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

[bbowsh54]

Bowser's 2018 Pull-Up Log
(Through May 31st)

04/30
+19

05/01
+18

05/03
+21

05/04
+24

05/07
+31

05/08
+17

05/09
+31

05/10
+42

05/14
+22

05/15
+23

05/16
+18

05/17
+19

05/18
+24

05/21
+34

05/22
+33

05/23
+24

05/29
+27

05/31
+17

[Adding 444 to previous total.]

2018 Individual Total: 2,118

[bbowsh54]

Bowser's 2018 Pull-Up Log
(Through July 2nd)

06/04
+57

06/05
+41

06/06
+36

06/07
+26

06/08
+39

06/11
+21

06/12
+27

06/13
+19

06/14
+25

06/15
+26

06/18
+22

06/19
+21

06/21
+31

06/25
+27

06/26
+21

06/28
+46

06/30
+28

07/02
+22

[Adding 535 to previous total.]

2018 Individual Total: 2,653

[bbowsh54]

07/05/2018 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #19
SHOULDERS & ABS Day

Behind-the-Neck Barbell Press 3 10
95x10
105x10
105x11

Dumbbell Side Lateral Raise 3 10
25x14
30x12
35x10

Bent-Over Rear Delt Flye 3 10
20x10
25x10
25x10

Plate Machine Shoulder Press 3 10
180x12
200x10
210x10

Single Dumbbell Front Raise 3 10
50x10
55x10
60x10

Side Plate Raise 3 15
25x10
25x10
25x10

Decline Sit-Up 5 sets
14
16
16
15
15

Pull-Ups: 4 sets
8
8
8
7

---

07/06/2018 - Friday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 65 minutes

---

07/09/2018 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #26
SHOULDERS & ABS Day

Dumbbell Side Lateral Raise 3 15
20x17
25x16
30x15

Alternating Front Raise 3 15
20x15
25x15
25x15

Arnold Press 3 15
50x14
55x13
50x14

Reverse Machine Rear-Delt Flye 3 15
90x15
110x15
110x14

Dumbbell Side-to-Front Raise 3 15
15x14
15x14
15x15

Lying Leg Raise 5 sets
18
18
18
18
20

Pull-Ups: 3 sets
10
10
9

---

07/09/2018 - Monday Night
Cardio
Volleyball

Three Games of Sand Volleyball: 45 minutes

---

07/10/2018 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #23
CHEST & ABS Day

Incline Bench Press 3 15
135x15
135x15
155x15

Decline Bench Press 3 15
155x15
185x14
185x14

Flat-Bench Dumbbell Flye 3 15
40x15
45x15
50x14

Cable Crossover 3 15
60x15
60x15
60x15

Neutral Dumbbell Push-Up 3 sets
12
12
12

Exercise Ball Crunch 5 sets
14
14
14
12
12

Pull-Ups: 4 sets
9
9
8
7

---

07/11/2018 - Wednesday
Cardio
Basketball + Lifts

Four Games of Full-Court Basketball to 15: 55 minutes

Pull-Ups: 4 sets
9
8
8
8

Cable Preacher Curls 3 sets
25x18
30x14
35x14

Rope Triceps Pushdown 3 sets
55x14
100x15
60x13

---

07/12/2018 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #22
BACK & CALVES Day

Pull-Ups 3 10–12
11
10
10

Neutral-Grip Lat Pulldown 3 15
140x16
160x15
170x15

T-Bar Row 3 15
45x15
55x15
70x15

Dumbbell Shrug 3 15
60x19
100x15
100x15

Deadlift 3 10
135x10
185x10
185x10

Seated Calf Raise 4 15
90x20
115x20
135x17
135x15

Additional Pull-Ups: 3 sets
8
8
7

---

07/13/2018 - Friday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 65 minutes

Pull-Ups: 2 sets
10
9

---

07/16/2018 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #30
CHEST & ABS Day

Barbell Floor Press 5 25, 20, 15, 10, 5
65x25
95x20
135x17
185x10
205x5

Decline Dumbbell Press 5 5, 10, 15, 20, 25
70x5
70x10
60x15
45x20
35x25

Incline Cable Flye 5 25, 20, 15, 10, 5
10x25
15x23
25x17
35x10
45x5

Machine Chest Press 5 5, 10, 15, 20, 25
200x5
200x10
150x15
100x20
50x25

Weighted Sit-up 5 sets
20x20
20x20
20x20
20x20
20x20

Pull-Ups: 3 sets
9
9
8

---

07/16/2018 - Monday Night
Cardio
Volleyball

Three Games of Sand Volleyball: 45 minutes

---

07/17/2018 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #32
ARMS & CALVES Day

Straight-Bar Triceps Cable Pushdown 5 30, 25, 20, 15, 10
70x30
90x25
110x20
130x17
150x12

Triceps Bent-Over Cable Overhead Extension 5 10, 15, 20, 25, 30
150x5
130x10
100x15
70x20
50x25
40x30

Cable Preacher Curl 5 30, 25, 20, 15, 10
10x30
15x25
20x22
30x17
45x12

Standing Barbell Biceps Curl 5 10, 15, 20, 25, 30
80x5
70x10
50x15
40x20
30x25
20x30

Seated Calf Raise 6 25, 20, 15, 15, 20, 25
70x27
115x21
140x17
150x15
140x18
115x25

Pull-Ups: 3 sets
8
8
7

---

07/18/2018 - Wednesday
Gethin's 8-Week Muscle Building Trainer
Lift #33
SHOULDERS & ABS Day

Plate Machine Shoulder Press 5 35, 30, 25, 20, 15
50x35
70x30
110x25
140x20
190x15

Dumbbell Side Lateral Raise 5 15, 20, 25, 30, 35
30x15
25x20
15x25
10x30
5x35

Dumbbell Front Raise 5 35, 30, 25, 20, 15
5x35
7.5x30
10x25
15x20
20x15

Chest-Supported Rear Delt Raise 5 15, 20, 25, 30, 35
25x15
15x20
10x25
5x30
5x35

Roman Chair Leg Raise 5 sets
12
12
12
12
12

Pull-Ups: 3 sets
10
9
8

---

Supplements
--Upon Waking--
Fish Oil - 2 capsules of MAV Nutrition Fish Oil
Green Shake - Blended shake containing kale, spinach, ginger root, & MCT oil
--Pre-Workout--
Pre-Workout - 1.5 scoops of Essential AmiN.O. Energy by Optimum Nutrition
--Post-Workout--
Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle
--Before Bed--
Sleep Support - 4 capsules of Z-Elite by RSP

---

Workout Notes
What an update!
Apologies for the lack of frequency in my posts. It has been another insane month!
I attending San Diego Comic-Con last week/weekend.
Catching up with my lift documenting... I'm still going strong!
I feel great in the gym, just need to clean up my diet outside of the gym.
I shall post more updates soon! Cheers, all.

[bbowsh54]

07/24/2018 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #37
CHEST & ABS Day

Decline Barbell Bench Press 5x 25, 20, 15, 10, 5
105x25
145x20
185x15
225x8
225x6

Plate Machine Chest Press 5x 5, 10, 15, 20, 25
160x5
110x10
90x15
70x20
20x25

Incline Dumbbell Press 5x 25, 20, 15, 10, 5
30x28
50x20
60x15
65x10
70x7

Cable Crossover 5x 5, 10, 15, 20, 25
100x5
80x10
60x15
40x20
30x25

Legs-Elevated Cross-Body Crunches: 5 sets
20
20
25
22
22

Pull-Ups: 3 sets
9
9
8

---

07/25/2018 - Wednesday
Cardio
Basketball + Lifts

Five Games of Full-Court Basketball to 15: 60 minutes

---

07/26/2018 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #36
BACK & CALVES Day

Lat Pulldown 5x 25, 20, 15, 10, 5
100x25
130x23
170x15
210x10
230x5

Reverse-Grip Pulldown 5x 5, 10, 15, 20, 25
230x5
180x10
140x15
100x20
80x25

Bent-Over Dumbbell Row 5x 25, 20, 15, 10, 5
30x25
35x20
50x15
70x10
80x5

Plate Machine Iso Row 5x 5, 10, 15, 20, 25
300x5
280x10
190x15
140x20
90x25

Seated Calf Raise 6x 30, 20, 10, 10, 20, 30
70x30
115x20
165x10
165x12
115x22
115x30

Pull-Ups: 3 sets
9
7
7

---

07/27/2018 - Friday
Cardio
Basketball

Three Games of Full-Court Basketball to 15: 50 minutes

Rope Triceps Pushdown: 3 sets
100x17
120x12
130x9

Pull-Ups: 4 sets
14
11
10
8

---

Supplements
--Upon Waking--
Fish Oil - 1 capsule of MAV Nutrition Fish Oil
Green Shake - Blended shake containing kale, spinach, ginger root, & MCT oil
--Pre-Workout--
Pre-Workout - 1.5 scoops of Essential AmiN.O. Energy by Optimum Nutrition
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle
--Before Bed--
Sleep Support - 4 capsules of Z-Elite by RSP

---

Workout Notes
Felt strong last week. Put in some solid work.
Back day made my lats nice and sore, great feeling.
Making great progress with my pull-ups goal.
Happy training, all. Take care.

