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  1. #1741
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,712
    Rep Power: 17675
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    11/09/2020 — Monday
    12-Week GlycanAge Pilot Study Program
    Week 6: Legs & Abs

    Leg Press 4 X 12-15 repetitions
    230x15
    270x15
    320x15
    360x14

    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
    135x15
    135x15

    Seated Leg Curls 4 X 15-20 repetitions
    70x20
    90x20
    110x20
    130x19

    Lying Dumbbell Leg Curls 4 X 15-20 repetitions
    20x17
    20x17
    20x17
    20x17

    Cross-Body Crunches 3 X 10-15 repetitions
    15
    15
    18

    Plank 3 X 20-30 seconds
    30sec
    30sec
    30sec

    Post-Lift Cardio
    Elliptical - 15 minutes HIIT Intervals

    ---

    11/10/2020 — Tuesday
    12-Week GlycanAge Pilot Study Program
    Week 6: 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
    45x15

    Cable Crossovers 4 X 15-20 repetitions
    50x20
    50x20
    60x20
    70x20

    Pec Deck Flys 4 X 12-15 repetitions
    110x15
    130x15
    130x15
    130x15

    Standing Single-Leg Calf Raises 5 X 12-15 repetitions per leg
    25x15
    25x15
    25x15
    25x15
    25x15

    Morning Cardio
    Treadmill: 30 minutes incline power-walk

    Evening Cardio
    Treadmill: 30 minutes incline power-walk

    ---

    11/11/2020 — Wednesday
    12-Week GlycanAge Pilot Study Program
    Week 6: 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
    185x11

    Underhand Pulldowns 4 X 10-12 repetitions
    140x12
    150x12
    160x12
    170x12

    Seated Cable Rows 4 X 12-15 repetitions
    110x15
    120x15
    130x15
    130x15

    Dorian Deadlifts 4 X 10-12 repetitions [pause at mid-shin height]
    135x12
    185x12
    205x12
    225x11

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    11/12/2020 — Thursday
    12-Week GlycanAge Pilot Study Program
    Week 6: 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
    110x18
    110x18

    Dumbbell Side Lateral Raises 4 X 15-20 repetitions
    20x20
    20x20
    20x20
    20x20

    Cable Face Pulls 4 X 15-20 repetitions
    80x20
    100x20
    110x20
    130x20

    Dumbbell Shrugs 4 X 15-20 repetitions
    65x20
    75x20
    90x20
    100x20

    Lying Ab Leg Raises 3 X 12-15 repetitions
    17
    17
    17

    Ab Russian Twists w/ Medicine Ball 3 X 12-15 repetitions
    10x15
    10x16
    10x17

    Morning Cardio
    Treadmill: 30 minutes incline power-walk

    Evening Cardio
    Treadmill: 30 minutes incline power-walk

    ---

    11/13/2020 — Friday
    12-Week GlycanAge Pilot Study Program
    Week 6: Triceps, Biceps, & Calves

    Rope Tricep Pushdown 4 X 15-20 repetitions
    60x20
    80x20
    90x20
    100x20

    Close-Grip Bench Press 4 X 10-12 repetitions
    135x14
    145x12
    155x12
    165x10

    Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
    80x15
    100x15
    100x15
    100x15

    Barbell Drag Curls 4 X 12-15 repetitions
    45x15
    45x15
    55x15
    60x14

    Seated Dumbbell Curls 4 X 12-15 repetitions
    25x15
    25x15
    30x15
    35x14

    Rope Hammer Curls 4 X 15-20 repetitions
    50x20
    60x20
    70x20
    80x20

    Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
    105x25
    105x25
    105x25
    125x25

    Calf Press on Leg Press 2 sets
    230x25
    230x25

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    11/14/2020 — Saturday
    12-Week GlycanAge Pilot Study Program
    Week 6: Active Rest

    Morning Cardio
    Treadmill: 30 minutes incline power-walk

    Evening Cardio
    Treadmill: 30 minutes incline power-walk

    ---

    11/15/2020 — Sunday
    12-Week GlycanAge Pilot Study Program
    Week 6: 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, all.
    Another week in the books.
    Half way through this program.
    I have a strong sense of urgency to lose more weight.
    But, I definitely see a difference in the mirror.
    Not sleeping well the last two weeks - still adjusting to life with a newborn.
    Diet is going well. Wondering if the carbs could come down a little bit.
    Feeling strong in the gym.
    Happy Training, all!
    Bowser
    Free Agent

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

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  2. #1742
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,712
    Rep Power: 17675
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    11/16/2020 — Monday
    12-Week GlycanAge Pilot Study Program
    Week 7: Legs & Abs

    Leg Press 4 X 12-15 repetitions
    230x15
    270x15
    360x14
    380x13

    Single-Leg Leg Extensions 4 X 12-15 repetitions per leg
    50x15
    70x15
    70x15
    90x13

    Straight-Leg Deadlifts 4 X 12-15 repetitions
    135x13
    135x14
    135x15
    135x15

    Seated Leg Curls 4 X 15-20 repetitions
    70x20
    90x20
    110x20
    130x20

    Lying Dumbbell Leg Curls 4 X 15-20 repetitions
    20x17
    20x17
    20x17
    20x17

    Cross-Body Crunches 3 X 10-15 repetitions
    18
    18
    18

    Plank 3 X 20-30 seconds
    30sec
    30sec
    30sec

    Post-Lift Cardio
    Elliptical - 15 minutes HIIT Intervals

    ---

    11/17/2020 — Tuesday
    12-Week GlycanAge Pilot Study Program
    Week 7: 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
    75x15
    85x12

    Flat Dumbbell Flys 4 X 12-15 repetitions
    40x15
    45x15
    45x15
    45x15

    Cable Crossovers 4 X 15-20 repetitions
    50x20
    50x20
    60x20
    70x20

    Pec Deck Flys 4 X 12-15 repetitions
    110x15
    130x15
    130x15
    150x14

    Standing Single-Leg Calf Raises 5 X 12-15 repetitions per leg
    25x15
    25x15
    25x15
    25x15
    25x15

    Morning Cardio
    Treadmill: 30 minutes incline power-walk

    Evening Cardio
    Treadmill: 30 minutes incline power-walk

    ---

    11/18/2020 — Wednesday
    12-Week GlycanAge Pilot Study Program
    Week 7: Back

    Lat Pulldowns 4 X 12-15 repetitions
    140x15
    150x15
    160x15
    170x15

    Barbell Bent-Over Rows (overhand) 4 X 10-12 repetitions
    115x12
    135x12
    155x13
    185x12

    Underhand Pulldowns 4 X 10-12 repetitions
    140x13
    150x13
    160x12
    170x12

    Seated Cable Rows 4 X 12-15 repetitions
    110x15
    120x15
    130x15
    130x15

    Dorian Deadlifts 4 X 10-12 repetitions [pause at mid-shin height]
    135x12
    185x12
    205x12
    225x12

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    11/19/2020 — Thursday
    12-Week GlycanAge Pilot Study Program
    Week 7: 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
    110x18

    Dumbbell Side Lateral Raises 4 X 15-20 repetitions
    20x20
    20x20
    20x20
    20x20

    Cable Face Pulls 4 X 15-20 repetitions
    80x20
    100x20
    120x20
    130x20

    Dumbbell Shrugs 4 X 15-20 repetitions
    65x20
    75x20
    90x20
    100x20

    Lying Ab Leg Raises 3 X 12-15 repetitions
    17
    18
    20

    Ab Russian Twists w/ Medicine Ball 3 X 12-15 repetitions
    10x17
    10x17
    10x20

    Morning Cardio
    Treadmill: 30 minutes incline power-walk

    Evening Cardio
    Treadmill: 30 minutes incline power-walk

    ---

    11/20/2020 — Friday
    12-Week GlycanAge Pilot Study Program
    Week 7: Triceps, Biceps, & Calves

    Rope Triceps Pushdown 4 X 15-20 repetitions
    60x20
    80x20
    90x20
    100x20

    Close-Grip Bench Press 4 X 10-12 repetitions
    135x14
    145x12
    155x12
    165x11

    Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
    80x15
    100x15
    100x15
    100x15

    Barbell Drag Curls 4 X 12-15 repetitions
    45x15
    45x15
    55x15
    60x15

    Seated Dumbbell Curls 4 X 12-15 repetitions
    25x15
    25x15
    30x15
    35x15

    Rope Hammer Curls 4 X 15-20 repetitions
    50x20
    60x20
    70x20
    80x20

    Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
    105x25
    105x25
    125x25
    125x25

    Calf Press on Leg Press 2 X 25
    230x25
    230x25

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    11/21/2020 — Saturday
    12-Week GlycanAge Pilot Study Program
    Week 7: Active Rest

    Morning Cardio
    Outdoor Walk: 35 minutes walk outside

    Evening Cardio
    Treadmill: 30 minutes incline power-walk

    ---

    11/22/2020 — Sunday
    12-Week GlycanAge Pilot Study Program
    Week 7: 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.
    Weight loss has definitely slowed this week.
    Still struggling to fall asleep.
    Going to try CBD oil by Ned for the first time this week, to aid with sleep.
    Feeling pretty strong. Strength progression might be slowing.
    Can't believe seven weeks are finished already.
    Keep grinding. Hit the ground in great shape for 2021.
    Bowser
    Free Agent

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

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  3. #1743
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,712
    Rep Power: 17675
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    11/23/2020 — Monday
    12-Week GlycanAge Pilot Study Program
    Week 8: Legs & Abs

    Leg Press 4 X 12-15 repetitions
    230x15
    270x15
    360x14
    400x12

    Single-Leg Leg Extensions 4 X 12-15 repetitions per leg
    50x15
    70x15
    70x15
    90x13

    Straight-Leg Deadlifts 4 X 12-15 repetitions
    135x13
    135x13
    135x15
    135x15

    Seated Leg Curls 4 X 15-20 repetitions
    70x20
    90x20
    110x20
    130x20

    Lying Dumbbell Leg Curls 4 X 15-20 repetitions
    20x18
    20x18
    20x17
    20x17

    Cross-Body Crunches 3 X 10-15 repetitions
    18
    18
    20

    Plank 3 X 20-30 seconds
    30sec
    30sec
    40sec

    Post-Lift Cardio
    Elliptical - 15 minutes HIIT Intervals

    ---

    11/24/2020 — Tuesday
    12-Week GlycanAge Pilot Study Program
    Week 8: 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
    75x15
    85x13

    Flat Dumbbell Flys 4 X 12-15 repetitions
    40x15
    45x15
    45x15
    45x15

    Cable Crossovers 4 X 15-20 repetitions
    50x20
    60x20
    60x20
    70x20

    Pec Deck Flys 4 X 12-15 repetitions
    110x15
    130x15
    130x15
    150x15

    Standing Single-Leg Calf Raises 5 X 12-15 repetitions per leg
    25x15
    25x15
    25x15
    25x15
    25x15

    Morning Cardio
    Treadmill: 30 minutes incline power-walk

    Evening Cardio
    Treadmill: 30 minutes incline power-walk

    ---

    11/25/2020 — Wednesday
    12-Week GlycanAge Pilot Study Program
    Week 8: 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
    185x12

    Underhand Pulldowns 4 X 10-12 repetitions
    140x12
    150x12
    160x12
    180x11

    Seated Cable Rows 4 X 12-15 repetitions
    110x15
    120x15
    130x15
    140x14

    Dorian Deadlifts 4 X 10-12 repetitions [pause at mid-shin height]
    135x12
    185x12
    205x12
    225x12

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    11/26/2020 — Thursday
    12-Week GlycanAge Pilot Study Program
    Week 8: 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
    110x18

    Dumbbell Side Lateral Raises 4 X 15-20 repetitions
    20x20
    20x20
    20x20
    20x20

    Cable Face Pulls 4 X 15-20 repetitions
    80x20
    100x20
    120x20
    130x20

    Dumbbell Shrugs 4 X 15-20 repetitions
    65x20
    75x20
    95x20
    100x20

    Lying Ab Leg Raises 3 X 12-15 repetitions
    17
    18
    20

    Ab Russian Twists w/ Medicine Ball 3 X 12-15 repetitions
    10x17
    10x18
    10x20

    ---

    11/27/2020 — Friday
    12-Week GlycanAge Pilot Study Program
    Week 8: Triceps, Biceps, & Calves

    Rope Triceps Pushdown 4 X 15-20 repetitions
    60x20
    80x20
    90x20
    100x20

    Close-Grip Bench Press 4 X 10-12 repetitions
    135x14
    145x12
    155x12
    165x11

    Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
    80x15
    100x15
    100x15
    100x15

    Barbell Drag Curls 4 X 12-15 repetitions
    45x15
    45x15
    55x15
    60x15

    Seated Dumbbell Curls 4 X 12-15 repetitions
    25x15
    25x15
    30x15
    35x15

    Rope Hammer Curls 4 X 15-20 repetitions
    50x20
    60x20
    70x20
    80x20

    Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
    105x25
    105x25
    125x25
    125x25

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    11/28/2020 — Saturday
    12-Week GlycanAge Pilot Study Program
    Week 8: Active Rest

    Morning Cardio
    Outdoor Walk: 30 minutes walk outside

    Evening Cardio
    Treadmill: 30 minutes incline power-walk

    ---

    11/29/2020 — Sunday
    12-Week GlycanAge Pilot Study Program
    Week 8: 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, all! Hope everyone had a fantastic Thanksgiving!
    Another week in the books.
    Managed to get my lifts in, working around Thanksgiving traveling.
    Strength increases are slowing a little on this program.
    Feeling a bit plateaued. Will keep grinding. Focusing on form and Mind-Muscle Connection.
    Happy Training, all!
    Bowser
    Free Agent

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

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  4. #1744
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,712
    Rep Power: 17675
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    11/30/2020 — Monday
    12-Week GlycanAge Pilot Study Program
    Week 9: Legs & Abs

    Leg Press 4 X 12-15 repetitions
    230x15
    270x15
    360x15
    410x13

    Single-Leg Leg Extensions 4 X 12-15 repetitions per leg
    50x15
    70x15
    70x15
    90x14

    Straight-Leg Deadlifts 4 X 12-15 repetitions
    135x13
    135x14
    135x15
    135x15

    Seated Leg Curls 4 X 15-20 repetitions
    70x20
    90x20
    110x20
    130x20

    Lying Dumbbell Leg Curls 4 X 15-20 repetitions
    20x20
    20x20
    20x18
    20x17

    Cross-Body Crunches 3 X 10-15 repetitions
    18
    18
    20

    Plank 3 X 20-30 seconds
    30sec
    30sec
    40sec

    Post-Lift Cardio
    Elliptical - 15 minutes HIIT Intervals

    ---

    12/01/2020 — Tuesday
    12-Week GlycanAge Pilot Study Program
    Week 9: 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
    75x15
    85x13

    Flat Dumbbell Flys 4 X 12-15 repetitions
    40x15
    45x15
    45x15
    45x15

    Cable Crossovers 4 X 15-20 repetitions
    50x20
    60x20
    60x20
    70x20

    Pec Deck Flys 4 X 12-15 repetitions
    110x15
    130x15
    130x15
    150x15

    Standing Single-Leg Calf Raises 5 X 12-15 repetitions per leg
    25x15
    25x15
    25x15
    25x15
    25x15

    Morning Cardio
    Treadmill: 30 minutes incline power-walk

    Evening Cardio
    Treadmill: 30 minutes incline power-walk

    ---

    12/02/2020 — Wednesday
    12-Week GlycanAge Pilot Study Program
    Week 9: Back

    Lat Pulldowns 4 X 12-15 repetitions
    140x15
    150x15
    160x15
    180x14

    Barbell Bent-Over Rows (overhand) 4 X 10-12 repetitions
    115x12
    135x12
    155x12
    185x12

    Underhand Pulldowns 4 X 10-12 repetitions
    140x14
    150x12
    170x12
    180x11

    Seated Cable Rows 4 X 12-15 repetitions
    110x15
    120x15
    130x15
    140x14

    Dorian Deadlifts 4 X 10-12 repetitions [pause at mid-shin height]
    135x12
    185x12
    205x12
    225x12

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    12/03/2020 — Thursday
    12-Week GlycanAge Pilot Study Program
    Week 9: 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
    110x18

    Dumbbell Side Lateral Raises 4 X 15-20 repetitions
    20x20
    20x20
    20x20
    20x20

    Cable Face Pulls 4 X 15-20 repetitions
    80x20
    100x20
    120x20
    140x19

    Dumbbell Shrugs 4 X 15-20 repetitions
    65x20
    75x20
    95x20
    100x20

    Lying Ab Leg Raises 3 X 12-15 repetitions
    18
    20
    20

    Ab Russian Twists w/ Medicine Ball 3 X 12-15 repetitions
    10x18
    10x19
    10x20

    Morning Cardio
    Treadmill: 30 minutes incline power-walk

    Evening Cardio
    Treadmill: 30 minutes incline power-walk

    ---

    12/04/2020 — Friday
    12-Week GlycanAge Pilot Study Program
    Week 9: Triceps, Biceps, & Calves

    Rope Triceps Pushdown 4 X 15-20 repetitions
    60x20
    80x20
    90x20
    100x20

    Close-Grip Bench Press 4 X 10-12 repetitions
    135x14
    145x12
    155x12
    165x11

    Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
    80x15
    100x15
    100x15
    100x15

    Barbell Drag Curls 4 X 12-15 repetitions
    45x15
    50x15
    55x15
    60x15

    Seated Dumbbell Curls 4 X 12-15 repetitions
    25x15
    25x15
    30x15
    35x15

    Rope Hammer Curls 4 X 15-20 repetitions
    50x20
    60x20
    70x20
    80x20

    Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
    105x25
    105x27
    125x25
    125x25

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    12/05/2020 — Saturday
    12-Week GlycanAge Pilot Study Program
    Week 9: Active Rest

    Morning Cardio
    Outdoor Walk: 35 minutes walk/jog outside

    Evening Cardio
    Treadmill: 30 minutes incline power-walk

    ---

    12/06/2020 — Sunday
    12-Week GlycanAge Pilot Study Program
    Week 9: 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, all! We made it to December!
    My weight loss has slowed on this program. Feeling like I'm hitting a plateau.
    Three weeks left.
    Was able to average eight hours of sleep this week, which is a big win for me.
    Training is going well.
    Happy training, all!
    Bowser
    Free Agent

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

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  5. #1745
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,712
    Rep Power: 17675
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    12/07/2020 — Monday
    12-Week GlycanAge Pilot Study Program
    Week 10: Legs & Abs

    Leg Press 4 X 12-15 repetitions
    230x15
    270x15
    360x15
    410x13

    Single-Leg Leg Extensions 4 X 12-15 repetitions per leg
    50x17
    70x15
    90x15
    90x15

    Straight-Leg Deadlifts 4 X 12-15 repetitions
    135x13
    135x15
    135x15
    135x15

    Seated Leg Curls 4 X 15-20 repetitions
    70x20
    90x20
    110x20
    130x20

    Lying Dumbbell Leg Curls 4 X 15-20 repetitions
    20x20
    20x20
    20x20
    20x19

    Cross-Body Crunches 3 X 10-15 repetitions
    18
    20
    20

    Plank 3 X 20-30 seconds
    30sec
    30sec
    40sec

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    12/08/2020 — Tuesday
    12-Week GlycanAge Pilot Study Program
    Week 10: 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
    75x15
    85x14

    Flat Dumbbell Flys 4 X 12-15 repetitions
    40x15
    45x15
    45x15
    45x15

    Cybex Cable Crossovers 4 X 15-20 repetitions
    20x20
    25x20
    30x20
    35x20

    Cable Crossovers: 2 sets
    60x20
    60x20

    Pec Deck Flys 4 X 12-15 repetitions
    110x15
    130x15
    150x15
    150x15

    Standing Single-Leg Calf Raises 5 X 12-15 repetitions per leg
    25x15
    25x15
    25x15
    25x15
    25x15

    Morning Cardio
    Treadmill: 30 minutes incline power-walk

    Evening Cardio
    Treadmill: 30 minutes incline power-walk

    ---

    12/09/2020 — Wednesday
    12-Week GlycanAge Pilot Study Program
    Week 10: Back

    Lat Pulldowns 4 X 12-15 repetitions
    140x15
    160x15
    150x15
    170x15

    Barbell Bent-Over Rows (overhand) 4 X 10-12 repetitions
    115x14
    135x12
    155x12
    185x12

    Underhand Pulldowns 4 X 10-12 repetitions
    140x12
    150x13
    170x12
    180x12

    Seated Cable Rows 4 X 12-15 repetitions
    110x15
    120x15
    130x15
    140x15

    Dorian Deadlifts 4 X 10-12 repetitions [pause at mid-shin height]
    135x12
    185x12
    205x12
    225x12

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    12/10/2020 — Thursday
    12-Week GlycanAge Pilot Study Program
    Week 10: 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
    110x20
    110x20

    Dumbbell Side Lateral Raises 4 X 15-20 repetitions
    20x20
    20x20
    20x20
    20x20

    Cable Face Pulls 4 X 15-20 repetitions
    80x20
    100x20
    120x20
    140x20

    Dumbbell Shrugs 4 X 15-20 repetitions
    65x20
    75x20
    95x20
    100x20

    Lying Ab Leg Raises 3 X 12-15 repetitions
    18
    20
    20

    Ab Russian Twists w/ Medicine Ball 3 X 12-15 repetitions
    10x18
    10x20
    10x20

    Morning Cardio
    Treadmill: 30 minutes incline power-walk

    Evening Cardio
    Treadmill: 30 minutes incline power-walk

    ---

    12/11/2020 — Friday
    12-Week GlycanAge Pilot Study Program
    Week 10: Triceps, Biceps, & Calves

    Rope Triceps Pushdown 4 X 15-20 repetitions
    60x22
    80x20
    90x20
    100x20

    Close-Grip Bench Press 4 X 10-12 repetitions
    135x14
    145x12
    155x12
    165x12

    Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
    80x15
    100x15
    100x15
    100x15

    Barbell Drag Curls 4 X 12-15 repetitions
    45x15
    50x15
    55x15
    60x15

    Seated Dumbbell Curls 4 X 12-15 repetitions
    25x15
    25x15
    30x15
    35x15

    Rope Hammer Curls 4 X 15-20 repetitions
    50x20
    60x20
    70x20
    80x20

    Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
    105x27
    105x27
    125x25
    125x25

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    12/12/2020 — Saturday
    12-Week GlycanAge Pilot Study Program
    Week 10: Active Rest

    Morning Cardio
    Outdoor Walk: 30 minutes walk outside

    Evening Cardio
    Treadmill: 40 minutes incline power-walk

    ---

    12/13/2020 — Sunday
    12-Week GlycanAge Pilot Study Program
    Week 10: Active Rest

    Morning Cardio
    Outdoor Walk: 30 minutes walk outside

    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.
    Christmas is going to be difficult this year.
    My final day is December 27th. Of this 12-week program.
    Weight loss has slowed down. I do miss a bit more variety in my diet.
    I shall be excited to shake things up in January.
    Happy Training, all.
    Bowser
    Free Agent

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

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  6. #1746
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,712
    Rep Power: 17675
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    12/14/2020 — Monday
    12-Week GlycanAge Pilot Study Program
    Week 11: Legs & Abs

    Leg Press 7 X 12-15 repetitions
    180x15
    230x15
    270x15
    360x15
    410x13
    360x13
    360x13

