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!
|
-
03-29-2020, 08:43 PM #1711
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17782
Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
04-05-2020, 07:39 PM #1712
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17782
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
-
-
04-06-2020, 09:16 AM #1713
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
-
04-13-2020, 09:18 AM #1714
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17782
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!
---
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
-
04-13-2020, 09:23 AM #1715
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17782
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 lungesBowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
04-20-2020, 01:31 PM #1716
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17782
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
-
-
04-27-2020, 09:19 AM #1717
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17782
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
-
05-01-2020, 05:52 PM #1718
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!
-
05-04-2020, 09:16 AM #1719
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17782
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...
---
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
-
05-11-2020, 09:16 AM #1720
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17782
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]
Misc Horse Head Crew
Misc Fisherman Crew
-
-
05-19-2020, 09:37 AM #1721
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17782
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
Misc Fisherman Crew
-
05-26-2020, 09:04 AM #1722
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17782
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]
Misc Horse Head Crew
Misc Fisherman Crew
-
05-28-2020, 07:32 PM #1723
- Join Date: Oct 2010
- Location: Brunswick, Ohio, United States
- Age: 38
- Posts: 9,147
- Rep Power: 6966
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)
-
05-29-2020, 07:34 AM #1724
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
-
-
06-04-2020, 09:07 PM #1725
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17782
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!
---
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!
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]
Misc Horse Head Crew
Misc Fisherman Crew
-
06-08-2020, 08:30 AM #1726
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
-
06-26-2020, 03:12 PM #1727
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17782
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
---
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
-
07-14-2020, 09:43 AM #1728
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17782
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]
Misc Horse Head Crew
Misc Fisherman Crew
-
-
07-27-2020, 03:18 PM #1729
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17782
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]
Misc Horse Head Crew
Misc Fisherman Crew
-
07-30-2020, 01:35 PM #1730
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17782
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]
Misc Horse Head Crew
Misc Fisherman Crew
-
07-30-2020, 02:10 PM #1731
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17782
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 lungesBowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
08-14-2020, 12:33 PM #1732
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17782
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
-
-
09-01-2020, 09:32 AM #1733
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17782
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
-
09-14-2020, 09:31 AM #1734
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17782
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
-
10-03-2020, 10:50 PM #1735
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17782
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
-
10-11-2020, 10:13 AM #1736
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17782
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
-
-
10-18-2020, 10:55 AM #1737
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17782
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
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
10-25-2020, 11:05 AM #1738
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17782
10/19/2020 — Monday
12-Week GlycanAge Pilot Study Program
Week 3: Legs & Abs
Leg Press 4 X 12-15 repetitions
180x15
230x15
270x15
320x13
Single-Leg Leg Extensions 4 X 12-15 repetitions per leg
50x15
50x15
50x15
70x14
Straight-Leg Deadlifts 4 X 12-15 repetitions
135x12
135x12
135x13
135x13
Seated Leg Curls 4 X 15-20 repetitions
70x20
90x20
110x20
110x19
Lying Dumbbell Leg Curls 4 X 15-20 repetitions
20x15
20x16
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
---
10/20/2020 — Tuesday
12-Week GlycanAge Pilot Study Program
Week 3: 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
45x14
45x14
Cable Crossovers 4 X 15-20 repetitions
50x20
50x20
60x18
60x18
Pec Deck Flys 4 X 12-15 repetitions
110x15
130x15
130x15
110x15
Standing Single-Leg Calf Raises 5 X 12-15 repetitions per leg
25x14
25x14
25x13
25x13
25x13
Morning Cardio
Treadmill: 30 minutes incline power-walk
Evening Cardio
Treadmill: 30 minutes incline power-walk
---
10/21/2020 — Wednesday
12-Week GlycanAge Pilot Study Program
Week 3: Back
Lat Pulldowns 4 X 12-15 repetitions
140x15
150x15
160x15
170x13
Barbell Bent-Over Rows (overhand) 4 X 10-12 repetitions
115x12
135x12
145x12
155x11
Underhand Pulldowns 4 X 10-12 repetitions
140x12
150x12
150x12
160x11
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
185x12
205x11
225x10
Cardio
Elliptical: 15 minutes HIIT Intervals
---
10/22/2020 — Thursday
12-Week GlycanAge Pilot Study Program
Week 3: 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
70x20
90x20
110x16
110x15
Dumbbell Side Lateral Raises 4 X 15-20 repetitions
20x20
20x20
20x20
20x20
Cable Face Pulls 4 X 15-20 repetitions
80x20
90x20
110x20
120x18
Dumbbell Shrugs 4 X 15-20 repetitions
65x20
75x20
90x20
100x19
Lying Ab Leg Raises 3 X 12-15 repetitions
15
15
15
Ab Russian Twists w/ Medicine Ball 3 X 12-15 repetitions
10x12
10x14
10x15
Morning Cardio
Treadmill: 30 minutes incline power-walk
Evening Cardio
Treadmill: 30 minutes incline power-walk
---
10/23/2020 — Friday
12-Week GlycanAge Pilot Study Program
Week 3: Triceps, Biceps, & Calves
Rope Tricep Pushdown 4 X 15-20 repetitions
60x20
70x20
90x18
100x16
Close-Grip Bench Press 4 X 10-12 repetitions
115x12
135x13
135x12
135x12
Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
80x15
100x15
100x13
100x12
Barbell Drag Curls 4 X 12-15 repetitions
45x15
45x15
45x15
45x14
Seated Dumbbell Curls 4 X 12-15 repetitions
25x15
25x15
30x15
30x13
Rope Hammer Curls 4 X 15-20 repetitions
40x20
60x20
70x19
80x15
Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
105x25
105x25
105x25
105x25
Cardio
Elliptical: 15 minutes HIIT Intervals
---
10/24/2020 — Saturday
12-Week GlycanAge Pilot Study Program
Week 3: Active Rest
Morning Cardio
Outdoor Walk: 30 minutes
Evening Cardio
Treadmill: 30 minutes incline power-walk
---
10/25/2020 — Sunday
12-Week GlycanAge Pilot Study Program
Week 3: 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
Greetings, BBcom Fam! Completed week #3. Feeling strong.
