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Show date TBD

Leg day! ✅

Friday, Apr 03, 2026 at 6:19pm

Hip Abduction (Machine)
Set 1: 250 lbs x 12
Set 2: 250 lbs x 10
Set 3: 250 lbs x 9

Hack Squat (Machine)
Set 1: 180 lbs x 10
Set 2: 270 lbs x 10
Set 3: 320 lbs x 10
Set 4: 320 lbs x 6

Lying Leg Curl (Machine)
Set 1: 160 lbs x 11
Set 2: 150 lbs x 11
Set 3: 150 lbs x 8

Leg Press (Machine)
Set 1: 810 lbs x 12
Set 2: 810 lbs x 10

Seated Calf Raise
Set 1: 160 lbs x 11
Set 2: 160 lbs x 9
Set 3: 160 lbs x 7

Single Leg Press (Machine)
Set 1: 250 lbs x 9
Set 2: 250 lbs x 6
 
Delts and upper back ✅
A little bit of water is coming off since dropping to cruise. Getting a good look at the tissue that was added during rebound. Definitely grew quite a bit.
Delts and upper back
Sunday, Apr 05, 2026 at 6:16pm

Rear Delt Reverse Fly (Machine)
Set 1: 312.5 lbs x 13
Set 2: 312.5 lbs x 11
Set 3: 312.5 lbs x 10

Shoulder Press (Machine Plates)
Set 1: 310 lbs x 11
Set 2: 310 lbs x 9
Set 3: 310 lbs x 8

Lateral Raise (Machine)
Set 1: 260 lbs x 11
Set 2: 260 lbs x 8
Set 3: 260 lbs x 6

Shrug (Barbell)
Set 1: 355 lbs x 10
Set 2: 355 lbs x 8

Lateral Raise (Cable)
Set 1: 70 lbs x 11
Set 2: 60 lbs x 12
Set 3: 60 lbs x 9

Rear Delt Reverse Fly (Cable)
Set 1: 60 lbs x 9
Set 2: 50 lbs x 12
Set 3: 50 lbs x 9

IMG_2906.jpeg
 
ERock5 said:
Delts and upper back ✅
A little bit of water is coming off since dropping to cruise. Getting a good look at the tissue that was added during rebound. Definitely grew quite a bit.
Delts and upper back
Sunday, Apr 05, 2026 at 6:16pm

Rear Delt Reverse Fly (Machine)
Set 1: 312.5 lbs x 13
Set 2: 312.5 lbs x 11
Set 3: 312.5 lbs x 10

Shoulder Press (Machine Plates)
Set 1: 310 lbs x 11
Set 2: 310 lbs x 9
Set 3: 310 lbs x 8

Lateral Raise (Machine)
Set 1: 260 lbs x 11
Set 2: 260 lbs x 8
Set 3: 260 lbs x 6

Shrug (Barbell)
Set 1: 355 lbs x 10
Set 2: 355 lbs x 8

Lateral Raise (Cable)
Set 1: 70 lbs x 11
Set 2: 60 lbs x 12
Set 3: 60 lbs x 9

Rear Delt Reverse Fly (Cable)
Set 1: 60 lbs x 9
Set 2: 50 lbs x 12
Set 3: 50 lbs x 9

View attachment 245040
Click to expand...
You better not be taking steroids
 
Arms and legs ✅
Still progressing pretty nicely so that’s good. Did some extra exercises that weren’t logged some hacks and some bicep tricep supersets
Arms and legs
Tuesday, Apr 07, 2026 at 6:22pm

Hip Adduction (Machine)
Set 1: 253 lbs x 15
Set 2: 253 lbs x 14
Set 3: 253 lbs x 10
Set 4: 253 lbs x 8

Bicep Curl (Cable)
Set 1: 165 lbs x 12
Set 2: 165 lbs x 11
Set 3: 165 lbs x 11
Set 4: 165 lbs x 9

Triceps Pushdown
Set 1: 220 lbs x 18
Set 2: 220 lbs x 15
Set 3: 220 lbs x 13
Set 4: 220 lbs x 9

