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

[bbowsh54]

02/19/2018 - Monday
Gethin's Eight-Week Hardcore Trainer
Lift #9
Chest & Shoulders Day

1. Plate Machine Chest Press 3 x 20,15,10/10 Reps
110x20
160x15
200x12 / 90x10

2. Incline Bench Press 3 x 20,10,10/10 Reps
105x20
165x11
165x10 / 135x11

3. Cable Crossover Fly 3 x 20,15,10/10 Reps
50x20
60x15
70x10 / 50x10

4. Wide-Hands Pushup 3 x Failure
12
12
12

5. Barbell Front Raise & Shoulder Press Combo 3 x 10 Reps
45x10
45x12
45x12

6. Barbell Side Raises 3 x 10/10 Reps
20x10 / 15x10
20x12 / 15x12
20x13 / 15x12

7. Chest-Supported Dumbbell Rear Delt Fly 3 x 20 Reps
15x20
20x20
20x20

8. Pull-Ups: 6 sets
6
5
5
5
5
5

---

02/20/2018 - Tuesday
Gethin's Eight-Week Hardcore Trainer
Lift #10
Upper Triceps & Biceps Day

1. Overhead Barbell Triceps Extensions 3 x 15
60x15
60x15
70x15

2. Seated Rope Pushdowns 3 x 10/10/10 Reps
100x10 / 60x10 / 30x10
100x11 / 60x10 / 40x10
110x10 / 69x10 / 40x12

3. Dips 3 x Failure
6
6
7

4a. Barbell Spider Curls 3 x 10 to 12 Reps
60x13
70x12
90x10

4b. Standing Banded Biceps Curl 3 x 10 to 12 Reps
RBx11
RBx12
RBx11

5a. Low Cable Squatted Straight-Bar Curls 3 x 10 to 12 Reps
70x11
80x10
80x9

5b. Low Banded Squatted Biceps Curl 3 x 8 to 10
RBx10
RBx9
RBx8

6a. Incline Dumbbell Curls 3 x 10 Reps
25x14
30x11
30x11

6b. Seated Banded Biceps Curl 3 x 10 Reps
RBx12
RBx12
RBx10

7. Pull-Ups: 5 sets
6
6
5
5
5

---

02/21/2018 - Wednesday
Cardio
Basketball

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

---

02/22/2018 - Thursday
Gethin's Eight-Week Hardcore Trainer
Lift #12
Upper Back & Calves Day

1. Pull-Ups 3 x Failure
6
5
5

2. Plate Machine Hammer Row 3 x 10/10 Reps
180x15 (Warm-up)
270x10 / 180x10
290x10 / 180x10
340x9 / 180x10

3. Chest-Supported Barbell Row 3 x 10/10 Reps
110x10 / 60x10
110x10 / 60x10
110x10 / 60x10

4a. Cable Straight-Arm Pulldown 10 Reps
90x12
100x10
110x10

4b. High-Pulley Cable Row 10 Reps
140x12
150x11
150x11

5. Seated Calf Raise 5 x 30,25,20,20,20 Reps
55x30
70x25
115x20
115x20
115x20

6. Additional Pull-Ups: 3 sets
5
5
5

---

02/22/2018 - Thursday Night
Cardio
Volleyball

Three Indoor Volleyball League Matches: 125 minutes

---

02/23/2018 - Friday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 70 minutes

Pull-Ups: 4 sets
8
7
6
6

---

Supplements
--Upon Waking--
Fish Oil - 1 capsule of Welby Fish Oil
Green Shake - Blended shake containing kale, spinach, ginger root, greek yogurt, & MCT oil
--Pre-Workout--
Pre-Workout - 1 scoop of APS Nutrition Mesomorph
--Post-Workout--
Protein - 1 scoop of Kaged Muscle Re-Kaged
--Before Bed--
Sleep Support - 4 capsules of SNAC Nutrition ZMA

---

Workout Notes
Another week in the books.
Felt pretty strong in the gym last week. Lifts are coming along well enough.
Excited that Gethin is filming a new Muscle-Building Trainer. I'll likely dive in whenever it gets released.
We ended up winning the East Side Championship for volleyball league. We had to win three matches in a row on Thursday night.
It was good, we played well. You get a championship t-shirt for winning, so a little souvenir to remember the season. :P
I'm worried I'm starting to get sick this weekend. I have a bit of a "tickle" in my throat. One of our teammates was sick on Thursday, so I'm worried I might catch that cold.
Hope everyone has some solid training this week. Take care, all.