    Single-Leg Leg Extensions 5 X 12-15 repetitions per leg
    50x15
    70x15
    90x15
    90x15
    70x15

    Straight-Leg Deadlifts 4 X 12-15 repetitions
    135x14
    135x15
    135x15
    135x15

    Seated Leg Curl machine under repair

    Lying Dumbbell Leg Curls 4 X 15-20 repetitions
    20x20
    20x20
    20x20
    20x20

    Cross-Body Crunches 3 X 10-15 repetitions
    18
    20
    20

    Plank 3 X 20-30 seconds
    30sec
    30sec
    45sec

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    12/15/2020 — Tuesday
    12-Week GlycanAge Pilot Study Program
    Week 11: 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
    75x15
    85x14

    Flat Dumbbell Flys 4 X 12-15 repetitions
    40x15
    45x15
    45x15
    45x15

    Cable Crossovers: 4 X 15-20 repetitions
    50x20
    60x20
    70x20
    70x20

    Cybex Cable Crossovers: 3 sets
    25x20
    30x20
    35x20

    Pec Deck Flys 4 X 12-15 repetitions
    110x15
    130x15
    150x15
    150x15

    Standing Single-Leg Calf Raises 5 X 12-15 repetitions per leg
    25x15
    25x15
    25x15
    25x15
    25x15

    Morning Cardio
    Treadmill: 30 minutes incline power-walk

    Evening Cardio
    Treadmill: 30 minutes incline power-walk

    ---

    12/16/2020 — Wednesday
    12-Week GlycanAge Pilot Study Program
    Week 11: Back

    Lat Pulldowns 4 X 12-15 repetitions
    140x15
    150x15
    160x15
    170x15

    Barbell Bent-Over Rows (overhand) 4 X 10-12 repetitions
    135x12
    135x12
    155x12
    185x12

    Underhand Pulldowns 4 X 10-12 repetitions
    140x14
    160x12
    170x12
    180x12

    Seated Cable Rows 4 X 12-15 repetitions
    110x15
    120x15
    130x15
    140x15

    Dorian Deadlifts 4 X 10-12 repetitions [pause at mid-shin height]
    135x12
    185x12
    205x12
    225x12

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    12/17/2020 — Thursday
    12-Week GlycanAge Pilot Study Program
    Week 11: 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
    110x20
    110x20

    Dumbbell Side Lateral Raises 4 X 15-20 repetitions
    20x20
    20x20
    20x20
    20x20

    Cable Face Pulls 4 X 15-20 repetitions
    80x20
    100x20
    120x20
    140x20

    Dumbbell Shrugs 4 X 15-20 repetitions
    65x20
    75x20
    95x20
    100x20

    Lying Ab Leg Raises 3 X 12-15 repetitions
    18
    20
    20

    Ab Russian Twists w/ Medicine Ball 3 X 12-15 repetitions
    14x18
    14x20
    25x18

    Morning Cardio
    Treadmill: 30 minutes incline power-walk

    Evening Cardio
    Treadmill: 30 minutes incline power-walk

    ---

    12/18/2020 — Friday
    12-Week GlycanAge Pilot Study Program
    Week 11: Triceps, Biceps, & Calves

    Rope Triceps Pushdown 4 X 15-20 repetitions
    70x20
    80x20
    90x20
    100x20

    Close-Grip Bench Press 4 X 10-12 repetitions
    135x14
    145x12
    155x12
    165x12

    Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
    80x15
    100x15
    100x15
    100x15

    Barbell Drag Curls 4 X 12-15 repetitions
    45x15
    50x15
    55x15
    60x15

    Seated Dumbbell Curls 4 X 12-15 repetitions
    25x15
    25x15
    30x15
    35x15

    Rope Hammer Curls 4 X 15-20 repetitions
    50x20
    60x20
    70x20
    80x20

    Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
    105x25
    105x25
    125x25
    125x27

    ---

    12/19/2020 — Saturday
    12-Week GlycanAge Pilot Study Program
    Week 11: Active Rest

    Morning Cardio
    Treadmill: 30 minutes incline power-walk

    Evening Cardio
    Treadmill: 30 minutes incline power-walk

    ---

    12/20/2020 — Sunday
    12-Week GlycanAge Pilot Study Program
    Week 11: 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, all.
    This year has gone by so quickly...
    I hope everyone is gearing up for Christmas - to have a fun-filled time with family.
    Week 11 of 12 is in the books for this program.
    Will be a "HEALTHY" Christmas for me. :P
    Bowser
    Free Agent

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

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  7. #1747
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,712
    Rep Power: 17675
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    12/21/2020 — Monday
    12-Week GlycanAge Pilot Study Program
    Week 12: Legs & Abs

    Leg Press 4 X 12-15 repetitions
    230x15
    270x15
    360x15
    450x13

    Single-Leg Leg Extensions 4 X 12-15 repetitions per leg
    50x15
    70x15
    90x15
    90x15

    Straight-Leg Deadlifts 4 X 12-15 repetitions
    135x14
    135x15
    135x15
    135x15

    Seated Leg Curls 4 X 15-20 repetitions
    70x20
    90x20
    110x20
    130x20

    Lying Dumbbell Leg Curls 4 X 15-20 repetitions
    20x20
    20x20
    20x20
    20x20

    Cross-Body Crunches 3 X 10-15 repetitions
    18
    20
    20

    Plank 3 X 20-30 seconds
    30sec
    30sec
    45sec

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    12/22/2020 — Tuesday
    12-Week GlycanAge Pilot Study Program
    Week 12: 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
    75x15
    85x14

    Flat Dumbbell Flys 4 X 12-15 repetitions
    40x15
    45x15
    45x15
    45x15

    Cable Crossovers: 4 X 15-20 repetitions
    50x20
    60x20
    70x20
    80x20

    Cybex Cable Crossovers: 3 sets
    25x20
    30x20
    35x20

    Pec Deck Flys 5 X 12-15 repetitions
    90x20
    110x15
    130x15
    150x15
    150x15

    Standing Single-Leg Calf Raises 5 X 12-15 repetitions per leg
    25x15
    25x15
    35x15
    35x15
    35x15

    Morning Cardio
    Treadmill: 35 minutes incline power-walk

    Evening Cardio
    Treadmill: 30 minutes incline power-walk

    ---

    12/23/2020 — Wednesday Noon
    12-Week GlycanAge Pilot Study Program
    Week 12: Back

    Lat Pulldowns 4 X 12-15 repetitions
    140x15
    150x15
    160x15
    180x15

    Barbell Bent-Over Rows (overhand) 4 X 10-12 repetitions
    115x14
    135x12
    155x12
    185x12

    Underhand Pulldowns 4 X 10-12 repetitions
    150x12
    160x12
    170x12
    200x10

    Seated Cable Rows 4 X 12-15 repetitions
    110x15
    120x15
    130x15
    150x15

    Dorian Deadlifts 4 X 10-12 repetitions [pause at mid shin height]
    135x12
    185x12
    205x12
    225x12

    ---

    12/23/2020 — Wednesday Night
    12-Week GlycanAge Pilot Study Program
    Week 12: 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
    110x20
    110x20

    Dumbbell Side Lateral Raises 4 X 15-20 repetitions
    20x20
    20x20
    20x20
    25x20

    Cable Face Pulls 4 X 15-20 repetitions
    80x20
    100x20
    120x20
    140x20

    Dumbbell Shrugs 5 X 15-20 repetitions
    65x20
    75x20
    95x20
    100x20
    100x25

    Lying Ab Leg Raises 3 X 12-15 repetitions
    20
    20
    20

    Ab Russian Twists w/ Medicine Ball 3 X 12-15 repetitions
    17.5x20
    17.5x20
    17.5x20

    ---

    12/26/2020 — Saturday
    12-Week GlycanAge Pilot Study Program
    Week 12: Triceps, Biceps, & Calves

    Rope Triceps Pushdown 4 X 15-20 repetitions
    70x20
    80x20
    90x20
    100x20

    Close-Grip Bench Press 4 X 10-12 repetitions
    135x14
    145x12
    155x12
    175x12

    Overhead Horizontal Cable Tricep Extensions 4 X 12-15 repetitions
    80x15
    100x15
    100x15
    110x15

    Barbell Drag Curls 4 X 12-15 repetitions
    45x15
    50x15
    55x15
    65x15

    Seated Dumbbell Curls 4 X 12-15 repetitions
    25x15
    30x15
    30x15
    35x15

    Rope Hammer Curls 4 X 15-20 repetitions
    50x20
    60x20
    80x20
    90x20

    Standing Smith Machine Calf Raises with toes inwards 4 X 20-25 repetitions
    105x25
    125x25
    135x25
    155x25

    Post-Lift Cardio
    Elliptical: 20 minutes HIIT Intervals

    ---

    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
    Wow. Twelve weeks have gone by.
    Coming to an end of this program.
    I'll be curious to see what my results are for the GlycanAge test.
    There are a few things I have missed... I've missed cheese, milk, and peanut butter.
    I think it was definitely the healthiest Christmas of life!
    Awaiting the GlycanAge testing kit to arrive at my house.
    Happy Training, everybody.
    Bowser
    Free Agent

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

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  8. #1748
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,712
    Rep Power: 17675
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    bbowsh54 is offline
    12/28/2020 — Monday
    5/3/1 Strength Training
    Deadlift - Back & Abs

    DEADLIFT:
    Warm-Up
    185x5
    225x5
    Working Sets
    320x5
    370x5
    420x1
    420x1

    Wide-Grip Lat Pulldown:
    130x15
    140x15
    180x13
    200x10

    Seated Cable Row:
    100x18
    120x15
    150x15

    Machine Lat Pulldown:
    130x15
    150x15
    170x14
    210x12

    Cross-Body Crunches:
    18
    18
    18
    20
    25

    Machine Back Extension:
    150x20
    170x20
    210x17

    Abdominal Push Machine:
    150x12
    170x12
    170x12

    ---

    12/29/2020 — Tuesday
    5/3/1 Strength Training
    Bench Press - Chest & Calves

    BENCH PRESS:
    Warm-Up
    135x10
    135x10
    Working Sets
    205x5
    235x5
    270x2
    270x2
    185x12

    Pec Deck Flye:
    110x15
    130x14
    130x14

    Incline Cable Flye:
    20x20
    25x19
    30x17
    35x11

    Assisted Dips:
    13
    12

    Smith Machine Standing Calf Raise:
    105x25
    105x25
    125x25
    155x23
    155x22
    155x22

    ---

    12/30/2020 — Wednesday
    5/3/1 Strength Training
    Squat - Leg Day

    SQUAT:
    Warm-Up
    95x5
    95x5
    Working Sets
    135x5
    160x5
    180x5
    200x5

    Box Jumps:
    27”x5
    27”x5
    27”x7
    27”x10
    30”x5
    33”x3
    33”x3

    Single-Leg Leg Extensions:
    70x15
    90x15

    Seated Dumbbell Calf Raise:
    70x25
    70x30

    Dumbbell Walking Lunges:
    22.5x14
    22.5x14
    22.5x14

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    12/31/2020 — Thursday
    5/3/1 Strength Training
    Shoulder Press - Shoulders & Abs

    STANDING BARBELL SHOULDER PRESS:
    Warm-Up
    65x8
    65x8
    Working Sets
    100x5
    120x5
    135x4

    Dumbbell Side Lateral Raises 4 X 15-20
    17.5x20
    20x20
    20x20
    25x20

    Cable Face Pulls 4 X 15-20
    80x20
    100x20
    120x20
    140x20

    Dumbbell Shrugs 4 X 15-20
    65x20
    75x20
    95x20
    100x25

    Lying Ab Leg Raises 3 X 12-15
    20
    20
    20

    Ab Russian Twists w/ Medicine Ball 3 X 12-15
    14x20
    14x20
    14x20

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    01/01/2021 — Friday
    Freestyle Routine
    Triceps, Biceps, & Calves

    Rope Triceps Pushdown 4 X 15-20
    70x20
    80x20
    90x20
    100x20

    Close-Grip Bench Press 4 X 10-12
    135x14
    145x12
    155x12
    175x12

    Overhead Horizontal Cable Tricep Extensions 4 X 12-15
    80x15
    100x15
    100x15
    110x15

    Barbell Drag Curls 4 X 12-15
    45x15
    50x15
    55x15
    65x15

    Seated Dumbbell Curls 4 X 12-15
    25x15
    30x15
    30x15
    35x15

    Rope Hammer Curls 4 X 15-20
    60x20
    60x20
    80x20
    100x20

    Seated Dumbbell Calf Raise:
    80x25
    80x27
    80x30
    80x35

    Machine Preacher Curl:
    70x14
    90x10 / 50x7
    90x8 / 50x7

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    01/04/2021 — Monday
    5/3/1 Strength Training
    Deadlift - Back & Abs

    DEADLIFT:
    Warm-Up
    225x3
    225x5
    Working Sets
    305x5
    355x5
    400x5

    Wide-Grip Lat Pulldown:
    130x15
    140x15
    150x15
    160x13
    200x9
    210x7
    220x5

    Seated Cable Row:
    120x15
    140x15
    160x14

    Machine Lat Pulldown:
    150x15
    190x11
    210x12

    Machine Back Extension:
    170x15
    210x13
    220x12

    Rack Pulls:
    405x5
    455x5
    505x5

    Abdominal Push Machine:
    110x12
    110x12

    Cross-Body Crunches:
    18
    18
    18
    25
    25

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    01/05/2021 — Tuesday
    5/3/1 Strength Training
    Bench Press - Chest & Calves

    BENCH PRESS:
    Warm-Up
    135x10
    135x10
    Working Sets
    200x5
    230x5
    260x5

    Incline Cable Flye:
    20x20
    25x20
    30x19
    35x17
    40x9

    Chest Pin Press:
    225x5
    235x5
    225x4

    Assisted Dips:
    13
    12

    Smith Machine Standing Calf Raise:
    105x25
    105x25
    125x25
    145x25
    145x25

    ---

    01/06/2021 — Wednesday
    5/3/1 Strength Training
    Squat - Leg Day

    SQUAT:
    Warm-Up
    95x5
    95x5
    Working Sets
    155x5
    180x5
    205x6

    Box Jumps:
    27”x5
    27”x5
    27”x5
    27”x5
    30”x5
    33”x8
    33”x8

    Single-Leg Leg Extensions:
    70x15
    90x15
    90x15

    Seated Leg Curl:
    90x20
    110x20
    130x20

    Seated Dumbbell Calf Raise:
    100x25
    100x30
    100x30

    ---

    01/07/2021 — Thursday
    5/3/1 Strength Training
    Shoulder Press - Shoulders & Abs

    STANDING BARBELL SHOULDER PRESS:
    Warm-Up
    65x8
    65x8
    Working Sets
    100x5
    120x5
    135x5

    Dumbbell Side Lateral Raises 4 X 15-20
    20x20
    20x20
    20x20
    25x20

    Cable Face Pulls 4 X 15-20
    80x20
    100x20
    120x20
    140x20

    Dumbbell Shrugs 4 X 15-20
    65x20
    75x20
    95x20
    100x20

    Lying Ab Leg Raises 3 X 12-15
    20
    20
    20

    Ab Russian Twists w/ Medicine Ball 3 X 12-15
    14x20
    14x20
    14x20

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    01/08/2021— Friday
    Freestyle Routine
    Triceps, Biceps, & Calves

    Rope Cybex Tricep Pushdown:
    25x25
    30x20
    35x20
    40x18
    45x15
    50x9

    Overhead Horizontal Rope Tricep Extension:
    25x15
    30x13
    35x15
    40x8
    45x7
    50x5

    Close-Grip Bench Pin Press:
    95x20
    135x15
    155x12
    155x12

    Wide Cable Preacher Curl:
    30x15
    35x15
    40x15
    45x12
    50x8
    55x6

    Close Cable Preacher Curl:
    35x12
    40x12
    45x9
    50x7
    55x6

    Rope Hammer Curls 4 X 15-20
    30x13
    35x13

    Machine Preacher Curl:
    110x7 / 70x7
    110x7 / 70x6
    110x7 / 70x6

    Assisted Dips:
    10
    10

    Standing One-Leg Calf Raise:
    35x15
    35x15
    35x15
    35x15
    35x15

    Calf Press on Leg Press:
    210x25
    230x25
    250x25

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    Supplements
    --Upon Waking--
    Green ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, 1 scoop Greens, half scoop Hydra-Charge
    --Mid-Morning--
    Multivitamin - 1 tablet of Bodybuildingcom Multivitamin
    --Pre-Workout--
    Pre-Kaged - 1 scoop of Pre-Kaged Sport
    --Post-Workout--
    Protein - 1 scoop of Micropure Whey Protein Isolate by Kaged Muscle
    --Daily--
    Hydration - 1 gallon of water with 3 scoops of KM Hydra-Charge & 3 scoops of KM Glutamine

    ---

    Workout Notes
    Back on the grind!
    Following 5/3/1 Strength Training programming...
    Curious to see how high I can get my Deadlift and Bench Press this spring.
    I'm squatting again for the first time with high school, so I'm starting VERY light and working on my form.
    Happy Training, all!
    Bowser
    Free Agent

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

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  9. #1749
    Registered User Wlindqu1's Avatar
    Join Date: Oct 2016
    Age: 36
    Posts: 301
    Rep Power: 4926
    Wlindqu1 is a glorious beacon of knowledge. (+2500) Wlindqu1 is a glorious beacon of knowledge. (+2500) Wlindqu1 is a glorious beacon of knowledge. (+2500) Wlindqu1 is a glorious beacon of knowledge. (+2500) Wlindqu1 is a glorious beacon of knowledge. (+2500) Wlindqu1 is a glorious beacon of knowledge. (+2500) Wlindqu1 is a glorious beacon of knowledge. (+2500) Wlindqu1 is a glorious beacon of knowledge. (+2500) Wlindqu1 is a glorious beacon of knowledge. (+2500) Wlindqu1 is a glorious beacon of knowledge. (+2500) Wlindqu1 is a glorious beacon of knowledge. (+2500)
    Wlindqu1 is offline
    Sup Bow? Still getting after it?
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  10. #1750
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,712
    Rep Power: 17675
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    01/11/2021 — Monday
    5/3/1 Strength Training
    Deadlift | Back & Abs Day

    DEADLIFT:
    Warm-Up
    225x3
    225x5
    Working Sets
    330x3
    380x3
    425x3

    Wide-Grip Lat Pulldown:
    130x15
    145x15
    145x15
    145x15
    160x15
    205x10

    Machine Lat Pulldown:
    170x14
    210x13

    Rack Pull:
    405x4
    455x1

    Machine Back Extension:
    190x15
    230x12

    Abdominal Push Machine:
    110x15
    130x15

    Cross-Body Crunches:
    18
    18
    18
    20

    ---

    01/12/2021 — Tuesday
    5/3/1 Strength Training
    Bench Press | Chest & Calves Day

    BENCH PRESS
    Warm-Up
    135x10
    135x11
    Working Sets
    215x3
    245x3
    275x4
    185x14

    Incline Cable Flye:
    25x18
    30x18
    35x15
    40x11
    45x7

    Chest Pin Press:
    225x3
    225x5

    Assisted Dips:
    13
    13
    12

    Smith Machine Standing Calf Raise:
    105x25
    105x25
    105x30
    125x25
    145x25

    Post-Lift Cardio
    Elliptical: 12 minutes HIIT Intervals

    ---

    01/13/2021 — Wednesday
    5/3/1 Strength Training
    Shoulder Press | Shoulders & Abs Day

    STANDING BARBELL SHOULDER PRESS:
    Warm-Up
    65x8
    65x10
    Working Sets
    110x3
    125x3
    140x3

    Dumbbell Side Lateral Raises:
    20x20
    20x20
    20x20
    20x20
    25x20

    Cable Side Lateral Raise:
    10x15
    15x10
    20x10
    20x12
    20x12

    Pec Deck Rear Delt Reverse Flye:
    90x13
    110x13
    110x11
    110x11

    Machine Side Lateral Raise:
    50x12
    70x10

    Dumbbell Shrugs:
    65x20
    75x20
    100x20
    100x25

    Behind-The-Back Smith Machine Shrug:
    155x15
    195x15
    195x13

    Lying Ab Leg Raises:
    20
    20
    20

    Russian Ab Twists w/ Medicine Ball:
    14x20
    14x20
    14x20

    ---

    01/14/2021 — Thursday
    5/3/1 Strength Training
    Squat | Leg Day

    SQUAT:
    Warm-Up
    95x5
    95x5
    Working Sets
    165x3
    190x3
    215x3

    Box Jumps:
    27”x5
    27”x5
    27”x5
    27”x5
    30”x5
    33”x8
    33”x10
    36”x5

    Single-Leg Leg Extensions:
    70x15
    90x15
    90x15

    Trap Bar Deadlift (focus on leg drive):
    225x7
    275x8
    315x5

    Seated Leg Curl:
    110x15
    130x15

    Seated Dumbbell Calf Raise:
    100x20
    100x23
    100x23

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    01/15/2021— Friday
    Freestyle Routine
    Triceps, Biceps, & Calves Day

    Rope Cybex Tricep Pushdown:
    30x20
    35x17
    40x14
    45x12
    50x12
    55x10
    60x10

    Overhead Horizontal Rope Tricep Extension:
    30x14
    35x10
    40x8
    45x7
    50x5
    55x4
    60x3

    Wide Cable Preacher Curl:
    35x14
    35x14
    40x12
    45x10
    50x7

    Close Cable Preacher Curl:
    35x12
    35x14
    40x11
    45x10
    50x7
    60x5

    Seated Overhead Cable Tricep Extension:
    35x14
    35x14
    40x12
    45x12
    50x10

    Incline Inner Bicep Curl:
    20x12
    25x10
    25x8

    Machine Tricep Extension:
    70x17
    90x10

    Standing One-Leg Calf Raise:
    35x15
    35x15
    35x15
    35x15
    35x15

    Calf Press on Leg Press:
    210x25
    250x25
    270x25

    ---

    01/18/2021 — Monday
    5/3/1 Strength Training
    Deadlift | Back & Abs Day

    DEADLIFT:
    Warm-Up
    225x3
    225x5
    Working Sets
    355x5
    400x3
    450x2

    Wide-Grip Lat Pulldown:
    130x15
    130x15
    145x14
    145x14
    160x15
    205x10
    235x6

    Seated Cable Row:
    115x13
    130x13
    155x11

    Machine Lat Pulldown:
    165x15
    210x10
    230x8

    High Rack Pull:
    405x5
    495x3
    545x1

    Machine Back Extension:
    210x13
    230x12
    230x12

    Machine Seated Row:
    150x12
    170x12
    210x10

    Cross-Body Crunches:
    18
    18
    18
    21
    21

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    01/19/2021 — Tuesday
    5/3/1 Strength Training
    Bench Press | Chest & Calves Day

    BENCH PRESS:
    Warm-Up
    135x10
    135x12
    Working Sets
    230x5
    260x3
    290x2
    300x1

    Incline Cable Flye:
    25x20
    30x20
    35x12
    40x9
    45x6
    50x4

    Sling Shot Bench Press:
    315x2
    315x1

    Pec Deck Flye:
    110x18
    130x12
    150x10
    150x9

    Assisted Dips:
    12
    12
    12
    12

    Smith Machine Standing Calf Raise:
    105x25
    105x25
    125x25
    145x25
    165x23
    165x23

