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  1. #1711
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,689
    Rep Power: 16566
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    bbowsh54 is offline
    03/23/2020 - Monday
    Weightlifting
    Chest & Abs Day

    Bench Press: 5 sets
    135x12
    185x10
    225x7
    235x6
    245x4

    Pec Deck Flye: 3 sets
    110x15
    130x13
    150x11

    Cable Crossover: 2 sets
    60x17
    70x12

    Incline Dumbbell Press: 2 sets
    60x12
    60x12

    Ab-Coaster Machine: 5 sets
    20x15
    20x15
    20x20
    20x20
    20x20

    Abdominal Push Machine: 5 sets
    110x10
    110x10
    110x12
    130x10
    130x10

    Dumbbell Walking Lunges: 5 sets
    20x20
    20x20
    20x20
    20x20
    20x20

    ---

    03/24/2020 - Tuesday
    Weightlifting
    Freestyle Day

    Preacher Curl Half-ROM into Full-ROM: 6 sets
    45x10 / 45x10
    45x10 / 45x10
    45x10 / 45x10
    45x10 / 45x10
    45x9 / 45x9
    45x7 / 45x7

    Overhead Dumbbell Triceps Press: 5 sets
    55x12
    60x12
    65x12
    70x12
    75x9

    Machine Preacher Curl: 6 sets
    70x17
    90x15
    110x10
    130x7
    150x3
    150x3

    Machine Triceps Extension: 5 sets
    70x15
    90x15
    110x10
    130x8
    150x5

    V-Bar Triceps Pushdown: 2 sets
    110x20
    140x15

    Incline Dumbbell Biceps Curl: 2 sets
    25x10
    30x8

    Torso Rotation Machine: 3 sets
    110x18
    110x18
    110x18

    Dumbbell Walking Lunges: 5 sets
    20x20
    20x20
    20x20
    20x20
    20x20

    ---

    03/25/2020 - Wednesday
    Weightlifting
    Back & Calves Day

    Deadlift: 6 sets
    185x7
    225x5
    315x4
    405x2
    425x2
    455x1

    Lat Pulldown Machine: 6 sets
    130x15
    150x14
    170x13
    190x10
    210x8
    230x8

    Iso Row Machine: 7 sets
    150x10
    150x10
    170x10
    190x9
    210x8
    230x7
    230x8

    Back Extensions Machine: 3 sets
    210x10
    210x12
    230x12

    Dumbbell Walking Lunges: 5 sets
    20x14
    20x14
    20x14
    20x20
    20x20

    ---

    03/26/2020 - Thursday
    Weightlifting
    Shoulders & Abs Day

    Standing Barbell Shoulder Press: 6 sets
    65x12
    75x10
    95x7
    135x5
    135x5
    135x5

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

    Standing Dumbbell Shrug: 5 sets
    60x20
    100x18
    100x18
    100x17
    100x19

    Cable Side Lateral Raise: 2 sets
    20x10
    20x13

    Plate Front Raise: 2 sets
    45x12
    45x12

    Machine Side Lateral Delt Raise: 3 sets
    50x15
    70x12
    70x10

    Pec Deck Rear Delt Reverse Flye: 4 sets
    90x15
    110x12
    110x12
    110x10

    Dumbbell Walking Lunges: 5 sets
    20x20
    20x20
    20x20
    20x20
    20x20

    ---

    03/27/2020 - Friday
    Weightlifting
    Freestyle Routine

    Barbell Squat: 3 sets
    135x8
    135x8
    135x8

    Bosu Ball Cross-Body Crunches: 4 sets
    12
    14
    14
    14

    Incline Inner Biceps Curl: 5 sets
    20x17
    25x15
    30x13
    35x9
    40x5

    Leg Extensions: 4 sets
    70x17
    90x15
    110x12
    130x11

    Overhead Dumbbell Triceps Press: 5 sets
    55x13
    60x14
    65x14
    70x12
    75x11

    Machine Preacher Curl: 4 sets
    70x17
    90x13
    110x10
    130x7

    Machine Triceps Extension: 4 sets
    70x20
    90x17
    110x13
    130x9

    Dumbbell Walking Lunges: 5 sets
    20x20
    20x20
    20x20
    20x20
    20x20

    ---

    Supplements
    --Morning--
    ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
    --Pre-Workout--
    Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
    --Afternoon--
    Multivitamin - 1 pack of Maximin Pack by Nature Made
    --Twice Daily--
    Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

    ---

    Workout Notes
    Bizarre times. Still using the 24/7 Satellite gym. Carrying around lots of Purell wipes - wiping down everything before I touch.
    The gym is enforcing a strict capacity limit of 10 people at a time.
    My diet has been garbage during this "social distancing" period. Really struggling with it - gained some weight.
    I hope everyone is staying healthy. Happy traning!
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  2. #1712
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,689
    Rep Power: 16566
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    03/30/2020 - Monday
    Weightlifting
    Chest & Abs Day

    Bench Press: 5 sets
    135x13
    185x10
    225x7
    235x5
    245x4

    Pec Deck Flye: 4 sets
    110x17
    130x14
    150x11
    170x7

    Incline Dumbbell Press: 3 sets
    60x14
    65x11
    70x9

    Ab-Coaster Machine: 4 sets
    20x15
    20x17
    20x20
    20x20

    Abdominal Push Machine: 5 sets
    110x15
    110x15
    110x18
    130x12
    150x12

    Dumbbell Walking Lunges: 5 sets
    20x20
    20x20
    20x20
    20x20
    20x20

    ---

    03/31/2020 - Tuesday
    Weightlifting
    Back & Calves Day

    Deadlift: 5 sets
    185x7
    225x5
    315x4
    405x2
    475x1

    Lat Pulldown Machine: 7 sets
    130x15
    150x13
    170x12
    190x10
    230x11
    230x10
    230x8

    Iso Row Machine: 7 sets
    130x12
    150x12
    170x10
    190x10
    230x10
    230x8
    230x7

    Back Extensions Machine: 3 sets
    210x14
    210x13
    230x11

    Calf Press on Leg Press: 6 sets
    210x20
    250x20
    270x20
    290x20
    310x20
    330x20

    Dumbbell Walking Lunges: 5 sets
    20x14
    20x14
    20x14
    20x20
    20x20

    ---

    04/01/2020 - Wednesday
    Weightlifting
    Freestyle Routine

    Hammer Strength Linear Hack Press: 4 sets
    90x8
    90x10
    90x10
    90x10

    Hammer Strength Standing Shrug: 6 sets
    90x15
    90x15
    140x15
    140x15
    180x13
    180x15

    Preacher Curl Half-ROM then Full-ROM: 5 sets
    45X10 / 45x10
    45x10 / 45x10
    45x10 / 45x10
    45x10 / 45x10
    45x9 / 45x9

    Plate Machine Iso Decline Press: 5 sets
    90x20
    180x15
    180x15
    230x12
    230x13

    Seated Calf Raise: 5 sets
    90x20
    90x20
    140x15
    140x14
    140x10

    Machine Biceps Curl: 3 sets
    50x20
    90x12
    110x10

    Dumbbell Walking Lunges: 5 sets
    20x20
    20x20
    20x20
    20x20
    20x20

    ---

    04/02/2020 - Thursday
    Weightlifting
    Shoulders & Abs Day

    Standing Barbell Shoulder Press: 5 sets
    65x12
    75x12
    95x8
    135x5
    135x6

    Standing Dumbbell Side Lateral Raise: 5 sets
    20x15
    20x15
    20x15
    20x15
    30x16

    Cable Side Lateral Raise: 2 sets
    20x15
    20x15

    Machine Side Lateral Delt Raise: 3 sets
    70x12
    70x12
    70x10

    Pec Deck Rear Delt Reverse Flye: 3 sets
    90x17
    110x13
    110x12

    Torso Rotation Machine: 5 sets
    70x20
    90x20
    110x18
    130x14
    150x12

    Abdominal Push Machine: 4 sets
    110x15
    130x14
    150x11
    170x9

    Dumbbell Walking Lunges: 5 sets
    20x20
    20x20
    20x20
    20x20
    20x20

    ---

    04/03/2020 - Friday
    Weightlifting
    Freestyle Routine

    Incline Inner Biceps Curl: 5 sets
    20x17
    25x15
    30x12
    35x7
    40x5

    Overhead Dumbbell Triceps Press: 5 sets
    55x18
    60x18
    65x15
    70x12
    75x10

    Machine Preacher Curl: 4 sets
    70x15
    90x12
    110x8
    130x5

    Machine Triceps Extension: 5 sets
    70x18
    90x14
    110x11
    130x8
    150x5

    Standing Cable Curl: 2 sets
    70x18
    100x10

    V-Bar Triceps Pushdown: 2 sets
    130x12
    140x10

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

    Leg Extensions: 3 sets
    70x15
    90x12
    110x15

    Dumbbell Walking Lunges: 5 sets
    20x20
    20x20
    20x20
    20x20
    20x20

    ---

    Supplements
    --Morning--
    ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
    --Pre-Workout--
    Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
    --Afternoon--
    Multivitamin - 1 pack of Maximin Pack by Nature Made
    --Twice Daily--
    Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

    ---

    Workout Notes
    Greetings, all.
    Continuing to put in work in the satellite gym...
    Sometimes, it is at capacity of ten people... So, we drive to another area of town for a different satellite gym.
    Still struggling with my diet, a great deal.
    Want to try and stay strict meat and veggies Monday through Friday -- Very low carb.
    Will try to get back to it tomorrow.
    OH! I hit a new 1 rep Deadlift PR this week: 475!
    The march to 500 continues slowly...
    Stay healthy, everyone. Happy training!!
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  3. #1713
    Registered User jwtiger69's Avatar
    Join Date: Jun 2004
    Posts: 15,014
    Rep Power: 71858
    jwtiger69 has much to be proud of. One of the best! (+20000) jwtiger69 has much to be proud of. One of the best! (+20000) jwtiger69 has much to be proud of. One of the best! (+20000) jwtiger69 has much to be proud of. One of the best! (+20000) jwtiger69 has much to be proud of. One of the best! (+20000) jwtiger69 has much to be proud of. One of the best! (+20000) jwtiger69 has much to be proud of. One of the best! (+20000) jwtiger69 has much to be proud of. One of the best! (+20000) jwtiger69 has much to be proud of. One of the best! (+20000) jwtiger69 has much to be proud of. One of the best! (+20000) jwtiger69 has much to be proud of. One of the best! (+20000)
    jwtiger69 is offline
    Hey buddy! I hope everything is going ok in your neck of the woods. We are trying to survive over here. Wife and I working full time from home. The kids school is closed for the rest of the year so now we get to home school at the same time.

    Then to top it off my gym is closed for the time being. I have lifted once in the last month. I figure I can just find a way to start running I guess. 1 lap around my neighborhood is about 1 mile. Doing the and some body weight stuff should help me drop some pounds... At least I hope!


    The only good news is that we refinanced our house and dropped a point. And now my says I can go a buy a truck! So at least there is that. With all the money we are saving with now daycare cost
    and saving on gas from now going anywhere it is the right time for me to buy.
    Free Agent...

    ☑*CountryMike Appreciation Crew*☑

    https://forum.bodybuilding.com/showthread.php?t=177264401&p=1582345751#post1582345751
    Reply With Quote

  4. #1714
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,689
    Rep Power: 16566
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    04/06/2020 - Monday
    Weightlifting
    Chest & Abs Day

    Bench Press: 5 sets
    135x14
    185x10
    225x7
    245x6
    245x6

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

    Incline Cable Flye on Exercise Ball: 2 sets
    30x9
    30x9

    Plate Machine Iso Decline Press: 5 sets
    90x18
    180x14
    230x7
    230x7
    230x6

    Abdominal Crunch Machine: 5 sets
    110x20
    130x15
    150x14
    170x10
    190x10

    Dumbbell Walking Lunges: 5 sets
    20x20
    20x20
    20x20
    20x20
    20x20

    ---

    04/07/2020 - Tuesday
    Weightlifting
    Back & Calves Day

    Deadlift: 5 sets
    185x7
    225x5
    315x4
    405x2
    500 attempt - fail
    405x2

    Cable Lat Pulldown: 6 sets
    130x14
    145x13
    160x11
    160x13
    175x17
    205x13

    Hammer Strengrh Iso-Lateral High Row: 8 sets
    90x25
    180x13
    180x13
    180x13
    180x13
    180x17
    230x12
    230x14

    Back Extensions Machine: 2 sets
    210x14
    230x14

    Seated Calf Raise: 7 sets
    90x20
    90x20
    90x20
    90x20
    90x20
    140x20
    140x18

    Dumbbell Walking Lunges: 5 sets
    20x12
    20x12
    20x12
    20x20
    20x20

    ---

    04/08/2020 - Wednesday
    Weightlifting
    Freestyle Routine

    Preacher Curl Half-ROM then Full-ROM: 4 sets
    45x10 / 45x10
    45x10 / 45x10
    45x10 / 45x10
    45x9 / 45x9

    Hammer Strength Standing Shrug: 5 sets
    90x20
    180x12
    180x13
    230x11
    230x13

    Machine Biceps Curl: 4 sets
    70x17
    110x10
    110x11
    130x8

    Lying Cable Curl: 4 sets
    70x15
    90x14
    100x11
    100x12

    Hammer Strength Linear Hack Press: 4 sets
    150x8
    150x10
    150x10
    150x10

    Torso Rotation Machine: 4 sets
    110x28
    130x26
    150x20
    150x20

    Dumbbell Walking Lunges: 4 sets
    20x20
    20x20
    20x20
    20x20

    ---

    04/09/2020 - Thursday
    Weightlifting
    Shoulders & Abs Day

    Standing Barbell Shoulder Press: 5 sets
    65x12
    75x10
    95x10
    135x6
    135x6

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

    Hammer Strength Shoulder Press: 4 sets
    90x12
    90x12
    90x13
    110x11

    One-Arm Cable Side Lateral Raise: 4 sets
    10x12
    10x14
    10x13
    10x12

    Abdominal Crunch Machine: 5 sets
    90x20
    110x16
    130x15
    150x12
    150x13

    Dumbbell Walking Lunges: 5 sets
    20x14
    20x14
    20x14
    20x20
    20x20

    ---

    04/10/2020 - Friday
    Weightlifting
    Freestyle Routine

    Reverse-Grip Triceps Pushdown: 4 sets
    50x20
    70x20
    90x18
    110x11

    Bent-Over Triceps Overhead Cable Extension: 4 sets
    70x15
    70x15
    90x14
    110x9

    Lying High Cable Curl: 4 sets
    70x15
    90x16
    110x15
    130x12

    Skullcrusher Into Bent-Arm Pullover: 3 sets
    55x10
    55x10
    55x10

    Spider EZ-Bar Curl: 3 sets
    55x10
    55x10
    55x11

    Machine Biceps Curl: 3 sets
    70x20
    90x14
    110x12

    Triceps Dip Machine: 3 sets
    110x20
    130x18
    170x15

    Plate Machine Iso Decline Press: 4 sets
    90x17
    140x13
    180x12
    180x11

    Lying on Bench Ab Leg Raise: 3 sets
    15
    15
    15

    Lying on Bench Ab Knee Pull-In: 3 sets
    10
    10
    12

    ---

    Supplements
    --Morning--
    ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
    --Pre-Workout--
    Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
    --Afternoon--
    Multivitamin - 1 pack of Maximin Pack by Nature Made
    --Twice Daily--
    Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

    ---

    Workout Notes
    Happy Monday, all.
    Another week of the "social distancing" period on deck...
    Hard to imagine this thing will be resolved by July.
    I hear schools are coming up with plans in the event they cannot meet regularly this fall, being prepared for full online classes.
    I hope everyone is staying healthy out there!
    I'm feeling pretty strong! Still able to use the smaller satellite gyms in our "GreatLife" network.
    Happy Training, everyone!

    ---

    Originally Posted by jwtiger69 View Post
    Hey buddy! I hope everything is going ok in your neck of the woods. We are trying to survive over here. Wife and I working full time from home. The kids school is closed for the rest of the year so now we get to home school at the same time.

    Then to top it off my gym is closed for the time being. I have lifted once in the last month. I figure I can just find a way to start running I guess. 1 lap around my neighborhood is about 1 mile. Doing the and some body weight stuff should help me drop some pounds... At least I hope!


