My Newbie log
- Thread starter Halfi
- Start date
I’ll keep posting on here. Especially through PCT. I’ll be doing another log in the spring when I cut. Also ganna be using all PSL products again. Should be fun!
Astro95
Registered
Agreed get the legs just not the 3rd one…
Jbswole40
Board Rep
- Joined
- Jun 19, 2022
- Messages
- 3,956
- Reaction score
- 5,163
yea great idea..
Astro95
Registered
Question when you dropped like 10lbs due to being unable to eat. How did you look in the mirror? Every time this happens to me due to not prepping my meals properly due to being burnt out with work etc and I head out to another long day at work without proper nutrition and I look at the scale and I’m down quite a bit (mostly water) I always look better. Not sure if that was the case with you. looking great.
Personally I thought I looked like dog shit. I definitely didn’t take pics during that. I felt like my muscles were deflated . I hated it.
Todays weight 188lb
BACK
DUMBELL ROW
SET1 55lb/13rep
Set2 60lb/12rep
Set3 65lb/12rep
Dumbell row rhomboi
Set1 50lb/16rep
Set2 55lb/12rep
Set3 60lb/12rep
Dumbell pull over
Set1 60lb/15rep
Set2 65lb/12rep
Set3 70lb/10rep
Single arm lat pull down seated
Set1 4/15rep
Set2 4.5/12rep
Set3 5/10rep
Shoulder shrug smith
Set1 180lb/14rep
Set2 185lb/12rep
Set3 190lb/11rep
BICEP
Straight bar curl
SET1 30lb/15rep
Set2 40lb/15rep
Set3 50lb/10rep
Pinwheel curl
Set1 20lb/12rep
Set2 20lb/13rep
Hammer curl
Set1 20lb/13rep
Set2 20lb/12rep
8half rep
Incline Arnold curl
Set1 15lb/15rep
Set2 25lb/8rep
Set3 20lb/10rep
Preacher curl straight bar
Set1 30lb/18rep
Set2 40lb/ 14rep
EZ bar reverse grip curl
Set1 30lb/13rep
Set2 40lb/13rep
Set3 45lb/10rep
4half rep
Ez bar forarm curl
Set1 90lb/22rep
Set2 95lb/17rep
Dumbell forarm curl
Set1 40lb/20rep
Set2 45lb/20rep
Dumbell forarm rotation
Set1 20lb/20rep
Set2 30lb/10rep
BACK
DUMBELL ROW
SET1 55lb/13rep
Set2 60lb/12rep
Set3 65lb/12rep
Dumbell row rhomboi
Set1 50lb/16rep
Set2 55lb/12rep
Set3 60lb/12rep
Dumbell pull over
Set1 60lb/15rep
Set2 65lb/12rep
Set3 70lb/10rep
Single arm lat pull down seated
Set1 4/15rep
Set2 4.5/12rep
Set3 5/10rep
Shoulder shrug smith
Set1 180lb/14rep
Set2 185lb/12rep
Set3 190lb/11rep
BICEP
Straight bar curl
SET1 30lb/15rep
Set2 40lb/15rep
Set3 50lb/10rep
Pinwheel curl
Set1 20lb/12rep
Set2 20lb/13rep
Hammer curl
Set1 20lb/13rep
Set2 20lb/12rep
8half rep
Incline Arnold curl
Set1 15lb/15rep
Set2 25lb/8rep
Set3 20lb/10rep
Preacher curl straight bar
Set1 30lb/18rep
Set2 40lb/ 14rep
EZ bar reverse grip curl
Set1 30lb/13rep
Set2 40lb/13rep
Set3 45lb/10rep
4half rep
Ez bar forarm curl
Set1 90lb/22rep
Set2 95lb/17rep
Dumbell forarm curl
Set1 40lb/20rep
Set2 45lb/20rep
Dumbell forarm rotation
Set1 20lb/20rep
Set2 30lb/10rep
Thanks man!
Thanks bro appreciate u!