"A night's sleep" is no longer an option, instead, you take three naps per night between diaper changes and feedings.
Attempting to "go to bed" at 9 PM every week night.
It snowing here today, a big snowfall. Going to have to go out and shovel later.
Lifts are going well. Wish I was losing weight a bit faster.
Cheers, all. 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
-
11-01-2020, 04:19 PM #1739
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17782
10/26/2020 — Monday
12-Week GlycanAge Pilot Study Program
Week 4: Legs & Abs
Leg Press 4 X 12-15 repetitions
230x15
270x15
320x14
360x13
Single-Leg Leg Extensions 4 X 12-15 repetitions per leg
50x15
50x15
70x14
70x14
Straight-Leg Deadlifts 4 X 12-15 repetitions
135x12
135x13
135x14
135x13
Seated Leg Curls 4 X 15-20 repetitions
70x20
90x20
110x20
130x16
Lying Dumbbell Leg Curls 4 X 15-20 repetitions
20x17
20x17
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
---
10/27/2020 — Tuesday
12-Week GlycanAge Pilot Study Program
Week 4: 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
55x17
65x15
75x14
80x12
Flat Dumbbell Flys 4 X 12-15 repetitions
40x15
45x15
45x15
45x12
Cable Crossovers 4 X 15-20 repetitions
50x20
50x20
60x20
70x17
Pec Deck Flys 4 X 12-15 repetitions
110x15
130x14
130x14
130x13
Standing Single-Leg Calf Raises 5 X 12-15 repetitions per leg
25x15
25x15
25x14
25x14
25x14
Morning Cardio
Treadmill: 30 minutes incline power-walk
Evening Cardio
Treadmill: 30 minutes incline power-walk
---
10/28/2020 — Wednesday
12-Week GlycanAge Pilot Study Program
Week 4: Back
Lat Pulldowns 4 X 12-15 repetitions
140x15
150x15
160x15
170x14
Barbell Bent-Over Rows (overhand) 4 X 10-12 repetitions
115x15
135x12
155x12
165x12
Underhand Pulldowns 4 X 10-12 repetitions
140x12
150X12
160x12
160x11
Seated Cable Rows 4 X 12-15 repetitions
110x15
120x15
120x15
120x13
Dorian Deadlifts 4 X 10-12 repetitions [pause at mid-shin height]
135x12
185x11
205x11
225x11
Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals
---
10/29/2020 — Thursday
12-Week GlycanAge Pilot Study Program
Week 4: 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
70x20
90x20
110x17
110x16
Dumbbell Side Lateral Raises 4 X 15-20 repetitions
20x20
20x20
20x20
20x20
Cable Face Pulls 4 X 15-20 repetitions
80x20
90x20
120x19
120x18
Dumbbell Shrugs 4 X 15-20 repetitions
65x20
75x20
90x20
100x19
Lying Ab Leg Raises 3 X 12-15 repetitions
15
15
15
Ab Russian Twists w/ Medicine Ball 3 X 12-15 repetitions
10x12
10x15
10x15
Morning Cardio
Treadmill: 30 minutes incline power-walk
Evening Cardio
Treadmill: 30 minutes incline power-walk
---
10/30/2020 — Friday
12-Week GlycanAge Pilot Study Program
Week 4: Triceps, Biceps, & Calves
Rope Tricep Pushdown 4 X 15-20 repetitions
60x20
70x20
90x19
100x17
Close-Grip Bench Press 4 X 10-12 repetitions
115x14
135x13
155x11
155x10
Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
80x15
100x15
100x14
100x13
Barbell Drag Curls 4 X 12-15 repetitions
45x15
45x15
45x15
45x15
Seated Dumbbell Curls 4 X 12-15 repetitions
25x15
25x15
30x15
35x12
Rope Hammer Curls 4 X 15-20 repetitions
50x20
60x20
70x20
80x18
Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
105x25
105x25
105x25
105x25
Cardio
Elliptical: 15 minutes HIIT Intervals
---
10/31/2020 — Saturday
12-Week GlycanAge Pilot Study Program
Week 4: Active Rest
Morning Cardio
Outdoor Walk: 30 minutes
Evening Cardio
Treadmill: 30 minutes incline power-walk
---
11/01/2020 — Sunday
12-Week GlycanAge Pilot Study Program
Week 4: Active Rest
Morning Cardio
Outdoor Walk: 30 minutes
Evening Cardio
Treadmill: 30 minutes incline power-walk
---
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
Greetings, Fitness Fam. Another week in the books.
