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

[bbowsh54]

11/26/2018 - 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
155x5
115x10
95x15
95x20

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

Back Hyperextension: 6 sets
15
15
15
15
12
12

Seated Calf Raise 6x 30, 20, 10, 10, 20, 30
90x30
115x20
160x10
160x10
135x20
90x32

Pull-Ups: 3 set
10
9
8

---

11/27/2018 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #51
CHEST & ABS Day

Decline Chest Bench Press 6x 20, 15, 10, 5, 5, 15
135x20
185x15
205x10
225x5
235x6
145x15

Incline Bench Press 6x 20, 15, 10, 5, 5, 12
135x20
145x15
155x10
165x5
165x7
135x12

Lying on Bosu Ball Cable Flye 6x 20, 15, 10, 10, 15, 20
30x20
50x15
60x10
60x9
40x15
30x20

Ab Bicycles: 5 sets
23
25
27
29
29

Pull-Ups: 3 sets
9
9
8

---

11/29/2018 - 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
40x6
30x10
25x15
20x20

Dumbbell Shrug 8x 20, 15, 10, 5, 5, 10, 15, 20
60x20
100x15
110x10
120x7
120x7
115x10
105x15
60x20

Ab V-Ups: 5 sets
16
16
17
18
19

Pull-Ups: 3 sets
10
10
10

---

11/30/2018 - Friday
Cardio
Basketball

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

---

Supplements
--Upon Waking--
Green Shake - Blended shake containing kale, spinach, whey, & MCT oil
--Intra-Workout--
In-Kaged - 1 scoop of In-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Muscle Milk Collegiate Series Protein
--Before Bed--
Sleep Support - 3 capsules of Z-Elite by RSP

---

Workout Notes
Another solid week in the books.
Made myself nice and sore from each lift last week.
Flag Football season starts this week.
We play every Wednesday night.
Happy training, all.

[pastorpritch]

Good work man

Liking the pyramid style here, good stuff! Seeing results?

[bbowsh54]

12/03/2018 - 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
55x20
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: 2 sets
9
8

---

12/04/2018 - 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

---

12/05/2018 - Wednesday
Cardio
Basketball

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

---

12/06/2018 - 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
20x20
20x20
20x20

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

Decline Sit-Ups 3 sets
21
21
24

Pull-Ups: 3 sets
10
10
10

---

12/07/2018 - Friday
Cardio
Basketball

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

---

12/10/2018 - 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 / 95x13

Lat Pulldown 3 18–26 Double Drop-sets
160x10 / 140x9 / 120x10
180x10 / 140x9 / 120x10
210x10 / 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 / 75x10

Seated Calf Raise 3 30 Double Drop-sets
135x10 / 90x12 / 45x14
135x11 / 90x14 / 45x15
135x12 / 90x16 / 45x18

Pull-ups: 3 sets
9
8
6

---

12/11/2018 - 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 / 25x10
45x15 / 35x9 / 25x10

Decline Bench Press 3 25–27 Double Drop-sets
165x15 / 145x8 / 95x10
165x15 / 145x9 / 95x12
165x16 / 144x9 / 95x13

Incline Cable Flye 3 20 Double Drop-sets
25x12 / 20x10 / 15x10
30x12 / 20x10 / 15x10
35x9 / 20x10 / 15x13

Decline Dumbbell Press 3 20 Double Drop-sets
60x12 / 50x8 / 35x10
70x8 / 50x8 / 35x10
70x9 / 50x8 / 35x11

Lying Leg Raise: 4 sets
20
20
20
20

Pull-ups: 3 sets
10
9
9

---

12/12/2018 - Friday
Cardio
Elliptical

Elliptical: 15 minutes

Machine Preacher Curl: 4 sets
50x15
70x12
90x9
110x5

Rope Triceps Pushdown: 3 sets
50x15
65x12
80x9

Pull-Ups: 3 sets
10
10
7

---

12/13/2018 - 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
25x15 / 15x10 / 15x10
25x15 / 15x10 / 15x10

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

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

Standing Dumbbell Shrugs 3 Double Drop-sets
115x10 / 60x10 / 50x8
115x12 / 60x10 / 50x10
120x15 / 60x10 / 50x10

Pull-Ups: 3 sets
9
9
10

---

12/14/2018 - Friday
Cardio
Elliptical

Elliptical: 23 minutes

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

V-Bar Triceps Pushdown: 3 sets
50x15
65x12
65x12

---

Supplements
--Upon Waking--
Green Shake - Blended shake containing kale, spinach, whey, & MCT oil
--Intra-Workout--
In-Kaged - 1 scoop of In-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Muscle Milk Collegiate Series Protein
--Before Bed--
Sleep Support - 3 capsules of Z-Elite by RSP

---

Workout Notes
More work in the books!
Christmas is right around the corner.
Really struggling with the diet... So many goodies and meals being brought to the office for the holiday season...
Went to Minneapolis last weekend. Saw the play "Noises Off" and the Dolphins/Vikings football game.
Pushing hard. My left elbow has been bothering me a little bit during pull-ups. Trying to work through it by angling upward and not going all the way down at the bottom.
Flag Football season is under way. We play on Wednesday nights. Great change-of-pace type of cardio.
Happy training, everyone!

---

Good work man

Liking the pyramid style here, good stuff! Seeing results?

Thank you so much for dropping by, sir!
I certainly was seeing results the past two months. Progress has slowed this month.
Diet and sleep with holiday prep has likely been affecting things. :/
Take care, brotha'!

[pastorpritch]

Lookin' good still. Nice workouts

Understand about the diet and sleep around the holidays
I'm working on dieting down (eating less) in order to properly work back up. Not seeing much muscle gain in reality, but because I'm losing a little weight at a time and not decreasing muscle mass much it looks like I've gained

[NoCarbsNoSugar]

I got dizzy reading your workout up in here
Good work, Bo!

Merry Christmas and Happy New Year to you and your family.
Just in case I don't get in here again in the next few days.

[scrossmaggard]

Glad to see you still plugging along in here.

