Merry Christmas Bow!
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Merry Christmas Bow!
[color=gray][B][size=+1]12/26/2017 - Tuesday[/size][/B][/color]
[color=gray][B][size=+1]Gethin's Eight-Week Hardcore Trainer[/size][/B][/color]
[color=gray][B][size=+1]Lift #9[/size][/B][/color]
[color=gray][B][size=+1]Chest & Shoulders Day[/size][/B][/color]
Plate Machine Chest Press 3 x 20,15,10/10
90x20
140x15
180x12 / 90x10
Incline Bench Press 3 x 20,10,10/10
105x20
155x12
155x10 / 135x11
Cable Crossover Fly 3 x 20,15,10/10
50x20
60x15
70x10 / 40x10
Wide-Hands Pushup 5 x Failure
18
13
15
13
13
Barbell Front Raise & Shoulder Press Combo 3 x 10
45x10
45x10
45x10
Barbell Side Raises 3 x 10/10
25x10 / 15x10
25x10 / 15x10
25x10 / 15x12
Chest-Supported Dumbbell Rear Delt Fly 3 x 20
15x20
15x20
15x20
---
[color=gray][B][size=+1]12/27/2017 - Wednesday[/size][/B][/color]
[color=gray][B][size=+1]Cardio[/size][/B][/color]
[color=gray][B][size=+1]Basketball[/size][/B][/color]
Five Games of Full-Court Basketball to 15: 70 minutes
Push-Ups: 5 sets
20
17
17
16
15
BOSU Ball Crunches: 4 sets
12
11
10
10
Barbell Side Delt Raises: 3 sets
25x13
25x13
25x13
---
[color=gray][B][size=+1]12/28/2017 - Thursday[/size][/B][/color]
[color=gray][B][size=+1]Gethin's Eight-Week Hardcore Trainer[/size][/B][/color]
[color=gray][B][size=+1]Lift #10[/size][/B][/color]
[color=gray][B][size=+1]Triceps & Biceps Day[/size][/B][/color]
Overhead Barbell Triceps Extensions 34 x 15
25x20
45x20
65x15
65x15
Seated Rope Pushdowns 3 x 10/10/10
90x10 / 60x10 / 30x12
100x10 / 60x10 / 40x10
100x11 / 60x10 / 40x10
Dips 3 x Failure
6
6
7
EZ-Bar Spider Curls 10 to 12 x3
65x12
65x13
65x14
Standing Banded Biceps Curl 10 to 12 x3
RBx12
RBx10
RBx10
Low Cable Squatted Straight-Bar Curls 10 to 12 x3
70x11
80x9
80x9
Low Banded Squatted Biceps Curl 8 to 10 x3
RBx8
RBx8
RBx7
Incline Dumbbell Curls 10 Reps x3
25x14
25x12
25x11
Seated Banded Biceps Curl 10 Reps x3
RBx10
RBx10
RBx8
Push-Ups: 6 sets
17
14
17
17
16
16
---
[b][u]Supplements[/b][/u]
--[i]Upon Waking[/i]--
[b]Fish Oil[/b] - 1 capsule of Welby Fish Oil
[b]Multivitamin[/b] - 2 gummies of Welby MultiVite
[b]Green MCT Oil Shake[/b] - Blended shake containing avocado, kale, spinach, ginger root, & MCT oil
--[i]Mid-Morning[/i]--
[b]Glutamine[/b] - 1 scoop of Champion Performance Power Glutamine
[b]Hydra-Charge[/b] - 1 scoop of Kaged Muscle Hydra-Charge
--[i]Intra-Workout[/i]--
[b]In-Kaged[/b] - 1 scoop of Kaged Muscle In-Kaged
--[i]Post-Workout[/i]--
[b]Protein[/b] - 1 scoop of Kaged Muscle Re-Kaged
--[i]Before Bed[/i]--
[b]Sleep Support[/b] - 4 capsules of RSP Nutrition Z-Elite
---
[b][u]Workout Notes[/b][/u]
On the grind.
Had an awesome, yet unhealthy, Christmas break with the family.
Need to clean up the diet to kick off the new year.
Chest was nice and sore yesterday. My biceps have cramped a little bit this afternoon from today's lift.
Have a wonderful week, all.
---
[QUOTE=NoCarbsNoSugar;1538564891]Merry Christmas Bow![/QUOTE]
Thank you very much, Flo. I hope you and and your family had an INCREDIBLE Christmas!
I'll probably get very busy and won't have time to get back in here for a couple days...
Happy New Year Bow!!!
[img]http://media.giphy.com/media/xT9IgG50Fb7Mi0prBC/giphy.gif[/img]
[color=gray][B][size=+1]12/29/2017 - Friday[/size][/B][/color]
[color=gray][B][size=+1]Cardio[/size][/B][/color]
[color=gray][B][size=+1]Basketball[/size][/B][/color]
Five Games of Full-Court Basketball to 15: 70 minutes
---
[color=gray][B][size=+1]01/02/2018 - Tuesday[/size][/B][/color]
[color=gray][B][size=+1]Gethin's Eight-Week Hardcore Trainer[/size][/B][/color]
[color=gray][B][size=+1]Lift #16[/size][/B][/color]
[color=gray][B][size=+1]Chest & Shoulders Day[/size][/B][/color]
Incline Dumbbell Fly & Press Combo 3 x 20
35x24
35x20
35x20
Incline Close-Grip Dumbbell Press 3x 10 Reps
35x17
45x10
45x10
Incline Dumbbell Press 3x 10 Reps
65x10
65x10
65x10
Cable Crossover Fly 3x 10 Reps
60x15
80x8
70x11
Neutral Grip Pushups 3x 10 Reps
15
9
8
Wide Grip Pushups 3 x Failure
15
14
14
Dumbbell Close-Grip Front Press 3 x 10/10
45x15 / 35x12
60x10 / 40x10
65x10 / 45x10
Machine Shoulder Press 3 x 10/10
100x10 / 60x10
110x10 / 60x10
120x10 / 60x10
Single-Arm Landmine Shoulder Press 3 x 15
25x15
25x15
25x15
Bentover Dumbbell Rear Delt Raise 7x 10—12 reps
15x20
20x15
25x12
30x10
30x12
30x12
25x10
---
[color=gray][B][size=+1]01/03/2018 - Wednesday[/size][/B][/color]
[color=gray][B][size=+1]Gethin's Eight-Week Hardcore Trainer[/size][/B][/color]
[color=gray][B][size=+1]Lift #17[/size][/B][/color]
[color=gray][B][size=+1]Triceps & Biceps Day[/size][/B][/color]
Bent-Over Cable Overhead Triceps Extension 3 x 10/10 Reps
90x12 / 70x10
110x11 / 70x10
130x10 / 70x10
Machine Triceps Extension 3 x 10/10 Reps
70x10 / 30x10
70x10 / 30x10
70x12 / 50x10
Rope Triceps Pushdown 3 x 10/10 Reps
110x10 / 70x10
120x10 / 70x10
120x10 / 70x10
Standing Cable Curls 3 x 10 Reps
55x10
70x10
70x10
Lying Cable Curls 3 x 10 Reps
55x10
55x10
80x10
Lying High Cable Curls 3 x 10 Reps
80x12
100x12
120x12
Standing High Cable Curls 10 Reps
80x12
100x10
100x10
Reverse-Grip EZ-Bar Curls 3 x 10 Reps