[bbowsh54]

07/30/2018 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #43
BACK & CALVES Day

Neutral-Grip Pull-Up: 4 sets
10
10
10
10

Bent-Over Two-Dumbbell Traps Row 4x 20, 15, 10, 5
35x20
40x15
45x10
60x5

Narrow-Grip Pulldown 4x 5, 10, 15, 20
220x5
200x10
150x25
150x25

Bent-Over Two-Dumbbell Row 4x 5, 10, 15, 20
60x7
60x10
50x15
45x20

Deadlift 6x 15, 10, 5, 5, 10, 15
135x15
185x10
235x5
235x5
185x10
135x15

Seated Calf Raise 6x 30, 20, 10, 10, 20, 30
90x30
135x18
160x10
160x10
135x20
90x30

---

07/30/2018 - Monday Night
Cardio
Volleyball

Three Games of Sand Volleyball: 45 minutes

---

07/31/2018 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #44
CHEST & ABS Day

Incline Cable Flye 4x 20, 15, 10, 5
10x25
25x15
30x8
35x6

Decline Dumbbell Press 4x 20, 15, 10, 5
45x20
60x14
60x10
70x5

Incline Dumbbell Press 4x 5, 10, 15, 20
60x5
55x10
45x14
35x20

Decline Dumbbell Flye 4x 5, 10, 15, 20
55x5
45x10
35x15
30x25

Barbell Bench Press 6x 25, 15, 5, 5, 15, 25
135x25
185x15
245x7
275x3
185x13
115x19

Weighted Sit-Up 5 sets
25x20
25x20
25x20
25x20
25x20

Plank 5 sets
30 sec
30 sec
30 sec
30 sec
30 sec

Pull-Ups: 3 sets
8
8
8

---

08/01/2018 - Wednesday
Cardio
Basketball + Lifts

Five Games of Full-Court Basketball to 15: 60 minutes

Machine Preacher Curl: 3 sets
70x17
90x15
10x11

Pull-Ups: 3 sets
7
8
7

---

08/02/2018 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #47
SHOULDERS & ABS Day

Standing Dumbbell Shoulder Press 4x 25, 20, 15, 10
30x25
35x20
45x15
60x10

Dumbbell Side Lateral Raise 4x 25, 20, 15, 10
15x25
20x20
25x15
35x10

Face-Pull 4x 10, 15, 20, 25
140x12
130x15
100x20
80x25

Cable Front Raise 4x 10, 15, 20, 25
50x10
40x17
30x20
20x25

Standing Dumbbell Shrugs 6x 30, 20, 10, 10, 20, 30
45x30
75x20
105x10
120x10
75x20
50x30

Ab Wheel Rollout: 6 sets
12
12
12
12
11
11

Pull-Ups: 3 sets
9
8
9

---

08/03/2018 - Friday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 70 minutes

---

Supplements
--Upon Waking--
Fish Oil - 1 capsule of MAV Nutrition Fish Oil
Green Shake - Blended shake containing kale, spinach, ginger root, & MCT oil
--Pre-Workout--
Pre-Workout - 1.5 scoops of Essential AmiN.O. Energy by Optimum Nutrition
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle
--Before Bed--
Sleep Support - 4 capsules of Z-Elite by RSP

---

Workout Notes
Work, work, work.
Grind, grind, grind.
Feeling strong. This program is doing a good job of injecting variation and keeping me sore!
Happy training, all!

[anandagirl]

[mvd546]

Some very strong bench #'s Bow. Hope all is well!

[bbowsh54]

08/06/2018 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #50
BACK & CALVES Day

Bent-Over Barbell Row 8x 20, 15, 10, 5, 5, 10, 15, 20
65x20
95x15
115x10
135x5
135x5
115x10
95x15
65x20

Neutral-Grip Pulldown 8x 20, 15, 10, 5, 5, 10, 15, 20
140x20
170x15
200x10
230x5
240x5
200x10
170x15
140x20

Back Hyperextension: 8 sets
15
15
15
15
12
12
12
12

Seated Calf Raise 6x 30, 20, 10, 10, 20, 30
90x30
115x20
160x10
160x10
115x15
90x30

Pull-Ups: 3 set
8
9
9

---

07/30/2018 - Monday Night
Cardio
Volleyball

Three Games of Sand Volleyball: 45 minutes

---

008/07/2018 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #51
CHEST & ABS Day

Decline Chest Bench Press 5x 20, 15, 10, 5, 5
135x20
185x15
205x10
225x5
225x5

Incline Bench Press 5x 20, 15, 10, 5, 5
135x18
145x15
155x10
165x5
165x7

Lying on Bosu Ball Cable Flye 8x 20, 15, 10, 5, 5, 10, 15, 20
30x20
50x13
50x10
60x5
60x5
50x10
30x15
20x20

Ab Bicycles: 5 sets
20
25
25
25
20

Pull-Ups: 3 sets
9
9
8

---

08/08/2018 - Wednesday
Cardio
Basketball + Lifts

Five Games of Full-Court Basketball to 15: 60 minutes

Standing Rope Cable Curl: 3 sets
40x20
55x15
70x10

Pull-Ups: 3 sets
8
10
13

---

08/09/2018 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #54
SHOULDERS & ABS Day

Dumbbell Lying Rear Delt Raise 8x 20, 15, 10, 5, 5, 10, 15, 20
15x20
20x17
25x10
35x5
35x5
25x12
25x13
15x20

Dumbbell Side Lateral Raise 8x 20, 15, 10, 5, 5, 10, 15, 20
15x20
20x17
25x12
35x7
40x5
30x10
25x15
20x20

Dumbbell Shrug 8x 20, 15, 10, 5, 5, 10, 15, 20
60x20
100x15
110x10
120x5
120x5
110x10
100x15
60x20

Ab V-Ups: 5 sets
17
17
17
17
18

Pull-Ups: 3 sets
10
10
10

---

08/10/2018 - Friday
Cardio
Basketball

Six Games of Full-Court Basketball to 15: 70 minutes

---

08/11/2018 - Saturday
Freestyle Routine
Lift
Deadlift + Triceps + Biceps Day

Deadlift: 9 sets
135x5
225x5
225x5
315x4
315x3
365x1
405x1
475xFail
405x1

Cable Preacher Curl: 3 sets
25x20 / 35x8
45x14
55x10

Squatted Cable Curl: 3 sets
70x17
90x12
100x11

Rope Triceps Pushdown: 3 sets
80x17
110x13
120x12

Skullcrusher Into Bent-Arm Pullover: 3 sets
60x13
60x13
60x13

Pull-Ups: 3 sets
9
9
7

Resistance Band Triceps Pushdown: 3 sets
35
30
30

Resistance Band Curl: 2 sets
15
15

---

Supplements
--Upon Waking--
Fish Oil - 1 capsule of MAV Nutrition Fish Oil
Green Shake - Blended shake containing kale, spinach, ginger root, & MCT oil
--Pre-Workout--
Pre-Workout - 1.5 scoops of Essential AmiN.O. Energy by Optimum Nutrition
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle
--Before Bed--
Sleep Support - 4 capsules of Z-Elite by RSP

---

Workout Notes
Another week is in the books.
Likely going to re-start the 8-week muscle-building trainer, but tinker it a little along the way.
My neck and lower back are very sore. I have a knot or a pinched nerve somewhere deep belot my right trap, as well.
Hope to loosen up today in the gym!

---

Hehe... Thank you, Anandagirl!!

Some very strong bench #'s Bow. Hope all is well!