[bbowsh54]

02/26/2018 - Monday
Gethin's Eight-Week Hardcore Trainer
Lift #16
Chest & Shoulders Day

1. Incline Dumbbell Fly & Press Combo 3 x 20 Reps
35x20
35x20
35x20

2a. Incline Close-Grip Dumbbell Press 3x10 Reps
40x12
45x11
50x11

2b. Incline Dumbbell Press 3x10 Reps
65x10
65x10
65x10

3a. Cable Crossover Fly 3x10 Reps
60x12
70x11
70x10

3b. Neutral-Grip Push-Ups 3x10 Reps
10
10
10

4. Wide-Grip Push-Ups 3 x Failure
14
12
14

5. Dumbbell Close-Grip Front Press 3 x 10/10 Reps
50x12 / 35x12
60x10 / 45x10
70x10 / 45x10

6. Plate Machine Shoulder Press 3 x 10/10 Reps
180x10 / 90x10
180x10 / 90x10
180x8 / 90x10

7. Single-Arm Landmine Shoulder Press 3 x 20 Reps
25x12
10x18
10x20

8. Bent-Over Rear Delt Raise 6x10—12 reps
20x14
25x12
30x10
30x10
30x10
30x9

9. Pull-Ups: 4 sets
6
6
6
6

---

02/27/2018 - Tuesday
Gethin's Eight-Week Hardcore Trainer
Lift #17
Triceps & Biceps Day

1. Bent-Over Cable Overhead Triceps Extension 3 x 10/10 Reps
100x10 / 70x10
120x10 / 70x10
120x10 / 70x10

2. Machine Triceps Extension 3 x 10/10 Reps
70x10 / 30x12
70x10 / 30x12
90x10 / 50x10

3. Rope Triceps Pushdown 3 x 10/10 Reps
110x10 / 70x10
120x10 / 70x10
120x10 / 70x10

4a. Standing Cable Curls 10 Reps
55x10
70x10
70x10

4b. Lying Cable Curls 3 x 10 Reps
55x10
55x10
70x10

5a. Lying High Cable Curls 3 x 10 Reps
100x10
120x12
140x10

5b. Standing High Cable Curls 3 x 10 Reps
80x10
100x10
100x10

6a. Reverse-Grip EZ-Bar Curls 3 x 10 Reps
45x11
45x11
45x12

6b. Close-Grip EZ-Bar Curls 3 x 10 Reps
45x11
45x11
45x10

7. Pull-Ups: 5 sets
6
5
5
5
4

---

03/02/2018 - Friday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 70 minutes

Cable Flyes: 5 sets
30x15
35x12
35x12
35x11
35x10

Pull-Ups: 5 sets
8
6
6
5
5

---

03/04/2018 - Sunday
Gethin's Eight-Week Hardcore Trainer
Lift #19
Upper Back & Calves Day

1. Chest-Supported Dumbbell Row 3 x 10/10 Reps
50x12 / 35x10
60x10 / 35x10
70x10 / 35x10

2. Incline Straight-Arm Pullover 3 x 12 Reps
50x12
60x12
60x13

3. Barbell Bentover Row 3 x 10 Reps
135x11
135x12
135x12

4. Seated Barbell Shrugs 3 x 20 Reps
135x20
135x20
135x22

5. Seated Calf Raise 5 x 20 Reps
70x20
80x20
90x20
90x20
100x20

5. Pull-Ups: 7 sets
6
5
5
5
5
6
5

---

Supplements
--Upon Waking--
Fish Oil - 1 capsule of Welby Fish Oil
Multivitamin - 2 gummies of Welby MultiVite
Green Shake - Blended shake containing kale, spinach, ginger root, greek yogurt, & MCT oil
--Pre-Workout--
Pre-Workout - 1 scoop of APS Nutrition Mesomorph
--Post-Workout--
Protein - 1 scoop of Kaged Muscle Re-Kaged
--Before Bed--
Sleep Support - 4 capsules of SNAC Nutrition ZMA

---

Workout Notes
Greetings, all. Another week of lifts in the book.
I fell ill Tuesday afternoon, and was quite sick until Thursday evening. I moved Thursday's lift to Sunday to make up for it.
The pull-ups are coming along.
This is sort of a transition perdiod of the year between winter sports and summer sports.
I need to bump the cardio up!
I watched The Oscars last night. No big surprises. Great show, Jimmy Kimmel is a fantastic host.
Have a wonderful week, everyon!