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    01/20/2021 — Wednesday
    5/3/1 Strength Training
    Squat | Leg Day

    SQUAT:
    Warm-Up
    95x5
    95x5
    Working Sets
    180x5
    205x3
    225x5
    265x1

    Box Jumps:
    27”x5
    27”x5
    27”x5
    27”x5
    30”x5
    36”x5
    36”x3
    36”x5

    Single-Leg Leg Extension:
    70x16
    90x15
    90x15

    Machine Leg Press:
    310x7
    310x7

    Seated Dumbbell Calf Raise:
    100x23
    100x30

    ---

    01/21/2021 — Thursday
    5/3/1 Strength Training
    Shoulder Press | Shoulders & Abs Day

    STANDING BARBELL SHOULDER PRESS:
    Warm-Up
    65x10
    65x10
    Working Sets
    120x5
    135x3
    150x1
    135x3

    Dumbbell Side Lateral Raises:
    20x20
    20x20
    20x20
    20x20

    Cable Side Lateral Raise:
    10x15
    20x12
    20x12

    Pec Deck Rear Delt Reverse Flye:
    95x13
    110x12
    110x12
    130x6

    Machine Side Lateral Raise:
    50x12
    50x12
    50x12

    Machine Shoulder Press:
    110x12
    110x12
    110x12

    Dumbbell Shrugs:
    65x20
    75x20
    100x23
    100x23

    Lying Ab Leg Raises:
    20
    20
    20

    Russian Ab Twists w/ Medicine Ball:
    14x20
    14x20
    14x20

    ---

    01/22/2021— Friday
    Freestyle Routine
    Triceps, Biceps, & Calves Day

    Close-Grip Cable Preacher Curl:
    30x20
    35x15
    40x15
    45x11
    50x11
    55x7

    Rope Cybex Tricep Pushdown:
    30x20
    35x17
    40x17
    45x15
    50x14
    55x11

    Overhead Horizontal Rope Tricep Extension:
    30x15
    35x14
    40x11
    45x7
    50x6
    55x4

    Wide-Grip Cable Preacher Curl:
    30x15
    35x13
    40x11
    45x8
    50x6
    55x4

    Seated Overhead Cable Tricep Extension:
    30x15
    35x13
    40x11
    45x8
    50x7
    55x7

    Standing One-Leg Calf Raise:
    35x15
    35x15
    35x17
    35x17
    35x15
    35x15

    Incline Inner Bicep Curl:
    20x13
    25x9
    25x7
    25x6

    Underhand Tricep Cable Pushdown:
    60x25
    80x18
    100x13
    120x10
    120x7

    Resistance Band Speed Curls:
    17
    13
    12
    9
    9

    Resistance Band Tricep Pushdown:
    27
    23
    20
    18
    18

    Calf Press on Leg Press:
    230x27
    250x27
    270x25
    310x12

    Post-Lift Cardio
    Elliptical: 10 minutes HIIT Intervals

    ---

    01/25/2021 — Monday
    5/3/1 Strength Training
    Deadlift | Back & Abs Day

    DEADLIFT DELOAD:
    Warm-Up
    185x5
    185x5
    Working Sets
    190x5
    235x5
    285x5

    Wide-Grip Lat Pulldown:
    130x15
    130x15
    145x15
    160x15
    175x12
    205x8

    Underhand Lat Pulldown:
    175x12
    175x12

    Seated Cable Row:
    115x15
    130x13
    130x13
    145x12
    160x10

    Machine Back Extension:
    210x15
    210x20

    Machine Lat Pulldown:
    170x15
    210x10

    Machine Seated Row:
    130x12
    150x12
    170x12

    Cross-Body Crunches:
    18
    18
    21
    21
    25

    ---

    01/26/2021 — Tuesday
    5/3/1 Strength Training
    Bench Press | Chest & Calves Day

    BENCH PRESS DELOAD
    Warm-Up
    135x10
    135x10
    Working Sets
    135x10
    155x7
    185x7

    Pec Deck Flye:
    110x17
    110x15
    110x15
    110x15
    130x15
    130x15
    150x12

    Smith Machine Wide Bench Press:
    155x10
    195x7
    155x10

    Cybex Standing Cable Flye:
    20x17
    25x17
    30x15

    Medicine Ball Push-Up
    Superset w/ Bosu Ball Push-Up
    10 / 8
    10 / 7
    9 / 7

    Low Cybex Cable Flye:
    15x12
    15x13

    Smith Machine Standing Calf Raise:
    105x25
    125x25
    145x25
    145x25

    Calf Press on Leg Press
    230x25
    250x25
    270x25

    Post-Lift Cardio
    Stair Master: 12 minutes

    ---

    01/27/2021 — Wednesday
    5/3/1 Strength Training
    Squat | Leg Day

    SQUAT DELOAD:
    Warm-Up
    95x7
    95x7
    Working Sets
    120x5
    135x5
    145x5

    Box Jumps:
    27”x5
    27”x5
    27”x5
    27”x5
    30”x5
    36”x5
    36”x5

    Hyper-Extensions:
    8
    8
    10

    Low Box Squat:
    135x5
    135x5
    155x7
    185x5

    Single-Leg Leg Extension:
    70x17
    90x15
    90x15

    Machine Leg Press:
    310x8
    310x8
    310x8

    Seated Dumbbell Calf Raise:
    100x25
    100x25
    100x25

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    01/28/2021 — Thursday
    5/3/1 Strength Training
    Shoulder Press | Shoulders & Abs Day

    STANDING BARBELL SHOULDER PRESS DELOAD:
    Warm-Up
    65x10
    65x10
    Working Sets
    65x12
    80x5
    95x5

    Dumbbell Side Lateral Raises:
    20x20
    20x20
    20x20
    20x20

    One-Arm Cable Side Lateral Raise:
    10x18
    20x15
    20x14
    20x15

    Pec Deck Rear Delt Reverse Flye:
    110x13
    110x13

    Machine Side Lateral Raise:
    50x18
    70x13

    Behind-The-Neck Smith Machine Shoulder Press:
    65x13
    65x15
    85x9

    Dumbbell Shrugs:
    65x20
    75x20
    100x20
    100x23

    Lying Ab Leg Raises:
    20
    20
    20

    Russian Ab Twists w/ Medicine Ball:
    14x20
    14x20
    14x20

    Post-Lift Cardio
    Stair Master Stairmill: 15 minutes

    ---

    01/29/2021— Friday
    Freestyle Routine
    Triceps, Biceps, & Calves

    Close-Grip Cable Preacher Curl:
    30x18
    35x17
    40x15
    45x13
    50x11

    Seated Overhead Cable Tricep Extension:
    30x17
    35x14
    40x10
    45x10
    50x8

    Squatted Cable Curl:
    30x18
    35x14
    40x10
    45x10
    50x7

    Rope Tricep Pushdown:
    30x25
    35x23
    40x20
    45x20
    50x15

    Overhead Horizontal Rope Tricep Extension:
    30x13
    35x12
    40x10
    45x9
    50x7

    Incline Inner Bicep Curl:
    20x15
    25x12
    25x10
    25x9

    Resistance Band Curl:
    15
    12
    9
    9

    Underhand Tricep Cable Pushdown:
    70x25
    100x15
    120x12
    120x12

    Resistance Band Tricep Pushdown:
    12
    9
    8
    8

    Standing One-Leg Calf Raise:
    35x15
    35x15
    35x17
    35x17
    35x15

    Post-Lift Cardio
    Elliptical: 10 minutes HIIT Intervals

    ---

    Supplements
    --Upon Waking--
    ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, half scoop Hydra-Charge
    --Mid-Morning--
    Multivitamin - 1 tablet of Bodybuildingcom Multivitamin
    --Pre-Workout--
    Pre-Kaged - 1 scoop of Pre-Kaged Sport
    --Post-Workout--
    Protein - 1.5 scoops of Micropure Whey Protein Isolate by Kaged Muscle
    --Daily--
    Hydration - 1 gallon of water with 3 scoops of KM Hydra-Charge & 3 scoops of KM Glutamine

    ---

    Workout Notes
    I'm still grinding!!
    Just need to catch up on posting all of my workouts... :P
    I'll cap this post at four weeks' worth.
    I'll provide more of an update on my next post!

    ---

    Originally Posted by Wlindqu1 View Post
    Sup Bow? Still getting after it?
    Yes, sir!! How you doing, Wlindqu!!??? Great to hear from you! Thanks for stopping by!
    Bowser
    Free Agent

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

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  11. #1751
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,712
    Rep Power: 17675
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    bbowsh54 is offline
    02/01/2021 — Monday
    5/3/1 Strength Training
    Deadlift | Back & Abs Day

    DEADLIFT:
    Warm-Up
    225x3
    225x5
    Working Sets
    320x5
    370x5
    415x5

    Wide-Grip Lat Pulldown:
    130x15
    130x15
    145x15
    145x15
    175x15
    205x10

    Seated Cable Row:
    115x18
    130x11

    Machine Back Extension:
    210x15
    230x15

    Machine Lat Pulldown:
    210x12
    230x9

    Machine Seated Row:
    150x15
    210x8

    Cross-Body Crunches:
    18
    18
    21
    21

    ---

    02/02/2021 — Tuesday
    5/3/1 Strength Training
    Bench Press | Chest & Calves Day

    BENCH PRESS
    Warm-Up
    135x10
    135x12
    Working Sets
    210x5
    240x5
    270x5

    High Cable Crossover Flye:
    50x13
    60x10
    60x10
    50x14
    50x12

    Pec Deck Flye:
    130x17
    150x13
    150x12

    Chest Bench Pin Press
    185x7
    185x7
    185x5
    185x4

    Assisted Dips:
    11
    12
    12

    Smith Machine Standing Calf Raise:
    105x25
    125x25
    125x25
    145x25
    145x25
    165x25

    ---

    02/03/2021 — Wednesday
    5/3/1 Strength Training
    Squat | Leg Day

    SQUAT:
    Warm-Up
    95x5
    135x5
    Working Sets
    185x5
    215x5
    240x5

    Box Jumps:
    27”x5
    27”x5
    27”x5
    27”x5
    30”x5
    36”x5
    36”x5

    Single-Leg Leg Extension:
    70x17
    90x15
    90x15
    110x10

    Seated Leg Curl:
    110x18
    130x15
    150x10

    Hyper-Extensions:
    10
    10
    10

    Seated Dumbbell Calf Raise:
    100x25
    100x25
    100x30

    ---

    02/04/2021 — Thursday
    5/3/1 Strength Training
    Shoulder Press | Shoulders & Abs Day

    STANDING BARBELL SHOULDER PRESS:
    Warm-Up
    65x10
    75x7
    Working Sets
    110x5
    125x5
    140x3

    Dumbbell Side Lateral Raises:
    20x20
    20x20
    20x20
    20x20

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

    Two-Arm Chest-Supported Cable Side Raise:
    10x12
    20x10
    10x13
    10x12

    Rear-Delt Face-Pull:
    40x20
    70x15
    85x12
    85x11

    Standing Barbell Pin Press:
    135x4
    135x4
    135x4

    Rope Cable Front Raise:
    30x15
    40x15
    50x15
    60x15

    Dumbbell Shrugs:
    75x20
    100x20
    100x25

    Lying Ab Leg Raises:
    20
    20
    20

    Russian Ab Twists w/ Medicine Ball:
    14x20
    14x20
    14x20

    Post-Lift Cardio
    Stair Master Stairmill: 15 minutes

    ---

    02/05/2021— Friday
    Freestyle Routine
    Triceps, Biceps, & Calves

    Standing Barbell Drag Curl:
    45x15
    50x15
    55x15
    55x12

    V-Bar Tricep Pushdown:
    30x20
    40x15
    50x15

    Machine Tricep Extension:
    50x18
    70x15
    90x12

    Squatted Cybex Cable Curls (short position):
    10x23
    15x18
    20x15
    20x15

    Face-Away Cybex Cable Curls (lengthened position):
    10x12
    15x10
    20x8
    20x7

    Standing Dumbbell Curls (focus on supination):
    20x15
    20x15
    20x14
    20x15

    Skull-Crusher Into Bent-Arm Pull-Over:
    55x13
    55x15
    55x15
    55x14

    Cable Overhead Tricep Extension:
    10x17
    15x13
    20x9
    20x8

    Standing Dumbbell Hammer Curl:
    20x17
    25x14
    30x8

    Standing One-Leg Calf Raise:
    35x15
    35x15
    35x17
    35x17

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    02/08/2021 — Monday
    5/3/1 Strength Training
    Deadlift | Back & Abs Day

    DEADLIFT:
    Warm-Up
    225x3
    225x5
    Working Sets
    345x3
    390x3
    440x1

    Wide-Grip Lat Pulldown:
    115x15
    115x18
    145x15
    145x15
    175x15
    205x7

    Seated Cable Row:
    115x17
    130x15
    145x15

    Machine Lat Pulldown:
    150x17
    210x10
    210x11

    Machine Seated Row:
    110x15
    150x13
    150x12

    One-Arm Cable Row:
    40x12
    40x15
    40x15
    55x12

    Cross-Body Crunches:
    18
    18
    21
    23

    ---

    02/09/2021 — Tuesday
    Weightlifting Training
    Chest & Calves Day

    Bench Press:
    135x15
    135x15
    170x10
    190x10
    215x7

    Pec Deck Flye:
    110x17
    130x14
    150x11
    150x11

    Low To High Cable Crossover Flye:
    30x17
    40x15
    40x14

    Incline Dumbbell Press:
    55x10
    55x11
    55x12

    Assisted Dips:
    12
    12
    12

    Smith Machine Standing Calf Raise:
    105x25
    125x25
    145x25
    165x25
    165x25

    Post-Lift Cardio
    Elliptical: 15 minutes

    ---

    02/10/2021 — Wednesday
    Weightlifting Training
    Leg Day

    Barbell Squat:
    95x8
    135x8
    155x8
    175x8
    185x8

    Single-Leg Leg Extension:
    70x18
    90x15
    90x15
    110x11
    110x10

    Seated Leg Curl:
    110x18
    130x18
    130x18
    130x18
    130x19

    Heels-Raised Dumbbell Plie Squat:
    50x12
    50x12
    50x12
    50x14
    50x14

    Seated Dumbbell Calf Raise:
    100x23
    100x23
    100x25

    Post-Lift Cardio
    Elliptical: 10 minutes

    ---

    02/11/2021 — Thursday
    Weightlifting Training
    Shoulders Day

    Seated Barbell Shoulder Press:
    65x12
    85x8
    95x8
    105x5
    115x5
    115x4
    115x4

    Dumbbell Side Lateral Raises:
    20x20
    20x20
    20x20
    20x20

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

    Rear-Delt Face-Pull:
    70x17
    85x15
    100x14

    Machine Shoulder Press:
    70x13
    70x13
    70x13

    Machine Side Lateral Raise:
    50x12
    50x12
    50x10

    Dumbbell Shrugs:
    70x20
    80x20
    100x23

    Post-Lift Cardio
    Cyber Exercise Bike: 12 minutes

    ---

    02/12/2021— Friday
    Freestyle Routine
    Triceps, Biceps, & Calves

    Dumbbell Hammer Curl:
    20x20
    35x15
    40x12
    45x11

    V-Bar Pushdown:
    120x15
    150x13
    180x10
    200x7

    EZ-Bar Curl:
    65x15
    65x13
    65x16
    65x14

    Skullcrusher:
    65x17
    65x15
    65x15
    65x15

    Seated Dumbbell Curl:
    20x15
    20x15
    20x13
    20x11

    Assisted Tricep Dips:
    15
    14
    14
    14

    Lying Rope Drag Curl:
    55x12
    70x7
    55x7
    55x10 / 40x6 / 25x6 / 10x5

    Rope Pushdown From Knees:
    60x20
    70x17
    60x18
    50x20 / 40x10 / 30x14

    Squatted Cybex Cable Curls (short position):
    15x15
    15x14

    Face-Away Cybex Cable Curls (lengthened position):
    15x8
    10x10

    Standing Dumbbell Curls (focus on supination):
    20x10
    20x10

    Cable Overhead Tricep Extension:
    15x23
    20x19

    Calf Press on Leg Press:
    230x25
    250x25
    270x25
    290x20

    Post-Lift Cardio
    Elliptical: 15 minutes

    ---

    Supplements
    --Upon Waking--
    ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, half scoop Hydra-Charge
    --Mid-Morning--
    Multivitamin - 1 tablet of Bodybuildingcom Multivitamin
    --Pre-Workout--
    Pre-Kaged - 1 scoop of Pre-Kaged Sport
    --Post-Workout--
    Protein - 1.5 scoops of Micropure Whey Protein Isolate by Kaged Muscle
    --Daily--
    Hydration - 1 gallon of water with 3 scoops of KM Hydra-Charge & 3 scoops of KM Glutamine

    ---

    Workout Notes
    Still catching up on posting my workouts.
    Don't worry - still grinding every week day!
    Happy Training, all!
    Bowser
    Free Agent

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

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  12. #1752
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,712
    Rep Power: 17675
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    Monday 02/15/21 | Back Day

    Wide-Grip Lat Pulldown:
    115x20
    130x15
    145x15
    160x13
    175x13
    190x10
    205x9

    Seated Cable Row:
    115x12
    115x12
    130x12
    130x12
    145x12
    145x10
    160x9

    One-Arm Incline Cable High Row:
    50x10
    50x10
    50x10
    60x10
    70x10
    70x10
    80x9

    Underhand Lat Pulldown:
    175x10
    175x9

    Seated Low To High Cable Row:
    50x10
    50x10
    70x8

    Machine Lat Pulldown:
    150x15
    170x14
    190x10

    Machine Seated Row:
    110x15
    130x14
    150x10
    170x8

    Machine Preacher Curl:
    70x15 / 50x8 / 30x8
    90x10 / 70x5 / 50x5 / 30x5

    Post-Lift Cardio
    Exercise Bike: 10 minutes

    ---

    Tuesday 02/16/21
    5/3/1 Strength - Bench Press | Chest Day

    BENCH PRESS
    Warm-Up
    135x12
    185x7
    Working Sets
    225x3
    255x3
    290x3
    225x10

    Pec Deck Flye:
    110x13
    110x13
    130x12
    150x10

    High Cable Crossover Flye:
    50x20
    60x17
    70x13

    Incline Dumbbell Press:
    45x15
    45x15
    45x15

    Assisted Dips:
    12
    11
    12

    Incline Cable Flye:
    20x18
    25x15
    30x13

    Low To High Cable Flye:
    20x15
    20x15

    Post-Lift Cardio
    Exercise Bike: 15 minutes

    ---

    Wednesday 02/17/21
    Leg Day

    Single-Leg Leg Extension:
    50x15
    50x15
    70x15
    90x15
    110x10
    110x10

    Seated Leg Curl:
    110x18
    130x17
    130x17
    150x15
    150x15

    Machine Leg Press:
    210x20
    250x20
    290x18
    330x17
    370x12
    400x10

    One-Leg Smith Machine Split Squat:
    45x10
    45x10

    Calf Press on Leg Press
    210x25
    250x23
    270x20
    290x17
    310x15
    330x12

    ---

    Thursday 02/18/21
    Shoulders Day

    Seated Barbell Shoulder Press:
    65x15
    85x12
    105x7
    115x6
    115x5
    115x4
    115x4
    115x3

    Dumbbell Side Lateral Raises:
    20x20
    20x20
    20x20
    20x20

    Rear-Delt Face-Pull:
    70x12
    70x12
    70x12
    85x12
    100x12
    100x12

    Behind-The-Neck Smith Machine Shoulder Press:
    45x10
    45x10
    45x10
    45x9

    Two-Arm Cross Cable Side Lateral Raise:
    10x12
    10x12
    10x12
    10x11

    Machine Shoulder Press:
    70x12
    70x12
    70x10

    Machine Side Lateral Raise:
    50x10
    50x10

    Pec Deck Rear Delt Flye:
    90x12
    110x12

    ---

    Friday - 02/19/21
    Triceps, Biceps, & Calves

    Single-Arm Cable Tricep Pushdown:
    40x15
    35x15
    35x15
    30x17

    Incline Bench Skull-crusher:
    65x15
    95x11
    105x8
    105x8

    Seated Dumbbell French Press:
    80x6
    85x5
    90x5
    90x6

    Single-Arm Close-Body Cable Curl:
    40x12
    40x12
    40x12
    40x12

    Standing EZ-Bar Curl (Bottom ROM, Top ROM, Full ROM):
    45x10 / 45x10 / 45x10
    45x10 / 45x10 / 45x10
    45x8 / 45x8 / 45x8
    45x8 / 45x8 / 45x8

    Cable Hammer Rope Curl:
    70x14
    70x13

    Squatted Cybex Cable Curls (short position):
    15x15
    15x13
    15x14
    15x15

    Face-Away Cybex Cable Curls (lengthened position):
    15x9
    15x7
    15x8
    15x7

    Standing Supinated Dumbbell Curls (Keep Opposite Contracted):
    10x15
    15x10

    Skull-crusher Into Bent-Arm Pullover:
    65x10
    65x8

    Cross-Body Cable Triceps Extension (Away/Close/Away):
    10x12 / 10x8 / 10x12
    10x12 / 10x10 / 10x8
    10x12 / 10x10 / 10x10
    10x14 / 10x14 / 10x8

    Seated Dumbbell Calf Raise:
    100x20
    100x20
    100x20
    100x22
    100x25
    100x27
    100x30

    ---

    Monday 02/22/21
    Back Day

    Upper-back Pulldown:
    130x15
    145x15
    160x15
    175x12
    190x10

    One-Arm Incline Cable High Row:
    50x10
    50x10
    60x10
    60x10
    70x10

    Seated Low-To-High Box Cable Row:
    115x12
    115x12
    130x11
    130x10
    130x10
    130x10
    145x9

    Underhand Lat Pulldown:
    145x12
    175x10
    190x8

    Banded Romanian Deadlift:
    115x10
    115x10
    115x10

    Chest-Supported Dumbbell Curl:
    22.5x14
    25x11
    25x10

    Machine Lat Pulldown:
    150x12
    170x10
    170x11

    Machine Seated Row:
    110x15
    130x13
    150x11

    Machine Preacher Curl:
    90x8 / 50x8
    90x9 / 50x8
    90x8 / 50x8

    Post-Lift Cardio
    StairMaster Stair-mill: 15 minutes

    ---

    Tuesday 02/23/21
    5/3/1 Strength - Bench Press | Chest Day

    BENCH PRESS
    Warm-Up
    135x12
    185x7
    Working Sets
    240x5
    270x3
    305x2 **
    225x10

    Pec Deck Flye:
    110x12
    110x12
    130x11
    130x11
    130x11

    Smith Machine Incline Bench Press:
    155x7
    175x6
    175x9
    155x6

    Assisted Dips:
    13
    12
    12

    Incline Cable Flye:
    20x15
    25x15
    30x15
    35x11

    Boss Ball Push-Ups:
    9
    10
    10

    High Cybex Cable Crossover Flye:
    20x20
    25x15
    30x12

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    Wednesday 02/24/21
    5/3/1 Strength - Squat | Leg Day

    Deload SQUAT:
    95x7
    135x5
    135x5
    155x5
    185x7

    Box Jumps:
    27”x5
    27”x5
    27”x5
    27”x5
    33”x5
    36”x5

    Banded Barbell Squat:
    185x5
    185x5
    185x5

    Dumbbell Bulgarian Split Squat:
    20x8
    20x8
    20x8
    20x8

    Single-Leg Leg Extension:
    70x15
    90x15
    90x15

    Seated Dumbbell Calf Raise (Slow):
    100x20
    100x20
    100x20

    Calf Press on Leg Press (Slow):
    230x20
    250x20
    270x20
    270x20

    Post-Lift Cardio
    Elliptical: 13 minutes

    ---

    Thursday 02/25/21
    5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

    Deload STANDING BARBELL SHOULDER PRESS:
    Warm-Up
    65x10
    65x10
    Working Sets
    65x12
    85x7
    100x5

    Rear-Delt Face-Pull:
    70x15
    70x15
    70x15
    70x15
    100x10
    100x10
    100x10

    Behind-The-Neck Smith Machine Shoulder Press:
    55x10
    55x11
    55x11

    Two-Arm Cross Cable Side Lateral Raise:
    10x12
    10x12
    10x12
    10x12
    20x10
    20x10
    20x12

    Machine Shoulder Press:
    70x13
    70x15
    110x10
    110x9

    Machine Side Lateral Raise:
    50x15
    70x10
    70x10

    Lying Ab Leg Raises:
    20
    20

    Russian Ab Twists w/ Medicine Ball:
    14x20
    14x20

    Abdominal Push Machine:
    110x15
    110x15

    Post-Lift Cardio
    Elliptical: 10 minutes

    ---

    Friday - 02/26/21
    Triceps, Biceps, & Calves

    Rope Triceps Pushdown:
    50x20
    60x18
    70x17
    80x16
    90x14
    100x14

    Overhead Bent-Over Cable Triceps Extension:
    50x12
    60x14
    70x11
    80x10
    90x9
    100x6

    Assisted Triceps Dips:
    10
    11
    12
    13
    13
    11

    Incline Dumbbell Curl:
    22.5x14
    22.5x13
    25x9
    25x9

    Standing EZ-Bar Cable Curl (Slow Negative):
    50x12
    60x15
    80x14
    90x11
    100x8

    Lying EZ-Bar Cable Curl:
    50x12
    60x11
    80x10
    90x8
    100x5

    Squatted EZ-Bar Cable Curl:
    60x18
    80x17
    90x12
    100x8

    Calf Press on Leg Press:
    230x20
    250x20

    Smith Machine Seated Calf Raise:
    105x25
    155x20
    195x20
    245x19
    265x18
    265x17

    ---

    Notes: Slowly catching up!
    I've still been putting in the work!!
    Apologies for the lack of frequency in posting...