Felt really good today strength wise…Coulda did more weight on chest today but! I shoveled 9ton of stone yesterday off a truck so my shoulder would not cooperate today. Stupid ass jobs always gettin in the way 🤣
Todays weight 187lb
CHEST
incline dumbell press
Set1 70lb/14rep
Set2 75lb/12rep
Set3 80lb/7rep
Flat bench
Set1 165lb/8rep
Set2 170lb/9rep
Set3 175lb/8rep
Set4 180lb/7rep
Set5 185lb/8rep
Cable fly mid
Set1 3/20rep
Set2 4/13rep
Set3 5/13rep
Cable fly high
Set1 3/20rep
Set2 4/16rep
Set3 5/12rep
Pec minor dip/super set regular dip
Set1 10rep
SS 10rep
Set2 10rep
SS 12rep
Set3 12rep
SS 11rep
TRICEP
close grip press
Set1 110lb/13rep
Set2 120lb10rep
Set3 130lb/11rep
Set4 140lb/10rep
Dual rope pull down/ super set over head rope pull
Set1 6/16rep
SS 6/16rep
Set2 7/10rep
SS 7/10rep
Set3 8/5rep
SS 8/4rep
Dumbell skull crusher
Set1 10lb/22rep
Set2 15lb/17rep
Set3 20lb/12rep
15 min ab workout
Todays weight 187lb
CHEST
incline dumbell press
Set1 70lb/14rep
Set2 75lb/12rep
Set3 80lb/7rep
Flat bench
Set1 165lb/8rep
Set2 170lb/9rep
Set3 175lb/8rep
Set4 180lb/7rep
Set5 185lb/8rep
Cable fly mid
Set1 3/20rep
Set2 4/13rep
Set3 5/13rep
Cable fly high
Set1 3/20rep
Set2 4/16rep
Set3 5/12rep
Pec minor dip/super set regular dip
Set1 10rep
SS 10rep
Set2 10rep
SS 12rep
Set3 12rep
SS 11rep
TRICEP
close grip press
Set1 110lb/13rep
Set2 120lb10rep
Set3 130lb/11rep
Set4 140lb/10rep
Dual rope pull down/ super set over head rope pull
Set1 6/16rep
SS 6/16rep
Set2 7/10rep
SS 7/10rep
Set3 8/5rep
SS 8/4rep
Dumbell skull crusher
Set1 10lb/22rep
Set2 15lb/17rep
Set3 20lb/12rep
15 min ab workout
I’m ganna try and do a new rest day….
My week will look something like this if I can find the will power to stay outa the gym 2 days a week lol. Wel see. I took off today.
Day1 back bi
Day 2 chest/tri
Day3 rest
Day4 legs/shoulder
Day5 rest
Day6 full upper body?
Day7 legs
Repeat…
My week will look something like this if I can find the will power to stay outa the gym 2 days a week lol. Wel see. I took off today.
Day1 back bi
Day 2 chest/tri
Day3 rest
Day4 legs/shoulder
Day5 rest
Day6 full upper body?
Day7 legs
Repeat…
Todays weight 186lb
LEGS
RDL
Set1 145lb/14rep
Set2 155lb/12rep
Set3 165lb/11rep
Set4 165lb/8rep
Squat
Set1 155lb/11rep
Set2 205lb/12rep
Set3 215lb/11rep
Set4 225lb/8rep
Set5 235lb/5 rep
Leg press
Set1 360lb/12rep
Set2 370lb/13rep
Set3 380lb/14rep
20sec rest
380lb/10rep
20sec rest
380lb/10rep
8half rep
Leg extensions
Set1 90lb/15rep
Set2 95lb/14rep
Set3 100lb/13rep
Set4 105lb/12rep
30 sec stretch
105lb/12rep
10half rep
30sec stretch
Calf raise (hack squat)
Set1 360lb/23rep
Set4 410lb/18rep
Calf raise seated
Set1 70lb/22rep
Set2 90lb/14rep
SHOULDER
Rear delt fly cable
Set1 2/19rep
Set2 2.5/12rep
Set3 3/8rep (terrible form)
Rear delt dumbell fly
Set1 15lb/16rep
Set2 20lb/20rep
Set3 20lb/16rep
Set4 20lb/22rep
12 half rep
Partial lateral raise dumbell
Set1 20lb/20rep
Set2 25lb/15rep
Set3 30lb/11rep
Full later raise cable single hand
Set1 2/15rep
Set2 2.5/12rep
Set3 3/9rep
Incline shoulder press smith
Set1 110lb/13rep
Set2 120lb/11rep
Set3 130lb/8rep
Set4 140lb/6rep
Set5 145lb/6rep
LEGS
RDL
Set1 145lb/14rep
Set2 155lb/12rep
Set3 165lb/11rep
Set4 165lb/8rep
Squat
Set1 155lb/11rep
Set2 205lb/12rep
Set3 215lb/11rep
Set4 225lb/8rep
Set5 235lb/5 rep
Leg press
Set1 360lb/12rep
Set2 370lb/13rep
Set3 380lb/14rep
20sec rest
380lb/10rep
20sec rest
380lb/10rep
8half rep
Leg extensions
Set1 90lb/15rep
Set2 95lb/14rep
Set3 100lb/13rep
Set4 105lb/12rep