    The only good news is that we refinanced our house and dropped a point. And now my says I can go a buy a truck! So at least there is that. With all the money we are saving with now daycare cost
    and saving on gas from now going anywhere it is the right time for me to buy.
    Hey Justin!!
    I hope the home-schooling is going well...
    My wife and I are both working from home full-time, as well. We are also expecting our first little one - due in September.
    Still lifting in our smaller satellite gyms every day from Noon to 1 PM.
    We should look into re-financing during this low rate periods, as well.
    Stay safe, stay healthy, sir!! Best of luck with home-schooling!
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  5. #1715
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,689
    Rep Power: 16566
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    Bowser's 2020 Dumbbell Walking Lunges Log
    (Dumbbell Walking Lunges performed holding two 20-pound dumbbells)

    02/25
    +74 (1,224)

    02/26
    +66 (1,290)

    02/27
    +66 (1,356)

    02/28
    +66 (1,422)

    03/02
    +76 (1,498)

    03/03
    +92 (1,590)

    03/04
    +74 (1,664)

    03/05
    +60 (1,724)

    03/06
    +86 (1,810)

    03/07
    +86 (1,896)

    03/09
    +92 (1,988)

    03/10
    +88 (2,076)

    03/11
    +14 (2,099)

    03/12
    +82 (2,172)

    03/13
    +100 (2,272)

    03/16
    +72 (2,344)

    03/17
    +82 (2,426)

    03/18
    +128 (2,554)

    03/19
    +96 (2,650)

    03/20
    +100 (2,750)

    03/23
    +100 (2,850)

    03/24
    +100 (2,950)

    03/25
    +82 (3,032)

    03/26
    +100 (3,132)

    03/27
    +100 (3,232)

    03/30
    +100 (3,332)

    03/31
    +82 (3,414)

    04/01
    +100 (3,514)

    04/02
    +100 (3,614)

    04/03
    +100 (3,714)

    04/06
    +100 (3,814)

    04/07
    +76 (3,890)

    04/08
    +80 (3,970)

    04/09
    +82 (4,052)

    2020 Individual Total: 4,052 lunges
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  6. #1716
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,689
    Rep Power: 16566
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    04/13/2020 - Monday
    Weightlifting
    Chest & Abs Day

    Bench Press: 5 sets
    135x10
    185x10
    225x8
    245x5
    275x3

    Pec Deck Flye: 5 sets
    110x15
    130x15
    150x11
    170x8
    170x7

    Incline Dumbbell Press: 3 sets
    60x13
    70x10
    75x8

    Abdominal Push Machine: 5 sets
    130x12
    150x12
    150x12
    150x12
    150x12

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

    Dumbbell Walking Lunges: 5 sets
    20x14
    20x14
    20x14
    20x14
    20x14

    ---

    04/14/2020 - Tuesday
    Weightlifting
    Freestyle Routine

    Reverse-Grip Triceps Pushdown: 5 sets
    60x20
    80x20
    100x18
    120x14
    130x12

    Bent-Over Triceps Overhead Cable Extension: 5 sets
    80x20
    100x14
    100x12
    120x9
    130x7

    Lying High Cable Curl: 5 sets
    80x20
    100x14
    120x13
    140x12
    140x11

    Machine Preacher Curl: 4 sets
    70x15
    90x12
    110x9
    130x7

    Triceps Extension Machine: 4 sets
    90x14
    110x10
    110x10
    130x7

    Calf Press on Leg Press: 4 sets
    210x18
    230x20
    250x18
    270x17

    Dumbbell Walking Lunges: 5 sets
    20x14
    20x14
    20x14
    20x14
    20x14

    ---

    04/15/2020 - Wednesday
    Weightlifting
    Back & Abs

    Deadlift: 5 sets
    185x5
    225x5
    315x3
    405x2
    500x1

    Cable Lat Pulldown: 6 sets
    130x15
    145x15
    145x13
    160x15
    205x14
    220x9

    Hammer Strength Iso-Lateral High Row: 7 sets
    90x18
    180x10
    180x10
    180x10
    180x15
    270x9
    270x8

    Back Extensions Machine: 4 sets
    110x20
    210x12
    230x12
    250x11

    Abdominal Crunch Machine: 6 sets
    110x10
    110x10
    110x10
    130x10
    150x11
    170x9

    Torso Rotation Machine: 3 sets
    130x28
    145x20
    145x20

    ---

    04/16/2020 - Thursday
    Weightlifting
    Shoulders & Calves Day

    Standing Barbell Shoulder Press: 5 sets
    65x12
    75x10
    95x10
    135x5
    135x6

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

    Hammer Strength Standing Machine Shrug: 7 sets
    90x20
    180x14
    180x16
    230x12
    230x13
    230x14
    230x13

    Hammer Strength Shoulder Press: 4 sets
    90x12
    90x13
    140x10
    140x9

    One-Arm Cable Side Lateral Raise: 3 sets
    10x15
    10x15
    20x11

    Seated Calf Raise: 7 sets
    90x18
    90x20
    90x20
    90x20
    90x20
    110x18
    110x17

    ---

    04/17/2020 - Friday
    Weightlifting
    Freestyle Routine

    Reverse-Grip Triceps Pushdown: 5 sets
    70x20
    100x17
    110x13
    120x12
    120x10

    Bent-Over Triceps Overhead Cable Extension: 4 sets
    70x15
    100x11
    110x10
    120x8

    Lying High Cable Curl: 4 sets
    70x20
    100x17
    110x16
    120x12

    Skullcrusher Into Bent-Arm Pullover: 3 sets
    55x12
    55x12
    55x14

    Spider EZ-Bar Curl: 3 sets
    55x11
    55x12
    55x13

    Machine Biceps Curl: 3 sets
    90x12
    110x10
    130x7

    Triceps Dip Press Machine: 3 sets
    130x17
    150x15
    190x10

    Plate Machine Iso Decline Press: 4 sets
    140x15
    180x13
    180x12
    230x9

    Abdominal Crunch Machine: 3 sets
    110x13
    130x13
    150x12

    Torso Rotation Machine: 3 sets
    130x30
    150x20
    150x20

    ---

    Supplements
    --Morning--
    ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
    Kale Shake - Blended "green shake" containing kale, spinach, and whey protein
    --Pre-Workout--
    Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
    --Afternoon--
    Multivitamin - 1 pack of Maximin Pack by Nature Made
    --Twice Daily--
    Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

    ---

    Workout Notes
    Another week into the books.
    Hit a big milestone last week.
    Reached my 2020 goal.
    New Deadlift PR: 500 pounds.
    What a rush.
    My diet has still been awful during quarantine.
    At least I'm using a bit of these excess calories towards some new strength peaks.
    Hope everyone is staying healthy out there...
    Happy Training!
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  7. #1717
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,689
    Rep Power: 16566
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    04/20/2020 - Monday
    Weightlifting
    Chest & Abs Day

    Bench Press: 6 sets
    185x10
    185x10
    225x7
    245x3
    275x3
    305x2

    One-Arm Cable Crossover Flye: 2 sets
    50x10
    50x10

    Plate Machine Iso Decline Press: 8 sets
    90x10
    90x10
    90x10
    90x10
    180x15
    230x6
    230x8
    230x7

    Incline Dumbbell Flye: 3 sets
    40x14
    45x12
    45x10

    Abdominal Crunch Machine: 7 sets
    130x12
    130x12
    130x12
    150x10
    150x10
    150x10
    150x13

    Exercise Ball Crunches: 7 sets
    10
    10
    10
    10
    10
    10
    12

    ---

    04/21/2020 - Tuesday
    Weightlifting
    Back & Calves Day

    Deadlift: 5 sets
    225x5
    225x5
    315x4
    405x2
    405x3

    Cable Wide-Grip Lat Pulldown: 6 sets
    130x15
    145x15
    160x15
    175x10
    190x12
    205x12

    Hammer Strength Iso-Lateral High Row: 8 sets
    90x20
    180x10
    180x10
    180x12
    230x12
    230x11
    230x11
    230x12

    Back Extensions Machine: 4 sets
    210x14
    230x12
    250x12
    250x12

    Seated Calf Raise: 7 sets
    90x18
    90x20
    90x22
    140x12
    140x17
    140x16
    140x16

    ---

    04/22/2020 - Wednesday
    Weightlifting
    Freestyle Routine

    Preacher Curl Half-ROM then Full-ROM: 3 sets
    45x10 / 45x10
    45x9 / 45x9
    45x10 / 45x10

    Hammer Strength Standing Shrug: 4 sets
    90x18
    180x14
    180X14
    180x14

    Machine Biceps Curl: 3 sets
    70x18
    90x10
    110x8

    Lying Cable Curl: 3 sets
    80x12
    100x11
    120x9

    Triceps Machine Dip Press: 3 sets
    150x15
    170x14
    190x14

    V-Bar Triceps Pushdown: 3 sets
    100x17
    120x14
    140x13

    Abdominal Crunch Machine: 3 sets
    130x12
    130x14
    150x13

    Lying on Bench Ab Knee Pull-In: 3 sets
    15
    16
    17

    ---

    04/23/2020 - Thursday
    Weightlifting
    Shoulders & Calves Day

    Standing Barbell Shoulder Press: 5 sets
    65x12
    75x10
    95x10
    135x6
    135x6

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

    Hammer Strength Shoulder Press: 3 sets
    90x15
    90x16
    140x12

    One-Arm Cable Side Lateral Raise: 3 sets
    10x12
    10x14
    20x11

    Bent-Over Rear Delt Raise: 3 sets
    20x12
    20x12
    20x14

    Seated Calf Raise: 7 sets
    90x20
    90x20
    90x22
    90x25
    110x18
    110x20
    110x23

    ---

    04/24/2020 - Friday
    Weightlifting
    Freestyle Routine

    Reverse-Grip Triceps Pushdown: 4 sets
    80x17
    90x15
    100x15
    120x12

    Bent-Over Triceps Overhead Cable Extension: 4 sets
    80x12
    90x12
    100x12
    120x10

    Lying High Cable Curl: 4 sets
    80x17
    90x17
    100x15
    120x12

    Skullcrusher Into Bent-Arm Pullover: 3 sets
    55x11
    55x11
    55x11

    Spider EZ-Bar Curl: 3 sets
    55x11
    55x11
    55x11

    Machine Biceps Curl: 3 sets
    90x11
    110x10
    130x7

    Triceps Dip Press Machine: 3 sets
    150x15
    170x15
    190x13

    Plate Machine Iso Decline Press: 4 sets
    140x15
    180x12
    180x12
    180x11

    Abdominal Crunch Machine: 2 sets
    130x13
    150x12

    Torso Rotation Machine: 3 sets
    130x28
    150x20
    150x20

    Dumbbell Walking Lunges: 3 sets
    20x14
    20x18
    20x20

    ---

    Supplements
    --Morning--
    ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
    Kale Shake - Blended "green shake" containing kale, spinach, and whey protein
    --Pre-Workout--
    Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
    --Afternoon--
    Multivitamin - 3 capsules of Men's Nutrients by Pure Encapsulations
    --Twice Daily--
    Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

    ---

    Workout Notes
    Put in the work during another week of quarantine.
    A little milestone of note is that I bench-pressed 305 pounds for two reps. I had never done that before.
    Going to go for three plates, soon.
    Diet has still been awful. Gained a lot of bad weight since our honeymoon.
    At least I'm also the strongest I've ever been, so not all the extra calories have gone to waste - attempting to use them.
    Hope everyone is staying healthy and sane during the "social distancing" period.
    Happy Training, all!
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  8. #1718
    Registered User BoreDefer's Avatar
    Join Date: Apr 2020
    Age: 50
    Posts: 18
    Rep Power: 0
    BoreDefer will become famous soon enough. (+50) BoreDefer will become famous soon enough. (+50) BoreDefer will become famous soon enough. (+50) BoreDefer will become famous soon enough. (+50) BoreDefer will become famous soon enough. (+50) BoreDefer will become famous soon enough. (+50) BoreDefer will become famous soon enough. (+50) BoreDefer will become famous soon enough. (+50) BoreDefer will become famous soon enough. (+50) BoreDefer will become famous soon enough. (+50) BoreDefer will become famous soon enough. (+50)
    BoreDefer is offline
    Checking in after a few weeks away...looks like some quality results and awesome food porn are happening in here.
    The recent shopping picture looked familiar to me. I've been eating a lot of frozen veggies, especially green beans. I love that I can eat so much of them and it barely add calories, especially since I do like them and don't dread eating them. Keep up the great work guys!
    Reply With Quote

  9. #1719
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,689
    Rep Power: 16566
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    04/27/2020 - Monday
    Weightlifting
    Chest & Abs Day

    Bench Press: 6 sets
    145x10
    185x10
    225x5
    275x3
    315 (fail)
    275x2

    Plate Machine Iso Decline Press: 8 sets
    90x10
    90x10
    90x10
    90x14
    180x10
    230x7
    230x7
    230x5

    Cable Crossover Flye: 3 sets
    50x18
    50x15
    50x16

    Incline Dumbbell Press: 3 sets
    65x9
    65x8
    65x7

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

    Dumbbell Walking Lunges: 5 sets
    20x12
    20x12
    20x12
    20x12
    20x20

    ---

    04/28/2020 - Tuesday
    Weightlifting
    Freestyle Routine

    Preacher Curl Half-ROM then Full-ROM: 3 sets
    45x10 / 45x10
    45x10 / 45x10
    45x10 / 45x10

    Hammer Strength Standing Shrug: 4 sets
    90x20
    180x16
    180x18
    230x15

    Machine Biceps Curl: 3 sets
    70x16
    90x13
    110x11

    Triceps Machine Dip Press: 3 sets
    150x17
    170x16
    190x15

    V-Bar Triceps Pushdown: 3 sets
    100x20
    120x17
    140x15

    Standing Cable Curl: 3 sets
    100x16
    120x12
    140x9

    Seated Calf Raise: 4 sets
    90x20
    90x25
    140x15
    140x16

    Dumbbell Walking Lunges: 3 sets
    20x12
    20x14
    20x22

    ---

    04/29/2020 - Wednesday
    Weightlifting
    Back & Abs Day

    Deadlift: 5 sets
    225x5
    225x5
    315x4
    405x3
    405x5

    Cable Neutral-Grip Lat Pulldown: 7 sets
    130x12
    130x12
    145x12
    160x12
    190x15
    205x13
    220x10

    Hammer Strength Iso-Lateral High Row: 7 sets
    90x20
    180x12
    180x12
    180x12
    230x11
    230x10
    230x9

    Back Extensions Machine: 3 sets
    210x14
    230x12
    250x11

    Abdominal Crunch Machine: 7 sets
    130x12
    130x15
    150x12
    150x12
    150x15
    170x11
    170x11

    Dumbbell Walking Lunges: 5 sets
    20x12
    20x12
    20x12
    20x12
    20x20

    ---

    04/30/2020 - Thursday
    Weightlifting
    Freestyle Routine

    Machine Preacher Curl: 5 sets
    70x15
    90x12
    110x8
    130x5
    150x3

    Machine Triceps Extension: 5 sets
    70x15
    90x12
    110x8
    130x5
    150x3

    Incline Inner Biceps Curl: 4 sets
    20x20
    25x15
    30x12
    35x7

    Overheard Dumbbell Triceps Press: 4 sets
    55x15
    60x15
    65x15
    70x14

    Calf Press on Leg Press: 4 sets
    230x20
    250x20
    310x20
    330x18

    Leg Extensions: 4 sets
    90x13
    110x12
    130x12
    130x12

    Dumbbell Walking Lunges: 4 sets
    20x14
    20x14
    20x14
    20x20

    ---

    05/01/2020 - Friday
    Weightlifting
    Shoulders & Abs Day

    Standing Barbell Shoulder Press: 5 sets
    65x12
    75x10
    95x10
    135x6
    135x7

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

    Hammer Strength Shoulder Press: 5 sets
    90x14
    90x15
    140x10
    140x10
    140x9

    One-Arm Cable Side Lateral Raise: 3 sets
    10x17
    20x10
    20x12

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

    Hammer Strength Ground Base Standing Shrug: 6 sets
    90x20
    180x15
    180x17
    180x17
    230x12
    230x11

    Dumbbell Walking Lunges: 5 sets
    20x12
    20x12
    20x12
    20x12
    20x20

    ---

    Supplements
    --Morning--
    ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
    Kale Shake - Blended "green shake" containing kale, spinach, and whey protein
    --Pre-Workout--
    Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
    --Afternoon--
    Multivitamin - 3 capsules of Men's Nutrients by Pure Encapsulations
    --Twice Daily--
    Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

    ---

    Workout Notes
    Another week in the books. Stay on the grind!
    Had a new fun accomplishment this week...
    I put 405 pound on the deadlift bar and did five consecutive reps on my final set.
    I remember when I was excited to do 405 once or twice... That felt good!
    My diet has still be awful. Must keep using these extra calories for the strength goals...

