**customshopkv1 workout journal**

[customshopkv1]

So here it goes....

Turned 40 this year, it's been 3 years and 8 months since my 4th major back surgery. Decided in March of this year to go back to the gym, taking it slow. There was some pain in the beginning but I have been pain free for the last few months.

5' 10" @ 171 lbs.

I build custom bucket/utility/digger/crane trucks for a living and am working 5 x 10.5 hours Monday thru Friday. Plus work is 75 miles one way. So I'm out the door at 3:40am and back home by about 5:30pm.

Today's session was chest @ 7:00am, 12 hours of sleep last night. Felt alive!!

Flat Bench
15 push-ups for warmup
12 x 135
10 x 145
8 x 155
9 x 165

Incline Bench
12 x 115
10 x 125
8 x 135
8 x 145 (PR)

Decline Dumbbell (combined weight of DB)
12 x 80
10 x 90
10 x 100 (PR)
8 x 110 (PR)

Dumbbell Flys (combined weight of DB)
12 x 40
10 x 50
8 x 60
6 x 70

Cable Crossovers
12 x 80
10 x 90
8 x 100
8 x 110

I just recently dropped the weight on all my exercises to focus on form and avoiding lockouts on my compound movements.

Any comments or recommendations are welcome.

[customshopkv1]

Sunday was a rest day, back at it today. Up at 3:30am and off to work, back home by 5:30pm then to the gym.

Barbell Shrugs
15 x 135 (WU)
12 x 225 (WU)
12 x 315
10 x 325
10 x 335
10 x 345
8 x 355 (PR)

Dumbbell Shoulder Press (combined weight of DBs)
12 x 80
10 x 90
8 x 100
8 x 100

Dumbbell Seated Bent Over Reverse Flys (combined weight of DBs)
15 x 40
15 x 50
12 x 60
10 x 70 (PR)

Dumbbell Seated Middle Back Shrugs (combined weight of DBs)
20 x 120
15 x 130 (PR)
12 x 140 (PR)
12 x 150 (PR)

Barbell Up Right Row
12 x 60
12 x 60
10 x 65
10 x 65

Barbell Front Raise
12 x 40
10 x 45
8 x 50
6 x 55

Superset
Weighted Plate Shrugs (2 x 45s)
70 x 90
50 x 90
50 x 90
50 x 90

Dumbbell Lateral Raise (combined weight of DBs)
12 x 30
10 x 40
8 x 40
6 x 50 (PR)

[customshopkv1]

Yesterday was tricep and bicep superset day

Superset
Barbell Curls
12 x 65
10 x 70
8 x 75
8 x 80

Skull Crushers
12 x 65
10 x 70
10 x 75
8 x 80

Superset
DB Alternate Curl (combined weight of DBs)
12 x 60
12 x 60
7 x 80 (PR)
8 x 80 (PR)

Dips
20 x BW (PR)
15 x BW
10 x BW
13 x BW

Superset
Concentration Curls (combined weight of DBs)
12 x 60
10 x 60
10 x 60
6 x 60 (Negatives)

V-Bar Tricep Pushdown
12 x 125
10 x 130
8 x 135
20 x 100 --> 17 x 70 --> 40 x 40
25 x 70 --> 40 x 40

[customshopkv1]

Yesterday was back day

Pull-ups (work in progress)
3 x BW
4 x BW
5 x BW
3 x BW

Barbell Bent Over Two Arm Row
12 x 115
10 x 125
10 x 135
8 x 145

Dumbbell Straight Arm Pullover
12 x 55
10 x 60
10 x 65
10 x 70

Chin-ups
6 x BW
6 x BW
5 x BW
4 x BW

Barbell Wide Grip Bent Over Row
12 x 145
10 x 155
8 x 165
6 x 175

Cable Seated Row
12 x 205
10 x 215
10 x 225
10 x 235

[customshopkv1]

Back at it again for chest today

Flat Bench
15 push-ups for warmup
12 x 135
10 x 155
8 x 165
6 x 175

Incline Bench
12 x 135
10 x 145
7 x 150 (PR)
8 x 155 (PR)

Decline Dumbbell (combined weight of DB)
12 x 90
10 x 100
8 x 110 (PR)
6 x 120 (PR)

Dumbbell Flys (combined weight of DB)
12 x 40
10 x 50
8 x 60
6 x 70

Cable Crossovers
12 x 80
10 x 90
8 x 100
10 x 110

[necrologic]

Keep at it! I hear ya on the back injury! Mine wasn't severe like yours to where I needed surgery. Just keep focused on form more than anything else. I'm always researching my squat form here.