30 sec stretch
105lb/12rep
10half rep
30sec stretch
Calf raise (hack squat)
Set1 360lb/23rep
Set4 410lb/18rep
Calf raise seated
Set1 70lb/22rep
Set2 90lb/14rep
SHOULDER
Rear delt fly cable
Set1 2/19rep
Set2 2.5/12rep
Set3 3/8rep (terrible form)
Rear delt dumbell fly
Set1 15lb/16rep
Set2 20lb/20rep
Set3 20lb/16rep
Set4 20lb/22rep
12 half rep
Partial lateral raise dumbell
Set1 20lb/20rep
Set2 25lb/15rep
Set3 30lb/11rep
Full later raise cable single hand
Set1 2/15rep
Set2 2.5/12rep
Set3 3/9rep
Incline shoulder press smith
Set1 110lb/13rep
Set2 120lb/11rep
Set3 130lb/8rep
Set4 140lb/6rep
Set5 145lb/6rep
Todays weight 187
Started new split today. Still kinda the same stuff just switched the workouts up and added a rest day… only thing I didn’t change up was legs and back
BACK
DUMBELL ROW
set1 55lb/14rep
Set2 60lb/12 rep
Set3 65lb/10rep
Dumbell row rhomboi
Set1 55lb/12rep
Set2 60lb/10rep
Set3 65lb/9rep
Dumbell pull over
Set1 60lb/13rep
Set2 65lb/12rep
Set3 70lb/11rep
Single arm cable pull down/SS wide grip lat pull seated
Set1 4/10rep
SS 8/10rep
Set2 4.5/10rep
SS 8/10rep
Set3 5/10rep
SS 8/10rep
Shoulder shrug (smith)
Set1 180lb/12rep
Set2 185lb/11rep
Set3 190lb/10rep
BICEP
Fully supinated dumbell curl standing
Set1 15lb/8rep
8half rep
Set2 15lb/11rep
6half rep
Set3 20lb/8rep
5half rep
Set4 20lb/8rep
5half rep
Hammer curl
Set1 20lb/8rep
5half rep
Set2 20lb/8rep
5half rep
Set3 25lb/7rep
5half rep
Modified preacher curl dumbell
Set1 15lb/12rep
Set2 20lb/11rep
Set3 25lb/10rep
Set4 25lb/10rep
Seated incline supinated curl
Set1 15lb/11rep
5half rep
Set2 15lb/8rep
5half rep
Set3 15lb/7rep
4half rep
Bicep finisher 3consecutive sets of 10 cable machine
Set1 4/30rep
Set2 4.5/30rep
Set3 5/30rep
Dumbell forarm curl
Set1 35lb/25rep
Set2 40lb/16rep
Set3 45lb/15rep
EZ bar forarm curl
Set1 100lb/17rep
Set2 110lb/14rep
Forarm weight roll up (no idea what this shit is actually called)
Set1 12.5lb/ 3rolls
Set2 12.5/ 2rolls
Set3 12.5/2rolls
Started new split today. Still kinda the same stuff just switched the workouts up and added a rest day… only thing I didn’t change up was legs and back
BACK
DUMBELL ROW
set1 55lb/14rep
Set2 60lb/12 rep
Set3 65lb/10rep
Dumbell row rhomboi
Set1 55lb/12rep
Set2 60lb/10rep
Set3 65lb/9rep
Dumbell pull over
Set1 60lb/13rep
Set2 65lb/12rep
Set3 70lb/11rep
Single arm cable pull down/SS wide grip lat pull seated
Set1 4/10rep
SS 8/10rep
Set2 4.5/10rep
SS 8/10rep
Set3 5/10rep
SS 8/10rep
Shoulder shrug (smith)
Set1 180lb/12rep
Set2 185lb/11rep
Set3 190lb/10rep
BICEP
Fully supinated dumbell curl standing
Set1 15lb/8rep
8half rep
Set2 15lb/11rep
6half rep
Set3 20lb/8rep
5half rep
Set4 20lb/8rep
5half rep
Hammer curl
Set1 20lb/8rep
5half rep
Set2 20lb/8rep
5half rep
Set3 25lb/7rep
5half rep
Modified preacher curl dumbell
Set1 15lb/12rep
Set2 20lb/11rep
Set3 25lb/10rep
Set4 25lb/10rep
Seated incline supinated curl
Set1 15lb/11rep
5half rep
Set2 15lb/8rep
5half rep
Set3 15lb/7rep
4half rep
Bicep finisher 3consecutive sets of 10 cable machine
Set1 4/30rep
Set2 4.5/30rep
Set3 5/30rep
Dumbell forarm curl
Set1 35lb/25rep
Set2 40lb/16rep
Set3 45lb/15rep
EZ bar forarm curl
Set1 100lb/17rep
Set2 110lb/14rep
Forarm weight roll up (no idea what this shit is actually called)
Set1 12.5lb/ 3rolls
Set2 12.5/ 2rolls
Set3 12.5/2rolls
My elbow was really getting in the way of my triceps today. Could not get a good contraction on my left arm. Even with real light weight if I try to lock out to get the full extension it hurts.