[bbowsh54]

12/17/2018 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #15
BACK & CALVES Day

Deadlift 3x 10
135x10
185x10
235x10

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

Barbell Shrug 3x 10
155x18
185x15
235x12

Reverse-Grip Pulldown 3x 10
160x12
180x12
220x10

Seated Calf Raise 5x 50,40,30,20,10
25x50
45x40
70x30
115x20
135x10

Pull-Up: 4 sets
9
9
9
8

---

12/18/2018 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #16
CHEST & ABS Day

Decline Barbell Bench Press 3 10
155x15
185x13
225x10

Incline Cable Flye 3x 10
25x15
30x15
40x10

Plate Press 3x 12
45x12
45x13
45x15

Incline Bench Press 3x 10
135x11
135x11
155x10

Decline Dumbbell Flye 3x 10
45x12
50x12
55x9

Hanging Leg Raise: 4 sets
12
12
12
12

Pull-Ups: 3 sets
9
9
9

---

12/19/2018 - Wednesday
Cardio
Basketball

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

---

12/20/2018 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #19
SHOULDERS & ABS Day

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

Dumbbell Side Lateral Raise 3 10
25x15
35x10
35x12

Bent-Over Rear Delt Flye 3 10
20x10
25x10
30x11

Plate Machine Shoulder Press 3 10
180x12
200x11
230x10

Single Dumbbell Front Raise 3 10
50x10
60x10
60x11

Side Plate Raise 3 12
25x12
25x12
25x12

Decline Sit-Up: 5 sets
15
16
17
18
17

Pull-Ups: 3 sets
9
9
8

---

12/21/2018 - Friday
Gethin's 8-Week Muscle Building Trainer
Lift #18
TRICEPS, BICEPS, & CALVES Day

Straight-Bar Triceps Cable Pushdown 3 10
100x15
120x15
150x14

Cable Overhead Triceps Extension 3 10
100x12
120x12
140x10

Skull-Crushers 3 10
60x14
70x11
70x10

Overhead Plate Extension 3 10
45x18
45x18
45x20

Squatting Cable Curl 3 10
100x12
120x10
120x11

Standing Biceps Cable Curl 3 10
100x12
120x10
120x10

Lying Reverse-Grip Cable Curl 3 10
80x12
90x12
90x11

Cable Preacher Curl 3 10
50x14
60x14
80x11

Spider Plate Curl 3 10
45x13
45x10
45x10

Seated Dumbbell Curl 3 10
35x7
25x11
25x10

Smith Machine Calf Raise 4 30, 20, 15, 10
105x30
125x20
155x15
195x10

Seated Calf Raise 5 50, 40, 30, 20, 10
25x50
45x40
90x30
135x20
170x10

Pull-Ups: 3 sets
10
9
9

---

12/26/2018 - Wednesday Night
Freestyle Routine
Lift
Full-Body w/ Emphasis on Back

Squat: 3 sets
75x10
75x10
85x12

Incline Inner Bicep Curl: 4 sets
15x20
20x15
25x11
30x11

Machine Lat Pulldown: 3 sets
130x15
150x12
170x12

Dumbbell Side Raise: 3 sets
20x17
25x15
30x13

Smith Maxhine Behind-The-Back Shrug: 1 set
195x10

Straight-Arm Pulldown: 4 sets
70x15
100x14
100x14
110x12

Dumbbell Shrug: 4 sets
70x18
100x15
100x13
75x15

Deadlift: 3 sets
135x10
225x7
225x7

Seated Machine Calf Press: 3 sets
210x17
250x17
270x17
310x15
330x13

Pull-Ups: 3 sets
10
9
9

---

12/27/2018 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #23
CHEST & ABS Day

Incline Bench Press 3 15
135x15
155x14
155x14

Decline Bench Press 3 15
155x15
185x15
185x16

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

Cable Crossover 3 15
60x15
60x15
60x15

Exercise Ball Crunch: 5 sets
14
14
14
16
16

Pull-Ups: 3 sets
9
9
8

---

12/28/2018 - Friday
Cardio
Basketball + Weights

Two Games of Full-Court Basketball to 15: 30 minutes

Elliptical: 10 min

Machine Side Raise: 4 sets
70x12
70x13
70x15
70x15

Machine Overhead Press: 3 sets
70x15
90x15
110x15

Machine Preacher Curl: 3 sets
70x15
90x15
110x12

---

12/31/2018 - Monday
At-Home Dumbbell Routine
Lift
Full-Body Freestyle

Dumbbell Walking Lunges: 5 sets
20x12
20x12
20x12
20x12
20x12

Dumbbell Side Lateral Raise: 7 sets
20x20
20x25
20x26
20x27
20x28
20x28
20x28

Standing Dumbbell Curls: 5 sets
20x20
20x22
20x23
20x23
20x23

Cross-Body Ab V-Ups: 5 sets
14
14
14
14
16

Push-Ups: 5 sets
15
17
15
15
17

Two-Arm Overhead Dumbbell Triceps Extension
20x15
20x15
20x13
20x15

---

01/02/2019 - Wednesday
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
360x5

Reverse-Grip Bent-Over Row 5 5, 10, 15, 20, 25x
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
225x10
195x15
185x20
155x25

Seated Calf Raise 6 25, 20, 15, 15, 20, 25
70x25
100x20
125x15
125x17
115x20
100x25

Plank:
30 sec
30 sec
40 sec

---

Supplements
--Upon Waking--
Green Shake - Blended shake containing kale, spinach, whey, & MCT oil
Multivitamin‎ - 1 tablet of Mutli Complete by NatureMade
--Pre-Workout--
Assault - 1 scoop of Assault by Muscle Pharm
--Post-Workout--
Protein - 1 scoop of Muscle Milk Collegiate Series Protein
--Before Bed--
Sleep Support - 3 capsules of Z-Elite by RSP

---

Workout Notes
HAPPY NEW YEAR, EVERYONE!!!
I've been plugging away.
Altered my scheduled a bit around the holidays.
Still putting in work!
My girlfriend purchased four private boxing lessons for me as a gift!
They start next week. One-on-one for an hour on Monday nights.
Happy Training, all!

---

Lookin' good still. Nice workouts

Understand about the diet and sleep around the holidays
I'm working on dieting down (eating less) in order to properly work back up. Not seeing much muscle gain in reality, but because I'm losing a little weight at a time and not decreasing muscle mass much it looks like I've gained

Great to hear from you, Pastor Pritch! Thanks for stopping by. I definitely relate. It's always difficult eating less and feeling as though we're maintaining or losing muscle with the deficit...
But, lately, "eating less" has been the BIGGEST challenge!

I got dizzy reading your workout up in here
Good work, Bo!

Merry Christmas and Happy New Year to you and your family.
Just in case I don't get in here again in the next few days.

HHHEEEEEYYYY! Merry Christmas and Happy New Year, Flo! Thank you so much for stopping by!
Hope all is well with you and the family! Still hitting Crunch Fitness frequently?

Glad to see you still plugging along in here.

Thank you very much for stopping by, Scrossmaggard!!

[JohnButz]

Happy New Year Brother! Looking good in here!

[bbowsh54]

Bowser's 2018 Pull-Up Log

11/26
+27

11/27
+26

11/29
+30

12/03
+17

12/04
+28

12/06
+30

12/10
+23

12/11
+28

12/12
+27

12/13
+28

12/17
+35

12/18
+27

12/20
+26

12/21
+28

12/26
+28

12/27
+26

[Adding 434 previous total.]

2018 Individual GRAND Total: 5,411

[pastorpritch]

Nice man!