Great to hear from you, Matt! Thank you so much!

[ajej4780]

Still killin it I see!

[Wlindqu1]

Bow its been awhile since Ive been on here but glad to see you still killin it. You feelin Frosty yet?!?!

[bbowsh54]

08/13/2018 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #2
CHEST & ABS Day

Decline Chest Bench Press 3 20
155x20
175x20
175x20

Decline Dumbbell Flye 3 20
35x20
45x20
45x19

Cable Incline Flye 3 20
20x20
25x20
30x20

Pec Deck Flye 3 20
90x20
110x20
110x20

Low Cable Crossover Fly 1 20
20x20

Hanging Leg Raise: 3 sets
12
12
14

Pull-Ups: 3 sets
9
8
8

---

08/13/2018 - Monday Night
Cardio
Volleyball

Three Games of Sand Volleyball: 45 minutes

---

08/14/2018 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #1
BACK & CALVES Day

Reverse-Grip Pulldown 3 16-18
150x20
170x18
200x16

Straight-Arm Pullover 3 10-12
50x12
60x12
70x22

T-Bar Row 3 16-18
55x18
70x18
100x18

Bent-Over Barbell Row 3 16-18
95x20
135x16
135x17

Barbell Shrug 3 20
135x20
185x20
185x22

Seated Calf Raise 3 30
90x30
90x30
110x30

Pull-Ups: 3 sets
8
8
8

---

08/15/2018 - Wednesday
Cardio
Basketball + Lifts

Five Games of Full-Court Basketball to 15: 60 minutes

Machine Preacher Curl: 5 sets
70x18
90x12
110x12
130x7
150x4

Pull-Ups: 4 sets
8
9
10
9

---

08/16/2018 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #5
SHOULDERS & ABS Day

Chest-Supported Rear Delt Raise 3 20
15x20
20x20
25x20

Chest-Supported Rear Delt Barbell Row 3 20
50x20
60x20
80x20

Standing Neutral Dumbbell Press 3 20
35x22
45x20
50x20

Standing Dumbbell Front Raise 3 20
15x20
20x20
20x20

Standing Unilateral Side Lateral Raise 3 20
20x20
20x20
20x23

Decline Sit-Ups 3 sets
21
21
23

Pull-Ups: 4 sets
9
9
8
8

---

08/17/2018 - Friday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 65 minutes

---

08/20/2018 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #8
BACK & CALVES Day

Reverse-Grip Bent-Over Row 3 18–26 Double Drop-sets
165x8 / 145x6 / 95x8
165x8 / 145x7 / 95x8
165x8 / 145x8 / 95x10

Lat Pulldown 3 18–26 Double Drop-sets
160x10 / 140x8 / 120x10
180x10 / 140x8 / 120x10
200x10 / 140x12 / 120x12

Single-Arm Dumbbell Row 3 18–26 Double Drop-sets
55x8 / 45x8 / 35x8
70x8 / 55x8 / 35x8
80x8 / 55x8 / 35x8

Seated Cable Row 3 18–26 Double Drop-sets
135x8 / 105x10 / 75x10
150x8 / 105x10 / 75x10
165x8 / 105x10 / 75x10

Seated Calf Raise 3 30 Double Drop-sets
135x10 / 90x12 / 45x13
135x12 / 90x14 / 45x15
135x14 / 90x16 / 45x15

Pull-ups: 3 sets
8
8
6

---

08/20/2018 - Monday Night
Cardio
Volleyball

Three Games of Sand Volleyball: 45 minutes

---

08/21/2018 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #9
CHEST & ABS Day

Flat Bench Dumbbell Flye 3 25–27 Double Drop-sets
45x15 / 35x10 / 30x9
45x15 / 35x9 / 25x9
45x15 / 35x9 / 25x9

Decline Bench Press 3 25–27 Double Drop-sets
165x15 / 145x8 / 95x10
165x15 / 145x8 / 95x12
165x15 / 145x8 / 95x13

Incline Cable Flye 3 20 Double Drop-sets
25x12 / 20x10 / 15x10
30x11 / 20x10 / 15x10
30x13 / 20x10 / 15x11

Decline Dumbbell Press 3 20 Double Drop-sets
60x12 / 50x8 / 35x10
70x8 / 50x8 / 35x10
70x7 / 50x7 / 35x9

Lying Leg Raise: 4 sets
20
20
20
20

Pull-ups: 3 sets
8
8
7

---

08/22/2018 - Wednesday
Cardio
Basketball + Lifts

Five Games of Full-Court Basketball to 15: 60 minutes

Rope Triceps Pushdown: 3 sets
50x17
65x15
80x12

High Straight-Bar Cable Curl: 2 sets
65x15
80x15

Pull-Ups: 3 sets
8
9
11

---

Supplements
--Upon Waking--
Fish Oil - 1 capsule of MAV Nutrition Fish Oil
Green Shake - Blended shake containing kale, spinach, ginger root, & MCT oil
--Pre-Workout--
Pre-Workout - 1.5 scoops of Essential AmiN.O. Energy by Optimum Nutrition
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle
--Before Bed--
Sleep Support - 4 capsules of Z-Elite by RSP

---

Workout Notes
Working hard.
Love how sore I get from the variation in Gethin's 8-week muscle builder.
Might be doing a 5K on October 6th. Per usual, I will not be ready at all, haha.
I haven't been very strict with my diet at nights lately. Still hovering close to my post-college low.
I should try to stay strict with my diet in the upcoming month.
Happy Training, all!

---

Still killin it I see!

Thanks for stopping by, sir!

Bow its been awhile since Ive been on here but glad to see you still killin it. You feelin Frosty yet?!?!

Thank you very much for dropping in, Wlindqu!
You know it! The Scott Frost era is here! Woo.

[Partyrocking]

Killer workouts Bowser.

[OfficerJimLahey]

damn, lots of volume. nice work, BBow!

[bbowsh54]

08/23/2018 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #12
SHOULDERS & ABS Day

Bent-Over Rear Delt Flye 3 Double Drop-sets
20x15 / 15x8 / 10x8
20x17 / 15x8 / 10x8
20x17 / 15x9 / 10x10

Standing Barbell Shoulder Press 3 Double Drop-sets
105x12 / 85x8 / 65x8
105x12 / 85x8 / 65x10
105x13 / 85x8 / 65x8

Plate Front Raise 3 Double Drop-sets
45x12 / 25x10 / 10x15
45x15 / 25x12 / 10x15
45x14 / 25x12 / 10x15

Standing Dumbbell Shrugs 3 Double Drop-sets
115x15 / 60x9 / 50x8
115x15 / 60x10 / 50x8
120x14 / 60x10 / 55x7

Weighted Sit-ups: 4 sets
30x17
30x17
30x18
30x20

Pull-Ups: 3 sets
9
8
8

---

08/23/2018 - Thursday Night
Freestyle Routine
Lift
Full-Body

Squat: 3 sets
75x10
75x10
75x10

Preacher Curl: 3 sets
65x12
65x14
65x15

Standing Cable Glute Curl: 3 sets
40x10
40x10
40x10

Standing Cable Inner Hip Extension: 3 sets
40x10
40x10
40x10

Rope Cable Overhead Triceps Extension: 3 sets
70x20
100x14
100x11

Cable Crossover Flye: 3 sets
50x18
70x13
80x10

Machine Side Delt Raise: 3 sets
70x14
70x15
90x10

Medicine Ball Abdominal Twists: 3 sets
10x18
10x20
10x20

Hyperextensions: 3 sets
20x10
20x10
20x10

Dumbbell Shoulder Press: 3 sets
45x14
55x10
65x6

Dumbbell Side Raise: 3 sets
25x15
25x14
25x14

Ab Bicycles: 2 sets
20
25

Push-Ups: 3 sets
15
14
14

Pull-Ups: 3 sets
10
9
9

---

08/27/2018 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #15
BACK & CALVES Day

Deadlift 3 10
135x10
185x10
225x10

Chest-Supported Two-Dumbbell Row 3 10
55x10
75x10
75x10

Barbell Shrug 3 10
135x20
185x15
225x12

Reverse-Grip Pulldown 3 10
160x12
180x12
210x10

Seated Calf Raise 5 50,40,30,20,10
25x50
45x40
70x30
90x20
135x12

Pull-Up: 4 sets
10
10
10
10

---

08/27/2018 - Monday Night
Cardio
Volleyball

Three Games of Sand Volleyball: 45 minutes

---

08/28/2018 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #16
CHEST & ABS Day