Todays weight 186lb
CHEST
slight decline flat bench dumbell press
Set1 60lb/13rep
Set2 65lb/9rep
Set3 70lb/9rep
Set4 75lb/8rep
Incline bench press
Set1 135lb/10rep
Set2 145lb/8rep
Set3 150lb/8rep
Set4 155lb/8rep
Set5 160lb/8rep
Set6 165lb/7rep
Pec minor dip 25lb weighted
Set1 12rep
Set2 15rep
Set3 15rep
Chest fly machine
Set1 75lb/12rep
Set2 80lb/11rep
7half rep
Set3 85lb/11rep
8half rep
Set4 90lb/10rep
6half rep
TRICEP
ROPE PUSH DOWN CABLE
SET1 7/16rep
Set2 8/14rep
Set3 9/15rep
Set4 10/11rep
Tricep push down machine
Set1 85lb/16rep
Set2 90lb/18rep
Set3 100lb/15rep
Set4 105lb/13 rep
Incline skull crusher
Set1 15lb/20rep
Set2 15lb/20rep
Set3 25lb/13rep
Set4 25lb/9rep
Single hand cable pull down
Set1 3/15rep
Set2 4/13rep
Set3 4/13rep
Set4 3/16rep
Todays weight 186lb
CHEST
slight decline flat bench dumbell press
Set1 60lb/13rep
Set2 65lb/9rep
Set3 70lb/9rep
Set4 75lb/8rep
Incline bench press
Set1 135lb/10rep
Set2 145lb/8rep
Set3 150lb/8rep
Set4 155lb/8rep
Set5 160lb/8rep
Set6 165lb/7rep
Pec minor dip 25lb weighted
Set1 12rep
Set2 15rep
Set3 15rep
Chest fly machine
Set1 75lb/12rep
Set2 80lb/11rep
7half rep
Set3 85lb/11rep
8half rep
Set4 90lb/10rep
6half rep
TRICEP
ROPE PUSH DOWN CABLE
SET1 7/16rep
Set2 8/14rep
Set3 9/15rep
Set4 10/11rep
Tricep push down machine
Set1 85lb/16rep
Set2 90lb/18rep
Set3 100lb/15rep
Set4 105lb/13 rep
Incline skull crusher
Set1 15lb/20rep
Set2 15lb/20rep
Set3 25lb/13rep
Set4 25lb/9rep
Single hand cable pull down
Set1 3/15rep
Set2 4/13rep
Set3 4/13rep
Set4 3/16rep
Todays weight 185
Really enjoyed the shoulder workout today. The Bradford press is a little weird but I’ll get use to it.
Rear delts were fired up today real nice pump on them 🤌
LEGS
RDL
Set1 140lb/12rep
Set2 150lb/12rep
Set3 160lb/11rep
Squat
Set1 155lb/12rep
Set2 215lb/10rep
Set3 225lb/9rep
Set4 230lb/8rep
Set5 235ln/6rep
Leg press
Set1 270lb/12rep
Set2 360lb/13 rep
Set3 370lb/10rep
20sec rest
370lb/8rep
20sec rest
370lb/ 8rep
6half rep
6second hold
Leg extensions
Set1 100lb/14rep
Set2 105lb/13rep
Set3 110lb/12rep
Set4 115lb/12rep
7sec hold
20sec stretch
115lb/10rep
6half rep
20sec stretch
Calf raise back squat
Set1 360lb/18rep
Set2 410lb/17rep
Set3 430lb/14rep
SHOULDER
Dumbell side lateral raise
Set1 15lb/20rep
Set2 20lb/12rep
Set3 25lb/12rep
Set3 25lb/12rep
Incline dumbell rear delt fly
Set1 15lb/25rep
Partial rep
Set2 20lb/20rep
13half rep
Set3 25lb/13rep
14half rep
Set4 20lb/22rep
10half rep
Bradford press
Set1 95lb/8rep
Set2 95lb/7rep7
Seate plate raise
Set1 45lb/17rep
Set2 45lb/12rep
Set3 45lb/16rep
Set4 45lb/13rep
Really enjoyed the shoulder workout today. The Bradford press is a little weird but I’ll get use to it.