[bbowsh54]

03/05/2018 - Monday
Gethin's Eight-Week Hardcore Trainer
Lift #23
Chest & Shoulders Day

1. Incline Dumbbell Press 4 x 15,15,15,15 Reps
40x15
50x15
60x15
60x13

2. Incline Cable Crossover 4 x 15,15,15,15 Reps
20x15
25x15
25x15
25x15

3. Decline Dumbbell Press 4 x 15,15,15,15 Reps
60x15
60x15
60x14
60x14

4. Cable Crossover 4 x 15,15,15,15 Reps
60x15
60x15
60x15
60x14

5. Standing Shoulder Press 4 x 10,10,10,15 Reps
40x10
45x10
50x10
40x15

6. Bent-Over Cable Rear Delt Fly 4 x 10,10,10,15 Reps
20x12
30x10
40x10
20x15

7. Lying Cable Front Raises 4 x 10,10,10,15 Reps
20x10
20x10
20x10
10x15

8. Standing Cable Side Raises 4 x 10,10,10,15 Reps
20x10
20x10
30x10
10x15

9. Pull-Ups: 5 sets
6
5
5
5
5

---

03/06/2018 - Tuesday
Gethin's Eight-Week Hardcore Trainer
Lift #24
Triceps, Biceps, and Abs Day

1a. Seated Dumbbell Curls 4 x 15 Reps
25x15
30x15
30x15
30x15

1b. Lying Overhead Dumbbell Extension 4 x 15 Reps
20x15
25x15
25x15
25x15

2a. Incline Overhead Cable Triceps Extensions 3 x 15 Reps
35x15
40x15
40x15

2b. Single-Arm Cable Concentration Curls 3 x 15 Reps
30x15
30x15
30x15

3a. Preacher Curls 2 x 15 Reps
55x15
55x15

3b. Single-Arm Underhand Cable Push-downs 3 x 15 Reps
30x15
50x15
50x15

4. Cross-Body Sit-Ups: 4 sets
20
20
20
20

5. Pull-Ups: 3 sets
5
5
5

---

03/07/2018 - Wednesday
Cardio
Basketball

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

Pull-Ups: 3 sets
8
6
6

---

03/08/2018 - Thursday
Gethin's Eight-Week Hardcore Trainer
Lift #26
Upper Back & Calves Day

1. Single-Arm Long-Barbell Row 3 x 15 Reps
25x15
25x15
30x15

2. Single-Arm Cable Rows 3 x 15 Reps
80x15
90x15
90x15

3. Barbell Shrugs 5 x 15 Reps
135x18
185x15
185x15
185x15
185x15

4. Overhead Lat Pulldowns 3 x 15 Reps
160x15
180x15
190x15

5. Seated Calf Raise 5 x 15 Reps
100x17
100x17
115x15
115x15
115x15

6. Pull-Ups: 3 sets
6
5
5

---

03/09/2018 - Friday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 70 minutes

Pull-Ups: 3 sets
8
6
5

---

Supplements
--Upon Waking--
Fish Oil - 1 capsule of MAV Nutrition Fish Oil
Multivitamin -2 gummies of Welby MultiVite
Green Shake - Blended shake containing kale, spinach, ginger root, greek yogurt, & MCT oil
--Pre-Workout--
Pre-Workout - 1 scoop of APS Nutrition Mesomorph
--Post-Workout--
Protein - 1 scoop of Muscle Milk Pro Series Protein Powder
--Before Bed--
Sleep Support - 4 capsules of SNAC Nutrition ZMA

---

Workout Notes
Greetings, everyone!
Put in a solid week of work.
Broke in my new basketball shoes. Had to retire the old ones. Got the new PG 2s.
Pull-ups are coming along, I think I'm back on track to hit the 4k goal.
Struggling with the diet lately, but working hard in the gym.
Have a good weekend, all.