Decline Barbell Bench Press 3 10
155x15
185x12
225x11

Incline Cable Flye 3 10
25x15
30x12
35x11

Plate Press 3 10
45x15
45x13
45x13

Incline Bench Press 3 10
135x11
135x11
135x11

Decline Dumbbell Flye 3 10
45x12
50x11
50x11

Push-Ups 3 10
12
12
12

Hanging Leg Raise 5 sets
12
12
12
12
12

Pull-Ups: 3 sets
9
8
9

---

08/29/2018 - Wednesday
Cardio
Basketball + Lifts

Five Games of Full-Court Basketball to 15: 60 minutes

V-Bar Triceps Pushdown: 3 sets
65x17
80x14
95x10

High Cable Straight-Bar Curl: 3 sets
65x17
80x14
95x10

Pull-Ups: 3 sets
8
8
12

---

08/30/2018 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #19
SHOULDERS & ABS Day

Behind-the-Neck Barbell Press 3 10
95x10
105x10
105x11

Dumbbell Side Lateral Raise 3 10
25x14
30x12
35x11

Bent-Over Rear Delt Flye 3 10
20x10
25x10
30x10

Plate Machine Shoulder Press 3 10
180x12
200x11
220x9

Single Dumbbell Front Raise 3 10
50x10
55x10
60x10

Side Plate Raise 3 12
25x12
25x12
25x12

Decline Sit-Up: 5 sets
15
16
17
15
15

Pull-Ups: 3 sets
8
8
8

---

08/30/2018 - Thursday Night
Freestyle Routine
Lift
Full-Body

Barbell Squat: 3 sets
75x10
75x10
75x10

Standing Dummbbell Curl: 3 sets
25x15
35x12
35x12

One-Legged Cable Kickback: 3 sets
40x10
40x10
40x10

Cable Inner Thigh Hip Adduction: 3 sets
40x10
40x10
40x10

Cable Outer Thigh Hip Abduction: 3 sets
40x10
40x10
40x10

Seated Single-Arm Overhead Triceps Extension: 4 sets
40x10
40x12
40x8
40x10

Cable Crossover Flye: 3 sets
60x17
70x13
80x10

Bent-Over Rear Delt Raises: 3 sets
20x12
25x10
30x10

Seated Medicine Ball V-Twists: 3 sets
10x20
10x20
10x20

Hyperextensions: 3 sets
20x12
20x10
20x10

Dumbbell Shoulder Press: 3 sets
50x10
60x10
65x9

Dumbbell Side Lateral Raise: 3 sets
25x12
25x12
25x12

Ab Bicycles: 2 sets
20
20

Push-Ups: 3 sets
15
15
15

Neutral-Grip Pull-Ups: 4 sets
12
13
11
10

---

08/31/2018 - Friday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 65 minutes

---

Supplements
--Upon Waking--
Fish Oil - 1 capsule of MAV Nutrition Fish Oil
Green Shake - Blended shake containing kale, spinach, ginger root, & MCT oil
--Pre-Workout--
Pre-Workout - 1.5 scoops of Essential AmiN.O. Energy by Optimum Nutrition
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle
--Before Bed--
Sleep Support - 4 capsules of Z-Elite by RSP

---

Workout Notes
Woo! Numerous solid workouts in the books.
I've been joining my girlfriend for some "two-a-day" lifts on Thursday evenings, following her routine.
Feeling pretty strong, but the diet has been bad lately. Not eating clean at all.
I have been struggling with allergies the last week, as well. Nose is constantly "ticklish" and runny.
Pushing through, though. I need to up my cardio at some point this month.
Happy Training, all!

---

Killer workouts Bowser.

Thank you so much for dropping by, Partyrocking!!

damn, lots of volume. nice work, BBow!

Thank you very much, OfficerJim! Thanks for stopping in!!

[flowershape]

Hello guys. Firstly, amazing persistence you are showing and I admire you. I want to lose weight as well. I was searching on the internet something to help me and I came across this website reviewingweighloss . wordpress.com . Do you think it's legit? I'm sorry again if I am not in the right place to post these things.

[bbowsh54]

09/04/2018 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #23
CHEST & ABS Day

Incline Bench Press 3 15
135x15
155x15
155x16

Decline Bench Press 3 15
155x15
185x15
185x15

Flat-Bench Dumbbell Flye 3 15
40x15
45x15
50x15

Cable Crossover 3 15
60x15
60x15
60x15

Neutral Dumbbell Push-Up 3 sets
12
12
12

Exercise Ball Crunch 5 sets
14
14
14
14
14

Pull-Ups: 3 sets
9
9
9

---

09/05/2018 - Wednesday
Cardio
Basketball + Lifts

Five Games of Full-Court Basketball to 15: 60 minutes

Machine Preacher Curl: 3 sets
70x11
90x10
90x8

Pull-Ups: 3 sets
9
9
11

---

09/06/2018 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #26
SHOULDERS & ABS Day

Dumbbell Side Lateral Raise 3 15
20x18
25x16
30x15

Alternating Front Raise 3 15
20x15
25x15
25x15

Arnold Press 3 15
50x14
55x13
50x15

Reverse Machine Rear-Delt Flye 3 15
90x15
110x15
110x14

Dumbbell Side-to-Front Raise 3 15
15x15
15x15
15x15

Lying Leg Raise 5 sets
20
20
20
20

Pull-Ups: 3 sets
10
10
10

---

09/06/2018 - Thursday Night
Freestyle Routine
Lift
Full-Body

Barbell Squat: 3 sets
75x10
75x10
75x10

Preacher Curl: 3 sets
40x20
65x14
65x13

One-Legged Cable Kickback: 3 sets
40x10
40x10
40x10

Cable Inner Thigh Hip Adduction: 3 sets
40x10
40x10
40x10

Cable Outer Thigh Hip Abduction: 3 sets
40x10
40x10
40x10

Cable Crossover Flye: 3 sets
60x17
70x14
80x10

Bent-Over Rear Delt Raises: 3 sets
20x12
25x12
30x10

Seated Medicine Ball V-Twists: 2 sets
10x20
10x20

Hyperextensions: 3 sets
20x10
20x10
20x10

Dumbbell Shoulder Press: 3 sets
50x10
60x10
65x10

Dumbbell Side Lateral Raise: 3 sets
25x12
25x12
25x12

Ab Bicycles: 2 sets
20
20

Push-Ups: 3 sets
15
15
15

Neutral-Grip Pull-Ups: 3 sets
12
13
12

---

09/07/2018 - Friday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 65 minutes

Rope Triceps Pushdown: 4 sets
50x17
50x17
65x13
65x12

Standing Cable Inner Biceps Curls: 3 sets
20x17
25x12
25x12

Pull-Ups: 3 sets
9
11
11

---

Supplements
--Upon Waking--
Fish Oil - 1 capsule of MAV Nutrition Fish Oil
Green Shake - Blended shake containing kale, spinach, ginger root, & MCT oil
--Pre-Workout--
Pre-Workout - 1.5 scoops of Essential AmiN.O. Energy by Optimum Nutrition
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle
--Before Bed--
Sleep Support - 4 capsules of Z-Elite by RSP

---

Workout Notes
Last week definitely felt like a short week with Monday off...
Put in some solid work.
Thursday night, I was very fatigued.
Feeling strong. Yet, still need to clean up the diet.

---

Hello guys. Firstly, amazing persistence you are showing and I admire you. I want to lose weight as well. I was searching on the internet something to help me and I came across this website reviewingweighloss . wordpress.com . Do you think it's legit? I'm sorry again if I am not in the right place to post these things.

Hey Flowershape!! Thanks for dropping by!! Let me take a look at that website and give some thoughts when I have more time... Take care, and happy training!