[bbowsh54]

Bowser's 2019 Row Log
(Meters rowed on rowing machine)

01/03
+1600 (1,600)

01/04
+1600 (3,200)

01/07
+1600 (4,800)

01/08
+2000 (6,800)

01/ 09
+3800 (10,600)

01/10
+2100 (12,700)

Current 2019 Individual Total: 12,700


https://instagram.com/p/BsO7f0gnxGC/

[bbowsh54]

01/03/2019 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #30
CHEST & ABS Day

Barbell Floor Press 5 25, 20, 15, 10, 5
65x30
95x20
145x17
185x10
215x7

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

Plank: 3 sets
30s
30s
40s

Rowing Machine: 4 sets
400m
400m
400m
400m

---

01/04/2019 - 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
200x15

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

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

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

Rowing Machine: 4 sets
400m
400m
400m
400m

---

01/07/2019 - 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
180x15
140x20
90x25

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

Rowing Machine: 4 sets
400m
400m
400m
400m

---

01/07/2019 - Monday Night
Cardio
Boxing

Private Boxing Lesson: 60 minutes

---

01/08/2019 - 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
150x10
100x15
70x20
20x25

Incline Dumbbell Press 5x 25, 20, 15, 10, 5
35x25
50x20
60x15
65x10
75x7

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

Legs-Elevated Cross-Body Crunches: 5 sets
20
22
24
26
28

Rowing Machine: 5 sets
400m
400m
400m
400m
400m

---

01/09/2019 - Wednesday
Cardio
Rowing

Rowing Machine: 20 minutes [Resistance 10/10]

---
01/09/2019 - Wednesday Night
Cardio
Flag Football

Flag Football League Game: 45 minutes

---

01/10/2019 - 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
15x15
20x10

Cable Bilateral Side Raise 5x 10, 15, 20, 25, 30
15x10
10x15
10x20
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
185x15
155x20
135x25
135x30

Lying Incline Leg Raise: 4 sets
14
14
14
15

Rowing Machine: 5 sets
400m
400m
400m
400m
500m

---

Supplements
--Upon Waking--
Green Shake - Blended shake containing kale, spinach, whey, & MCT oil
Multivitamin‎ - 1 tablet of Mutli Complete by NatureMade
Fenugreek - 2 capsules of Fenugreek by Natures Way
--Pre-Workout--
Assault - 1 scoop of Assault by MusclePharm
--Post-Workout--
Protein - 1 scoop of Combat 100% Whey by MusclePharm

---

Workout Notes
Successful week.
Attempting to clean up the diet. On the right track this week.
My first one-on-one boxing lesson was humbling. Was sore in weird places.
So amazed by boxer's balance and ability to defend while also throwing punches.
Staying busy with boxing, bowling league, and flag football league after work.
Happy Training, all!

---

Happy New Year Brother! Looking good in here!

Thanks so much for stopping by, JohnButz!! Happy New Year!

Nice man!

Thank you very much, Pastor Pritch!

[NoCarbsNoSugar]

Great job, Bow.
Boxing sounds awesome!

[JohnButz]

boxing, bowling league, and flag football

Awesome training and I love the well-rounded approach!

[bbowsh54]

Bowser's 2019 Row Log
(Meters rowed on rowing machine)

01/14
+1700 (14,400)

01/14 pt2
+700 (15,100)

01/15
+1700 (16,800)

01/16
+1700 (18,500)

01/17
+1600 (20,100)

01/17 pt2
+4400 (24,500)

01/18
+1700 (26,200)

01/21
+1600 (27,800)

Current 2019 Individual Total: 27,800

[bbowsh54]

01/14/2019 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #43
BACK & CALVES Day

Lat Pulldown: 4 sets
100x20
140x15
200x10
240x5

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

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

Rowing Machine: 4 sets
400m
400m
400m
500m

---

01/14/2019 - Monday Night
Cardio
Boxing

Private Boxing Lesson: 60 minutes

---

01/15/2019 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #44
CHEST & ABS Day

Incline Cable Flye 4x 20, 15, 10, 5
10x20
25x15
35x10
45x7

Decline Dumbbell Press 4x 20, 15, 10, 5
45x20
55x15
60x10
75x7

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

Barbell Bench Press 6x 25, 15, 5, 5, 15, 25
135x25
185x15
275x4
275x4
185x15
135x22

Weighted Sit-Up: 4 sets
30x14
30x14
30x14
30x14

Plank: 4 sets
30sec
30sec
30sec
30sec

Rowing Machine: 4 sets
400m
400m
400m
500m

---

01/16/2019 - Wednesday
Cardio
Rowing

Rowing Machine: 20 minutes [Resistance 10/10]

---

01/17/2019 - 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
150x10
130x15
100x20
70x25

Cable Front Raise 4x 10, 15, 20, 25
50x10
40x15
30x20
20x25

Standing Dumbbell Shrugs 6x 30, 20, 10, 10, 20, 30
45x30
75x20
115x11
120x11
75x20
50x30

Ab Wheel Rollout: 4 sets
12
12
12
12

Rowing Machine: 4 sets
400m
400m
400m
400m

---

01/21/2019 - 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 5x 20, 15, 10, 5, 5
140x20
170x15
200x10
240x5
250x5

Back Hyperextension: 4 sets
12
12
12
12

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

Rowing Machine: 4 sets
400m
400m
400m
400m

---

01/21/2019 - Monday Night
Cardio
Boxing

Private Boxing Lesson: 60 minutes

---

01/22/2019 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #51
CHEST & ABS Day

Decline Chest Bench Press 6x 20, 15, 10, 5, 5, 15
135x20
185x15
205x10
225x6
235x6
145x15

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

Lying on Bosu Ball Cable Flye 3x 20, 15, 10
30x20
50x15
60x10

Ab Bicycles: 4 sets
23
25
27
29

Rowing Machine: 4 sets
400m
400m
400m
600m

---

01/24/2019 - 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
25x15
40x5
40x7
30x10
25x15
20x20

Dumbbell Shrug 8x 20, 15, 10, 5, 5, 10, 15, 20
60x20
100x15
110x10
120x7
120x7
115x10
105x15
60x22

Ab V-Ups: 5 sets
16
17
18
19
20

Rowing Machine: 5 sets
400m
400m
400m
400m
500m

---

01/25/2019 - Friday
Cardio + Lifts
Rowing + Triceps & Biceps

Rowing Machine: 2 sets
1,700m
800m

Triceps Pushdown: 4 sets
100x14
120x12
140x9
140x9

Cable Preacher Curl: 5 sets
20x20
30x17
40x13
50x11
60x8

---

Supplements
--Upon Waking--
Green Shake - Blended shake containing kale, spinach, whey, & MCT oil
Multivitamin‎ - 1 tablet of Mutli Complete by NatureMade
Fenugreek - 2 capsules of Fenugreek by Natures Way
--Pre-Workout--
Assault - 1 scoop of Assault by MusclePharm
--Post-Workout--
Protein - 1 scoop of Combat 100% Whey by MusclePharm

---

Workout Notes
Some more solid work in the books...
Last boxing lesson scheduled for tomorrow night.
Been busy lately, very tired at the moment.
Will update more later!
Happy Training, all!