[phoenix4444]

Just stopped in to say how awesome you are

[bbowsh54]

03/12/2018 - Monday
Gethin's Eight-Week Hardcore Trainer
Lift #30
Chest & Shoulders Day

1. Incline Dumbbell Press 6 x 30,20,10,10,20,30 Reps
30x30
50x20
60x10
60x10
50x20
30x30

2. Decline Dumbbell Press 6 x 30,20,10,10,20,30 Reps
35x30
50x20
70x12
70x12
50x20
30x30

3. Plate Machine Flat Chest Press 6 x 30,20,10,10,20,30 Reps
90x30
140x20
190x9
190x9
140x18
90x28

4. Front Plate Raises 6 x 30,20,10,10,20,30 Reps
10x30
25x20
45x10
45x10
25x20
10x30

5. Bent-Over Plate Rear Delt Flyes 6 x 30,20,10,10,20,30 Reps
5x30
10x20
25x10
25x10
10x20
5x30

6. Side Lateral Plate Raises 5 x 30,20,10,10,20,30 Reps
5x30
10x20
25x10
25x10
10x20

7. Pull-Ups: 6 sets
6
5
5
5
5
4

---

03/13/2018 - Tuesday
Gethin's Eight-Week Hardcore Trainer
Lift #31
Triceps, Abs, and Biceps Day

1a. Cable Triceps Pushdowns 6 x 30, 25, 20, 20, 25, 30 Reps
70x30
80x25
100x20
100x20
80x25
70x20

1b. Standing Dumbbell Biceps Curl 6 x 20, 15, 10, 10, 15, 20 Reps
20x30
25x25
30x20
35x10
25x16
20x20

2a. Barbell Skull-Crushers 6 x 30, 25, 20, 20, 25, 30 Reps
30x30
40x25
60x17
60x17
40x25
40x22

2b. Cable EZ-Bar Preacher Curls 6 x 20, 15, 10, 10, 15, 20 Reps
25x20
30x17
40x9
35x9
25x15
20x18

4. Cross-Body Sit-Ups: 3 sets
22
22
22

5. Bosu Ball Crunches: 4 sets
10
10
10
10

6. Pull-Ups: 5 sets
6
5
5
5
5

---

03/14/2018 - Wednesday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 70 minutes

---

03/15/2018 - Thursday
Gethin's Eight-Week Hardcore Trainer
Lift #33
Upper Back & Calves Day

1. Pull-Ups 7 x Failure
7
6
6
5
5
5
5

2. T-Bar Rows 6 x 20, 15, 10, 10, 15, 20 Reps
45x20
70x15
100x10
100x10
70x15
45x20

3. Seated Plate Machine Row 6 x 20, 15, 10, 10, 15, 20 Reps
180x20
230x15
250x10
250x11
230x15
180x21

4a. Standing Dumbbell Shrugs 6 x 30, 20, 10, 10, 20, 30 Reps
50x30
65x20
110x8
110x8
65x20
50x30

4b. Seated Calf Raise 6 x 30, 20, 10, 10, 20, 30 Reps
55x30
90x20
135x10
135x10
90x20
90x27
90x22

---

03/16/2018 - Friday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 70 minutes

Pull-Ups: 4 sets
10
8
6
6

---

Supplements
--Upon Waking--
Fish Oil - 1 capsule of MAV Nutrition Fish Oil
Multivitamin -2 gummies of Welby MultiVite
Green Shake - Blended shake containing kale, spinach, ginger root, greek yogurt, & MCT oil
--Pre-Workout--
Pre-Workout - 1 scoop of APS Nutrition Mesomorph
--Post-Workout--
Protein - 1 scoop of Muscle Milk Pro Series Protein Powder
--Before Bed--
Sleep Support - 4 capsules of SNAC Nutrition ZMA

---

Workout Notes
Happy Monday, all.
Put in some solid work last week.
Felt a great pump on Tuesday. Made my traps nice and sore on Thursday.
Still getting some basketball in each week, the best cardio.
I'm really tired today. Looking forward to summer sports coming up.
Have a productive week, everyone!

---

Just stopped in to say how awesome you are

Awww... Thank you so much for stopping by, Phoenix.

[anandagirl]

Consistency personified! Great job!

[bbowsh54]

03/19/2018 - Monday
Gethin's Eight-Week Hardcore Trainer
Lift #37
Chest & Shoulders Day

