Bowser's Progress Log - No Better Time Than Now - Start 2014

[bbowsh54]

07/31/2017 - Monday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

07/31/2017 - Monday
German Volume Training
Lift
Back Day

Underhand Lat Pulldown 10 sets of 10 reps
140x15
160x15
180x14
200x10
200x10
200x10
210x9
200x10
200x10
200x9

Bent-Over Long Bar Row 5 sets of 10 reps
70x12
80x12
90x12
100x10
100x10

Behind-The-Back Barbell Shrug 5 sets of 20 reps
135x20
135x20
135x20
185x14
185x14

Push-Ups: 4 sets
14
15
15
14

---

Supplements
--Upon Waking--
CLA - 1 capsule of Dymatize CLA
Fish Oil - 2 capsules of Omega-3 Fish Oil by Champion Performance
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1/2 scoop of Kaged Muscle Hydra-Charge
--Pre-Workout--
Pre-Workout - 1 scoop of Amino Shooter Edge by Champion
--Post-Workout--
HMB - 3 capsules of NutraKey HMB
--Early Evening--
CLA - 1 capsule of Dymatize CLA
--Before Bed--
Sleep Support - 3 capsules of Dymatize Z-Force

---

Workout Notes
Happy Monday, all.
Hit the ground running, or pedaling, this week. :P
Took a while to feel warmed up and loose for today's lift, but I got there! Put in some decent work.

---

Lot of volume with your workouts. Guess that is what you'll get with German Volume training. I should try it sometime just for the hell of it.

Damn, Charlize looks very comfortable on your arm in that pic

Yeah, it's been fun to mix it up. You don't have to switch locations/equipment very often, haha.
Hehe, I agree! She was so kind and warm... Very easy to talk to, made you feel comfortable. Thank you so much for stopping by, Artemis!

Great last few workouts! You getting excited for football? It is almost that time. I cannot wait. I do not expect a ton from the 49ers. I expect them start being competitive and to start putting some points on the board again. We haven't had anything like that for a while. I do believe the defense will be awesome and should start to become dominate again. 5-6 wins would be nice to see.

Thanks, Justin!
I am starting to gear up for football. Time to start scheduling fantasty football drafts...
I think you have some realistic goals for you 49ers.
Meanwhile, I'm praying my Dolphins can crawl into the playoffs again. :P Going to be a hard road.
Excited we signed Jordan Westerkamp this weekend, as I am also a big Huskers fan! :P
Take care, man!

[anandagirl]

Wow- you never stop! Catching up, on a LOT of high volume workouts! And yay for Comicon! Not sure if I follow you on IG

[lschepis]

I'd like to RealRyder u

[pezking7p]

GVT looking brutal. So jealous of your Charlize meetup. She's the GOAT.

[poliaris95]

Good job!

[NoCarbsNoSugar]

Always doing great in here, Bo!

[pastorpritch]

Nice work in here man, back day would've killed me

Jealous of the Comicon!

[bbowsh54]

08/01/2017 - Tuesday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

08/01/2017 - Tuesday
German Volume Training
Lift
Chest & Abs Day

Bench Press: 9 sets of 10 reps
135x12
185x12
225x9
225x8
225x10
225x8
185x10
185x10
185x10

Low Cable Crossover Flyes: 5 sets of 10 reps
50x12
50x12
50x10
40x10
40x13

Weighted Suitcase Crunch: 5 sets
8x11
8x12
8x12
8x12
8x12

Cross-Body Sit-Ups: 5 sets
18
18
18
18
18

Push-Ups: 2 sets
11
11

---

08/02/2017 - Wednesday
German Volume Training
Lift
Shoulders Day

Barbell Shoulder Press 10 sets of 10 reps
95x10
95x10
95x10
115x8
105x9
105x9
105x8
85x9
85x9
85x8

One-Arm Cable Side Lateral Raise 5 sets of 15 reps
20x13
20x15
20x15
20x15
20x15

Straight-Bar Cable Upright Row 5 sets of 15 reps
100x15
120x15
120x15
120x15
130x14

Push-Ups 3 sets
12
12
14

---

08/03/2017 - Thursday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

08/03/2017 - Thursday
German Volume Training
Lift
Triceps, Biceps, & Calves Day

Straight-Bar Preacher Curl: 10 sets of 10 reps
45x17
65x12
65x12
65x12
75x11
75x11
75x9
75x9
65x10
65x9