    ---

    Originally Posted by BoreDefer View Post
    Checking in after a few weeks away...looks like some quality results and awesome food porn are happening in here.
    The recent shopping picture looked familiar to me. I've been eating a lot of frozen veggies, especially green beans. I love that I can eat so much of them and it barely add calories, especially since I do like them and don't dread eating them. Keep up the great work guys!
    Thank you very much for dropping by, BoreDefer!
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  10. #1720
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,689
    Rep Power: 16566
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    05/04/2020 - Monday
    Weightlifting
    Chest & Abs Day

    Bench Press: 6 sets
    135x12
    185x10
    225x5
    275x3
    315x2
    325x1

    Plate Machine Iso Decline Press: 8 sets
    90x10
    90x10
    90x10
    90x10
    180x17
    230x8
    230x7
    230x6

    One-Arm Cable Crossover Flye: 3 sets
    50x15
    50x15
    50x13

    Incline Dumbbell Press: 3 sets
    70x9
    70x8
    70x8

    Bosu Ball Cross-Body Crunches: 5 sets
    12
    12
    12
    12
    12

    Dumbbell Walking Lunges: 5 sets
    20x12
    20x12
    20x12
    20x12
    20x14

    ---

    05/05/2020 - Tuesday
    Weightlifting
    Freestyle Routine

    Machine Preacher Curl: 5 sets
    70x14
    90x14
    110x12
    130x7
    150x4

    Triceps Extension Machine: 5 sets
    70x14
    90x14
    110x12
    130x7
    150x4

    Rope Triceps Pushdown: 5 sets
    70x20
    100x17
    120x12
    130x11
    140x11

    Standing Rope Hammer Cable Curl: 5 sets
    70x20
    100x17
    120x12
    130x11
    140x11

    Seated Calf Press on Leg Press: 5 sets
    210x20
    250x20
    270x20
    290x18
    310x18

    Dumbbell Walking Lunges: 5 sets
    20x12
    20x14
    20x18
    20x20
    20x20

    ---

    05/06/2020 - Wednesday
    Weightlifting
    Back & Abs Day

    Deadlift: 5 sets
    225x5
    225x5
    315x4
    405x3
    405x3

    Machine Lat Pulldown: 6 sets
    130x12
    130x12
    150x10
    170x10
    190x12
    210x10

    Machine Iso Low Row: 6 sets
    130x12
    130x12
    150x10
    170x12
    190x12
    210x10

    Back Extensions Machine: 3 sets
    170x12
    210x12
    230x12

    Abdominal Push Machine: 6 sets
    130x12
    130x12
    150x10
    150x12
    170x10
    190x10

    Dumbbell Walking Lunges: 5 sets
    20x12
    20x12
    20x12
    20x14
    20x20

    ---

    05/07/2020 - Thursday
    Weightlifting
    Shoulders & Calves Day

    Standing Barbell Shoulder Press: 5 sets
    65x12
    75x10
    95x10
    135x6
    135x7

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

    Hammer Strength Shoulder Press: 4 sets
    90x14
    140x10
    140x11
    140x10

    One-Arm Cable Side Lateral Raise: 3 sets
    10x14
    10x14
    20x10

    Bent-Over Rear Delt Raise: 3 sets
    20x12
    20x14
    20x14

    Seated Calf Raise: 6 sets
    90x20
    90x22
    90x22
    110x20
    110x22
    110x22

    Dumbbell Walking Lunges: 5 sets
    20x12
    20x12
    20x12
    20x14
    20x20

    ---

    05/08/2020 - Friday
    Weightlifting
    Freestyle Routine

    Reverse-Grip Triceps Pushdown: 4 sets
    80x20
    90x18
    100x17
    120x14

    Bent-Over Triceps Overhead Cable Extension: 4 sets
    80x14
    90x10
    100x9
    120x6

    Lying High Cable Curl: 4 sets
    80x18
    90x18
    100x15
    120x12

    Skullcrusher Into Bent-Arm Pullover: 3 sets
    55x11
    55x11
    55x11

    Spider EZ-Bar Curl: 3 sets
    55x11
    55x11
    55x11

    Machine Biceps Curl: 3 sets
    90x14
    110x11
    130x7

    Triceps Dip Press Machine: 3 sets
    150x17
    170x16
    190x13

    Hammer Strength Ground Base Standing Shrug: 3 sets
    140x19
    180x17
    180x18

    Plate Machine Iso Decline Press: 3 sets
    140x15
    140x20
    180x13

    Abdominal Crunch Machine: 3 sets
    130x14
    150x13
    150x14

    Dumbbell Walking Lunges: 3 sets
    20x14
    20x14
    20x20

    ---

    Supplements
    --Morning--
    ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
    Kale Shake - Blended "green shake" containing kale, spinach, and whey protein
    --Pre-Workout--
    Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
    --Afternoon--
    Multivitamin - 3 capsules of Men's Nutrients by Pure Encapsulations
    --Twice Daily--
    Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

    ---

    Workout Notes
    Greetings, all!
    Had a very successful chest lift last week.
    Put three plate on the bar, and bench pressed 415 pounds for TWO reps.
    Then, was able to bench press 425 pounds for a new one rep max.
    Felt good to sort of hit two PRs in the same day.
    Feeling strong -- but, also feeling chunky. Diet has been a mess.
    Will keep pushing hard with the training!
    Happy Training, all!
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

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  11. #1721
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,689
    Rep Power: 16566
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    bbowsh54 is offline
    05/11/2020 - Monday
    Weightlifting
    Chest & Abs Day

    Bench Press: 5 sets
    135x13
    185x10
    225x8
    275x3
    275x3

    Plate Machine Iso Decline Press: 8 sets
    90x10
    90x10
    90x12
    90x12
    180x12
    230x9
    230x8
    230x7

    Cable Crossover Flye: 4 sets
    50x15
    50x15
    60x12
    60x12

    Incline Dumbbell Press: 3 sets
    70x9
    70x8
    70x6

    Bosu Ball Cross-Body Crunches: 5 sets
    12
    12
    12
    12
    14

    Dumbbell Walking Lunges: 5 sets
    20x12
    20x12
    20x14
    20x20
    20x20

    ---

    05/12/2020 - Tuesday
    Weightlifting
    Freestyle Routine

    Preacher Curl Half-ROM then Full-ROM: 3 sets
    45x10 / 45x10
    45x10 / 45x10
    45x11 / 45x11

    Hammer Strength Ground Base Standing Shrug: 4 sets
    180x13
    180x16
    230x14
    230x15

    Machine Biceps Curl: 3 sets
    70x15
    90x15
    110x13

    Triceps Machine Dip Press: 3 sets
    150x15
    170x15
    190x16

    EZ-Bar Triceps Pushdown: 5 sets
    50x15
    60x15
    70x13
    80x13
    90x11

    Standing Cable High Curl: 3 sets
    50x12
    60x12
    70x12

    Seated Calf Raise: 5 sets
    110x18
    110x20
    140x18
    140x20
    140x19

    Dumbbell Walking Lunges: 3 sets
    20x12
    20x20
    20x20

    ---

    05/13/2020 - Wednesday
    Weightlifting
    Back & Abs Day

    Deadlift: 5 sets
    225x5
    225x5
    315x4
    405x3
    405x5

    Cable Neutral-Grip Lat Pulldown: 7 sets
    130x14
    130x15
    145x14
    160x14
    175x14
    205x13
    220x11

    Hammer Strength Iso-Lateral High Row: 7 sets
    90x23
    180x10
    180x10
    180x10
    230x10
    230x10
    230x9

    Back Extensions Machine: 3 sets
    210x14
    230x14
    270x11

    Abdominal Crunch Machine: 6 sets
    130x12
    130x14
    150x12
    150x15
    170x11
    170x11

    Ab Knee Pull-In: 2 sets
    13
    15

    Dumbbell Walking Lunges: 5 sets
    20x12
    20x12
    20x12
    20x12
    20x22

    ---

    05/14/2020 - Thursday
    Weightlifting
    Shoulders & Calves Day

    Standing Barbell Shoulder Press: 5 sets
    65x12
    75x10
    95x10
    135x7
    135x9

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

    Hammer Strength Shoulder Press: 3 sets
    90x14
    140x11
    140x10

    One-Arm Cable Side Lateral Raise: 3 sets
    10x15
    10x15
    20x10

    Seated Calf Raise: 7 sets
    90x20
    90x22
    90x25
    140x15
    140x15
    140x15
    140x17

    Dumbbell Walking Lunges: 5 sets
    20x12
    20x12
    20x16
    20x16
    20x20

    ---

    Supplements
    --Morning--
    ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
    Kale Shake - Blended "green shake" containing kale, spinach, and whey protein
    --Pre-Workout--
    Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
    --Afternoon--
    Multivitamin - 3 capsules of Men's Nutrients by Pure Encapsulations
    --Twice Daily--
    Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

    ---

    Workout Notes
    Another week in the books.
    Happy to hit 405 for five reps again... Wondering if I can increase next week.
    Still dealing with tightness in my right shoulder during bench press. The deltoid/bicep tendinitis on my right side.
    My right arm always comes up slower than my left on pressing, despite being my dominant side.
    Diet has been awful. Still getting stronger.
    Happy Training, all!
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

    Misc Horse Head Crew
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  12. #1722
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,689
    Rep Power: 16566
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    05/18/2020 - Monday
    Weightlifting
    Chest & Abs Day

    Bench Press: 5 sets
    145x12
    185x10
    225x5
    275x3
    275x4

    Plate Machine Iso Decline Press: 8 sets
    90x12
    90x12
    90x12
    90x12
    180x12
    230x8
    230x7
    230x6

    Cable Crossover Flye: 3 sets
    50x10
    50x12
    50x12

    Incline Dumbbell Press: 3 sets
    70x10
    70x10
    70x6

    Bosu Ball Cross-Body Crunches: 5 sets
    12
    12
    12
    12
    14

    Dumbbell Walking Lunges: 5 sets
    20x12
    20x12
    20x12
    20x12
    20x20

    ---

    05/19/2020 - Tuesday
    Weightlifting
    Freestyle Routine

    Machine Preacher Curl: 5 sets
    70x17
    90x14
    110x11
    130x9
    130x8

    One-Arm Underhand Triceps Pushdown: 5 sets
    10x17
    15x17
    20x14
    25x10
    25x10

    Hex Bar Standing Shrug: 4 sets
    135x18
    135x20
    135x22
    135x23

    Squatted Cable Curl: 3 sets
    70x11
    80x10
    90x10

    Straight-Bar Triceps Pushdown: 3 sets
    50x17
    60x15
    70x15

    Calf Press on Leg Press: 5 sets
    170x25
    210x23
    250x23
    290x20
    310x19

    Dumbbell Walking Lunges: 3 sets
    20x14
    20x20
    20x20

    ---

    05/20/2020 - Wednesday
    Weightlifting
    Back & Abs Day

    Deadlift: 5 sets
    225x5
    225x5
    315x4
    405x6
    405x4

    Cable Wide Neutral-Grip Lat Pulldown: 7 sets
    130x17
    130x17
    145x15
    160x15
    205x13
    220x10
    220x6

    Hammer Strength Iso-Lateral High Row: 7 sets
    90x20
    180x10
    180x10
    180x13
    180x15
    230x10
    230x10

    Back Extensions Machine: 3 sets
    210x15
    250x13
    270x13

    Abdominal Crunch Machine: 6 sets
    130x12
    130x14
    150x12
    170x12
    170x14
    170x13

    Dumbbell Walking Lunges: 5 sets
    20x12
    20x12
    20x12
    20x12
    20x20

    ---

    05/21/2020 - Thursday
    Weightlifting
    Shoulders & Calves Day

    Standing Barbell Shoulder Press: 5 sets
    65x12
    75x10
    95x10
    135x5
    135x6

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

    Machine Shoulder Press: 2 sets
    70x15
    110x13

    One-Arm Cable Side Lateral Raise: 2 sets
    10x15
    10x15

    Standing Dumbbell Shrug: 5 sets
    65x20
    85x15
    100x15
    100x17
    100x17

    Calf Press on Leg Press: 5 sets
    210x22
    230x22
    250x22
    270x20
    310x18

    Dumbbell Walking Lunges: 5 sets
    20x12
    20x12
    20x12
    20x12
    20x20

    ---

    05/22/2020 - Friday
    Weightlifting
    Freestyle Routine

    Reverse-Grip Triceps Pushdown: 4 sets
    70x18
    100x18
    110x15
    120x14

    Bent-Over Triceps Overhead Cable Extension: 4 sets
    70x18
    100x12
    110x13
    120x11

    Lying High Cable Curl: 4 sets
    70x20
    100x14
    110x14
    120x12

    Cable Skullcrusher: 3 sets
    50x20
    70x19
    80x17

    Spider Cable Curl: 3 sets
    50x15
    70x13
    80x11

    Machine Preacher Curl: 3 sets
    90x14
    110x9
    130x7

    Triceps Extension Machine: 2 sets
    90x14
    110x7

    Cable Crossover Flye: 2 sets
    50x18
    70x14

    Abdominal Push Machine: 3 sets
    150x14
    170x14
    190x12

    Dumbbell Walking Lunges: 3 sets
    20x12
    20x18
    20x20

    ---

    Supplements
    --Morning--
    ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
    Kale Shake - Blended "green shake" containing kale, spinach, and whey protein
    --Pre-Workout--
    Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
    --Afternoon--
    Multivitamin - 3 capsules of Men's Nutrients by Pure Encapsulations
    --Twice Daily--
    Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

    ---

    Workout Notes
    Another week in the books, woo!
    Had a pretty solid week of training, last week.
    Felt decently strong. Got six reps of 405 for deadlift.
    One minor hiccup: Felt a little pop in my right trap during standing shoulder press last Thursday.
    It has felt like a strain or pinched nerve, or painful knot in my right trap since. It's not limiting me much, though, just an annoyance.
    Hope everyone had a fantastic Memorial Day weekend!
    Take care, all. Happy training!
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

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  13. #1723
    I'll be back! mvd546's Avatar
    Join Date: Oct 2010
    Location: Brunswick, Ohio, United States
    Age: 34
    Posts: 9,164
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    mvd546 is a name known to all. (+5000) mvd546 is a name known to all. (+5000) mvd546 is a name known to all. (+5000) mvd546 is a name known to all. (+5000) mvd546 is a name known to all. (+5000) mvd546 is a name known to all. (+5000) mvd546 is a name known to all. (+5000) mvd546 is a name known to all. (+5000) mvd546 is a name known to all. (+5000) mvd546 is a name known to all. (+5000) mvd546 is a name known to all. (+5000)
    mvd546 is offline
    Destroying your training Bow! Finally went back to the gym the other day after it being closed 2 1/2 months and lost 20 lbs. Couldnt even bench 60 lb DB's. Hope all is well.
    RELENTLESS

    "In life it's not the most genetic person who wins or the guy who has the most potential to win. It's the person with perseverance who wins. Always wants to get up and go at it again. That's the guy you need to be"-Greg Plitt


    Champion Performance Log-http://forum.bodybuilding.com/showthread.php?t=171322221&page=19(current)

    Workout Journal-http://forum.bodybuilding.com/showthread.php?t=143358323(Active)
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  14. #1724
    Registered User jwtiger69's Avatar
    Join Date: Jun 2004
    Posts: 15,014
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    jwtiger69 is offline
    Originally Posted by bbowsh54 View Post

    ---


    Hey Justin!!
    I hope the home-schooling is going well...
    My wife and I are both working from home full-time, as well. We are also expecting our first little one - due in September.
    Still lifting in our smaller satellite gyms every day from Noon to 1 PM.
    We should look into re-financing during this low rate periods, as well.
    Stay safe, stay healthy, sir!! Best of luck with home-schooling!

    First thing to say is congrats buddy! Second I am jealous that you are still able to find a gym. I haven't lifted in months. I expect a sad return whenever I am able to go back. Thankfully this is the last week of school. Sadly it looks like my kids will not have an option for a summer school programs. That now means we are home until school starts in August. Not lifting I have managed to drop about 10 pounds. I have been busy with home projects. Built a paver patio in the front yard and currently building a deck in the backyard.
    Free Agent...

    ☑*CountryMike Appreciation Crew*☑

    https://forum.bodybuilding.com/showthread.php?t=177264401&p=1582345751#post1582345751
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  15. #1725
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,689
    Rep Power: 16566
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    bbowsh54 is offline
    05/26/2020 - Tuesday
    Weightlifting
    Chest & Abs Day

    Bench Press: 5 sets
    135x10
    185x10
    225x7
    275x5
    275x5

    Plate Machine Iso Decline Press: 8 sets
    90x12
    90x12
    90x12
    90x12
    180x14
    230x7
    230x8
    230x6

    Cable Crossover Flye: 3 sets
    50x12
    50x13
    50x12

    Incline Dumbbell Press: 3 sets
    70x8
    70x7
    70x5

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

    Dumbbell Walking Lunges: 5 sets
    20x12
    20x12
    20x12
    20x12
    20x20

    ---

    05/27/2020 - Wednesday
    Weightlifting
    Shoulders & Calves Day

    Standing Barbell Shoulder Press: 5 sets
    65x12
    75x10
    95x10
    135x5
    135x5

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

    Machine Shoulder Press: 3 sets
    70x13
    90x12
    110x7

    Machine Side Lateral Raise: 2 sets
    50x10
    50x11

    Calf Press on Leg Press: 4 sets
    230X20
    250x20
    270x20
    290x20

    Dumbbell Walking Lunges: 5 sets
    20x12
    20x12
    20x12
    20x12
    20x20

    ---

    05/28/2020 - Thursday
    Weightlifting
    Back & Abs Day

    Deadlift: 5 sets
    225x5
    225x5
    315x4
    405x4
    405x5

    Cable Wide Neutral-Grip Lat Pulldown: 4 sets
    130x15
    130x15
    160x15
    190x14

    Hammer Strength Iso-Lateral High Row: 6 sets
    90x20
    180x10
    180x10
    180x10
    230x12
    230x10

    Back Extensions Machine: 2 sets
    210x15
    270x13

    Abdominal Crunch Machine: 5 sets
    130x12
    130x14
    150x12
    150x14
    170x12

    Dumbbell Walking Lunges: 5 sets
    20x12
    20x12
    20x12
    20x12
    20x20

    ---

    05/29/2020 - Friday
    Weightlifting
    Freestyle Routine

    Standing Overhead Dumbbell Triceps Press: 4 sets
    60x17
    75x12
    75x11
    75x9

    Incline Inner Biceps Curl: 4 sets
    20x18
    30x11
    35x5
    30x5

    Machine Preacher Curl: 3 sets
    90x15
    110x10
    130x6

    Triceps Extension Machine: 3 sets
    90x15
    110x10
    130x6

    Plate Hammer Curl: 3 sets
    45x12
    45x12
    45x11

    Plate Overhead Triceps Extension: 3 sets
    45x17
    45x15
    45x12

    Standing Barbell Curl: 3 sets
    45x20
    45x18
    45x18

    Barbell Overhead Triceps Extension: 3 sets
    45x18
    45x17
    45x17

    Close-Grip Triceps Bench Press: 3 sets
    115x12
    115x12
    115x15

    Lying Ab V-Ups: 4 sets
    14
    14
    16
    16

    Dumbbell Walking Lunges: 4 sets
    20x14
    20x20
    20x20
    20x20

    ---

    06/01/2020 - Monday
    Weightlifting
    Chest & Abs Day

    Bench Press: 5 sets
    135x12
    185x10
    225x5
    275x5
    275x5

    Plate Machine Iso Decline Press: 7 sets
    90x15
    90x12
    90x12
    90x12
    180x8
    230x9
    230x6

    Cable Crossover Flye: 2 sets
    50x12
    50x11

    Incline Dumbbell Press: 2 sets
    70x8
    70x5

    Bosu Ball Cross-Body Crunches: 4 sets
    12
    12
    12
    12

    Dumbbell Walking Lunges: 5 sets
    20x12
    20x12
    20x12
    20x12
    20x14

    ---

    06/02/2020 - Tuesday
    Weightlifting
    Freestyle Routine

    Barbell Skullcrusher Into Bent-Arm Pullover: 3 sets
    45x15
    65x10
    65x10

    Incline Dumbbell Curl: 3 sets
    20x18
    20x17
    20x17

    Standing Barbell Curl: 3 sets
    45x20
    65x14
    65x14

    Standing Overhead Barbell Triceps Extension: 3 sets
    45x20
    65x14
    65x14

    Barbell Standing Calf Raise: 3 sets
    135x20
    135x22
    135x22

    Machine Preacher Curl: 2 sets
    90x15
    110x10

    Machine Triceps Extension: 2 sets
    90x15
    110x10

    Dumbbell Walking Lunges: 4 sets
    20x12
    20x12
    20x14
    20x20

    ---

    06/03/2020 - Wednesday
    Weightlifting
    Back & Abs Day

    Deadlift: 5 sets
    225x5
    225x5
    315x4
    405x3
    405x7

    Cable Wide Neutral-Grip Lat Pulldown: 7 sets
    130x15
    130x15
    145x15
    160x12
    160x13
    190x11
    230x9

    Hammer Strength Iso-Lateral High Row: 6 sets
    90x22
    180x10
    180x12
    180x12
    230x12
    230x10

    Back Extensions Machine: 2 sets
    230x13
    250x10

    Abdominal Crunch Machine: 5 sets
    130x12
    130x14
    150x12
    150x12
    170x12

    Dumbbell Walking Lunges: 4 sets
    20x12
    20x12
    20x12
    20x12

    ---

    06/04/2020 - Thursday
    Weightlifting
    Shoulders & Calves Day

    Standing Barbell Shoulder Press: 5 sets
    65x12
    85x10
    95x10
    135x5
    135x4

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

    Standing Barbell Behind-Back Shrug: 5 sets
    115x15
    125x15
    135x15
    135x17
    135x17

    Barbell Standing Calf Raise: 5 sets
    115x20
    125x20
    135x20
    135x20
    135x20

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

    ---

    Supplements
    --Morning--
    ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
    Kale Shake - Blended "green shake" containing kale, spinach, and whey protein
    --Pre-Workout--
    Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
    --Afternoon--
    Multivitamin - 3 capsules of Men's Nutrients by Pure Encapsulations
    --Twice Daily--
    Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

    ---

    Workout Notes

    More solid work in the books.
    Hit another new "rep PR" for deadlift yesterday...
    I pulled 405 pounds for seven consecutive reps.
    Felt good - I'm quite sore today.
    I'm still greatly struggling with my diet.
    Feeling strong, but added too much extra bad weight.
    Hope everyone is staying safe! Happy training!