    Happy Training, all!
    Bowser
    Free Agent

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

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  13. #1753
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,712
    Rep Power: 17675
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    bbowsh54 is offline
    Monday 03/01/21
    Back & Abs Day

    Upper-back Pulldown:
    130x15
    145x15
    160x14
    175x14
    190x14
    205x11

    One-Arm Incline Cable High Lat Row:
    50x10
    50x12
    60x10
    70x10
    80x10
    90x10
    100x10

    Deadlift (Light/Slow):
    135x5
    135x5
    185x5
    185x5
    185x5

    Seated Low-To-High Box Cable Row:
    115x10
    115x10
    130x8

    Underhand Lat Pulldown:
    160x10
    160x10
    175x9

    Machine Lat Pulldown:
    150x12
    170x11
    170x11

    Seated Machine Row:
    110x12
    130x12
    130x12

    Machine Preacher Curl:
    90x8 / 50x8
    90x8 / 50x8
    90x7 / 50x8

    Crossbody Crunches:
    14
    16
    18
    20
    22

    Post-Lift Cardio
    Elliptical: 12 minutes

    -----

    Tuesday 03/02/21
    5/3/1 Strength - Bench Press | Chest Day

    BENCH PRESS
    Warm-Up
    135x12
    185x7
    Working Sets
    215x5
    245x5
    280x5 **
    225x10

    Pec Deck Flye:
    110x12
    110x12
    110x15
    130x13
    130x13

    Smith Machine Incline Bench Press:
    105x15
    155x5
    155x5 / 105x6
    105x10 / 65x8

    High Cable Crossover Flye:
    50x15
    50x15
    50x15

    Alternating Chest Press Machine (opposite arm extended):
    110x9 (per arm)
    110x10 (per arm)
    110x10 (per arm)
    110x9 / 50x7 (per arm)

    Bosu Ball Push-Ups:
    12
    11

    Post-Lift Cardio
    Elliptical: 12 minutes

    -----

    Wednesday 03/03/21
    5/3/1 Strength - Squat | Leg Day

    SQUAT:
    Warm-Up
    95x7
    135x5
    Working Sets
    185x5
    215x5
    255x5

    Box Jumps:
    27”x5
    27”x5
    27”x5
    27”x5
    30”x5
    36”x5

    Bulgarian Dumbbell Split Squat:
    30x7
    30x7
    30x7

    Single-Leg Leg Extension:
    70x15
    90x15
    90x15

    Seated Leg Curl:
    110x15
    130x15

    Seated Smith Machine Calf Raise:
    155x20
    215x18
    215x20
    215x20

    Post-Lift Cardio
    Elliptical: 12 minutes

    -----

    Thursday 03/04/21
    5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

    STANDING BARBELL SHOULDER PRESS:
    Warm-Up
    65x10
    95x7
    Working Sets
    110x5
    130x5
    145x4

    Rear-Delt Face-Pull:
    70x15
    70x15
    70x15
    100x13
    100x11

    Chest-Supported Dumbbell Side Raise:
    25x15
    30x13
    35x12 / 22.5x7

    EZ-Bar Upright Row:
    85x8
    85x8
    85x8

    Cross Cable Y-Raise:
    5x17
    10x11
    10x10
    10x10 / 5x8
    100x10 / 5x7

    Machine Shoulder Press:
    70x18
    110x12

    Machine Side Lateral Raise:
    50x15
    70x11

    Standing Dumbbell Shrug:
    75x18
    100x20
    100x23

    Lying on Bench Ab Leg Raises:
    15
    15
    17
    17

    Russian Ab Twists w/ Medicine Ball:
    14x20
    14x20

    Abdominal Push Machine:
    110x18
    130x15

    Post-Lift Cardio
    StairMaster Stair-mill: 12 minutes

    -----

    Friday 03/05 - Triceps, Biceps, & Calves

    Cross-Body Cable Tricep Extension:
    15x17
    15x20
    20x14
    25x10

    Triceps 30's:
    (Skull-crusher to nose, to forehead, behind head, then press to failure)
    45x10 / 45x10 / 45x10 / 45x30
    45x10 / 45x10 / 45x10 / 45x30
    45x10 / 45x10 / 45x9 / 45x30

    Assisted Tricep Dips:
    12
    13

    Cable Preacher Curl Mechanical Dropset
    (set of multi-width preacher curls)
    A1) Wide-grip/elbows-in preacher curls
    A2) Medium-grip preacher curls
    A3) Close-grip preacher curls
    30x10 / 30x8 / 30x8
    30x12 / 30x8 / 30x8
    35x13 / 35x8 / 35x7
    40X11 / 40x6 / 40x6

    Incline Dumbbell Curl:
    25x13
    30x10
    30x11

    Single-Leg Dumbbell Standing Calf Raise:
    35x12
    35x12

    Smith Machine Seated Calf Raise:
    155x25
    225x20

    -----

    Monday 03/08/21 | Back & Abs Day

    Upper-Back Pulldown:
    130x15
    145x15
    160x13
    175x13
    190x13

    Deadlift (Light/Slow):
    135x5
    185x5
    225x5
    315x5
    315x5

    Angles90 Incline Lat Pulldown:
    100x15
    115x12
    115x11
    115x14
    130x12
    130x11

    Angles90 Pulldown Pull-Aparts:
    85x12
    100x12
    115x9

    Seated Low-To-High Box Cable Row:
    115x12
    115x12

    Machine Lat Pulldown:
    150x12
    170x12

    Seated Machine Row:
    110x15
    130x15

    Machine Preacher Curl:
    90x10 / 50x8
    90x9 / 50x8

    Cross-Body Crunch:
    15
    17
    17
    20

    Post-Lift Cardio
    StairMaster Stair-Mill: 10 minutes

    -----

    Tuesday 03/09/21
    5/3/1 Strength - Bench Press | Chest Day

    BENCH PRESS
    Warm-Up
    135x12
    185x7
    Working Sets
    230x3
    265x3
    295x3 **
    315x1
    225x10

    Pec Deck Flye:
    110x12
    110x12
    110x12
    130x12
    130x12
    130x13
    130x13
    150x11

    Smith Machine Incline Bench Press:
    155x10
    155x8
    155x7 / 105x5

    Incline Cable Flye:
    20x17
    25x13
    30x12
    35x11

    Alternating Chest Press Machine (opposite arm extended):
    150x7
    150x7
    150x6 / 110x4
    130x10

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    -----

    Wednesday 03/10/21
    5/3/1 Strength - Squat | Leg Day

    SQUAT:
    Warm-Up
    95x7
    135x5
    Working Sets
    205x3
    230x3
    265x5 **

    Box Jumps:
    27”x5
    27”x5
    27”x5
    27”x5
    30”x5
    36”x5

    Banded Landmine Reverse Lunge:
    45+RBx7 (each leg)
    45+RBx8 (each leg)
    45+RBx10 (each leg)

    Dumbbell Goblet Squat:
    100x5
    100x5
    100x7

    Single-Leg Leg Extension:
    70x15
    90x15
    90x15

    Seated Leg Curl:
    130x15
    130x15

    Seated Smith Machine Calf Raise (bent-leg):
    195x20
    245x20
    285x17
    285x13

    Calf Press on Leg Press (straight-leg):
    230x20
    250x20

    Post-Lift Cardio
    Elliptical: 17 minutes

    -----

    Thursday 03/11/21
    5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

    STANDING BARBELL SHOULDER PRESS:
    Warm-Up
    65x12
    95x7
    Working Sets
    120x3
    135x3
    155x2
    135x5

    Rear-Delt Face-Pull:
    70x15
    70x15
    70x15
    70x15
    100x15
    100x15

    One-Arm Cable Side Raise:
    10x15
    20x12
    20x12

    Machine Shoulder Press:
    70x15
    110x12
    110x10
    110x8

    Machine Side Lateral Raise:
    70x12
    70x10
    70x9

    Superset: Cable Cross Y-Raise:
    Two-Arm Cross Cable Side Raise:
    5x15 / 5x10
    10x10 / 10x6
    5x14 / 5x9
    5x12 / 5x6

    Lying on Bench Ab Leg Raises:
    17
    17
    17
    17

    Russian Ab Twists w/ Medicine Ball:
    14x20
    14x20
    14x20

    -----

    Friday 03/12 - Triceps, Biceps, & Calves

    Triceps 30's:
    (Skull-crusher to nose, to forehead, behind head, then press to failure)
    45x10 / 45x10 / 45x10 / 45x20
    45x10 / 45x10 / 45x10 / 45x23
    45x10 / 45x10 / 45x10 / 45x25
    45x10 / 45x10 / 45x10 / 45x25

    Assisted Tricep Dips:
    12
    12
    12

    Rope Tricep Pull-Apart Pushdown
    30x15
    40x12
    50X9

    Cable Preacher Curl Mechanical Dropset (multi-width):
    A1) Wide-grip/elbows-in preacher curls
    A2) Medium-grip preacher curls
    A3) Close-grip preacher curls
    40x10 / 40x10 / 40x12
    50x12 / 50x10 / 50x9
    60x10 / 60x8 / 60x7
    65x11 / 65x10 / 65x7

    Incline Dumbbell Curl:
    25x11
    25x9
    25x7

    Squatted Cable Curl:
    50x23
    70x15
    100x9

    Single-Leg Standing Calf Raise:
    35x13
    35x15
    35x15

    Smith Machine Seated Calf Raise:
    195x22
    245x20
    285x15

    Post-Lift Cardio
    StairMaster Stair-Mill: 8 minutes

    -----

    Monday 03/15/21 | Back & Abs Day

    Upper-Back Pulldown:
    130x15
    145x15
    160x13
    175x11
    190x10
    205x7

    Deadlift (Light/Slow):
    185x5
    225x5
    315x5
    315x5
    365x4

    Angles90 Incline Lat Pulldown:
    100x12
    100x12
    115x12
    115x12
    115x12
    130x12

    Angles90 Pulldown Pull-Aparts:
    85x12
    100x10

    Seated Low-To-High Box Cable Row:
    115x12
    115x12

    Seated Machine Row:
    130x13
    150x12

    Machine Preacher Curl:
    90x12 / 50x10
    90x10 / 50x10

    Cross-Body Crunch:
    15
    18
    18
    18

    -----

    Tuesday 03/16/21
    5/3/1 Strength - Bench Press | Chest Day

    BENCH PRESS
    Warm-Up
    135x12
    185x7
    Working Sets
    245x5
    280x3
    315x1 *
    315x1 *

    Pec Deck Flye:
    110x12
    110x12
    110x12
    110x12
    130x14
    150x10
    150x9 / 90x10

    Smith Machine Incline Bench Press:
    155x12
    155x8 / 105x7
    155x6 / 105x6

    Cable Crossover Flye:
    50x17
    60x12
    70x11 / 40x12

    Alternating Chest Press Machine (opposite arm extended):
    130x10 (each arm)
    130x9 / 90x5 (each arm)
    150x6 / 90x5 (each arm)
    150x5 / 90x4 (each arm)

    Post-Lift Cardio
    Elliptical: 17 minutes

    -----

    Wednesday 03/17/21
    5/3/1 Strength - Squat | Leg Day

    SQUAT:
    Warm-Up
    95x7
    135x5
    Working Sets
    215x5
    245x3
    275x1

    Box Jumps:
    30”x5
    30”x5
    30”x5
    30”x5

    Landmine Hack Squat:
    45x10
    80x10
    90x10
    90x10

    Banded Landmine Reverse Lunge:
    45+RBx8 (each leg)
    45+RBx8 (each leg)
    45+RBx10 (each leg)

    Single-Leg Leg Extension:
    70x15
    90x15
    90x15
    110x12

    Seated Smith Machine Calf Raise (bent-leg):
    215x20
    245x20
    245x20
    285x20
    285x19

    Calf Press on Leg Press (straight-leg):
    210x25
    230x20
    250x20

    Post-Lift Cardio
    StairMaster Stair-Mill: 13 minutes

    -----

    Thursday 03/18/21
    5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

    STANDING BARBELL SHOULDER PRESS:
    Warm-Up
    65x12
    95x7
    Working Sets
    125x5
    145x3
    155x1

    Rear-Delt Face-Pull:
    70x15
    70x15
    70x15
    70x15
    100x15
    100x15

    Behind-The-Neck Smith Machine Shoulder Press:
    65x15
    65x15
    65x13
    65x11

    Superset: Cable Cross Y-Raise:
    Two-Arm Cross Cable Side Raise:
    5x17 / 5x12
    5x15 / 5x10
    5x15 / 5x10
    5x14 / 5x10

    Machine Shoulder Press:
    70x15
    110x10
    110x9
    110x8

    Machine Side Lateral Raise:
    70x10
    70x9
    70x8
    70x7

    Lying on Bench Ab Leg Raises:
    17
    17
    17
    17

    Russian Ab Twists w/ Medicine Ball:
    14x20
    14x20
    14x20

    Post-Lift Cardio
    StairMaster Stair-Mill: 10 minutes

    -----

    Friday 03/19 - Triceps, Biceps, & Calves

    Squatted Cybex Cable Curls (short position):
    10x15
    15x17
    15x17
    20x15
    20x15

    Face-Away Cybex Cable Curls (lengthened position):
    10x15
    15x10
    15x9
    20x8
    15x8

    Standing Alternating Supinated Dumbbell Curls (Keep Opposite Contracted):
    15x12
    15x10
    15x10
    15x10
    15x9

    Cross-Body Cable Triceps Extension (Away/Close/Away):
    10x10 / 10x10 / 10x15
    15x10 / 15x9 / 15x8
    15x11 / 15x11 / 15x8
    15x11 / 15x11 / 15x7
    15x11 / 15x10 / 15x7

    Triceps 30's:
    (Skull-Crusher to nose, to forehead, behind head; then press to failure)
    35x14 / 35x10 / 35x10 / 35x30
    45x10 / 45x10 / 45x10 / 45x25
    45x10 / 45x10 / 45x10 / 45x25

    Assisted Tricep Dips:
    12
    13
    13

    Cable Preacher Curl Mechanical Dropset (multi-width):
    A1) Wide-Grip/Elbows-In
    A2) Medium-Grip
    A3) Close-Grip
    50x12 / 50x10 / 50x8
    60x10 / 60x8 / 60x7
    60x9 / 60x8 / 60x7
    60x9 / 60x7 / 60x7

    Incline Dumbbell Curl:
    25x9
    25x8
    25x7

    Single-Leg Standing Calf Raise:
    35x15
    35x15
    35x15
    35x15

    Smith Machine Seated Calf Raise:
    215x23
    245x20
    285x20

    -----

    Notes: Still catching up! Making my way through March...
    Getting stronger!
    Bowser
    Free Agent

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

    Misc Horse Head Crew
    Misc Fisherman Crew
    Reply With Quote

  14. #1754
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,712
    Rep Power: 17675
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    Monday 03/22/21 | Back & Abs Day

    Upper-Back Pulldown:
    130x15
    145x15
    160x14
    175x12
    190x10
    205x9

    Deadlift (Light/Slow):
    185x5
    225x5
    315x5
    315x5

    Angles90 Incline Lat Pulldown:
    100x12
    100x12
    115x12
    115x12
    130x12

    Angles90 Pulldown Pull-Aparts:
    85x10
    100x10
    100x10
    100x10

    Seated Low-To-High Box Cable Row:
    115x12
    115x12
    115x12
    115x12

    Seated Machine Row:
    130x13
    150x13

    Machine Preacher Curl:
    90x10 / 50x8
    90x9 / 50x8

    Cross-Body Crunch:
    18
    18
    18
    18
    18

    Post-Lift Cardio
    StairMaster Stair-Mill: 13 minutes

    -----

    Tuesday 03/23/21
    5/3/1 Strength - Bench Press | Chest Day

    Deload BENCH PRESS
    Warm-Up
    135x12
    185x7
    Working Sets
    185x10
    225x6
    225x7

    Pec Deck Flye:
    110x12
    110x12
    110x12
    110x12
    130x12
    150x10
    150x10

    Incline Bench Press:
    135x8
    135x10

    Decline Bench Press:
    135x23
    225x7
    225x8

    Incline Dumbbell Press:
    60x10
    75x8

    Incline Cable Flye:
    20x20
    25x15
    30x12
    35x9
    40x7

    Post-Lift Cardio
    Elliptical: 35 minutes

    -----

    Wednesday 03/24/21
    5/3/1 Strength - Squat | Leg Day

    Deload SQUAT:
    Warm-Up
    95x7
    135x5
    Working Sets
    135x7
    155x5
    185x5

    Walking Lunges (Slow/Stretch):
    14
    16
    18
    18

    Landmine Hack Squat:
    80x10
    90x10
    90x10
    90x10

    Banded Landmine Reverse Lunge:
    45+RBx8 (each leg)
    45+RBx8 (each leg)
    45+RBx10 (each leg)

    Hip Sled Narrow-Quad Leg Press
    180x10
    180x13
    180x15

    Straight-Leg Deadlift:
    135x10
    135x15

    Single-Leg Leg Extension:
    70x15
    90x15
    90x15

    Seated Smith Machine Calf Raise (bent-leg):
    245x20
    245x15
    285x17
    285x20

    Calf Press on Leg Press (straight-leg):
    230x20
    250x20
    270x20

    Post-Lift Cardio
    StairMaster Stair-Mill: 10 minutes

    -----

    Thursday 03/25/21
    5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

    Deload STANDING BARBELL SHOULDER PRESS:
    Warm-Up
    65x12
    75x10
    Working Sets
    95x7
    95x8
    105x6

    Rear-Delt Face-Pull:
    70x15
    70x15
    70x15
    70x15
    100x15
    100x15

    Behind-The-Neck Smith Machine Shoulder Press:
    65x14
    65x14
    85x9

    Superset: Cable Cross Y-Raise w/
    Two-Arm Cross Cable Side Raise:
    5x15 / 5x10
    5x15 / 5x10
    5x15 / 5x11

    Machine Shoulder Press:
    70x17
    110x10
    110x10

    Machine Side Lateral Raise:
    70x12
    70x10
    70x8

    Resistance Band Side Raises:
    20
    20
    20
    20

    Resistance Band Front Raises:
    15
    15
    15
    13

    Lying on Bench Ab Leg Raises:
    17
    17
    17
    17

    Russian Ab Twists w/ Medicine Ball:
    14x20
    14x20

    -----

    Friday 03/26/21- Triceps, Biceps, & Calves

    EZ-Bar Tricep 30's:
    (Skull-Crusher to Nose, to Forehead, Behind Head; then press to failure)
    35x10 / 35x10 / 35x10 / 35x20
    45x10 / 45x10 / 45x10 / 45x20
    45x10 / 45x10 / 45x10 / 45x25
    45x10 / 45x10 / 45x10 / 45x25

    Assisted Tricep Dips:
    12
    12
    14
    14

    Barbell Bicep 21's:
    (Full ROM, Bottom ROM, Top ROM)
    45x7 / 45x7 / 45x7
    45x7 / 45x7 / 45x7
    45x7 / 45x7 / 45x7
    55x7 / 55x7 / 55x7

    Assisted Bicep Chin-Ups:
    10
    10
    10
    10

    Incline Dumbbell Curl:
    20x15
    25x15
    25x13
    25x11

    Machine Triceps Extension:
    70x15
    90x12
    90x12

    Cross-Body Cable Triceps Extension (Away/Close/Away):
    15x10 / 15x8 / 15x8
    15x12 / 15x8 / 15x8
    15x12 / 15x8 / 15x8

    Squatted Cybex Cable Curls (short position):
    15x15
    15x15
    15x14

    Face-Away Cybex Cable Curls (lengthened position):
    15x8
    15x7
    15x6

    Standing Hammer Dumbbell Curl:
    20x15
    20x15
    20x15

    Single-Leg Standing Calf Raise:
    35x15
    35x15
    35x15
    35x15

    Calf Press on Leg Press:
    230x25
    250x20
    270x20

    -----

    Monday 03/29/21
    5/3/1 Strength - Deadlift | Back & Abs Day

    DEADLIFT:
    Warm-Up
    225x5
    225x5
    Working Sets
    310x5
    360x5
    405x5 **

    Upper-Back Pulldown:
    130x15
    145x15
    145x15
    145x15
    175x14

    Angles90 Incline Lat Pulldown:
    85x10
    85x10
    85x10
    85x10
    100x12

    Angles90 Pulldown Pull-Aparts:
    85x12
    100x12
    100x12
    100x12

    Seated Low-To-High Box Cable Row:
    115x12
    115x12
    115x12
    115X12

    Cross-Body Crunch:
    18
    18
    18
    18

    Post-Lift Cardio
    StairMaster Stair-Mill: 10 minutes

    -----

    Tuesday 03/30/21
    5/3/1 Strength - Bench Press | Chest Day

    BENCH PRESS
    Warm-Up
    135x12
    185x7
    Working Sets
    215x5
    250x5
    285x4 **
    225x9
    135x20
    135x18
    135x14

