just now for my cycle in may. I’ll be running a log on that cycle also but I’ll be doing it under a new thread. I’ll post some TD pics when I get it. Ganna be a nice one 🙃
So I ruined my squat day today . I killed my hamstrings doing RDL’s and was way to shakey and fatigued to do any heavy weight. I rlly only do the RDL before squats to warm my hams up but I guess I over did it today. Still a great workout.
LEGS
RDL
Set1 140lb/13rep
Set2 160lb/12rep
Set3 170lb/11rep
Set4 180lb/7rep
Squat
Set1 185/12rep
Set2 185lb/12rep
Set3 185lb/11rep
Leg press
Set1 360lb/13rep
Set2 410lb/10rep
Set3 410lb/10rep
20sec rest
5rep
Leg extension
Set1 110lb/13rep
Set2 115lb/13rep
Set3 120lb/12rep
Set4 125lb/11rep
Set5 130lb/10rep
15sec hold
30 sec stretch
130lb/5rep
4 half rep
30sec stretch
SHOULDER
Dumbell lateral raise
Set1 15lb/27rep
Set2 25lb/14rep
Set3 25lb/11rep
Set4 25lb/14rep
Set5 25lb/10rep
Dumbell incline rear delt fly
Set1 15lb/30rep
Set2 20lb/21rep
7 half rep
Set3 20lb/23rep
6half rep
Set4 20lb/22rep
4half rep
Set5 20lb/23rep
8half rep
Bradford press
Set1 65lb/13rep
Set2 75lb/8rep
Set3 85lb/6rep
Set4 85lb/6rep
Seated plate raise
Set1 45lb/14rep
Set2 45lb/10rep
Set3 45lb/10rep
Set4 45lb/10 rep
So I ruined my squat day today . I killed my hamstrings doing RDL’s and was way to shakey and fatigued to do any heavy weight. I rlly only do the RDL before squats to warm my hams up but I guess I over did it today. Still a great workout.
LEGS
RDL
Set1 140lb/13rep
Set2 160lb/12rep
Set3 170lb/11rep
Set4 180lb/7rep
Squat
Set1 185/12rep
Set2 185lb/12rep
Set3 185lb/11rep
Leg press
Set1 360lb/13rep
Set2 410lb/10rep
Set3 410lb/10rep
20sec rest
5rep
Leg extension
Set1 110lb/13rep
Set2 115lb/13rep
Set3 120lb/12rep
Set4 125lb/11rep
Set5 130lb/10rep
15sec hold
30 sec stretch
130lb/5rep
4 half rep
30sec stretch
SHOULDER
Dumbell lateral raise
Set1 15lb/27rep
Set2 25lb/14rep
Set3 25lb/11rep
Set4 25lb/14rep
Set5 25lb/10rep
Dumbell incline rear delt fly
Set1 15lb/30rep
Set2 20lb/21rep
7 half rep
Set3 20lb/23rep
6half rep
Set4 20lb/22rep
4half rep
Set5 20lb/23rep
8half rep
Bradford press
Set1 65lb/13rep
Set2 75lb/8rep
Set3 85lb/6rep
Set4 85lb/6rep
Seated plate raise
Set1 45lb/14rep
Set2 45lb/10rep
Set3 45lb/10rep
Set4 45lb/10 rep
Todays weight 185lb
UPPER BODY
CHEST
flat bench
Set1 55lb/12rep
Set2 65lb/9rep
Set3 65lb/10rep
Chest press machine
Set1 100lb/10rep
Set2 105lb/10rep
Set3 110lb/10rep
Set4 115lb 8rep
Drop 70
Drop 50
Drop 30
Pec minor dip weighted 45lb
Set1 14rep
Set2 13rep
Set3 12rep
BACK
Seated close grip cable pull
Set1 7/12rep
Set2 8/12 rep
Set3 9/12rep
Assisted wide grip pull up
Set1 11rep
Set2 11rep
Set3 12rep
Trap machine
Set1 140lb/12rep
Set2 140lb/11rep
SHOULDER
rear felt rope pull
Set1 7/20rep
Set2 9/16rep
Set3 9/17rep
Seated dumbell lateral raise
Set1 15lb/25rep
Set2 20lb/18rep
Set3 20lb/15rep
Incline rear delt dumbell fly
Set1 20lb/23rep
8half rep
Set2 20lb/25rep
5half rep
Set3 20lb/21rep