Rear delts were fired up today real nice pump on them 🤌
LEGS
RDL
Set1 140lb/12rep
Set2 150lb/12rep
Set3 160lb/11rep
Squat
Set1 155lb/12rep
Set2 215lb/10rep
Set3 225lb/9rep
Set4 230lb/8rep
Set5 235ln/6rep
Leg press
Set1 270lb/12rep
Set2 360lb/13 rep
Set3 370lb/10rep
20sec rest
370lb/8rep
20sec rest
370lb/ 8rep
6half rep
6second hold
Leg extensions
Set1 100lb/14rep
Set2 105lb/13rep
Set3 110lb/12rep
Set4 115lb/12rep
7sec hold
20sec stretch
115lb/10rep
6half rep
20sec stretch
Calf raise back squat
Set1 360lb/18rep
Set2 410lb/17rep
Set3 430lb/14rep
SHOULDER
Dumbell side lateral raise
Set1 15lb/20rep
Set2 20lb/12rep
Set3 25lb/12rep
Set3 25lb/12rep
Incline dumbell rear delt fly
Set1 15lb/25rep
Partial rep
Set2 20lb/20rep
13half rep
Set3 25lb/13rep
14half rep
Set4 20lb/22rep
10half rep
Bradford press
Set1 95lb/8rep
Set2 95lb/7rep7
Seate plate raise
Set1 45lb/17rep
Set2 45lb/12rep
Set3 45lb/16rep
Set4 45lb/13rep
Little cheat meal for my 3rd meal today… Porkroll and egg … and of course a chocolate peanutbutter cup cake
I feel bad for u guys that aren’t PA natives because u have no idea what Porkroll or scrapple is 🤣 poor guys. Your missin out
I feel bad for u guys that aren’t PA natives because u have no idea what Porkroll or scrapple is 🤣 poor guys. Your missin out
Scrapple is hands down the best breakfast food. It’s pretty much all the left over scraps from a pig. It’s delicious
Jbswole40
Board Rep
- Joined
- Jun 19, 2022
- Messages
- 3,956
- Reaction score
- 5,163
I have pit beef there was good Baltimore too..different world up the east coast,but I like it
Todays weight 184lb
Seems like I’m losing a Lb a day… assuming it’s water weight. It’s pretty frustrating though
Feelings pretty agitated today too the weight thing has me in a bad way
Post workout breakfast
1cup egg white
Spinach
1whole egg
100g white rice
1 whole Avacado
Todays workout
Full upper body pump
CHEST
FLAT BENCH DUMBELL PRESS
SET1 55lb/10rep
Set2 55lb/11rep
Set3 55lb/10rep
Drop 40/8rep
Drop 39/10 rep
Chest press machine
Set1 90lb/12rep
Set2 95lb/12rep
Set3 100lb/12rep
Drop 70lb/10rep
Drop 50lb/10rep
10second hold for stretch last rep
Pec minor dips body weight
Set1 20rep
Set2 17rep
Set3 15rep
BACK
close grip seated cable pull
Set1 6/17rep
Set2 7/15rep
Set3 7/14rep
Wide grip pull-down
Set1 7/17rep
Set2 7/16 rep
Set3 8/15rep
Wide grip pull up assisted
Set1 12rep
Set2 13rep
Set3 11rep
SHOULDER
Seated dumbell raise
Set1 15lb/20rep
Set2 15lb/18rep
Set3 15lb/18rep
Incline dumbell fly rear delt
Set1 20lb/22rep
10half rep
Set2 20lb/24rep
13half rep
Set3 20lb/30rep
Cable cross body pull rear delt
Set1 2/20rep
Set2 2/22rep
Set3 2/22rep
BICEP
Seater hammer curl
Set1 15lb/20rep
Set2 20lb/15rep
6half rep
Set3 20lb/16rep
6half rep
Seated dumbell curl
Set1 20lb/15rep
Set2 20lb/15rep
Set3 20lb/16rep
TRICEP
Dual rope pull down
Set1 6/20rep
Set2 6/15rep
Set3 6/16rep
Cable criss cross apple sauce 🤌
Set1 3/17rep
Set2 3/15rep
Set3 3/18rep
Over head low pull cable