35x12
45x11
45x11
Close-Grip EZ-Bar Curls 3 x 10 Reps
35x11
45x10
45x10
Pull-Ups: 2 sets
4
3
---
[color=gray][B][size=+1]01/03/2018 - Wednesday Night[/size][/B][/color]
[color=gray][B][size=+1]Cardio[/size][/B][/color]
[color=gray][B][size=+1]Flag Football[/size][/B][/color]
One Indoor Flag Football League Game: 60 minutes
---
[color=gray][B][size=+1]01/04/2018 - Thursday[/size][/B][/color]
[color=gray][B][size=+1]Gethin's Eight-Week Hardcore Trainer[/size][/B][/color]
[color=gray][B][size=+1]Lift #19[/size][/B][/color]
[color=gray][B][size=+1]Upper Back & Calves Day[/size][/B][/color]
Chest-Supported Dumbbell Row 3 x 10/10 Reps
45x12 / 35x10
55x12 / 35x10
65x11 / 35x10
Incline Straight-Arm Pullover 3 x 12 Reps
45x12
55x12
60x12
Barbell Bentover Row 3 x 10 Reps
135x10
135x11
135x12
Seated Barbell Shrugs 3 x 20 Reps
135x15
135x20
135x21
Calf Raise 5 x 20 Reps
70x20
70x20
70x20
70x20
70x20
Pull-Ups: 3 sets
5
4
4
---
[color=gray][B][size=+1]01/04/2018 - Thursday Night[/size][/B][/color]
[color=gray][B][size=+1]Cardio[/size][/B][/color]
[color=gray][B][size=+1]Volleyball[/size][/B][/color]
One Indoor Volleyabll League Match: 50 minutes
---
[color=gray][B][size=+1]01/05/2018 - Friday[/size][/B][/color]
[color=gray][B][size=+1]Cardio[/size][/B][/color]
[color=gray][B][size=+1]Basketball[/size][/B][/color]
Four Games of Full-Court Basketball to 15: 70 minutes
---
[b][u]Supplements[/b][/u]
--[i]Upon Waking[/i]--
[b]Fish Oil[/b] - 1 capsule of Welby Fish Oil
[b]Multivitamin[/b] - 2 gummies of Welby MultiVite
[b]Green MCT Oil Shake[/b] - Blended shake containing avocado, kale, spinach, ginger root, & MCT oil
--[i]Mid-Morning[/i]--
[b]Glutamine[/b] - 1 scoop of Champion Performance Power Glutamine
[b]Hydra-Charge[/b] - 1 scoop of Kaged Muscle Hydra-Charge
--[i]Pre-Workout[/i]--
[b]Pre-Kaged[/b] - 1 scoop of Kaged Muscle Pre-Kaged
--[i]Post-Workout[/i]--
[b]Protein[/b] - 1 scoop of Kaged Muscle Re-Kaged
--[i]Before Bed[/i]--
[b]Sleep Support[/b] - 4 capsules of RSP Nutrition Z-Elite
---
[b][u]Workout Notes[/b][/u]
Documenting last week -- a little behind on my logging.
Used a smaller branch of my gym's chain on Tuesday night. Had car issues on Tuesday, and ended up taking the car in and replacing the battery, among other things.
Smaller gym, but worked well enough.
Got invited to play flag football on Wednesday night. It made me sore in odd places. The short bursts of sprints and sharp cuts put different strain on my groin area than all other sports, haha.
Kept the calf lifts light on Thursday, to be able to play volleyball that night.
Legs were nice and sore this weekend.
Might try to make pull-ups a goal for 2018, instead of push-ups. However, I will be able to do a LOT less pull-ups, haha. It's difficult to get more than three after a back lift or a biceps lift, I have found.
Hope everyone is having an incredible 2018!
---
[QUOTE=NoCarbsNoSugar;1538987611]I'll probably get very busy and won't have time to get back in here for a couple days...
Happy New Year Bow!!!
[img]http://media.giphy.com/media/xT9IgG50Fb7Mi0prBC/giphy.gif[/img][/QUOTE]
Thank you so much, Flo! Hope you had an amazing New Year celebration! Take care. sir.
[color=darkorange][B][size=+1]01/08/2018 - Monday[/size][/B][/color]
[color=darkorange][B][size=+1]Gethin's Eight-Week Hardcore Trainer[/size][/B][/color]
[color=darkorange][B][size=+1]Lift #23 [/size][/B][/color]
[color=darkorange][B][size=+1]Chest & Shoulders Day[/size][/B][/color]
1. Incline Dumbbell Press 4 x 15,15,15,15 Reps
40x15
50x15
55x15
60x15
2. Incline Cable Crossover 4 x 15,15,15,15 Reps
20x15
20x15
25x15
25x15
3. Decline Dumbbell Press 4 x 15,15,15,15 Reps
60x15
60x15
60x15
60x15
4. Cable Crossover 4 x 15,15,15,15 Reps
60x15
60x15
60x15
60x13
5. Standing Dumbbell Shoulder Press 4 x 10,10,10,15 Reps
35x15
45x15
45x15
40x15
6. Bent-Over Cable Rear Delt Fly 4 x 10,10,10,15 Reps
20x15
20x15
20x15
20x15
7. Lying Cable Front Raises 4 x 10,10,10,15 Reps
10x15
10x15
10x15
20x15
8. Standing Cable Side Raises 4 x 10,10,10,15 Reps
20x15
20x15
20x15
20x15
Pull-Ups: 2 sets
4
3
---
[color=darkorange][B][size=+1]01/09/2018 - Tuesday[/size][/B][/color]
[color=darkorange][B][size=+1]Gethin's Eight-Week Hardcore Trainer[/size][/B][/color]
[color=darkorange][B][size=+1]Lift #24[/size][/B][/color]
[color=darkorange][B][size=+1]Biceps and Triceps Day[/size][/B][/color]
1a. Seated Dumbbell Curls 4 x 15 Reps
20x15
25x15
30x15
30x15
1b. Lying Overhead Dumbbell Extension 4 x 15 Reps
20x15
25x15
25x15
25x15
2a. Incline Overhead Cable Extensions 3 x 15 Reps
30x15
35x15
40x17
2b. Single-Arm Cable Concentration Curls 3 x 15 Reps
30x14
30x15
30x16
3a. Preacher Curls 3 x 15 Reps
55x15
55x15
55x13
3b. Single-Arm Underhand Cable Push-downs 3 x 15 Reps
30x15
50x14
50x14
Cross-Body Sit-Ups: 4 sets
20
20
20
20
Pull-Ups: 2 sets
4
4
---
[color=darkorange][B][size=+1]01/10/2018 - Wednesday[/size][/B][/color]
[color=darkorange][B][size=+1]Cardio[/size][/B][/color]
[color=darkorange][B][size=+1]Basketball[/size][/B][/color]
Five Games of Full-Court Basketball to 15: 65 minutes
Pull-Ups: 3 sets
6
5
5
---