    ---

    Originally Posted by mvd546 View Post
    Destroying your training Bow! Finally went back to the gym the other day after it being closed 2 1/2 months and lost 20 lbs. Couldn't even bench 60 lb DB's. Hope all is well.
    Great to hear from you, Matt!!! Happy to hear you got back to the gym.
    You'll get it back quickly. Strength returns much faster than breaking through a plateau the first time around.
    Take care, man!

    Originally Posted by jwtiger69 View Post
    First thing to say is congrats buddy! Second I am jealous that you are still able to find a gym. I haven't lifted in months. I expect a sad return whenever I am able to go back. Thankfully this is the last week of school. Sadly it looks like my kids will not have an option for a summer school programs. That now means we are home until school starts in August. Not lifting I have managed to drop about 10 pounds. I have been busy with home projects. Built a paver patio in the front yard and currently building a deck in the backyard.
    Hey Justin! Great to hear from you!
    NICE work on the paved patio! Building a deck sounds fun and handy, too! I am not much of a handy man at all...
    Enjoy the time with your kids as much as you can! It's going to be a tricky year indeed.
    Our first little one is due in September!
    Stay healthy, man!
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

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  16. #1726
    Registered User jwtiger69's Avatar
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    jwtiger69 is offline
    Originally Posted by bbowsh54 View Post


    Hey Justin! Great to hear from you!
    NICE work on the paved patio! Building a deck sounds fun and handy, too! I am not much of a handy man at all...
    Enjoy the time with your kids as much as you can! It's going to be a tricky year indeed.
    Our first little one is due in September!
    Stay healthy, man!

    Glad to see you doing well! Start getting all the sleep you can while you can... Mine are 9 and 6. I still do not sleep a lot.


    Thankfully I have a good neighbor who is building it with me. He is the master planner... I just buy everything and work with him. When all said and done it will be about 20x20ft.
    Free Agent...

    ☑*CountryMike Appreciation Crew*☑

    https://forum.bodybuilding.com/showthread.php?t=177264401&p=1582345751#post1582345751
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  17. #1727
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
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    bbowsh54 is offline
    06/05/2020 - Friday
    Weightlifting
    Freestyle Routine

    Incline Inner Biceps Dumbbell Curl:
    20x18
    20x16
    20x16

    Skullcrusher Into Bent-Arm Pullover:
    45x15
    45x14
    65x10

    Close-Grip Triceps Bench Press:
    135x13
    135x14
    155x10

    Machine Preacher Curl:
    90x15
    110x11

    Triceps Extension Machine:
    90x15
    110x11

    Plate Hammer Curl:
    45x15
    45x16
    45x17

    Plate Overhead Triceps Extension:
    45x12
    45x13

    Standing Barbell Curl:
    45x20
    65x13

    Barbell Overhead Triceps Extension:
    45x17
    65x12

    Lying Ab V-UPs:
    14
    14
    14

    Dumbbell Walking Lunges:
    20x12
    20x18
    20x20

    ---

    06/08/2020 - Monday
    Weightlifting
    Chest & Abs Day

    Bench Press:
    135x12
    185x10
    225x6
    275x5
    315x1
    275x8 Slingshot

    Cable Crossover Flye:
    60x13
    60x13
    60x13
    60x14

    Incline Dumbbell Press:
    65x13
    65x12
    65x10
    65x9

    Lying Ab V-Ups:
    14
    14
    14
    14
    14

    Triceps V-Bar Pushdown:
    80x40
    140x12

    Dumbbell Walking Lunges:
    20x12
    20x14
    20x14
    20x14
    20x20

    ---

    06/09/2020 - Tuesday
    Weightlifting
    Freestyle Routine

    Incline Dumbbell Curl:
    20x17
    20x20
    20x21

    Barbell Spider Curl:
    45x17
    45x18
    45x21

    Skull-crusher:
    45x20
    45x21
    45x21

    Assisted Dips:
    8
    10
    10

    V-Bar Triceps Pushdown:
    50x15
    50x15
    60x14

    Standing Barbell Calf Raise:
    125x20
    125x22
    125x25

    Dumbbell Walking Lunges:
    20x12
    20x20
    20x20

    ---

    06/10/2020 - Wednesday
    Weightlifting
    Back & Abs Day

    Deadlift:
    225x5
    225x5
    315x4
    405x3
    405x4

    Cable Wide Neutral-Grip Lat Pulldown:
    130x15
    130x15
    145x16
    160x14
    205x13
    220x12

    Hammer Strength Iso-Lateral High Row:
    90x25
    180x10
    180x10
    180x10
    230x10
    230x8

    Back Extensions Machine:
    230x15
    270x14

    Ab Crunch Machine:
    130x12
    130x14
    150x12
    150x14
    170x12

    Dumbbell Walking Lunges:
    20x12
    20x12
    20x12
    20x12
    20x12

    ---

    06/11/2020 - Thursday
    Weightlifting
    Shoulders & Calves Day

    Standing Barbell Shoulder Press:
    65x12
    75x10
    95x10
    135x6
    135x5

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

    Machine Shoulder Press:
    70x13
    90x11

    Machine Side Lateral Raise:
    70x8

    Standing Dumbbell Shrug:
    Standing Barbell Behind-Back Shrug:
    95x20
    95x20
    135x17
    135x18
    135x18

    Barbell Standing Calf Raise:
    95x23
    95x23
    135x20
    135x20
    135x20

    Dumbbell Walking Lunges:
    20x12
    20x12
    20x12
    20x12
    20x12

    ---

    06/15/2020 - Monday
    Weightlifting
    Chest & Abs Day

    Bench Press:
    135x12
    185x10
    225x5
    275x4
    315x1
    315x1

    Plate Machine Iso Decline Press:
    90x10
    90x10
    90x10
    90x10
    180x13
    230x8
    230x8
    230x8

    One-Arm Cable Crossover Flye:
    50x13
    50x12
    50x14
    50x12
    60x9

    Incline Dumbbell Press:
    75x7
    75x6

    Exercise Ball Cross-Body Crunches:
    12
    12
    12
    12
    14

    Dumbbell Walking Lunges:
    20x12
    20x12
    20x12
    20x12
    20x12

    ---

    06/16/2020 - Tuesday
    Weightlifting
    Freestyle Routine

    Incline Inner Biceps Curl:
    20x18
    20x18
    20x18

    Skull-Crusher Into Bent-Arm Pullover:
    55x12
    55x12
    55x12

    Machine Preacher Curl:
    70x18
    90x12
    110x8

    Machine Triceps Extension:
    70x18
    90x12
    110x8

    Plate Hammer Curl:
    45x15
    45x17
    45x15

    Standing Overhead Plate Triceps Extension:
    45x17
    45x15

    Rope Triceps Pushdown:
    40x18
    50x14
    50x12
    60x8

    Calf Press on Leg Press:
    230x20
    250x20
    270x20
    290x20

    Dumbbell Walking Lunges:
    20x14
    20x14
    20x14

    ---

    06/17/2020 - Wednesday
    Weightlifting
    Back & Abs Day

    Deadlift: 5 sets
    225x5
    225x5
    315x4
    405x5
    405x4

    Machine Lat Pulldown:
    130x14
    130x14
    150x13
    170x13
    190x11

    Cable Low Row:
    180x8
    180x8
    180x8

    Machine Low Row:
    150x12
    170x10
    190x9

    Back Extensions Machine:
    210x15
    230x13

    Abdominal Push Machine:
    130x15
    150x14
    170x13
    190x11

    Dumbbell Walking Lunges:
    20x12
    20x12
    20x12
    20x12
    20x12

    ---

    06/18/2020 - Thursday
    Weightlifting
    Shoulders & Calves Day

    Standing Barbell Shoulder Press:
    65x12
    95x8
    95x10
    135x5
    135x6

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

    Cable Rear Delt Reverse Flye:
    30x8
    30x10

    Machine Shoulder Press:
    70x15
    110x9

    Machine Side Lateral Raise:
    50x15
    70x9

    Standing Barbell Shrug:
    125x23
    155x20
    155x23

    Calf Press on Leg Press:
    230x20
    250x20
    270x20
    290x20

    Dumbbell Walking Lunges:
    20x12
    20x12
    20x12
    20x12
    20x12

    ---

    06/19/2020 - Friday
    Weightlifting
    Freestyle Routine

    Incline Dumbbell Curl:
    20x20
    30x12
    30x10

    Overhead Dumbbell Triceps Press:
    75x10
    75x11
    75x10

    Standing Dumbbell Hammer Curl:
    20x20
    30x12
    30x11

    Rope Triceps Pushdown:
    40x15
    50x14
    60x12

    Machine Preacher Curl:
    70x20
    90x13
    110x9

    Machine Triceps Extension:
    70x20
    90x13
    110x9

    Lying Ab V-Ups:
    14
    14
    14

    Dumbbell Walking Lunges:
    20x12
    20x18
    20x20

    ---

    06/22/2020 - Monday
    Weightlifting
    Chest & Abs Day

    Bench Press:
    135x12
    185x10
    225x5
    275x3
    275x4
    275x3

    Plate Machine Iso Decline Press:
    90x10
    90x10
    90x10
    90x10
    180x10
    230x9
    230x8
    230x8

    One-Arm Cable Crossover Flye:
    50x15
    50x15
    50x14

    Machine Incline Press:
    130x12
    130x11
    130x11

    Exercise Ball Cross-Body Crunches:
    12
    12
    12
    14
    14

    Dumbbell Walking Lunges:
    20x12
    20x12
    20x12
    20x12
    20x12

    ---

    06/23/2020 - Tuesday
    Weightlifting
    Back & Abs

    Deadlift:
    225x5
    225x5
    315x4
    405x2
    455x3
    From Plate 405x7

    Machine Lat Pulldown:
    150x20
    130x14
    110x14
    90x18

    Machine Low Row:
    150x19
    130x14
    110x14
    90x19

    Wide Grip Cable Low Row:
    120x10
    120x10

    Lying Ab V-Ups:
    12
    12
    12
    14

    Dumbbell Walking Lunges:
    20x12
    20x12
    20x12

    Largest Tire Flips:
    5
    5
    5

    Tank M4 All Surface Sled:
    Max Setting x 45 feet
    Max Setting x 45 feet
    Max Setting x 45 feet

    ---

    06/24/2020 - Wednesday
    Weightlifting
    Freestyle Routine

    Incline Inner Biceps Curl:
    20x20
    30x10
    30x9
    30x8

    Spider Barbell Curl:
    45x18
    65x9
    65x8
    65x7

    Machine Preacher Curl:
    90x12
    110x9

    Machine Triceps Extension:
    90x13
    110x9

    V-Bar Triceps Pushdown:
    60x15
    70x15

    Rope Cable Curl:
    60x17
    70x16

    Standing Dumbbell Hammer Curl:
    20x15
    30x10
    30x9

    Barbell Squat:
    135x7
    135x7
    135x7

    Standing Barbell Calf Raise:
    135x20
    135x20
    135x20
    135x22

    Dumbbell Walking Lunges:
    20x14
    20x14
    20x14
    20x20

    ---

    06/25/2020 - Thursday
    Weightlifting
    Shoulders & Abs Day

    Standing Barbell Shoulder Press:
    65x12
    75x10
    95x10
    135x5
    135x6

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

    Machine Side Lateral Raise:
    50x15
    70x14
    90x9
    70x9
    50x11
    50x10
    50x10

    Machine Shoulder Press:
    90x16
    90x10
    70x11
    50x12
    50x12
    50x10
    50x9

    Bent-Over Rear Delt Raise:
    30x10
    30x12

    Feet Elevated Cross-Body Sit-Ups:
    14
    14
    18
    18
    18

    Dumbbell Walking Lunges:
    20x14
    20x14
    20x14
    20x14
    20x20

    ---

    06/26/2020 - Friday
    Weightlifting
    Freestyle Routine

    Incline Dumbbell Curl:
    20x18
    30x12
    30x11
    30x10

    Skullcrusher Into Bent-Arm Pullover:
    55x10
    55x11
    55x11
    55x10

    Spider Barbell Curl:
    55x12
    55x12
    55x12
    55x10
    55x9

    Machine Preacher Curl:
    90x13
    110x11

    Machine Triceps Extension:
    90x13
    110x11

    Standing Dumbbell Hammer Curl:
    20x17
    20x17
    30x13
    30x8

    Lying Dumbbell Triceps Extension:
    20x17
    20x17
    30x13
    30x10
    30x9

    Calf Press on Leg Press:
    230x20
    250x20
    270x20
    290x20

    Dumbbell Walking Lunges:
    20x14
    20x20
    20x20

    ---

    Supplements
    --Morning--
    ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
    Kale Shake - Blended "green shake" containing kale, spinach, and whey protein
    --Pre-Workout--
    Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
    --Afternoon--
    Multivitamin - 3 capsules of Men's Nutrients by Pure Encapsulations
    --Twice Daily--
    Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

    ---

    Workout Notes
    Happy Friday, all!
    About time I caught up on posting my workouts...
    Been putting in the work... Still struggling with my diet.
    However, happy with my deadlift performance this week.
    I'll post more updates on life at a later date

    ---

    Originally Posted by jwtiger69 View Post
    Glad to see you doing well! Start getting all the sleep you can while you can... Mine are 9 and 6. I still do not sleep a lot.