8 half rep
BICEP
seated hammer curl
Set1 20lb/20rep
Set2 25lb/13rep
Set3 25lb/12rep
Seated supinated curl
Set1 20lb/10rep
Set2 20lb/11rep
Set3 20lb/11rep
Seated curl machine
Set1 55lb/11rep
Set2 60lb/10rep
Set3 65lb/8rep
TRICEP
Dual rope pull down
SET1 6/20rep
Set2 7/11rep
Set3 7/11rep
Cable cross
Set1 3/13rep
Set2 3.5/15rep
Set3 4/9rep
Incline dumbell skull crusher
Set1 20lb/14rep
Set2 20lb/12rep
Set3 20lb/13rep
Forarm dumbell rotation
Set1 15lb/20rep
Set2 20lb/ 15rep
Set3 25lb/20rep
UPPER BODY
CHEST
flat bench
Set1 55lb/12rep
Set2 65lb/9rep
Set3 65lb/10rep
Chest press machine
Set1 100lb/10rep
Set2 105lb/10rep
Set3 110lb/10rep
Set4 115lb 8rep
Drop 70
Drop 50
Drop 30
Pec minor dip weighted 45lb
Set1 14rep
Set2 13rep
Set3 12rep
BACK
Seated close grip cable pull
Set1 7/12rep
Set2 8/12 rep
Set3 9/12rep
Assisted wide grip pull up
Set1 11rep
Set2 11rep
Set3 12rep
Trap machine
Set1 140lb/12rep
Set2 140lb/11rep
SHOULDER
rear felt rope pull
Set1 7/20rep
Set2 9/16rep
Set3 9/17rep
Seated dumbell lateral raise
Set1 15lb/25rep
Set2 20lb/18rep
Set3 20lb/15rep
Incline rear delt dumbell fly
Set1 20lb/23rep
8half rep
Set2 20lb/25rep
5half rep
Set3 20lb/21rep
8 half rep
BICEP
seated hammer curl
Set1 20lb/20rep
Set2 25lb/13rep
Set3 25lb/12rep
Seated supinated curl
Set1 20lb/10rep
Set2 20lb/11rep
Set3 20lb/11rep
Seated curl machine
Set1 55lb/11rep
Set2 60lb/10rep
Set3 65lb/8rep
TRICEP
Dual rope pull down
SET1 6/20rep
Set2 7/11rep
Set3 7/11rep
Cable cross
Set1 3/13rep
Set2 3.5/15rep
Set3 4/9rep
Incline dumbell skull crusher
Set1 20lb/14rep
Set2 20lb/12rep
Set3 20lb/13rep
Forarm dumbell rotation
Set1 15lb/20rep
Set2 20lb/ 15rep
Set3 25lb/20rep
Boss called everybody out today because he’s sick? Never in my life have I been called out of work because the boss is sick lol shit is weird… late gym session today i hit hammies today
LOWER BODY
RDL
set1 120lb/13rep
Set2 140lb/13rep
Set3 160lb/13rep
Set4 170lb/12rep
Set5 180lb/10rep
Leg press
Set1 360lb/12rep
Set2 380lb/12rep
Set3 450lb/10rep
Set4 450lb/10rep
20sec rest
10rep
Seated leg curl
Set1 75lb/15rep
Set2 80lb/14rep
Set3 85lb/13rep
Set4 90lb/10rep
Set5 90lb/11rep
Hack squat
Set1 270lb/14rep
Set2 360lb/12rep
Set3 360lb/11rep
Hack squat calf raise
Set1 360lb/20rep
Set2 360lb/20rep
Set3 360lb/21rep
Set4 360lb/20rep
LOWER BODY
RDL
set1 120lb/13rep
Set2 140lb/13rep
Set3 160lb/13rep
Set4 170lb/12rep
Set5 180lb/10rep
Leg press
Set1 360lb/12rep
Set2 380lb/12rep
Set3 450lb/10rep
Set4 450lb/10rep
20sec rest
10rep
Seated leg curl
Set1 75lb/15rep
Set2 80lb/14rep
Set3 85lb/13rep
Set4 90lb/10rep
Set5 90lb/11rep
Hack squat
Set1 270lb/14rep
Set2 360lb/12rep
Set3 360lb/11rep
Hack squat calf raise
Set1 360lb/20rep
Set2 360lb/20rep
Set3 360lb/21rep
Set4 360lb/20rep
Todays was supposed to be back and bi… I left with a chest and tri pump 🤣 I forgot what I was doing today until I was halfway through my workout. But whatever doesn’t matter . Just thought it was funny.
