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

[bbowsh54]

05/06/2019 - 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 Lat 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: 3 sets
800m
400m
800m

---

05/07/2019 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #51
CHEST & ABS Day

Decline Chest Bench Press 7x 20, 15, 10, 5, 5, 10, 10
135x20
185x15
205x10
245x4
245x5
185x10
185x8

Incline Bench Press 6x 20, 15, 10, 5, 5, 5
135x19
145x14
155x9
165x5
165x6
165x5

Cable Crossover Flye 6x 20, 15, 10, 10, 15, 20
20x20
25x15
32.5x10
32.5x10
25x15
15x20

Ab Bicycles: 5 sets
23
25
27
29
30

Rowing Machine: 3 sets
800m
400m
500m

---

05/08/2019 - Wednesday
Cardio
Basketball + Rowing

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

Rowing Machine:
800m

---

05/09/2019 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #54
SHOULDERS & TRAPS Day

Dumbbell Lying Rear Delt Raise 8x 20, 15, 10, 5, 5, 10, 15, 20
15x20
20x15
25x10
35x5
45x5
30x10
25x15
15x20

Dumbbell Side Lateral Raise 8x 20, 15, 10, 5, 5, 10, 15, 20
15x20
20x15
25x10
45x5
45x5
35x10
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: 3 sets
800m
400m
800m

---

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
--Late Afternoon--
Alpha GPC - 2 capsules of Alpha GPC by NOW
Ashwagandha - 1 capsule of Optimized Ashwagandha by LifeExtension
Keto BHB - 2 capsules of Keto BHB by Nature Driven
--Twice Daily @ Random Times--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

---

Workout Notes
Happy Monday, everyone.
Still putting in the work.
Enjoying my intermittent fasting experiment.
Happy Training, all!

[mvd546]

Those Pulldowns are looking strong! Tons of volume on the chest and shoulder training Bow! Hope all is well.

[bbowsh54]

05/13/2019 - 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: 3 sets
900m
400m
800m
(2100)

---

05/14/2019 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #2
CHEST & ABS Day

Decline Chest Bench Press 3 20
155x20
175x19
185x20

Decline Dumbbell Flye 3 20
35x20
45x20
45x20

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: 3 sets
800m
400m
800m

---

05/15/2019 - Wednesday
Cardio
Basketball + Rowing

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

Rowing Machine:
400m

---

05/16/2019 - 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

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
20
20
25

Rowing Machine: 3 sets
1,200m
400m
800m
(2,400)

---

05/17/2019 - Friday
Cardio
Basketball + Rowing

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
--Late Afternoon--
Alpha GPC - 2 capsules of Alpha GPC by NOW
Ashwagandha - 1 capsule of Optimized Ashwagandha by LifeExtension
Keto BHB - 2 capsules of Keto BHB by Nature Driven
--Twice Daily @ Random Times--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

---

Workout Notes
Greetings, everyone.
Put in another week of solid work.
Had a poor weekend in terms of my diet.
Need to get back on track this week.
Had a biometric health screening last Wednesday. Went well.
Happy training, all!

---

Those Pulldowns are looking strong! Tons of volume on the chest and shoulder training Bow! Hope all is well.

Hey, Matt! Great to hear from you! Thanks for stopping by!

[jwtiger69]

Hye my man just dropping by! Glad to see you still working hard. More impressive is that you keep your log going.

[bbowsh54]

05/20/2019 - 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
255x9
255x10

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

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

Rowing Machine: 3 sets
800m
400m
700m

---

05/21/2019 - 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
30x14
40x10

Plate Press 3x 12
45x14
45x14
45x14

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

Decline Dumbbell Flye 3x 10
45x12
50x12
55x11

Hanging Leg Raise: 3 sets
12
13
13

Rowing Machine: 3 sets
800m
400m
800m

---

05/22/2019 - Wednesday
Cardio
Basketball + Rowing

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

Rowing Machine:
1000m

---

05/23/2019 - 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
30x10

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

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

Decline Sit-Up: 5 sets
15
16
17
18
20

Rowing Machine: 3 sets
1,000m
400m
800m

---

05/24/2019 - Friday
Cardio
Rowing + Triceps & Biceps

Cable Preacher Curl: 6 sets
25x20
35x17
40x14
45x11
50x7
50x7

Rope Triceps Pushdown: 6 sets
25x25
25x25
35x15
40x15
45x13
50x8

Rowing Machine:
2,200m

---

Supplements
--Pre-Workout--
Pre-Workout - 1 scoop of Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Combat Protein Powder by MusclePharm
--Mid-Afternoon--
Green Shake - Blended shake containing kale, spinach, whey, & MCT oil
--Late Afternoon--
Alpha GPC - 2 capsules of Alpha GPC by NOW
Ashwagandha - 1 capsule of Optimized Ashwagandha by LifeExtension
Multivitamin - 3 softgells of Multivitamin by Nature's Truth
--Twice Daily @ Random Times--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

---

Workout Notes
Hope you all had a wonderful Memorial Day weekend.
Pushing through, working hard....
I injured my left hand pretty bad on Wednesday last week.
Sort of sprained and jammed the middle and ring fingers on my left hang.
Was not able to golf with family this weekend, unable to grip the club.
Going to use straps for pulling motions on my back day this week.
Take care, all. Happy training!

---

Hye my man just dropping by! Glad to see you still working hard. More impressive is that you keep your log going.

Thank you very much, Justin! Have a great one!

[anandagirl]

Hope that hand feels better soon!!!

[bbowsh54]

05/28/2019 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #22
BACK & CALVES

Wide-Grip Lat Pulldown: 3 sets
140x15
160x15
170x15

Neutral-Grip Lat Pulldown 3 15
140x15
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

---

05/29/2019 - Wednesday
Gethin's 8-Week Muscle Building Trainer
Lift #23
CHEST & ABS Day

Incline Bench Press 3 15
135x15
145x15
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
700m

---

05/30/2019 - 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
55x12
55x14

Chest-Supported Rear-Delt Flye 3 15
20x15
20x18
25x15

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

Lying Ab Leg Raise: 4 sets
20
20
20
22

Rowing Machine: 4 sets
1,100m
400m
800m
700m

---

05/31/2019 - Friday
Cardio + Auxiliary Lift
Rowing + Triceps & Biceps

Cable Preacher Curl: 7 sets
30x17
35x15
40x14
45x11
45x8
45x7
45x6

Rope Triceps Pushdown: 6 sets
25x25
35x17
45x15
50x13
50x11
50x10

Skullcrusher Into Bent-Arm Pullover: 3 sets
50x14
60x11
60x11

Incline Inner Biceps Curl: 3 sets
25x10
25x12
25x7

Rowing Machine: 2 sets
2,300m
700m

---

Supplements
--Pre-Workout--
Pre-Workout - 1 scoop of Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Combat Protein Powder by MusclePharm
--Mid-Afternoon--
Green Shake - Blended shake containing kale, spinach, whey, & MCT oil
--Late Afternoon--
Alpha GPC - 2 capsules of Alpha GPC by NOW
Ashwagandha - 1 capsule of Optimized Ashwagandha by LifeExtension
Multivitamin - 3 softgells of Multivitamin by Nature's Truth
--Twice Daily @ Random Times--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

---

Workout Notes
Greetings, everyone.
Worked hard last week, through the left hand injury.
Still far from 100%. Really abusing straps during my back lifts and pulling motions.
Getting better, but slowly. Hand is hard to heal with so much use.
I had a rough, tough weekend. We had to say goodbye to my dog on Saturday morning.
She was 17 years and two months old -- our angel miniature dachshund named Nellie.
Glad to be around family this past weekend.
I'll keep grinding this week. Take care, all.