[bbowsh54]

01/28/2019 - 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
55x20
70x18
100x17

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

Barbell Shrug 3 20
135x22
185x20
185x20

Seated Calf Raise 3 30
90x30
90x30
115x30

Rowing Machine: 4 sets
400m
400m
400m
400m

---

01/28/2019 - Monday Night
Cardio
Boxing

Private Boxing Lesson: 60 minutes

---

01/29/2019 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #2
CHEST & ABS Day

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

Decline Dumbbell Flye 3 20
35x20
45x20
45x19

Cable Incline Flye 3 20
20x20
25x20
30x20

Pec Deck Flye 3 20
90x20
110x20
130x19

Hanging Leg Raise: 3 sets
12
12
12

Rowing Machine: 4 sets
400m
400m
500m
500m

---

01/30/2019 - Wednesday
Cardio
Basketball

Basketball (Full-Court Games to 15): 50 minutes

Rowing Machine
500m
1500m

---

01/31/2019 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #5
SHOULDERS & ABS Day

Chest-Supported Rear Delt Raise 3 20
17.5x20
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
20x20
20x20
20x20

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

Decline Sit-Ups 3 sets
21
21
24

Rowing Machine: 4 sets
400m
400m
400m
600m

---

02/02/2019 - Saturday Night
Lift
Freestyle Routine + Rowing

Rowing Machine:
2,500m

Machine Preacher Curl: 4 sets
70x15
90x15
110x10
110x10

Machine Triceps Extension: 3 sets
70x15
90x14
90x13

Machine Side Lateral Raise: 4 sets
50x15
70x15
70x14
70x14

Cable Crossover: 4 sets
50x20
70x13
70x13
70x13

One-Arm Underhand Cable Triceps Pushdown: 4 sets
30x15
40x13
50x10
60x10

---

02/04/2019 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #15
BACK & CALVES Day

Deadlift 3x 10
135x10
185x10
235x10

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

Barbell Shrug 3x 10
185x15
235x10
235x10

Reverse-Grip Pulldown 3x 10
160x12
190x12
220x10

Seated Calf Raise 5x 50,40,30,20,10
25x50
45x40
70x30
115x20
160x10

Rowing Machine: 5 sets
400m
400m
400m
400m
600m

---

02/05/2019 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #16
CHEST & ABS Day

Decline Barbell Bench Press 3 10
155x15
185x12
225x10

Incline Cable Flye 3x 10
30x13
30x14
40x10

Plate Press 3x 12
45x14
45x15
45x14

Incline Bench Press 3x 10
135x11
135x12
155x11

Decline Dumbbell Flye 3x 10
45x12
50x12
55x12

Hanging Leg Raise: 4 sets
12
12
12
12

Rowing Machine: 4 sets
400m
400m
400m
600m

---

02/06/2019 - Wednesday
Lift - Triceps & Biceps
Freestyle Routine + Rowing

Cable Preacher Curl: 7 sets
20x20
30x15
40x13
50x13
60x9
60x8
60x7

Incline Inner Biceps Curl: 4 sets
20x17
25x15
30x12
30x11

Triceps Rope Pushdown: 2 sets
100x15
120x12

Skull-Crusher Into Bent-Arm Pullover: 5 sets
40x15
50x15
60x13
60x13
60x11

Rowing Machine: 2 sets
1200m
900m

---

Supplements
--Upon Waking--
Green Shake - Blended shake containing kale, spinach, whey, & MCT oil
Multivitamin‎ - 1 tablet of Mutli Complete by NatureMade
Fenugreek - 2 capsules of Fenugreek by Natures Way
--Post-Workout--
Protein - 1 scoop of Combat 100% Whey by MusclePharm

---

Workout Notes
Greetings, all!
I have been putting in the work.
I have some big news... A major life update.
I am engaged! I proposed on Sunday (Feb. 3rd).
Let the craziness of wedding planning begin...
Happy training, all!

[scrossmaggard]

Greetings, all!
I have been putting in the work.
I have some big news... A major life update.
I am engaged! I proposed on Sunday (Feb. 3rd).
Let the craziness of wedding planning begin...
Happy training, all!

Congrats man! I hope the planning goes smoothly.
Happy training!

[bbowsh54]

Bowser's 2019 Row Log
(Meters rowed on rowing machine)

01/22
+1800 (26,900)

01/24
+2100 (29,000)

01/25
+2500 (31,500)

01/28
+1600 (33,100)

01/29
+1800 (34,900)

01/30
+2000 (36,900)

01/31
+1800 (38,700)

02/01
+2500 (41,200)

02/04
+2200 (43,400)

02/05
+1800 (45,200)

02/06
+2100 (47,300)

02/07
+1700 (49,000)

02/08
+2200 (51,200)

02/17
+1700 (52,900)

02/18
+1900 (54,800)

Current 2019 Individual Total: 54,800 meters

[bbowsh54]

02/07/2019 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #19
SHOULDERS & ABS Day

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

Dumbbell Side Lateral Raise 3 10
25x16
35x12
35x12

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

Plate Machine Shoulder Press 3 10
180x12
200x11
230x11

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

Side Plate Raise 3 12
25x12
25x12
25x12

Decline Sit-Up: 5 sets
15
16
17
18
18

Rowing Machine: 4 sets
400m
400m
400m
500m

---

02/08/2019 - Friday
Freestyle Routine
Cardio + Lift
Rowing Machine + Triceps & Biceps

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

Underhand Straight-Bar Pushdown: 3 sets
50x15
50x15
65x13

Machine Preacher Curl: 6 sets
50x15
70x14
90x11
90x10
110x7
110x6

Rowing Machine:
2200m

---

02/13/2019 - Wednesday
Freestyle Routine
Lift
Shoulders, Chest, Triceps, & Biceps

Florida Vacation Lift

Smith Machine Bench Press: 5 sets
105x18
155x12
195x7
195x8
195x8

Dumbbell Side Lateral Raise: 2 sets
20x20
25x17

Cable Crossover: 5 sets
25x20
35x12
35x12
40x13
40x12

Rope Cable Curl: 5 sets
25x25
40x23
55x18
65x13
65x13

One-Arm Cable Side Raise: 5 sets
10x15
15x12
20x10
20x10
20x10

One-Arm Underhand Triceps Pushdown: 3 sets
20x12
20x15
25x12

Lying High Cable Curl: 3 sets
40x23
55x15
65x14

Behind-The-Back Smith Machine Shrug: 3 sets
155x15
155x15
155x15

Rope Triceps Pushdown: 2 sets
60x12
60x12

---

02/17/2019 - Sunday Night
Freestyle Routine
Cardio + Lift
Rowing + Shoulders, Triceps, & Biceps

Preacher Curl: 4 sets
60x15
60x15
60x15
60x15

Rope Bent-Over Triceps Extension: 3 sets
70x18
100x10
100x11

One-Arm Cable Side Raise: 3 sets
20x12
20x15
30x12

Dumbbell Shoulder Press: 3 sets
55x12
55x12
55x12

Machine Side Delt Raise: 3 sets
50x15
70x12
70x12

Underhand Cable Triceps Pushdown: 3 sets
100x14
100x15
110x12

Machine Shoulder Press: 3 sets
90x12
110x10
110x10

One-Arm Underhand Triceps Extension: 3 sets
40x15
40x12
40x13

Machine Curl: 3 sets
70x15
110x9
110x8

Rowing Machine:
1700m

---

02/18/2019 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #22
BACK & CALVES Day