    Pec Deck Flye:
    110x12
    110x12
    110x12
    110x12
    130x12
    130x12
    130x12

    Incline Dumbbell Press:
    55x12
    65x10
    65x9
    65x9

    Cable Crossover Flye:
    50x18
    60x14
    60x14
    60x14

    Low Cybex Cable Flye:
    15x15
    15x15

    Post-Lift Cardio
    Elliptical: 10 minutes

    -----


    Warm-Up
    135x7
    135x7
    Working Sets
    210x5
    240x5
    270x5

    Walking Lunges (Slow/Stretch):
    12
    12
    12
    12

    Landmine Hack Squat:
    90x10
    90x10
    90x10
    90x10

    Single-Leg Leg Extension:
    70x15
    90x15
    90x15
    90x15

    Narrow-Low Machine Leg Press:
    230x15
    250x15

    Straight-Leg Deadlift:
    135x10
    135x10

    Seated Smith Machine Calf Raise (bent-leg):
    245x20
    245x20
    285x18
    285x18

    Calf Press on Leg Press (straight-leg):
    230x20
    250x20
    270x18

    Post-Lift Cardio
    StairMaster Stair-Mill: 10 minutes

    -----

    Thursday 04/01/21
    5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

    STANDING BARBELL SHOULDER PRESS:
    Warm-Up
    65x12
    95x7
    Working Sets
    110x5
    130x5
    145x5 **
    145x4

    Rear-Delt Face-Pull:
    70x15
    70x15
    70x15
    70x15
    100x15
    100x15

    Superset: Cable Cross Y-Raise w/
    Two-Arm Cross Cable Side Raise:
    5x18 / 5x10
    5x17 / 5x10
    10x12 / 5x10
    5x16 / 5x10

    Machine Shoulder Press:
    70x15
    110x14
    110x13
    110x11

    Machine Side Lateral Raise:
    70x15
    70x11
    70x11
    70x10

    Lying on Bench Ab Leg Raises:
    17
    17
    17
    18

    Russian Ab Twists w/ Medicine Ball:
    14x20
    14x20
    14x20

    Post-Lift Cardio
    StairMaster Stair-Mill: 10 minutes

    -----

    Friday 04/02/21- Triceps, Biceps, & Calves

    EZ-Bar Tricep 30's:
    (Skull-Crusher to Nose, to Forehead, Behind Head; then press to failure)
    45x10 / 45x10 / 45x10 / 45x20
    45x10 / 45x10 / 45x10 / 45x23
    45x10 / 45x10 / 45x10 / 45x25
    45x10 / 45x10 / 45x10 / 45x30

    Assisted Tricep Dips:
    12
    12
    14
    14

    Barbell Bicep 21's:
    (Full ROM, Bottom ROM, Top ROM)
    45x7 / 45x7 / 45x7
    45x7 / 45x7 / 45x7
    55x7 / 55x7 / 55x7
    55x7 / 55x7 / 55x7

    Assisted Bicep Chin-Ups:
    10
    10
    11
    11

    Cross-Body Cable Triceps Extension (Away/Close/Away):
    15x11 / 15x8 / 15x7
    15x13 / 15x9 / 15x7
    15x11 / 15x9 / 15x7

    Tri-Set: Squatted Cybex Cable Curl (short position)
    Face-Away Cybex Cable Curl (lengthened position)
    Standing Hammer Dumbbell Curl
    15x17 / 15x8 / 25x8
    15x16 / 15x7 / 25x8
    20x12 / 10x10 / 25x7

    Incline Dumbbell Curl:
    20x15
    25x12
    25x10

    Machine Triceps Extension:
    90x12
    90x12
    90x12

    Single-Leg Standing Calf Raise:
    35x15
    35x15
    35x15
    35x17

    Seated Smith Machine Calf Raise:
    285x18
    285x18
    285x18

    Post-Lift Cardio
    StairMaster Stair-Mill: 10 minutes

    -----

    Monday 04/05/21
    5/3/1 Strength - Deadlift | Back & Abs Day

    DEADLIFT:
    Warm-Up
    225x5
    225x5
    Working Sets
    335x3
    380x3
    405x3

    Upper-Back Pulldown:
    130x15
    145x15
    145x15
    145x15
    145x15
    175x14
    205x8

    Angles90 Incline Lat Pulldown:
    85x10
    85x12
    85x12
    85x12
    100x12
    115x12

    Angles90 Pulldown Pull-Aparts:
    85x10
    100x10
    100x10
    100x12

    Seated Low-To-High Box Cable Row:
    115x12
    115x12
    115x13
    115x13

    Back Extension Machine:
    150x15
    170x15
    190x13
    210x12

    Lat Pulldown Machine:
    150x15
    170x13

    Cross-Body Crunch:
    18
    18
    18
    18

    Post-Lift Cardio
    Elliptical: 13 minutes

    -----

    Tuesday 04/06/21
    5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

    STANDING BARBELL SHOULDER PRESS:
    Warm-Up
    65x12
    95x7
    Working Sets
    120x3
    135x3
    155x3

    Rear-Delt Face-Pull:
    70x15
    70x15
    70x15
    70x15
    100x15
    100x15

    Superset: Cable Cross Y-Raise w/
    Two-Arm Cross Cable Side Raise:
    5x20 / 5x11
    5x20 / 5x11
    10x12 / 5x10
    10x12 / 5x10

    Machine Shoulder Press:
    70x15
    110x14
    110x13
    110x12

    Machine Side Lateral Raise:
    70x15
    70x13
    70x12
    70x10

    Calf Press on Leg Press:
    230x25
    250x22
    270x20
    290x20
    310x18

    Post-Lift Cardio
    Elliptical: 12 minutes

    -----

    Wednesday 04/07/21
    5/3/1 Strength - Bench Press | Chest Day

    BENCH PRESS
    Warm-Up
    135x12
    185x7
    Working Sets
    235x3
    265x3
    300x2
    300x3 **

    Pec Deck Flye:
    110x12
    110x12
    110x12
    110x12
    130x12
    130x12
    130x12

    Incline Dumbbell Press:
    65x12
    75x10
    75x8
    75x7 / 45x8

    Incline Cable Flye:
    25x17
    30x13
    35x10
    35x10
    35x11

    Assisted Chest Dips:
    12
    11

    Post-Lift Cardio
    Elliptical: 10 minutes

    -----

    Thursday 04/08/21
    5/3/1 Strength - Squat | Leg Day

    SQUAT:
    Warm-Up
    135x7
    135x7
    Working Sets
    225x3
    255x3
    295x4 **

    Walking Lunges (Slow/Stretch):
    12
    12
    12
    12

    Resistance Band Mulligan Squat:
    10
    10
    10
    10

    Landmine Hack Squat:
    90x10
    90x10
    90x10
    90x10

    Single-Leg Leg Extension:
    70x15
    90x15
    90x15
    90x15

    Leg Press Machine:
    230x20
    250x20

    Seated Smith Machine Calf Raise (bent-leg):
    245x20
    245x20
    285x17
    285x17
    285x17

    Calf Press on Leg Press (straight-leg):
    230x25
    250x20
    270x20

    -----

    Friday 04/09/21- Triceps, Biceps, & Abs

    EZ-Bar Tricep 30's:
    (Skull-Crusher to Nose, to Forehead, Behind Head; then press to failure)
    35x10 / 35x10 / 35x10 / 35x25
    45x10 / 45x10 / 45x10 / 45x25
    45x10 / 45x10 / 45x10 / 45x27
    45x10 / 45x10 / 45x10 / 45x30

    Assisted Tricep Dips:
    12
    12
    15
    15

    Machine Triceps Extension:
    50x15
    70x13
    90x13
    90x13

    Barbell Bicep 21's:
    (Full ROM, Bottom ROM, Top ROM)
    45x7 / 45x7 / 45x7
    45x7 / 45x7 / 45x7
    55x7 / 55x7 / 55x7
    55x7 / 55x7 / 55x7

    Assisted Bicep Chin-Ups:
    10
    10
    10
    11

    Incline Dumbbell Curl:
    20x15
    20x15
    25x14
    25x13

    Cross-Body Cable Triceps Extension (Away/Close/Away):
    15x14 / 15x9 / 15x7
    15x14 / 15x7 / 15x7
    15x14 / 15x7 / 15x7

    Tri-Set: Squatted Cybex Cable Curl (short position)
    Face-Away Cybex Cable Curl (lengthened position)
    Standing Dumbbell Hammer Curl
    15x15 / 15x7 / 25x7
    15x14 / 15x7 / 25x7
    20x12 / 15x7 / 25x7

    Lying On Bench Ab Leg Raise:
    18
    18
    20

    Lying On Bench Ab Knee Pull-In:
    8
    9
    10

    Post-Lift Cardio
    Arc-Trainer: 13 minutes

    -----

    NOTES: Almost caught up... In April, now!
    Bowser
    Free Agent

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

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  15. #1755
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
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    bbowsh54 is offline
    04/12/2021 — Monday
    5/3/1 Strength Training
    Deadlift | Back & Abs Day

    DEADLIFT:
    Warm-Up
    225x5
    225x5
    Working Sets
    360x5
    405x3
    455x1 **

    Upper-Back Pulldown:
    130x15
    145x15
    145x15
    145x15
    145x15
    175x15
    205x12

    Angles90 Incline Lat Pulldown:
    85x12
    85x12
    85x12
    85x12
    100x12
    115x12

    Angles90 Pulldown Pull-Aparts:
    85x10
    100x11
    100x10
    100x10

    Seated Low-To-High Box Cable Row:
    115x12
    115x12
    115x12
    130x10

    Back Extension Machine:
    150x15
    190x15
    210x14

    Preacher Curl Machine:
    90x10 / 50x8
    110x10 / 50x8

    Cross-Body Crunch:
    18
    18
    18
    18

    Post-Lift Cardio
    StairMaster Stair-Mill: 10 minutes

    ---

    04/13/2021 — Tuesday
    5/3/1 Strength Training
    Bench Press | Chest Day

    BENCH PRESS
    Warm-Up
    135x12
    185x7
    Working Sets
    250x5
    285x3
    315x1
    315x2 **
    330x1 *
    335x1 **

    Pec Deck Flye:
    110x12
    110x12
    110x12
    110x12
    130x12
    130X12

    Incline Dumbbell Press:
    60x15
    70x10
    70x9

    Incline Cable Flye:
    20x23
    30x18
    35x13

    Assisted Chest Dips:
    12
    10

    Post-Lift Cardio
    Elliptical: 10 minutes

    ---

    04/14/2021 — Wednesday
    5/3/1 Strength Training
    Squat | Leg Day

    SQUAT:
    Warm-Up
    135x5
    135x7
    Working Sets
    240x5
    270x3
    305x4**
    135x8

    Walking Lunges (Slow/Stretch):
    12
    12
    12
    12

    Resistance Band Mulligan Squat:
    10
    10
    10
    10
    10

    Landmine Hack Squat:
    90x10
    90x10
    90x10
    90x10

    Leg Press Machine:
    230x20
    250x20
    270x20
    290x20

    Seated Smith Machine Calf Raise (bent-leg):
    245x20
    245x20
    285x18
    285x18

    Calf Press on Leg Press (straight-leg):
    230x25
    250x20
    270x20
    290x20

    Post-Lift Cardio
    StairMaster Stair-Mill: 15 minutes

    ---

    04/15/2021 — Thursday
    5/3/1 Strength Training
    Shoulder Press | Shoulders & Abs Day

    STANDING BARBELL SHOULDER PRESS:
    Warm-Up
    65x12
    95x7
    Working Sets
    130x5
    145x3
    160x3

    Rear-Delt Face-Pull:
    70x15
    70x15
    70x15
    70x15
    100x15
    100x15

    Chest-Supported Dumbbell Side Raise:
    25x12
    25x14
    25x15

    EZ-Bar Upright Row:
    75x13
    95x8
    75x13

    Superset: Cable Cross Y-Raise w/
    Two-Arm Cross Cable Side Raise:
    5x18 / 5x10
    5x18 / 5x8
    10x9 / 5x9
    10x9 / 5x8
    10x9 / 5x8

    Shoulder Press Machine:
    70x16
    110x13
    110x13

    Machine Side Lateral Raise:
    70x15
    70x14
    70x14

    Seated Resistance Band Shoulder Press:
    15
    15
    15

    Lying on Bench Ab Leg Raises:
    17
    17
    17
    17

    Russian Ab Twists w/ Medicine Ball:
    14x20
    14x20

    Post-Lift Cardio
    Elliptical: 10 minutes

    ---

    04/16/2021— Friday
    Weightlifting Freestyle Routine
    Triceps, Biceps, & Abs

    EZ-Bar Tricep 30's:
    (Skull-Crusher to Nose, to Forehead, Behind Head; then press to failure)
    35x10 / 35x10 / 35x10 / 35x25
    45x10 / 45x10 / 45x10 / 45x30
    45x10 / 45x10 / 45x10 / 45x35

    Assisted Tricep Dips:
    12
    13
    15

    Machine Triceps Extension:
    50x15
    70x15
    90x14

    Cable Preacher Curl Mechanical Dropset (multi-width):
    A1) Wide-Grip/Elbows-In
    A2) Medium-Grip
    A3) Close-Grip
    50x10 / 50x8 / 50x8
    60x12 / 60x8 / 60x8
    70x11 / 70x8 / 70x7
    80x8 / 80x5 / 80x5

    Assisted Bicep Chin-Ups:
    10
    10
    11

    Incline Dumbbell Curl:
    20x15
    22.5x15
    25x14

    Cross-Body Cable Triceps Extension (Away/Close/Away):
    15x15 / 15x8 / 15x8
    15x15 / 15x7 / 15x7
    15x15 / 15x6 / 15x7

    Tri-Set: Squatted Cybex Cable Curl (short position)
    Face-Away Cybex Cable Curl (lengthened position)
    Standing Dumbbell Hammer Curl
    15x15 / 15x8 / 25x8
    15x15 / 15x7 / 25x7
    15x15 / 15x7 / 25x7

    Single-Leg Standing Calf Raise:
    35x15
    35x15
    35x15

    Post-Lift Cardio
    StairMaster Stair-Mill: 10 minutes

    ---

    Supplements
    --Upon Waking--
    ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, half scoop Hydra-Charge
    --Mid-Morning--
    Multivitamin - 1 tablet of Bodybuildingcom Multivitamin
    --Pre-Workout--
    Pre-Kaged - 1 scoop of Pre-Kaged Sport
    --Post-Workout--
    Protein - 1.5 scoops of Micropure Whey Protein Isolate by Kaged Muscle
    --Daily--
    Hydration - 1 gallon of water with 3 scoops of KM Hydra-Charge & 3 scoops of KM Glutamine

    ---

    Workout Notes
    Caught up through last week...
    Hit a new Bench Press PR!
    Video here: www dot instagram dot com/p/CNns-XwMlVy/
    Bowser
    Free Agent

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

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  16. #1756
    Registered User Wlindqu1's Avatar
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    Originally Posted by bbowsh54 View Post
    01/11/2021 — Monday
    5/3/1 Strength Training
    Deadlift | Back & Abs Day

    DEADLIFT:
    Warm-Up
    225x3
    225x5
    Working Sets
    330x3
    380x3
    425x3

    Wide-Grip Lat Pulldown:
    130x15
    145x15
    145x15
    145x15
    160x15
    205x10

    Machine Lat Pulldown:
    170x14
    210x13

    Rack Pull:
    405x4
    455x1

    Machine Back Extension:
    190x15
    230x12

    Abdominal Push Machine:
    110x15
    130x15

    Cross-Body Crunches:
    18
    18
    18
    20

    ---

    01/12/2021 — Tuesday
    5/3/1 Strength Training
    Bench Press | Chest & Calves Day

    BENCH PRESS
    Warm-Up
    135x10
    135x11
    Working Sets
    215x3
    245x3
    275x4
    185x14

    Incline Cable Flye:
    25x18
    30x18
    35x15
    40x11
    45x7

    Chest Pin Press:
    225x3
    225x5

    Assisted Dips:
    13
    13
    12

    Smith Machine Standing Calf Raise:
    105x25
    105x25
    105x30
    125x25
    145x25

    Post-Lift Cardio
    Elliptical: 12 minutes HIIT Intervals

    ---

    01/13/2021 — Wednesday
    5/3/1 Strength Training
    Shoulder Press | Shoulders & Abs Day

    STANDING BARBELL SHOULDER PRESS:
    Warm-Up
    65x8
    65x10
    Working Sets
    110x3
    125x3
    140x3

    Dumbbell Side Lateral Raises:
    20x20
    20x20
    20x20
    20x20
    25x20

    Cable Side Lateral Raise:
    10x15
    15x10
    20x10
    20x12
    20x12

    Pec Deck Rear Delt Reverse Flye:
    90x13
    110x13
    110x11
    110x11

    Machine Side Lateral Raise:
    50x12
    70x10

    Dumbbell Shrugs:
    65x20
    75x20
    100x20
    100x25

    Behind-The-Back Smith Machine Shrug:
    155x15
    195x15
    195x13

    Lying Ab Leg Raises:
    20
    20
    20

    Russian Ab Twists w/ Medicine Ball:
    14x20
    14x20
    14x20

    ---

    01/14/2021 — Thursday
    5/3/1 Strength Training
    Squat | Leg Day

    SQUAT:
    Warm-Up
    95x5
    95x5
    Working Sets
    165x3
    190x3
    215x3

    Box Jumps:
    27”x5
    27”x5
    27”x5
    27”x5
    30”x5
    33”x8
    33”x10
    36”x5

    Single-Leg Leg Extensions:
    70x15
    90x15
    90x15

    Trap Bar Deadlift (focus on leg drive):
    225x7
    275x8
    315x5

    Seated Leg Curl:
    110x15
    130x15

    Seated Dumbbell Calf Raise:
    100x20
    100x23
    100x23

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    01/15/2021— Friday
    Freestyle Routine
    Triceps, Biceps, & Calves Day

    Rope Cybex Tricep Pushdown:
    30x20
    35x17
    40x14
    45x12
    50x12
    55x10
    60x10

    Overhead Horizontal Rope Tricep Extension:
    30x14
    35x10
    40x8
    45x7
    50x5
    55x4
    60x3

    Wide Cable Preacher Curl:
    35x14
    35x14
    40x12
    45x10
    50x7

    Close Cable Preacher Curl:
    35x12
    35x14
    40x11
    45x10
    50x7
    60x5

    Seated Overhead Cable Tricep Extension:
    35x14
    35x14
    40x12
    45x12
    50x10

    Incline Inner Bicep Curl:
    20x12
    25x10
    25x8

    Machine Tricep Extension:
    70x17
    90x10

    Standing One-Leg Calf Raise:
    35x15
    35x15
    35x15
    35x15
    35x15

    Calf Press on Leg Press:
    210x25
    250x25
    270x25

    ---

    01/18/2021 — Monday
    5/3/1 Strength Training
    Deadlift | Back & Abs Day

    DEADLIFT:
    Warm-Up
    225x3
    225x5
    Working Sets
    355x5
    400x3
    450x2

    Wide-Grip Lat Pulldown:
    130x15
    130x15
    145x14
    145x14
    160x15
    205x10
    235x6

    Seated Cable Row:
    115x13
    130x13
    155x11

    Machine Lat Pulldown:
    165x15
    210x10
    230x8

    High Rack Pull:
    405x5
    495x3
    545x1

    Machine Back Extension:
    210x13
    230x12
    230x12

    Machine Seated Row:
    150x12
    170x12
    210x10

    Cross-Body Crunches:
    18
    18
    18
    21
    21

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    01/19/2021 — Tuesday
    5/3/1 Strength Training
    Bench Press | Chest & Calves Day

    BENCH PRESS:
    Warm-Up
    135x10
    135x12
    Working Sets
    230x5
    260x3
    290x2
    300x1

    Incline Cable Flye:
    25x20
    30x20
    35x12
    40x9
    45x6
    50x4

    Sling Shot Bench Press:
    315x2
    315x1

    Pec Deck Flye:
    110x18
    130x12
    150x10
    150x9

    Assisted Dips:
    12
    12
    12
    12

    Smith Machine Standing Calf Raise:
    105x25
    105x25
    125x25
    145x25
    165x23
    165x23

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    01/20/2021 — Wednesday
    5/3/1 Strength Training
    Squat | Leg Day

    SQUAT:
    Warm-Up
    95x5
    95x5
    Working Sets
    180x5
    205x3
    225x5
    265x1

    Box Jumps:
    27”x5
    27”x5
    27”x5
    27”x5
    30”x5
    36”x5
    36”x3
    36”x5

    Single-Leg Leg Extension:
    70x16
    90x15
    90x15

    Machine Leg Press:
    310x7
    310x7

    Seated Dumbbell Calf Raise:
    100x23
    100x30

    ---

    01/21/2021 — Thursday
    5/3/1 Strength Training
    Shoulder Press | Shoulders & Abs Day

    STANDING BARBELL SHOULDER PRESS:
    Warm-Up
    65x10
    65x10
    Working Sets
    120x5
    135x3
    150x1
    135x3

    Dumbbell Side Lateral Raises:
    20x20
    20x20
    20x20
    20x20

    Cable Side Lateral Raise:
    10x15
    20x12
    20x12

    Pec Deck Rear Delt Reverse Flye:
    95x13
    110x12
    110x12
    130x6

    Machine Side Lateral Raise:
    50x12
    50x12
    50x12

    Machine Shoulder Press:
    110x12
    110x12
    110x12

    Dumbbell Shrugs:
    65x20
    75x20
    100x23
    100x23

    Lying Ab Leg Raises:
    20
    20
    20

    Russian Ab Twists w/ Medicine Ball:
    14x20
    14x20
    14x20

    ---

    01/22/2021— Friday
    Freestyle Routine
    Triceps, Biceps, & Calves Day

    Close-Grip Cable Preacher Curl:
    30x20
    35x15
    40x15
    45x11
    50x11
    55x7

    Rope Cybex Tricep Pushdown:
    30x20
    35x17
    40x17
    45x15
    50x14
    55x11

    Overhead Horizontal Rope Tricep Extension:
    30x15
    35x14
    40x11
    45x7
    50x6
    55x4

    Wide-Grip Cable Preacher Curl:
    30x15
    35x13
    40x11
    45x8
    50x6
    55x4

    Seated Overhead Cable Tricep Extension:
    30x15
    35x13
    40x11
    45x8
    50x7
    55x7

    Standing One-Leg Calf Raise:
    35x15
    35x15
    35x17
    35x17
    35x15
    35x15

    Incline Inner Bicep Curl:
    20x13
    25x9
    25x7
    25x6

    Underhand Tricep Cable Pushdown:
    60x25
    80x18
    100x13
    120x10
    120x7

    Resistance Band Speed Curls:
    17
    13
    12
    9
    9

    Resistance Band Tricep Pushdown:
    27
    23
    20
    18
    18

    Calf Press on Leg Press:
    230x27
    250x27
    270x25
    310x12

    Post-Lift Cardio
    Elliptical: 10 minutes HIIT Intervals

    ---

    01/25/2021 — Monday
    5/3/1 Strength Training
    Deadlift | Back & Abs Day

    DEADLIFT DELOAD:
    Warm-Up
    185x5
    185x5
    Working Sets
    190x5
    235x5
    285x5

    Wide-Grip Lat Pulldown:
    130x15
    130x15
    145x15
    160x15
    175x12
    205x8