1. Flat Dumbbell Press 3 x 30, 20, 10 Reps
45x30
60x20
100x8

2. Incline Cable Flyes 3 x 10, 15, 20 Reps
30x10
30x15
20x22

3. Decline Dumbbell Press 3 x 30, 20, 10 Reps
45x30
60x20
85x10

4. Cable Crossover Fly 4 x 10, 15, 20, 30 Reps
35x10
35x14
25x19
15x30

5. Chest-Supported Front Barbell Raises 3 x 30, 20, 10 Reps
30x30
40x20
60x10

6. Incline Front Dumbbell Raises 3 x 10, 15, 20 Reps
15x10
15x15
10x20

7. Bent-Over Rear Delt Flyes 3 x 30, 20, 10 Reps
10x30
20x20
30x10

8. Chest-Supported Rear Delt Dumbbell Flyes 3 x 10, 15, 20 Reps
25x10
15x15
15x20

9. Standing Dumbbell Lateral Raise 3 x 30, 20, 10 Reps
15x30
20x20
30x10

10. Seated Side Lateral Dumbbell Raises 3 x 10, 15, 20 Reps
15x10
15x16
15x15

11 Pull-Ups: 4 sets
6
6
5
5

---

03/20/2018 - Tuesday
Gethin's Eight-Week Hardcore Trainer
Lift #38
Triceps, Abs, and Biceps Day

1. Cable Preacher Curls 3 x 30, 20, 10 Reps
20x30
30x17
40x10

2. Triceps Rope Pressdown 3 x 10, 15, 20 Reps
90x12
80x17
60x10

3. Reverse-Grip Cable Triceps Extensions 3 x 30, 20, 10 Reps
70x30
100x20
130x10

4. Reverse-Grip Cable Biceps Curl 3 x 20, 25, 30 Reps
60x20
50x25
30x32

5. Barbell Drag Curl 3 x 30, 20, 10 Reps
40x30
70x15
70x11

6. Close-Grip Bench Press 3 x 20, 25, 30 Reps
100x20
100x25
80x30

7. Incline Overhead Dumbbell Extensions 3 x 30, 20, 10 Reps
40x30
40x20
55x10

8. Barbell Spider Curls 3 x 20, 25, 30 Reps
40x20
20x30
20x30

9. Decline Cross-Body Sit-Ups: 2 sets
18
18

10. Pull-Ups: 4 sets
5
5
4
3

---

03/21/2018 - Wednesday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 70 minutes

Pull-Ups: 4 sets
9
6
6
5

---

03/22/2018 - Thursday
Gethin's Eight-Week Hardcore Trainer
Lift #40
Upper Back & Calves Day

1. Bent-Arm Barbell Pullover 3 x 30, 20, 10 Reps
30x30
60x20
80x10

2. Straight-Arm Dumbbell Pullover 3 x 20, 25, 30 Reps
70x19
55x25
45x30

3. Straight-Arm Pulldown 3 x 30, 20, 10 Reps
50x30
80x20
110x10

4. Lat Pulldown 3 x 20, 25, 30 Reps
140x20
130x25
110x30

5. Standing Dumbbell Shrugs 6 x 30, 20, 10, 20, 25, 30 Reps
45x30
60x20
110x10
60x20
55x25
50x30

6. Seated Calf Raise 3 x 30, 20, 10 Reps
55x30
90x20
135x10

7. Standing Barbell Calf Raises 3 x 20, 25, 30 Reps
80x20
80x25
70x30

8. Pull-Ups: 4 sets
7
6
5
5

---

03/23/2018 - Friday
Cardio
Basketball

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

Pull-Ups: 2 sets
9
6

---

Supplements
--Upon Waking--
Fish Oil - 2 capsules of MAV Nutrition Fish Oil
Multivitamin -2 gummies of Welby MultiVite
Green Shake - Blended shake containing kale, spinach, ginger root, greek yogurt, & MCT oil
--Pre-Workout--
Pre-Workout - 1 scoop of APS Nutrition Mesomorph
--Post-Workout--
Protein - 1 scoop of Muscle Milk Pro Series Protein Powder
--Before Bed--
Sleep Support - 2 capsules of MP Essentials Z-Core PM

---

Workout Notes
Good morning, everyone.
Had a pretty solid week in terms of lifting, last week.
Made my back and traps very sore on Thursday.
I ordered a new FitBit last week, as well. I went with the FitBit Flex 2, simply because it was the only water-proof option.
I went through three FitBit Charge HRs. They all broke. I fear that I sweat too much during lifting and basketball, and sweat would seep into the charge port.
The Flex 2 is designed to be work while swimming, so I hope this one lasts longer.
I'm struggling with a bit of a cold today, that I came down with on Saturday. I'm going to lift through it today, and hopefully get to bed early tonight.
Hitting the green tea hard today, as well.
Take care, all!

---

Consistency personified! Great job!

Thank you so much, Anandagirl! I hope you have a wonderful week!