Rope Triceps Pushdown: 10 sets of 10 reps
90x12
100x12
110x11
120x10
120x11
120x11
120x10
120x10
120x9
120x9

Seated Calf Raise: 10 sets of 15 reps
115x17
115x19
115x20
125x20
135x17
135x18
145x16
145x15
145x15
145x15

Push-Ups: 10 sets
15
14
14
13
13
12
12
12
12
12

Standing Plate Hammer Curl: 2 sets
25x10
25x10

---

08/04/2017 - Friday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

08/04/2017 - Friday
Freestyle
Lift
Back Day

Pec Deck Fly: 3 sets
90x15
110x15
115x14

Incline Machine High Row: 4 sets
150x15
190x15
210x14
230x11

Plate Machine Chest Press: 5 sets
140x15
180x15
230x11
230x12
230x11

Deadlift: 5 sets
135x10
185x10
225x8
225x8
275x6

Plate Machine Hammer Row: 5 sets
230x15
230x14
230x15
230x14
230x14

Push-Ups: 3 sets
15
14
13

---

Supplements
--Upon Waking--
CLA - 1 capsule of Dymatize CLA
Fish Oil - 2 capsules of Omega-3 Fish Oil by Champion Performance
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1/2 scoop of Kaged Muscle Hydra-Charge
--Pre-Workout--
Pre-Workout - 1 scoop of Amino Shooter Edge by Champion
--Post-Workout--
HMB - 3 capsules of NutraKey HMB
--Early Evening--
CLA - 1 capsule of Dymatize CLA
--Before Bed--
Sleep Support - 3 capsules of Dymatize Z-Force

---

Workout Notes
Sorry I had to lump four days into one post! It has been a hectic week, being very busy at work and installing flooring in my basement every night when I get home. (Assisting finishing my roommates' house's basement)
Kept pushing and felt strong in the gym this week.
Diet has NOT been in check this week.
Had a solid chest lift on Tuesday. Definitely increasing my stamina for bench press, but I would like to increse the weight. Still not where I was a few years ago.
Fried the delts on Wednesday.
Worked the arms on Thursday.
Did a mix of chest and back today (Friday), just adding some variation.
I cannot believe how fast 2017 is flying by... Slow down, life!

---

Wow- you never stop! Catching up, on a LOT of high volume workouts! And yay for Comicon! Not sure if I follow you on IG

Thank you so much, Anandagirl!
Let me know what your IG name is if you follow me! Or comment on a photo, haha.

I'd like to RealRyder u

Don't tempt me with a good time!
Thanks for stopping by, Laura!

GVT looking brutal. So jealous of your Charlize meetup. She's the GOAT.

She was AMAZING! Such a generous, kind person. And, she likes to give hugs!

Good job!

Thank you, Poliaris!!

Always doing great in here, Bo!

Hey, hey!! Thanks for dropping in, Flo!!! You're rocking the instagram and ******** fitness posts!

Nice work in here man, back day would've killed me

Jealous of the Comicon!

Welcome back, Pastor Pritch! Thanks for dropping by! Comic-Con was a LOT of fun. Hope all is well!

[anandagirl]

I found you!

[bbowsh54]

08/07/2017 - Monday
German Volume Training
Lift
Back Day

Wide-Grip Lat Pulldown: 10 sets of 10 reps
140x15
160x15
180x14
200x10
200x10
200x10
200x9
200x9
200x8
180x9

Barbell Shrug: 8 sets
135x20
135x20
185x15
185x15
185x15
185x15
185x15
185x13

Bent-Over Long Bar Row: 5 sets of 10 reps
70x12
80x12
90x12
100x10
110x9

Push-Ups: 3 sets
17
15
14

---

08/08/2017 - Tuesday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

08/08/2017 - Tuesday
German Volume Training
Lift
Chest & Abs Day

Bench Press: 10 sets of 10 reps
135x14
185x12
225x9
225x10
225x8
225x9
225x7
185x10
185x9
185x8