[color=darkorange][B][size=+1]01/10/2018 - Wednesday Night[/size][/B][/color]
[color=darkorange][B][size=+1]Cardio[/size][/B][/color]
[color=darkorange][B][size=+1]Flag Football[/size][/B][/color]
One Indoor Flag Football League Game: 60 minutes
---
[color=darkorange][B][size=+1]01/11/2018 - Thursday[/size][/B][/color]
[color=darkorange][B][size=+1]Gethin's Eight-Week Hardcore Trainer[/size][/B][/color]
[color=darkorange][B][size=+1]Lift #26[/size][/B][/color]
[color=darkorange][B][size=+1]Upper Back & Calves Day[/size][/B][/color]
1. Single-Arm Long-Barbell Row 3 x 15 Reps
25x15
25x15
25x15
2. Single-Arm Cable Rows 3 x 15 Reps
70x15
80x15
90x15
100x10
3. Barbell Shrugs 5 x 15 Reps
135x17
185x15
185x17
185x15
185x15
4. Overhead Lat Pulldowns 3 x 15 Reps
160x15
180x15
200x14
5. Seated Calf Press 5 x 15 Reps
90x15
100x17
100x17
115x15
115x15
Pull-Ups: 3 sets
4
4
4
---
[color=darkorange][B][size=+1]01/11/2018 - Thursday Night[/size][/B][/color]
[color=darkorange][B][size=+1]Cardio[/size][/B][/color]
[color=darkorange][B][size=+1]Volleyball[/size][/B][/color]
One Indoor Volleyball League Match: 50 minutes
---
[color=darkorange][B][size=+1]01/12/2018 - Friday[/size][/B][/color]
[color=darkorange][B][size=+1]Freestyle Routine[/size][/B][/color]
[color=darkorange][B][size=+1]Lift[/size][/B][/color]
[color=darkorange][B][size=+1]Shoulders & Abs Day[/size][/B][/color]
Plate Machine Shoulder Press: 5 sets
90x17
140x15
180x12
230x9
230x9
One-Arm Barbell Side Delt Raise: 7 sets
20x15
20x15
30x12
30x12
20x15
20x15
20x15
Bosu Ball Crunch: 7 sets
12
12
11
11
10
10
8
Barbell Front Raise: 4 sets
30x15
40x15
60x10
60x10
Chest-Supported Dumbbell Rear Delt Raise: 3 sets
20x15
20x15
20x15
Pull-Ups: 3 sets
5
5
5
---
[b][u]Supplements[/b][/u]
--[i]Upon Waking[/i]--
[b]Fish Oil[/b] - 1 capsule of Welby Fish Oil
[b]Multivitamin[/b] - 2 gummies of Welby MultiVite
[b]Green MCT Oil Shake[/b] - Blended shake containing avocado, kale, spinach, ginger root, & MCT oil
--[i]Mid-Morning[/i]--
[b]Glutamine[/b] - 1 scoop of Champion Performance Power Glutamine
[b]Hydra-Charge[/b] - 1 scoop of Kaged Muscle Hydra-Charge
--[i]Pre-Workout[/i]--
[b]Pre-Kaged[/b] - 1 scoop of Kaged Muscle Pre-Kaged
--[i]Post-Workout[/i]--
[b]Protein[/b] - 1 scoop of Kaged Muscle Re-Kaged
--[i]Before Bed[/i]--
[b]Sleep Support[/b] - 4 capsules of RSP Nutrition Z-Elite
---
[b][u]Workout Notes[/b][/u]
Greetings, everyone!
Put in a solid week of work, last week.
One bad note: I pulled my left groin really bad at Flag Football on Wednesday night. Still pretty sore today.
We have a bye week for basketball league, so that's good. Only two games left before the year-end tournament.
Need to keep the diet very clean this week. Had an awful cheat weekend.
Performed some successful meal prep yesterday!
I've decided to keep a log of pull-ups this year, much like I did with push-ups last year. I have a lot of work to do.
Happy Monday, all!
Good looking week man, nice work - looks like a nice program to get some blood to those muscles
Sorry to see about your man area, hope you heal up quick
[b]Bowser's 2017 Push-Up Final Update[/b]
12/26
+72
12/27
+85
12/28
+97
[Adding 254 to previous total.]
[b]2017 Individual Total: 10,809 [/b]
Just wanted to do a drive by! Once again I struggle to keep up with everything even my own log. Hope all is well!
[QUOTE=bbowsh54;1540813761][b]2017 Individual Total: 10,809 [/b][/QUOTE]
Very nice job on the push-ups!
[color=darkorange][B][size=+1]01/15/2018 - Monday[/size][/B][/color]
[color=darkorange][B][size=+1]Gethin's Eight-Week Hardcore Trainer[/size][/B][/color]
[color=darkorange][B][size=+1]Lift #12 [/size][/B][/color]
[color=darkorange][B][size=+1]Upper Back & Calves Day[/size][/B][/color]
Pullups 3 x Failure
5
5
5
Plate Machine Hammer Row 3 x 10/10
180x17 (Warmup)
270x10 / 180x10
290x10 / 180x10
290x10 / 180x11
Chest-Supported Barbell Row 3 x 10/10
80x12 / 60x10
100x11 / 60x11
110x10 / 60x11
Cable Straight-Arm Pulldown 3x 10 Reps
70x15
100x10
110x10
High-Pulley Cable Row 3x 10 Reps
120x15
150x10
150x11
Seated Calf Raise 5 x 30,25,20,20,20
55x32
70x27
115x20
115x20
115x20
Additional Pull-Ups: 3 sets
5
4
4
---
[color=darkorange][B][size=+1]01/16/2018 - Tuesday[/size][/B][/color]
[color=darkorange][B][size=+1]Gethin's Eight-Week Hardcore Trainer[/size][/B][/color]
[color=darkorange][B][size=+1]Lift #30[/size][/B][/color]
[color=darkorange][B][size=+1]Chest & Shoulders Day[/size][/B][/color]
1. Incline Dumbbell Press 6 x 30,20,10,10,20,30 Reps
30x30
50x20
60x12
60x10
45x20
30x30
2. Decline Dumbbell Press 6 x 30,20,10,10,20,30 Reps
35x30
50x20
60x14
70x11
45x20
30x30
3. Plate Machine Flat Chest Press 6 x 30,20,10,10,20,30 Reps
90x30
140x20
190x10
190x10
140x18
80x28
4. Front Plate Raises 6 x 30,20,10,10,20,30 Reps
10x30
25x20
45x10
45x11
25x20
10x30
5. Bent-Over Plate Rear Delt Flyes 6 x 30,20,10,10,20,30 Reps
5x30
10x20
25x10
25x10
10x20
5x30
6. Side Lateral Plate Raises 6 x 30,20,10,10,20,30 Reps
5x30
10x20
25x10
25x10
10x20
5x30
7. Pull-Ups: 6 sets
5
5
5
4
4
4
---
[color=darkorange][B][size=+1]01/17/2018 - Wednesday[/size][/B][/color]