[bbowsh54]

03/26/2018 - Monday
Gethin's Eight-Week Hardcore Trainer
Lift #44 - Sick DNF
Chest & Shoulders Day

1a. Incline Cable Fly 20, 15, 10, 10, 15, 20 Reps
20x20
25x15
35x10
35x10
30x15
20x20

1b. Decline Dumbbell Press 20, 15, 10, 10, 15, 20 Reps
45x20
60x15
75x10
75x10
60x15
45x20

2b. Pec Deck Fly 20, 15, 10, 10, 15, 20 Reps
70x20
90x15
110x10
130x10

3a. Barbell Upright Row 20, 15, 10, 10, 15, 20 Reps
40x20
40x20
80x10
80x10
40x20
30x20

3b. Front Barball Raises 20, 15, 10, 10, 15, 20 Reps
30x20
40x15
60x10
60x10
40x15
30x20

4a. Barbell Behind-the-Neck Press 20, 15, 10, 10, 15, 20 Reps
30x20
80x10
80x10

4b. Seated Side Lateral Raise 20, 15, 10, 10, 15, 20 Reps
15x20
20x15
25x12

5. Pull-Ups: 3 sets
6
5
5

---

03/27/2018 - Tuesday
Gethin's Eight-Week Hardcore Trainer
Lift #45
Triceps, Abs, and Biceps Day

1a. Cable Triceps Pushdown 20, 15, 10, 10, 15, 20 Reps
70x20
100x15
140x10
140x10
110x16
80x21

1b. Seated Cable Biceps Curl 20, 15, 10, 10, 15, 20 Reps
60x20
70x15
90x10
90x10
70x13
50x18

2a. Machine Triceps Extension 20, 15, 10, 10, 15, 20 Reps
30x20
50x15
90x10
90x10
50x15
30x20

2b. Machine Preacher Curl 20, 15, 10, 10, 15, 20 Reps
50x20
70x15
90x11
110x10
90x15
50x20

3a. Standing Barbell Curl 20, 15, 10, 10, 15 Reps
40x20
40x15
60x10
60x10
40x15

3b. Machine Dip 20, 15, 10, 10, 15, 20 Reps
50x20
70x15
110x10
110x10
70x15
50x20

4. Cross-Body Sit-Ups: 4 sets
22
22
20
22

5. Pull-Ups: 3 sets
6
5
5

---

03/28/2018 - Wednesday
Freestyle Routine
Lift
Bench Press, Delts, and Abs Day

Bench Press: 7 sets
135x17
185x12
225x9
225x9
225x8
225x7
225x6

Resistance Band Lateral Walk With Squat Between Steps: 4 sets
20
20
20
20

Decline Cross-Body Sit-Ups: 2 sets
12
12

Barbell One-Arm Side Delt Raise: 3 sets
20x17
30x12
30x12

Bosu Ball Crunches: 4 sets
10
11
11
11

Pull-Ups: 3 sets
6
6
6

---

03/29/2018 - Thursday
Gethin's Eight-Week Hardcore Trainer
Lift #47
Back & Calves Day

1a. Lat Pulldown 20, 15, 10, 10, 15, 20 Reps
150x20
170x15
180x10
180x10
170x15

1b. Seated Plate Machine Row 20, 15, 10, 10, 15, 20 Reps
180x20
230x15
280x10
280x10
230x15
180x20

2a. Bent-Over Barbell Row 20, 15, 10, 10, 15, 20 Reps
65x20
95x15
115x10
115x10
95x15
95x19

2b. Behind-the-Neck Pulldown 20, 15, 10, 10, 15, 20 Reps
110x20
120x15
130x10
130x10
100x15
100x20

3. Seated Calf Raise 3 x 20, 15, 10 Reps
90x20
115x15
135x10

4. Barbell Standing Calf Raises 3 x 10, 15, 20 Reps
90x12
90x15
90x18

5. Pull-Ups: 4 sets
6
6
5
5

---

03/30/2018 - Friday
Cardio
Basketball

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

---

Supplements
--Upon Waking--
Fish Oil - 2 capsules of MAV Nutrition Fish Oil
Multivitamin -2 gummies of Welby MultiVite
Green Shake - Blended shake containing kale, spinach, ginger root, greek yogurt, & MCT oil
--Pre-Workout--
Pre-Workout - 1 scoop of MusclePharm Assault
--Post-Workout--
Protein - 1 scoop of Muscle Milk Pro Series Protein Powder
--Before Bed--
Sleep Support - 2 capsules of MP Essentials Z-Core PM

---

Workout Notes
Another week in the books!
I had a really bad cold to start the week.
I did not finish my entire workout on Monday. I was dragging, and I ran out of time at the gym before I had to get back.
I still put in some decent work, and made the chest sore.
I was still very congested and fatigued on Wednesday, so I attempted a lift instead of playing basketball.
It was a bummer to see the bench press numbers go back down.
I'm on the upswing, feeling better. Still have the lingering effects of the cold.
Plan to work through it this week!
My new FitBit arrived on Friday. I hope this gives a little extra encouragement to do cardio every night before bed.
We set up an old treadmill in my basement.
Have a wonderful week everyone!

