July 21, 2019 at 11:53AM

⁣Optimal lighting high contrast selfie. Just enough to make you see the good and hide the flaws. That’s what social media is all about. ⁣

But in all seriousness – ⁣
⁣⁣
A little over 2 years ago I got hit by a dump truck. I learned there’s just so things you can’t control. I let myself go. I was in the worst shape of my life. Older. Grayer. Balder. More stressed out. Then one day I woke up and decided I was going to pick up heavy stuff and stop eating crap. And most importantly, I wasn’t going to stop. Not when I was tired. Not when I felt lazy. Not when I thought I didn’t have time. I was going to make this a priority. I would make time. I would make energy. Here I am. I’m not perfect in any aspect of my life, but I owe it to myself and my family to push my own limits. And over a year I have PRed almost every week. When I started I was doing 20 push-ups a day and a couple pull-ups. Now… well. Here I am. ⁣

Morning Workout⁣
Sunday, July 21, 2019 at 11:03 AM⁣

Bench Press (Barbell)⁣
Set 1: 135 lb × 5⁣
Set 2: 155 lb × 5⁣
Set 3: 170 lb × 8 @ 9⁣
Set 4: 170 lb × 8 @ 9.5⁣
Set 5: 170 lb × 8 @ 10⁣
Set 6: 170 lb × 8 @ 10⁣
Set 7: 170 lb × 6 [Failure]⁣
Set 8: 155 lb × 6 @ 7.5⁣
Set 9: 135 lb × 10 @ 9⁣
Set 10: 135 lb × 8⁣
Set 11: 135 lb × 6⁣

Notes: 3m rests between Working sets. 2m between other sets. ⁣

Skullcrusher (Barbell)⁣
Set 1: 70 lb × 8⁣
Set 2: 70 lb × 8⁣
Set 3: 70 lb × 8⁣
Set 4: 70 lb × 8⁣

July 21, 2019 at 07:55AM

Yesterday Afternoon Workout
Saturday, July 20, 2019 at 2:35 PM

Chin Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps
Set 6: 5 reps
Set 7: 5 reps
Set 8: 5 reps
Set 9: 5 reps
Set 10: 5 reps

Bent Over One Arm Row (Dumbbell)
Set 1: 25 lb × 10
Set 2: 68 lb × 8
Set 3: 68 lb × 8
Set 4: 68 lb × 8
Set 5: 68 lb × 8

Deadlift (Barbell)
Set 1: 165 lb × 5
Set 2: 185 lb × 5
Set 3: 205 lb × 5
Set 4: 225 lb × 5
Set 5: 245 lb × 5

Shrug (Barbell)
Set 1: 155 lb × 12
Set 2: 155 lb × 12
Set 3: 155 lb × 12
Set 4: 155 lb × 12

Bicep Curl (Barbell)
Set 1: 45 lb × 6
Set 2: 55 lb × 6
Set 3: 65 lb × 6
Set 4: 75 lb × 6
Set 5: 75 lb × 6
Set 6: 65 lb × 6
Set 7: 55 lb × 4
Set 8: 45 lb × 21
https://ift.tt/2LzDLkO

July 18, 2019 at 03:11PM

Thursday, July 18, 2019 at 12:47 PM

Shoulder Press (Machine)
Set 1: 45 lb × 5
Set 2: 95 lb × 5
Set 3: 115 lb × 5
Set 4: 135 lb × 5
Set 5: 135 lb × 5
Set 6: 135 lb × 5
Set 7: 115 lb × 6
Set 8: 95 lb × 8

Notes: 3m rests between working sets.
Reverse Fly (Dumbbell)
Set 1: 25 lb × 8
Set 2: 25 lb × 8
Set 3: 25 lb × 8
Set 4: 25 lb × 8
Set 5: 25 lb × 8

Lateral Raise (Dumbbell)
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12
Set 4: 15 lb × 12
Set 5: 15 lb × 12

Front Raise (Dumbbell)
Set 1: 15 lb × 12
Set 2: 15 lb × 12
Set 3: 15 lb × 12
Set 4: 15 lb × 12
Set 5: 15 lb × 15

Squat (Barbell)
Set 1: 45 lb × 5
Set 2: 135 lb × 5
Set 3: 185 lb × 5
Set 4: 185 lb × 5
Set 5: 185 lb × 5
Set 6: 185 lb × 5
https://ift.tt/2Ss114W

July 17, 2019 at 11:06AM

Good to be back home. Vacation was awesome but it’s good to be back with my old friends. ⁣

It’s hot. In case you didn’t get the memo. Gotta keep moving though. ⁣

Morning Workout⁣
Wednesday, July 17, 2019 at 10:14 AM⁣

Bench Press (Barbell)⁣
Set 1: 45 lb × 5 [Warm-up]⁣
Set 2: 135 lb × 5 [Warm-up]⁣
Set 3: 155 lb × 5 [Warm-up]⁣
Set 4: 170 lb × 7 @ 8.5⁣
Set 5: 170 lb × 7 @ 9⁣
Set 6: 170 lb × 7 @ 9.5⁣
Set 7: 170 lb × 7 @ 10⁣
Set 8: 170 lb × 7 @ 10 [Failure]⁣
Set 9: 155 lb × 8 @ 8 [Drop Set]⁣
Set 10: 135 lb × 10 @ 8.5 [Drop Set]⁣
Set 11: 135 lb × 7 @ 9 [Drop Set]⁣
Set 12: 135 lb × 6 @ 9 [Drop Set]⁣