[color=darkorange][B][size=+1]Gethin's Eight-Week Hardcore Trainer[/size][/B][/color]
[color=darkorange][B][size=+1]Lift #31[/size][/B][/color]
[color=darkorange][B][size=+1]Triceps, Abs, and Biceps Day[/size][/B][/color]
1a. Cable Triceps Pushdowns 6 x 30, 25, 20, 20, 25, 30 Reps
70x30
80x25
90x20
90x22
80x25
60x30
1b. Standing Dumbbell Biceps Curl 6 x 20, 15, 10, 10, 15, 20 Reps
20x20
25x15
30x10
30x10
25x15
20x20
2a. Barbell Skull-Crushers 6 x 30, 25, 20, 20, 25, 30 Reps
40x27
40x25
40x23
40x20
40x20
40x22
2b. Cable One-Arm Preacher Curls 6 x 20, 15, 10, 10, 15, 20 Reps
20x25
25x15
30x9
25x9
20x13
15x17
3. Cross-Body Sit-Ups: 3 sets
22
22
22
4. Bosu Ball Crunches: 4 sets
12
12
10
10
5. Pull-Ups: 6 sets
5
5
5
5
4
4
---
[color=darkorange][B][size=+1]01/17/2018 - Wednesday Night[/size][/B][/color]
[color=darkorange][B][size=+1]Cardio[/size][/B][/color]
[color=darkorange][B][size=+1]Flag Football[/size][/B][/color]
One Indoor Flag Football League Game: 60 minutes
---
[color=darkorange][B][size=+1]01/18/2018 - Thursday[/size][/B][/color]
[color=darkorange][B][size=+1]Gethin's Eight-Week Hardcore Trainer[/size][/B][/color]
[color=darkorange][B][size=+1]Lift #33[/size][/B][/color]
[color=darkorange][B][size=+1]Upper Back & Calves Day[/size][/B][/color]
1. Pull-Ups 8 x Failure
6
6
6
5
5
4
4
4
2. T-Bar Rows 6 x 20, 15, 10, 10, 15, 20 Reps
45x20
70x15
100x10
105x10
70x15
45x20
3. Seated Plate Machine Row 6 x 20, 15, 10, 10, 15, 20 Reps
180x20
230x14
250x10
250x9
180x15
180x15
4. Standing Dumbbell Shrugs 6 x 30, 20, 10, 10, 20, 30 Reps
50x30
65x20
110x10
110x10
65x20
50x30
5. Seated Calf Raise 6 x 30, 20, 10, 10, 20, 30 Reps
55x30
90x20
135x10
135x10
90x20
45x30
---
[color=darkorange][B][size=+1]01/18/2018 - Thursday Night[/size][/B][/color]
[color=darkorange][B][size=+1]Cardio[/size][/B][/color]
[color=darkorange][B][size=+1]Volleyball[/size][/B][/color]
One Indoor Volleyball League Match: 50 minutes
---
[color=darkorange][B][size=+1]01/19/2018 - Friday[/size][/B][/color]
[color=darkorange][B][size=+1]Freestyle Routine[/size][/B][/color]
[color=darkorange][B][size=+1]Lift[/size][/B][/color]
[color=darkorange][B][size=+1]Chest, Delts, and Abs Day[/size][/B][/color]
Bench Press: 6 sets
135x15
185x13
225x10
225x8
225x7
225x8
Resistance Band Lateral Walk With Squat Between Steps: 3 sets
20
20
20
Decline Cross-Body Sit-Ups: 4 sets
14
16
16
16
Barbell One-Arm Side Delt Raise: 4 sets
30x12
30x12
20x15
Cable Crossover: 3 sets
30x14
30x14
30x13
Bosu Ball Crunches: 2 sets
11
11
Pull-Ups: 3 sets
5
5
4
---
[b][u]Supplements[/b][/u]
--[i]Upon Waking[/i]--
[b]Fish Oil[/b] - 1 capsule of Welby Fish Oil
[b]Multivitamin[/b] - 2 gummies of Welby MultiVite
[b]Green MCT Oil Shake[/b] - Blended shake containing avocado, kale, spinach, ginger root, & MCT oil
--[i]Mid-Morning[/i]--
[b]Glutamine[/b] - 1 scoop of Champion Performance Power Glutamine
[b]Hydra-Charge[/b] - 1 scoop of Kaged Muscle Hydra-Charge
--[i]Pre-Workout[/i]--
[b]Pre-Kaged[/b] - 1 scoop of Kaged Muscle Pre-Kaged
--[i]Post-Workout[/i]--
[b]Protein[/b] - 1 scoop of Kaged Muscle Re-Kaged
--[i]Before Bed[/i]--
[b]Sleep Support[/b] - 4 capsules of RSP Nutrition Z-Elite
---
[b][u]Workout Notes[/b][/u]
Hello, everybody! Another week is in the books.
Groin is getting better. Still sore, but not near as painful as last week.
I'm very sore this week. The DTP scheme of this week's lifts definitely hit me.
I was disappointed with my bench press number on Friday. Haven't benched in a while, due to the programs I'm following.
I was sore in multiple areas, and did not have a spotter. Hoping that's what kept my reps lower than normal.
Hit the back hard this week. Pull-ups went a little better than last week.
I have my company Christmas Party tonight. Have a great weekend, all!
---
[QUOTE=pastorpritch;1540711041]Good looking week man, nice work - looks like a nice program to get some blood to those muscles
Sorry to see about your man area, hope you heal up quick[/QUOTE]
Thank you very much for dropping by, Pastor Pritch!!
[QUOTE=jwtiger69;1540815911]Just wanted to do a drive by! Once again I struggle to keep up with everything even my own log. Hope all is well![/QUOTE]
Hey Justin! Thanks a lot for stopping by!
[QUOTE=NoCarbsNoSugar;1540886131]Very nice job on the push-ups![/QUOTE]
Thank you very much, Flo! Not nearly as impressive as your push-up work for the year. :P
Hi Bow,
Your pull-up numbers are getting bigger.
Mine are, uh, at zero for the year.
Looks like you are getting stronger on that exercise every time.
Wait ... you were disappointed with this?
[quote]Bench Press: 6 sets
135x15
185x13
225x10
225x8
225x7
225x8[/quote]
What are your "better" numbers on the bench?
Your workouts are looking great.
Are you getting them from Gethin's website or are you using the All Access here on bb.com?
[QUOTE=bbowsh54;1540813761][b]Bowser's 2017 Push-Up Final Update[/b]
12/26
+72
12/27
+85
12/28
+97
[Adding 254 to previous total.]
[b]2017 Individual Total: 10,809 [/b][/QUOTE]
Hey, buddy! Solid 2017 numbers! This post is 4 years after you started the log, wild!
looks like i killed a 4 yr strong thread. whoopsy.