---

Hope that hand feels better soon!!!

Thank you very much, Anandagirl..!

[bbowsh54]

06/03/2019 - 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

Rowing Machine: 3 sets
800m
400m
800m

---

06/04/2019 - 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
50x7

Machine Chest Press 3 10, 15, 20
130x10
110x15
70x20

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

Rowing Machine: 3 sets
800m
400m
600m

---

06/05/2019 - Wednesday
Cardio + Auxiliary Lift
Rowing + Triceps & Biceps

Incline Dumbbell Curls: 4 sets
25x13
25x12
25x12

Narrow Grip Barbell Curls Drop to Partial Reps: 3 sets
50x8 / 50x8
50x8 / 50x8
50x8 / 50x8

Reverse-Grip Dumbbell Curls: 2 sets
15x14
15x14

Overhead Tricep Pushaway Extension: 4 sets
20x20
30x20
35x18
40x15

Rope Triceps Drag Pushdowns: 4 sets
20x17
30x12
35x9
40x7

Lying Cable Tricep Extensions: 2 sets
30x12
30x12

Step-Back Rope Triceps Pushdown: 3 sets
30x14
40x11
40x10

Rowing Machine:
2,300m

---

06/06/2019 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #33
SHOULDERS Day

Machine Shoulder Press 5x 35, 30, 25, 20, 15
30x35
40x30
50x25
70x20
90x17

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
7.5x35

Rowing Machine:
1,200m

---

06/07/2019 - Friday
Cardio + Auxiliary Lift
Rowing + Triceps & Biceps

Cable Preacher Curl + Partial Curls: 6 sets
30x14 / 30x14
40x13 / 40x13
50x12 / 60x12
70x9 / 70x9
80x8 / 80x8
90x7 / 90x7

Skullcrusher Into Bent-Arm Pullover: 4 sets
60x11
60x11
60x11
60x10

Reverse-Grip Standing Cable Curl: 4 sets
40x15
50x14
70x11
80x10

Rope Triceps Step-Back Pushdown: 1 set
25x17

Seated Overhead Cable Triceps Extension: 4 sets
50x17
70x14
80x9
90x9

Rowing Machine:
3,000m

---

06/10/2019 - 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
90x25

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

Rowing Machine: 3 sets
800m
400m
800m

---

06/11/2019 - 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
235x5

Plate Machine Chest Press 5x 5, 10, 15, 20, 25
170x5
150x10
100x15
50x20
20x25

Incline Dumbbell Press 5x 25, 20, 15, 10, 5
35x25
50x20
60x15
65x9
65x5

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

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

Rowing Machine: 2 sets
800m
900m

---

06/12/2019 - Wednesday
Cardio + Auxiliary Lift
Rowing + Triceps & Biceps

Cable Preacher Curl + Partial Curls: 4 sets
25x15
30x13
35x10
40x9

Incline Dumbbell Curls: 3 sets
25x12
25x11
25x11

Skullcrusher Into Bent-Arm Pullover: 3 sets
60x11
60x12
60x12

Rope Triceps Step-Back Pushdown: 4 sets
30x15
35x14
40x12
45x10

Rowing Machine:
2,300m

---

06/13/2019 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #40
SHOULDERS Day

Cable Rear Delt Flye 5x 30, 25, 20, 15, 10
5x30
5x25
10x10
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
225x10
205x15
185x20
135x25
135x30

Rowing Machine: 2 sets
800m
1,000m

---

06/14/2019 - Friday
Cardio + Auxiliary Lift
Rowing + Triceps & Biceps

Cable Preacher Curl + Partial Curls: 4 sets
25x15 / 25x15
30x13 / 30x13
35x11 / 35x11
40x9 / 40x9

Incline Dumbbell Curls: 3 sets
25x15
25x13
25x11

Skullcrusher Into Bent-Arm Pullover: 3 sets
60x11
60x12
60x12

Rope Triceps Drag Pushdown: 3 sets
30x17
40x13
45x12

Standing Cable Reverse-Grip Curl: 3 sets
20x17
25x17
35x14

Seated Overhead Cable Triceps Extension: 3 sets
35x15
40x15
50x13

Rowing Machine:
2,500m

---

Supplements
--Pre-Workout--
Pre-Workout - 1 scoop of Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Combat Protein Powder by MusclePharm
--Mid-Afternoon--
Green Shake - Blended shake containing kale, spinach, whey, & MCT oil
--Late Afternoon--
Alpha GPC - 2 capsules of Alpha GPC by NOW
Ashwagandha - 1 capsule of Optimized Ashwagandha by LifeExtension
Multivitamin - 3 softgels of Multivitamin by Nature's Truth
Fish Oil - 1 softgel of Omega-3 by Now Foods
--Twice Daily @ Random Times--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

---

Workout Notes
Happy Friday, everyone!
Two more weeks of solid work.
My left hand's middle finger is still very sore and tight. I can't completely close my hand with a strong grip.
Working through it.
Taking a break from basketball for my hand to heal. Also my left/foot ankle got a minor sprain to rest.
Pushing the weights - Feeling strong.
Been slacking on my diet. Want to get back on track with the fasting experiment next week.
Happy training, all! Positive energy - bring it.

[bbowsh54]

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

05/03
+800 (145,100)

05/06
+2000 (147,100)

05/07
+1700 (148,800)

05/08
+800 (149,600)

05/09
+2000 (151,600)

05/13
+2100 (153,700)

05/14
+2000 (155,700)

05/15
+400 (156,100)

05/20
+1900 (158,000)

05/21
+2000 (160,000)

05/22
+1000 (161,000)

05/23
+2200 (162,200)

05/24
+2200 (164,400)

05/28
+2000 (166,400)

05/29
+1900 (168,300)

05/30
+3000 (171,300)

05/31
+3000 (174,300)

06/03
+2000 (176,300)

06/04
+1800 (178,100)

06/05
+2300 (180,400)

06/06
+1200 (181,600)

06/07
+3000 (184,600)

06/10
+2000 (186,600)

06/11
+1700 (188,300)

06/12
+2300 (190,600)

06/13
+1800 (192,400)

06/14
+2500 (194,900)

06/17
+1800 (196,700)

06/18
+1800 (198,500)

Current 2019 Individual Total: 198,500 meters
(Through June 18th)

[jwtiger69]

Hey man! Looking good in here. Hope all is well.


Also started a new log:

https://forum.bodybuilding.com/showt...hp?t=177264401

[whatevergirl]

It's been a while since I've stopped in here, looks like your workouts have grown in volume so much!

I make ''green shakes,'' too. Have a good day!