    Underhand Lat Pulldown:
    175x12
    175x12

    Seated Cable Row:
    115x15
    130x13
    130x13
    145x12
    160x10

    Machine Back Extension:
    210x15
    210x20

    Machine Lat Pulldown:
    170x15
    210x10

    Machine Seated Row:
    130x12
    150x12
    170x12

    Cross-Body Crunches:
    18
    18
    21
    21
    25

    ---

    01/26/2021 — Tuesday
    5/3/1 Strength Training
    Bench Press | Chest & Calves Day

    BENCH PRESS DELOAD
    Warm-Up
    135x10
    135x10
    Working Sets
    135x10
    155x7
    185x7

    Pec Deck Flye:
    110x17
    110x15
    110x15
    110x15
    130x15
    130x15
    150x12

    Smith Machine Wide Bench Press:
    155x10
    195x7
    155x10

    Cybex Standing Cable Flye:
    20x17
    25x17
    30x15

    Medicine Ball Push-Up
    Superset w/ Bosu Ball Push-Up
    10 / 8
    10 / 7
    9 / 7

    Low Cybex Cable Flye:
    15x12
    15x13

    Smith Machine Standing Calf Raise:
    105x25
    125x25
    145x25
    145x25

    Calf Press on Leg Press
    230x25
    250x25
    270x25

    Post-Lift Cardio
    Stair Master: 12 minutes

    ---

    01/27/2021 — Wednesday
    5/3/1 Strength Training
    Squat | Leg Day

    SQUAT DELOAD:
    Warm-Up
    95x7
    95x7
    Working Sets
    120x5
    135x5
    145x5

    Box Jumps:
    27”x5
    27”x5
    27”x5
    27”x5
    30”x5
    36”x5
    36”x5

    Hyper-Extensions:
    8
    8
    10

    Low Box Squat:
    135x5
    135x5
    155x7
    185x5

    Single-Leg Leg Extension:
    70x17
    90x15
    90x15

    Machine Leg Press:
    310x8
    310x8
    310x8

    Seated Dumbbell Calf Raise:
    100x25
    100x25
    100x25

    Post-Lift Cardio
    Elliptical: 15 minutes HIIT Intervals

    ---

    01/28/2021 — Thursday
    5/3/1 Strength Training
    Shoulder Press | Shoulders & Abs Day

    STANDING BARBELL SHOULDER PRESS DELOAD:
    Warm-Up
    65x10
    65x10
    Working Sets
    65x12
    80x5
    95x5

    Dumbbell Side Lateral Raises:
    20x20
    20x20
    20x20
    20x20

    One-Arm Cable Side Lateral Raise:
    10x18
    20x15
    20x14
    20x15

    Pec Deck Rear Delt Reverse Flye:
    110x13
    110x13

    Machine Side Lateral Raise:
    50x18
    70x13

    Behind-The-Neck Smith Machine Shoulder Press:
    65x13
    65x15
    85x9

    Dumbbell Shrugs:
    65x20
    75x20
    100x20
    100x23

    Lying Ab Leg Raises:
    20
    20
    20

    Russian Ab Twists w/ Medicine Ball:
    14x20
    14x20
    14x20

    Post-Lift Cardio
    Stair Master Stairmill: 15 minutes

    ---

    01/29/2021— Friday
    Freestyle Routine
    Triceps, Biceps, & Calves

    Close-Grip Cable Preacher Curl:
    30x18
    35x17
    40x15
    45x13
    50x11

    Seated Overhead Cable Tricep Extension:
    30x17
    35x14
    40x10
    45x10
    50x8

    Squatted Cable Curl:
    30x18
    35x14
    40x10
    45x10
    50x7

    Rope Tricep Pushdown:
    30x25
    35x23
    40x20
    45x20
    50x15

    Overhead Horizontal Rope Tricep Extension:
    30x13
    35x12
    40x10
    45x9
    50x7

    Incline Inner Bicep Curl:
    20x15
    25x12
    25x10
    25x9

    Resistance Band Curl:
    15
    12
    9
    9

    Underhand Tricep Cable Pushdown:
    70x25
    100x15
    120x12
    120x12

    Resistance Band Tricep Pushdown:
    12
    9
    8
    8

    Standing One-Leg Calf Raise:
    35x15
    35x15
    35x17
    35x17
    35x15

    Post-Lift Cardio
    Elliptical: 10 minutes HIIT Intervals

    ---

    Supplements
    --Upon Waking--
    ACV Drink - 30ml Apple Cider Vinegar, 30ml Organic Lemon Juice, half scoop Hydra-Charge
    --Mid-Morning--
    Multivitamin - 1 tablet of Bodybuildingcom Multivitamin
    --Pre-Workout--
    Pre-Kaged - 1 scoop of Pre-Kaged Sport
    --Post-Workout--
    Protein - 1.5 scoops of Micropure Whey Protein Isolate by Kaged Muscle
    --Daily--
    Hydration - 1 gallon of water with 3 scoops of KM Hydra-Charge & 3 scoops of KM Glutamine

    ---

    Workout Notes
    I'm still grinding!!
    Just need to catch up on posting all of my workouts... :P
    I'll cap this post at four weeks' worth.
    I'll provide more of an update on my next post!

    ---


    Yes, sir!! How you doing, Wlindqu!!??? Great to hear from you! Thanks for stopping by!
    Good work. Just been working and trying to stay consistent with workouts. Diet sucks but im working on it. Hope all is good with you.
    Reply With Quote

  17. #1757
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,712
    Rep Power: 17675
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    BRACE YOURSELF! LARGE UPDATES ARE COMING!

    Monday 04/19/21
    5/3/1 Strength - Deadlift | Back & Abs Day

    Deload DEADLIFT:
    Warm-Up
    185x5
    225x5
    Working Sets
    225x5
    245x5
    295x5

    Upper-Back Pulldown:
    130x15
    145x15
    145x15
    160x15
    175x15
    205x10

    Angles90 Incline Lat Pulldown:
    85x12
    85x12
    85x12
    100x12
    115x12

    Angles90 Pulldown Pull-Aparts:
    100x10
    100x10
    115x10
    115x10

    Seated Low-To-High Box Cable Row:
    115x12
    115x12
    115x13
    130x10

    Back Extension Machine:
    170x15
    190x15
    210x15
    230x15

    Preacher Curl Machine:
    90x10 / 50x8
    110x8 / 50x8
    110x8 / 50x8

    Cross-Body Crunch:
    18
    18
    18
    18

    Post-Lift Cardio
    StairMaster Stair-Mill: 10 minutes

    -----

    Tuesday 04/20/21
    5/3/1 Strength - Bench Press | Chest Day

    BENCH PRESS
    Warm-Up
    135x12
    135x12
    Working Sets
    135x15
    165x10
    225x12

    Pec Deck Flye:
    110x12
    110x12
    110x12
    110x12
    110x13
    130x11
    130x12
    130x12

    Banded Incline Dumbbell Press:
    RB+35x14
    RB+40x10
    RB+40x10
    RB+40x11

    Incline Cable Flye:
    25x17
    35x12
    35x11
    35x10

    High Cable Crossover Flye:
    50x15
    50x15
    60x13
    60x12

    Post-Lift Cardio
    Elliptical: 22 minutes

    -----

    Wednesday 04/21/21
    5/3/1 Strength - Squat | Leg Day

    Deload SQUAT:
    Warm-Up
    135x7
    135x7
    Working Sets
    135x10
    160x5
    205x5

    Walking Lunges (Slow/Stretch):
    12
    12
    12
    12

    Resistance Band Mulligan Squat:
    10
    10
    10
    10
    10

    Landmine Hack Squat:
    90x10
    90x10
    90x10
    90x10

    Single-Leg Leg Extension:
    70x15
    90x15
    90x15

    Leg Press Machine:
    250x20
    270x20
    310x20

    Seated Smith Machine Calf Raise (bent-leg):
    245x20
    245x20
    285x15
    285x17
    285x15

    Calf Press on Leg Press (straight-leg):
    250x20
    270x20
    310x15

    Post-Lift Cardio
    StairMaster Stair-Mill: 10 minutes

    -----

    Thursday 04/22/21
    5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

    Deload STANDING BARBELL SHOULDER PRESS:
    Warm-Up
    65x12
    65x12
    Working Sets
    95x7
    95x7
    105x7

    Rear-Delt Face-Pull:
    70x15
    70x15
    85x12
    85x12
    100x15

    Chest-Supported Dumbbell Y-Raise:
    17.5x12
    17.5x12
    17.5x12

    Cable Cross Side Lateral Raise:
    10x12
    10x15
    20x10

    Shoulder Press Machine:
    70x15
    110x15
    110x15
    110x14


    Side Lateral Raise Machine:
    70x15
    70x14
    70x14
    90x10

    Lying on Bench Ab Leg Raise:
    17
    17
    18
    18

    Russian Ab Twist w/ Medicine Ball:
    14x20
    14x20
    14x20

    Post-Lift Cardio
    StairMaster Stair-Mill: 10 minutes

    -----

    Friday 04/23/21 - Triceps, Biceps, & Abs

    EZ-Bar Tricep 30's:
    (Skull-Crusher to Nose, to Forehead, Behind Head; then press to failure)
    35x10 / 35x10 / 35x10 / 35x20
    45x10 / 45x10 / 45x10 / 45x25
    45x10 / 45x10 / 45x10 / 45x30

    Assisted Tricep Dips:
    12
    13
    15

    Triceps Extension Machine:
    50x15
    70x15
    90x15

    Cable Preacher Curl Mechanical Dropset (multi-width):
    A1) Wide-Grip/Elbows-In
    A2) Medium-Grip
    A3) Close-Grip
    50x10 / 50x8 / 50x8
    60x10 / 60x8 / 60x8
    80x9 / 80x6 / 80x5
    100x6 / 100x4 / 100x3

    Assisted Bicep Chin-Ups:
    10
    10
    11

    Incline Dumbbell Curl:
    20x15
    22.5x15
    25x14

    Cross-Body Cable Triceps Extension (Away/Close/Away):
    15x17 / 15x9 / 15x7
    15x17 / 15x9 / 15x7
    15x17 / 15x10 / 15x6

    Tri-Set: Squatted Cybex Cable Curl (short position)
    Face-Away Cybex Cable Curl (lengthened position)
    Standing Dumbbell Hammer Curl
    15x17 / 15x7 / 30x7
    15x16 / 15x6 / 30x6
    15x16 / 15x5 / 30x5

    Single-Leg Standing Calf Raise:
    35x15
    35x15
    35x15

    Post-Lift Cardio
    StairMaster Stair-Mill: 10 minutes

    -----

    Monday 04/26/21
    5/3/1 Strength - Deadlift | Back & Abs Day

    DEADLIFT:
    Warm-Up
    225x5
    225x5
    Working Sets
    315x5
    360x5
    410x4

    Upper-Back Pulldown:
    130x15
    145x15
    145x15
    145x15
    205x12

    Angles90 Incline Lat Pulldown:
    85x12
    85x12
    85x12
    85x12
    115x12

    Angles90 Pulldown Pull-Aparts:
    100x12
    100x12
    115x10
    115x10

    Seated Low-To-High Box Cable Row:
    115x12
    115x12
    115x13
    130x11

    Back Extension Machine:
    170x15
    190x15
    210x15
    230x15

    Preacher Curl Machine:
    90x10 / 50x8
    110x7 / 50x7
    110x7 / 50x7
    110x7 / 50x7

    Cross-Body Crunch:
    18
    18
    18
    18

    Post-Lift Cardio
    StairMaster Stair-Mill: 10 minutes

    -----

    Tuesday 04/27/21
    5/3/1 Strength - Bench Press | Chest Day

    BENCH PRESS
    Warm-Up
    135x12
    185x8
    Working Sets
    225x5
    255x5
    275x5
    290x5

    Pec Deck Flye:
    90x12
    110x12
    110x12
    110x12
    130x12
    130x12
    130x14

    Banded Incline Dumbbell Press:
    RB+45x11
    RB+45x11
    RB+45x11
    RB+45x11

    High Cable Crossover Flye:
    50x17
    50x17
    60x16
    60x15

    Alternating Chest Press Machine (opposite arm extended):
    130x8 (each arm)
    130x10 (each arm)
    130x8 (each arm)

    Post-Lift Cardio
    Arc Trainer: 10 minutes

    -----

    Wednesday 04/28/21
    5/3/1 Strength - Squat | Leg Day

    SQUAT:
    Warm-Up
    135x5
    135x5
    Working Sets
    220x5
    255x5
    285x5

    Walking Lunges (Slow/Stretch):
    12
    12
    12

    Resistance Band Mulligan Squat:
    RB+20x10
    RB+20x10
    RB+20x10
    RB+20x10

    Landmine Hack Squat:
    90x10
    90x10
    90x10

    Single-Leg Leg Extension:
    70x15
    90x15
    90x15

    Leg Press Machine:
    250x20
    310x20

    Seated Smith Machine Calf Raise (bent-leg):
    245x20
    245x20
    285x20
    285x19

    Calf Press on Leg Press (straight-leg):
    250x23
    310x20

    -----

    Thursday 04/29/21
    5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

    STANDING BARBELL SHOULDER PRESS:
    Warm-Up
    65x12
    95x7
    Working Sets
    115x5
    135x5
    155x4

    Rear-Delt Face-Pull:
    70x15
    70x15
    85x12
    85x12
    100x15

    Superset: Cable Cross Y-Raise w/
    Two-Arm Cross Cable Side Raise:
    5x18 / 5x11
    5x18 / 5x10
    10x13 / 5x11

    Shoulder Press Machine:
    70x15
    110x14
    110x14

    Side Lateral Raise Machine:
    70x13
    70x12
    70x13

    Lying on Bench Ab Leg Raise:
    17
    18
    19
    20

    Russian Ab Twist w/ Medicine Ball:
    14x20
    14x20
    14x20

    -----

    Friday 04/30/21 - Triceps, Biceps, & Abs

    EZ-Bar Tricep 30's:
    (Skull-Crusher to Nose, to Forehead, Behind Head; then press to failure)
    35x10 / 35x10 / 35x10 / 35x20
    45x10 / 45x10 / 45x10 / 45x25
    45x10 / 45x10 / 45x10 / 45x32
    45x10 / 45x10 / 45x10 / 45x35

    Assisted Tricep Dips:
    12
    13
    14
    15

    Tricep Extension Machine:
    50x15
    70x15
    90x15
    110x10

    Barbell Bicep 21’s:
    45x7 / 45x7 / 45x7
    55x7 / 55x7 / 55x7
    55x7 / 55x7 / 55x7
    55x7 / 55x7 / 55x7

    Assisted Bicep Chin-Ups:
    10
    10
    11
    11

    Incline Dumbbell Curl:
    22.5x13
    22.5x14
    22.5x15
    22.5x15

    Resistance Band Tricep Pushdown:
    RBx25
    RBx23
    RBx23

    Banded Dumbbell Hammer Curl:
    RB+22.5x10
    RB+22.5x10

    Single-Leg Standing Calf Raise:
    35x15
    35x15
    35x15
    35x17
    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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  18. #1758
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,712
    Rep Power: 17675
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    Monday 05/03/21
    5/3/1 Strength - Deadlift | Back & Abs Day

    DEADLIFT:
    Warm-Up
    225x5
    225x5
    Working Sets
    335x3
    385x3
    405x2
    435x2

    Angles90 Incline Lat Pulldown:
    85x12
    85x12
    100x12
    100x12
    115x12

    Angles90 Pulldown Pull-Aparts:
    85x10
    100x10
    115x10

    Upper-Back Pulldown:
    160x14
    205x8

    Seated Low-To-High Box Cable Row:
    115x12
    130x12
    130x12

    Back Extension Machine:
    190x15
    210x17
    230x17

    Preacher Curl Machine:
    90x12 / 50x8
    110x10 / 50x8
    110x9 / 50x8

    Cross-Body Crunch:
    18
    18
    18
    18

    -----

    Tuesday 05/04/21
    5/3/1 Strength - Bench Press | Chest Day

    BENCH PRESS
    Warm-Up
    135x12
    185x8
    Working Sets
    240x3
    275x3
    315x1
    315x1
    315x2

    Pec Deck Flye:
    90x12
    110x12
    110x15
    130x12
    130x12
    130x13
    130x13

    Banded Incline Dumbbell Press:
    RB+45x12
    RB+50x10
    RB+50x9
    RB+50x10

    High Cable Crossover Flye:
    50x17
    50x17
    60x15
    70x14

    Alternating Chest Press Machine (opposite arm extended):
    130x8 (each arm)
    130x8 (each arm)
    130x10 (each arm)
    150x7 / 90x7 (each arm)

    -----

    Wednesday 05/05/21
    5/3/1 Strength - Squat | Leg Day

    SQUAT:
    Warm-Up
    135x5
    135x5
    Working Sets
    235x3
    270x3
    305x2
    305x2

    Walking Lunges (Slow/Stretch):
    12
    12
    12

    Resistance Band Mulligan Squat:
    RB+20x10
    RB+20x10
    RB+20x10

    Landmine Hack Squat:
    90x10
    90x10
    90x10

    Single-Leg Leg Extension:
    70x15
    90x15
    90x15

    Leg Press Machine:
    250x20
    330x20

    Seated Smith Machine Calf Raise (bent-leg):
    245x20
    245x20
    285x20
    285x20

    Calf Press on Leg Press (straight-leg):
    230x20
    250x20
    330x20

    -----

    Thursday 05/06/21
    5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

    STANDING BARBELL SHOULDER PRESS:
    Warm-Up
    65x12
    95x8
    Working Sets
    125x3
    145x3
    160x4

    Rear-Delt Face-Pull:
    70x15
    70x15
    85x12
    85x12
    100x15

    Seated Dumbbell Shoulder Press:
    70x8
    70x10
    70x9

    Chest-Supported Dumbbell Side Raise:
    25x15
    35x10
    35x10

    Superset: Cable Cross Y-Raise w/
    Two-Arm Cross Cable Side Raise:
    5x15 / 5x10
    5x16 / 5x11
    5x15 / 5x10
    5x16 / 5x11

    Cable Upright Row:
    100x15
    100x15

    Shoulder Press Machine:
    90x15
    90x17

    Side Lateral Raise Machine:
    70x12 / 30x10
    70x10 / 30x10
    70x10 / 30x10

    Lying on Bench Ab Leg Raise:
    17
    18
    19
    20

    Russian Ab Twist w/ Medicine Ball:
    14x20
    14x20
    14x20

    -----

    Friday 05/07/21 - Triceps, Biceps, & Abs

    EZ-Bar Tricep 30's:
    (Skull-Crusher to Nose, to Forehead, Behind Head; then press to failure)
    35x10 / 35x10 / 35x10 / 35x20
    45x10 / 45x10 / 45x10 / 45x27
    45x10 / 45x10 / 45x10 / 45x32

    Assisted Tricep Dips:
    12
    13
    15

    Triceps Extension Machine:
    50x15
    70x15
    90x15

    Cable Preacher Curl Mechanical Dropset (multi-width):
    A1) Wide-Grip/Elbows-In
    A2) Medium-Grip
    A3) Close-Grip
    50x10 / 50x10 / 50x9
    60x12 / 60x10 / 60x8
    80x10 / 80x6 / 80x5
    100x6 / 100x4 / 100x3

    Assisted Bicep Chin-Ups:
    10
    11
    11

    Incline Dumbbell Curl:
    20x15
    22.5x15
    25x13

    Cross-Body Cable Triceps Extension (Away/Close/Away):
    15x14 / 15x10 / 15x7
    15x15 / 15x10 / 15x7

    Tri-Set: Squatted Cybex Cable Curl (short position)
    Face-Away Cybex Cable Curl (lengthened position)
    Standing Dumbbell Hammer Curl
    15x15 / 15x8 / 30x7
    15x17 / 15x9 / 30x7

    Single-Leg Standing Calf Raise:
    35x15
    35x15
    35x17

    -----

    Monday 05/10/21
    5/3/1 Strength - Deadlift | Back & Abs Day

    DEADLIFT:
    Warm-Up
    225x5
    225x5
    Working Sets
    355x5
    410x3
    455x1

    Angles90 Incline Lat Pulldown:
    85x12
    85x12
    100x12
    100x12
    115x14

    Angles90 Pulldown Pull-Aparts:
    100x10
    100x12
    115x10
    115x10

    Upper-Back Pulldown:
    160x14
    205x11
    220x8

    Back Extension Machine:
    190x15
    210x17
    230x15

    Preacher Curl Machine:
    90x10 / 50x8
    110x9 / 50x9
    110x8 / 50x8

    Cross-Body Crunch:
    18
    18
    18
    21

    -----

    Wednesday 05/12/21
    5/3/1 Strength - Squat | Leg Day

    SQUAT:
    Warm-Up
    135x7
    135x6
    Working Sets
    255x5
    285x3
    320x2 **

    Walking Lunges (Slow/Stretch):
    12
    12
    12

    Resistance Band Mulligan Squat:
    RB+20x10
    RB+20x10
    RB+20x10

    Landmine Hack Squat:
    90x10
    90x10
    90x12

    Single-Leg Leg Extension:
    70x15
    90x15
    90x15

    Leg Press Hip Sled:
    205x20
    240x20

    Seated Smith Machine Calf Raise (bent-leg):
    245x20
    245x20
    285x18
    285x19

    Calf Press on Hip Sled (straight-leg):
    205x25
    240x25

    -----

    Thursday 05/13/21
    5/3/1 Strength - Bench Press | Chest Day

    BENCH PRESS
    Warm-Up
    135x12
    185x8
    Working Sets
    255x5
    290x3
    325x1
    340x1 * PR

    Pec Deck Flye:
    90x12
    110x12
    110x12
    130x14
    130x15
    150x13
    150x12

    Banded Incline Dumbbell Press
    RB+50x11
    RB+60x8
    RB+70x6
    RB+75x6

    High Cable Crossover Flye:
    50x18
    50x18
    60x15
    70x15

    Assisted Chest Dips:
    10
    10
    10

    Post-Lift Cardio
    Elliptical: 12 minutes

    -----

    Friday 05/14/21
    5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

    STANDING BARBELL SHOULDER PRESS:
    Warm-Up
    65x12
    95x8
    Working Sets
    135x5
    155x3
    170x2

    Rear-Delt Face-Pull:
    70x15
    70x15
    85x12
    85x12
    100x15

    Shoulder Press Machine:
    70x15
    110x15
    110x15

    Side Lateral Raise Machine:
    70x14 / 30x10
    70x12 / 30x10
    70x13 / 30x10

    Cable Upright Row:
    100x15
    120x13
    120x13

    Lying on Bench Ab Leg Raise:
    17
    18
    19
    20

    Russian Ab Twist w/ Medicine Ball:
    14x20
    14x20
    Bowser
    Free Agent

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

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  19. #1759
    Registered User jwtiger69's Avatar
    Join Date: Jun 2004
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  20. #1760
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,712
    Rep Power: 17675
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    bbowsh54 is offline
    05/17/21: WEEK 1 - MONDAY: LEGS & CALVES
    [2 second negatives]
    Warm up with 3 sets of leg extensions first
    70x10, 70x10, 70x10

    Pause Dumbbell Bulgarian Split Squats 4 X 10-12 reps
    10x10
    10x10
    10x10
    10x10

    Barbell Squats 4 X 10-12 reps
    95x12
    95x12
    115x11
    135x10

    Narrow Hip Sled Leg Press 4 X 10-12 reps
    180x12
    270x10
    270x11
    270x12