Notes: 2.5m rests between working sets. ⁣

Tricep Gauntlet⁣
Set 1: 30 lb × 10⁣
Set 2: 40 lb × 10⁣
Set 3: 50 lb × 10⁣
Set 4: 60 lb × 10⁣
Set 5: 50 lb × 10⁣
Set 6: 40 lb × 10⁣
Set 7: 30 lb × 10⁣

Sprints⁣
Set 1: 0 mi | 0:01⁣
Set 2: 0 mi | 0:01⁣
Set 3: 0 mi | 0:01⁣
Set 4: 0 mi | 0:01⁣

July 16, 2019 at 07:51PM

Afternoon Workout
Tuesday, July 16, 2019 at 4:13 PM

Chin Up
Set 1: 4 reps
Set 2: 4 reps
Set 3: 4 reps
Set 4: 4 reps
Set 5: 4 reps
Set 6: 4 reps
Set 7: 4 reps
Set 8: 4 reps
Set 9: 4 reps
Set 10: 4 reps

Bent Over Row (Barbell)
Set 1: 135 lb × 7
Set 2: 135 lb × 7
Set 3: 135 lb × 7
Set 4: 135 lb × 7
Set 5: 135 lb × 7

Rack Pull (Barbell)
Set 1: 165 lb × 7
Set 2: 165 lb × 7
Set 3: 165 lb × 7
Set 4: 165 lb × 7
Set 5: 165 lb × 7

Shrug (Barbell)
Set 1: 165 lb × 7
Set 2: 165 lb × 7
Set 3: 165 lb × 7
Set 4: 165 lb × 7
Set 5: 165 lb × 7

Bicep Curl (Barbell)
Set 1: 45 lb × 5
Set 2: 55 lb × 5
Set 3: 65 lb × 5
Set 4: 75 lb × 5
Set 5: 80 lb × 5
Set 6: 75 lb × 5
Set 7: 65 lb × 5
Set 8: 55 lb × 5
Set 9: 45 lb × 10
https://ift.tt/30DlqXv

July 14, 2019 at 09:06AM

Just me, a couple of 30s, and Major Dick Winters taking care of business this morning. Last day in Paradise PA. ⁣

SHOULDER AND LEGS⁣
Morning Workout⁣
Sunday, July 14, 2019 at 8:18 AM⁣

Shoulder Press (Machine)⁣
Set 1: 60 lb × 12⁣
Set 2: 60 lb × 12⁣
Set 3: 60 lb × 12⁣
Set 4: 60 lb × 12⁣
Set 5: 60 lb × 12⁣
Set 6: 60 lb × 12⁣

Notes: Standing Arnold Press. ⁣

Squat (Dumbbell)⁣
Set 1: 60 lb × 12⁣
Set 2: 60 lb × 12⁣
Set 3: 60 lb × 12⁣
Set 4: 60 lb × 12⁣
Set 5: 60 lb × 12⁣
Set 6: 60 lb × 12⁣

Reverse Fly (Dumbbell)⁣
Set 1: 30 lb × 7⁣
Set 2: 30 lb × 7⁣
Set 3: 30 lb × 7⁣
Set 4: 30 lb × 7⁣

Lateral Raise (Dumbbell)⁣
Set 1: 30 lb × 7⁣
Set 2: 30 lb × 7⁣
Set 3: 30 lb × 7⁣
Set 4: 30 lb × 7⁣

Front Raise (Dumbbell)⁣
Set 1: 30 lb × 7⁣
Set 2: 30 lb × 7⁣
Set 3: 30 lb × 7⁣
Set 4: 30 lb × 7⁣

July 10, 2019 at 06:31PM

Partnered up with Gundercat for this Arm and Leg fryer. ⁣

Afternoon Workout⁣
Wednesday, July 10, 2019 at 4:28 PM⁣

Bicep Curl (Barbell)⁣
Set 1: 45 lb × 7⁣
Set 2: 55 lb × 6⁣
Set 3: 65 lb × 5⁣
Set 4: 55 lb × 6⁣
Set 5: 45 lb × 7⁣
Set 6: 55 lb × 6⁣
Set 7: 65 lb × 5⁣
Set 8: 55 lb × 6⁣
Set 9: 45 lb × 7⁣

Tricep Gauntlet⁣
Set 1: 25 lb × 10⁣
Set 2: 30 lb × 10⁣
Set 3: 35 lb × 10⁣
Set 4: 40 lb × 10⁣
Set 5: 40 lb × 10⁣
Set 6: 35 lb × 10⁣
Set 7: 30 lb × 10⁣
Set 8: 25 lb × 15⁣

Squat (Barbell)⁣
Set 1: 45 lb × 5⁣
Set 2: 95 lb × 5⁣
Set 3: 145 lb × 5⁣
Set 4: 195 lb × 5⁣
Set 5: 145 lb × 5⁣
Set 6: 95 lb × 5⁣
Set 7: 45 lb × 10⁣

Reverse 21S⁣
Set 1: 55 lb × 21⁣

21S⁣
Set 1: 55 lb × 21⁣