Set1 2/20rep
Set2 2/25rep
Set3 3/20 rep
Seems like I’m losing a Lb a day… assuming it’s water weight. It’s pretty frustrating though
Feelings pretty agitated today too the weight thing has me in a bad way
Post workout breakfast
1cup egg white
Spinach
1whole egg
100g white rice
1 whole Avacado
Todays workout
Full upper body pump
CHEST
FLAT BENCH DUMBELL PRESS
SET1 55lb/10rep
Set2 55lb/11rep
Set3 55lb/10rep
Drop 40/8rep
Drop 39/10 rep
Chest press machine
Set1 90lb/12rep
Set2 95lb/12rep
Set3 100lb/12rep
Drop 70lb/10rep
Drop 50lb/10rep
10second hold for stretch last rep
Pec minor dips body weight
Set1 20rep
Set2 17rep
Set3 15rep
BACK
close grip seated cable pull
Set1 6/17rep
Set2 7/15rep
Set3 7/14rep
Wide grip pull-down
Set1 7/17rep
Set2 7/16 rep
Set3 8/15rep
Wide grip pull up assisted
Set1 12rep
Set2 13rep
Set3 11rep
SHOULDER
Seated dumbell raise
Set1 15lb/20rep
Set2 15lb/18rep
Set3 15lb/18rep
Incline dumbell fly rear delt
Set1 20lb/22rep
10half rep
Set2 20lb/24rep
13half rep
Set3 20lb/30rep
Cable cross body pull rear delt
Set1 2/20rep
Set2 2/22rep
Set3 2/22rep
BICEP
Seater hammer curl
Set1 15lb/20rep
Set2 20lb/15rep
6half rep
Set3 20lb/16rep
6half rep
Seated dumbell curl
Set1 20lb/15rep
Set2 20lb/15rep
Set3 20lb/16rep
TRICEP
Dual rope pull down
Set1 6/20rep
Set2 6/15rep
Set3 6/16rep
Cable criss cross apple sauce 🤌
Set1 3/17rep
Set2 3/15rep
Set3 3/18rep
Over head low pull cable
Set1 2/20rep
Set2 2/25rep
Set3 3/20 rep
I made the mistake of not trying my hammies first today… my legs were hello after my quad workouts… very shakes couldn’t get in good reps for my hams
Tomorrow I start PCT
Todays weight 184lb
Lower body
LEGS
SQUAT
SET1 135lb/12 rep
Set2 205/10rep
Set3 225lb/7rep
Set4 225lb/7rep
Set5 225lb/10rep
Leg press
Set1 360lb/12rep
Set2 380lb/12rep
Set3 380lb/14rep
Drop 270
Drop 180
Drop 90
Leg extension
Set1 110lb/16rep
Set2 115lb/13rep
Set3 120lb/10rep
Set4 125lb/10rep
30sec stretch
Drop 90lb
Drop 70lb
Drop 50lb
Drop 30lb
30sec stretch
Calf raise hack squat/super set hammies hack squat
Set1 360lb/17rep
SS 10rep
Set2 360lb/16rep
SS 10rep
Set3 360lb/16rep
SS 11 rep
Calf raise seated
Set1 90lb/30rep
Set2 115lb/18rep
Set3 115lb/16 rep
15 min ab workout
Tomorrow I start PCT
Todays weight 184lb
Lower body
LEGS
SQUAT
SET1 135lb/12 rep
Set2 205/10rep
Set3 225lb/7rep
Set4 225lb/7rep
Set5 225lb/10rep
Leg press
Set1 360lb/12rep
Set2 380lb/12rep
Set3 380lb/14rep
Drop 270
Drop 180
Drop 90
Leg extension
Set1 110lb/16rep
Set2 115lb/13rep
Set3 120lb/10rep
Set4 125lb/10rep
30sec stretch
Drop 90lb
Drop 70lb
Drop 50lb
Drop 30lb
30sec stretch
Calf raise hack squat/super set hammies hack squat
Set1 360lb/17rep
SS 10rep
Set2 360lb/16rep
SS 10rep
Set3 360lb/16rep
SS 11 rep
Calf raise seated
Set1 90lb/30rep
Set2 115lb/18rep
Set3 115lb/16 rep
15 min ab workout
BACK
DUMBELL ROW
SET1 55lb/13rep
Set2 60lb/13rep
Set3 65lb/11rep
Dumbell row rhomboi
Set1 55lb/14rep
Set2 60lb/11rep
Set3 65lb/11rep
Dumbell pull over
Set1 60lb/14rep
Set2 65lb/11rep