Pull-Ups: 3 sets
9
9
9

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

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

Dumbbell Shrug 3 15
60x20
105x15
115x15

Deadlift 3 10
135x10
185x10
225x10

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

Rowing Machine: 4 sets
400m
400m
400m
700m

---

02/19/2019 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #23
CHEST & ABS Day

Incline Bench Press 3 15
135x15
155x15
155x14

Decline Bench Press 3 15
155x15
185x15
185x16

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

Cable Crossover 3 15
60x15
60x15
60x15

Exercise Ball Crunch: 5 sets
14
16
16
16
16

Rowing Machine: 4 sets
400m
400m
400m
600m

---

02/20/2019 - Wednesday
Gethin's 8-Week Muscle Building Trainer
Lift #26
SHOULDERS & ABS Day

Dumbbell Side Lateral Raise 3 15
20x20
25x17
35x15

Alternating Front Raise 3 15
20x15
25x15
25x15

Arnold Press 3 15
50x15
55x14
55x13

Chest-Supported Rear-Delt Flye 3 15
20x15
20x17
20x15

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

Lying Leg Raise: 4 sets
20
20
20
22

Rowing Machine: 4 sets
400m
400m
400m
500m

---

02/21/2019 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #25
BICEPS, TRICEPS, & CALVES Day

Dumbbell Concentration Curl 3 x 15
25x15
30x15
35x15

Two-Hand Dumbbell Hammer Curl 3 x 15
25x15
30x15
35x15

Cable Preacher Curl 3 x 15
50x15
70x15
80x15

Straight-Bar Triceps Cable Pushdown 3 x 15
120x15
140x15
150x15

Lying Dumbbell Triceps Extensions 3 x 15
45x15
55x15
70x14

Bench Dip: 3 sets
10
10
10

Straight-Legged Barbell Calf Press 3 x 15
100x15
100x15
100x17

Rowing Machine: 4 sets
400m
400m
400m
600m

---

02/22/2019 - Friday
Cardio
Basketball

Basketball (Full-Court Games to 15): 65 minutes

Rowing Machine:
800m

---

Supplements
--Upon Waking--
Green Shake - Blended shake containing kale, spinach, whey, & MCT oil
Multivitamin‎ - 1 tablet of Mutli Complete by NatureMade
Fenugreek - 2 capsules of Fenugreek by Natures Way
--Post-Workout--
Protein - 1 scoop of Combat 100% Whey by MusclePharm

---

Workout Notes
Greetings, all!
It has been an eventful month!
I was gone on a family vacation to Florida for nine days.
Still hitting the weights hard.
Aiming to clean up my diet this week! Gained some weight in Florida.
Feeling pretty good - hitting my weight targets, slowly creeping up.
Happy Training, everyone!

---

Congrats man! I hope the planning goes smoothly.
Happy training!

Thank you very much, sir!!

[bbowsh54]

02/25/2019 - 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
270x15
290x10
360x5

Reverse-Grip Bent-Over Row 5 5, 10, 15, 20, 25
185x5
165x10
145x15
95x20
75x25

Bent-Over Barbell Row 5 25, 20, 15, 10, 5
65x25
95x20
155x15
165x10
205x5

Barbell Shrug 5 5, 10, 15, 20, 25
235x7
235x10
205x15
185x20
155x25

Seated Calf Raise 6 25, 20, 15, 15, 20, 25
70x30
100x20
135x15
135x15
115x20
100x25

Rowing Machine: 4 sets
400m
400m
400m
600m

---

02/26/2019 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #30
CHEST & ABS Day

Barbell Floor Press 5 25, 20, 15, 10, 5
65x30
95x20
155x15
185x10
215x7

Decline Dumbbell Press 5 5, 10, 15, 20, 25
70x5
70x10
65x15
50x20
35x25

Incline Cable Flye 5 25, 20, 15, 10, 5
10x30
20x20
30x15
40x10
50x7

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

Weighted Sit-up 5 sets
30x17
30x17
30x17
30x17
30x17

Rowing Machine: 4 sets
400m
400m
400m
600m

---

02/27/2019 - Wednesday
Cardio
Basketball + Rowing

Basketball (Full-Court Games to 15): 60 minutes

Rowing Machine:
500m
500m

---

03/01/2019 - 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
160x20
200x15

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

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

Chest-Supported Rear Delt Raise 3x 15, 20, 25
25x15
15x20
15x25

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

Rowing Machine: 4 sets
400m
400m
400m
500m

---

03/04/2019 - 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
200x10
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
230x15
140x20
90x28

Seated Calf Raise 6x 30, 20, 10, 10, 20, 30
70x30
115x20
160x10
160x10
125x20
115x30

Rowing Machine: 4 sets
400m
400m
400m
500m

---

03/05/2019 - Tuesday
Freestyle Routine
Lift
CHEST & ABS Day

Decline Dumbbell Press: 4 sets
50x20
50x20
50x20
50x20

Incline Dumbbell Press: 4 sets
50x20
50x20
50x20
50x17

Machine Chest Press: 4 sets
100x25
150x25
200x17
200x15

Pec Deck Flye: 3 sets
100x15
110x15
120x15

Neutral Machine Chest Press: 3 sets
110x15
120x15
140x14

Legs-Elevated Cross-Body Crunch: 5 sets
20
22
24
26
30

---

03/06/2019 - Wednesday
Cardio
Basketball + Rowing

Basketball (Full-Court Games to 15): 60 minutes

Rowing Machine:
500m
400m

---

03/07/2019 - 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
15x15
25x10

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

Chest-Supported Front Plate Raise 5x 30, 25, 20, 15, 10
10x30
10x25
25x20
25x15
45x12

Barbell Shrug 5x 10, 15, 20, 25, 30
215x10
205x15
175x20
135x25
135x30

Lying Incline Leg Raise: 4 sets
14
14
14
15

Rowing Machine: 4 sets
400m
400m
400m
500m

---

Supplements
--Upon Waking--
Green Shake - Blended shake containing kale, spinach, whey, & MCT oil
Multivitamin‎ - 1 tablet of Mutli Complete by NatureMade
Fenugreek - 2 capsules of Fenugreek by Natures Way
--Post-Workout--
Protein - 1 scoop of Combat 100% Whey by MusclePharm

---

Workout Notes
Happy Friday Eve, all!!
Puttin' in work.
Still struggling with my diet a bit, primarily on the weekends.
I do great during weekdays (morning/afternoon). I am battling my cravings late at night.
Feeling strong during my lifts. Need to start focusing on cutting.
Happy training, all!