[color=darkorange][B][size=+1]01/22/2018 - Monday[/size][/B][/color]
[color=darkorange][B][size=+1]Gethin's Eight-Week Hardcore Trainer[/size][/B][/color]
[color=darkorange][B][size=+1]Lift #37 [/size][/B][/color]
[color=darkorange][B][size=+1]Chest & Shoulders Day[/size][/B][/color]
1. Flat Dumbbell Press 3 x 30, 20, 10 Reps
45x30
60x20
100x8
2. Incline Cable Flyes 3 x 10, 15, 20 Reps
30x10
30x20
20x30
3. Decline Dumbbell Press 3 x 30, 20, 10 Reps
45x30
60x20
80x12
4. Cable Crossover Fly 4 x 10, 15, 20, 30 Reps
50x10
50x20
30x30
5. Chest-Supported Front Barbell Raises 3 x 30, 20, 10 Reps
20x30
40x20
60x10
6. Incline Front Dumbbell Raises 3 x 10, 15, 20 Reps
15x10
15x20
10x30
7. Bent-Over Rear Delt Flyes 3 x 30, 20, 10 Reps
10x30
20x20
30x10
8. Chest-Supported Rear Delt Dumbbell Flyes 3 x 10, 15, 20 Reps
25x10
15x20
5x30
9. Standing Dumbbell Lateral Raise 3 x 30, 20, 10 Reps
15x30
20x20
30x10
10. Seated Side Lateral Dumbbell Raises 3 x 10, 15, 20 Reps
15x10
15x15
15x20
11. Pull-Ups: 4 sets
6
5
6
5
---
[color=darkorange][B][size=+1]01/22/2018 - Monday Night[/size][/B][/color]
[color=darkorange][B][size=+1]Cardio[/size][/B][/color]
[color=darkorange][B][size=+1]Basketball[/size][/B][/color]
One Basketball City League Game: 50 minutes
---
[color=darkorange][B][size=+1]01/23/2018 - Tuesday[/size][/B][/color]
[color=darkorange][B][size=+1]Gethin's Eight-Week Hardcore Trainer[/size][/B][/color]
[color=darkorange][B][size=+1]Lift #38 [/size][/B][/color]
[color=darkorange][B][size=+1]Triceps and Biceps Day[/size][/B][/color]
1. Preacher Curls 3 x 30, 20, 10 Reps
30x30
60x19
80x10
2. Triceps Rope Pressdown 3 x 10, 15, 20 Reps
80x10
80x15
60x20
3. Reverse-Grip Cable Triceps Extensions 3 x 30, 20, 10 Reps
70x30
100x20
130x10
4. Reverse-Grip Cable Biceps Curl 3 x 20, 25, 30 Reps
60x20
50x25
30x30
5. Barbell Drag Curl 3 x 30, 20, 10 Reps
40x30
60x20
70x8
6. Close-Grip Bench Press 3 x 20, 25, 30 Reps
100x20
80x25
70x30
7. Incline Overhead Dumbbell Extensions 3 x 30, 20, 10 Reps
40x25
40x20
55x10
8. Barbell Spider Curls 3 x 20, 25, 30 Reps
30x20
30x25
20x30
9. Pull-Ups: 4 sets
6
5
5
4
10. Decline Cross-Body Sit-Ups: 2 sets
16
18
---
[color=darkorange][B][size=+1]01/24/2018 - Wednesday[/size][/B][/color]
[color=darkorange][B][size=+1]Cardio[/size][/B][/color]
[color=darkorange][B][size=+1]Basketball[/size][/B][/color]
Five Games of Full-Court Basketball to 15: 50 minutes
Pull-Ups: 5 sets
7
6
6
6
5
Bosu Ball Crunches: 4 sets
11
9
7
7
---
[color=darkorange][B][size=+1]01/25/2018 - Thursday[/size][/B][/color]
[color=darkorange][B][size=+1]Gethin's Eight-Week Hardcore Trainer[/size][/B][/color]
[color=darkorange][B][size=+1]Lift #40 [/size][/B][/color]
[color=darkorange][B][size=+1]Upper Back & Calves Day[/size][/B][/color]
1. Bent-Arm Barbell Pullover 3 x 30, 20, 10 Reps
40x30
60x20
80x10
2. Straight-Arm Dumbbell Pullover 3 x 20, 25, 30 Reps
50x20
50x25
35x30
3. Straight-Arm Pulldown 3 x 30, 20, 10 Reps
50x30
80x20
110x10
4. Lat Pulldown 3 x 20, 25, 30 Reps
140x20
120x25
100x30
5. Standing Dumbbell Shrugs 6 x 30, 20, 10, 20, 25, 30 Reps
45x30
60x20
105x10
60x20
50x25
50x30
6. Seated Calf Raise 3 x 30, 20, 10 Reps
55x30
80x20
115x10
7. Standing Barbell Calf Raises 3 x 20, 25, 30 Reps
80x20
80x25
70x30
8. Pull-Ups: 2 sets
5
5
---
[color=darkorange][B][size=+1]01/25/2018 - Thursday Night[/size][/B][/color]
[color=darkorange][B][size=+1]Cardio[/size][/B][/color]
[color=darkorange][B][size=+1]Volleyball[/size][/B][/color]
One Indoor Volleyball League Match: 50 minutes
---
[color=darkorange][B][size=+1]01/26/2018 - Friday[/size][/B][/color]
[color=darkorange][B][size=+1]Cardio[/size][/B][/color]
[color=darkorange][B][size=+1]Basketball[/size][/B][/color]
Five Games of Full-Court Basketball to 15: 65 minutes
---
[b][u]Supplements[/b][/u]
--[i]Upon Waking[/i]--
[b]Fish Oil[/b] - 1 capsule of Welby Fish Oil
[b]Multivitamin[/b] - 2 gummies of Welby MultiVite
[b]Green MCT Oil Shake[/b] - Blended shake containing avocado, kale, spinach, ginger root, greek yogurt, & MCT oil
--[i]Pre-Workout[/i]--
[b]Pre-Kaged[/b] - 1 scoop of Kaged Muscle Pre-Kaged
--[i]Post-Workout[/i]--
[b]Protein[/b] - 1 scoop of Kaged Muscle Re-Kaged
--[i]Before Bed[/i]--
[b]Sleep Support[/b] - 4 capsules of RSP Nutrition Z-Elite
---
[b][u]Workout Notes[/b][/u]
Greetings, everyone!
Sorry that I have to post a single summary of my entire week from last week. Been swamped at work!
Busy is good. :)
Been grinding. Loving the second time through on this program.
I had a bit of a headache during Thursday's lift, but powered through. My calves we very sore form the standing barbell raises that I did from a platform.
One more regular season basketball game tonight before the year-end tournament!
Have a strong week, all!
---
[QUOTE=NoCarbsNoSugar;1541231431]Hi Bow,
Your pull-up numbers are getting bigger.
Mine are, uh, at zero for the year.
Looks like you are getting stronger on that exercise every time.
Wait ... you were disappointed with this?
What are your "better" numbers on the bench?
Your workouts are looking great.
Are you getting them from Gethin's website or are you using the All Access here on bb.com?[/QUOTE]
Hey Flo! Thanks for dropping in! :)
I am getting the workout's from Gethin's Website. :) I don't feel I'll ever need to pay for workout plans, as there are SO MANY free programs available online.
[url]https://www.kagedmuscle.com/blogs/8-week-hardcore-trainer/day-44-hct[/url]
Here is one of my bench press session from the end of October:
Bench Press: 7 sets
135x14
185x12
225x13
245x9
245x7
245x7
245x6
However, I had a spotter, and it was early in the week. I wasn't very sore that day. :)
Hope all is well, buddy! I'll be stopping by your log shortly.
[QUOTE=OfficerJimLahey;1541255661]Hey, buddy! Solid 2017 numbers! This post is 4 years after you started the log, wild![/QUOTE]
What is up, Officer Jim?!? Great to hear from you!
[QUOTE=OfficerJimLahey;1542041871]looks like i killed a 4 yr strong thread. whoopsy.[/QUOTE]
Hahaha... No one can kill this log, my good sir. :)
[color=TEAL][B][size=+1]Bowser's 2018 Pull-Up Log[/size][/B][/color]
01/03
+7
01/04
13
01/08
+7
01/09
+8
01/10
+16
01/11
+12
01/12
+15
01/15
+28
01/16
+27
01/17
+28
01/18
+40
01/19
+14
01/22
+15
01/23
+20
01/24
+30
01/25
+10
[Adding 290 to previous total.]
[color=teal][B][size=+1]2018 Individual Total: 290 [/size][/B][/color]
Hey B!!!
Hi Bow,
Awesome Bench numbers, if ya ask me!
This skinny boy is still struggling to hit 200lbs. So far I’ve done a 195lbsX4ish :D but I am staying with lower numbers so I can get more reps/sets in.
Gethin’s programs look awesome.