Seated Leg Curl (Machine)
Set 1: 237 lbs x 11
Set 2: 237 lbs x 10
Set 3: 237 lbs x 8

Pinwheel Curl (Dumbbell)
Set 1: 50 lbs x 12
Set 2: 50 lbs x 10
Set 3: 50 lbs x 10

Leg Extension (Machine)
Set 1: 284 lbs x 19
Set 2: 284 lbs x 16
Set 3: 284 lbs x 14
 
Push day!
For whatever reason my presses are all over the place some weeks they’re up and some weeks they’re down lol. They was down this week but progressed on everything else. Plan updates as of today. Pulled pre workout log, increased Lantus a bit, removed some carbs on training days and upped cardio a bit.

Push
Thursday, Apr 09, 2026 at 5:15pm

Butterfly (Pec Deck)
Set 1: 335 lbs x 13
Set 2: 335 lbs x 10
Set 3: 335 lbs x 7

Single Arm Triceps Pushdown (Cable)
Set 1: 140 lbs x 11
Set 2: 140 lbs x 9
Set 3: 130 lbs x 10

Incline Bench Press (Smith Machine)
Set 1: 325 lbs x 8
Set 2: 315 lbs x 5
Set 3: 315 lbs x 4

Lateral Raise (Machine)
Set 1: 270 lbs x 11
Set 2: 270 lbs x 10
Set 3: 270 lbs x 6

Bench Press (Smith Machine)
Set 1: 315 lbs x 7
Set 2: 315 lbs x 5
Set 3: 315 lbs x 4

Rear Delt Reverse Fly (Machine)
Set 1: 312.5 lbs x 13
Set 2: 312.5 lbs x 10
Set 3: 312.5 lbs x 5

Cable Fly Crossovers
Set 1: 90 lbs x 10
Set 2: 80 lbs x 11

Chest Dip
Set 1: 15 reps
Set 2: 10 reps
 
Hit legs last night. Was a long ass exhausting day at work. Got home ate my pre workout meal and passed out for 3 hours lol when I woke up I was like fuckkkk I don’t want to go workout.. but I toughed it out and did it.
IMG_3025.jpeg
 
Another late one for me. If my life gets any busier I’ll be working out at 2 am lol. Not complaining though. Most of what keeps me busy is doing things for my daughter trying to give her a life I never had so it’s all worth it. Family first fellas 🤟
Now with that being said I just crushed my pull workout lol. Convinced I could just do the Mike mentzer 1 set to failure on my back lifts and it would still grow 🤣
IMG_3031.jpeg
 
SB Labs
Delts and upper back ✅
Good session. Broke the shoulder press machine again and bent the shit out of gym pin cause it was at the top of the rep and had a pretty good free fall with 60lbs on it. Just went and hit some shoulder press on smith. Guess I’m gonna have to switch to that. The machine can’t handle the extra weight but I do love that machine.
Delts and upper back
Sunday, Apr 12, 2026 at 4:26pm

Rear Delt Reverse Fly (Machine)
Set 1: 325 lbs x 11
Set 2: 325 lbs x 11
Set 3: 325 lbs x 9

Shoulder Press (Machine Plates)
Set 1: 310 lbs x 12

Lateral Raise (Machine)
Set 1: 270 lbs x 11
Set 2: 270 lbs x 8
Set 3: 270 lbs x 6

Shrug (Barbell)
Set 1: 355 lbs x 10
Set 2: 355 lbs x 8

Lateral Raise (Cable)
Set 1: 70 lbs x 11
Set 2: 60 lbs x 12
Set 3: 60 lbs x 9

Rear Delt Reverse Fly (Cable)
Set 1: 60 lbs x 12
Set 2: 60 lbs x 10
Set 3: 60 lbs x 7
 
ERock5 said:
Another late one for me. If my life gets any busier I’ll be working out at 2 am lol. Not complaining though. Most of what keeps me busy is doing things for my daughter trying to give her a life I never had so it’s all worth it. Family first fellas
Now with that being said I just crushed my pull workout lol. Convinced I could just do the Mike mentzer 1 set to failure on my back lifts and it would still grow
View attachment 246209
Click to expand...
Back has gotten crazy thick
 

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