[bbowsh54]

06/17/2019 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #43
BACK & CALVES Day

Deadlift 6x 15, 10, 5, 5, 10, 15
135x15
185x10
255x5
275x5
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 4x 5, 10, 15, 20
230x5
200x10
170x15
120x20

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

Seated Calf Raise 5x 30, 20, 10, 10, 20
70x30
135x20
160x12
160x12
135x20

Rowing Machine: 3 sets
800m
400m
600m

---

06/18/2019 - 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
245x5
185x15
135x25

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

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

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

Weighted Sit-Up: 5 sets
35x14
35x14
35x14
35x14
35x14

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

Rowing Machine: 3 sets
800m
400m
600m

---

06/19/2019 - Wednesday
Cardio + Auxiliary Lift
Rowing + Triceps & Biceps

Cable Preacher Curl + Partial Curls: 4 sets
30x13 / 30x13
35x11 / 35x11
40x9 / 40x9
45x7 / 45x7

Incline Dumbbell Curls: 3 sets
25x15
25x13
25x11

Rope Triceps Step-Back Pushdown: 4 sets
35x14
40x14
45x10
50x12

Standing Cable Reverse-Grip Curl: 4 sets
30x15
35x15
40x13
45x10

Skullcrusher Into Bent-Arm Pullover: 3 sets
70x8
70x9
70x9

Seated Overhead Cable Triceps Extension: 3 sets
40x15
45x14
50x13

Rowing Machine:
3,000m

---

06/20/2019 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #47
SHOULDERS, TRAPS, & ABS Day

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

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

Face-Pull 4x 10, 15, 20, 25
150x10
130x15
110x20
70x25

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

Standing Dumbbell Shrugs 6x 30, 20, 10, 10, 20, 30
50x30
75x20
100x15
100x15
75x20
50x30

Rowing Machine: 2 sets
1,400m
1,000m

---

06/21/2019 - Friday
Cardio + Auxiliary Lift
Rowing + Triceps & Biceps

Cable Preacher Curl + Partial Curls: 4 sets
30x13
35x12
40x11
45x9

Single-Arm Underhand Triceps Pushdown: 4 sets
15x15
25x11
25x11
25x11

Incline Dumbbell Curls: 3 sets
25x15
25x12
25x11

Seated Overhead Cable Triceps Extension: 3 sets
45x16
50x15
60x11

Standing Cable Reverse-Grip Curl: 3 sets
35x15
40x13
45x11

Skullcrusher Into Bent-Arm Pullover: 3 sets
70x8
70x9
70x9

Rowing Machine:
1,300m
800m

---

06/24/2019 - 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
13510
155x5
155x7
135x10
95x15
95x20

Neutral-Grip Lat 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 3x 30, 20, 10
90x30
115x20
160x10

Rowing Machine: 3 sets
800m
400m
700m

---

06/25/2019 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #51
CHEST & ABS Day

Decline Chest Bench Press 7x 20, 15, 10, 5, 5, 10, 10
135x20
185x15
205x10
245x5
245x5
185x10
185x8

Incline Bench Press 6x 20, 15, 10, 5, 5, 5
135x19
145x14
155x10
165x5
165x6
165x5

Cable Crossover Flye 5x 20, 15, 10, 15, 15
50x20
60x15
70x8
50x15
50x15

Ab Bicycles: 5 sets
23
25
27
29
30

Rowing Machine:
1,400m

---

06/26/2019 - Wednesday
Cardio + Auxiliary Lift
Rowing + Triceps & Biceps

Cable Preacher Curl + Partial Curls: 4 sets
30x15
35x13
40x9
45x7

Rope Step-Back Triceps Pushdown: 4 sets
35x17
45x12
50x10
50x10

Incline Dumbbell Curls: 3 sets
25x15
25x13
25x10

Seated Overhead Cable Triceps Extension: 3 sets
50x16
60x13
65x10

Squatted Cable Curl: 3 sets
35x15
40x12
45x10

Standing Cable Reverse-Grip Curl: 3 sets
35x12
40x10
45x8

Skullcrusher Into Bent-Arm Pullover: 3 sets
70x8
70x9
70x9

Rowing Machine:
2,200m

---

06/27/2019 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #54
SHOULDERS, TRAPS, & ABS Day

Dumbbell Lying Rear Delt Raise 8x 20, 15, 10, 5, 5, 10, 15, 20
15x20
20x15
25x10
35x5
45x5
30x10
25x15
15x20

Dumbbell Side Lateral Raise 8x 20, 15, 10, 5, 5, 10, 15, 20
15x20
20x15
25x10
45x5
45x5
35x10
25x15
20x20

Dumbbell Shrug 7x20, 15, 10, 5, 5, 10, 15
60x20
100x15
100x15
100x15
100x15
100x14
100x13

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

Rowing Machine:
1,800m

---

06/28/2019 - Friday
Cardio + Auxiliary Lift
Rowing + Triceps & Biceps

Cable Preacher Curl + Partial Curls: 4 sets
30x15 / 30x15
35x12 / 35x12
40x11 / 40x11
45x7 / 45x7

Rope Triceps Drag Pushdown: 3 sets
35x15
40x13
45x11

Overhead Bent-Over Cable Triceps Extension: 3 sets
35x10
40x9
45x8

Squatted Cable Curl: 3 sets
35x15
40x15
45x12

Standing Cable Reverse-Grip Curl: 3 sets
35x10
40x10
45x8

Seated Overhead Cable Triceps Extension: 3 sets
50x15
60x13
65x11

Incline Inner Biceps Dumbbell Curls: 3 sets
25x14
25x12
25x11

Skullcrusher Into Bent-Arm Pullover: 3 sets
70x8
70x9
70x9

Rowing Machine:
1,600m

---

Supplements
--Pre-Workout--
Pre-Workout - 1 scoop of Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Combat Protein Powder by MusclePharm
--Mid-Afternoon--
Green Shake - Blended shake containing kale, spinach, whey, & MCT oil
--Late Afternoon--
Ashwagandha - 1 capsule of Optimized Ashwagandha by LifeExtension
Multivitamin - 3 softgels of Multivitamin by Nature's Truth
Fish Oil - 1 softgel of Omega-3 by Now Foods
--Twice Daily @ Random Times--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

---

Workout Notes
Happy Monday, everyone!
Put in a solid two weeks of training.
Still struggling with my diet. Need to lock it down.
Decided to start a new program this week. Diving into 531 strength.
I've greatly enjoyed this Gethin trainer, as you can tell by me running it back several times.
Going to try to get back into fasting on the weekdays.
Happy training, all!

---

Hey man! Looking good in here. Hope all is well.


Also started a new log:

https://forum.bodybuilding.com/showt...hp?t=177264401

Hey Justin! Thanks a lot for stopping by!

It's been a while since I've stopped in here, looks like your workouts have grown in volume so much!

I make ''green shakes,'' too. Have a good day!

Thank you so much, WEG...!

[bbowsh54]

07/01/2019 - Monday
531 Strength - Bench Press
Chest & Abs Day

Bench Press: 5 sets
Warm-Up
135x10
135x10
Working Sets
185x5
215x5
240x5

Cable Crossover: 2 sets
35x13
35x14

Incline Dumbbell Flyes: 2 sets
35x15
50x10

Low Cable Crossover: 2 sets
25x12
25x12

Lying Plate Press: 2 sets
45x15

Incline Lying Ab Leg Raises: 5 sets
10
10
10
12
12

Rowing Machine: 2 sets
900m
800m

---

07/02/2019 - Tuesday
531 Strength - Deadlift
Back & Calves Day

Deadlift: 5 sets
Warm-Up
185x5
185x5
Working Sets
265x5
305x5
350x5

Wide-Grip Lat Pulldown: 4 sets
150x18
200x14
220x10
240x5

Straight-Arm Lat Pulldown: 3 sets
80x15
100x12
120x10

Seated Calf Raise: 6 sets
90x20
90x20
115x15
115x20
115x20
115x20

Rowing Machine: 3 sets
800m
400m
800m

---

07/03/2019 - Wednesday
531 Strength - Shoulder Press
Shoulders & Abs Day

Standing Barbell Shoulder Press: 5 sets
Warm-Up
65x8
65x8
Working Sets
85x5
100x5
110x7

Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x15

Standing Dumbbell Shrug: 5 sets
60x18
100x15
110x10
120x8
120x8

Lying Ab V-Ups: 5 sets
15
15
15
15
18

Cable Side Lateral Raise: 3 sets
10x13
15x10
10x13

Barbell Front Raise: 3 sets
40x14
40x13
40x13

Rowing Machine: 3 sets
800m
400m
800m

---

07/05/2019 - Friday
Cardio + Auxiliary Lift
Rowing + Triceps & Biceps

Cable Preacher Curl + Partial Curls: 4 sets
30x14 / 30x14
35x12 / 35x12
40x9 / 40x9
50x5 / 50x5

Rope Triceps Pushdown: 4 sets
35x15
40x15
45x14
50x7

Overhead Bent-Over Cable Triceps Extension: 4 sets
35x12
40x11
45x8
50x6

Incline Inner Biceps Dumbbell Curls: 3 sets
25x15
25x13
25x11

Seated Overhead Cable Triceps Extension: 3 sets
50x14
60x13
65x10

Squatted Cable Curl: 3 sets
35x15
40x13
45x8

Standing Cable Reverse-Grip Curl: 3 sets
35x12
40x10
45x7

Skullcrusher Into Bent-Arm Pullover: 3 sets
70x8
70x9
70x9

Rowing Machine:
2,500m

---

Supplements
--Pre-Workout--
Pre-Workout - 1 scoop of Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Combat Protein Powder by MusclePharm
--Mid-Afternoon--
Green Shake - Blended shake containing kale, spinach, whey, & MCT oil
--Late Afternoon--
Ashwagandha - 1 capsule of Optimized Ashwagandha by LifeExtension
Multivitamin - 3 softgels of Multivitamin by Nature's Truth
Fish Oil - 1 softgel of Omega-3 by Now Foods
--Twice Daily @ Random Times--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

---

Workout Notes
Greetings, all!
Another week in the books.
Took Thursday off for the 4th of July.
Did some actual "rowing" in our canoe out on the lake!
Started a new program. Hoping to work on my deadlift and bench press strength.
Have a great weekend, everyone! Happy Training!

[jwtiger69]

Love seeing the 531 stuff! I ran it for a while in the past and loved it. I always told myself that I would go back to it at some point.

[bbowsh54]

07/08/2019 - Monday
531 Strength - Bench Press
Chest & Abs Day

Bench Press: 5 sets
Warm-Up
135x10
135x10
Working Sets
195x3
230x3
255x4

Incline Cable Fly: 4 sets
30x14
35x12
40x10
40x9

Low Cable Crossover: 2 sets
25x12
25x12

Lying Plate Press: 2 sets
45x15
45x14

Incline Lying Ab Leg Raises: 5 sets
10
10
10
12
12

Rowing Machine: 2 sets
1,100m
900m

---

07/09/2019 - Tuesday
531 Strength - Deadlift
Back & Calves Day

Deadlift: 5 sets
Warm-Up
185x5
185x5
Working Sets
290x3
330x3
370x3

Wide-Grip Lat Pulldown: 4 sets
150x15
200x14
220x10
240x6

Straight-Arm Lat Pulldown: 3 sets
80x15
100x15
120x10
120x12

Seated Calf Raise: 6 sets
90x20
90x20
90x20
115x20
140x12
140x10

Rowing Machine: 3 sets
800m
400m
800m

---

07/10/2019 - Wednesday
Cardio + Auxiliary Lift
Rowing + Triceps & Biceps

Cable Preacher Curl + Partial Curls: 4 sets
30x14 / 30x14
35x12 / 35x12
40x9 / 40x9
50x5 / 50x5

Rope Triceps Pushdown: 4 sets
35x17
40x15
45x14
50x12

Overhead Bent-Over Cable Triceps Extension: 4 sets
35x12
40x10
45x6
50x5

Incline Inner Biceps Dumbbell Curls: 3 sets
25x14
25x12
25x10

Seated Overhead Cable Triceps Extension: 3 sets
50x14
60x12
65x10

Squatted Cable Curl: 3 sets
35x14
40x12
45x9

Standing Cable Reverse-Grip Curl: 3 sets
35x11
40x8
45x6

Skullcrusher Into Bent-Arm Pullover: 3 sets
70x8
70x9
70x8

Rowing Machine:
2,000m

---

07/11/2019 - Thursday
531 Strength - Shoulder Press
Shoulders & Abs Day

Standing Barbell Shoulder Press: 5 sets
Warm-Up
65x8
65x9
Working Sets 3x3
95x3
105x3
120x6

Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x25
20x15
30x15

Standing Dumbbell Shrug: 5 sets
60x15
100x15
110x12
120x8
120x9

Lying Ab V-Ups: 5 sets
15
15
15
15
18

Cable Side Lateral Raise: 3 sets
10x15
15x15
10x15

Rope Cable Front Raise: 3 sets
40x15
50x15
50x15

Rowing Machine: 3 sets
800m
400m
800m

---


07/12/2019 - Friday
Cardio
Basketball

Full-Court Games to 15 by 2s and 3s: 50 minutes

Machine Preacher Curl: 3 sets
50x15
50x15
70x10

Triceps Pushdown: 3 sets
40x15
50x15
65x10

Rowing Machine:
700m

---

Supplements
--Pre-Workout--
Pre-Workout - 1 scoop of Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Combat Protein Powder by MusclePharm
--Mid-Afternoon--
Green Shake - Blended shake containing kale, spinach, whey, & MCT oil
--Late Afternoon--
Ashwagandha - 1 capsule of Optimized Ashwagandha by LifeExtension
Multivitamin - 3 softgels of Multivitamin by Nature's Truth
Fish Oil - 1 softgel of Omega-3 by Now Foods
--Twice Daily @ Random Times--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

---

Workout Notes
Hello, hello -- Happy Monday!
Put in another solid week of work. 531 programming is going well.
Ordered a Harbinger weight belt, going to use it for deadlift tomorrow.
Hit 270 for five reps today on bench press - that's exciting for me.
Happy training, all!

---

Love seeing the 531 stuff! I ran it for a while in the past and loved it. I always told myself that I would go back to it at some point.

Thanks a lot, Justin! This is my first experience with 531. We shall see!

[bbowsh54]

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

06/19
+3000 (201,500)

06/20
+2400 (203,900)

06/21
+2100 (206,000)

06/24
+1900 (207,900)

06/25
+1400 (209,300)

06/26
+2200 (211,500)

06/27
+1800 (213,300)

06/28
+1600 (214,900)

07/01
+1700 (216,600)

07/02
+2000 (218,600)

07/03
+2000 (220,600)

07/05
+2500 (223,100)

07/08
+2000 (225,100)

07/09
+2000 (227,100)

07/10
+2000 (229,100)

07/11
+2000 (231,100)

07/12
+700 (231,800)

07/15
+1800 (233,600)

Current 2019 Individual Total: 233,600 meters
(Through July 15th)

[jwtiger69]

Great work! How life is life treating you these days?