Set3 70lb/10rep
Single hand cable pull down
Set1 4/14rep
Set2 4.5/10rep
Set3 5/9rep
Shoulder shrug smith
Set1 180lb/12rep
Set2 185lb/10rep
Set3 190lb/10rep
BICEP
Standing supinated dumbell curl
Set1 15lb/11rep
6half rep
Set2 20lb/9rep
4half rep
Set3 20lb/8rep
5half rep
Set4 20lb/11rep
4half rep
Hammer curl
Set1 20lb/11rep
4half rep
Set2 25lb/9rep
4half rep
Set3 25lb/ 10rep
5half rep
Modified preacher curl
Set1 20lb/11rep
Set2 20lb/10rep
Set3 15lb/18rep
Set4 20lb/12rep
Seated incline supinate curl
Set1 15lb/11rep
Set2 15lb/10rep
4half rep
Set3 15lb/14rep
Forarm curl cable
Set1 7/30rep
Set2 9/22rep
Set3 10/17rep
Set4 10/20rep
DUMBELL ROW
SET1 55lb/13rep
Set2 60lb/13rep
Set3 65lb/11rep
Dumbell row rhomboi
Set1 55lb/14rep
Set2 60lb/11rep
Set3 65lb/11rep
Dumbell pull over
Set1 60lb/14rep
Set2 65lb/11rep
Set3 70lb/10rep
Single hand cable pull down
Set1 4/14rep
Set2 4.5/10rep
Set3 5/9rep
Shoulder shrug smith
Set1 180lb/12rep
Set2 185lb/10rep
Set3 190lb/10rep
BICEP
Standing supinated dumbell curl
Set1 15lb/11rep
6half rep
Set2 20lb/9rep
4half rep
Set3 20lb/8rep
5half rep
Set4 20lb/11rep
4half rep
Hammer curl
Set1 20lb/11rep
4half rep
Set2 25lb/9rep
4half rep
Set3 25lb/ 10rep
5half rep
Modified preacher curl
Set1 20lb/11rep
Set2 20lb/10rep
Set3 15lb/18rep
Set4 20lb/12rep
Seated incline supinate curl
Set1 15lb/11rep
Set2 15lb/10rep
4half rep
Set3 15lb/14rep
Forarm curl cable
Set1 7/30rep
Set2 9/22rep
Set3 10/17rep
Set4 10/20rep
CHEST
Slight decline dumbell press
Set1 55lb/12rep
Set2 70lb/11rep
Set3 70lb/9rep
Set4 70lb/8rep
Incline barbell press
Set1 155lb/9rep
Set2 160lb/6rep
Set3 160lb/7rep
Set4 160lb/6rep
Pec minor 35lb weighted dip
Set1 14rep
Set2 13rep
Set3 12rep
Pec fly machine
Set1 75lb/14rep
Set2 80lb/13rep
8half rep
Set3 85lb/13rep
7half rep
Set4 13rep
8half rep
TRICEP
ROPE PUSH DOWN
set1 7/20rep
Set2 9/10rep
Set3 7/15rep
Set4 9/12rep
Tricep push down machine
Set1 70/15rep
Set2 85lb/18rep
Set3 75lb/16rep
Set4 85lb/15rep
Incline dumbell skull crusher
Set1 10lb/30rep
Set2 15lb/21rep
Set3 15lb/26rep
Set4 20lb/13rep
Cable single hand pull down
Set1 3/20rep
Set2 4/16rep
Set2 4/14rep
Set3 3/23rep
Slight decline dumbell press
Set1 55lb/12rep
Set2 70lb/11rep
Set3 70lb/9rep
Set4 70lb/8rep
Incline barbell press
Set1 155lb/9rep
Set2 160lb/6rep
Set3 160lb/7rep
Set4 160lb/6rep
Pec minor 35lb weighted dip
Set1 14rep
Set2 13rep
Set3 12rep
Pec fly machine
Set1 75lb/14rep
Set2 80lb/13rep
8half rep
Set3 85lb/13rep
7half rep
Set4 13rep
8half rep
TRICEP
ROPE PUSH DOWN
set1 7/20rep
Set2 9/10rep
Set3 7/15rep
Set4 9/12rep
Tricep push down machine
Set1 70/15rep
Set2 85lb/18rep
Set3 75lb/16rep
Set4 85lb/15rep
Incline dumbell skull crusher
Set1 10lb/30rep
Set2 15lb/21rep
Set3 15lb/26rep
Set4 20lb/13rep
Cable single hand pull down
Set1 3/20rep
Set2 4/16rep
Set2 4/14rep
Set3 3/23rep
Wasn’t feeling the greatest today. Might be from the PCT… not sure I haven’t actually been sick in over a year so I don’t think I’m getting sick.