I knew they were free on his website.
I was just wondering if you got All Access here.
Always great to read your log.
Awesome work on the pullups!
[QUOTE=bbowsh54;1542173801]
What is up, Officer Jim?!? Great to hear from you!
Hahaha... No one can kill this log, my good sir. :)[/QUOTE]
I know this log will go on for quite a while! I finally put a rack in my basement and am working on adding some more equipment slowly. Less variety but no longer feeling frustrated by the local gyms and standard issues...curls in the squat racks, people sitting on machines on their phone, etc.
So, since it's been 4 years since the log started how much have your goals/expectations change since the start?
Great pull up workout, awesome!
Happy Saturday, may your weekend be filled with good things!
Awesome progress on those pull ups!
[color=darkorange][B][size=+1]01/29/2018 - Monday[/size][/B][/color]
[color=darkorange][B][size=+1]Gethin's Eight-Week Hardcore Trainer[/size][/B][/color]
[color=darkorange][B][size=+1]Lift #44[/size][/B][/color]
[color=darkorange][B][size=+1]Chest & Shoulders Day[/size][/B][/color]
1a. Incline Dumbbell Fly 20, 15, 10, 10, 15, 20 Reps
25x20
35x15
50x10
50x10
40x15
30x20
1b. Decline Dumbbell Press 20, 15, 10, 10, 15, 20 Reps
45x20
60x15
75x10
75x10
60x15
45x20
2a. Machine Seated Chest Press 20, 15, 10, 10, 15, 20 Reps
90x20
90x15
110x10
130x10
90x15
70x20
2b. Pec Deck Fly 20, 15, 10, 10, 15, 20 Reps
70x20
90x15
110x10
130x10
90x15
70x20
3a. Barbell Upright Row 20, 15, 10, 10, 15, 20 Reps
40x20
60x15
80x10
80x10
60x15
30x20
3b. Front Dumbbell Raises 20, 15, 10, 10, 15, 20 Reps
30x20
40x15
50x10
50x10
40x15
30x20
4a. Barbell Behind-the-Neck Press 20, 15, 10 Reps
30x20
60x14
70x8
4b. Seated Side Lateral Raise 20, 15, 10 Reps
15x20
20x15
25x10
5. Pull-Ups: 6 sets
6
6
5
5
5
5
---
[color=darkorange][B][size=+1]01/29/2018 - Monday Night[/size][/B][/color]
[color=darkorange][B][size=+1]Cardio[/size][/B][/color]
[color=darkorange][B][size=+1]Basketball[/size][/B][/color]
One Basketball City League Game: 50 minutes
---
[color=darkorange][B][size=+1]01/30/2018 - Tuesday[/size][/B][/color]
[color=darkorange][B][size=+1]Gethin's Eight-Week Hardcore Trainer[/size][/B][/color]
[color=darkorange][B][size=+1]Lift #45[/size][/B][/color]
[color=darkorange][B][size=+1]Triceps, Abs, and Biceps Day[/size][/B][/color]
1a. Cable Triceps Pushdown 20, 15, 10, 10, 15, 20 Reps
70x20
100x15
130x10
140x10
110x15
80x20
1b. Cable Biceps Curl 20, 15, 10, 10, 15, 20 Reps
60x20
80x14
90x10
90x10
70x14
40x20
2a. Machine Triceps Extension 20, 15, 10, 10, 15, 20 Reps
30x20
50x15
90x10
90x10
50x15
30x20
2b. Machine Preacher Curl 20, 15, 10, 10, 15, 20 Reps
50x20
70x15
90x12
110x10
90x14
50x20
3a. Standing Barbell Curl 20, 15, 10, 10, 15 Reps
40x20
40x15
60x10
60x10
40x15
3b. Machine Dip 20, 15, 10, 10, 15, 20 Reps
50x20
70x15
110x10
110x10
70x15
50x20
4. Cross-Body Sit-Ups: 5 sets
22
22
22
24
24
5. Pull-Ups: 5 sets
6
5
5
5
4
---
[color=darkorange][B][size=+1]01/31/2018 - Wednesday[/size][/B][/color]
[color=darkorange][B][size=+1]Cardio[/size][/B][/color]
[color=darkorange][B][size=+1]Basketball[/size][/B][/color]
Five Games of Full-Court Basketball to 15: 60 minutes
Pull-Ups: 3 sets
8
6
6
---
[color=darkorange][B][size=+1]02/01/2018 - Thursday[/size][/B][/color]
[color=darkorange][B][size=+1]Gethin's Eight-Week Hardcore Trainer[/size][/B][/color]
[color=darkorange][B][size=+1]Lift #47 [/size][/B][/color]
[color=darkorange][B][size=+1]Upper Back & Calves Day[/size][/B][/color]
1a. Lat Pulldown 20, 15, 10, 10 Reps
150x20
170x15
180x10
180x10
1b. Seated Plate Machine Row 20, 15, 10, 10, 15, 20 Reps
180x20
230x15
280x10
280x10
230x15
180x18
2a. Bent-Over Barbell Row 20, 15, 10, 10, 15, 20 Reps
65x20
95x15
115x10
115x10
95x15
95x18
2b. Behind-the-Neck Pulldown 20, 15, 10, 10, 15, 20 Reps
110x20
120x15
130x10
100x10
100x15
100x20
3. Seated Calf Raise 3 x 20, 15, 10 Reps
55x20
90x15
115x10
4. Barbell Standing Calf Raises 3 x 10, 15, 20 Reps
90x12
90x15
80x20
5. Pull-Ups: 5 Sets
5
6
5
5
5
---
[color=darkorange][B][size=+1]02/01/2018 - Thursday Night[/size][/B][/color]
[color=darkorange][B][size=+1]Cardio[/size][/B][/color]
[color=darkorange][B][size=+1]Volleyball[/size][/B][/color]
One Indoor Volleyball League Match: 50 minutes
---
[color=darkorange][B][size=+1]02/02/2018 - Friday[/size][/B][/color]
[color=darkorange][B][size=+1]Cardio[/size][/B][/color]
[color=darkorange][B][size=+1]Basketball[/size][/B][/color]
Five Games of Full-Court Basketball to 15: 70 minutes
Pull-Ups: 4 sets
7
7
6
6
---
[b][u]Supplements[/b][/u]
--[i]Upon Waking[/i]--
[b]Fish Oil[/b] - 1 capsule of Welby Fish Oil
[b]Multivitamin[/b] - 2 gummies of Welby MultiVite
[b]Green MCT Oil Shake[/b] - Blended shake containing avocado, kale, spinach, ginger root, greek yogurt, & MCT oil
--[i]Pre-Workout[/i]--
[b]Pre-Kaged[/b] - 1 scoop of Kaged Muscle Pre-Kaged
--[i]Post-Workout[/i]--
[b]Protein[/b] - 1 scoop of Kaged Muscle Re-Kaged
--[i]Before Bed[/i]--
[b]Sleep Support[/b] - 3 capsules of SNAC Nutrition ZMA
---
[b][u]Workout Notes[/b][/u]
Greetings, all! Another solid week is in the book
I got a solid amount of basketball in last week.
Our team is the #3 seed in the year-end tournament. We get a bye this week (tonight.)
Our first tourney game will be next Monday.
Pull-ups are coming along a little better.
I will be out of town on Thursday and Friday this week.
Aiming to lose five pounds this February, going to be tough after that Super Bowl Party cheat-fest. :/
Have a wonderful week, everyone!