[bbowsh54]

09/10/2018 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #29
BACK & CALVES Day

Hammer-Grip Plate Machine Row 5 25, 20, 15, 10, 5
90x25
180x20
230x15
270x10
320x7

Reverse-Grip Bent-Over Row 5 5, 10, 15, 20, 25
185x5
165x10
145x15
95x20
65x25

Bent-Over Barbell Row 5 25, 20, 15, 10, 5
65x25
95x20
145x15
165x10
185x5

Barbell Shrug 5 5, 10, 15, 20, 25
235x7
205x12
185x15
165x20
145x25

Seated Calf Raise 6 25, 20, 15, 15, 20, 25
70x25
100x20
115x18
125x17
100x22
80x25

Pull-Ups: 3 sets
8
10
10

---

09/11/2018 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #33
SHOULDERS & ABS Day

Plate Machine Shoulder Press 5x 35, 30, 25, 20, 15
50x35
70x30
110x25
140x20
190x15

Dumbbell Side Lateral Raise 5x 15, 20, 25, 30, 35
30x15
25x20
15x25
10x30
7.5x35

Dumbbell Front Raise 5x 35, 30, 25, 20, 15
5x35
7.5x30
10x25
15x20
20x17

Chest-Supported Rear Delt Raise 5x 15, 20, 25, 30, 35
25x15
15x20
10x25
5x30
5x40

Hanging Ab Leg Raise: 5 sets
12
12
12
12
12

Pull-Ups: 3 sets
10
10
10

---

09/12/2018 - Wednesday
Cardio
Basketball + Lifts

Five Games of Full-Court Basketball to 15: 65 minutes

---

09/13/2018 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #30
CHEST & ABS Day

Barbell Floor Press 5 25, 20, 15, 10, 5
65x30
95x20
135x17
185x10
205x5

Decline Dumbbell Press 5 5, 10, 15, 20, 25
75x5
70x10
60x15
45x20
35x25

Incline Cable Flye 5 25, 20, 15, 10, 5
10x25
20x20
30x15
35x11
45x7

Machine Chest Press 5 5, 10, 15, 20, 25
200x5
200x10
150x15
100x20
50x25

Weighted Sit-up 5 sets
25x20
25x20
25x20
25x20
25x20

Pull-Ups: 3 sets
10
9
9

---

09/14/2018 - Friday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 60 minutes

Rope Triceps Pushdown: 3 sets
50x18
50x19
65x12

Machine Biceps Preacher Curl: 2 sets
50x14
50x14

Pull-Ups: 3 sets
10
10
13

---

Supplements
--Upon Waking--
Green Shake - Blended shake containing kale, spinach, ginger root, & MCT oil
--Intra-Workout--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Combat Protein Powder by MusclePharm
--Before Bed--
Sleep Support - 4 capsules of Z-Elite by RSP

---

Workout Notes
Still on the grind.
Another week in the books.
Mixed up the order a bit last week.
Had a Metallica concert on Tuesday, and I feel like my ears are still ringing, haha.
Registered for a 5K in early October. That will be rough!
Happy Training, all.

[bbowsh54]

09/17/2018 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #36
BACK & CALVES Day

Lat Pulldown 5x 25, 20, 15, 10, 5
100x25
130x20
170x15
210x10
230x5

Reverse-Grip Pulldown 5x 5, 10, 15, 20, 25
230x5
180x10
140x15
100x20
80x25

Bent-Over Dumbbell Row 5x 25, 20, 15, 10, 5
30x25
35x20
50x15
70x10
80x5

Plate Machine Iso Row 5x 5, 10, 15, 20, 25
300x5
280x10
190x15
140x20
90x25

Seated Calf Raise 6x 30, 20, 10, 10, 20, 30
70x30
115x20
160x10
160x10
115x20
115x30

Pull-Ups: 3 sets
10
9
7

---

09/18/2018 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #37
CHEST & ABS Day

Decline Barbell Bench Press 5x 25, 20, 15, 10, 5
105x25
145x20
185x15
225x10
235x6

Plate Machine Chest Press 5x 5, 10, 15, 20, 25
170x5
120x10
100x15
70x20
20x25

Incline Dumbbell Press 5x 25, 20, 15, 10, 5
35x25
50x20
60x15
65x10
75x5

Cable Crossover 5x 5, 10, 15, 20, 25
100x5
80x10
60x15
40x20
30x30

Legs-Elevated Cross-Body Crunches: 5 sets
20
22
24
26
26

Pull-Ups: 3 sets
10
10
9

---

09/19/2018 - Wednesday
Cardio
Basketball + Lifts

Five Games of Full-Court Basketball to 15: 65 minutes

---

09/20/2018 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #47
SHOULDERS & ABS Day

Standing Dumbbell Shoulder Press 4x 25, 20, 15, 10
30x25
35x20
45x15
65x10

Dumbbell Side Lateral Raise 4x 25, 20, 15, 10
15x25
20x20
25x15
35x10

Face-Pull 4x 10, 15, 20, 25
140x10
130x15
100x20
90x25

Cable Front Raise 4x 10, 15, 20, 25
50x10
40x15
30x20
20x27

Standing Dumbbell Shrugs 6x 30, 20, 10, 10, 20, 30
50x30
75x20
110x10
120x10
75x20
55x30

Ab Wheel Rollout: 6 sets
12
12
12
12
12
11

Pull-Ups: 3 sets
10
9
10

---

09/21/2018 - Friday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 60 minutes

Rope Triceps Pushdown: 2 sets
50x18
65x12

Machine Preacher Curl: 3 sets
50x15
70x12
70x11

Rope Overhead Triceps Extension: 1 set
20x25

Pull-Ups: 2 sets
10
12

---

Supplements
--Upon Waking--
Green Shake - Blended shake containing kale, spinach, ginger root, greek yogurt, & MCT oil
--Intra-Workout--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Combat Protein Powder by MusclePharm
--Before Bed--
Sleep Support - 4 capsules of Z-Elite by RSP

---

Workout Notes
Another week in the books - puttin' in work.
Feeling strong.
Still struggling with my diet.
Went on a trip to Kansas City this weekend, it was a lot of fun.
Happy training, all!

[bbowsh54]

09/24/2018 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #44
CHEST & ABS Day

Incline Cable Flye 4x 20, 15, 10, 5
10x23
25x17
35x10
40x5

Decline Dumbbell Press 4x 20, 15, 10, 5
45x20
55x15
60x10
70x5

Incline Dumbbell Press 4x 5, 10, 15, 20
60x5
55x10
45x15
35x20

Decline Dumbbell Flye 3x 5, 10, 15
55x5
45x10
35x15

Barbell Bench Press 5x 25, 15, 5, 5, 15
135x25
185x15
275x5
275x4
185x15

Weighted Sit-Up 4 sets
25x20
25x20
25x20
25x20

Plank 4 sets
30 sec
30 sec
30 sec
30 sec

Pull-Ups: 3 sets
9
10
9

---

09/25/2018 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #43
BACK & CALVES Day

Pull-Ups: 4 sets
10
10
10
10

Bent-Over Two-Dumbbell Traps Row 4x 20, 15, 10, 5
35x20
40x15
45x10
60x5

Narrow-Grip Pulldown 4x 5, 10, 15, 20
220x5
200x10
160x15
150x20

Bent-Over Two-Dumbbell Row 4x 5, 10, 15, 20
65x5
60x10
50x15
45x20

Deadlift 6x 15, 10, 5, 5, 10, 15
135x15
185x10
245x5
245x5
185x10
135x15

Seated Calf Raise 6x 30, 20, 10, 10, 20, 30
90x30
135x20
160x10
160x10
135x20
90x30

---

09/26/2018 - Wednesday
Cardio
Basketball + Lifts

Five Games of Full-Court Basketball to 15: 65 minutes

---

09/27/2018 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #40
SHOULDERS & ABS Day

Cable Rear Delt Flye 5x 30, 25, 20, 15, 10
5x30
5x25
10x20
10x15
20x10

Cable Bilateral Side Raise 5x 10, 15, 20, 25, 30
15x10
10x15
5x20
5x25
5x30

Chest-Supported Front Plate Raise 5x 30, 25, 20, 15, 10
10x30
10x25
25x20
25x15
45x10

Barbell Shrug 5x 10, 15, 20, 25, 30
185x12
185x15
155x20
135x25
135x30

Lying Incline Leg Raise: 5 sets
14
14
13
13
12

Pull-Ups: 3 sets
9
9
9

---

09/28/2018 - Friday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 60 minutes

Machine Preacher Curl: 7 sets
50x15
50x15
50x17
70x9
70x8
90x7
110x5

Rope Triceps Pushdown: 2 sets
50x15
50x15

Rope Overhead Triceps Extension: 2 sets
20x25
40x20

Pull-Ups: 2 sets
9
11

---

Supplements
--Upon Waking--
Green Shake - Blended shake containing kale, spinach, greek yogurt, & MCT oil
--Intra-Workout--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Combat Protein Powder by MusclePharm
--Before Bed--
Sleep Support - 4 capsules of Z-Elite by RSP

---

Workout Notes
Work, work, work, work, work...
Woo!
Running a 5K this Saturday, and not ready at all. :P
Feeling pretty strong. Enjoying this program.
Happy training, all!