[bbowsh54]

07/15/2019 - Monday
531 Strength - Bench Press
Chest & Abs Day

Bench Press: 5 sets
Warm-Up
135x10
135x10
Working Sets
215x5
240x3
270x5

High Cable Crossover: 3 sets
30x15
35x15
40x12

Low Cable Crossover: 2 sets
25x14
25x14

Lying Plate Press: 3 sets
45x15
45x15
45x13

Incline Lying Ab Leg Raises: 5 sets
10
10
10
12
13

Rowing Machine: 3 sets
800m
400m
600m

---

07/16/2019 - Tuesday
531 Strength - Deadlift
Back & Calves Day

Deadlift: 5 sets
Warm-Up
185x5
185x5
Working Sets
310x5
350x3
390x1

Wide-Grip Lat Pulldown: 5 sets
150x15
200x12
220x10
240x5
240x4

Straight-Arm Lat Pulldown: 4 sets
80x17
100x15
120x12
130x11

Seated Calf Raise: 6 sets
90x20
90x20
90x20
115x18
135x18
135x14

Rowing Machine: 3 sets
800m
400m
800m

---

07/17/2019 - Wednesday
Cardio
Basketball

Full-Court Games to 15 by 2s and 3s: 45 minutes

Rowing Machine:
2000m

---

07/18/2019 - Thursday
531 Strength - Shoulder Press
Shoulders & Abs Day

Standing Barbell Shoulder Press: 5 sets
Warm-Up
65x9
65x9
Working Sets
100x5
110x3
125x5

Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x15

Standing Dumbbell Shrug: 5 sets
60x20
100x15
110x12
120x8
120x10

Lying Ab V-Ups: 5 sets
15
15
15
15
18

Cable Side Lateral Raise: 4 sets
10x15
10x15
10x15
10x12

Cable Upright Row: 2 sets
80x12
80x3

Rowing Machine: 2 sets
800m
800m

---

07/19/2019 - Friday
Cardio + Auxiliary Lift
Rowing + Triceps & Biceps

Standing Dumbbell Hammer Curl: 2 sets
25x15
30x10

Rope Triceps Pushdown: 5 sets
60x15
70x15
80x15
90x14
90x14

Overhead Bent-Over Cable Triceps Extension: 5 sets
60x13
70x11
80x8
90x7
90x6

Incline Inner Biceps Dumbbell Curls: 3 sets
25x15
25x13
25x11

Incline Lying Dumbbell Triceps Extension: 2 sets
25x15
25x15

Squatted Cable Curl: 4 sets
70x17
100x11
100x11
120x7

One-Arm Underhand Triceps Pushdown: 3 sets
30x14
30x14
40x9

Machine Preacher Curl: 3 sets
70x15
90x10
90x9

Rowing Machine:
2,200m

---

Supplements
--Pre-Workout--
Pre-Workout - 1 scoop of Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Combat Protein Powder by MusclePharm
--Mid-Afternoon--
Green Shake - Blended shake containing kale, spinach, whey, & MCT oil
--Late Afternoon--
Ashwagandha - 1 capsule of Optimized Ashwagandha by LifeExtension
Multivitamin - 3 softgels of Multivitamin by Nature's Truth
Fish Oil - 1 softgel of Omega-3 by Now Foods
--Twice Daily @ Random Times--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

---

Workout Notes
Greetings, all. Hope everyone had a solid week!
Felt great hitting all my marks on Week #3 of the 531 program.
Determining how much to bump up all the weights for my programming next week...
Currently on my deload week.
To encourage myself to actually complete a deload week, I decided to attempt Elliott Hulse's 5 Day Fasting Challenge.
So far, so good. I started on Sunday. Broke my 43.5-hour fast last night with New York Strip, mashed cauliflower, two lean ground beef patties, and asparagus.
In the midst of the big one, right now. Started fasting at 8:30 PM last night, won't be eating again until 11:30 AM on Thursday. I hope I make it!
Just following the template from the Elliott Hulse 5 Day Fasting Challenge, which actually had two meals within the five days.
Hope everyone is having a great week! Happy Training!

---

Great work! How life is life treating you these days?

Hey Justin! Thank you. Life is great. Planning our wedding for this coming January. Bought a house last October.
Hitting up some concerts this summer. Lifting lots of weights... Having the never-ending battle with my diet. :P Haha

[jwtiger69]

Hey Justin! Thank you. Life is great. Planning our wedding for this coming January. Bought a house last October.
Hitting up some concerts this summer. Lifting lots of weights... Having the never-ending battle with my diet. :P Haha

Awesome congrats on the house and more importantly the wedding! Glad to see you lifting lots of weights too! I am sort of doing that.... lol!

Interested on your fasting adventures.

[bbowsh54]

07/22/2019 - Monday
531 Strength - Bench Press
Chest & Abs Day - Deload Week

Bench Press: 5 sets
Warm-Up
135x10
135x10
Deload Working Sets
135x10
145x7
170x5

High Cable Crossover: 3 sets
30x15
35x15
40x11

Low Cable Crossover: 3 sets
25x13
25x12
25x11

Lying Plate Press: 4 sets
45x15
45x15
45x15
45x14

Incline Lying Ab Leg Raises: 5 sets
10
10
10
12
13

Rowing Machine: 3 sets
800m
400m
800m

---

07/23/2019 - Tuesday
531 Strength - Deadlift
Back & Calves Day - Deload Week

Deadlift: 5 sets
Warm-Up
185x5
185x5
Deload Working Sets
185x5
205x5
245x5

Wide-Grip Lat Pulldown: 5 sets
150x15
200x13
220x11
240x5
240x5

Straight-Arm Lat Pulldown: 4 sets
80x17
100x15
120x12
130x12

Seated Calf Raise: 6 sets
90x20
90x20
90x20
115x20
135x20
135x18

Rowing Machine: 3 sets
800m
400m
800m

---

07/24/2019 - Wednesday
Cardio + Auxiliary Lift
Rowing + Triceps & Biceps

Cable Preacher Curl + Partial Curls: 3 sets
30x14 / 30x14
35x11 / 35x11
40x9 / 40x9

Rope Triceps Pushdown: 4 sets
35x17
40x17
45x15
50x10

Overhead Bent-Over Cable Triceps Extension: 4 sets
35x12
40x10
45x8
50x6

Incline Biceps Dumbbell Curls: 3 sets
25x15
25x11
25x9

Skullcrusher Into Bent-Arm Pullover: 3 sets
70x8
70x8
70x8

Squatted Cable Curl: 3 sets
35x15
40x11
45x8

Standing Dumbbell Hammer Curl: 3 sets
30x8
30x9
30x9

Rowing Machine:
2,100m

---

07/25/2019 - Thursday
531 Strength - Shoulder Press
Shoulders & Abs Day - Deload Week

Standing Barbell Shoulder Press: 5 sets
Warm-Up
65x10
65x10
Deload Working Sets
65x10
75x7
85x6

Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x14

Standing Dumbbell Shrug: 5 sets
60x20
100x15
110x12
120x9
120x9

Lying Ab V-Ups: 5 sets
15
15
15
15
18

Cable Side Lateral Raise: 3 sets
10x15
10x15
10x15

Barbell Front Raise: 2 sets
40x12
40x12

Rowing Machine: 3 sets
800m
400m
600m

---

Supplements
--Pre-Workout--
Pre-Workout - 1/4 scoop of Pre-Kaged by Kaged Muscle
--Twice Daily @ Random Times--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

---

Workout Notes
Completed the Elliott Hulse 5 Day Fasting Challenge last week.
Was great to pair with deload week - gave me reason to actually complete a deload week. :P
Was an interesting learning experience. Prolonged fasting can just be another "tool in the toolbox."
Back on the 531 grind with increased max totals.
Happy Training, all!

---

Awesome congrats on the house and more importantly the wedding! Glad to see you lifting lots of weights too! I am sort of doing that.... lol!

Interested on your fasting adventures.