Nice chest pump this morning for me though.
Todays weight was 184lb
CHEST
Flat bench dumbell press
Set1 60lb/13rep
Set2 65lb/11rep
Set3 70lb/10rep
Set4 75lb/6rep
Incline barbell press
Set1 135lb/14rep
Set2 145lb/7rep
Set3 145lb/ 6rep
Pec minor weighted dip 45lb
Set1 16rep
Set2 18rep
Set3 13rep
Pec fly machine
Set1 75lb/16rep
Set2 85lb/13rep
8half rep
Set3 95lb/9rep
6half rep
Set4 100lb/9rep
Drop 70
Drop 50
Drop 30
TRICEP
rope push down
Set1 6/20rep
Set2 8/15rep
Set3 9/12rep
Set4 10/11rep
Set5 11/10rep
Tricep push down machine
Set1 115lb/16rep
Set2 125lb/16rep
Set3 130lb/15rep
Incline dumbell skull crusher
Set1 15lb/19rep
Set2 25lb/9rep
Set3 25lb/8rep
Single arm cable pull down
Set1 3/15rep
Set2 4/12rep
Set3 4/12rep
BICEP
INCLINE SUPINATED DUMBELL CURL
set1 15lb/17rep
Set2 15lb/ 12rep
Set3 15lb/12rep
hammer curl
Set1 20lb/12rep
Set2 20lb/12rep
Set3 20lb/11rep
Cable rope curl variations burnout
Set1 5/30rep
Set2 5/30rep
Set3 5/30rep
Nice chest pump this morning for me though.
Todays weight was 184lb
CHEST
Flat bench dumbell press
Set1 60lb/13rep
Set2 65lb/11rep
Set3 70lb/10rep
Set4 75lb/6rep
Incline barbell press
Set1 135lb/14rep
Set2 145lb/7rep
Set3 145lb/ 6rep
Pec minor weighted dip 45lb
Set1 16rep
Set2 18rep
Set3 13rep
Pec fly machine
Set1 75lb/16rep
Set2 85lb/13rep
8half rep
Set3 95lb/9rep
6half rep
Set4 100lb/9rep
Drop 70
Drop 50
Drop 30
TRICEP
rope push down
Set1 6/20rep
Set2 8/15rep
Set3 9/12rep
Set4 10/11rep
Set5 11/10rep
Tricep push down machine
Set1 115lb/16rep
Set2 125lb/16rep
Set3 130lb/15rep
Incline dumbell skull crusher
Set1 15lb/19rep
Set2 25lb/9rep
Set3 25lb/8rep
Single arm cable pull down
Set1 3/15rep
Set2 4/12rep
Set3 4/12rep
BICEP
INCLINE SUPINATED DUMBELL CURL
set1 15lb/17rep
Set2 15lb/ 12rep
Set3 15lb/12rep
hammer curl
Set1 20lb/12rep
Set2 20lb/12rep
Set3 20lb/11rep
Cable rope curl variations burnout
Set1 5/30rep
Set2 5/30rep
Set3 5/30rep
- Joined
- Jun 19, 2022
- Messages
- 5,422
- Reaction score
- 7,697
Nice!!