[jwtiger69]

Glad to see you keeping this log going! i hardly post at the moment. To busy right now, but I am starting to get back after it.

Right now we are in the middle of soccer season and I am coaching both of my kids teams. It is awesome!!! We destroy everyone we play. This weekend my son scored 7 goals. If anyone ask I taught him everything he knows.

[bbowsh54]

10/01/2018 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #50
BACK & CALVES Day

Bent-Over Barbell Row 8x 20, 15, 10, 5, 5, 10, 15, 20
65x20
95x15
115x10
135x5
135x8
115x10
95x15
75x20

Neutral-Grip Pulldown 8x 20, 15, 10, 5, 5, 10, 15, 20
140x20
170x15
200x10
240x5
250x5
200x10
170x15
140x22

Back Hyperextension: 6 sets
15
15
15
15
12
12

Seated Calf Raise 6x 30, 20, 10, 10, 20, 30
90x30
115x20
160x10
160x10
115x20
90x30

Pull-Ups: 3 set
9
9
9

---

10/02/2018 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #51
CHEST & ABS Day

Decline Chest Bench Press 5x 20, 15, 10, 5, 5
135x20
185x15
205x10
225x7
235x6

Incline Bench Press 5x 20, 15, 10, 5, 5
135x20
145x15
155x10
165x5
165x7

Lying on Bosu Ball Cable Flye 6x 20, 15, 10, 10, 15, 20
30x20
50x15
60x10
60x8
40x15
30x20

Ab Bicycles: 5 sets
23
25
27
27
27

Pull-Ups: 3 sets
9
9
9

---

10/03/2018 - Wednesday
Cardio
Basketball + Lifts

Five Games of Full-Court Basketball to 15: 60 minutes

Underhand Triceps Pushdown: 2 sets
30x20
40x17

Machine Preacher Curl: 3 sets
50x15
70x15
90x12

Pull-Ups: 1 set
10

---

10/04/2018 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #54
SHOULDERS & ABS Day

Dumbbell Lying Rear Delt Raise 8x 20, 15, 10, 5, 5, 10, 15, 20
15x20
20x15
25x10
35x5
40x5
30x10
25x15
15x20

Dumbbell Side Lateral Raise 8x 20, 15, 10, 5, 5, 10, 15, 20
15x20
20x15
25x12
40x5
40x5
30x10
25x15
20x20

Dumbbell Shrug 8x 20, 15, 10, 5, 5, 10, 15, 20
60x20
100x15
110x10
120x7
120x7
115x10
100x15
60x20

Ab V-Ups: 5 sets
15
17
18
18
19

Pull-Ups: 3 sets
10
10
10

---

10/05/2018 - Friday
Gethin's 8-Week Muscle Building Trainer
Lift #46
TRICEPS & BICEPS Day

Standing Biceps Cable Curl 4x 25, 20, 15, 10
40x25
50x20
70x15
100x13

Cable Overhead Triceps Extension 4x 25, 20, 15, 10
40x25
50x20
70x15
100x12

Cable Preacher Curl 4x 10, 15, 20, 25
45x13
40x15
30x20
20x25

Reverse-Grip Triceps Pushdown 4x 10, 15, 20, 25
100x13
100x15
80x20
70x25

Lying Triceps Skullcrusher 3x 30, 20, 10
30x30
40x20
50x12

Standing Barbell Biceps Curl 3x 10, 20, 30
60x10
50x20
30x30

Pull-Ups: 3 sets
9
9
9

---

Supplements
--Upon Waking--
Green Shake - Blended shake containing kale, spinach, greek yogurt, whey, & MCT oil
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Combat Protein Powder by MusclePharm
--Before Bed--
Sleep Support - 4 capsules of Z-Elite by RSP

---

Workout Notes
October starts with a bang...
Put in some solid work last week. Had several really strong lifts, felt a lot of energy.
Completed the Warrior 5K run with 15 obstacles on Saturday morning.
I have a bit of a head cold/minor headache today. Going to push through for a back lift.
I have a big move coming up Oct. 27th. I bought my first house.
Making a commitment to give up "eating out" at restaurants or fast foods for the next several weeks.
Happy training, all.

---

Glad to see you keeping this log going! i hardly post at the moment. To busy right now, but I am starting to get back after it.

Right now we are in the middle of soccer season and I am coaching both of my kids teams. It is awesome!!! We destroy everyone we play. This weekend my son scored 7 goals. If anyone ask I taught him everything he knows.

Thank you very much for stopping by, Justin!
That's awesome that you're coaching.
I really look forward to being a father and coaching my kids some day.
Take care, sir! Happy training!

[OfficerJimLahey]

Still putting in great work! Very impressive, buddy!

[anandagirl]

You are a machine

[bbowsh54]

10/08/2018 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #1
BACK & CALVES Day

Reverse-Grip Pulldown 3 16-18
150x20
170x18
200x17

Straight-Arm Dumbbell Pullover 3 10-12
50x12
60x12
70x12

T-Bar Row 3 16-18
55x18
70x18
100x18

Bent-Over Barbell Row 3 16-18
95x20
135x17
135x17

Barbell Shrug 3 20
135x20
185x22
185x22

Seated Calf Raise 3 30
90x30
90x30
115x30

Pull-Ups: 3 sets
10
9
9

---

10/09/2018 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #2
CHEST & ABS Day

Decline Chest Bench Press 3 20
155x20
175x20
185x18

Decline Dumbbell Flye 3 20
35x20
45x20
45x19

Cable Incline Flye 3 20
20x20
25x20
30x20

Pec Deck Flye 3 20
90x20
110x20
130x18

Hanging Leg Raise: 3 sets
12
13
14

Pull-Ups: 4 sets
10
9
9
9

---

10/10/2018 - Wednesday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 60 minutes

---

10/11/2018 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #5
SHOULDERS & ABS Day

Chest-Supported Rear Delt Raise 3 20
15x20
20x20
25x20

Chest-Supported Rear Delt Barbell Row 3 20
50x20
60x20
80x20

Standing Neutral Dumbbell Press 3 20
35x20
45x20
50x20

Standing Dumbbell Front Raise 3 20
15x20
20x20
20x20

Standing Unilateral Side Lateral Raise 3 20
20x20
20x20
20x25

Decline Sit-Ups 3 sets
21
21
24

Pull-Ups: 3 sets
10
10
10

---

10/12/2018 - Friday
Cardio
Basketball + Lifts

Five Games of Full-Court Basketball to 15: 60 minutes

Machine Preacher Curl: 5 sets
50x15
50x15
70x12
90x9
90x9

Rope Triceps Pushdown: 2 sets
65x12
65x13

Pull-Ups: 3 sets
10
10
10

---

10/15/2018 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #8
BACK & CALVES Day

Reverse-Grip Bent-Over Row 3 18–26 Double Drop-sets
165x8 / 145x6 / 95x8
165x8 / 145x8 / 95x8
165x8 / 145x8 / 95x12

Lat Pulldown 3 18–26 Double Drop-sets
160x10 / 140x9 / 120x10
180x10 / 140x9 / 120x10
200x10 / 140x12 / 120x12

Single-Arm Dumbbell Row 3 18–26 Double Drop-sets
55x8 / 45x8 / 35x8
70x8 / 55x8 / 35x8
80x8 / 55x8 / 35x8

Seated Cable Row 3 18–26 Double Drop-sets
135x8 / 105x10 / 75x10
150x9 / 105x10 / 75x10
165x9 / 105x10 / 75x11

Seated Calf Raise 3 30 Double Drop-sets
135x10 / 90x12 / 45x14
135x11 / 90x13 / 45x15
135x11 / 90x15 / 45x18

Pull-ups: 3 sets
9
8
8

---

10/16/2018 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #9
CHEST & ABS Day

Flat Bench Dumbbell Flye 3 25–27 Double Drop-sets
45x15 / 35x9 / 25x9
45x15 / 35x9 / 25x9
45x15 / 35x9 / 25x10

Decline Bench Press 3 25–27 Double Drop-sets
165x15 / 145x8 / 95x10
165x15 / 145x9 / 95x12
165x15 / 145x9 / 95x13