[bbowsh54]

Bowser's 2019 Row Log
(Meters rowed on rowing machine)

02/18
+1900 (54,800)

02/19
+1800 (56,600)

02/20
+1700 (58,300)

02/21
+1800 (60,100)

02/22
+800 (60,900)

02/25
+1800 (62,700)

02/26
+1800 (64,500)

02/27
+1000 (65,500)

03/01
+1700 (67,200)

03/04
+1700 (68,900)

03/06
+900 (69,800)

03/07
+1700 (71,500)

Current 2019 Individual Total: 71,500 meters

[bbowsh54]

03/08/2019 - Friday
Cardio
Basketball + Rowing

Basketball (Full-Court Games to 15): 60 minutes

Rowing Machine:
1100m

---

03/11/2019 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #43
BACK & CALVES Day

Deadlift 6x 15, 10, 5, 5, 10, 15
135x15
185x10
255x5
275x7
185x10
135x15

Lat Pulldown: 4x 20, 15, 10, 5
100x20
140x15
200x10
250x5

Bent-Over Two-Dumbbell Traps Row 4x 20, 15, 10, 5
35x20
40x15
45x10
60x7

Narrow-Grip Pulldown 4x 5, 10, 15, 20
230x5
200x10
170x15
150x20

Bent-Over Two-Dumbbell Row 2x 5, 10
70x5
60x10

Seated Calf Raise 6x 30, 20, 10, 10, 20, 30
90x30
135x20
160x12
160x12
135x20
90x32

Rowing Machine: 4 sets
400m
400m
400m
500m

---

03/12/2019 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #44
CHEST & ABS Day

Barbell Bench Press 6x 25, 15, 5, 5, 15, 25
135x25
185x15
245x6
275x4
185x15
135x22

Incline Cable Flye 3x 20, 15, 10
10x20
25x15
35x12

Decline Dumbbell Press 4x 20, 15, 10, 5
45x20
55x15
60x10
80x5

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

Weighted Sit-Up: 4 sets
35x14
35x14
35x14
35x14

Plank: 4 sets
30sec
30sec
30sec
30sec

Rowing Machine: 4 sets
400m
400m
400m
600m

---

03/13/2019 - Wednesday
Cardio
Basketball + Rowing

Basketball (Full-Court Games to 15): 60 minutes

Rowing Machine:
1400m

---

03/14/2019 - 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
150x10
130x15
100x20
70x25

Cable Front Raise 4x 10, 15, 20, 25
50x10
40x15
30x20
20x25

Standing Dumbbell Shrugs 6x 30, 20, 10, 10, 20, 30
50x30
75x20
115x12
120x12
75x20
50x30

Rowing Machine: 4 sets
400m
400m
400m
500m

---

03/15/2019 - Friday
Cardio
Basketball + Rowing

Basketball (Full-Court Games to 15): 60 minutes

Rowing Machine:
600m

---

03/18/2019 - 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
135x10
155x5
155x5
135x10
95x15
95x20

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

Back Hyperextension: 5 sets
12
12
12
12
14

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

Rowing Machine: 4 sets
400m
400m
400m
600m

---

03/19/2019 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #51
BACK & CALVES Day

Decline Chest Bench Press 8x 20, 15, 10, 5, 5, 10, 10
135x20
185x15
205x10
235x7
245x5
185x10
185x6
185x8

Incline Bench Press 5x 20, 15, 10, 5, 5
135x19
145x14
155x10
165x5
165x4

Cable Flye 5x 20, 15, 10, 5, 15
25x20
32.5x15
47.5x7
47.5x5
25x15

Ab Bicycles: 5 sets
23
25
27
29
30

Rowing Machine: 4 sets
400m
400m
400m
600m

---

03/20/2019 - Wednesday
Cardio
Basketball + Rowing

Basketball (Full-Court Games to 15): 60 minutes

Rowing Machine:
500m

---

03/20/2019 - Wednesday Night
Freestyle Routine
Rowing + Lift

Rowing Machine:
2300m
1400m

Incline Inner Biceps Curl: 5 sets
20x17
25x16
30x12
35x9
45x4 / 25x8

Squatted Cable Curl: 3 sets
70x10
70x10
70x10

Rope Triceps Pushdown: 3 sets
40x15
50x15
60x12

Pec Deck Flye: 2 sets
90x15
110x15

Cable Crossovee Flye: 3 sets
50x15
60x15
70x14

Straight-Bar Triceps Pushdown: 2 sets
60x20
100x18

---

03/21/2019 - 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
45x4
30x10
25x15
15x20

Dumbbell Side Lateral Raise 8x 20, 15, 10, 5, 5, 10, 15, 20
15x20
20x15
25x10x
45x5
45x5
30x10
25x15
20x20

Dumbbell Shrug 8x 20, 15, 10, 5, 5, 10, 15, 20
60x20
100x15
110x10
120x7
120x7
115x10
105x15
60x20

Ab V-Ups: 5 sets
16
17
18
19
20

Rowing Machine: 5 sets
400m
400m
400m
400m
400m

---

03/22/2019 - Friday
Cardio
Basketball + Rowing

Basketball (Full-Court Games to 15): 60 minutes

Rowing Machine:
700m

---

Supplements
--Upon Waking--
Green Shake - Blended shake containing kale, spinach, whey, & MCT oil
Multivitamin‎ - 1 tablet of Mutli Complete by NatureMade
Fenugreek - 2 capsules of Fenugreek by Natures Way
--Pre-Workout--
Pre-Workout - 1 scoop of Natural Energy Pre Workout by MusclePharm
--Post-Workout--
Protein - 1 scoop of Organic Protein Plant-Based Performance by MusclePharm

---

Workout Notes
Greetings, everybody!!!
Been putting in some solid work.
Working on cleaning up my diet on the weekdays.
Still having pretty terrible cheat weekends.
In the midst of wedding planning.
Happy training, all!!

[bbowsh54]

03/25/2019 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #1
BACK & CALVES Day

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

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

T-Bar Row 3 16-18
55x20
70x18
115x16

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

Barbell Shrug 3 20
135x22
185x20
185x20

Seated Calf Raise 3 30
90x30
90x30
115x30

Rowing Machine: 4 sets
400m
400m
400m
600m

---

03/26/2019 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #2
CHEST & ABS Day

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

Decline Dumbbell Flye 3 20
35x20
45x20
45x20

Cable Incline Flye 3 20
20x20
25x20
30x20

Pec Deck Flye 3 20
90x20
110x20
130x20

Hanging Leg Raise: 3 sets
12
12
12

Rowing Machine: 4 sets
400m
400m
400m
400m

---

03/27/2019 - Wednesday
Cardio
Basketball + Rowing

Basketball (Full-Court Games to 15): 60 minutes

Rowing Machine:
700m

---

03/28/2019 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #5
SHOULDERS & ABS Day

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

Cable Upright Row: 4 20
80x20
80x20
80x20
80x20

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

Standing Dumbbell Front Raise 4 20
20x20
20x20
20x20
20x20

Standing Unilateral Cable Side Raise 3 20
10x20
10x20
20x20

Decline Sit-Ups 3 sets
21
21
25

Dumbbell Side Lateral Raise 3 15
25x15
25x15
25x15

Rowing Machine: 3 sets
1700m
400m
2200m
(4,300)