High Cable Crossover Flyes: 4 sets of 10 reps
60x13
70x10
60x12
60x13

Bosu Ball Crunch: 5 sets
12
12
11
11
10

Bottoms Up Lying Leg Raise: 4 sets
12
17
20
20

Push-Ups: 3 sets
11
11
11

Cross-Body Sit-Ups: 2 sets
20
20

---

08/09/2017 - Wednesday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

08/09/2017 - Wednesday
German Volume Training
Lift
Shoulders Day

Seated Dumbbell Shoulder Press 5 sets of 10 reps
45x12
55x10
55x10
55x10
55x8

Plate Machine Shoulder Press 5 sets of 10 reps
90x15
140x12
140x12
180x11
200x10

Standing Dumbbell Side Lateral Raise 7 sets of 15 reps
20x15
25x15
30x15
30x14
30x14
25x15
25x15

Wide-Grip Upright Barbell Row 5 sets of 15 reps
65x15
65x15
65x15
65x15
65x15

Push-Ups: 3 sets
13
14
13

---

08/10/2017 - Thursday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

Supplements
--Upon Waking--
CLA - 1 capsule of Dymatize CLA
Fish Oil - 2 capsules of Omega-3 Fish Oil by Champion Performance
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1/2 scoop of Kaged Muscle Hydra-Charge
--Pre-Workout--
Pre-Workout - 1 scoop of Amino Shooter Edge by Champion
--Post-Workout--
HMB - 3 capsules of NutraKey HMB
--Early Evening--
CLA - 1 capsule of Dymatize CLA
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
Another week is flying by all too fast!
Hit back on Monday, chest on Tuesday, and the delts on Wednesday.
Hoping to get my bench press reps up. Feel like I've improved my "muscle stamina" there, but I'd like to push more weight soon. Shoulder still bothers me a little bit on certain sets.
Speaking of shoulders, definitely fried the side delts yesterday. Lift went a little faster than normal, shorter rest periods.
Diet hasn't been great this week. Hoping to get back to Keto soon, but haven't gotten back to it, yet.
Hope everyone is having an awesome week. Happy Friday Eve!

---

I found you!

Haha.. I'm following you now, as well! Thanks for stopping in!

[Artemis00]

Awesome workout.

Had to google that "Bottom's up Lying Leg Raises". Didn't realize that is what they are called. I used to call them "Leg raises into hip thrusts". Loved doing them on the bench without using my hands...great balance/stabilization exercise. And I think one of the best to build up strength if you want to work towards dragon flags.

[jwtiger69]

Sorry to hear about the shoulder issues. I have been dealing with one for a while. I kind of just ignored it for a while and now I am trying to heal. I recently realized that I should no longer flat bench. That is where I would start to feel super tight and then after that any pressing exercise would hurt.

[Artemis00]

Sorry to hear about the shoulder issues. I have been dealing with one for a while. I kind of just ignored it for a while and now I am trying to heal. I recently realized that I should no longer flat bench. That is where I would start to feel super tight and then after that any pressing exercise would hurt.

I'm in the same boat. Chiro told me to take some time off from pressing. I don't want to have to give up on benching, but I also would love for my shoulder to heal. At least I managed to hit my two big goals this year when it came to benching...so I can take a bit of time off and focus on other things.

[anandagirl]

Awesome workout.

Had to google that "Bottom's up Lying Leg Raises". Didn't realize that is what they are called. I used to call them "Leg raises into hip thrusts". Loved doing them on the bench without using my hands...great balance/stabilization exercise. And I think one of the best to build up strength if you want to work towards dragon flags.

Will be doing those tonight

[NoCarbsNoSugar]

Your workouts are always impressive, Bo.
Always doing great in here!

[bbowsh54]

08/10/2017 - Thursday
German Volume Training
Lift
Triceps, Biceps, & Calves Day

Close-Grip EZ-Bar Preacher Curl: 5 sets of 10 reps
65x12
65x13
65x12
65x10
65x10

EZ-Bar Skullcrusher Into Bent-Arm Pullover: 5 sets of 10 reps
65x10
65x10
65x10
65x11
65x11

Incline Inner Biceps Dumbbell Curl: 7 sets of 10 reps
25x14
30x10
30x10
30x10
35x5
30x7
30x6

Standing Overhead EZ-Bar Triceps Extension: 5 sets
65x12
65x13
65x13
65x14
65x12

Seated Calf Raise 10 sets of 15 reps
100x20
100x20
125x20
125x18
125x15
135x13
135x15
135x14
135x14
135x11