    Wide Hip Sled Leg Press 4 X 10-15 reps
    180x11
    270x10
    270x11
    270x12

    Seated Hamstring Curls 4 X 10-12 reps
    110x11
    110x12
    110x12
    130x12

    Hex-Bar Stiff-Leg Deadlift 4 X 10-15 reps
    135x10
    135x10
    135x10
    135x12

    Smith Machine Seated Calf Raises 6 X 12-15 reps
    245x18
    285x15
    285x15
    285x15
    305x15
    305x14

    Cardio: 20 minutes AM + 20 minutes PM
    (Outdoor Jog/Powerwalk)

    -----

    05/18/21 - TUESDAY: CHEST & TRICEPS
    [2 second negatives]

    Incline Dumbbell Press 4 X 10-12 rep
    40x14
    50x10
    50x10
    45x11

    Flat Pause Dumbbell Press 4 X 10-12 reps
    55x11
    55x10
    55x9
    45x10

    Chest Press Machine 4 X 10-12 reps
    130x11
    130x10
    110x10
    90x12

    Flat Dumbbell Fly 4 X 10-12 reps
    35x14
    45x12
    45x11
    45x10

    Close Grip Straight Bar Pushdowns 4 X 10-12 reps
    100x14
    120x12
    120x12
    100x12

    Close Grip Bench Press 4 X 10-12 reps
    85x13
    105x12
    105x11
    115x10

    Overhead Rope Triceps Extensions 4 X 10-12 reps
    80x12
    70x11
    60x12
    50x14

    Pec Deck Flye:
    130x15
    130x15
    150x11
    150x10

    Cardio: 20 minutes AM + 20 minutes PM
    (Outdoor Jog/Powerwalk)

    -----

    05/19/21 - WEDNESDAY: BACK & BICEPS
    [2 second negatives]

    Wide Grip Pulldowns 4 X 10-12 reps
    145x15
    160x12
    175x12
    190x10

    T-Bar Rows 4 X 10-12 reps
    70x14
    90x12
    100x12
    100x12

    Single Arm Dumbbell Rows 4 X 10-12 reps
    50x12
    55x12
    60x12
    60x12

    Rack Pulls 4 X 10-12 reps
    225x12
    315x10
    315x11
    335x12

    Close Grip EZ Bar Curls 4 X 10-12 reps
    75x10
    75x10
    65x9
    65x9

    Seated Bilateral Hammer Curls 4 X 10-12 reps
    25x12
    30x11
    30x11
    30x10

    Barbell Spider Curls 4 X 10-12 reps
    45x12
    45x12
    45x12
    45x11

    Cardio: 20 minutes AM + 20 minutes PM
    (Outdoor Jog/Powerwalk)

    -----

    05/19/21 - WEDNESDAY: BACK & BICEPS
    [2 second negatives]

    Wide Grip Pulldowns 4 X 10-12 reps
    145x15
    160x12
    175x12
    190x10

    T-Bar Rows 4 X 10-12 reps
    70x14
    90x12
    100x12
    100x12

    Single Arm Dumbbell Rows 4 X 10-12 reps
    50x12
    55x12
    60x12
    60x12

    Rack Pulls 4 X 10-12 reps
    225x12
    315x10
    315x11
    335x12

    Close Grip EZ Bar Curls 4 X 10-12 reps
    75x10
    75x10
    65x9
    65x9

    Seated Bilateral Hammer Curls 4 X 10-12 reps
    25x12
    30x11
    30x11
    30x10

    Barbell Spider Curls 4 X 10-12 reps
    45x12
    45x12
    45x12
    45x11

    Cardio: 20 minutes AM + 20 minutes PM
    (Outdoor Jog/Powerwalk)

    -----

    05/21/21 - FRIDAY: SHOULDERS & ABS
    [2 second negatives]

    Seated Dumbbell Shoulder Press 4 X 10-12 reps
    45x14
    60x12
    60x12
    60x11

    Seated Side Lateral Dumbbell Raises 4 X 10-12 reps
    20x14
    22.5x12
    22.5x12
    25x12

    Standing Front Alternating Dumbbell Raises 4 X 10-12 reps
    20x14
    22.5x14
    25x12
    25x12

    Chest-Supported Rear Dumbbell Raises 4 X 10-12 reps
    20x14
    25x12
    30x12
    30x12

    Dumbbell Shrugs 4 X 10-12 reps
    90x15
    100x15
    100x15
    100x15

    Hanging Leg Raises 4 X 10-12 reps
    12
    12
    12
    12

    Kneeling Cable Crunches 4 X 10-12 reps
    100x14
    120x12
    140x12
    140x12

    Cardio: 20 minutes AM + 20 minutes PM

    -----

    05/24/21: WEEK 2 - MONDAY: LEGS & CALVES
    [4 second negatives]
    Warm up with 3 sets of leg extensions first
    50x10, 70x10, 70x10

    Pause Bulgarian Split Squats 4 X 10-12 reps
    BWx10
    BWx10
    10x10
    10x10

    Squats 4 X 10-12 reps
    95x10
    95x10
    95x10
    115x12

    Narrow Stance Hip Sled Leg Press 4 X 10-15 reps
    140x12
    180x12
    230x12
    270x12

    Wide Stance Hip Sled Leg Press 4 X 10-12 reps
    205x12
    230x12
    270x12
    270x12

    Seated Hamstring Curls 4 X 10-12 reps
    90x12
    110x12
    130x12
    150x11

    Hex Bar Stiff Leg Deadlift 4 X 10-15 reps
    135x10
    135x10
    135x10
    135x12

    Smith Machine Seated Calf Raises 6 X 12-15 reps
    195x18
    245x18
    265x15
    265x15
    265x15
    265x15

    Cardio: 20 minutes AM + 20 minutes PM

    -----

    05/25/21 - TUESDAY: CHEST & TRICEPS
    [4 second negatives]

    Incline Dumbbell Press 4 X 10-12 rep
    40x12
    40x12
    40x11
    40x11

    Flat Pause Dumbbell Press 4 X 10-12 reps
    45x12
    45x11
    45x10
    40x11

    Chest Press Machine 4 X 10-12 reps
    90x12
    110x11
    110x10
    110x8 / 70x6

    Flat Dumbbell Fly 4 X 10-12 reps
    30x12
    30x12
    30x13
    35x12

    Close Grip Straight Bar Pushdowns 4 X 10-12 reps
    80x12
    90x14
    100x12
    100x11

    Close Grip Bench Press 4 X 10-12 reps
    85x12
    95x12
    115x10
    115x11

    Overhead Rope Tricep Extensions 4 X 10-12 reps
    70x12
    70x12
    70x12
    60x14

    Pec Deck Flye:
    110x14
    130x12
    150x10
    170x7
    190x4

    Cardio: 20 minutes AM + 20 minutes PM

    -----

    05/26/21 - WEDNESDAY: BACK & BICEPS

    Wide Grip Pulldowns 4 X 10-12 reps 2 sec neg
    145x14
    160x12
    175x12
    190x10

    T-Bar Rows 4 X 10-12 reps 2 sec neg
    70x13
    90x12
    100x11
    100x11

    Single Arm Dumbbell Rows 4 X 10-12 reps 2 sec neg
    50x12
    55x12
    60x11
    60x10

    Rack Pulls 4 X 10-12 reps 2 sec neg
    225x12
    315x10
    315x10
    315x12

    Standing Close Grip EZ Bar Curls 4 X 10-12 reps 4 sec neg
    35x12
    45x12
    45x12
    45x12

    Seated Bilateral Hammer Curls 4 X 10-12 reps 4 sec neg
    20x14
    25x12
    25x12
    30x11

    Barbell Spider Curls 4 X 10-12 reps 4 sec neg
    45x12
    45x12
    45x11
    45x11

    Cardio: 20 minutes AM + 20 minutes PM

    -----

    05/28/21 - FRIDAY: SHOULDERS & ABS
    [4 second negatives]

    Seated Dumbbell Shoulder Press 4 X 10-12 reps
    40x15
    50x12
    55x11
    60x10

    Seated Side Lateral Dumbbell Raises 4 X 10-12 reps
    20x12
    22.5x12
    22.5x12
    22.5x12

    Standing Front Alternating Dumbbell Raises 4 X 10-12 reps
    22.5x12
    22.5x12
    17.5x11
    17.5x10

    Chest-Supported Rear Dumbbell Raises 4 X 10-12 reps
    20x12
    20x15
    25x12
    30x12

    Standing Dumbbell Shrugs 4 X 10-12 reps
    90x15
    100x13
    100x14
    100x15

    Hanging Ab Leg Raises 4 X 10-12 reps
    12
    12
    12
    12

    Kneeling Cable Crunches 4 X 10-12 reps
    100x12
    110x12
    110x12
    120x12

    Side Lateral Raise Machine: 3 drop-sets
    70x15 / 50x9 / 30x7
    70x13 / 50x8 / 30x7
    70x11 / 50x7 / 30x7

    Cardio: 20 minutes AM + 20 minutes PM
    Bowser
    Free Agent

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

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  21. #1761
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,712
    Rep Power: 17675
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    bbowsh54 is offline
    06/01/21 - TUESDAY: CHEST & TRICEPS
    [Supersets w/ 2 Second Negatives]

    Flat Dumbbell Press &
    Pause Push Ups 4 x 12-15 rep/failure
    40x15 / 12
    50x15 / 10
    60x15 / 8
    75x11 / 7

    Incline Dumbbell Press &
    Incline Dumbbell Fly 3 x 12-15 reps
    40x14 / 22.5x14
    45x14 / 25x14
    50x14 / 25x13

    Chest Press Machine &
    Incline Push Ups 3 x 12-15 reps/failure
    110x14 / 12
    110x12 / 8
    130x13 / 7

    Wide Grip Straight Bar Pushdowns &
    Close Grip Straight Bar Pushdowns 3 x 12-15 reps
    70x15 / 70x12
    80x15 / 60x13
    100x13 / 70x12

    Overhead Straight Bar Cable Tricep Extensions &
    Close Grip Push Ups 3 x 12-15 reps/failure
    70x20 / 8
    80x17 / 7
    100x14 / 7

    Flat Bench EZ Bar Skullcrushers &
    Incline Bench EZ Bar Skullcrushers 3 x 12-15 reps
    45x15 / 45x12
    45x15 / 35x15
    45x15 / 35x15

    Cable Crossover Cybex Fly: 3 sets
    20x25
    30x13
    30x12

    Pec Deck Fly: 2 sets
    130x12
    130x12

    -----

    06/02/21 - Wednesday: BACK & BICEPS
    [Supersets w/ 2 Second Negatives]

    Bent Over Dumbbell Rows &
    T-Bar Rows 3 X 12-15 reps
    50x15 / 70x14
    55x14 / 70x12
    55x15 / 60x14

    Reverse Grip Pulldowns &
    Wide Grip Pulldowns 3 X 12-15 reps
    145x14 / 145x12
    145x14 / 115x15
    130x15 / 100x15

    Wide Grip Seated Cable Rows &
    Narrow Grip Seated Cable Rows 4 X 12-15 reps
    70x14 / 70x14
    70x15 / 70x15
    70x15 / 70x15
    85x13 / 85x15

    Seated Bilateral Dumbbell Curls &
    Seated Bilateral Hammer Curls 3 X 12-15 reps
    30x12 / 25x14
    25x11 / 22.5x14
    20x13 / 22.5x13

    Wide Grip EZ Bar Preacher Curls &
    Close Grip EZ Bar Preacher Curls 3 X 12-15 reps
    45x12 / 45x10
    35x13 / 35x13
    30x15 / 30x15

    Barbell Drag Curls &
    Barbell Spider Curls 3 X 12-15 reps
    45x12 / 35x13
    45x12 / 35x14
    45x12 / 35x15

    -----

    06/03/21: WEEK 3 - Thursday: LEGS & CALVES
    [Supersets w/ 2-Second Negatives]

    Warm up with 3 sets of Leg Extensions first
    70x10, 70x10, 70x10

    Landmine Hack Squats &
    Dumbbell Goblet Squat 3 x 12-15 reps
    45x14 / 50x12
    55x14 / 55x12
    55x14 / 60x12

    Wide Stance Hip Sled Leg Press &
    Narrow Stance Hip Sled Leg Press 3 x 12-15 reps
    180x14 / 180x14
    180x14 / 180x14
    200x14 / 200x13

    Leg Extensions &
    Partial Leg Extensions 3 x 12-15 reps
    90x14 / 90x12
    90x15 / 70x15
    110x15 / 70x15

    Lying Dumbbell Leg Curls &
    Reverse Lunges 3 x 12-15 reps
    15x15 / 14
    20x17 / 14
    25x17 / 14

    Seated Leg Curls &
    Hex Bar Romanian Deadlifts 3 x 12-15 reps
    110x15 / 115x15
    130x15 / 115x15
    150x13 / 165x15

    Standing Calf Raises &
    Smith Machine Seated Calf Raises 6 x 12-15 reps
    105x15 / 175x18
    105x15 / 225x15
    125x15 / 245x15
    125x17 / 245x15
    155x15 / 245x15
    155x15 / 245x15

    -----

    06/04/21 - FRIDAY: SHOULDERS & ABS
    [Supersets w/ 2-Second Negatives]

    Seated Dumbbell Shoulder Press &
    Arnold Press 3 X 12-15 reps
    45x15 / 35x14
    50x15 / 35x13
    60x13 / 35x12

    Seated Dumbbell Side Raises &
    Partial Side Raises 4 X 12-15 reps
    20x15 / 20x15
    22.5x15 / 22.5x15
    25x15 / 25x15
    25x15 / 25x14

    Front Straight-Bar Cable Raises &
    Front Dumbbell Raises 3 X 12-15 reps
    50x15 / 17.5x15
    60x15 / 17.5x15
    70x15 / 20x15

    Rear-Delt Reverse Cable Fly &
    Bent-Over Reverse Dumbbell Fly 3 X 12-15 reps
    20x13 / 25x15
    10x17 / 22.5x15
    10x17 / 22.5x15

    Standing Dumbbell Shrugs &
    Barbell Shrugs 3 X 12-15 reps
    100x15 / 135x15
    100x15 / 205x15
    100x15 / 205x15

    V-Sit Ups &
    Cross-Body Crunches 3 X 12-15 reps
    15 / 14
    15 / 14
    17 / 14

    -----

    06/07/21: WEEK 4 - MONDAY: LEGS & CALVES
    [Supersets w/ 4-Second Negatives]

    -Warm up with 3 sets of Leg Extensions first-
    70x10, 70x10, 70x10

    Landmine Hack Squats &
    Dumbbell Goblet Squats 3 x 12-15 reps
    45x12 / 50x15
    55x14 / 55x14
    55x15 / 60x13

    Wide Stance Hip Sled Leg Press &
    Narrow Stance Hip Sled Leg Press 3 x 12-15 reps
    180x14 / 180x14
    180x15 / 180x14
    180x15 / 180x15

    Leg Extensions &
    Partial Leg Extensions 3 x 12-15 reps
    90x15 / 70x15
    90x15 / 70x15
    110x15 / 70x15

    Lying Dumbbell Leg Curls &
    Reverse Lunges 3 x 12-15 reps
    20x15 / 14
    25x15 / 14
    25x15 / 14

    Seated Leg Curls &
    Trap Bar Romanian Deadlifts 3 x 12-15 reps
    110x15 / 135x15
    130x15 / 135x15
    130x15 / 155x15

    Smith Machine Standing Calf Raises &
    Smith Machine Seated Calf Raises 6 x 12-15 reps
    105x15 / 225x15
    105x15 / 245x15
    125x15 / 245x15
    125x15 / 245x15
    155x15 / 245x15
    155x15 / 245x15

    -----

    06/08/21 - TUESDAY: CHEST & TRICEPS
    [Supersets w/ 4-Second Negatives]

    Flat Dumbbell Press &
    Pause Push Ups 3 x 12-15 reps/failure
    40x15 / 12
    50x15 / 11
    50x16 / 11

    Incline Dumbbell Press &
    Incline Dumbbell Fly 3 x 12-15 reps
    40x17 / 20x15
    50x15 / 20x14
    45x15 / 20x14

    Chest Press Machine &
    Incline Push Ups 3 x 12-15 reps/failure
    110x14 / 10
    110x14 / 10
    110x14 / 10

    Wide Grip Straight Bar Pushdowns &
    Close Grip Straight Bar Pushdowns 3 x 12-15 reps
    70x15 / 70x15
    70x15 / 70x15
    80x16 / 80x15

    Overhead Straight Bar Cable Tricep Extensions &
    Close Grip Push Ups 3 x 12-15 reps/failure
    80x17 / 10
    90x15 / 9
    100x14 / 9

    Flat Bench EZ Bar Skullcrushers &
    Incline Bench EZ Bar Skullcrushers 3 x 12-15 reps
    35x16 / 35x15
    45x15 / 35x14
    45x15 / 35x14

    Cable Crossover Cybex Fly: 3 sets
    25x17
    25x17
    35x17

    Pec Deck Flye: 3 sets
    130x13
    130x13
    130x13

    -----

    06/09/21 - Wednesday: BACK & BICEPS
    [Supersets w/ 2-Second Negatives for back &
    4-Second Negatives for biceps]

    Bent Over Dumbbell Rows &
    T-Bar Rows 3 X 12-15 reps
    50x15 / 70x15
    55x15 / 70x15
    55x15 / 70x15

    Reverse Grip Pulldowns &
    Wide Grip Pulldowns 3 X 12-15 reps
    145x15 / 115x15
    145x15 / 115x15
    145x15 / 100x15

    Wide Grip Seated Cable Rows &
    Narrow Grip Seated Cable Rows 5 X 12-15 reps
    70x15 / 70x15
    70x15 / 70x15
    85x15 / 85x15
    85x15 / 85x15
    100x12 / 100x12

    Wide Grip EZ Bar Preacher Curls &
    Close Grip EZ Bar Preacher Curls 3 X 12-15 reps
    30x15 / 25x15
    30x15 / 25x15
    35x15 / 25x15

    Seated Bilateral Dumbbell Curls &
    Seated Bilateral Hammer Curls 3 X 12-15 reps
    25x14 / 22.5x14
    22.5x12 / 20x14
    20x12 / 17.5x15

    Barbell Drag Curls &
    Barbell Spider Curls 3 X 12-15 reps
    45x15 / 35x15
    45x15 / 35x15
    45x15 / 35x15

    -----

    06/11/21 - FRIDAY: SHOULDERS & ABS
    [Supersets w/ 4-Second Negatives]

    Seated Dumbbell Shoulder Press &
    Arnold Press 3 X 12-15 reps
    45x15 / 30x14
    50x15 / 30x14
    50x15 / 30x14

    Seated Dumbbell Side Raises &
    Partial Side Raises 4 X 12-15 reps
    20x15 / 20x15
    17.5x15 / 17.5x15
    20x15 / 20x14
    22.5x15 / 17.5x15

    Front Dumbbell Raises &
    Front Resistance Band Raises 3 X 12-15 reps
    12.5x15 / RBx15
    17.5x15 / RBx15
    17.5x15 / RBx15

    Bent-Over Reverse Dumbbell Fly &
    Resistance Band Face-Pull 4 X 12-15 reps
    22.5x15 / RBx15
    25x15 / RBx15
    25x15 / RBx15
    25x15 / RBx15

    Standing Pause Dumbbell Shrugs &
    Standing Dumbbell Shrugs 4 X 12-15 reps
    90x15 / 90x15
    90x15 / 80x15
    100x15 / 85x15
    100x15 / 85x15

    V-Sit Ups &
    Cross-Body Crunches 3 X 12-15 reps
    15 / 14
    15 / 14
    17 / 14
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    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
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    Monday 06/14/21
    5/3/1 Strength - Deadlift | Back & Abs Day

    DEADLIFT: 5 sets
    Warm-Up
    225x5
    225x5
    Working Sets
    315x5
    360x5
    410x3

    Angles90 Incline Lat Pulldown: 6 sets
    85x12
    85x12
    100x12
    100x12
    115x15
    130x12

    Angles90 Pulldown Pull-Aparts: 3 sets
    100x12
    100x12
    115x10

    Upper-Back Pulldown: 3 sets
    160x15
    190x13
    205x9

    Seated Low-To-High Box Cable Row: 3 sets
    115x15
    115x15
    130x13

    Back Extension Machine: 3 sets
    190x15
    210x15
    230x15

    Preacher Curl Machine: 2 sets
    90x12 / 50x8
    110x8 / 50x10

    Cross-Body Crunch: 4 sets
    18
    18
    18
    22

    -----

    Tuesday 06/15/21
    5/3/1 Strength - Bench Press | Chest Day

    BENCH PRESS
    Warm-Up
    135x12
    185x7
    Working Sets
    225x5
    255x5
    290x3
    225x10

    Pec Deck Fly: 7 sets
    90x12
    110x12
    110x12
    130x13
    130x14
    130x14
    150x10

    Banded Incline Dumbbell Press: 5 sets
    RB+50x10
    RB+50x9
    RB+50x9
    RB+50x9
    RB+50x9

    High Cable Crossover Fly: 4 sets
    60x16
    60x14
    50x15
    50x15

    Decline Dumbbell Fly: 3 sets
    50x7
    50x8
    50x9

    -----

    Wednesday 06/16/21
    5/3/1 Strength - Squat | Leg Day

    SQUAT:
    Warm-Up
    135x5
    135x5
    Working Sets
    225x5
    270x4
    285x3

    Walking Lunges (Slow/Stretch): 3 sets
    12
    12
    12

    Resistance Band Mulligan Squat: 3 sets
    RB+20x10
    RB+20x10
    RB+20x10

    Landmine Hack Squat: 3 sets
    90x10
    90x10
    90x10

    Hex Bar Romanian Deadlift: 3 sets
    135x12
    185x10
    225x8

    Single-Leg Leg Extension:
    70x15
    90x15
    90x20

    Seated Smith Machine Calf Raise (bent-leg):
    245x18
    245x20
    245x22

    Single-Leg Standing Calf Raise (straight-leg): 3 sets
    45x10
    45x10
    45x10

    -----

    Thursday 06/17/21
    5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

    STANDING BARBELL SHOULDER PRESS:
    Warm-Up
    65x13
    95x8
    Working Sets
    115x5
    135x5
    155x2
    155x3

    Standing Dumbbell Side Raise: 5 sets
    17.5x15
    17.5x15
    17.5x15
    17.5x15
    25x15

    Shoulder Press Machine: 3 sets
    70x15
    110x15
    110x15

    Side Lateral Raise Machine: 3 sets
    70x12
    70x13
    70x12

    Superset: Cable Cross Y-Raise w/
    Two-Arm Cross Cable Side Raise: 3 sets
    5x18 / 5x12
    5x18 / 5x12
    10x12 / 5x13

    Lying on Bench Ab Leg Raise: 4 sets
    17
    18
    19
    20

    Russian Ab Twist w/ Medicine Ball: 2 sets
    14x20
    14x20

    -----

    Friday 06/18/21 | Triceps, Biceps, & Abs Day

    EZ-Bar Tricep 30's: 4 sets
    (Skull-Crusher to Nose, to Forehead, Behind Head; then press to failure)
    35x10 / 35x10 / 35x10 / 35x20
    45x10 / 45x10 / 45x10 / 45x20
    45x10 / 45x10 / 45x10 / 45x20
    45x10 / 45x10 / 45x10 / 45x23