Incline Cable Flye 3 20 Double Drop-sets
25x12 / 20x10 / 15x10
30x12 / 20x10 / 15x10
35x8 / 20x10 / 15x11

Decline Dumbbell Press 3 20 Double Drop-sets
60x12 / 50x8 / 35x10
70x8 / 50x8 / 35x10
70x8 / 50x8 / 35x11

Lying Leg Raise: 4 sets
20
20
20
20

Pull-ups: 3 sets
9
9
8

---

10/17/2018 - Wednesday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 60 minutes

---

10/18/2018 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #12
SHOULDERS Day

Bent-Over Rear Delt Flye 3 Double Drop-sets
20x15 / 15x8 / 10x8
20x17 / 15x8 / 10x9
25x15 / 15x10 / 10x10

Standing Barbell Shoulder Press 3 Double Drop-sets
105x12 / 85x8 / 65x8
105x12 / 85x8 / 65x10
105x13 / 85x9 / 65x10

Plate Front Raise 3 Double Drop-sets
45x12 / 25x10 / 10x15
45x15 / 25x12 / 10x15
45x15 / 25x12 / 10x15

Standing Dumbbell Shrugs 3 Double Drop-sets
115x15 / 60x10 / 50x8
115x15 / 60x10 / 50x10
120x15 / 60x10 / 50x10

Pull-Ups: 3 sets
10
9
9

---

10/19/2018 - Friday
Cardio
Basketball + Lifts

Five Games of Full-Court Basketball to 15: 60 minutes

Machine Preacher Curl: 4 sets
50x15
70x12
70x12
90x10

Straight-Bar Triceps Pushdown: 1 set
65x15

Pull-Ups: 3 sets
12
10
11

---

Supplements
--Upon Waking--
Green Shake - Blended shake containing kale, spinach, whey, & MCT oil
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Signature Whey Protein by Bodybuilding dot com
--Before Bed--
Sleep Support - 4 capsules of Z-Elite by RSP

---

Workout Notes
This month has been a whirlwind.
Still putting in work!!!
I purchased a house yesterday. First time homeowner.
It will be a busy week of moving.
Had a pretty solid week last week with the diet, but this week is going to be a struggle.
Much to do, much to do!
Happy Training, all!

---

Still putting in great work! Very impressive, buddy!

Thank you very much for stopping by, Officer Jim! Take care, man!

You are a machine

Thank you so much, AnandaGirl!

[bbowsh54]

10/23/2018 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #16
CHEST & ABS Day

Decline Barbell Bench Press 3 10
155x15
185x13
225x11

Incline Cable Flye 3 10
25x15
30x15
35x12

Plate Press 3 10
45x15
45x14
45x14

Incline Bench Press 2 10
135x11
135x11

Decline Dumbbell Flye 3 10
45x12
50x12
50x12

Hanging Leg Raise 3 sets
12
12
12

---

10/25/2018 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #19
SHOULDERS & ABS Day

Behind-the-Neck Barbell Press 3 10
95x10
105x10
105x11

Dumbbell Side Lateral Raise 3 10
25x14
30x12
35x12

Bent-Over Rear Delt Flye 3 10
20x12
25x10
30x10

Plate Machine Shoulder Press 4 10
180x13
200x12
220x11
230x8

Single Dumbbell Front Raise 3 10
50x10
55x12
60x10

Side Plate Raise 3 12
25x12
25x12
25x12

Decline Sit-Up: 5 sets
15
17
17
18
19

---

10/29/2018 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #22
BACK & CALVES Day

Pull-Ups: 5 sets
11
11
10
8
7

Neutral-Grip Lat Pulldown 3 15
140x17
160x15
170x15

T-Bar Row 3 15
45x15
70x15
90x14

Dumbbell Shrug 3 15
60x20
100x15
110x15

Deadlift 3 10
135x10
185x10
205x10

Seated Calf Raise 4 15
90x20
115x20
135x17
135x16

---

11/01/2018 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #23
CHEST & ABS Day

Incline Bench Press 3 15
135x15
155x15
155x15

Decline Bench Press 3 15
155x15
185x15
185x15

Flat-Bench Dumbbell Flye 3 15
40x15
45x15
50x15

Cable Crossover 3 15
60x15
60x15
60x15

Neutral Dumbbell Push-Up 2 sets
12
12

Exercise Ball Crunch 5 sets
14
14
14
14
14

Pull-Ups: 3 sets
10
9
9

---

11/02/2018 - Friday
Gethin's 8-Week Muscle Building Trainer
Lift #26
SHOULDERS & ABS Day

Dumbbell Side Lateral Raise 3 15
20x18
25x17
30x16

Alternating Front Raise 3 15
20x15
25x15
25x15

Arnold Press 3 15
50x14
55x13
50x14

Chest-Supported Rear-Delt Reverse Flye 3 15
20x15
20x15
20x15

Dumbbell Side-to-Front Raise 3 15
15x15
15x15
15x15

Lying Leg Raise: 4 sets
20
20
20
20

Pull-Ups: 3 sets
10
10
9

---

Supplements
--Upon Waking--
Green Shake - Blended shake containing kale, spinach, whey, & MCT oil
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Signature Whey Protein by Bodybuilding dot com
--Before Bed--
Sleep Support - 4 capsules of Z-Elite by RSP

---

Workout Notes
Greetings, all.
It has been a very busy couple weeks.
Closed on a house on the 22nd. Spent most of the week moving.
Got very sick last week. Took a couple days off from the gym.
Still getting over this cold slowly, have a cough and drainage.
Still waiting for my dislocated pinky finger to heal up.
Pushing through and putting some work in. Aiming to have a nice Back Lift this afternoon.
Take care, all. Happy Training!

[bbowsh54]

11/05/2018 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #29
BACK & CALVES Day

Hammer-Grip Plate Machine Row 5 25, 20, 15, 10, 5
90x25
180x20
230x15
280x10
340x5

Reverse-Grip Bent-Over Row 5 5, 10, 15, 20, 25
185x5
165x10
145x15
95x20
65x25

Bent-Over Barbell Row 5 25, 20, 15, 10, 5
65x25
95x20
155x15
165x10
195x5

Barbell Shrug 5 5, 10, 15, 20, 25
235x7
205x12
195x15
185x20
155x25

Seated Calf Raise 6 25, 20, 15, 15, 20, 25
70x25
100x20
125x15
125x15
115x20
100x25

Pull-Ups: 3 sets
10
10
9

---

11/06/2018 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #30
CHEST & ABS Day

Barbell Floor Press 5 25, 20, 15, 10, 5
65x30
95x20
135x18
185x10
205x5

Decline Dumbbell Press 5 5, 10, 15, 20, 25
75x5
70x10
65x15
45x20
35x27

Incline Cable Flye 5 25, 20, 15, 10, 5
10x25
20x20
30x15
35x12
50x7

Machine Chest Press 5 5, 10, 15, 20, 25
200x5
200x10
150x15
100x20
50x25

Weighted Sit-up 5 sets
25x20
25x20
25x20
25x20
25x20

Pull-Ups: 3 sets
10
10
10

---

11/08/2018 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #32
TRICEPS, BICEPS, & CALVES Day

Straight-Bar Triceps Cable Pushdown 5x 30, 25, 20, 15, 10
70x30
90x25
110x20
130x15
150x12

Triceps Bent-Over Cable Overhead Extension 6x 5 10, 15, 20, 25, 30
150x5
130x10
100x15
70x20
50x25
50x32

Cable Preacher Curl 5 30, 25, 20, 15, 10
20x30
40x25
60x20
80x15
100x12

Standing Barbell Biceps Curl 6x 5 10, 15, 20, 25, 30
80x7
70x10
50x15
40x20
30x25
20x35

Seated Calf Raise 6x 25, 20, 15, 15, 20, 25
70x30
115x20
135x15
160x15
135x20
115x25

Pull-Ups: 3 sets
9
9
8

---

11/09/2018 - Friday
Gethin's 8-Week Muscle Building Trainer
Lift #33
SHOULDERS & ABS Day

Plate Machine Shoulder Press 5x 35, 30, 25, 20, 15
50x35
70x30
110x25
140x20
200x14

Dumbbell Side Lateral Raise 5x 15, 20, 25, 30, 35
30x15
25x20
15x25
10x30
7.5x35

Dumbbell Front Raise 5x 35, 30, 25, 20, 15
5x35
7.5x30
10x25
15x20
25x17

Chest-Supported Rear Delt Raise 5x 15, 20, 25, 30, 35
25x15
15x20
15x25
10x30
5x35

Hanging Ab Leg Raise: 5 sets
12
12
12
14
14

Pull-Ups: 3 sets
10
10
10

---

Supplements
--Upon Waking--
Green Shake - Blended shake containing kale, spinach, whey, & MCT oil
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Signature Whey Protein by Bodybuilding dot com
--Before Bed--
Sleep Support - 4 capsules of Z-Elite by RSP

---

Workout Notes
Put in some solid lifts this week.
On the upswing from my cold.
Hoping to get back on the basketball court next week.
Road-tripped to Milwaukee this weekend. Went to the Dolphins vs Packers game.
Will get back to the gym tomorrow!