[customshopkv1]

Thanks necrologic, I appreciate the comments!!

Back at it last night

Barbell Shrugs
15 x 135 (WU)
12 x 225 (WU)
12 x 315
10 x 325
10 x 335
10 x 345
10 x 355 (PR)

Dumbbell Shoulder Press (combined weight of DBs)
12 x 80
10 x 90
10 x 100 (PR)
8 x 100

Dumbbell Seated Bent Over Reverse Flys (combined weight of DBs)
15 x 50
12 x 60
10 x 70
8 x 80 (PR)

Dumbbell Seated Middle Back Shrugs (combined weight of DBs)
20 x 120
15 x 130
12 x 140
12 x 150

Barbell Up Right Row
12 x 60
12 x 60
10 x 65
10 x 65

Barbell Front Raise
12 x 40
10 x 45
8 x 50
7 x 55 (PR)

Superset
Weighted Plate Shrugs (2 x 45s)
75 x 90
50 x 90
50 x 90
50 x 90

Dumbbell Lateral Raise (combined weight of DBs)
12 x 30
10 x 40
8 x 40
6 x 50

[ScivationLead]

In on very detailed log!

[NEBinAK]

In!

[IlliniTrack800m]

sup brah

[customshopkv1]

Sup my friends. Back day after a turkey break. My gym was closed early Wednesday night so skipped bicep/tricep day and the holiday yesterday pushed back day from Thurday night to this morning. Took Peak O2 with my PWO and my Xtend Intra Workout. Killed it IMO. Weighed in at 175 this morning

Pull-ups (work in progress)
6 x BW (PR)
5 x BW
5 x BW
5 x BW

Barbell Bent Over Two Arm Row
12 x 115
10 x 125
10 x 135
10 x 145 (PR)

Dumbbell Straight Arm Pullover
12 x 60
12 x 65 (PR)
12 x 70 (PR)
10 x 75 (PR)

Chin-ups
7 x BW (PR)
7 x BW
5 x BW
4 x BW

Barbell Wide Grip Bent Over Row
12 x 145
10 x 155
8 x 165
8 x 175 (PR)

Cable Seated Row
12 x 215
12 x 225 (PR)
12 x 235 (PR)
12 x 245 (PR)

[customshopkv1]

Saturday chest day

Flat Bench
15 push-ups for warmup
12 x 135
10 x 155
8 x 165
8 x 175

Incline Bench
12 x 135
10 x 145
8 x 150
6 x 155

Decline Dumbbell (combined weight of DB)
12 x 90
10 x 100
10 x 110
6 x 120

Dumbbell Flys (combined weight of DB)
12 x 40
12 x 50
10 x 60
8 x 70

Cable Crossovers
12 x 90
10 x 100
10 x 110
6 x 120 (PR)

[customshopkv1]

Forgot to post Mondays workout. Murdered my traps

Barbell Shrugs
15 x 135 (WU)
15 x 225 (WU)
13 x 315
10 x 325
10 x 335
10 x 345
11 x 355 (PR)

Dumbbell Shoulder Press (combined weight of DBs)
12 x 80
10 x 90
10 x 100
9 x 100

Dumbbell Seated Bent Over Reverse Flys (combined weight of DBs)
15 x 50
12 x 60
10 x 70
9 x 80 (PR)

Dumbbell Seated Middle Back Shrugs (combined weight of DBs)
20 x 120
17 x 130
15 x 140
15 x 150