dilster666
Registered
- Joined
- Feb 16, 2023
- Messages
- 146
- Reaction score
- 149
Lookin good brother
Thanks man
BACK
dumbell row
Set1 60lb/12rep
Set2 65lb/11rep
Set3 70lb/10rep
Set4 75lb/6rep
Dumbell row rhomboi
Set1 65lb/15rep
Set2 65lb/13rep
Set3 70lb/11rep
Dumbell pull over
Set1 60lb/14rep
Set2 65lb/12rep
Set3 70lb/10rep
Single arm cable pull down
Set1 4/20rep
Set2 5/12rep
Set3 5.5/8rep
Shoulder shrug smith
Set1 185lb/12rep
Set2 190lb/10rep
Set3 195lb/8rep
BICEP
Standing supinated dumbell curl
Set1 20lb/18rep
Set2 25lb/10rep
Set3 25lb/10rep
Hammer curl
Set1 25lb/10rep
5half rep
Set2 25lb/12rep
4half rep
Set3 25lb/10rep
5half rep
Modified preacher curl
Set1 20lb/10rep
Set2 20lb/14rep
Set3 20lb/14rep
Set4 20lb/9rep
Incline supinated curl
Set1 20lb/11rep
Set2 20lb/8rep
Set3 15lb/10rep
EZ bar forarm curl
Set1 100lb/30rep
Set2 120lb/18rep
Set3 130lb/13rep
Set4 130lb/10rep
Dumbell forarm rotation
Set1 20lb/20rep
Set2 20lb/20rep
Set3 20lb/20rep
Forarm roll up 20lb 3 sets failure
dumbell row
Set1 60lb/12rep
Set2 65lb/11rep
Set3 70lb/10rep
Set4 75lb/6rep
Dumbell row rhomboi
Set1 65lb/15rep
Set2 65lb/13rep
Set3 70lb/11rep
Dumbell pull over
Set1 60lb/14rep
Set2 65lb/12rep
Set3 70lb/10rep
Single arm cable pull down
Set1 4/20rep
Set2 5/12rep
Set3 5.5/8rep
Shoulder shrug smith
Set1 185lb/12rep
Set2 190lb/10rep
Set3 195lb/8rep
BICEP
Standing supinated dumbell curl
Set1 20lb/18rep
Set2 25lb/10rep
Set3 25lb/10rep
Hammer curl
Set1 25lb/10rep
5half rep
Set2 25lb/12rep
4half rep
Set3 25lb/10rep
5half rep
Modified preacher curl
Set1 20lb/10rep
Set2 20lb/14rep
Set3 20lb/14rep
Set4 20lb/9rep
Incline supinated curl
Set1 20lb/11rep
Set2 20lb/8rep
Set3 15lb/10rep
EZ bar forarm curl
Set1 100lb/30rep
Set2 120lb/18rep
Set3 130lb/13rep
Set4 130lb/10rep
Dumbell forarm rotation
Set1 20lb/20rep
Set2 20lb/20rep
Set3 20lb/20rep
Forarm roll up 20lb 3 sets failure
There nice man. I can’t do most wrist motions. Broken both my wrists a few times growing up so they don’t function to well. Seems to be fine with the EZ bar forarm curls and the roll ups but that’s about it
Rough day in the gym today. My dumbass went in fasted… on top of me quitting chewing tobacco… haven’t had chew since Friday night around 630… I’m getting some major cosmetic dental work done in a couple weeks and part of it is no more chewing tobacco… recipe for disaster today ha. I felt like shit my whole session…
Todays weight 182lb
LEGS
RDL
Set1 120lb/12rep
Set2 120lb/12rep
Squat
Set1 135lb/15rep
Set2 185lb/12rep
Set3 205lb/9rep
Set4 205lb/9rep
Set5 205lb/9rep
Leg press
Set1 360lb/12rep
Set2 410lb/10rep
Set3 410lb/11rep
20sec rest
7rep
Leg extension
Set1 105lb/13rep
Set2 115lb/12rep
Set3 125lb/10rep
Set4 130lb/10rep
10second hold
30sec stretch
9rep
30sec stretch
SHOULDER
dumbell lateral raise
Set1 20lb/20rep
Set2 25lb/13rep
Set3 25lb/12rep
Set4 25lb/12rep
Set5 25lb/12rep
Incline dumbell rear delt fly
Set1 15lb/20rep
Set2 20lb/25rep
Set3 20lb/25rep
Seated plate raise
Set1 35lb/14rep
Set2 45lb/11rep
Set3 45lb/ 12rep
Todays weight 182lb
LEGS
RDL
Set1 120lb/12rep
Set2 120lb/12rep
Squat
Set1 135lb/15rep
Set2 185lb/12rep
Set3 205lb/9rep
Set4 205lb/9rep
Set5 205lb/9rep
Leg press
Set1 360lb/12rep
Set2 410lb/10rep
Set3 410lb/11rep
20sec rest
7rep
Leg extension
Set1 105lb/13rep
Set2 115lb/12rep
Set3 125lb/10rep
Set4 130lb/10rep
10second hold
30sec stretch
9rep
30sec stretch
SHOULDER
dumbell lateral raise
Set1 20lb/20rep
Set2 25lb/13rep
Set3 25lb/12rep
Set4 25lb/12rep
Set5 25lb/12rep
Incline dumbell rear delt fly
Set1 15lb/20rep
Set2 20lb/25rep
Set3 20lb/25rep
Seated plate raise
Set1 35lb/14rep
Set2 45lb/11rep
Set3 45lb/ 12rep