---
[QUOTE=anandagirl;1542202091]Hey B!!![/QUOTE]
Hey, anandagirl! Thanks for stopping by!
[QUOTE=NoCarbsNoSugar;1542248681]Hi Bow,
Awesome Bench numbers, if ya ask me!
This skinny boy is still struggling to hit 200lbs. So far I’ve done a 195lbsX4ish :D but I am staying with lower numbers so I can get more reps/sets in.
Gethin’s programs look awesome.
I knew they were free on his website.
I was just wondering if you got All Access here.
Always great to read your log.
Awesome work on the pullups![/QUOTE]
Thank you, Flo!! Nope, I probably won't purchase all access, haha. :P How about you? Following a specific program these days? Hope you're loving your new splits!.
[QUOTE=OfficerJimLahey;1542445671]I know this log will go on for quite a while! I finally put a rack in my basement and am working on adding some more equipment slowly. Less variety but no longer feeling frustrated by the local gyms and standard issues...curls in the squat racks, people sitting on machines on their phone, etc.
So, since it's been 4 years since the log started how much have your goals/expectations change since the start?[/QUOTE]
Hey, Officer Jim!! Having a bit of a home gym in the basement sounds awesome! Very convenient!
My goals are likely more realistic these days. My expetations are hopefully a little more knowledgeable.
I battle "yo-yo'ing" with my diet and weight throughout the year. However, I generally hit a new "low" in terms of weight each year.
I'm attempting to set a new goal outside of my comfort zone each year. This year, it's pull-ups. I hope it keeps me motivated to keep the weight off, and turn a weakness into a strength.
Hope all is well, sir!
[QUOTE=whatevergirl;1542703661]Great pull up workout, awesome!
Happy Saturday, may your weekend be filled with good things![/QUOTE]
Thank you so much, WEG!! Thanks for dropping by. :)
[QUOTE=pastorpritch;1542706341]Awesome progress on those pull ups![/QUOTE]
Thanks a lot, Pastor Pritch!!
[QUOTE=bbowsh54;1542913081]Thank you, Flo!! Nope, I probably won't purchase all access, haha. :P How about you? Following a specific program these days? Hope you're loving your new splits!.[/QUOTE]
Not thinking about purchasing All Access, either.
Doing just fine with my current routine.
Doing Chest > Back > Legs/Abs > Shoulders > Arms, and liking it a lot.
Excellent week that you put in Bow! Best of luck in the tournament!
Strong work this week man, and nice volume
Good luck with the basketball fun, and I'm sure with all that playing you'll have no problem getting that 5lbs off
Good luck in your tournament!
[color=darkorange][B][size=+1]02/05/2018 - Monday[/size][/B][/color]
[color=darkorange][B][size=+1]Gethin's Eight-Week Hardcore Trainer[/size][/B][/color]
[color=darkorange][B][size=+1]Lift #51[/size][/B][/color]
[color=darkorange][B][size=+1]Chest & Shoulders Day[/size][/B][/color]
1. Incline Dumbbell Fly & Press Combo 5 x 30, 25, 20, 15, 10 Reps
30x30
30x25
35x20
40x15
50x10
2. Decline Dumbbell Fly & Press Combo 5 x 10, 15, 20, 25, 30 Reps
50x10
50x15
40x20
35x25
30x30
3. Front Dumbbell Raise & Press Combo 5 x 30, 25, 20, 15, 10 Reps
10x30
10x25
10x20
15x15
25x10
4. Chest-Supported Rear Delt Raises 5 x 10, 15, 20, 25, 30 Reps
25x10
25x15
20x20
15x25
10x30
5. Pull-Ups: 10 sets
6
6
6
5
5
4
4
4
4
4
---
[color=darkorange][B][size=+1]02/06/2018 - Tuesday[/size][/B][/color]
[color=darkorange][B][size=+1]Gethin's Eight-Week Hardcore Trainer[/size][/B][/color]
[color=darkorange][B][size=+1]Lift #52[/size][/B][/color]
[color=darkorange][B][size=+1]Triceps, Abs, and Biceps Day[/size][/B][/color]
1. Seated Incline Rope Triceps Pushdown 5 x 30, 25, 20, 15, 10 Reps
50x30
50x25
60x20
70x15
80x10
2. Decline Barbell Triceps Skullcrusher 5 x 10, 15, 20, 25, 30 Reps
70x10
60x15
40x20
40x25
40x30
3. High-Pulley Cable Curls 5 x 30, 25, 20, 15, 10 Reps
50x30
60x25
70x20
90x15
110x10
4. Seated Dumbbell Curls 5 x 10, 15, 20, 25, 30 Reps
35x10
30x15
20x20
15x25
15x30
5. Decline Cross-Body Sit-Ups: 4 sets
20
20
20
20
6. Bosu Ball Crunches: 3 sets
12
12
10
7. Pull-Ups: 6 sets
6
6
6
5
5
4
---
[color=darkorange][B][size=+1]02/07/2018 - Wednesday[/size][/B][/color]
[color=darkorange][B][size=+1]Cardio[/size][/B][/color]
[color=darkorange][B][size=+1]Basketball[/size][/B][/color]
Five Games of Full-Court Basketball to 15: 60 minutes
Pull-Ups: 4 sets
6
6
5
6
---
[b][u]Supplements[/b][/u]
--[i]Upon Waking[/i]--
[b]Fish Oil[/b] - 1 capsule of Welby Fish Oil
[b]Green MCT Oil Shake[/b] - Blended shake containing avocado, kale, spinach, ginger root, greek yogurt, & MCT oil
--[i]Pre-Workout[/i]--
[b]Pre-Workout[/b] - 1 scoop of APS Nutrition Mesomorph
--[i]Post-Workout[/i]--
[b]Protein[/b] - 1 scoop of Kaged Muscle Re-Kaged
--[i]Before Bed[/i]--
[b]Sleep Support[/b] - 3 capsules of SNAC Nutrition ZMA
---
[b][u]Workout Notes[/b][/u]
Greetings, everyone! Had some solid lifts to start the week.
I'm heading out of town tomorrow morning. Not sure if my hotel has a gym.
I will update next chance I get.
Happy Training, all. Have a strong week!
---
[QUOTE=NoCarbsNoSugar;1542951061]Not thinking about purchasing All Access, either.
Doing just fine with my current routine.
Doing Chest > Back > Legs/Abs > Shoulders > Arms, and liking it a lot.[/QUOTE]
Hey Flo!! Love those splits! Happy Training, man!
[QUOTE=JohnButz;1542970151]Excellent week that you put in Bow! Best of luck in the tournament![/QUOTE]
Thank you, John! Happy Training, thanks for dropping by, sir!
[QUOTE=pastorpritch;1542976011]Strong work this week man, and nice volume
Good luck with the basketball fun, and I'm sure with all that playing you'll have no problem getting that 5lbs off[/QUOTE]
Thank you very much, Pastor Pritch! Going to have to practice some willpower on vacation!
[QUOTE=Partyrocking;1542976301]Good luck in your tournament![/QUOTE]
Thank you so much, Partyrocking! Thanks for dropping in..! :)
Still killing it!
Man I get so behind on updates in this place... Other than training what is new? Looks like you are still playing a lot of basketball. That is awesome!