Push-Ups: 4 sets
18
18
17
13

---

08/11/2017 - Friday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

08/11/2017 - Friday
Freestyle
Lift
Back & Chest Day

Pec Deck Fly: 4 sets
90x15
110x15
110x14
110x13

Incline Machine High Row: 3 sets
150x15
190x15
210x15

Incline Dumbbell Chest Press: 5 sets
55x14
60x13
60x14
60x15
60x13

Deadlift: 5 sets
135x10
185x10
225x8
225x8
275x6

Push-Ups: 3 sets
18
12
13

Chest-Supported Incline Dumbbell Row: 5 sets
55x12
60x11
60x11
60x10
60x10

---

Supplements
--Upon Waking--
CLA - 1 capsule of Dymatize CLA
Fish Oil - 1 capsule of Omega-3 Fish Oil by Champion Performance
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1/2 scoop of Kaged Muscle Hydra-Charge
--Pre-Workout--
Pre-Workout - 1 scoop of Amino Shooter Edge by Champion
--Early Evening--
CLA - 1 capsule of Dymatize CLA
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
Aaaaannnnnd. The week is in the books.
Nice and sore in many areas today.
Busy, busy weekend ahead. Capped off with my first Fantasy Football draft of the season on Sunday night.
Have an amazing weekend, everyone!

---

Awesome workout.

Had to google that "Bottom's up Lying Leg Raises". Didn't realize that is what they are called. I used to call them "Leg raises into hip thrusts". Loved doing them on the bench without using my hands...great balance/stabilization exercise. And I think one of the best to build up strength if you want to work towards dragon flags.

It was the first time I did them on the ground. I prefer lying on a bench to do them. Thanks for stopping in, Artemis!!

Sorry to hear about the shoulder issues. I have been dealing with one for a while. I kind of just ignored it for a while and now I am trying to heal. I recently realized that I should no longer flat bench. That is where I would start to feel super tight and then after that any pressing exercise would hurt.

Yeah, I've had shoulder pain in the front of my right shoulder on and off for over a year now. I'm trying to "hang from a bar" every day to alleviate it a little bit. We shall see! Thanks, Justin!

I'm in the same boat. Chiro told me to take some time off from pressing. I don't want to have to give up on benching, but I also would love for my shoulder to heal. At least I managed to hit my two big goals this year when it came to benching...so I can take a bit of time off and focus on other things.

It's hard to take time off of bench press or staple press movements, for sure... Congrats on hitting to big bench goals this year!

Will be doing those tonight

Yay!
Thanks for dropping by, AnandaGirl!

Your workouts are always impressive, Bo.
Always doing great in here!

Thank you very much, Flo!

[jwtiger69]

Yeah, I've had shoulder pain in the front of my right shoulder on and off for over a year now. I'm trying to "hang from a bar" every day to alleviate it a little bit. We shall see! Thanks, Justin!

I have been about the same. I have been trying to foam roll it, band pulls aparts and up/overs with it. Still not 100% yet. So pumped for football tonight. yes it is preseason and it doesn't mean a whole lot. But I liked to watch the backups and other players fight for a spot on the final 53 spots.

[Artemis00]

Yeah, I've had shoulder pain in the front of my right shoulder on and off for over a year now. I'm trying to "hang from a bar" every day to alleviate it a little bit. We shall see! Thanks, Justin!

I have been about the same. I have been trying to foam roll it, band pulls aparts and up/overs with it. Still not 100% yet. So pumped for football tonight. yes it is preseason and it doesn't mean a whole lot. But I liked to watch the backups and other players fight for a spot on the final 53 spots.

Same here. This year it is my right shoulder...last year was my left. I feel it in both the front and where the bicep connects to the delt on the side. Made it worse a few weeks ago doing dips so have been taking some type off of it for a couple weeks with the pressing...but I know what you mean about hanging from a bar with a complete dead hang and not using the lats. That stretch feels so good. I really just have to work on rehabbing it.