[strokesonfire]

Hey Brother, Reading through your journey helps me ALOT!! I just started on mine March 15th (first day at gym)... Thanks for posting all the time. That's what I have started doing as well...

[bbowsh54]

04/02/2018 - Monday
Gethin's Eight-Week Hardcore Trainer
Lift #51
Chest & Shoulders Day

1. Incline Dumbbell Fly & Press Combo 5 x 30, 25, 20, 15, 10 Reps
25x30
30x25
35x20
40x15
50x10

2. Decline Dumbbell Fly & Press Combo 5 x 10, 15, 20, 25, 30 Reps
50x10
50x15
40x20
35x25
30x30

3. Front Dumbbell Raise & Press Combo 5 x 30, 25, 20, 15, 10 Reps
10x30
10x25
10x20
15x15
25x10

4. Chest-Supported Rear Delt Raises 5 x 10, 15, 20, 25, 30 Reps
25x10
25x15
20x20
15x25
10x30

5. Pull-Ups: 9 sets
6
7
7
6
6
6
5
5
5

---

04/02/2018 - Monday Night
Cardio

Power-Walking on Treadmill at an Incline: 30 minutes

---

04/03/2018 - Tuesday
Gethin's Eight-Week Hardcore Trainer
Lift #52
Triceps, Abs, and Biceps Day

1. Seated Incline Rope Triceps Pushdown 5 x 30, 25, 20, 15, 10 Reps
50x30
50x25
60x20
70x15
90x11

2. Decline Barbell Triceps Skullcrusher 5 x 10, 15, 20, 25, 30 Reps
70x10
60x16
40x25
40x25
40x30

3. High-Pulley Cable Curls 5 x 30, 25, 20, 15, 10 Reps
20x30
40x25
50x20
60x15
70x10

4. Seated Dumbbell Curls 5 x 10, 15, 20, 25, 30 Reps
35x10
30x15
20x20
15x25
15x30

5. Decline Cross-Body Sit-Ups: 3 sets
18
20
20

6. Bosu Ball Crunches: 3 sets
12
10
9

7. Pull-Ups: 5 sets
5
6
6
5
5

---

04/03/2018 - Tuesday Night
Cardio

Power-Walking on Treadmill at an Incline: 15 minutes

---

04/09/2018 - Monday
Gethin's Eight-Week Hardcore Trainer
Lift #2
Chest & Shoulders Day


1. Dumbbell Chest Press (Double Dropset) 3x10/10/10
55x15 (warm-up)
80x10 / 60x10 / 35x10
80x10 / 60x10 / 35x10
80x10 / 60x10 / 35x10

2a. Incline Cable Fly 3x12 Reps
20x15
25x12
30x12

2b. Dumbbell Floor Press 3x12 Reps
55x12
55x12

3a. Decline Dumbbell Fly 3x12 Reps
35x12
40x12
45x12

3b. Pushups 3xFailure
15
10

4a. Alternating Barbell Military Press 3x12 Reps
80x12
80x12
80x12

4b. Upright Cable Rows 3x12 Reps
110x12
120x12
130x12

5a. Cable Side Raise 3x12 Reps
10x12
20x12
20x12

5b. Cable Front Raise 3x12 Reps
10x12
20x12
20x12

6a. Bent-Over Cable Rear Delt Raise 3x10 Reps
10x12
20x12
30x12

6b. Standing Rope Face-Pulls 3x10 Reps
110x12
120x10
130x10

Pull-Ups: 3 sets
6
6
6

---

04/10/2018 - Tuesday
Gethin's Eight-Week Hardcore Trainer
Lift #3
Triceps and Biceps Day