Thank you very much, Justin!!! Keep lifting those weights! :P

[bbowsh54]

07/29/2019 - Monday
531 Strength - Bench Press
Chest & Abs Day

Bench Press: 5 sets
Warm-Up
135x10
135x10
Working Sets
205x5
235x5
265x5

Incline Cable Flyes: 4 sets
30x15
35x12
40x12
40x11

Low Cable Crossover: 2 sets
25x12
25x12

Lying Plate Press: 3 sets
45x15
45x15
45x15

Incline Lying Ab Leg Raises: 5 sets
10
10
10
12
13

Rowing Machine: 3 sets
900m
400m
900m

---

07/30/2019 - Tuesday
531 Strength - Deadlift
Back & Calves Day

Deadlift: 5 sets
Warm-Up
185x5
185x5
Working Sets
280x5
320x5
365x5

Wide-Grip Lat Pulldown: 5 sets
150x15
200x15
220x11
240x5
240x5

Straight-Arm Lat Pulldown: 4 sets
90x15
120x13
120x14
140x10

Seated Calf Raise: 6 sets
90x20
90x20
90x20
115x20
135x15
135x15

Rowing Machine: 3 sets
800m
400m
800m

---

07/31/2019 - Wednesday
Cardio
Basketball

Full-Court Games to 15 by 2s and 3s: 60 minutes

Rowing Machine:
800m

---

08/01/2019 - Thursday
531 Strength - Shoulder Press
Shoulders & Abs Day

Standing Barbell Shoulder Press: 5 sets
Warm-Up
65x10
65x10
Working Sets
100x5
115x5
125x7

Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x15

Standing Dumbbell Shrug: 5 sets
60x20
100x15
110x12
120x10
120x9

Exercise Ball Cross-Body Crunches: 5 sets
10
12
14
14
14

Cable Side Lateral Raise: 4 sets
10x15
20x10
20x11
20x10

Barbell Front Raise: 2 sets
40x12
40x12
40x12

Rowing Machine: 2 sets
800m
800m

---

08/05/2019 - Monday
531 Strength - Bench Press
Chest & Abs Day

Bench Press: 5 sets
Warm-Up
135x10
135x10
Working Sets 3x3
220x3
250x3
280x4

High Cable Crossover: 4 sets
30x15
35x12
40x11
40x9

Low Cable Crossover: 3 sets
25x12
25x14
25x13

Lying Plate Press: 4 sets
45x15
45x15
45x15
45x15

Incline Lying Ab Leg Raises: 5 sets
10
11
11
12
13

Rowing Machine: 3 sets
800m
400m
800m

---

08/06/2019 - Tuesday
531 Strength - Deadlift
Back & Calves Day

Deadlift: 5 sets
Warm-Up
185x5
185x5
Working Sets 3x3
300x3
345x3
385x3

Wide-Grip Lat Pulldown: 5 sets
150x17
200x14
220x11
240x5
240x5

Straight-Arm Lat Pulldown: 5 sets
80x15
110x14
130x13
140x10
140x9

Seated Calf Raise: 6 sets
90x20
90x20
90x20
115x20
135x15
135x18

Rowing Machine: 3 sets
800m
400m
800m

---

08/07/2019 - Wednesday
Cardio + Auxiliary Lift
Rowing + Triceps & Biceps

Cable Preacher Curl + Partial Curls: 3 sets
30x14 / 30x14
35x11 / 35x11
40x7 / 40x7

Rope Triceps Pushdown: 4 sets
35x15
40x15
45x15
50x10

Overhead Bent-Over Cable Triceps Extension: 4 sets
35x13
40x10
45x8
50x5

Incline Dumbbell Biceps Curls: 2 sets
25x14
25x10

Skullcrusher Into Bent-Arm Pullover: 2 sets
70x9
70x9

Squatted Cable Curl: 3 sets
35x12
40x10
45x8

Standing Dumbbell Hammer Curl: 4 sets
30x8
30x7
30x8
30x7

Rope Drag Pushdown: 3 sets
35x12
40x8
45x7

Rowing Machine:
2,300m

---

08/08/2019 - Thursday
531 Strength - Shoulder Press
Shoulders & Abs Day

Standing Barbell Shoulder Press: 5 sets
Warm-Up
65x10
65x10
Working Sets
105x3
120x3
135x6

Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x15

Standing Dumbbell Shrug: 5 sets
60x10
100x15
110x12
120x10
120x12

Bosu Ball Crunches: 5 sets
10
12
12
13
15

Cable Side Lateral Raise: 3 sets
10x15
20x12
20x12

Plate Front Raise: 3 sets
45x10
45x12
45x12

Rowing Machine: 3 sets
800m
400m
800m

---

08/09/2019 - Friday
Cardio + Auxiliary Lift
Rowing + Triceps & Biceps

Cable Preacher Curl + Partial Curls: 4 sets
30x14 / 30x14
35x12 / 35x12
40x9 / 40x9
50x7 / 50x7

Straight-Bar Triceps Pushdown: 4 sets
40x20
50x17
60x15
70x10

Overhead Bent-Over Cable Triceps Extension: 4 sets
40x12
50x9
60x8
70x4

Standing Dumbbell Hammer Curl: 3 sets
30x10
30x11
30x9

Squatted Cable Curl: 3 sets
35x14
40x10
45x7

Standing Rope Overhead Triceps Extension: 2 sets
70x15
80x13

Rowing Machine:
3,500m

---

Supplements
--Pre-Workout--
Pre-Workout - 1 scoop of Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Combat Protein Powder by MusclePharm
--Late Afternoon--
Ashwagandha - 1 capsule of Optimized Ashwagandha by LifeExtension
Multivitamin - 3 softgels of Multivitamin by Nature's Truth
Fish Oil - 1 softgel of Omega-3 by Now Foods
--Twice Daily @ Random Times--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

---

Workout Notes
Happy Friday, all!!
Staying on my grind.
Looking forward to another Week 3 of 531 Strength...
After next week, I hope to focus more on prolonged fasting and cutting some weight for a couple months.
Hope I hit all my program weights!
Happy Training, everyone!!!

[NoCarbsNoSugar]

Awesome work as always, Bow!
Awesome work!

[bbowsh54]

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

07/15
+1800 (233,600)

07/16
+2000 (235,600)

07/17
+2000 (237,600)

07/18
+1600 (239,200)

07/19
+2200 (241,400)

07/22
+2000 (243,400)

07/23
+2000 (245,400)

07/24
+2100 (247,500)

07/25
+1800 (249,300)

07/29
+2200 (251,500)

07/30
+2000 (253,500)

07/31
+800 (254,300)

08/01
+1600 (255,900)

08/05
+2000 (257,900)

08/06
+2000 (259,900)

08/07
+2300 (262,200)

08/08
+2000 (264,200)

08/09
+3500 (267,700)

08/12
+1800 (269,500)

08/13
+2000 (271,500)

08/14
+4000 (275,500)

08/15
+2000 (277,500)

08/16
+2800 (280,300)

Current 2019 Individual Total: 280,300 meters
(Through August 16th)

[bbowsh54]