[bbowsh54]

08/14/2017 - Monday
German Volume Training
Lift
Back Day

Underhand Lat Pulldown: 10 sets of 10 reps
140x15
160x15
180x14
200x12
220x10
220x10
220x9
220x9
220x8
180x11

Seated Dumbbell Shrug: 5 sets
60x15
70x15
85x13
85x14
85x14

Chest-Supported Incline Dumbbell Row:
70x8
70x8
70x8
70x7
60x10

Push-Ups: 4 sets
15
15
14
12

---

08/15/2017 - Tuesday
German Volume Training
Lift
Chest & Abs Day

Bench Press: 10 sets of 10 reps
135x16
185x12
225x9
225x10
225x10
225x9
225x8
185x10
185x11
185x9

Low Cable Crossover Flyes: 5 sets of 10 reps
50x12
50x12
50x12
50x12
50x12

Lying on Bench Knee Pull-In: 5 sets
18
20
20
19
20

Bosu Ball Crunch: 5 sets
13
11
10
10
9

Push-Ups: 3 sets
10
13
10

---

08/16/2017 - Wednesday
German Volume Training
Lift
Back & Chest Day

Plate Machine Shoulder Press 10 sets of 10 reps
90x15
140x12
140x12
180x10
200x10
200x10
200x10
200x9
200x9
200x8

Standing Dumbbell Side Lateral Raise 7 sets of 15 reps
20x15
25x15
30x15
30x15
30x15
25x15
25x15

Wide-Grip Upright Barbell Row 5 sets of 15 reps
65x15
65x15
65x15
65x15
65x15

Push-Ups: 3 sets
14
14
12

---

Supplements
--Upon Waking--
CLA - 1 capsule of Dymatize CLA
Fish Oil - 1 capsule of Omega-3 Fish Oil by Champion Performance
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1/2 scoop of Kaged Muscle Hydra-Charge
--Pre-Workout--
Pre-Workout - 1 scoop of Amino Shooter Edge by Champion
--Early Evening--
CLA - 1 capsule of Dymatize CLA
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
What a hectic week! It's already halfway over. :P
Right shoulder has been bothering me a little more this week.
Will be taking Friday off. Heading out to Rapid City for a cabin stay and some paintballing with friends. (No, I have never paintballed before)
Was pleased with my bench-pressing on Tuesday, despite the minor front-right shoulder pain. My 1RM should be back up to 300, if I were to warm-up appropriately.
I've had a super hectic week both at work, and at home after work. Moved all my belongings to a new bedroom downstairs, and have been helping my roommates "finish" the basement. Painting, flooring, trim work...
Haven't been able to get to bed at a decent hour, so I didn't get up at 5:00 AM for Cycling Class.
Hoping to do so tomorrow!
Happy Hump Day, all!

---

I have been about the same. I have been trying to foam roll it, band pulls aparts and up/overs with it. Still not 100% yet. So pumped for football tonight. yes it is preseason and it doesn't mean a whole lot. But I liked to watch the backups and other players fight for a spot on the final 53 spots.

I feel you on the football excitement. I definitely have NFL fever.
I had my first Fantasy draft of the season on Sunday. I'm doing seven leagues this year.
Have a great day, man!

Same here. This year it is my right shoulder...last year was my left. I feel it in both the front and where the bicep connects to the delt on the side. Made it worse a few weeks ago doing dips so have been taking some type off of it for a couple weeks with the pressing...but I know what you mean about hanging from a bar with a complete dead hang and not using the lats. That stretch feels so good. I really just have to work on rehabbing it.

I hear ya', Artemis... My left shoulder bothered me about four years ago. The past year, my right shoulder has been troublesome. Hoping consistently doing the "dead" hang from the bar will pay off over time!
Thank you for dropping by!

[pastorpritch]

Wow strong work man. GVT always messes me up - I feel like such a wuss I can't do much weight

Super impressive dude. Enjoy the paintball!

[Gen1GT]

Holy crap Bowser, you're volume is crazy! Amazing as always!

[bbowsh54]

08/17/2017 - Thursday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

08/17/2017 - Thursday
German Volume Training
Lift
Triceps, Biceps, & Calves Day

Rope Cable Hammer Curl: 5 sets of 10 reps
90x14
100x14
120x12
130x11
140x10

Rope Triceps Pushdown: 5 sets of 10 reps
90x12
90x12
100x11
110x10
110x10

Incline Inner Biceps Dumbbell Curl: 7 sets of 10 reps
20x15
25x12
25x12
30x10
30x11
30x8
30x7

Overhead Cable Triceps Extension: 5 sets
70x14
80x13
90x12
100x11
100x11

Seated Calf Raise 10 sets of 15 reps
90x20
90x22
115x19
115x20
125x15
125x17
125x17
125x16
125x17
125x15

Push-Ups: 5 sets
14
14
14
14
14

---

Supplements
--Upon Waking--
CLA - 1 capsule of Dymatize CLA
Fish Oil - 1 capsule of Omega-3 Fish Oil by Champion Performance
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1/2 scoop of Kaged Muscle Hydra-Charge
--Pre-Workout--
Pre-Workout - 1 scoop of Amino Shooter Edge by Champion
--Early Evening--
CLA - 1 capsule of Dymatize CLA
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
Solid day of work.
Felt a really good pump during the lift.
Productive day at the office, as well.
Hope everyone is having an excellent Friday Eve.

