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  1. #841
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 923
    Rep Power: 1877
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    jtteg_X is offline
    7/30/2017 Sunday

    Chest/Back/Shoulder:
    BB incline bench: warm ups, 185lbx12 (4 sets) + Pull ups: 4x12
    DB flat bench: 65lbx15 (4 sets) + BB row: 90lbx15 (4 sets)
    1-arm hammer row: 4x15/ea + Push-ups: 4x15
    Seated pulley row: 3x20 + Cable curl: 3x20
    Cable fly: 3x20 + Seated dips: 3x20
    Cable front double raise: 3x20
    Cable side raise: 3x20
    Face pulls: 3x20

    2.5 mile cardio (walk/jog/incline)
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  2. #842
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 923
    Rep Power: 1877
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    jtteg_X is offline
    8/1/2017 Tuesday

    Shoulders:
    Military OHP: warm ups, 135lbx10 (3 sets)
    DB side raise: 25lbx15 (3 sets)
    BB front raise: 45lbx20 (3 sets)
    Cable side raise: 3x20
    Cable front hell raise: 3x10/10/10

    1 mile incline walk


    8/3/2017 Thursday

    Tricep/Bicep:
    warm ups: rope pull down: 3x20 + cable curl: 3x20
    CG bench: warm ups, 225lbx12 (3 sets) + BB curl: 45lblbx12 (3 sets)
    Dips: 3x20
    1-arm preacher curl: 30lbx12/ea (3 sets)
    EZ preacher curl: 3x12 (3 sets) + DB oh ext: 35lbx20 (3 sets)
    Uni-cable curl: 3x20 + Push-up: 3x20
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  3. #843
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 923
    Rep Power: 1877
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    jtteg_X is offline
    8/4/2017 Friday

    Legs/Abs:
    Squat: warm ups, +belt: 315lbx8 (3 sets)
    Downsets: 135lbx15 (3 sets) + chair leg raise: 3x20

    Felt nauseous and wanted to throw up. left gym early

    morning weight: 196lb
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  4. #844
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 923
    Rep Power: 1877
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    jtteg_X is offline
    8/6/2017 Sunday

    Chest/Tri/Abs:
    BB flat bench: warm ups, 225lbx10, 250lbx8 (3 sets)
    CG bench: 205lbx12 (3 sets)
    DB low incline bench: 70lbx15 (3 sets)
    EZ skullcrusher: 3x15
    DB fly: 25lbx20 (3 sets)
    Rope OH ext: 3x20
    1-arm seated chest press: 3x20/ea
    Cable front raise: 3x20
    Cable side raise: 3x20

    Hang leg raise: 3x20
    Hang scissor plank: 3x30 strides
    Standing AB rope pulldown: 3x20
    V-ups: 3x20

    1 mile jog
    1 mile incline walk


    morning weight: 198lb after cheat DAY on Saturday
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  5. #845
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 923
    Rep Power: 1877
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    jtteg_X is offline
    8/7/2017 Monday

    Back/Bicep:
    Pull ups: 2x8, +44lb KB: 3x8
    BB pendlay row: 185lbx12 (3 sets)
    1-arm DB row: 70lbx12/ea
    BB curl: 95lbx8 (3 sets)
    Cable curl: 3x15
    Lat pull down: 3x15
    Lat pull over: 3x15


    morning weight: 194lb (low carb the day before)
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  6. #846
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 923
    Rep Power: 1877
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    jtteg_X is offline
    8/10/2017 Thursday

    Shoulders:
    Rear delt raise: 30lbx12 (3 sets)
    Side delt raise: 30lbx12 (3 sets)
    BB front raise: 45lbx12 (3 sets)
    Standing arnold OHP: 35lbx12 (3 sets) + DB shrugs: 60lbx20 (3 sets)
    Cable side raise: 3x15
    Cable front raise: 3x15

    1/2mi walk
    1/2mi jog
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  7. #847
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 923
    Rep Power: 1877
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    8/12/2017 Saturday

    Legs/Abs:
    Squat: warm ups, +belt: 315lbx10 (3 sets)
    Hack squat: 3x15
    Leg ext: 3x20
    DB SLDL: 60lbx12 (3 sets)
    Hang leg raise: 5x10
    Calf raise: 3x20

    10min HIIT
    10min incline walk
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  8. #848
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 923
    Rep Power: 1877
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    jtteg_X is offline
    8/13/2017 Sunday

    Chest/Back:
    BB flat bench: warm ups, 225lbx12 (4 sets)
    DB low incline bench: 80lbx12, 85lbx12 (3 sets)
    DB fly: 22lbx20 (3 sets)
    Smith 21's: 155lbx7/7/7 (3 sets)

    Pull ups: 3x15
    1-arm DB row: 70lbx15/ea (3 sets)
    T-bar row: 95lbx15 (3 sets)
    CSR: 3x20

    30min incline walk
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  9. #849
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 923
    Rep Power: 1877
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    jtteg_X is offline
    8/15/2017 Tuesday

    Shoulders/Abs:
    Standing DB OHP: warm ups, 45lbx15 (4 sets)
    Laying DB rear delt raise: 20lbx15 (4 sets)
    DB side raise: 25lbx15 (4 sets)
    EZ upright row: 65lbx15 (4 sets) + DB shrug: 70lbx20 (4 sets)
    DB front hell raise: 15lbx10/10/10 (4 sets)

    Hang leg raise: 3x15
    Hang scissor plank: 3x20/strides
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  10. #850
    Registered User jtteg_X's Avatar
    Join Date: Oct 2005
    Location: California, United States
    Age: 31
    Posts: 923
    Rep Power: 1877
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    jtteg_X is offline
    8/17/2017 Thursday

    Tricep/Bicep:
    CG bench: 225lbx12 (3 sets)
    Dips w/35lb: 3x12
    Rope pulldown: 3x15
    BB curl: 75lbx12 (3 sets)
    1-arm preacher curl: 25lbx12/ea (3 sets)

    40min treadmill (walk/jog/incline)

    morning weight: 192lb light
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