Barbell Up Right Row
12 x 60
12 x 60
12 x 65
12 x 65

Barbell Front Raise
12 x 40
10 x 45
9 x 50
8 x 55 (PR)

Superset
Weighted Plate Shrugs (2 x 45s)
80 x 90
50 x 90
50 x 90
50 x 90

Dumbbell Lateral Raise (combined weight of DBs)
15 x 30
12 x 40
10 x 40
6 x 50

[customshopkv1]

11/30/16

Bicep/Tricep day, had some pain in my right forearm since I started doing barbell curls so I deleted those and scull crushers and added bicep curl machine and tricep extension machine

Superset
DB Alternate Curl (combined weight of DBs)
12 x 70
12 x 70
8 x 80
8 x 80

Dips
20 x BW (PR)
18 x BW
14 x BW
13 x BW

Superset
Concentration Curls (combined weight of DBs)
12 x 60
12 x 60
12 x 60
10 x 60

V-Bar Tricep Pushdown
12 x 125
10 x 130
8 x 135
7 x 140

Bicep Curl Machine
12 x 50
10 x 60
8 x 70
6 x 80

Tricep Extension Machine
20 x 50
15 x 70
12 x 90
6 x 120

[customshopkv1]

Back in the gym for chest day today

Flat Bench
15 push-ups for warmup
12 x 135
10 x 155
8 x 165
8 x 175 (PR)

Incline Bench
12 x 135
10 x 145
8 x 150
8 x 155

Decline Dumbbell (combined weight of DB)
12 x 90
10 x 100
10 x 110
8 x 120 (PR)

Dumbbell Flys (combined weight of DB)
12 x 40
12 x 50
10 x 60
10 x 70

Cable Crossovers
12 x 90
12 x 100
12 x 110
8 x 120 (PR)

[IlliniTrack800m]

dude great workouts. you're putting up good volume and weight man

[NEBinAK]

How are you liking the peak so far?

[customshopkv1]

How are you liking the peak so far?

Love it, to be honest there has only been two products that I felt a noticeable difference when I started using them.

Xtend and Peak O2

[NEBinAK]

Love it, to be honest there has only been two products that I felt a noticeable difference when I started using them.

Xtend and Peak O2

Hell yeah that's what we like to hear

[customshopkv1]

Shuffling my days around a bit due to busy work and life schedule. Yesterday was back day

12/4/16

Pull-ups (work in progress)
6 x BW
5 x BW
5 x BW
5 x BW

Barbell Bent Over Two Arm Row
12 x 115
10 x 125
12 x 135
11 x 145 (PR)

Dumbbell Straight Arm Pullover
12 x 65
12 x 70
12 x 75
5 x 80 (PR)

Chin-ups
7 x BW
7 x BW
5 x BW
4 x BW

Barbell Wide Grip Bent Over Row
12 x 145
10 x 155
10 x 165
9 x 175 (PR)

Cable Seated Row
12 x 225
12 x 235
12 x 244
12 x 255 (PR)

[ScivationLead]

Looks like Peak O2 is treating you well!

[customshopkv1]

12/7/16 - Decided to switch to straight sets and focus on for

Superset
DB Alternate Curl (combined weight of DBs)
10 x 60
10 x 60
10 x 60

Dips
12 x BW
12 x BW
12 x BW

Superset
Concentration Curls (combined weight of DBs)
10 x 60
10 x 60
10 x 60

V-Bar Tricep Pushdown
10 x 130
10 x 130
10 x 130

Bicep Curl Machine
10 x 60
10 x 60
10 x 60

Tricep Extension Machine
10 x 100
10 x 100
10 x 100

[customshopkv1]

12/8/16 - Straight sets

Dumbbell Shoulder Press (combined weight of DBs)
12 x 60
10 x 90
10 x 90
10 x 90

Dumbbell Seated Bent Over Reverse Flys (combined weight of DBs)
12 x 50
10 x 60
10 x 60
10 x 60

Dumbbell Seated Middle Back Shrugs (combined weight of DBs)
10 x 160
10 x 160
10 x 160
10 x 160

Barbell Up Right Row
10 x 70
10 x 70
10 x 70
10 x 70

Barbell Front Raise
10 x 45
10 x 45
10 x 45
10 x 45

Barbell Shrugs - Ditched the lifting straps to work on grip strength
10 x 225
10 x 225
10 x 225
10 x 225

Dumbbell Lateral Raise (combined weight of DBs)
10 x 40
10 x 40
10 x 40
10 x 40

[customshopkv1]

Today 12/10/16
Chest day, switch to dumbbell exercises to change things up.