[bbowsh54]

11/13/2018 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #36
BACK & CALVES Day

Lat Pulldown 5x 25, 20, 15, 10, 5
100x25
130x20
170x15
210x10
230x5

Reverse-Grip Pulldown 5x 5, 10, 15, 20, 25
230x5
180x10
140x15
100x20
80x25

Bent-Over Dumbbell Row 5x 25, 20, 15, 10, 5
30x25
35x20
50x15
70x10
80x6

Plate Machine Iso Row 5x 5, 10, 15, 20, 25
300x6
280x10
180x15
140x20
90x25

Seated Calf Raise 6x 30, 20, 10, 10, 20, 30
70x30
115x20
160x12
160x12
115x21
115x30

Pull-Ups: 2 sets
9
9

---

11/14/2018 - Wednesday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 60 minutes

---

11/15/2018 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #37
CHEST & ABS Day

Decline Barbell Bench Press 5x 25, 20, 15, 10, 5
105x25
145x20
185x15
225x10
235x6

Plate Machine Chest Press 5x 5, 10, 15, 20, 25
170x5
150x10
100x15
70x20
20x25

Incline Dumbbell Press 5x 25, 20, 15, 10, 5
35x25
50x20
60x15
65x10
75x5

Cable Crossover 5x 5, 10, 15, 20, 25
100x5
80x10
60x15
40x20
40x25

Legs-Elevated Cross-Body Crunches: 5 sets
20
22
24
28
28

Pull-Ups: 2 sets
9
9

---

11/16/2018 - Friday
Gethin's 8-Week Muscle Building Trainer
Lift #40
SHOULDERS & ABS Day

Cable Rear Delt Flye 5x 30, 25, 20, 15, 10
5x30
5x25
10x20
15x15
20x10

Cable Bilateral Side Raise 5x 10, 15, 20, 25, 30
15x10
10x15
10x18
5x25
5x30

Chest-Supported Front Plate Raise 5x 30, 25, 20, 15, 10
10x30
10x25
25x20
25x17
45x10

Barbell Shrug 5x 10, 15, 20, 25, 30
205x12
185x16
155x20
135x25
135x28

Lying Incline Leg Raise: 4 sets
14
14
14
15

Pull-Ups: 3 sets
10
10
8

---

11/19/2018 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #43
BACK & CALVES Day

Pull-Ups: 4 sets
10
10
10
10

Bent-Over Two-Dumbbell Traps Row 4x 20, 15, 10, 5
35x20
40x15
45x10
60x5

Narrow-Grip Pulldown 4x 5, 10, 15, 20
220x5
200x10
170x15
150x20

Bent-Over Two-Dumbbell Row 4x 5, 10, 15, 20
70x5
60x10
50x15
45x20

Deadlift 6x 15, 10, 5, 5, 10, 15
135x15
185x10
255x5
265x5
185x10
135x15

Seated Calf Raise 6x 30, 20, 10, 10, 20, 30
90x30
135x20
160x10
160x10
135x20
90x30

---

11/20/2018 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #44
CHEST & ABS Day

Incline Cable Flye 4x 20, 15, 10, 5
10x20
25x15
35x10
45x5

Decline Dumbbell Press 4x 20, 15, 10, 5
45x20
55x15
60x10
75x5

Incline Dumbbell Press 2x 5, 10
60x5
55x10

Decline Dumbbell Flye 4x 5, 10, 15, 20
55x5
45x10
35x15
25x20

Barbell Bench Press 6x 25, 15, 5, 5, 15, 25
135x25
185x15
275x5
275x4
185x15
135x20

Weighted Sit-Up 4 sets
25x20
25x20
25x20
25x20

Plank 4 sets
30 sec
30 sec
30 sec
30 sec

Pull-Ups: 3 sets
10
10
9

---

11/21/2018 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #47
THOULDERS & ABS Day

Standing Dumbbell Shoulder Press 4x 25, 20, 15, 10
30x25
35x20
45x15
60x10

Dumbbell Side Lateral Raise 4x 25, 20, 15, 10
15x25
20x20
25x15
35x10

Face-Pull 4x 10, 15, 20, 25
150x10
130x15
100x20
80x25

Cable Front Raise 4x 10, 15, 20, 25
50x12
40x15
30x20
20x25

Standing Dumbbell Shrugs 6x 30, 20, 10, 10, 20, 30
45x30
75x20
110x10
120x10
75x20
50x25

Ab Wheel Rollout: 6 sets
12
12
12
12
11
11

Pull-Ups: 3 sets
10
9
9

---

11/24/2018 - Saturday Night
Freestyle Routine
Lift
Full Body - Emphasis on Delts

Squat: 3 sets
75x10
75x10
75x12

Preacher EZ-Bar Curl: 3 sets
65x12
65x12
65x14

Cable Crossover Flye: 3 sets
50x17
70x12
70x12

Bent-Over Rear Delt Reverse Flye: 3 sets
20x15
25x14
30x12

Machine Lateral Raise: 5 sets
50x15
70x13
70x12
70x12
90x10

Rope Triceps Pushdown: 6 sets
90x18
120x12
120x12
120x12
140x10
140x10

Dumbbell Shoulder Press: 3 sets
55x10
60x10
60x10

Dumbbell Side Lateral Raise: 3 sets
25x14
30x12
30x12

Pull-Ups: 3 sets
10
10
10

---

Supplements
--Upon Waking--
Green Shake - Blended shake containing kale, spinach, whey, & MCT oil
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Signature Whey Protein by Bodybuilding dot com
--Before Bed--
Sleep Support - 4 capsules of Z-Elite by RSP

---

Workout Notes
Put in some solid work over the last two weeks.
Made myself nice and sore before Thanksgiving break.
Flag Football starts next first week of December.
Put up the Christmas Tree this weekend!
Have a wonderful week, all.
Happy Training!

[bbowsh54]

Bowser's 2018 Pull-Up Log
(Through August)

07/05
+31

07/09
+29

07/10
+33

07/11
+33

07/12
+54

07/13
+19

07/16
+26

07/17
+23

07/18
+27

07/24
+26

07/26
+23

07/27
+43

07/30
+40

07/31
+24

08/01
+22

08/02
+26

08/06
+26

08/07
+26

08/08
+31

08/09
+30

08/11
+25

08/13
+25

08/14
+24

08/15
+36

08/16
+34

08/20
+22

08/21
+23

08/22
+28

08/23
+53

08/27
+40

08/28
+26

08/29
+28

08/30
+70

[Adding 1,026 to previous total.]

2018 Individual Total: 3,679

[bbowsh54]

Bowser's 2018 Pull-Up Log
(Through November 24th)

09/04
+27

09/05
+29

09/06
+67

09/07
+31

09/10
+28

09/11
+30

09/13
+28

09/14
+33

09/17
+26

09/18
+29

09/20
+29

09/21
+22

09/24
+28

09/25
+40

09/27
+27

09/28
+20

10/01
+27

10/02
+27

10/03
+10

10/04
+30

10/05
+27

10/08
+28

10/09
+37

10/11
+30

10/12
+30

10/15
+25

10/16
+26

10/18
+28

10/19
+33

10/23
+36

10/29
+47

11/01
+28

11/02
+29

11/05
+29

11/06
+30

11/08
+26

11/09
+30

11/13
+18

11/15
+18

11/16
+28

11/19
+40

11/20
+29

11/21
+28

11/24
+30

[Adding 1,298 to previous total.]

2018 Individual Total: 4,977

[jwtiger69]

Glad to you see at it! Hope all is well....