    Thankfully I have a good neighbor who is building it with me. He is the master planner... I just buy everything and work with him. When all said and done it will be about 20x20ft.
    Thanks for the update, Justin!
    I definitely need to start prioritizing sleep next week. I usually get seven to seven and a half, but I slipped slightly below 6 this week.
    Baby preparation continutes!
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  18. #1728
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,689
    Rep Power: 16566
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    bbowsh54 is offline
    06/29/2020 - Monday
    Weightlifting
    Chest & Abs Day

    Bench Press:
    135x12
    185x10
    225x5
    275x3
    315x1
    315x1

    Plate Machine Iso Decline Press:
    180x13
    180x11
    180x8
    140x10
    140x9
    90x15

    Incline Cable Flye:
    40x15
    40x9
    30x11
    30x9
    20x11
    20x10

    Exercise Ball Cross-Body Crunches:
    12
    12
    12
    12

    Standing Arnold Press:
    25x15
    30x12
    35x10

    Dumbbell Walking Lunges:
    20x12
    20x12
    20x12
    20x12
    20x14

    ---

    07/01/2020 - Wednesday
    Weightlifting
    Back & Abs Day

    Deadlift:
    225x5
    225x5
    315x4
    405x2
    405x3

    Machine Lat Pulldown:
    150x17
    170x12
    150x14

    Machine Low Row:
    150x12
    150x11
    130x15

    Back Extension Machine:
    230x15
    230x14

    Lying Ab V-Ups:
    14
    14
    14
    14

    Dumbbell Walking Lunges:
    20x12
    20x12
    20x12
    20x12

    ---

    07/02/2020 - Thursday
    Weightlifting
    Shoulders & Calves Day

    Standing Barbell Shoulder Press:
    65x12
    75x0
    95x10
    135x5
    135x5

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

    Machine Shoulder Press:
    110x12
    110x9
    90x10
    90x10
    90x8 / 70x4

    Machine Side Lateral Raise:
    50x12
    50x11
    50x9
    30x12
    30x10

    Standing Barbell Calf Raise:
    95x25
    95x25
    135x20
    135x20
    135x20

    Dumbbell Walking Lunges:
    20x12
    20x12
    20x12
    20x12
    20x12

    ---

    07/06/2020 - Monday
    Weightlifting
    Chest & Abs Day

    Bench Press:
    135x12
    185x10
    225x5
    275x3
    275x5

    Plate Machine Iso Decline Press:
    90x10
    90x10
    90x10
    90x10
    180x13
    230x7
    230x6
    230x5

    Incline Dumbbell Flye:
    40x10
    50x6
    50x6
    50x5

    Machine Incline Chest Press:
    110x18
    150x7
    130x8

    Bosu Ball Cross-Body Crunches:
    12
    12
    12
    14

    Dumbbell Walking Lunges:
    20x12
    20x12
    20x12
    20x14

    ---

    07/07/2020 - Tuesday
    Gethin's Lean Muscle Program
    Lift 2 — BACK

    Machine Lat Pulldowns 3 Sets - 15 Reps
    130x15
    150x15
    170x15

    Reverse-Grip Lat Pulldowns 3 Sets - 15 Reps
    130x15
    140x15
    150x15

    Reverse-Grip Bent-Over Barbell Rows 3 Sets - 15 Reps
    75x15
    95x17
    125x15

    Wide-Grip Cable Low Rows 3 Sets - 15 Reps
    110x15
    120x15
    130x15

    Deadlifts 3 Sets - 15 Reps
    95x15
    135x15
    165x15

    Dumbell Walking Lunges - 3 sets
    20x14
    20x14
    20x14

    ---

    07/08/2020 - Wednesday
    Gethin's Lean Muscle Program
    Lift 4 — SHOULDERS AND CALVES

    Seated Lateral Raises 3 Sets - 15 Reps
    20x15
    20x18
    20x16

    Rear-Delt Pec-Deck Flyes 3 Sets - 15 Reps
    70x16
    70x17
    90x15

    Seated Dumbbell Shoulder Presses 3 Sets - 15 Reps
    40x15
    40x15
    40x15

    Incline Rear-Delt Dumbbell Raises 3 Sets - 15 Reps
    20x15
    20x15
    20x17

    Machine Shoulder Presses 3 Sets - 15 Reps
    110x15
    110x15
    110x15

    Seated Calves Press 4 Sets - 30 Reps
    210x30
    210x30
    230x30
    230x30

    Dumbell Walking Lunges - 3 sets
    20x14
    20x14
    20x14

    ---

    07/09/2020 - Thursday
    Gethin's Lean Muscle Program
    Lift 5 — TRICEPS, BICEPS, AND ABS

    Rope Triceps Pushdown Extension 3 Sets - 15 Reps
    40x18
    50x17
    70x15

    Cable Curls 3 Sets - 15 Reps
    50x20
    80x17
    100x15

    Lying Triceps Extensions (Skullcrushers) 3 Sets - 15 Reps
    45x15
    45x15
    65x15

    Mid-Grip Barbell Curls 3 Sets - 15 Reps
    45x17
    65x15
    65x15

    Bench Dips 3 Sets
    10
    10
    10

    Standing Dumbbell Curls 3 Sets - 15 Reps
    20x15
    20x16
    20x16

    Lying Leg Raises 5 Sets - 20 Reps
    20
    20
    20
    20
    20

    Raised Leg Crunches 5 Sets - 15 Reps
    15
    15
    15
    15
    15

    Dumbell Walking Lunges - 3 sets
    20x14
    20x14
    20x14

    ---

    07/10/2020 - Friday
    Gethin's Lean Muscle Program
    Lift 3 - CHEST AND ABS

    Incline Dumbbell Chest Presses 3 Sets - 10-15 Reps
    55x15
    55x15
    55x15

    Incline Dumbbell Flyes 3 Sets - 15 Reps
    20x17
    40x15
    40x15

    Flat Dumbbell Chest Presses 3 Sets - 15 Reps
    60x15
    60x15
    60x15

    Decline Cable Flyes 3 Sets - 10 Reps
    40x15
    40x15
    40x15

    Pushups 3 Sets
    10
    10
    10

    Obliques Crunches 1 Set
    14

    Tuck Crunches 1 Set
    14

    Bicycle Crunches 1 Sets - 20 Reps
    20

    Plank Variations: 3 Sets
    Normal
    40sec
    Knee To Opposite Elbow
    14
    Side Plank Thread The Needle
    12

    Dumbell Walking Lunges 3 Sets
    20x14
    20x14
    20x14

    ---

    07/13/2020 - Monday
    Gethin's Lean Muscle Program
    Lift 9 — BACK

    Wide-Grip Lat Pulldowns 3 Sets - 15 Reps
    140x15
    150x15
    160x15

    Chin-Ups 3 Sets
    6
    7
    6

    Bent-Over Dumbbell Rows 3 Sets - 15 Reps
    45x15
    45x15
    55x15

    Deadlifts 3 Sets - 15-20 Reps
    135x15
    185x15
    205x15

    Close-Grip Pulldowns 3 Sets - 15-20 Reps
    150x15
    150x15
    150x15 / 120x7 / 100x7
    150x13 / 120x7 / 100x7

    Dumbell Walking Lunges 3 Sets
    20x14
    20x14
    20x14

    ---

    Supplements
    --Morning--
    Hydrate - Lots of water
    --Pre-Workout--
    Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
    --Post-Workout--
    Protein - 1 scoop of Whey Protein
    --Afternoon--
    Multivitamin - 3 capsules of Men's Nutrients by Pure Encapsulations
    --Twice Daily--
    Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle

    ---

    Workout Notes
    Happy Tuesday, all!
    Decided to switch programs last week. Dove into Kris Gethin's 12-week Lean Muscle program.
    Really enjoying it so far.
    Diet is still a giant struggle.
    Attempting to get back on the IF horse, and do an 18-hour fast every day. We shall see!
    On the docket for today:
    https:// www. kagedmuscle.com/blogs/12-week-lean-muscle-trainer/leanmuscle-day10
    Happy training, all!
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

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  19. #1729
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,689
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    07/14/2020 - Tuesday
    Gethin's Lean Muscle Program
    Lift 10 — CHEST AND ABS

    Incline Dumbbell Presses 3 Sets - 20 Reps
    45x20
    50x20
    55x20

    Decline Dumbbell Flyes 3 Sets - 20 Reps
    35x20
    35x20
    35x20

    Seated Machine Chest Presses 3 Sets - 15 Reps
    110x15
    110x15
    110x15

    Bent-Over Cable Flyes 3 Sets - 15 Reps
    40x20
    60x17
    70x15

    Lying Crunches 1 Sets - 40 Reps
    40

    Twisting Crunches 1 Set - 40 Reps
    40

    Sit-Ups 1 Set - 40 Reps
    40

    Bicycle Crunches 1 Sets - 20 Reps
    20

    Dumbell Walking Lunges 3 Sets
    20x14
    20x14
    20x14

    ---

    07/15/2020 - Wednesday
    Gethin's Lean Muscle Program
    Lift 11 — SHOULDERS AND CALVES

    Bent-Over Rear-Delts Dumbbell Raises 3 Sets - 20 Reps
    17.5x20
    20x20
    22.5x20

    Seated Arnold Presses 3 Sets - 15 Reps
    30x15
    35x15
    35x15

    Seated Dumbbell Lateral Raises 3 Sets - 10-10-10 Reps (Dropsets)
    25x12 / 17.5x10 / 12.5x10
    30x10 / 17.5x10 / 12.5x10
    30x10 / 17.5x10 / 12.5x10

    Machine Shoulder Presses 3 Sets - 20 Reps
    90x20
    90x20
    110x11 / 90x9

    Bilateral Dumbbell Front Raises 3 Sets - 20 Reps
    40x20
    40x20
    40x20

    Wide-Grip Barbell Upright Rows 3 Sets - 20 Reps
    35x20
    35x20
    35x20

    Standing Smith Machine Calf Raise:
    105x30
    105x30
    105x30

    Dumbell Walking Lunges 3 Sets
    20x14
    20x14
    20x14

    ---

    07/16/2020 - Thursday
    Gethin's Lean Muscle Program
    Lift 12 — TRICEPS, BICEPS, AND ABS

    Straight-Bar Triceps Pushdowns 3 Sets - 15 Reps
    80x20
    110x16
    120x16

    Rope Overhead Triceps Extensions 3 Sets - 15 Reps
    70x15
    80x15
    80x16

    Close-Grip Pushups 3 Sets
    12
    14
    14

    Bench Dips 3 Sets
    10
    9
    9

    Cable Curls 3 Sets - 12 Reps
    110x12
    120x12
    120x12

    Barbell Curls 3 Sets - 12 Reps
    45x12
    45x12
    45x12

    Bilateral To Unilateral Dumbbell Biceps Curls 3 Sets - 15 Reps + Failure
    20x18 / 20x10
    20x20 / 20x9
    20x21 / 20x12

    Medicine Ball Crunches 3 Sets - 20+10 Reps
    20x20 / BWx10
    20x20 / BWx10
    20x21 / BWx10

    Lying Leg Raises + Butt-Raise Variation 3 Sets - 20+10 Reps
    20 / 10
    20 / 10
    20 / 10

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x14

    ---

    07/17/2020 - Friday
    Freestyle Routine
    Deadlift & Bench Press Work

    Deadlift:
    225x5
    225x5
    315x4
    405x3
    405x3

    Bench Press:
    135x15
    185x10
    225x7
    245x5
    245x5

    Dumbbell Waking Lunges:
    20x14
    20x14
    20x14

    ---

    07/20/2020 - Monday
    Gethin's Lean Muscle Program
    Lift 16 — BACK, TRAPS, AND ABS

    Reverse-Grip Lat Pulldowns 3 Sets - 12-15 Reps
    80x20
    120x17
    140x15

    Bent-Over Dumbbell Rows 3 Sets - 12-15 Reps
    35x15
    40x15
    45x15

    Wide-Grip Lat Pulldowns 3 Sets - 15 Reps
    140x15
    150x15
    160x15

    Close-Grip Seated Cable Rows 3 Sets - 15 Reps
    120x17
    140x15
    150x15

    Straight-Arm Cable Pulldowns 3 Sets - 15 Reps
    80x15
    90x15
    100x15

    Dumbbell Shrugs 3 Sets - 15 Reps (pause at top)
    100x15
    100x15
    100x15

    Hanging Leg Raises 3 Sets - 15 Reps
    15
    15
    15

    Sit-Ups 3 Sets
    20
    20
    20

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x14

    ---

    07/21/2020 - Tuesday
    Gethin's Lean Muscle Program
    Lift 17 — CHEST

    Flat Bench Presses 3 Sets - 6 / 6 Reps (Dropset)
    135x15 (warmup)
    245x5 / 225x4
    235x6 / 185x6
    235x6 / 185x5

    Dumbbell Bench Presses 3 Sets - 10-15 Reps
    40x20
    60x15
    65x12

    Cable Crossover Presses 3 Sets - 10-15 Reps
    70x15
    70x15
    70x15

    Incline Dumbbell Chest Presses 3 Sets - 8-10 Reps
    45x12
    55x12
    70x7

    Pec Deck Flyes 4 Sets - 12 Reps
    110x14
    130x12
    110x12 / 70x10
    90x12 / 50x8

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x14

    ---

    07/22/2020 - Wednesday
    Gethin's Lean Muscle Program
    Lift 18 — SHOULDERS AND CALVES

    Barbell Front Raises 3 Sets - 15 Reps
    45x15
    45x15
    45x15

    Standing Barbell Behind-Neck Shoulder Presses 4 Sets - 15 Reps
    65x15
    65x15
    65x15
    65x15

    Standing Dumbbell Side Lateral to Front Raises 3 Sets - 12 Reps
    20x12 / 20x5
    20x12 / 20x5
    20x12 / 20x5

    Seated Dumbbell Shoulder Presses 3 Sets - 15 Reps
    30x15
    30x17
    35x16

    Rear Delt Reverse Cable Crossovers 3 Sets - 15 Reps
    20x15
    20x15
    20x15

    Standing Calves Raises 4 Sets - 20+10 Reps
    105x20 / 105x10
    105x20 / 105x10
    105x20 / 105x10
    105x20 / 105x10

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x20

    ---

    07/23/2020 - Thursday
    Gethin's Lean Muscle Program
    Lift 19 — TRICEPS, BICEPS, AND ABS

    Barbell Curls 4 Sets - 30/20/10/(10-10-10)
    35x30
    45x20
    65x12
    65x12 / 55x10 / 45x10

    Seated Cable Curls 3 Sets - 10/10/10-10
    40x13
    60x11
    70x9 / 40x10

    Triceps Cable Pushdowns 4 Sets - 30/20/10/(10-10-10)
    30x30
    50x20
    70x12
    80x10 / 60x10 / 40x10

    Incline Barbell Extensions 4 Sets - 20/20/(10-10-10)x2
    45x20
    45x20
    55x10 / 45x10 / 35x10
    55x10 / 45x10 / 35x10

    Bench Dips 3 Sets
    10
    11
    12

    Elevated Cross-Body Sit-Ups 3 Sets
    20
    20
    20

    Reverse Crunches 2 Sets - 20 Reps
    20
    20

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x20

    ---

    07/24/2020 - Friday
    Freestyle Routine
    Deadlift & Bench Press Work

    Deadlift:
    225x5
    225x5
    315x4
    405x3
    405x3

    Bench Press:
    135x15
    225x7
    245x5
    255x4
    255x5

    Dumbbell Walking Lunges:
    20x14
    20x14
    20x14

    ---

    Supplements
    --Morning--
    Hydrate - Lots of Water
    --Late Morning--
    ESS60 - 7.5 mL of ESS60 in Olive Oil
    --Pre-Workout--
    Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
    --Post-Workout--
    Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle
    --Afternoon--
    Multivitamin - 3 capsules of Men's Nutrients by Pure Encapsulations
    --Twice Daily--
    Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle
    --Before Bed--
    Zinc - 50 mg of Zinc by Sundance Vitamins

    ---

    Workout Notes
    Greetings, Everybody!!!!
    Updated my Supplements list a little. Going to experiment with ESS60. I'll let you know how it goes!
    Really enjoying Kris Gethin's Lean Muscle program.
    Good to mix things up and keep my body guessing.
    I shared some recent lifting videos here: https:// www . instagram . com/p/CC6T-KmDA2x/
    Happy Training, all!!!!!!
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

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  20. #1730
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,689
    Rep Power: 16566
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    bbowsh54 is offline
    07/27/2020 - Monday
    Gethin's Lean Muscle Program
    Lift 23 — BACK AND ABS

    Machine Seated Vertical Rows 4 Sets - 12-15 Reps
    130x16
    150x15
    170x15
    190x14

    Smith Machine Bent-Over Rows 4 Sets - 10 + 10 Reps (dropset)
    155x10 / 105x10
    175x10 / 105x10
    175x10 / 105x10
    175x10 / 105x10

    Seated Cable Rows 4 Sets - 16-20 Reps
    100x20
    110x19
    110x18
    100x20

    Neutral-Grip Lat Pulldowns With V-Bar Grip 4 Sets - 16-20 Reps
    140x14
    120x16
    120x16
    110x17

    Lying Leg Raises 4 Sets
    15
    15
    15
    15

    Twist Crunches 4 Sets
    10
    10
    10
    10

    V-Ups 3 Sets
    10
    10
    12

    Crossover V-Ups 2 Sets
    10
    12

    Dumbbell Walking Lunges:
    20x14
    20x14
    20x14

    ---

    07/28/2020 - Tuesday
    Gethin's Lean Muscle Program
    Lift 24 — CHEST

    Bear Crawls 3 Sets - 10/10 Reps (Forward/Back)
    10 / 10
    10 / 10
    10 / 10

    Unilateral Medicine Ball Pushups 3 Sets
    10
    10
    10

    Staggered Pushups 3 Sets
    10
    12
    12

    Incline Dumbbell Flyes 5 Sets - 15 Reps
    35x15
    35x15
    35x17
    35x17
    35x16

    Decline Dumbbell Chest Flyes 5 Sets - Failure then Presses
    35x15 / 35x7
    35x12 / 35x7
    35x12 / 35x7
    35x12 / 35x7
    35x12 / 35x7

    Pec Deck Flye 2 Sets
    110x18
    130x14

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x20

    ---

    07/29/2020 - Wednesday
    Gethin's Lean Muscle Program
    Lift 25 — SHOULDERS, TRAPS, AND CALVES

    Seated Rear-Delts Dumbbell Raises 3 Sets - 20 Reps
    15x20
    15x20
    20x20

    Seated Front Dumbbell Raises 3 Sets - 20 Reps
    15x20
    15x20
    15x20

    Seated Dumbbell Side Lateral Raises 3 Sets - 15 Reps
    20x15
    20x15
    20x15

    Seated Right-Angle Lateral Raises 3 Sets - 15 Reps
    20x13
    20x15
    20x15

    Seated Alternating Dumbbell Shoulder Presses 2 Sets - 12-15 Reps
    35x13
    35x14

    Barbell Upright Rows 2 Sets - 20 Reps
    45x20
    45x20

    Lying Cable Upright Rows 1 Sets - 20 Reps
    45x20

    Calf Press on Leg Press 3 Sets - 20 + 10 Reps
    230x20 / 230x10
    250x20 / 250x10
    270x20 / 270x10

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x20

    ---

    07/30/2020 - Thursday
    Gethin's Lean Muscle Program
    Lift 26 — TRICEPS, BICEPS, AND ABS

    Lying Cable Curls 5 Sets - 50/40/30/20/10
    30x50
    50x40
    60x30
    70x20
    100x11

