July 05, 2019 at 03:00PM

Here we go. ⁣

Volume PRs everything but squats today. ⁣

Powered by coffee, Front Line Assembly, and Matt’s high carb chicken salad. ⁣

Shoulders And Legs⁣
Friday, July 5, 2019 at 1:43 PM⁣

Shoulder Press (Machine)⁣
Set 1: 45 lb × 5⁣
Set 2: 95 lb × 5⁣
Set 3: 125 lb × 5⁣
Set 4: 125 lb × 5⁣
Set 5: 125 lb × 5⁣
Set 6: 125 lb × 5⁣
Set 7: 125 lb × 5⁣

Notes: Added 5lbs from last. 3m rests. SS with same bar squats. ⁣

Squat (Barbell)⁣
Set 1: 125 lb × 5⁣
Set 2: 125 lb × 5⁣
Set 3: 125 lb × 5⁣
Set 4: 125 lb × 5⁣
Set 5: 125 lb × 5⁣

Notes: Low bar squats. ⁣

Reverse Fly (Dumbbell)⁣
Set 1: 25 lb × 7⁣
Set 2: 25 lb × 7⁣
Set 3: 15 lb × 10⁣
Set 4: 15 lb × 10⁣
Set 5: 15 lb × 10⁣

Notes: 1m rests. 2 more reps per set. ⁣

Lateral Raise (Dumbbell)⁣
Set 1: 20 lb × 7⁣
Set 2: 20 lb × 7⁣
Set 3: 20 lb × 7⁣
Set 4: 20 lb × 7⁣
Set 5: 20 lb × 7⁣

Notes: SS WITH FRONT RAISE. 1m rests. ⁣

Front Raise (Dumbbell)⁣
Set 1: 20 lb × 7⁣
Set 2: 20 lb × 7⁣
Set 3: 20 lb × 7⁣
Set 4: 20 lb × 7⁣
Set 5: 20 lb × 7⁣

Bicep Curl (Barbell)⁣
Set 1: 65 lb × 6⁣
Set 2: 75 lb × 6⁣
Set 3: 75 lb × 6⁣
Set 4: 75 lb × 6⁣
Set 5: 75 lb × 6⁣
Set 6: 75 lb × 6⁣
Set 7: 65 lb × 10 [Drop Set]⁣
Set 8: 45 lb × 12⁣

Notes: 2m rests ⁣

Standing Calf Raise (Barbell)⁣
Set 1: 75 lb × 10⁣
Set 2: 75 lb × 10⁣
Set 3: 75 lb × 10⁣
Set 4: 65 lb × 10⁣
Set 5: 45 lb × 15⁣

Notes: Toes elevated on plates. ⁣

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July 02, 2019 at 08:34PM

Yes I’m still at it. Evening Workout
Tuesday, July 2, 2019 at 8:08 PM

Skullcrusher (Barbell)
Set 1: 65 lb × 8
Set 2: 65 lb × 8
Set 3: 65 lb × 8
Set 4: 65 lb × 8
Set 5: 65 lb × 8

Triceps Extension
Set 1: 45 lb × 10
Set 2: 45 lb × 10
Set 3: 45 lb × 10
Set 4: 45 lb × 10
Set 5: 45 lb × 10

Neck Work (All Directions)
Set 1: 50 lb × 10
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July 01, 2019 at 05:16PM

Afternoon Workout
Monday, July 1, 2019 at 2:20 PM

Shoulder Press (Machine)
Set 1: 45 lb × 5
Set 2: 70 lb × 5
Set 3: 130 lb × 5
Set 4: 120 lb × 5
Set 5: 120 lb × 5
Set 6: 120 lb × 5
Set 7: 120 lb × 5

Reverse Fly (Dumbbell)
Set 1: 25 lb × 5
Set 2: 25 lb × 6
Set 3: 25 lb × 6
Set 4: 25 lb × 6
Set 5: 25 lb × 6

Notes: Isolated on bench.
Lateral Raise (Dumbbell)
Set 1: 20 lb × 5
Set 2: 20 lb × 5
Set 3: 20 lb × 7
Set 4: 20 lb × 7
Set 5: 20 lb × 7

Front Raise (Dumbbell)
Set 1: 20 lb × 5
Set 2: 20 lb × 5
Set 3: 20 lb × 7
Set 4: 20 lb × 7
Set 5: 20 lb × 7

Squat (Barbell)
Set 1: 135 lb × 5
Set 2: 165 lb × 5
Set 3: 165 lb × 5
Set 4: 165 lb × 5
Set 5: 165 lb × 5

Deadlift (Barbell)
Set 1: 165 lb × 5
Set 2: 185 lb × 5
Set 3: 165 lb × 5
Set 4: 165 lb × 5
Set 5: 165 lb × 5
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June 30, 2019 at 11:52AM

A buddy told me I need to take a picture of something other than weights. So. Heres a photo of my ceiling. #keephammering Morning Workout
Sunday, June 30, 2019 at 11:02 AM

Bench Press (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 160 lb × 10
Set 4: 160 lb × 10
Set 5: 160 lb × 10
Set 6: 160 lb × 6 [Failure]
Set 7: 140 lb × 10 [Drop Set]
Set 8: 120 lb × 10 [Drop Set]

Notes: 3m rests.
Skullcrusher (Barbell)
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10
Set 4: 60 lb × 8 [Failure]

Notes: 2m rests.
Triceps Extension
Set 1: 45 lb × 10
Set 2: 45 lb × 10
Set 3: 45 lb × 10

Notes: Ss with dips2m rests

Bench Dip
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps

Notes: Slow eccentric. https://ift.tt/2Jh1X7I

June 29, 2019 at 02:47PM

Back And Biceps
Saturday, June 29, 2019 at 10:23 AM

Chin Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Set 4: 8 reps

Bent Over Row (Barbell)
Set 1: 130 lb × 10
Set 2: 130 lb × 10
Set 3: 130 lb × 10
Set 4: 130 lb × 10

Deadlift (Barbell)
Set 1: 175 lb × 3
Set 2: 175 lb × 3
Set 3: 175 lb × 3
Set 4: 175 lb × 3

Bicep Curl (Barbell)
Set 1: 65 lb × 10
Set 2: 65 lb × 10
Set 3: 65 lb × 10
Set 4: 65 lb × 12
Set 5: 55 lb × 15 [Drop Set]
Set 6: 45 lb × 21 [Drop Set]

Notes: 2m rests.
Shrug (Barbell)
Set 1: 135 lb × 10
Set 2: 185 lb × 10
Set 3: 185 lb × 10
Set 4: 185 lb × 10

Workout Notes: Ss all back work. 3m between sets.
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