---

Wow strong work man. GVT always messes me up - I feel like such a wuss I can't do much weight

Super impressive dude. Enjoy the paintball!

Haha... Thank you very much, Pastor Pritch! Have an awesome weekend!!

Holy crap Bowser, you're volume is crazy! Amazing as always!

Great to hear from you, man. Thanks for stopping by, Gen1GT!

[whatevergirl]

Real Ryder cycling class sounds so awesome!

Nice workouts going on these days. Happy Friday!

[bbowsh54]

08/21/2017 - Monday
German Volume Training
Lift
Back Day

Lat Pulldown Behind-The-Neck: 10 sets of 10 reps
120x15
130x15
140x12
150x12
160x10
170x10
180x9
180x9
170x10
170x10

Standing Barbell Shrug: 5 sets
135x20
135x20
185x15
185x15
185x17

Bent-Over Long Bar Row: 5 sets of 10 reps
70x12
80x12
90x12
100x12
110x10

Push-Ups: 6 sets
15
15
14
15
16
14

---

08/22/2017 - Tuesday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

08/22/2017 - Tuesday
German Volume Training
Lift
Chest & Abs Day

Bench Press: 10 sets of 10 reps
135x14
185x12
225x10
225x12
225x10
225x9
225x8
185x10
185x10
185x10

Cable Crossover Flyes: 5 sets of 10 reps
60x12
60x12
60x10
60x10
60x12

Bosu Ball Crunch: 5 sets
11
12
13
11
10

Weighted Suitcase Crunch: 5 sets
8x12
8x12
8x11
8x12
8x10

Push-Ups: 3 sets
12
10
8

---

Supplements
--Upon Waking--
CLA - 1 capsule of Dymatize CLA
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1/2 scoop of Kaged Muscle Hydra-Charge
--Pre-Workout--
Pre-Workout - 1 scoop of Amino Shooter Edge by Champion
--Post-Workout--
Re-Kaged - 1 scoop of Kaged Muscle Re-Kaged
--Early Evening--
CLA - 1 capsule of Dymatize CLA
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
Strong start to the week.
Made some more progress with my bench press this week. Using a 1RM calculator, my max is probably back up to 315.
Not back to my personal best of 325, but it's still good to see with the right shoulder issues...
Need to clean the diet up this week! Busy weekend ahead with another wedding and fantasy football draft...
Happy Tuesday, all.

---

Real Ryder cycling class sounds so awesome!

Nice workouts going on these days. Happy Friday!

They're pretty fun in terms of cardio... Better than sitting on the bike or treadmill by yourself.
Thanks so much for stopping by, Whatevergirl!

[mvd546]

Strong benching! Repping 225 like its nothing! Hope all is well!

[Wlindqu1]

Sup Bow? Been a minute since I've made a post in this thread. Goof to see you're going as strong as ever!

[bbowsh54]

08/23/2017 - Wednesday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

08/23/2017 - Wednesday
German Volume Training
Lift
Shoulders Day

Plate Machine Shoulder Press 5 sets of 10 reps
90x17
140x12
180x10
200x10
200x10

Barbell Shoulder Press 5 sets of 10 reps
65x15
95x12
105x10
105x10

Standing Dumbbell Side Lateral Raise 6 sets of 15 reps
20x15
25x15
30x15
30x15
30x15
25x17

Wide-Grip Upright Barbell Row 5 sets of 15 reps
65x15
65x15
65x15
65x15
65x15

---

08/24/2017 - Thursday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

08/24/2017 - Thursday
German Volume Training
Lift
Triceps, Biceps, & Calves Day

V-Bar Triceps Pushdown: 5 sets of 10 reps
80x15
100x15
120x13
140x11
150x10

Straight-Bar Cable Curl: 5 sets of 10 reps
80x15
100x13
120x10
130x10
130x9

Straight-Bar Overhead Cable Triceps Extension: 5 sets of 10 reps
70x15
80x13
90x14
100x12
120x10