    Barbell Curls 5 Sets - 10/15/20/25/30
    70x10
    60x20
    55x30
    45x40
    35x50

    Straight-Bar Triceps Cable Pushdowns 5 Sets - 50/40/30/20/10
    30x50
    40x40
    50x30
    60x20
    70x11

    Skull-Crushers 5 Sets - 10/15/20/25/30
    45x10
    40x20
    35x30
    25x40
    15x50

    Hanging Leg Raises 3 Sets
    10
    10
    10

    Hanging Knee Raises 3 Sets
    10
    10
    10

    Lying Leg Raises 3 Sets
    15
    15
    15

    Lying Knee-Ups 3 Sets
    10
    10
    8

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x14

    ---

    Supplements
    --Morning--
    Hydrate - Lots of Water
    --Late Morning--
    ESS60 - 7.5 mL of ESS60 in Olive Oil
    --Pre-Workout--
    Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
    --Post-Workout--
    Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle
    --Afternoon--
    Multivitamin - 3 capsules of Men's Nutrients by Pure Encapsulations
    --Twice Daily--
    Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle
    --Before Bed--
    Zinc - 50 mg of Zinc by Sundance Vitamins

    ---

    Workout Notes
    Greetings, all!
    Put in another solid week of work.
    Leaving for our "Babymoon" early tomorrow morning, so no lift tomorrow.
    Headed up to Ely, MN. Rented a cabin for a weekend surrounded by nature, and a trip to the International Wolf Center.
    Greatly struggling with diet, but dominating my lifts.
    Cheers.
    Happy Training!
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

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  21. #1731
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,689
    Rep Power: 16566
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    Bowser's 2020 Dumbbell Walking Lunges Log
    (Dumbbell Walking Lunges performed holding two 20-pound dumbbells)

    2020 Lunges Log

    04/09
    +82 (4,052)

    04/13
    +70 (4,122)

    04/14
    +70 (4,192)

    04/24
    +52 (4,244)

    04/27
    +68 (4,312)

    04/28
    +48 (4,360)

    04/29
    +68 (4,428)

    04/30
    +62 (4,490)

    05/01
    +68 (4,558)

    05/04
    +62 (4,620)

    05/05
    +84 (4,704)

    05/06
    +70 (4,774)

    05/07
    +70 (4,844)

    05/08
    +48 (4,892)

    05/11
    +78 (4,970)

    05/12
    +52 (5,022)

    05/13
    +70 (5,092)

    05/14
    +76 (5,168)

    05/18
    +60 (5,228)

    05/19
    +54 (5,282)

    05/20
    +68 (5,350)

    05/21
    +68 (5,418)

    05/22
    +50 (5,468)

    05/26
    +68 (5,536)

    05/27
    +68 (5,604)

    05/28
    +68 (5,672)

    05/29
    +74 (5,746)

    06/01
    +62 (5,808)

    06/02
    +58 (5,866)

    06/03
    +48 (5,914)

    06/04
    +60 (5,974)

    06/05
    +50 (6,024)

    06/08
    +74 (6,098)

    06/09
    +52 (6,150)

    06/10
    +60 (6,210)

    06/11
    +60 (6,270)

    06/15
    +60 (6,330)

    06/16
    +42 (6,372)

    06/17
    +60 (6,432)

    06/18
    +60 (6,492)

    06/19
    +50 (6,542)

    06/22
    +60 (6,602)

    06/23
    +36 (6,638)

    06/24
    +62 (6,700)

    06/25
    +76 (6,776)

    06/26
    +54 (6,830)

    06/29
    +62 (6,892)

    07/01
    +48 (6,940)

    07/02
    +60 (7,000)

    07/06
    +50 (7,050)

    07/07
    +42 (7,092)

    07/08
    +42 (7,134)

    07/09
    +42 (7,176)

    07/10
    +42 (7,218)

    07/13
    +42 (7,260)

    07/14
    +42 (7,302)

    07/15
    +42 (7,344)

    07/16
    +42 (7,386)

    07/17
    +42 (7,428)

    07/20
    +42 (7,470)

    07/21
    +42 (7,512)

    07/22
    +48 (7,560)

    07/23
    +48 (7,608)

    07/24
    +42 (7,650)

    07/27
    +42 (7,692)

    07/28
    +48 (7,740)

    07/29
    +48 (7,788)

    07/30
    +42 (7,830)

    2020 Individual Total: 7,830 lunges
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

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  22. #1732
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,689
    Rep Power: 16566
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    bbowsh54 is offline
    08/04/2020 — Tuesday
    Gethin's Lean Muscle Program
    Lift 30 — BACK AND ABS

    Lat Pulldowns 3 Sets - 15 Reps
    120x15
    140x15
    150x15

    Neutral-Grip Chin-Ups 4 Sets
    7
    8
    9
    9

    Reverse-Grip Lat Pulldowns 3 Sets - 15 Reps
    140x14
    120x15
    120x15

    Unilateral Row Machine 5 Sets - 15 Reps
    110x20
    150x15
    170x15
    170x14
    190x14

    Bent-Over Dumbbell Rows 3 Sets - 12-15 Reps
    40x15
    45x15
    55x14

    Decline Bench Sit-Ups 3 Sets - 10+10+10
    10/10/10
    10/10/10
    10/10/10

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x20

    ---

    08/05/2020 — Wednesday
    Gethin's Lean Muscle Program
    Lift 31 — CHEST

    Incline Cable Flyes 3 Sets - 15-20 Reps
    25x20
    25x20
    25x20

    Decline Dumbbell Presses 3 Sets - 10 Reps
    65x10
    65x11
    75x8

    Decline Dumbbell Flyes 3 Sets - 10 Reps
    45x12
    50x12
    55x10

    Incline Dumbbell Presses 3 Sets - 10 Reps
    45x11
    50x10
    55x9

    Kneeling Cable Flyes 3 Sets - 20/20/10 Reps
    30x20 / 20x20 / 20x15
    50x20 / 40x20 / 30x10
    60x20 / 40x20 / 30x12

    Push-Ups 3 Sets
    10
    10
    9

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x20

    ---

    08/06/2020 — Thursday
    Gethin's Lean Muscle Program
    Lift 32 — SHOULDERS & CALVES

    Seated Dumbbell Shoulder Presses 3 Sets - 10 Reps
    40x14
    55x10
    55x9

    Standing Dumbbell Side Lateral Raises 3 Sets - 15 Reps
    20x15
    20x15
    20x15

    Seated Smith Machine Shoulder Presses 3 Sets - 10 Reps
    105x9
    105x10
    105x9

    Standing Plate Front Raises 3 Sets - 15 Reps
    35x15
    35x15
    35x15

    Machine Shoulder Presses 3 Sets - 15 Reps
    110x10
    110x10
    110x10

    Bent-Over Dumbbell Rear-Delts Raises 3 Sets - 20 Reps
    20x20
    20x20
    20x23

    Seated Calves Presses on Leg Press 4 Sets - 20+20 Reps
    210x20 / 210x20
    230x20 / 210x20
    250x20 / 210x20
    250x20 / 250x20

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x20

    ---

    08/10/2020 — Monday
    Gethin's Lean Muscle Program
    Lift 37 — BACK AND ABS

    Wide-Grip Lat Pulldowns 4 Sets - 15 Reps
    120x18
    150x15
    160x15
    160x15

    Bent-Over Dumbbell Rows 3 Sets - 15 Reps
    45x15
    45x15
    45x15

    Close-Grip Cable Rows 3 Sets - 15 Reps
    100x15
    110x15
    120x15

    Reverse-Grip Pulldowns 3 Sets - 15 Reps
    110x18
    150x15
    160x16

    Deadlifts 3 Sets - 15 Reps
    115x15
    145x15
    195x15

    Medicine Ball Sit-Ups 4 Sets - 20 Reps
    10x20
    10x20
    10x20
    10x23

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x20

    ---

    08/11/2020 — Tuesday
    Gethin's Lean Muscle Program
    Lift 38 — CHEST

    Smith Machine Bench Presses 3 Sets - 10-15 Reps
    155x15
    175x15
    195x11

    Incline Dumbbell Presses 3 Sets - 10 Reps
    45x12
    55x12
    65x10

    Decline Dumbbell Presses 3 Sets - 10 Reps
    70x11
    70x10
    70x9

    High Cable Flyes 4 Sets - 10 Reps
    30x15
    40x13
    50x9
    40x12

    Pec Deck Flyes 3 Sets - 10 Reps
    110x12
    130x12
    150x9 / 110x9 / 70x9

    Bear Crawls 3 Sets - 10 Forward/10 Back
    10 / 10
    10 / 10
    10 / 10

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x20

    ---

    08/12/2020 — Wednesday
    Gethin's Lean Muscle Program
    Lift 39 — SHOULDERS & ABS

    Seated Lateral Side Raises 4 Sets - 15 Reps
    20x15
    20x15
    20x17
    22.5x15

    Seated Dumbbell Shoulder Presses 4 Sets - 15 Reps
    40x15
    40x15
    45x15
    45x15

    Seated Dumbbell Rear-Delts Raises 4 Sets - 15 Reps
    20x15
    22.5x15
    22.5x15
    22.5x15

    Standing Cable Front Raises 4 Sets - 15 Reps
    30x15
    40x15
    40x15
    40x15

    Standing Barbell Presses 3 Sets - 15 Reps
    75x15
    75x14
    75x13

    Standing Barbell Press Behind-The-Neck 2 Sets
    75x9
    75x8

    Standing Cable Face Pulls 3 Sets - 15 Reps
    60x20
    80x20
    110x17

    Banded Crunches 3 Sets
    GreenBandx15
    GreenBandx15
    GreenBandx15

    Sit-Ups 2 Sets - 15 Reps
    15
    15

    Lying Leg Raises 2 Sets - 10 Reps
    10
    10

    Plank 2 Sets
    25sec
    25sec

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x14

    ---

    08/13/2020 — Thursday
    Gethin's Lean Muscle Program
    Lift 40 — TRICEPS, BICEPS, & CALVES

    Standing Straight-Bar Cable Curls 4 Sets 20/20/10 + 5/10 + 5 + 5 Reps
    50x22
    70x20
    80x20
    90x20

    Bent-Over Overhead Rope Extensions 4 Sets 20/20/10 + 5/10 + 5 + 5 Reps
    70x23
    100x20
    110x20
    120x20

    Step-Ups 4 Sets
    45sec
    45sec
    45sec
    45sec

    Barbell Curls 3 Sets 15/15 + 5/10 + 5/5 Reps
    55x15 / 45x15
    85x5 / 55x10
    95x5 / 65x5

    Lying Triceps Skullcrusher Extensions 3 Sets 15/15 + 5/10 + 5/5 Reps
    55x15 / 45x15
    85x5 / 55x10
    95x5 / 65x5

    Seated Dumbbell Curls 3 Sets 20/8+5/8+5 Reps
    20x20
    35x8 / 20x7
    35x8 / 20x5

    Seated Overhead Dumbbell Extensions 3 Sets 20/10+5/8+5 Reps
    45x20
    65x10 / 45x5
    65x9 / 45x5

    Standing Smith-Machine Calves Raises 3 Sets 20/10+5/8+5 Reps
    105x20
    175x10 / 105x7
    195x8 / 105x8

    Bodyweight Standing Calves Raises 3 Sets - 20 Reps
    BWx20
    BWx20
    BWx20

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x20

    ---

    08/14/2020 — Friday
    Freestyle Routine
    Deadlift & Bench Press

    Deadlift 6 Sets
    225x5
    225x5
    315x4
    405x2
    405x4
    405x2

    Bench Press 6 Sets
    135x17
    185x12
    225x6
    255x4
    255x4
    255x4

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x14

    ---

    Supplements
    --Morning--
    Hydrate - Lots of Water
    --Late Morning--
    ESS60 - 7.5 mL of ESS60 in Olive Oil
    --Pre-Workout--
    Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
    --Post-Workout--
    Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle
    --Afternoon--
    Multivitamin - 3 capsules of Men's Nutrients by Pure Encapsulations
    --Twice Daily--
    Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle
    --Before Bed--
    Zinc - 50 mg of Zinc by Sundance Vitamins

    ---

    Workout Notes
    Happy Friday, all!
    Still putting in the work!
    Feeling strong...
    Still eating like a pig and struggling with my diet.
    Baby B's due date is coming up on Sept. 28th!
    Nursery is complete and ready for the little guy! Very exciting.
    Hope everyone is doing well and kicking tail with their training!
    Take care, all!
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  23. #1733
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,689
    Rep Power: 16566
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    08/17/2020 — Monday
    Gethin's Lean Muscle Program
    Lift 44 — BACK AND TRAPS

    Neutral-Grip Lat Pulldowns 3 Sets - 15 Reps
    120x15
    130x15
    150x15

    Cable Rows 3 Sets - 15 Reps
    120x15
    130x15
    140x15

    Deadlifts 3 Sets - 15 Reps
    135x15
    185x15
    205x15

    Unilateral Machine Lat Pulldown 4 Sets - 15 Reps
    130x17
    150x15
    150x16
    170x13

    Smith Machine Shrugs 3 Sets - 15 Reps
    105x23
    155x17
    175x15

    Step-Ups
    45sec
    45sec
    45sec

    Smith Machine Inverted “Row” Pull-Ups 3 Sets - 12 Reps
    12
    12
    12

    Combat Ropes 3 Sets
    45sec
    45sec
    45sec

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x14

    ---

    08/18/2020 — Tuesday
    Gethin's Lean Muscle Program
    Lift 45 — CHEST

    Flat-Bench Dumbbell Flyes 3 Sets - 15 Reps
    45x15
    45x15
    45x15

    Pushups 3 Sets
    8
    8
    8

    Dumbbell Presses 3 Sets - 15 Reps
    60x17
    60x15
    60x15

    Tank M4 Sled Pushes 3 Sets
    MaxForce 45sec
    MaxForce 45sec
    MaxForce 45sec

    Incline Cable Flyes 3 Sets - 15 Reps
    20x20
    30x15
    35x15

    Side-to-Side Running 3 Sets
    45sec
    45sec
    45sec

    Standing Cable Crossovers 3 Sets - 15/8+8/8+8+8 Reps
    50x18
    70x10 / 50x8
    80x8 / 60x8 / 40x8

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x20

    ---

    08/19/2020 — Wednesday
    Gethin's Lean Muscle Program
    Lift 46 — SHOULDERS AND ABS

    Standing Front Raise to Side Raise Combo 3 Sets - 10/10/10+5 Reps
    15x10
    15x12
    20x10 / 15x5

    Dumbbell Side Lateral Raises 3 Sets - 10/10/10+5 Reps
    15x15
    20x15
    20x15 / 15x7

    Dumbbell Rear-Delts Raises 3 Sets - 10+10 Reps (Incline to Bent-Over)
    22.5x12 / 22.5x10
    22.5x12 / 22.5x10
    22.5x15 / 22.5x11

    Plate Front Raises 3 Sets - 10+10 Reps (Seated to Standing)
    25x10 / 25x10
    35x10 / 35x10
    45x10 / 45x10

    Seated Barbell Presses 3 Sets - 10-12 Reps
    65x12
    75x12
    95x10

    Banded Shoulder Presses 3 Sets - 15 Reps
    GreenBandx15
    GreenBandx17
    GreenBandx17

    Hands Overhead to Legs Sit-Ups 4 Sets - 15 Reps
    15
    15
    15
    15

    Alternating Ab Paddle Kicks 4 Sets - 15 Reps
    15
    15
    15
    15

    Plank 4 Sets
    30sec
    30sec
    30sec
    30sec

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x20

    ---

    08/20/2020 — Thursday
    Gethin's Lean Muscle Program
    Lift 47 — TRICEPS, BICEPS, AND CALVES

    Cable Curls 3 Sets - 20 Reps
    50x23
    70x20
    80x20

    Rope Triceps Pushdowns 3 Sets - 20 Reps
    40x23
    50x20
    50x20

    Cable Bent-Over Overhead Triceps Extensions 4 Sets - 15 Reps
    80x20
    100x17
    110x15
    110x15

    Barbell Curls 3 Sets - 15 Reps
    65x15
    65x15
    65x15

    Lying Triceps Skullcrusher Extensions + TriPress 3 Sets - 10-15 Reps
    65x12 / 65x15
    65x13 / 65x15
    65x13 / 65x18

    Standing Dumbbell Curls 3 Sets - 10-15 Reps
    30x12
    35x12
    35x12

    Smith Machine Calves Raises + Standing Calves Burnouts 3 Sets - 20+10+20
    105x20 / 105x10 / BWx20
    105x20 / 105x10 / BWx20
    105x20 / 105x10 / BWx20

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x20

    ---

    08/21/2020 — Friday
    Freestyle Routine
    Deadlift & Bench Press

    Deadlift 6 sets
    225x5
    225x5
    315x4
    405x2
    405x5
    405x3

    Bench Press 5 sets
    135x18
    185x10
    225x6
    255x4
    255x4

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x14

    ---

    08/24/2020 — Monday
    Gethin's Lean Muscle Program
    Lift 51 — BACK AND TRAPS

    Bent-Over Barbell Rows 4 Sets - 15-20 Reps
    95x20
    135x20
    155x17
    165x16

    Machine Lat Pulldowns 4 Sets - 10-15 Reps
    130x17
    150x15
    170x14
    190x11

    Reverse-Grip Lat Pulldowns 4 Sets - 10-15 Reps
    130x15
    130x16
    170x15
    170x15