DB Incline Bench Press (combined weight of DB)
15 push-ups for warmup
12 x 90
10 x 120 (PR)
10 x 120
10 x 120

DB Flat Bench Press (combined weight of DB)
10 x 120 (PR)
10 x 110
10 x 110
10 x 110

DB Decline Bench Press (combined weight of DB)
10 x 110
10 x 110
10 x 110
10 x 110

DB Flat Bench Flys (combined weight of DB)
12 x 40
10 x 70
10 x 70
9 x 70

Smith Machine Flat Bench Press - I was fried by the time I got here
9 x 115
10 x 85
10 x 85
11 x 90

[customshopkv1]

Back today

Pull-ups (work in progress)
7 x BW
6 x BW
5 x BW
5 x BW

Barbell Bent Over Two Arm Row
10 x 135
10 x 145
10 x 145
10 x 145

Dumbbell Straight Arm Pullover
10 x 70
10 x 75
10 x 75
10 x 75

Chin-ups
7 x BW
7 x BW
5 x BW
4 x BW

Barbell Wide Grip Bent Over Row
10 x 155
10 x 165
10 x 165
10 x 165

Cable Seated Row
10 x 255
10 x 255
10 x 255
12 x 255

[IlliniTrack800m]

how's your forearm strength? do you ever use grips or are you forearms strong enough for any lifting you do

[customshopkv1]

how's your forearm strength? do you ever use grips or are you forearms strong enough for any lifting you do

I've only ever used straps on barbell shrugs but stopped using them on 12/8. I dropped the weight down to 225 on those with no straps. So I just use barehanded grip for everything now.

[customshopkv1]

12/14/16

Superset
DB Alternate Curl (combined weight of DBs)
11 x 60
11 x 60
11 x 60
11 x 60

Dips
12 x BW
12 x BW
12 x BW
12 x BW

Superset
Concentration Curls (combined weight of DBs)
11 x 60
11 x 60
11 x 60
11 x 60

V-Bar Tricep Pushdown
11 x 130
11 x 130
11 x 130
11 x 130

Bicep Curl Machine
11 x 60
11 x 60
10 x 60
10 x 60

Tricep Extension Machine
11 x 100
11 x 100
11 x 100
8 x 100

[customshopkv1]

Today 12/17/16
Created a chest/back superset day

Superset
DB Incline Bench Press (combined weight of DB)
15 push-ups for warmup
12 x 90
10 x 120
10 x 110
10 x 110
Pull-ups (work in progress)
7 x BW
7 x BW
6 x BW
6 x BW

Superset
DB Flat Bench Press (combined weight of DB)
10 x 110
10 x 110
10 x 110
10 x 110
Barbell Bent Over Two Arm Row
10 x 135
10 x 145
10 x 145
10 x 145

Superset
DB Decline Bench Press (combined weight of DB)
10 x 110
10 x 110
10 x 110
10 x 110
Barbell Wide Grip Bent Over Row
10 x 155
10 x 155
10 x 155
10 x 155

Superset
DB Flat Bench Flys (combined weight of DB)
12 x 40
10 x 70
10 x 70
10 x 70
Chin-ups
6 x BW
6 x BW
5 x BW
5 x BW

Superset
Smith Machine Incline Bench Press
10 x 85
10 x 85
10 x 85
10 x 85
Cable Seated Row
12 x 255
12 x 255
12 x 255
12 x 255

[IlliniTrack800m]

Still enjoying the Peak O2? your workouts look to be pretty good