[color=darkorange][B][size=+1]02/12/2018 - Monday[/size][/B][/color]
[color=darkorange][B][size=+1]Gethin's Eight-Week Hardcore Trainer[/size][/B][/color]
[color=darkorange][B][size=+1]Lift #2[/size][/B][/color]
[color=darkorange][B][size=+1]Chest & Shoulders Day[/size][/B][/color]
1. Dumbbell Chest Press (Double Dropset) 3x10/10/10
Warm-Up 50x17
80x10 / 60x10 / 35x10
80x10 / 60x10 / 35x10
80x10 / 60x10 / 35x10
2a. Incline Cable Fly 3x12 Reps
20x12
25x12
30x12
2b. Dumbbell Floor Press 3x12 Reps
55x12
55x12
55x12
3a. Decline Dumbbell Fly 3x12 Reps
35x12
40x12
45x12
3b. Pushups 3xFailure
15
13
12
4a. Alternating Barbell Military Press 3x12 Reps
80x12
80x12
80x12
4b. Upright Cable Rows 3x12 Reps
110x12
130x12
130x12
5a. Cable Side Raise 3x12 Reps
20x12
20x12
20x12
5b. Cable Front Raise 3x12 Reps
20x12
20x12
20x12
6a. Bent-Over Cable Rear Delt Raise 3x10 Reps
20x10
30x10
30x10
6b. Standing Rope Face-Pulls 3x10 Reps
110x10
120x10
130x10
Pull-Ups: 3 sets
5
5
6
---
[color=darkorange][B][size=+1]02/12/2018 - Monday Night[/size][/B][/color]
[color=darkorange][B][size=+1]Cardio[/size][/B][/color]
[color=darkorange][B][size=+1]Basketball[/size][/B][/color]
One Basketball City League Game: 50 minutes
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[color=darkorange][B][size=+1]02/13/2018 - Tuesday[/size][/B][/color]
[color=darkorange][B][size=+1]Gethin's Eight-Week Hardcore Trainer[/size][/B][/color]
[color=darkorange][B][size=+1]Lift #5[/size][/B][/color]
[color=darkorange][B][size=+1]Upper Back & Calves Day[/size][/B][/color]
1. Lat Pulldown 3 Sets x 10 Reps
(Warm-Up) 140x17
180x10
200x10
200x10
2a. Pull-Ups 3xFailure
7
6
6
2b. Rope Lat Pulldowns 3x10 Reps
180x10
200x10
200x10
3. Single-Arm Dumbbell Row 3x10 Reps
60x10
70x10
80x10
4a. Dumbbell Pullovers 3x15 Reps
60x15
60x15
60x15
4b. Standing Dumbbell Shrugs 3x15 Reps
(Warm-Up) 60x17
105x15
110x15
110x15
5. Seated Calf Raise 5 Sets x 20 Reps
90x20
90x20
100x20
110x20
120x18
6. Additional Pull-Ups: 2 sets
5
5
---
[color=darkorange][B][size=+1]02/14/2018 - Wednesday[/size][/B][/color]
[color=darkorange][B][size=+1]Cardio[/size][/B][/color]
[color=darkorange][B][size=+1]Basketball[/size][/B][/color]
Five Games of Full-Court Basketball to 15: 65 minutes
Pull-Ups: 5 sets
7
6
6
6
5
---
[color=darkorange][B][size=+1]02/15/2018 - Thursday[/size][/B][/color]
[color=darkorange][B][size=+1]Gethin's Eight-Week Hardcore Trainer[/size][/B][/color]
[color=darkorange][B][size=+1]Lift #3[/size][/B][/color]
[color=darkorange][B][size=+1]Triceps and Biceps Day[/size][/B][/color]
1a. Reverse-Grip Cable Tricep Pushdown 3x12 Reps
80x14
100x12
130x12
1b. Cable Overhead Tricep Extension 3x12 Reps
70x13
100x12
110x11
2a. Overhead Rope Extensions 3x10 Reps
80x12
100x11
100x11
2b. Single-Arm Rope Kickbacks 3x10 Reps
40x10
40x10
40x10
3. Close-Grip Pushups 3xFailure
15
15
15
4a. EZ-Bar Spider Curls 3x10 Reps
65x12
65x12
65x12
4b. Standing EZ-Bar Curls (narrow grip) 3x10 Reps
65x10
65x10
65x10
5a. Reverse-Grip Dumbbell Curls 3x10 Reps
25x10
30x10
30x10
5b. Hammer Curls 3x10 Reps
35x10
35x10
40x10
6a. Lying Cable Curls 3x10 Reps
80x10
80x12
80x12
6b. Standing Cable Curls 3x10 Reps
80x10
80x10
80x10
7. Pull-Ups: 4 sets
5
5
5
5
---
[color=darkorange][B][size=+1]02/15/2018 - Thursday Night[/size][/B][/color]
[color=darkorange][B][size=+1]Cardio[/size][/B][/color]
[color=darkorange][B][size=+1]Volleyball[/size][/B][/color]
Two Indoor Volleyball League Matches: 105 minutes
---
[color=darkorange][B][size=+1]02/16/2018 - Friday[/size][/B][/color]
[color=darkorange][B][size=+1]Cardio[/size][/B][/color]
[color=darkorange][B][size=+1]Basketball[/size][/B][/color]
Five Games of Full-Court Basketball to 15: 60 minutes
Pull-Ups: 4 sets
8
7
6
6
---
[b][u]Supplements[/b][/u]
--[i]Upon Waking[/i]--
[b]Fish Oil[/b] - 1 capsule of Welby Fish Oil
[b]Green Shake[/b] - Blended shake containing kale, spinach, ginger root, greek yogurt, & MCT oil
--[i]Pre-Workout[/i]--
[b]Pre-Workout[/b] - 1 scoop of APS Nutrition Mesomorph
--[i]Post-Workout[/i]--
[b]Protein[/b] - 1 scoop of Kaged Muscle Re-Kaged
--[i]Before Bed[/i]--
[b]Sleep Support[/b] - 3 capsules of SNAC Nutrition ZMA
---
[b][u]Workout Notes[/b][/u]
One more week of February 2018 is in the books. Had a pretty successful week, last week.
Pull-ups are coming along slowly. Made my chest and traps nice and sore last week. (Those two muscle groups stuck out.)
We knocked off the #1 seed in volleyball last week, so we are still alive. We play this week, and it will be the last week of the season no matter what.
One match away from the championship.
I had another terrible "cheat weekend." I need to keep my diet very clean this week. Did some nice meal prep yesterday!
Have a wonderful week, everyone!!
---
[QUOTE=anandagirl;1543146581]Still killing it![/QUOTE]
Thank you very much, Anandagirl!
[QUOTE=jwtiger69;1543590841]Man I get so behind on updates in this place... Other than training what is new? Looks like you are still playing a lot of basketball. That is awesome![/QUOTE]
Hey Justin! Love me some basketball. :) Actually, just ordered some new Bball shoes this weekend. Old pair was digging into the inner-back area by my heal on the left leg, by my Achilles tendon. You follow the NBA at all? Exciting season! Take care, sir!
[color=TEAL][B][size=+1]Bowser's 2018 Pull-Up Log[/size][/B][/color]
01/29
+32
01/30
+25
01/31
+20
02/01
+26
02/02
+26
02/05
+48
02/06
+32
02/07
+23
02/12
+16
02/13
+29
02/14
+30
02/15
+20
02/16
+27
[Adding 354 to previous total.]
[color=teal][B][size=+1]2018 Individual Total: 644[/size][/B][/color]