Incline Inner Biceps Dumbbell Curl: 5 sets of 10 reps
20x15
25x13
25x14
25x13
30x9
30x7
30x6

Seated Calf Raise 10 sets of 15 reps
90x20
90x22
115x20
115x20
115x20
125x15
125x19
135x15
135x16
135x15

Push-Ups:
15
17
15

---

08/25/2017 - Friday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

08/25/2017 - Friday
Freestyle Routine
Lift
Back & Chest Day

Pec Deck Fly: 3 sets
90x15
110x15
110x15

Incline Machine High Row: 4 sets
150x15
190x15
210x14
230x13

Incline Bench Press: 5 sets
135x12
155x12
185x8
185x8
185x8

Deadlift: 5 sets
135x10
185x10
235x8
235x8
285x6

---

Supplements
--Upon Waking--
Multivitamin - 2 tablets of Controlled Labs Orange Triad
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1/2 scoop of Kaged Muscle Hydra-Charge
--Post-Workout--
Re-Kaged - 1 scoop of Kaged Muscle Re-Kaged
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
Finished last week strongly.
Right shoulder hasn't been feeling great, but nothing that I can't worth through.
Had a wedding and two fantasy footbal drafts this weekend. And, how about that Game of Thrones finale??
Own the week, everyone!

---

Strong benching! Repping 225 like its nothing! Hope all is well!

Thanks a lot, Matt! Hope everything is amazing for you! How's the training going these days?? Take care, man.

Sup Bow? Been a minute since I've made a post in this thread. Goof to see you're going as strong as ever!

Thank you very much for stopping by, Wlindqu!!! Happy Training!

[anandagirl]

Working hard as always!

[bbowsh54]

Bowser's 2017 Push-Up Update

07/17
+44

07/18
+50

07/25
+25

07/26
+21

07/27
+42

07/28
+148

07/31
+58

08/01
+22

08/02
+38

08/03
+129

08/04
+42

08/07
+46

08/08
+33

08/09
+40

08/10
+66

08/11
+43

08/14
+56

08/15
+33

08/16
+40

08/17
+70

08/21
+89

08/22
+30

08/24
+47

Individual Total: 6,227

[bbowsh54]

08/28/2017 - Monday
Kris Gethin's Man of Iron Trainer
Lift #1
SHOULDERS AND TRICEPS Day

Standing barbell military press 3 20
65x20
75x20
95x18

Rear-delt dumbbell raise on exercise ball 3 12
20x12
20x12
20x12

Dumbbell standing Arnold press 3 15-20
35x17
35x17
35x16

Bench dip 3 15-20
10
14
14

Parallel-bar dip 3 To failure
5
6
8

Plank 3 sets
40 sec
40 sec
40 sec

Cable external rotation 3 12
10x12
10x12
10x12

Triceps two-arm cable kick-back 3 12
10x15
20x12
25x12

Push-Ups: 3
14
14
13

---

08/29/2017 - Tuesday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

08/29/2017 - Tuesday
Kris Gethin's Man of Iron Trainer
Lift #3
BACK Day

Bent-over two-arm dumbbell row 3 15
45x15
55x15
60x15

Dumbbell Romanian deadlift 3 15
60x15
60x15
60x15

Straight-arm cable pull-down 3 15
70x15
90x14
90x15

Lat Pulldown 3 To failure
170x17
200x10
200x9

Cable squat and row on Bosu ball 3 15
60x15
70x15
80x15

Push-Ups: 3 sets
18
18
17

---

Supplements
--Upon Waking--
Multivitamin - 2 tablets of Controlled Labs Orange Triad
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Post-Workout--
Re-Kaged - 1 scoop of Kaged Muscle Re-Kaged
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
Started a new program this week. Going to give it a try for a few weeks, to mix things up.
I'm not sure if I'm struggling from severe allergies this week, or if I'm starting to get a cold. Hope it is just allergies, as I've been on a pretty solid streak of being healthy.
Anticipate my back being sore tomorrow from different motions.
In the midst of the year-end tournament for sand volleyabll. Looking forward to basketball season.

---

Working hard as always!

Thank you very much, Anandagirl!! Great job on the training and IG vids!