---

03/29/2019 - Friday
Cardio
Basketball + Rowing

Basketball (Full-Court Games to 15): 60 minutes

Rowing Machine:
2000m

---

04/01/2019 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #15
BACK & CALVES Day

Deadlift 3x 10
135x10
185x10
255x10

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

Barbell Shrug 3x 10
185x15
255x10
255x10

Reverse-Grip Pulldown 3x 10
160x12
190x12
220x10

Seated Calf Raise 4x 50,40,30,20
25x50
45x40
70x30
115x20

Rowing Machine: 4 sets
500m
400m
400m
700m

---

04/02/2019 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #16
CHEST & ABS Day

Decline Barbell Bench Press 3 10
155x15
185x12
225x10

Incline Cable Flye 3x 10
30x14
30x13
40x10

Plate Press 3x 12
45x14
45x14
45x14

Incline Bench Press 3x 10
135x11
135x12
155x11

Decline Dumbbell Flye 3x 10
45x12
50x12
55x12

Hanging Leg Raise: 3 sets
12
12
12

Rowing Machine: 3 sets
1100m
400m
800m
(2,300)

---

04/03/2019 - Wednesday
Cardio
Basketball + Rowing

Basketball (Full-Court Games to 15): 60 minutes

Rowing Machine:
800m


---

Supplements
--Upon Waking--
Green Shake - Blended shake containing kale, spinach, whey, & MCT oil
Multivitamin‎ - 1 tablet of Mutli Complete by NatureMade
Fenugreek - 2 capsules of Fenugreek by Natures Way
--Pre-Workout--
Pre-Workout - 1 scoop of Natural Energy Pre Workout by MusclePharm
--Post-Workout--
Protein - 1 scoop of Organic Protein Plant-Based Performance by MusclePharm

---

Workout Notes
Happy Wednesday, all!
Putting in work.
Struggling with the diet.
I'm a little behind in my rowing goal for the year, primarily because of the week in Florida. Knocked me off track. I'll work hard to get back on the right track.
Busy planning a wedding!
Happy Training, all!

[bbowsh54]

Bowser's 2019 Row Log
(Meters rowed on rowing machine)

03/08
+1100 (72,600)

03/11
+1700 (74,300)

03/12
+1800 (76,100)

03/13
+1400 (77,500)

03/14
+1700 (79,200)

03/15
+600 (79,800)

03/18
+1800 (81,600)

03/19
+1800 (83,400)

03/20
+500 (83,900)

03/20
+3700 (87,600)

03/21
+2000 (89,600)

03/22
+700m (90,300)

03/25
+1800 (92,100)

03/26
+1600 (93,700)

03/27
+700 (94,400)

03/28
+4300 (98,700)

03/29
+2000 (100,700)

04/01
+2000 (102,700)

04/02
+2300 (105,000)

04/03
+800 (105,800)

Current 2019 Individual Total: 105,800 meters

[bbowsh54]

04/04/2019 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #19
SHOULDERS & ABS Day

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

Dumbbell Side Lateral Raise 3 10
25x16
35x12
35x13

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

Plate Machine Shoulder Press 3 10
180x12
200x11
230x11

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

Side Plate Raise 3 12
25x12
25x12
25x12

Decline Sit-Up: 5 sets
15
16
17
18
19

Rowing Machine: 3 sets
1,000m
600m
800m
(2,400)

---

04/05/2019 - Friday
Cardio
Basketball + Rowing

Basketball (Full-Court Games to 15): 60 minutes

---

04/08/2019 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #22
BACK & CALVES Day

Pull-Ups: 3 sets
9
9
8

Neutral-Grip Lat Pulldown 3 15
140x17
160x15
180x15

T-Bar Row 3 15
45x15
70x15
100x15

Dumbbell Shrug 3 15
60x20
105x15
115x15

Deadlift 3 10
135x10
185x10
255x10

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

Rowing Machine: 3 sets
800m
400m
800m

---

04/09/2019 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #23
CHEST & ABS Day

Incline Bench Press 3 15
135x15
155x13
145x15

Decline Bench Press 3 15
155x15
185x15
185x15

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

Cybex Cable Crossover 3 15
20x15
25x15
30x15

Exercise Ball Crunch: 5 sets
14
16
16
16
18

Rowing Machine: 3 sets
800m
400m
800m

---

04/10/2019 - Wednesday
Cardio
Basketball + Rowing

Basketball (Full-Court Games to 15): 60 minutes

---

04/11/2019 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #26
SHOULDERS & ABS Day

Dumbbell Side Lateral Raise 3 15
20x20
30x15
35x15

Alternating Front Raise 3 15
20x15
25x15
25x15

Arnold Press 3 15
50x15
55x14
55x13

Chest-Supported Rear-Delt Flye 3 15
20x15
20x18
20x17

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

Lying Ab Leg Raise: 4 sets
20
20
20
22

Rowing Machine: 3 sets
1,000m
400m
1,100m

---

04/12/2019 - Friday
Quick Lift
Lift + Rowing

Cable Curl: 3 sets
20x20
35x20
50x15

Triceps Pushdown: 3 sets
30x20
45x17
50x14

Rowing Machine:
3,400m

---

04/15/2019 - 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
270x15
290x10
360x5

Reverse-Grip Bent-Over Row 5 5, 10, 15, 20, 25
205x5
165x10
145x15
95x20
75x25

Bent-Over Barbell Row 5 25, 20, 15, 10, 5
65x25
95x20
155x15
165x10
205x5

Barbell Shrug 5 5, 10, 15, 20, 25
255x5
235x10
205x15
195x20
155x25

Seated Calf Raise 6 25, 20, 15, 15, 20, 25
70x30
100x20
135x15
135x15
115x20
100x27

Rowing Machine: 3 sets
800m
400m
800m

---

04/16/2019 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #30
CHEST & ABS Day

Barbell Floor Press 5 25, 20, 15, 10, 5
65x30
95x20
155x15
185x10
215x5

Decline Dumbbell Press 5 5, 10, 15, 20, 25
70x5
70x10
65x15
50x20
35x25

Incline Cable Flye 5 25, 20, 15, 10, 5
10x30
20x20
30x15
40x10
50x6

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

Weighted Sit-up 5 sets
30x17
30x17
30x17
30x17
30x17

Rowing Machine: 3 sets
800m
400m
600m

---

04/17/2019 - Wednesday
Cardio
Basketball + Rowing

Basketball (Full-Court Games to 15): 60 minutes

Rowing Machine:
700m

---

04/17/2019 - Wednesday Night
Freestyle Routine
Lift
Triceps, Biceps, Traps, + Rowing

Rope Triceps Pushdown: 4 sets
50x17
70x10
70x10
70x10

Incline Inner Biceps Curl: 4 sets
20x18
30x15
30x15
35x9

Machine Preacher Curl: 4 sets
70x20
90x12
110x9
110x8

Skullcrusher Into Bent-Arm Pullover: 4 sets
35x18
55x15
65x9
65x10

Plate Machine Shrug: 3 sets
180x14
180x14
180x14

Rowing:
2,100m

---

04/19/2019 - 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
160x20
200x15

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

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

Chest-Supported Rear Delt Raise 3x 15, 20, 25
25x15
15x20
15x25

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

Rowing Machine: 3 sets
800m
400m
600m

---

Supplements
--Upon Waking--
Green Shake - Blended shake containing kale, spinach, whey, & MCT oil
Multivitamin‎ - 1 tablet of Mutli Complete by NatureMade
Fenugreek - 2 capsules of Fenugreek by Natures Way
--Pre-Workout--
Pre-Workout - 1 scoop of Natural Energy Pre Workout by MusclePharm
--Post-Workout--
Protein - 2 scoops of Organic Protein Plant-Based Performance by MusclePharm

---

Workout Notes
Hey All!
Life has been filled with enjoyable busy activities.
Planning a wedding. Painting our basement and entryway. Visiting family.
I think I'm going to start a fast an intermittent fasting routine on Monday.
Need to try something new with the diet.
Feeling inspired by Shawn Wells, Kris Gethin, and Nick Holt.
Take care, all! Happy training.