Feeling strong.
Working hard.
Sticking to the diet plan.
Hoping to see more results soon.
Happy Training, All!Last edited by bbowsh54; 11-01-2020 at 06:26 PM.
Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
11-07-2020, 08:33 PM #1740
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17782
11/02/2020 — Monday
12-Week GlycanAge Pilot Study Program
Week 5: Legs & Abs
Leg Press 4 X 12-15 repetitions
230x15
270x15
320x14
360x13
Single-Leg Leg Extensions 4 X 12-15 repetitions per leg
50x15
50x15
70x15
70x15
Straight-Leg Deadlifts 4 X 12-15 repetitions
135x13
135x14
135x14
135x14
Seated Leg Curls 4 X 15-20 repetitions
70x20
90x20
110x20
130x17
Lying Dumbbell Leg Curls 4 X 15-20 repetitions
20x17
20x17
20x16
20x16
Cross-Body Crunches 3 X 10-15 repetitions
15
15
15
Plank 3 X 20-30 seconds
30sec
30sec
30sec
Post-Lift Cardio
Elliptical - 15 minutes HIIT Intervals
---
11/03/2020 — Tuesday
12-Week GlycanAge Pilot Study Program
Week 5: 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
55x17
65x15
75x15
85x12
Flat Dumbbell Flys 4 X 12-15 repetitions
40x15
45x15
45x15
45x13
Cable Crossovers 4 X 15-20 repetitions
50x20
50x20
60x20
70x18
Pec Deck Flys 4 X 12-15 repetitions
110x15
130x15
130x15
130x14
Standing Single-Leg Calf Raises 5 X 12-15 repetitions per leg
25x15
25x15
25x15
25x15
25x15
Morning Cardio
Elliptical: 30 minutes
Evening Cardio
Treadmill: 30 minutes incline power-walk
---
11/04/2020 — Wednesday
12-Week GlycanAge Pilot Study Program
Week 5: Back
Lat Pulldowns 4 X 12-15 repetitions
140x15
150x15
160x15
170x15
Barbell Bent-Over Rows (overhand) 4 X 10-12 repetitions
115x12
135x12
155x12
185x10
Underhand Pulldowns 4 X 10-12 repetitions
140x12
150x12
160x12
170x11
Seated Cable Rows 4 X 12-15 repetitions
110x15
120x15
130x15
130x14
Dorian Deadlifts 4 X 10-12 repetitions [pause at mid-shin height]
135x12
185x12
205x12
225x10
Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals
---
11/05/2020 — Thursday
12-Week GlycanAge Pilot Study Program
Week 5: 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
70x20
90x20
110x19
110x19
Dumbbell Side Lateral Raises 4 X 15-20 repetitions
20x20
20x20
20x20
20x20
Cable Face Pulls 4 X 15-20 repetitions
80x20
90x20
110x20
130x19
Dumbbell Shrugs 4 X 15-20 repetitions
65x20
75x20
90x20
100x20
Lying Ab Leg Raises 3 X 12-15 repetitions
15
15
17
Ab Russian Twists w/ Medicine Ball 3 X 12-15 repetitions
10x15
10x15
10x17
Morning Cardio
Outdoor Walk: 50 minutes - Push-mow the lawn
Evening Cardio
Outdoor Walk: 60 minutes - 5K w/ Stroller
---
11/06/2020 — Friday
12-Week GlycanAge Pilot Study Program
Week 5: Triceps, Biceps, & Calves
Rope Tricep Pushdown 4 X 15-20 repetitions
60x20
80x20
90x20
100x19
Close-Grip Bench Press 4 X 10-12 repetitions
135x12
135x13
155x12
155x12
Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
80x15
100x15
100x14
100x14
Barbell Drag Curls 4 X 12-15 repetitions
45x15
45x15
45x15
55x15
Seated Dumbbell Curls 4 X 12-15 repetitions
25x15
25x15
30x15
35x14
Rope Hammer Curls 4 X 15-20 repetitions
50x20
60x20
70x20
80x19
Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
105x25
105x25
105x25
115x25
Post-Lift Cardio
Elliptical: 15 minutes HIIT Intervals
---
11/07/2020 — Saturday
12-Week GlycanAge Pilot Study Program
Week 5: Active Rest
Morning Cardio
Outdoor Walk: 30 minutes
Evening Cardio
Treadmill: 30 minutes incline power-walk
---
11/08/2020 — Sunday
12-Week GlycanAge Pilot Study Program
Week 5: 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
Another week in the books. Completed week 5 of my current program.
Baby Jaxson turned six weeks old today.
Grinding with life, parenting, lifting, and work.
Got a little stronger in the gym this week.
Did not sleep well this week. Hoping to see more progress next week.
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
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