Currently listening to a podcast with bloodwork conversation.
Todays weight 183
LEGS
RDL
SET1 150lb/12rep
Set2 155lb/10rep
Set3 160lb/10rep
Squat
Set1 155lb/9rep
Set2 225lb/8rep
Set3 230lb/7rep
Set4 235lb/5rep
Leg press
Set1 360lb/14rep
Set2 365lb/10rep
Set3 370lb/9 rep
20sec rest
370lb/7rep
20sec rest
370lb/6rep
6half rep
Leg extensions
Set1 90lb/12rep
Set2 90lb/20rep
Set3 95lb/15rep
Set4 100lb/12rep
30sec stretch
100lb/6rep
3half rep
30sec stretch
Calf raise back squat
Set1 260lb/20rep
Set2 260lb/17rep
Seated calf raise
Set1 90lb/26 rep
Set2 90lb/25rep
Set3 90lb/ 27 rep
SHOULDER
Dumbell side lateral raise
Set1 15lb/15rep
Set2 15lb/25rep
Set3 20lb/16rep
Set4 20lb/10rep
Incline dumbell rear delt fly
Set1 15lb/25rep
6half rep
Set2 15lb/27rep
8half rep
Set3 20lb/20rep
7half rep
Set4 20lb/20rep
11 half rep
Bradford press
Set 1 65lb/8rep
Set2 75lb/8rep
Set3 80lb/8rep
Seated plate raise
Set1 45lb/12rep
Set2 45lb/15rep
Set3 45lb/12rep
Set4 45lb/14 rep
Currently listening to a podcast with bloodwork conversation.
Todays weight 183
LEGS
RDL
SET1 150lb/12rep
Set2 155lb/10rep
Set3 160lb/10rep
Squat
Set1 155lb/9rep
Set2 225lb/8rep
Set3 230lb/7rep
Set4 235lb/5rep
Leg press
Set1 360lb/14rep
Set2 365lb/10rep
Set3 370lb/9 rep
20sec rest
370lb/7rep
20sec rest
370lb/6rep
6half rep
Leg extensions
Set1 90lb/12rep
Set2 90lb/20rep
Set3 95lb/15rep
Set4 100lb/12rep
30sec stretch
100lb/6rep
3half rep
30sec stretch
Calf raise back squat
Set1 260lb/20rep
Set2 260lb/17rep
Seated calf raise
Set1 90lb/26 rep
Set2 90lb/25rep
Set3 90lb/ 27 rep
SHOULDER
Dumbell side lateral raise
Set1 15lb/15rep
Set2 15lb/25rep
Set3 20lb/16rep
Set4 20lb/10rep
Incline dumbell rear delt fly
Set1 15lb/25rep
6half rep
Set2 15lb/27rep
8half rep
Set3 20lb/20rep
7half rep
Set4 20lb/20rep
11 half rep
Bradford press
Set 1 65lb/8rep
Set2 75lb/8rep
Set3 80lb/8rep
Seated plate raise
Set1 45lb/12rep
Set2 45lb/15rep
Set3 45lb/12rep
Set4 45lb/14 rep
Ganna be tweaking my meal plan starting Monday. Been eating chicken and rice for a solid year I’m sick of it lol need a switch up for a little
Ganna add in …
8-10oz ground turkey for lunch
Adding in 100g white rice for lunch
I’m taking out…
50g white rice
10oz chicken
Ganna add in …
8-10oz ground turkey for lunch
Adding in 100g white rice for lunch
I’m taking out…
50g white rice
10oz chicken
- Joined
- Jan 13, 2020
- Messages
- 2,305
- Reaction score
- 1,684
What’s you meal plan look like? Only saw the calorie thing at 3000.
Sent from my iPad using Tapatalk