08/12/2019 - Monday
531 Strength - Bench Press
Chest & Abs Day

Bench Press: 5 sets
Warm-Up
135x10
135x10
Working Sets
235x5
265x3
300x2

High Cable Crossover: 4 sets
40x17
60x15
60x13
60x12

Low Cable Crossover: 3 sets
40x11
40x13
50x11

Lying Plate Press: 4 sets
45x15
45x15
45x15
45x15

Incline Lying Ab Leg Raises: 5 sets
10
11
11
12
14

Rowing Machine: 2 sets
800m
1,000m

---

08/13/2019 - Tuesday
531 Strength - Deadlift
Back & Calves Day

Deadlift: 5 sets
Warm-Up
185x5
185x5
Working Sets
320x5
365x3
405x3

Wide-Grip Lat Pulldown: 5 sets
150x15
200x15
220x12
240x5
240x7

Straight-Arm Lat Pulldown: 5 sets
80x15
110x15
130x13
140x13
150x10

Seated Calf Raise: 6 sets
90x20
90x20
90x20
115x17
135x20
135x20

Rowing Machine: 3 sets
800m
400m
800m

---

08/14/2019 - Wednesday
Cardio
Rowing

Rowing Machine:
4,000m

---

08/15/2019 - Thursday
531 Strength - Shoulder Press
Shoulders & Abs Day

Standing Barbell Shoulder Press: 5 sets
Warm-Up
65x10
65x10
Working Sets
115x5
125x3
140x5

Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x15

Standing Dumbbell Shrug: 5 sets
60x20
100x15
110x14
120x12
120x12

Exercise Ball Crunches: 5 sets
10
12
12
14
14

Cable Side Lateral Raise: 3 sets
10x15
20x13
20x13

Plate Front Raise: 3 sets
45x12
45x12
45x13

Rowing Machine: 3 sets
800m
400m
800m

---

08/16/2019 - Friday
Cardio + Auxiliary Lift
Rowing + Triceps & Biceps

Rope Triceps Pushdown: 7 sets
60x15
70x15
90x14
90x14
90x14
90x14
100x12

Overhead Bent-Over Cable Triceps Extension: 7 sets
60x15
70x13
90x8
90x7
90x6
70x8
70x9

Machine Preacher Curl: 5 sets
70x15
90x12
90x13
110x8
110x8

Standing Overhead Dumbbell Triceps Press: 2 sets
45x12
50x12

Standing Dumbbell Hammer Curl: 4 sets
30x15
30x14
35x10
35x10

Bent-Over Cable Triceps Kickback: 2 sets
15x7
15x8

Rowing Machine: 2 sets
2,300m
500m

---

Supplements
--Pre-Workout--
Pre-Workout - 1 scoop of Pre-Kaged by Kaged Muscle
--Post-Workout--
Protein - 1 scoop of Combat Protein Powder by MusclePharm
--Afternoon--
Ashwagandha - 1 capsule of Optimized Ashwagandha by LifeExtension
Multivitamin - 3 softgels of Multivitamin by Nature's Truth
Fish Oil - 1 softgel of Omega-3 by Now Foods
--Twice Daily @ Random Times--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

---

Workout Notes
Another solid week is in the books.
Completed another Week #3 of 531 Strength programming.
Very happy with the reps and weights I hit.
I plan to shift focus to fat loss aggressively next week.
I'll keep lifting hard, but aiming more to maintain strength.
I'll set some new lifting PR goals in spring of 2020.
Happy Training, All!

---

Awesome work as always, Bow!
Awesome work!

Thank you very much, Flo!! Keep up the great work yourself!

[bbowsh54]

08/19/2019 - Monday
531 Strength Deload Week - Bench Press
Chest & Abs Day

Bench Press: 5 sets
Warm-Up
135x10
135x10
Deload Working Sets
135x10
155x5
195x10

Incline Cable Flye: 3 sets
25x15
30x13
30x12

Low Cable Crossover: 2 sets
20x12
20x12

Incline Dumbbell Press: 3 sets
55x10
55x13
55x9

Lying Plate Press: 4 sets
45x15
45x15
45x15
45x15

Incline Lying Ab Leg Raises: 5 sets
10
11
12
14
15

Rowing Machine: 3 sets
800m
400m
800m

---

08/20/2019 - Tuesday
531 Strength - Deadlift Deload
Back & Calves Day

Deadlift: 5 sets
Warm-Up
185x5
185x5
Deload Working Sets
185x5
225x5
260x5

Wide-Grip Lat Pulldown: 5 sets
150x15
200x15
220x11
240x5
240x5

Straight-Arm Lat Pulldown: 5 sets
80x15
110x15
130x13
140x11
150x10

Seated Calf Raise: 6 sets
90x20
90x20
90x20
115x20
135x20
135x20

Rowing Machine: 3 sets
800m
500m
800m

---

08/21/2019 - Wednesday
Cardio + Auxiliary Lift
Rowing + Triceps & Biceps

Rowing Machine:
4,100m

Incline Dumbbell Curl: 3 sets
25x15
25x13
30x8

Rope Triceps Pushdown: 3 sets
70x15
90x14
100x14

Bent-Over Overhead Triceps Rope Extension: 3 sets
70x12
90x7
80x9

Standing Barbell Curl: 2 sets
60x10
70x8

---

08/22/2019 - Thursday
531 Strength - Shoulder Press Deload
Shoulders & Abs Day

Standing Barbell Shoulder Press: 5 sets
Warm-Up
65x10
65x10
Deload Working Sets
65x10
75x7
90x7

Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x15

Standing Dumbbell Shrug: 5 sets
60x20
100x15
110x13
120x10
120x12

Bosu Ball Crunches: 5 sets
10
11
12
14
15

Cable Side Lateral Raise: 3 sets
10x15
20x12
20x14

Plate Front Raise: 3 sets
45x12
45x12
45x12

Rowing Machine: 3 sets
800m
400m
800m

---

Workout & Diet Notes
Last week was another deload week.
I completed my first 72-hour fast, which actually went for 76 hours.
I think I'm going to start EVERY week with a 72-hour fast for the rest of the year.
Felt good.
Curious how my strength will be in the gym with this plan. Going into a maintenance mode for strength.
I'm going to run through 531 Strength again, with my max set the same as last time.
Curious if I can hit the same weights while fasted.
Happy Training, All!

[NoCarbsNoSugar]

a 76 hour fast ...

I love doing at least one fast every week, but mine are usually 36-42 hours.
I never pushed beyond that.

It DOES feel great to do this.
Amazing how I don't even get hungry.
It's mostly a exercise of mental discipline for me.

Great work volume in your log, as usual.

[bbowsh54]

08/26/2019 - Monday
531 Strength - Bench Press
Chest & Abs Day

Bench Press: 5 sets
Warm-Up
135x10
135x10
Working Sets
205x5
235x5
265x4

Cable Crossover Flyes: 2 sets
25x15
35x11

Low Cable Crossover: 2 sets
25x12
25x12

Incline Dumbbell Press: 3 sets
60x12
60x12
60x11

Lying Plate Press: 3 sets
45x15
45x15
45x15

Incline Lying Ab Leg Raises: 5 sets
10
11
12
13
14

Rowing Machine: 3 sets
800m
400m
800m
---

08/27/2019 - Tuesday
531 Strength - Deadlift
Back & Calves Day

Deadlift: 5 sets
Warm-Up
185x5
185x5
Working Sets
280x5
320x5
365x3

Wide-Grip Lat Pulldown: 5 sets
150x15
200x15
220x11
240x5
240x5

Underhand Lat Pulldown: 2 sets
150x13
160x13

Straight-Arm Lat Pulldown: 3 sets
90x15
120x13
120x13

Seated Calf Raise: 6 sets
90x20
90x20
90x20
115x20
135x20
135x20

Rowing Machine: 3 sets
800m
400m
800m

---

08/28/2019 - Wednesday
Cardio
Rowing

Rowing Machine:
3,000m

---

08/29/2019 - Thursday
531 Strength - Shoulder Press
Shoulders & Abs Day

Standing Barbell Shoulder Press: 5 sets
Warm-Up
65x10
65x10
Working Sets
100x5
115x5
125x5

Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x15

Standing Dumbbell Shrug: 5 sets
60x20
100x15
110x15
120x10
120x11

Exercise Ball Cross-Body Crunches: 5 sets
10
10
10
10
10

Cable Side Lateral Raise: 2 sets
10x12
10x12

Rowing Machine: 2 sets
800m
500m


---

08/30/2019 - Friday
Cardio + Auxiliary Lift
Rowing + Triceps & Biceps

Incline Inner Biceps Curl: 5 sets
25x15
25x14
25x13
25x12
25x12

Rope Triceps Pushdown: 5 sets
40x15
70x15
90x15
90x15
100x12

Overhead Bent-Over Cable Triceps Extension: 5 sets
70x12
90x8
90x7
70x10
70x11

Machine Preacher Curl: 3 sets
70x15
90x10
110x6

Machine Triceps Extension: 4 sets
70x15
70x15
90x10
90x10

Standing Overhead Dumbbell Triceps Press: 2 sets
50x14
50x12

Standing Dumbbell Hammer Curl: 2 sets
30x12
30x12

Rowing Machine:
2,300m

---

Workout & Diet Notes
Happy Labor Day, all!
Another week in the books.
I've been practicing some prolonged fasting... Seeing how my body responds.
I've completed 63, 76, and 92-hour fasts so far. I might try to break 100 hours this week.
While fasting, I drink electrolyte water. I put potassium, sodium, and magnesium in filtered water. I drink 3 to 4 liters a day.
Happy training, all!

---

a 76 hour fast ...

I love doing at least one fast every week, but mine are usually 36-42 hours.
I never pushed beyond that.

It DOES feel great to do this.
Amazing how I don't even get hungry.
It's mostly a exercise of mental discipline for me.

Great work volume in your log, as usual.

Thank you so much for stopping by, Flo!
Indeed. I'd like to go to "OMAD" style fasting after this year completes.
Have an amazing week, sir!

[bbowsh54]

09/03/2019 - Tuesday
531 Strength - Bench Press
Chest & Abs Day

Bench Press: 5 sets
Warm-Up
135x10
135x10
Working Sets
220x3
250x3
280x2

High Cable Crossover: 3 sets
40x11
40x11
40x11

Low Cable Crossover: 2 sets
25x12
25x11

Lying Plate Press: 3 sets
45x15
45x15
45x15

Incline Dumbbell Press: 2 sets
60x12
60x10

Incline Lying Ab Leg Raises: 5 sets
10
11
12
13
14

Rowing Machine: 3 sets
1,000m
400m
800m

---

09/04/2019 - Wednesday
531 Strength - Deadlift
Back & Calves Day

Deadlift: 5 sets
Warm-Up
185x5
185x5
Working Sets
300x3
345x3
385x2

Wide-Grip Lat Pulldown: 5 sets
150x15
200x15
220x10
240x5
240x5

Straight-Arm Lat Pulldown: 4 sets
90x15
110x15
130x13
140x12

Seated Cable Row: 1 set
100x12

Seated Calf Raise: 6 sets
90x20
90x20
90x20
115x20
135x20
135x20

Rowing Machine: 3 sets
800m
400m
800m

---

09/05/2019 - Thursday
531 Strength - Shoulder Press
Shoulders & Abs Day

Standing Barbell Shoulder Press: 5 sets
Warm-Up
65x10
65x10
Working Sets
105x3
120x3
135x4

Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x15

Standing Dumbbell Shrug: 5 sets
60x20
100x15
110x13
120x12
120x12

Bosu Ball Crunches: 5 sets
10
11
12
13
14

One-Arm Barbell Side Raise: 2 sets
20x12
20x13

Barbell Front Raise: 2 sets
40x12
40x12

Rowing Machine: 2 sets
800m
1,300m

---

09/06/2019 - Friday
Gethin Email Triceps Lift + Cardio
Rowing + Triceps

Close Grip Bench Press with Pause 4 X 20-25 repetitions
95x22
95x22
95x20
95x18

Single Arm Overhead Cable Extensions 3 X 20-25 repetitions
20x30
30x25
20x28

Finisher Superset
Straight Bar Cable Pushdowns 25 repetitions
50x25
80x25

Straight Bar Cable Pushdowns drop set 25 repetitions
70x25 / 50x20 / 40x20 / 30x25
70x25 / 50x20 / 40x20 / 30x25

Overhead Straight Bar Cable Extensions 25 repetitions
60x25
60x25

Overhead Straight Bar Cable Extensions drop set 25 repetitions
60x25 / 50x14 / 50x14 / 30x20
60x20 / 50x15 / 50x15 / 30x25

Rowing Machine:
2,800m
300m

---

Workout & Diet Notes
Another successful week in the books.
I'm currently past hour 99 of my first 100-hour fast. The end is near.
After this fast, I think I'll stick to 72s to start my weeks going forward. Try that for a couple months.
I'm going to be out of town next week on Monday and Tuesday. Hoping my hotel has a fitness room to lift.
Hope everyone has a stellar week. Happy Training!

[bbowsh54]

09/09/2019 - Monday
Hotel Fitness Center Lift
Back Day

Machine Lat Pulldown: 5 sets
110x15
130x10
130x11
130x11
130x10

Machine Low Row: 7 sets
70x20
110x12
130x12
150x10
150x10
150x9
150x8

Cable Straight-Arm Lat Pulldown: 4 sets
27.5x15
32.5x12
32.5x12
32.5x13

Ab Crunch Bench: 2 sets
12
12

---

09/11/2019 - Wednesday
531 Strength - Bench Press
Chest & Abs Day Day

Bench Press: 5 sets
Warm-Up
135x10
135x10
Working Sets
235x5
265x3
300x2

High Cable Crossover: 4 sets
40x15
60x14
60x13
60x13

Low Cable Crossover: 3 sets
40x12
40x12
50x12

Lying Plate Press: 4 sets
45x15
45x15
45x15
45x15

Incline Lying Ab Leg Raises: 5 sets
10
12
12
14
14

Rowing Machine: 2 sets
800m
1,300m

---

09/12/2019 - Thursday
531 Strength - Deadlift
Back & Calves Day

Deadlift: 5 sets
Warm-Up
185x5
185x5
Working Sets
320x5
365x3
405x1

Wide-Grip Lat Pulldown: 5 sets
150x15
200x15
220x11
240x5
240x5

Straight-Arm Lat Pulldown: 4 sets
55x12
55x12
55x12
70x10

Standing Barbell Calf Raise: 5 sets
95x15
95x15
95x15
95x15
95x15

Rowing Machine: 2 sets
800m
1,300m

---

09/13/2019 - Friday
531 Strength - Shoulder Press
Shoulders & Abs Day

Standing Barbell Shoulder Press: 5 sets
Warm-Up
65x10
65x10
Working Sets
115x5
125x3
140x4

Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x15

Standing Dumbbell Shrug: 5 sets
60x15
100x15
110x13
120x12
120x12

Exercise Ball Crunches: 5 sets
10
11
12
13
14

Cable Side Lateral Raise: 3 sets
10x15
20x12
20x12

Bent-Over Cable Rear DeltRaise: 2 sets
10x12
10x12

Rowing Machine: 3 sets
800m
400m
800m

---

Workout & Diet Notes
Started last week on the road, staying in a hotel in Minneapolis.
Still put in some solid work when I got back.
Hoping to drop eight more pounds by Friday, September 27th.
That's my short-term goal with the fasting routine.
Ate terribly this past weekend.
Still pushing in the gym! Happy Training, all.

[OrangeEarPlug]

God damn that's a lot of volume. Good work man keep at it