    Triceps Extension Machine: 3 sets
    50x15
    70x15
    90x12

    Reverse-Grip Bench Press: 4 sets
    115x12
    115x14
    115x15
    115x20

    Resistance Band Triceps Pushdown: 3 sets
    RBx15
    RBx14
    RBx15

    Resistance Band Bent-Over Overhead Tricep Extension: 2 sets
    RBx18
    RBx17

    EZ-Bar Bicep Mechanical Dropset: 4 sets
    A1) Steep-Angle Preacher Curl
    A2) 45-Degree Preacher Curl
    A3) Standing EZ-Bar Curl
    35x10 / 35x10 / 35x12
    45x10 / 45x9 / 45x8
    45x10 / 45x8 / 45x8
    45x10 / 45x8 / 45x7

    Incline Dumbbell Curl: 4 sets
    25x12
    25x10
    25x10
    25x11

    Chest-Supported Dumbbell Hammer Curl: 2 sets
    25x12
    25x12

    Single-Leg Standing Calf Raise: 5 sets
    45x10
    45x10
    45x10
    45x10
    45x10
    Bowser
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  23. #1763
    weigh, not measure mtnmama's Avatar
    Join Date: Apr 2013
    Location: Colorado, United States
    Age: 43
    Posts: 742
    Rep Power: 6381
    mtnmama is a name known to all. (+5000) mtnmama is a name known to all. (+5000) mtnmama is a name known to all. (+5000) mtnmama is a name known to all. (+5000) mtnmama is a name known to all. (+5000) mtnmama is a name known to all. (+5000) mtnmama is a name known to all. (+5000) mtnmama is a name known to all. (+5000) mtnmama is a name known to all. (+5000) mtnmama is a name known to all. (+5000) mtnmama is a name known to all. (+5000)
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    dayum dude - nice progress back to '14. ive been coming and going since a bit before then - but havent been as consistent as you, sir, have been. just wanted to say wtaf - and good on you!
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  24. #1764
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,712
    Rep Power: 17675
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    bbowsh54 is offline
    Monday 06/21/21
    5/3/1 Strength - Deadlift | Back & Abs Day

    DEADLIFT: 6 sets
    Warm-Up
    225x5
    225x5
    Working Sets
    335x3
    385x3
    435x1
    405x3

    Angles90 Incline Lat Pulldown: 6 sets
    85x12
    85x12
    100x12
    100x12
    115x12
    130x12

    Angles90 Pulldown Pull-Aparts: 3 sets
    100x12
    115x10
    115x11

    Upper-Back Pulldown: 2 sets
    160x13
    205x10

    Seated Low-To-High Box Cable Row: 3 sets
    115x15
    130x12
    145x10

    Back Extension Machine: 3 sets
    210x15
    230x15
    345x13

    Preacher Curl Machine: 2 sets
    90x12 / 50x8
    110x10 / 50x10

    Cross-Body Crunch: 4 sets
    18
    18
    18
    22

    -----

    Tuesday 06/22/21
    5/3/1 Strength - Bench Press | Chest Day

    BENCH PRESS
    Warm-Up
    135x12
    185x8
    Working Sets
    240x3
    275x3
    315x1
    225x12

    Pec Deck Fly: 5 sets
    90x12
    110x12
    130x15
    150x11
    150x10

    Banded Incline Dumbbell Press: 5 sets
    RB+50x12
    RB+50x11
    RB+50x11
    RB+50x11
    RB+60x9

    Decline Dumbbell Fly: 5 sets
    50x10
    50x10
    50x10
    50x10
    60x8

    Incline Cable Fly: 3 sets
    20x15
    25x13
    30x9

    -----

    Wednesday 06/23/21
    5/3/1 Strength - Squat | Leg Day

    SQUAT:
    Warm-Up
    135x5
    135x5
    Working Sets
    235x3
    275x3
    315x2

    Walking Lunges (Slow/Stretch): 3 sets
    12
    12
    12

    Resistance Band Mulligan Squat: 3 sets
    RB+20x10
    RB+20x10
    RB+20x10

    Landmine Hack Squat: 3 sets
    90x10
    90x10
    90x10

    Hex Bar Romanian Deadlift: 3 sets
    185x10
    225x8
    255x8

    Single-Leg Leg Extension: 3 sets
    70x15
    90x15
    110x8

    Single-Leg Standing Calf Raise (straight-leg): 3 sets
    45x10
    45x10
    45x12

    Seated Smith Machine Calf Raise (bent-leg): 3 sets
    245x20
    245x20
    245x20

    -----

    Thursday 06/24/21
    5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

    STANDING BARBELL SHOULDER PRESS:
    Warm-Up
    65x12
    95x8
    Working Sets
    125x3
    145x3
    160x2
    135x6

    Standing Dumbbell Side Raise: 5 sets
    17.5x15
    17.5x15
    17.5x15
    17.5x15
    25x15

    Shoulder Press Machine: 4 sets
    70x15
    110x15
    130x10
    150x7

    Side Lateral Raise Machine: 4 sets
    70x15 / 30x8
    70x13 / 30x8
    70x13 / 30x8
    70x10 / 30x8

    Superset: Cable Cross Y-Raise w/
    Two-Arm Cross Cable Side Raise: 2 sets
    5x18 / 5x10
    10x12 / 5x10

    Overhead Plate Raise: 2 sets
    45x12
    45x12

    Lying on Bench Ab Leg Raise: 4 sets
    17
    18
    19
    20

    Russian Ab Twist w/ Medicine Ball: 3 sets
    14x20
    18x18
    18x18

    -----

    Friday 06/25/21 | Triceps, Biceps, & Abs Day

    EZ-Bar Tricep 30's:
    (Skull-Crusher to Nose, to Forehead, Behind Head; then press out)
    35x10 / 35x10 / 35x10 / 35x20
    45x10 / 45x10 / 45x10 / 45x25
    45x10 / 45x10 / 45x10 / 45x30
    45x10 / 45x10 / 45x10 / 45x30

    Superset: Incline Dumbbell Curl &
    Standing Alternating Dumbbell Curl:
    25x14 / 25x10
    25x14 / 25x10
    25x15 / 25x9
    30x9 / 30x7

    Superset: Resistance Band Triceps Pushdown &
    Resistance Band Bent-Over Overhead Extension:
    RBx20 / RBx8
    RBx18 / RBx8
    RBx21 / RBx8
    RBx17 / RBx8
    RBx16 / RBx8

    Superset: Spider Barbell Curl &
    Standing Barbell Curl:
    55x12 / 55x8
    55x12 / 55x8
    55x12 / 55x7
    55x12 / 55x7

    Close-Grip Bench Press:
    135x15
    155x15
    155x16
    155x14

    Triceps Extension Machine:
    50x15
    70x15
    90x12
    90x10

    Preacher Curl Machine:
    50x12
    90x8 / 50x8
    90x7 / 50x7

    Chest-Supported Dumbbell Hammer Curl:
    30x10
    30x9

    Single-Leg Standing Calf Raise:
    45x10
    45x11
    45x12
    45x13

    -----

    Monday 06/28/21
    5/3/1 Strength - Deadlift | Back & Abs Day

    DEADLIFT:
    Warm-Up
    225x5
    225x5
    Working Sets
    360x5
    410x3
    455x1
    405x3

    Angles90 Incline Lat Pulldown: 5 sets
    85x12
    85x12
    100x12
    100x12
    130x14

    Angles90 Pulldown Pull-Aparts: 3 sets
    100x12
    115x12
    130x10

    Upper-Back Pulldown: 2 sets
    160x14
    205x11

    Seated Low-To-High Box Cable Row: 4 sets
    115x15
    130x15
    145x12
    160x7

    Back Extension Machine: 3 sets
    210x15
    230x15
    245x15

    Preacher Curl Machine: 2 sets
    90x12 / 50x8
    110x10 / 50x8

    Cross-Body Crunch: 4 sets
    18
    18
    18
    22

    -----

    Tuesday 06/29/21
    5/3/1 Strength - Squat | Leg Day

    SQUAT:
    Warm-Up
    135x5
    135x5
    Working Sets
    255x5
    285x3
    295x4

    Walking Lunges (Slow/Stretch): 3 sets
    12
    12
    12

    Resistance Band Mulligan Squat: 3 sets
    RB+20x10
    RB+20x10
    RB+20x10

    Landmine Hack Squat: 3 sets
    90x10
    90x10
    90x11

    Banded Hex Bar Romanian Deadlift: 3 sets
    185x12
    225x10
    275x8

    Single-Leg Leg Extension: 4 sets
    70x15
    90x15
    110x10
    110x10

    Single-Leg Standing Calf Raise (straight-leg): 3 sets
    45x10
    45x11
    45x12

    Seated Smith Machine Calf Raise (bent-leg): 3 sets
    245x20
    245x22
    245x20

    -----

    Wednesday 06/30/21
    5/3/1 Strength - Bench Press | Chest Day

    BENCH PRESS
    Warm-Up
    135x12
    185x8
    Working Sets
    255x5
    290x3
    325x1
    350xfail

    Pec Deck Fly: 6 sets
    90x12
    110x12
    110x12
    130x14
    150x10
    150x11

    Banded Incline Dumbbell Press: 5 sets
    RB+55x12
    RB+55x10
    RB+55x8
    RB+55x7
    RB+55x8

    Decline Dumbbell Fly: 5 sets
    55x8
    55x8
    55x8
    55x9
    55x8

    Cybex Cable Crossover Fly: 3 sets
    30x15
    30x15
    35x12

    -----

    Thursday 07/01/21
    5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

    STANDING BARBELL SHOULDER PRESS:
    Warm-Up
    65x12
    95x8
    Working Sets
    135x5
    155x3
    170x1
    135x4

    Standing Dumbbell Side Raise: 5 sets
    20x13
    20x13
    20x13
    20x13
    30x13

    Plate-Loaded Shoulder Press Machine: 3 sets
    140x15
    160x15
    180x12

    Superset: Cable Cross Y-Raise w/
    Two-Arm Cross Cable Side Raise: 3 sets
    5x20 / 5x12
    10x15 / 5x12
    10x14 / 10x8

    Side Lateral Raise Machine: 3 sets
    70x12 / 30x8
    70x11 / 30x8
    70x11 / 30x8

    Rear Delt Row With Supination: 3 sets
    25x15
    35x12
    40x12

    Lying on Bench Ab Leg Raise: 4 sets
    17
    18
    19
    20

    Russian Ab Twist w/ Medicine Ball: 2 sets
    20x15
    20x15

    -----

    Friday 07/02/21 | Triceps, Biceps, & Abs Day

    EZ-Bar Tricep 30's:
    (Skull-Crusher to Nose, to Forehead, Behind Head; then press out)
    35x10 / 35x10 / 35x10 / 35x25
    45x10 / 45x10 / 45x10 / 45x30
    45x10 / 45x10 / 45x10 / 45x35

    Superset: Incline Dumbbell Curl &
    Standing Alternating Dumbbell Curl:
    25x15 / 25x10
    25x15 / 25x10
    25x15 / 25x8

    Superset: Resistance Band Triceps Pushdown &
    Resistance Band Bent-Over Overhead Extension:
    RBx20 / RBx10
    RBx20 / RBx9
    RBx20 / RBx9

    Superset: Spider Barbell Curl &
    Standing Barbell Curl:
    55x12 / 55x7
    55x13 / 55x8
    55x14 / 55x7

    Close-Grip Bench Press:
    145x15
    145x16
    145x17

    Triceps Extension Machine:
    50x15
    70x15
    90X15

    Preacher Curl Machine:
    50x15
    90x9 / 50x8
    90x8 / 50x8

    Chest-Supported Dumbbell Hammer Curl:
    25x15
    25x14

    Single-Leg Standing Calf Raise:
    45x10
    45x12
    45x12

    -----

    Still catching up! More to come!
    Bowser
    Free Agent

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

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  25. #1765
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,712
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    Tuesday 07/06/21
    5/3/1 Strength - Bench Press | Chest Day

    Deload BENCH PRESS
    Warm-Up
    135x12
    185x8
    Working Sets
    205x5
    225x7
    225x7

    Pec Deck Fly: 7 sets
    90x12
    110x12
    110x15
    130x14
    150x13
    150x12
    150x11

    Banded Incline Dumbbell Press: 4 sets
    RB+55x13
    RB+55x11
    RB+55x9
    RB+55x9

    Decline Dumbbell Fly: 4 sets
    55x10
    55x9
    55x9
    55x9

    Tri-Set: Wide Grip Straight Bar Pushdown,
    Close Grip Straight Bar Pushdown,
    Overhead Cable Tricep Extension: 2 sets
    70x15 / 70x15 / 70x12
    70x15 / 60x15 / 60x15

    Chest Press Machine: 2 sets
    130x14 / 90x8 / 50x12
    130x12 / 90x6 / 50x10

    Incline Cable Fly: 3 sets
    25x13
    25x13
    25x12

    -----

    Wednesday 07/07/21
    5/3/1 Strength - Squat | Leg Day

    Deload SQUAT:
    Warm-Up
    135x5
    135x5
    Working Sets
    135x7
    185x7
    205x7

    Walking Lunges (Slow/Stretch): 3 sets
    12
    12
    12

    Resistance Band Mulligan Squat: 3 sets
    RB+20x10
    RB+20x10
    RB+20x10

    Landmine Hack Squat: 3 sets
    90x10
    90x10
    90x11

    Banded Hex Bar Romanian Deadlift: 3 sets
    185x12
    205x12
    255x10

    Single-Leg Leg Extension: 5 sets
    70x15
    70x15
    90x15
    110x10
    110x11

    Seated Hamstring Curl: 2 sets
    130x15
    150x12

    -----

    Thursday 07/08/21
    5/3/1 Strength - Deadlift | Back & Biceps Day

    Deload DEADLIFT:
    Warm-Up
    225x5
    225x5
    Working Sets
    225x7
    245x5
    295x5

    Angles90 Incline Lat Pulldown:
    80x12
    90x12
    100x12
    110x12
    120x12
    130x13

    Angles90 Pulldown Pull-Aparts:
    90x14
    100x14

    Mag Bar Upper-Back Pulldown:
    130x15
    145x15

    Barbell Bicep 21’s:
    40x7 / 40x7 / 40x7
    50x7 / 50x7 / 50x7
    60x7 / 60x7 / 60x7

    Face-Away Cable Curls:
    15x17
    20x13
    25x12

    One-Arm Kneeling Angles90 Lat Pull Machine:
    70x12
    90x10
    90x10

    Seated Calf Raise:
    90x15
    90x17
    100x15
    115x13
    115x13

    -----

    Tuesday 07/13/21
    5/3/1 Strength - Bench Press | Chest Day

    BENCH PRESS
    Warm-Up
    135x12
    185x8
    Working Sets
    225x5
    260x5
    295x3
    295x3
    225x10

    Pec Deck Fly:
    90x12
    110x12
    110x15
    130x14
    150x11
    150x11

    Banded Incline Dumbbell Press:
    RB+55x12
    RB+55x10
    RB+55x9
    RB+55x8

    Decline Dumbbell Fly:
    55x10
    55x9
    55x9
    55x8

    One-Arm Crossbody Tricep Pushdown:
    30x15
    30x14
    30x14

    V-Bar Tricep Pushdown:
    100x12
    110x10
    100x13

    Chest Press Machine:
    130x10
    150x8 / 90x7
    150x7 / 70x10

    -----

    Wednesday 07/14/21
    5/3/1 Strength - Deadlift | Back & Abs Day

    DEADLIFT:
    Warm-Up
    225x5
    225x5
    Working Sets
    315x5
    365x5
    415x4

    Angles90 Incline Lat Pulldown:
    85x12
    85x12
    85x12
    100x12
    115x12
    130x12

    Seated Low-To-High Box Cable Row:
    115x15
    130x12
    145x10
    160x8

    Angles90 Pulldown Pull-Aparts:
    100x12
    115x12
    130x8

    Upper-Back Pulldown:
    160x15
    205x10

    Back Extension Machine:
    210x15
    230x15
    245x13

    Preacher Curl Machine:
    90x10 / 50x8
    110x9 / 50x8

    Cross-Body Crunch:
    18
    18
    18
    23

    -----

    Thursday 07/15/21
    5/3/1 Strength - Squat | Leg Day

    SQUAT:
    Warm-Up
    135x5
    135x5
    Working Sets
    225x5
    260x5
    295x3

    Walking Lunges (Slow/Stretch):
    12
    12
    12

    Resistance Band Mulligan Squat:
    RB+20x10
    RB+20x10
    RB+20x10

    Box Squat:
    225x8
    225x10
    245x8

    Plate-Loaded Leg Press (Low/Close/Quad)
    180x15
    230x15
    280x15

    Single-Leg Leg Extension:
    70x15
    90x15
    110x10

    Seated Hamstring Curl:
    130x15
    170x10

    Seated Calf Raise:
    90x17
    90x17
    100x15
    100x14

    -----

    Friday 07/16/21
    5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

    STANDING BARBELL SHOULDER PRESS:
    Warm-Up
    65x12
    95x8
    Working Sets
    115x5
    135x5
    155x4

    Standing Dumbbell Side Raise: 5 sets
    20x13
    20x13
    20x13
    20x13
    30x15

    Seated Dumbbell Shoulder Press: 3 sets
    60x11
    60x12
    60x10

    Chest-Supported Dumbbell Rear Delt Swings: 3 sets
    20x15
    20x15
    20x15

    One-Arm Banded Dumbbell Side Raise: 3 sets
    RB+7.5x12
    RB+7.5x12
    RB+7.5x12

    Rear Delt Row With Supination: 3 sets
    45x10
    45x10
    45x10

    Lying on Bench Ab Leg Raise: 4 sets
    17
    18
    20
    20
    Bowser
    Free Agent

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

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  26. #1766
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,712
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    bbowsh54 is offline
    Friday 07/09/21
    5/3/1 Strength - Shoulder Press | Shoulders & Abs Day

    Deload STANDING BARBELL SHOULDER PRESS:
    Warm-Up
    65x12
    65x12
    Working Sets
    95x8
    115x7
    115x7

    Standing Dumbbell Side Raise: 5 sets
    20x13
    20x13
    20x13
    20x13
    30x15

    Seated Dumbbell Shoulder Press: 3 sets
    60x10
    60x11
    60x11

    Chest-Supported Dumbbell Rear Delt Swings: 3 sets
    20x12
    20x14
    20x16

    One-Arm Banded Dumbbell Side Raise: 3 sets
    RB+7.5x15
    RB+7.5x13
    RB+7.5x15

    Rear Delt Row With Supination: 3 sets
    40x12
    40x13
    40x14

    Lying on Bench Ab Leg Raise: 4 sets
    17
    18
    20
    20

    Russian Ab Twist w/ Medicine Ball: 2 sets
    20x15
    20x15

    -----

    Monday 07/19/21
    5/3/1 Strength - Deadlift | Back & Abs Day

    DEADLIFT:
    Warm-Up
    225x5
    225x5
    Working Sets
    340x3
    405x3
    435x2

    Angles90 Incline Lat Pulldown:
    85x12
    85x12
    85x12
    100x12
    115x12
    130x12

    Seated Low-To-High Box Cable Row:
    130x13
    145x12
    160x9

    Angles90 Pulldown Pull-Aparts:
    100x12
    115x14

    Upper-Back Pulldown:
    130x15
    160x15
    205x11

    Back Extension Machine:
    230x15
    245x14

    Preacher Curl Machine:
    90x12 / 80x8
    110x9 / 80x8

    Cross-Body Crunch:
    18
    18
    18
    23

    -----

    Tuesday 07/20/21
    5/3/1 Strength - Shoulder Press | Shoulders Day

    STANDING BARBELL SHOULDER PRESS:
    Warm-Up
    65x12
    95x8
    Working Sets
    125x3
    145x3
    160x3

    Standing Dumbbell Side Raise: 5 sets
    20x13
    20x13
    20x13
    20x13
    30x15

    Seated Dumbbell Shoulder Press: 3 sets
    60x13
    60x12
    60x12

    Chest-Supported Dumbbell Rear Delt Swings: 3 sets
    25x13
    25x13
    25x13

    One-Arm Cable Side Raise: 3 sets
    20x12
    20x12
    20x13

    Superset: Cable Cross Y-Raise w/
    Two-Arm Cross Cable Side Raise: 2 sets
    10x11 / 5x11
    10x11 / 5x11

    Rear Delt Row With Supination: 2 sets
    45x10
    45x12

    -----

    Wednesday 07/21/21
    5/3/1 Strength - Squat | Leg Day

    SQUAT:
    Warm-Up
    135x5
    135x5
    Working Sets
    245x3
    275x3
    315x5

    Walking Lunges (Slow/Stretch): 3 sets
    12
    12
    12

    Resistance Band Mulligan Squat: 3 sets
    RB+20x10
    RB+20x10
    RB+20x10

    Landmine Hack Squat: 3 sets
    90x10
    90x10
    90x11

    Banded Hex Bar Romanian Deadlift: 3 sets
    225x10
    255x8
    255x8

    Single-Leg Leg Extension: 2 sets
    70x15
    90x15

    Single-Leg Standing Calf Raise (straight-leg): 2 sets
    45x10
    45x12

    Seated Smith Machine Calf Raise (bent-leg): 3 sets
    245x20
    245x20
    245x20

    -----

    Thursday 07/22/21
    5/3/1 Strength - Bench Press | Chest Day

    BENCH PRESS
    Warm-Up
    135x12
    185x8
    Working Sets
    245x3
    275x3
    315x1
    350xFail
    315x1
    320x1

    Incline Cable Fly:
    25x18
    30x15
    30x12
    30x12

    Plate-Loaded Chest Press Machine:
    270x9
    270x5
    270x4
    270x4 / 180x6
    180x9

    V-Bar Tricep Pushdown:
    50x23
    65x14
    70x12

    Cybex Cable Crossover Fly:
    30x12
    30x13
    30x14
    30x14
    Bowser
    Free Agent

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

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  27. #1767
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,712
    Rep Power: 17675
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    All caught up!

    I actually had nose surgery on Friday last week, so I am still recovering. Septoplasty & Turbinate Surgery.

    Our baby boy turned ten months old today!

    I'm struggling with my diet right now, but feeling strong in the gym. Happy Training, all.

    ----------


    Originally Posted by Wlindqu1 View Post
    Good work. Just been working and trying to stay consistent with workouts. Diet sucks but im working on it. Hope all is good with you.
    Hey Wlindqu!! Thanks for dropping by! I feel you on the diet -- I stay focussed and consistent for several weeks, and then eat like garbage for a few weeks... Hope the training is going well!!


    Originally Posted by jwtiger69 View Post
    Welcome back! How are things?
    Hey Justin!! Thanks for stopping in! The weightlifting is going very well. I'm still yo-yo'ing with my diet. Staying very busy in life with the little on these days... He's very active and mobile now! Hope all is well with you!

    Originally Posted by mtnmama View Post
    dayum dude - nice progress back to '14. ive been coming and going since a bit before then - but havent been as consistent as you, sir, have been. just wanted to say wtaf - and good on you!
    Thank you very much, Mtnmama! I've been able to stay very consistent with my training. If only I could lock in with my diet and eat clean as consistently as I train... Thanks for dropping in! Happy training to you!
    Bowser
    Free Agent

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

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