    Dumbbell Pullovers 4 Sets - 10-15 Reps
    55x12
    55x12
    55x13
    55x13

    Seated Cable Rows 3 Sets - 15 Reps
    130x11
    110x17
    120x16

    Deadlifts 3 Sets - 15 Reps
    135x15
    155x15
    165x15

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x20

    ---

    08/25/2020 — Tuesday
    Gethin's Lean Muscle Program
    Lift 52 — CHEST

    Smith Machine Chest Presses 3 Sets - 10-15 Reps
    125x17
    155x15
    165x15

    Incline Barbell Presses 3 Sets - 10-15 Reps
    135x15
    135x15
    135x15

    Incline Plate Presses 3 Sets - 15 Reps
    45x15
    45x15
    45x15

    Pushups 3 Sets
    8
    8
    8

    Incline Cable Flyes 4 Sets - 15 Reps
    40x15
    50x15
    50x14
    50x14

    Decline Dumbbell Presses 4 Sets - 10 Reps
    55x15
    65x11
    70x8
    70x7

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x20

    ---

    08/26/2020 — Wednesday
    Gethin's Lean Muscle Program
    Lift 53 — SHOULDERS, TRAPS, & ABS

    Bent-OVer Rear-Delts Dumbbell Raises 3 Sets - 15 Reps
    20x15
    20x15
    20x17

    Cable Upright Rows 3 Sets - 15 Reps
    70x18
    100x15
    110x15

    TRX Rear-Delts Raises 3 Sets - 15 Reps
    15
    15
    15

    Arnold Presses 3 Sets - 15 Reps
    35x15
    40x15
    40x15

    Kettlebell Swings 3 Sets
    45sec
    45sec
    45sec

    Dumbbell Side Lateral Raises 3 Sets - 15 Reps
    20x15
    25x15
    30

    Cable Front Raises 3 Sets - 15 Reps
    40x17
    50x15
    60x15

    Burpees 2 Sets
    30sec
    30sec

    Machine Shoulder Presses 3 Sets - 15 Reps
    70x15
    90x15
    110x14

    Front Plate Raises 3 Sets
    45x15
    45x15
    45x15

    Mountain Climbers 2 Sets
    30sec
    30sec

    Incline Leg Raises 2 Sets
    13
    12

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x20

    ---

    08/27/2020 — Thursday
    Gethin's Lean Muscle Program
    Lift 54 — TRICEPS, BICEPS, AND CALVES

    Standing Cable Curls 3 Sets - 20 Reps
    50x20
    70x20
    70x20

    Standing Dumbbell Curls 3 Sets - 20 Reps
    20x20
    20x20
    25x20

    Standing Barbell Curls 3 Sets - 20 Reps
    45x20
    45x20
    65x10 / 45x10

    Standing Hammer Curls 3 Sets - 20 Reps
    20x20
    20x23
    25x20

    Standing Barbell Drag Curls 3 Sets - 20 Reps
    45x20
    45x20
    45x20

    M4 Tank Sled Pushes & Pulls 3 Sets
    60sec
    60sec
    60sec

    Triceps Cable Pushdowns 3 Sets - 20 Reps
    50x23
    70x20
    70x20

    Incline Barbell Extensions 3 Sets - 20 Reps
    25x25
    45x20
    45x20

    Bench Dips 3 Sets
    12
    11
    10

    Cable Overhead Rope Extensions 3 Sets - 20 Reps
    50x20
    50x20
    50x20

    Seated Calves Press 3 Sets - 20 + 10 Reps
    230x20 / 230x10
    270x20 / 270x10
    270x20 / 270x10

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x20

    ---

    08/28/2020 — Friday
    Freestyle Routine
    Deadlift & Bench Press

    Deadlift: 5 sets
    225x5
    225x5
    315x4
    405x2
    405x6

    Bench Press: 5 sets
    135x18
    185x12
    225x7
    255x3
    255x5

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x14

    ---

    Supplements
    --Morning--
    Hydrate - Lots of Water
    --Late Morning--
    ESS60 - 7.5 mL of ESS60 in Olive Oil
    Vitamin D - 5,000 IU Vitamin D3 Softgel by NatureWise
    --Pre-Workout--
    Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
    --Post-Workout--
    Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle
    --Afternoon--
    Multivitamin - 3 capsules of Men's Nutrients by Pure Encapsulations
    --Twice Daily--
    Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle
    --Before Bed--
    Zinc - 50 mg of Zinc by Sundance Vitamins

    ---

    Workout Notes
    Happy Tuesday, everybody!
    Feeling strong.
    On Sunday, started a strict focus on getting ketones in my bloodstream. Emphasis on Carnivore-style eating, but I will be having some avocados. I want to stay in ketosis until the baby is born!
    Due date is September 28th.
    Loving this Gethin trainer...
    On deck for today: kagedmuscle . com/blogs/12-week-lean-muscle-trainer/leanmuscle-day59
    Happy Training, everyone!
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  24. #1734
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,689
    Rep Power: 16566
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    08/31/2020 — Monday
    Gethin's Lean Muscle Program
    Lift 58 — BACK

    Wide-Grip Lat Pulldowns 3 Sets - 10 Reps
    140x15
    180x10
    200x10

    Wide-Grip Assisted Pull-Ups 3 Sets
    12
    11
    9

    Neutral-Grip Assisted Chin-Ups 3 Sets
    13
    12
    10

    Neutral-Grip Bent-Over Rows 3 Sets - 15 Reps
    45x15
    55x15
    60x15

    Smith Machine Behind-Back Shrugs 4 Sets - 15 Reps
    155x15
    175x15
    195x15
    195x15

    Controlled-Motion Deadlifts 3 Sets - 10 Reps
    185x10
    205x10
    225x10

    Single-Arm Dumbbell Rows 3 Sets - 15 Reps
    60x12
    60x15
    60x15

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x14

    ---

    09/01/2020 — Tuesday
    Gethin's Lean Muscle Program
    Lift 59 — CHEST

    Cable Crossovers 3 Sets - 15 Reps
    50x17
    60x16
    70x15

    Incline Cable Flyes 3 Sets - 15 Reps
    50x15
    60x15
    60x15

    Single-Arm Kettlebell Swings 3 Sets - 30 Seconds
    30sec / 30sec
    30sec / 30sec
    30sec / 30sec

    Kettlebell Swings 3 Sets - 30 Seconds
    30sec
    30sec
    30sec

    Decline Dumbbell Flyes 3 Sets - 10-15 Reps
    45x15
    55x13
    55x12

    Push-Ups 3 Sets - 10-15 Reps
    12
    12
    12

    Skaters 3 Sets
    30sec
    30sec
    30sec

    Dead Stop Bench Press 3 Sets - 10-15 Reps
    155x15
    155x14
    155x14

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x20

    ---

    09/02/2020 — Wednesday
    Gethin's Lean Muscle Program
    Lift 60 — SHOULDERS

    Reverse Pec Deck Flye 3 Sets - 10-15 Reps
    90x15
    110x14
    130x13

    Bent-Over Rear Delt Dumbbell Raises 3 Sets - 10-15 Reps
    20x15
    22.5x15
    25x15

    Single Dumbbell Front Raises 3 Sets - 10-15 Reps
    55x15
    60x15
    65x15

    Seated Dumbbell Shoulder Presses 3 Sets - 10-15 Reps
    45x14
    50x14
    55x11

    Standing Side Lateral Raises 3 Sets - 10-15 Reps
    25x15
    25x15
    30x14

    Cable Front Raises 3 Sets - 10-15 Reps
    40x15
    50x15
    60x14

    Side-to-Side Front Raises 3 Sets - 10 Reps
    20x10
    20x9
    20x9

    Standing Side Lateral Raises 3 Sets -10 Reps
    20x10
    20x10
    20x10

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x20

    ---

    09/03/2020 — Thursday
    Gethin's Lean Muscle Program
    Lift 61 — TRICEPS, BICEPS, & CALVES

    Incline Spider Barbell Curls 3 Sets - 20 Reps
    45x20
    45x20
    45x20

    Standing Unilateral Cable Bicep Curls 3 Sets - 20 Reps
    20x20
    20x20
    20x20

    Seated Cable Curl 3 Sets - 20 Reps
    30x20
    30x20
    30x20

    Burpees 3 Sets
    30sec
    30sec
    30sec

    Alternate Dumbbell Curls 3 Sets - 20 Reps
    20x20
    20x20
    20x20

    Machine Preacher Curls 3 Sets - 20 Reps
    50x20
    50x20
    50x20

    Standing Dumbbell Hammer Curls 3 Sets - 20 Reps
    22.5x20
    22.5x20
    20x20

    Bear Crawls 2 Sets
    10
    10

    Triceps Rope Pushdown Extensions 3 Sets - 15 Reps
    70x15
    100x15
    100x16

    Bent-Over Overhead Bar Extensions 3 Sets - 15 Reps
    70x20
    100x15
    100x15

    Unilateral Cable Triceps Pushdown 3 Sets - 15 Reps
    15x15
    20x15
    25x15

    Skull-Crushers 3 Sets - 15 Reps
    45x15
    45x15
    45x15

    Bent-Over Dumbbell Kickbacks 3 Sets - 15 Reps
    20x15
    20x15
    20x15

    Seated Calf Press 3 Sets
    230x30
    250x30
    270x30

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x20

    ---

    09/04/2020 — Friday
    Freestyle Routine
    Deadlift & Bench Press

    Deadlift
    225x5
    225x5
    315x4
    405x2
    515fail
    515fail
    455x1

    Bench Press
    135x18
    185x12
    225x7
    255x3
    255x4

    Dumbbell Walking Lunges
    20x14
    20x14
    20x14

    ---

    09/08/2020 — Tuesday
    Gethin's Lean Muscle Program
    Lift 65 — DTP BACK

    Bent-Over Barbell Rows 5 Sets - 30/25/20/15/10 Reps
    55x30
    75x25
    95x20
    135x15
    165x10

    Barbell Deadlifts 5 Sets - 10/15/20/25/30 Reps
    225x10
    205x15
    155x20
    105x25
    65x20

    Standing Smith Machine Calf Raises 3 Sets - 30 Reps
    115x20 / 115x10
    115x20 / 115x10
    115x20 / 115x10

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x20

    ---

    09/09/2020 — Wednesday
    Gethin's Lean Muscle Program
    Lift 66 — DTP CHEST

    Incline Dumbbell Chest Press 5 Sets - 50/40/30/20/10 Reps
    25x50
    35x40
    45x30
    55x20
    70x10

    Decline Barbell Bench Press 5 Sets - 10/20/30/40/50 Reps
    185x10
    135x20
    95x30
    65x40
    55x50

    Pec Deck Flye 3 Sets
    110x18
    130x13
    130x13

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x20

    ---

    09/10/2020 — Thursday
    Gethin's Lean Muscle Program
    Lift 67 — DTP SHOULDERS & ABS

    Seated Barbell Military Press 5 Sets - 50/40/30/20/10 Reps
    45x50
    45x40
    55x30
    65x20
    95x12

    Cable Upright Row 5 Sets - 10/20/30/40/50 Reps
    100x12
    70x20
    60x30
    30x40
    20x50

    Oblique Twist with Medicine Ball 1 Set
    30

    Sit-Ups 1 Set
    30

    Knee Tucks on Exercise Ball 1 Set
    20

    Plank on Exercise Ball 1 Set
    30sec

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x20

    ---

    09/11/2020 — Friday
    Gethin's Lean Muscle Program
    Lift 68 — DTP TRICEPS, BICEPS, & CALVES

    Cable Curls 5 Sets - 50/40/30/20/10 Reps
    30x50
    40x40
    60x30
    80x20
    100x10

    Triceps Rope Pushdown Extension 5 Sets - 50/40/30/20/10 Reps
    40x50
    50x40
    60x30
    80x20
    100x10

    Standing Barbell Curls 5 Sets - 10/20/30/40/50 Reps
    65x10
    60x20
    55x30
    45x40
    35x50

    Bent-Over Cable Overhead Triceps Extension 5 Sets - 10/20/30/40/50 Reps
    130x12
    100x20
    80x30
    50x40
    40x50

    Calf Press on Leg Press 3 Sets - 30 Reps
    230x30
    250x30
    270x30

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x20

    ---

    Supplements
    --Morning--
    Hydrate - Lots of Water
    --Late Morning--
    ESS60 - 7.5 mL of ESS60 in Olive Oil
    Vitamin D - 5,000 IU Vitamin D3 Softgel by NatureWise
    --Pre-Workout--
    Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
    --Post-Workout--
    Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle
    --Afternoon--
    Multivitamin - 3 capsules of Men's Nutrients by Pure Encapsulations
    --Twice Daily--
    Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle
    --Before Bed--
    Zinc - 50 mg of Zinc by Sundance Vitamins

    ---

    Workout Notes
    Greetings, everyone!
    More work in the books.
    Still been struggling with my diet a bit.
    Two weeks ago, stayed really clean keto and was in ketosis for the week.
    Last week, fell off the horse a little. Getting back on today.
    We're coming up on Baby B's due date very rapidly. September 28th!
    All signs point to him arriving earlier than that, though.
    We are already 3 centimeter dilated, and contractions started last week.
    Any day now!
    Also - excited to announce I will be coached by Kris Gethin for 12 weeks starting on the first Monday in October.
    Looking forward to everything in life.
    Happy Training, all!
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  25. #1735
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,689
    Rep Power: 16566
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    09/14/2020 — Monday
    Gethin's Lean Muscle Program
    Lift 72 — DTP BACK, ABS, & CALVES

    Reverse-Grip Bent-Over Rows 10 Sets - 30/25/20/15/10/10/15/20/25/30 Reps
    55x35
    95x25
    135x20
    165x15
    185x10
    195x10
    165x15
    135x20
    105x25
    75x35

    Medicine Ball Leg Raises 3 Sets
    10x20
    10x20
    10x20

    Medicine Ball Crunches 3 Sets
    10x10
    10x12
    10x12

    Standing Calf Raises 3 Sets - 30 Reps (20 reps strict, 10 reps fast)
    105x20 / 105x10
    105x20 / 105x10
    105x20 / 105x10

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x20

    ---

    09/15/2020 — Tuesday
    Gethin's Lean Muscle Program
    Lift 73 — DTP CHEST

    Flat Dumbbell Presses 5 Sets - 50/40/30/20/10 Reps
    30x50
    40x40
    50x30
    60x20
    80x12

    Flat Dumbbell Flyes 5 Sets - 10/20/30/40/50 Reps
    45x10
    40x20
    35x30
    25x40
    20x50

    Pec Deck Flye: 2 sets
    110x17
    130x15
    Machine Chest Press: 2 sets
    130x8
    130x8

    Dumbbell Walking Lunges 4 Sets
    20x14
    20x20
    20x20
    20x20

    ---

    09/16/2020 — Wednesday
    Gethin's Lean Muscle Program
    Lift 74 — DTP SHOULDERS

    Seated Dumbbell Military Presses 5 Sets - 30/25/20/15/10 Reps
    25x30
    35x25
    40x20
    50x15
    60x9

    Barbell Upright Rows 5 Sets - 10/15/20/25/30 Reps
    85x10
    70x15
    55x20
    50x25
    45x30

    Machine Side Lateral Raise 3 sets
    50x15
    50x15
    70x12

    Dumbbell Walking Lunges 4 Sets
    20x14
    20x20
    20x20
    20x20

    ---

    09/17/2020 — Thursday
    Gethin's Lean Muscle Program
    Lift 75 — DTP TRICEPS, BICEPS, & CALVES

    Narrow-Grip Barbell Curls 5 Sets - 30/25/20/15/10 Reps
    45x30
    55x25
    60x20
    65x15
    75x10

    Lying Triceps Skullcrusher Extension 5 Sets - 30/25/20/15/10 Reps
    45x30
    50x25
    55x20
    65x15
    75x10

    Wide-Grip Barbell Curls 5 Sets - 10/15/20/25/30 Reps
    75x10
    65x15
    50x20
    45x25
    35x30

    Incline Triceps Skullcrusher Extension 5 Sets - 10/15/20/25/30 Reps
    75x10
    65x15
    50x20
    45x25
    35x30

    Hanging Leg Raises 3 Sets
    12
    12
    12

    Machine Preacher Curl 2 sets
    90x7 / 70x4
    90x8 / 70x4

    Single-Leg Bodyweight Calf Raises 3 Sets - 30 Reps
    30
    30
    30

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x20
    20x20

    ---

    09/18/2020 — Friday
    Freestyle Routine
    Deadlift & Bench Press

    Deadlift
    225x5
    225x5
    315x4
    405x2
    525fail
    525fail
    455x1

    Bench Press
    135x20
    185x12
    225x7
    245x5
    285x3
    285x2

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x14

    ---

    09/21/2020 — Monday
    Gethin's Lean Muscle Program
    Lift 80 — DTP TRICEPS & BICEPS

    Triceps Rope Pushdown Extension 5 Sets - 30/25/20/15/10 Reps
    30x30
    40x25
    50x20
    60x15
    70x10

    Standing Alternate Dumbbell Curls 5 Sets - 30/25/20/15/10 Reps
    20x30
    22.5x25
    25x20
    30x15
    35x10

    Standing Rope Cable Curls 5 Sets - 30 Reps
    30x30
    40x30
    50x30
    50x30
    50x30

    Lying Triceps Skullcrusher Extensions 5 Sets - 30/25/20/15/10 Reps
    45x30
    50x25
    55x20
    65x15
    75x10

    Cable Preacher Curl: 3 sets
    50x16
    70x14
    70x13

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x14

    ---

    09/22/2020 — Tuesday
    Gethin's Lean Muscle Program
    Lift 78 — DTP CHEST, BACK, & ABS

    Flat Dumbbell Presses 5 Sets - 30/25/20/15/10 Reps
    30x35
    45x25
    55x20
    65x15
    85x10

    Bent-Over Dumbbell Rows 5 Sets - 30/25/20/15/10 Reps
    30x30
    40x25
    50x20
    60x15
    75x10

    Incline Dumbbell Presses 5 Sets - 30/25/20/15/10 Reps
    75x10
    65x15
    55x20
    45x24
    35x30