[anandagirl]

Mr. Consistency personified!

[TheUnderdog83]

What’s your current weight?

[bbowsh54]

Bowser's 2019 Row Log
(Meters rowed on rowing machine)

04/04
+2400 (108,200)

04/08
+2000 (110,200)

04/09
+2000 (112,200)

04/11
+2500 (114,700)

04/12
+3400 (118,100)

04/15
+2000 (120,100)

04/16
+1800 (121,900)

04/17
+700 (122,600)

04/17 pt2
+2100 (124,700)

04/19
+1800 (126,500)

04/22
+1800 (128,300)

04/23
+1800 (130,100)

04/24
+900 (131,000)

04/24
+1700 (132,700)

04/25
+1700 (134,400)

04/29
+1800 (136,200)

04/30
+1800 (138,000)

05/01
+800 (138,800)

05/01 pt2
+3500 (142,300)

05/02
+2000 (144,300)

Current 2019 Individual Total: 144,300 meters
(Through May 2nd)

[bbowsh54]

04/22/2019 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #36
BACK & CALVES Day Day

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

Reverse-Grip Pulldown 5x 5, 10, 15, 20, 25
230x5
200x10
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
230x15
140x20
90x25

Seated Calf Raise 6x 30, 20, 10, 10, 20, 30
70x30
115x20
160x10
160x10
125x20
115x30

Rowing Machine: 3 sets
800m
400m
600m

---

04/23/2019 - 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
185x14
235x5
235x5

Incline Dumbbell Press 3x 25, 20, 15
35x25
50x20
60x15

Cable Crossover 4x 5, 15, 20, 25
45x7
35x17
25x20
15x25

Legs-Elevated Cross-Body Crunches: 5 sets
20
22
24
26
28

Rowing Machine: 3 sets
800m
400m
600m

---

04/24/2019 - Wednesday
Cardio
Basketball + Rowing

Basketball (Full-Court Games to 15): 60 minutes

Rowing Machine:
900m

---

04/25/2019 - 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
15x15
25x10

Cable Bilateral Side Raise 4x 10, 15, 20, 25
15x10
10x15
10x20
5x25

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

Barbell Shrug 5x 10, 15, 20, 25, 30
215x10
205x15
175x20
135x25
135x30

Lying Incline Leg Raise: 4 sets
14
14
14
14

Rowing Machine: 3 sets
800m
400m
500m

---

04/29/2019 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #43
BACK & CALVES Day

Deadlift 6x 15, 10, 5, 5, 10, 15
135x15
185x10
255x5
275x7
185x10
135x15

Lat Pulldown: 4x 20, 15, 10, 5
100x20
140x15
200x10
250x5

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

Narrow-Grip Pulldown 3x 5, 10, 15
230x5
200x10
170x15

Bent-Over Two-Dumbbell Row 2x 5, 10
70x5
60x10

Seated Calf Raise 6x 30, 20, 10, 10, 20, 30
90x30
135x20
160x12
160x12
135x20
90x30

Rowing Machine: 3 sets
800m
400m
600m

---

04/30/2019 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #44
CHEST & ABS Day

Barbell Bench Press 6x 25, 15, 5, 5, 15, 25
135x25
185x15
245x5
275x3
185x15
135x22

Incline Cable Flye 3x 20, 15, 10
10x20
20x15
35x10

Decline Dumbbell Press 3x 20, 15, 10
45x20
55x15
60x10

Decline Dumbbell Flye 3x 5, 10, 15, 20
55x5
45x10
35x15

Weighted Sit-Up: 4 sets
35x14
35x14
35x14
35x14

Plank: 4 sets
30sec
30sec
30sec
30sec

Rowing Machine: 3 sets
800m
400m
600m

---

05/01/2019 - Wednesday
Cardio
Basketball + Rowing

Basketball (Full-Court Games to 15): 60 minutes

Rowing Machine:
800m

---

05/01/2019 - Wednesday Night
Freestyle Routine
Lift
Triceps & Biceps + Rowing

Incline Inner Biceps Curl: 3 sets
20x17
25x15
30x12

Lying Dumbbell Tricep Extension: 3 sets
20x20
30x12
30x12

Standing Cable Rope Curl: 2 sets
50x20
70x12

Rope Triceps Pushdown: 6 sets
50x20
70x15
70x15
70x15
70x14
70x14

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

Standing Barbell Curl: 4 sets
45x12
45x12
45x12
45x12

Overhead Barbell Triceps Press: 3 sets
45x15
45x15
45x15

Rowing Machine:
3,500m

---

05/02/2019 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #47
SHOULDERS & TRAPS 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
70x25

Cable Front Raise 4x 10, 15, 20, 25
50x10
40x15
30x20
20x25

Standing Dumbbell Shrugs 6x 30, 20, 10, 10, 20, 30
50x30
75x20
115x12
120x12
75x20
50x32

Rowing Machine: 3 sets
800m
400m
800m

---

05/03/2019 - Friday
Cardio
Basketball

Basketball (Full-Court Games to 15): 60 minutes

---

Supplements
--Pre-Workout--
Pre-Workout - 1 scoop of Natural Energy Pre Workout by MusclePharm
--Post-Workout--
Protein - 2 scoops of Organic Protein Plant-Based Performance by MusclePharm
--Mid-Afternoon--
Green Shake - Blended shake containing kale, spinach, whey, & MCT oil
--Twice Daily @ Random Times--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

---

Workout Notes
Greetings, all!
Nearly two weeks of intermittent fasting in the books. (Still doing Saturday cheat days)
I like it a lot so far. Seems easier on my stomach. I think I feel "fuller, faster" during my feeding window.
Seeing a little bit of results so far. It is nice having my biggest meal of the day at home with the fiancée.
Trying to keep everything clean!
Dominate the month of May, all!

---

Mr. Consistency personified!

Thank you so much, AnandaGirl! You're awesome! Happy training!

What’s your current weight?

Hey Underdog! My current weight is 244. I'd like to get below 230 by July. Happy training, sir!