    Deadlifts 5 Sets - 30/25/20/15/10 Reps
    95x30
    105x25
    135x20
    185x15
    225x10

    Cross-Body Sit-Ups 3 Sets - 10 Reps
    10
    10
    10

    Lying Leg Raises 3 Sets - 20 Reps
    20
    20
    20

    ---

    09/23/2020 — Wednesday
    Gethin's Lean Muscle Program
    Lift 81 — DTP SHOULDERS & ABS

    Seated Dumbbell Shoulder Press 5 Sets - 30/25/20/15/10 Reps
    25x30
    35x25
    40x20
    50x15
    65x10

    Bent-Over Rear-Delt Dumbbell Raises 5 Sets - 30/25/20/15/10 Reps
    12.5x30
    15x25
    17.5x20
    20x15
    30x12

    Machine Side Lateral Raise 4 sets
    50x15
    70x12
    70x12
    90x9

    Feet-Elevated Cross-Body Sit-Ups 3 Sets
    10
    10
    12

    Feet-Elevated Crunches 3 Sets
    10
    10
    10

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x20

    ---

    09/24/2020 — Thursday
    Freestyle Routine
    Deadlift & Bench Press

    Deadlift
    225x5
    225x5
    315x3
    405x2
    525fail
    455x1
    455x1

    Bench Press
    135x18
    185x12
    225x5
    255x2
    255x3
    255x3

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x20

    Pec Deck Flye: 3 sets
    110x20
    130x17
    150x11

    Machine Lat Pulldown: 3 sets
    170x17
    190x13
    310x10

    ---

    09/30/2020 — Wednesday
    Freestyle Routine
    Chest, Calves, & Abs

    Pec Deck Flye: 5
    110x15
    110x15
    130x13
    150x12
    170x8

    Bench Press: 5
    135x20
    185x13
    225x7
    245x5
    255x4

    One-Arm Cable Crossover Flye: 4
    25x12
    30x10
    30x10
    35x8

    Calf Press on Leg Press: 4
    230x30
    250x30
    270x30
    290x30

    Lying Ab Leg Raise: 3
    20
    20
    20

    Cross-Body Sit-Ups: 3
    12
    12
    12

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x20

    ---

    10/01/2020 — Thursday
    Freestyle Routine
    Shoulders & Biceps

    Standing Barbell Shoulder Press: 4
    65x15
    85x13
    105x8
    135x4

    Incline Inner Biceps Curls: 4
    20x15
    25x12
    30x10
    35x8

    Cable Side Lateral Raise: 4
    5x20
    10x18
    15x10
    15x12

    Squatted Cable Curl: 4
    30x15
    40x15
    50x10
    50x9

    Machine Side Lateral Raise: 3
    50x13
    70x10
    70x10

    Machine Preacher Curl: 3
    70x15
    90x10
    110x7

    Machine Shoulder Press: 3
    70x15
    90x13
    110x10

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x20

    ---

    10/02/2020 — Friday
    Freestyle Routine
    Back & Triceps

    Deadlift: 6
    225x5
    225x5
    315x3
    405x2
    455x1
    485x1

    Rope Triceps Pushdown: 7
    30x20
    40x17
    50x15
    60x12
    70x13
    80x9
    90x6

    Machine Lat Pulldown: 6
    110x18
    130x14
    150x12
    170x11
    190x13
    210x9

    Machine Triceps Extension: 3
    70x15
    90x11
    110x10 / 70x8

    Underhand Pulley Lat Pulldown: 3
    140x15
    160x12
    180x10

    Dumbbell Walking Lunges 3 Sets
    20x14
    20x14
    20x14

    ---

    Supplements
    --Morning--
    Hydrate - Lots of Water
    --Late Morning--
    ESS60 - 7.5 mL of ESS60 in Olive Oil
    Vitamin D - 5,000 IU Vitamin D3 Softgel by NatureWise
    --Pre-Workout--
    Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
    --Post-Workout--
    Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle
    --Afternoon--
    Multivitamin - 3 capsules of Men's Nutrients by Pure Encapsulations
    --Twice Daily--
    Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle
    --Before Bed--
    Zinc - 50 mg of Zinc by Sundance Vitamins

    ---

    Workout Notes
    Greetings, all. What a busy few weeks!!
    Our son was born on September 26th at 4:28 AM.
    So amazing, what a blessing.
    Can see him here: www . instagram . com/p/CFqJhBCDyqz/
    I'm starting my 12-week Kris Gethin program tomorrow.
    Oh, boy. Lots of Meal Prep and planning to do!
    Take care, all.
    Last edited by bbowsh54; 10-04-2020 at 11:52 AM.
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  26. #1736
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,689
    Rep Power: 16566
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    10/05/2020 — Monday
    12-Week GlycanAge Pilot Study Program
    Week 1: Legs & Abs

    Leg Press 4 X 12-15 repetitions
    180x18
    230x13
    230x14
    230x14

    Leg Extensions Single Leg 4 X 12-15 repetitions per leg
    50x15
    50x15
    50x15
    70x12

    Straight Leg Deadlifts 4 X 12-15 repetitions
    135x12
    135x12
    135x12
    135x12

    Seated Leg Curls 4 X 15-20 repetitions
    70x20
    90x17
    110x14
    110x13

    Lying Dumbbell Leg Curls 4 X 15-20 repetitions
    25x14
    20x14
    15x15
    15x14

    Cross-Body Crunches 3 X 10-15 repetitions
    15
    15
    15

    Plank 3 X 20-30 seconds
    30sec
    30sec
    30sec

    Cardio
    Elliptical - 15 minutes HIIT Intervals

    ---

    10/06/2020 — Tuesday
    12-Week GlycanAge Pilot Study Program
    Week 1: Chest & Calves

    Banded External Rotations 3 X 20 repetitions per side
    RBx20
    RBx20
    RBx20

    Shoulder Circles 3 X 20 repetitions
    20
    20
    20

    Flat Dumbbell Press 4 X 12-15 repetitions
    55x15
    65x14
    70x12
    65x14

    Flat Dumbbell Flys 4 X 12-15 repetitions
    40x15
    45x13
    45x13
    40x14

    Cable Crossovers 4 X 15-20 repetitions
    50x20
    50x20
    60x17
    50x20

    Pec Deck Flys 4 X 12-15 repetitions
    110x15
    130x12
    130x12
    110x15

    Standing Single Leg Calf Raises 5 X 12-15 repetitions per leg
    25x13
    25x13
    25x13
    25x13
    25x12

    Morning Cardio
    Treadmill: 30 minutes incline power-walk

    Evening Cardio
    Outdoor Jog/Walk: 30 minutes light jogging/brisk walking intervals

    ---

    10/07/2020 — Wednesday
    12-Week GlycanAge Pilot Study Program
    Week 1: Back

    Lat Pulldowns 4 X 12-15 repetitions
    140x15
    150x14
    160x13
    160x13

    Barbell Bent-Over Rows (overhand) 4 X 10-12 repetitions
    95x12
    115x12
    135x12
    145x12

    Underhand Pulldowns 4 X 10-12 repetitions
    140x13
    150x13
    150x13
    160x11

    Seated Cable Rows 4 X 12-15 repetitions
    110x14
    120x12
    120x12
    120x12

    Dorian Deadlifts 4 X 10-12 repetitions [pause at mid-shin height]
    135x12
    185x11
    205x10
    205x10

    Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    10/08/2020 — Thursday
    12-Week GlycanAge Pilot Study Program
    Week 1: Shoulders & Abs

    Banded External Rotations 3 X 20 repetitions per side
    RBx20
    RBx20
    RBx20

    Shoulder Circles 3 X 20 repetitions
    20
    20
    20

    Shoulder Press Machine (neutral grip) 4 X 15-20 repetitions
    50x20
    70x19
    90x18
    110x15

    Dumbbell Side Lateral Raises 4 X 15-20 repetitions
    20x18
    20x20
    20x19
    20x19

    Cable Face Pulls 4 X 15-20 repetitions
    70x20
    80x20
    100x18
    110x18

    Dumbbell Shrugs 4 X 15-20 repetitions
    65x20
    75x20
    85x19
    100x15

    Lying Ab Leg Raises 3 X 12-15 repetitions
    15
    15
    15

    Ab Russian Twists 3 X 12-15 repetitions
    10x12
    10x12
    10x12


    Morning Cardio
    Treadmill: 30 minutes incline power-walk

    Evening Cardio
    Outdoor Jog/Walk: 30 minutes light jogging/brisk walking intervals

    ---

    10/09/2020 — Friday
    12-Week GlycanAge Pilot Study Program
    Week 1: Triceps, Biceps, & Calves

    Rope Tricep Pushdown 4 X 15-20 repetitions
    40x23
    60x20
    80x20
    100x17

    Close-Grip Bench Press 4 X 10-12 repetitions
    95x15
    135x14
    135x12
    135x10

    Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
    80x15
    100x14
    100x12
    100x11

    Barbell Drag Curls 4 X 12-15 repetitions
    45x15
    45x15
    45x12
    45x12

    Seated Dumbbell Curls 4 X 12-15 repetitions
    20x15
    25x15
    30x14
    30x14

    Rope Hammer Curls 4 X 15-20 repetitions
    40x20
    50x20
    60x20
    70x18

    Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
    105x25
    105x25
    105x23
    105x23

    Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    10/10/2020 — Saturday
    12-Week GlycanAge Pilot Study Program
    Week 1: Active Rest

    Morning Cardio
    Outdoor Jog/Walk: 30 minutes light jogging/brisk walking intervals

    Evening Cardio
    Treadmill: 30 minutes incline power-walk

    ---

    10/11/2020 — Sunday
    12-Week GlycanAge Pilot Study Program
    Week 1: Active Rest

    Morning Cardio
    Treadmill: 30 minutes incline power-walk

    Evening Cardio
    TBD

    ---

    Supplements
    --Upon Waking--
    Green ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, 1 scoop Greens, half scoop Hydra-Charge

    --Mid-Morning--
    ESS60 - 7.5 mL of ESS60 in Olive Oil (MyVitalC)
    Multivitamin - 2 tablets of Dr. Tobias Adult Multivitamin

    --Pre-Workout--
    Pre-Kaged - 1 scoop of Stim-Free Pre-Kaged by Kaged Muscle
    --Post-Workout--
    Protein - 1 scoop of Re-Kaged by Kaged Muscle

    --Afternoon (3:30 PM)--
    Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle

    --Evening (8:00 PM)--
    Casein Protein - 2 scoops of Kasein by Kaged Muscle

    --Daily--
    Hydration - 1 gallon of water with 3 scoops of Hydra-Charge by Kaged Muscle & 3 scoops of Glutamine by Kaged Muscle
    (Also: 2 tablets of HRW (Drink Hydrogen Rich Water))
    Fat Burn - 2 capsules of Clean Burn by Kaged Muscle (3x daily)

    ---

    Workout Notes
    Started Week #1 of my 12-week program with Kris Gethin. Staying VERY busy.
    Our newborn at home is now 15 days old. We're getting this whole feeding and napping rotation down, slowly but surely.
    Feeling strong. Taking a lot more time for cardio and meal prep.
    Will keep you all updated.
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  27. #1737
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,689
    Rep Power: 16566
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    10/12/2020 — Monday
    12-Week GlycanAge Pilot Study Program
    Week 2: Legs & Abs

    Leg Press 4 X 12-15 repetitions
    180x15
    230x14
    270x14
    270x14

    Leg Extensions Single Leg 4 X 12-15 repetitions per leg
    50x15
    50x15
    50x15
    70x14

    Straight Leg Deadlifts 4 X 12-15 repetitions
    135x12
    135x12
    135x12
    135x12

    Seated Leg Curls 4 X 15-20 repetitions
    70x20
    90x20
    110x15
    110x15

    Lying Dumbbell Leg Curls 4 X 15-20 repetitions
    20x15
    20x15
    20x15
    20x15

    Cross-Body Crunches 3 X 10-15 repetitions
    15
    15
    15

    Plank 3 X 20-30 seconds
    30sec
    30sec
    30sec

    Cardio
    Elliptical - 15 minutes HIIT Intervals

    ---

    10/13/2020 — Tuesday
    12-Week GlycanAge Pilot Study Program
    Week 2: Chest & Calves

    Banded External Rotations 3 X 20 repetitions per side
    RBx20
    RBx20
    RBx20

    Shoulder Circles 3 X 20 repetitions
    20
    20
    20

    Flat Dumbbell Chest Press 4 X 12-15 repetitions
    55x15
    65x15
    75x14
    75x12

    Flat Dumbbell Flys 4 X 12-15 repetitions
    40x15
    45x15
    45x13
    45x12

    Cable Crossovers 4 X 15-20 repetitions
    50x20
    50x20
    60x17
    60x15

    Pec Deck Flys 4 X 12-15 repetitions
    110x15
    130x13
    130x12
    110x13

    Standing Single-Leg Calf Raises 5 X 12-15 repetitions per leg
    25x13
    25x13
    25x13
    25x13
    25x13

    Morning Cardio
    Treadmill: 30 minutes incline power-walk

    Evening Cardio
    Treadmill: 30 minutes incline power-walk

    ---

    10/14/2020 — Wednesday
    12-Week GlycanAge Pilot Study Program
    Week 1: Back

    Lat Pulldowns 4 X 12-15 repetitions
    140x15
    150x15
    160x14
    170x12

    Barbell Bent-Over Rows (overhand) 4 X 10-12 repetitions
    95x15
    115x12
    135x12
    155x11

    Underhand Pulldowns 4 X 10-12 repetitions
    140x12
    150x12
    150x12
    160x10

    Seated Cable Rows 4 X 12-15 repetitions
    110x15
    120x14
    120x13
    120x12

    Dorian Deadlifts 4 X 10-12 repetitions [pause at mid-shin height]
    135x12
    185x10
    205x10
    215x10

    Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    10/15/2020 — Thursday
    12-Week GlycanAge Pilot Study Program
    Week 2: Shoulders & Abs

    Banded External Rotations 3 X 20 repetitions per side
    RBx20
    RBx20
    RBx20

    Shoulder Circles 3 X 20 repetitions
    20
    20
    20

    Shoulder Press Machine (neutral grip) 4 X 15-20 repetitions
    50x20
    70x20
    90x17
    110x16

    Dumbbell Side Lateral Raises 4 X 15-20 repetitions
    20x20
    20x20
    20x20
    20x19

    Cable Face Pulls 4 X 15-20 repetitions
    80x20
    90x20
    110x18
    110x18

    Dumbbell Shrugs 4 X 15-20 repetitions
    65x20
    75x20
    90x18
    100x16

    Lying Ab Leg Raises 3 X 12-15 repetitions
    15
    15
    15

    Ab Russian Twists w/ Medicine Ball 3 X 12-15 repetitions
    10x12
    10x13
    10x14

    Morning Cardio
    Treadmill: 30 minutes incline power-walk

    Evening Cardio
    Treadmill: 30 minutes incline power-walk

    ---

    10/16/2020 — Friday
    12-Week GlycanAge Pilot Study Program
    Week 2: Triceps, Biceps, & Calves

    Rope Tricep Pushdown 4 X 15-20 repetitions
    50x20
    70x20
    90x17
    100x15

    Close-Grip Bench Press 4 X 10-12 repetitions
    115x14
    135x12
    135x11
    135x10

    Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
    80x17
    100x14
    100x13
    100x12

    Barbell Drag Curls 4 X 12-15 repetitions
    45x14
    45x13
    45x13
    45x12

    Seated Dumbbell Curls 4 X 12-15 repetitions
    20x17
    25x15
    30x13
    30x13

    Rope Hammer Curls 4 X 15-20 repetitions
    40x20
    50x20
    60x18
    70x17

    Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
    105x25
    105x25
    105x23
    105x23

    Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    10/17/2020 — Saturday
    12-Week GlycanAge Pilot Study Program
    Week 2: Active Rest

    Morning Cardio
    Outdoor Walk: 50 minutes Push-Mow the Lawn

    Evening Cardio
    Treadmill: 30 minutes incline power-walk

    ---

    10/18/2020 — Sunday
    12-Week GlycanAge Pilot Study Program
    Week 2: Active Rest

    Morning Cardio
    Outdoor Jog/Walk: 30 minutes light jogging/brisk walking intervals

    Evening Cardio
    TBD

    ---

    Supplements
    --Upon Waking--
    Green ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, 1 scoop Greens, half scoop Hydra-Charge

    --Mid-Morning--
    ESS60 - 7.5 mL of ESS60 in Olive Oil (MyVitalC)
    Multivitamin - 2 tablets of Dr. Tobias Adult Multivitamin

    --Pre-Workout--
    Pre-Kaged - 1 scoop of Stim-Free Pre-Kaged by Kaged Muscle
    --Post-Workout--
    Protein - 1 scoop of Re-Kaged by Kaged Muscle

    --Afternoon (3:30 PM)--
    Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle

    --Evening (8:00 PM)--
    Casein Protein - 2 scoops of Kasein by Kaged Muscle

    --Daily--
    Hydration - 1 gallon of water with 3 scoops of Hydra-Charge by Kaged Muscle & 3 scoops of Glutamine by Kaged Muscle
    (Also: 2 tablets of HRW (Drink Hydrogen Rich Water))
    Fat Burn - 2 capsules of Clean Burn by Kaged Muscle (3x daily)

    ---

    Workout Notes
    Week #2 is in the books. Feeling strong.
    A little disappointed in the amount of weight lost. Feel like I'm eating more carbs than needed. Supposed to trust the process.
    Figuring out the sleep schedule with a newborn baby at home...
    Nights are basically broken into three naps between feedings and diaper changes.
    Happy Sunday, everyone!
    Last edited by bbowsh54; 10-18-2020 at 11:04 AM.
    Bowser
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    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

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