1a. Reverse-Grip Cable Tricep Pushdown 3x12 Reps
80x14
110x12
130x12

1b. Cable Overhead Tricep Extension 3x12 Reps
80x13
110x12
130x10

2a. Overhead Rope Extensions 3x10 Reps
80x13
100x10
100x10

2b. Single-Arm Rope Kickbacks 3x10 Reps
40x10
40x10
40x10

3. Close-Grip Pushups 3xFailure
17
14
14

4a. EZ-Bar Spider Curls 3x10 Reps
65x12
65x11
65x10

4b. Standing EZ-Bar Curls (narrow grip) 3x10 Reps
65x11
65x10
65x10

5a. Reverse-Grip Dumbbell Curls 3x10 Reps
25x10
30x10
30x10

5b. Hammer Curls 3x10 Reps
35x10
35x10
40x8

6a. Lying Cable Curls 3x10 Reps
80x10
80x10
80x10

6b. Standing Cable Curls 3x10 Reps
80x10
80x10
80x10

7. Pull-Ups: 4 sets
6
5
5
5

---

04/11/2018 - Wednesday
Cardio
Basketball

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

---

04/12/2018 - Thursday
Gethin's Eight-Week Hardcore Trainer
Lift #5
Upper Back & Calves Day

1. Lat Pulldown 3 Sets x 10 Reps
140x15 (warm-up)
180x12
200x10
200x10

2a. Pull-Ups 3xFailure
7
5
5

2b. Rope Lat Pulldowns 3x10 Reps
180x10
200x10
200x10

3. Single-Arm Dumbbell Row 3x10 Reps
60x10
70x10
80x10

4a. Dumbbell Pullovers 3x15 Reps
60x15
60x15
60x15

4b. Standing Dumbbell Shrugs 3x15 Reps
60x15 (warm-up)
105x15
110x15
110x15

5. Seated Calf Raise 5 Sets x 20 Reps
90x20
100x20
100x20
115x20
115x20

6. Additional Pull-Ups: 2 sets
6
5

---

04/12/2018 - Thursday Night
Cardio

Power-Walking on Treadmill at an Incline: 20 minutes

---

04/13/2018 - Friday
Cardio
Basketball

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

---

Supplements
--Upon Waking--
Fish Oil - 2 capsules of MAV Nutrition Fish Oil
Multivitamin -2 gummies of Welby MultiVite
Green Shake - Blended shake containing kale, spinach, ginger root, greek yogurt, & MCT oil
--Pre-Workout--
Pre-Workout - 1 scoop of MusclePharm Assault
--Post-Workout--
Protein - 1 scoop of Muscle Milk Pro Series Protein Powder
--Before Bed--
Sleep Support - 2 capsules of MP Essentials Z-Core PM

---

Workout Notes
Sorry for the long break between updates!
I became REALLY sick on Wednesday, April 4th. It felt like either some severe food poisoning, or the stomach flu.
I was ill until Sunday, April 8th. It was bad -- I threw up A LOT. Very upset stomach.
Got back in my routine last week.
Set up a very oldschool treadmill in the basement. Going to try to use it most weeknights before bed.
Stuggling with my diet lately. I need to focus and clearn it up.
I hope everyone is having a solid week! Happy training!

---

Hey Brother, Reading through your journey helps me ALOT!! I just started on mine March 15th (first day at gym)... Thanks for posting all the time. That's what I have started doing as well...

Thank you very much, Strokesonfire!! Keep it up, best of luck with the training!

[bbowsh54]

04/16/2018 - Monday
Gethin's Eight-Week Hardcore Trainer
Lift #9
Chest & Shoulders Day

1. Plate Machine Chest Press 3 x 20,15,10/10 Reps
110x20
160x15
200x10 / 90x11

2. Incline Bench Press 3 x 20,10,10/10 Reps
95x20
165x15
165x10 / 135x10

3. Cable Crossover Fly 3 x 20,15,10/10 Reps
50x20
60x15
70x10 / 40x10

4. Wide-Hands Pushup 3 x Failure
13
12
11

5. Barbell Front Raise & Shoulder Press Combo 3 x 10 Reps
40x10
45x10
45x10

6. Barbell Side Raises 3 x 10/10 Reps
20x11 / 15x10
30x10 / 15x10
30x10 / 15x10

7. Chest-Supported Dumbbell Rear Delt Fly 3 x 20 Reps
15x20
20x20
20x20

8. Pull-Ups: 6 sets
6
7
6
6
6
5

---

04/16/2018 - Monday Night
Cardio

Swift Walk on Treadmill at an Incline: 20 minutes

---

04/17/2018 - Tuesday
Gethin's Eight-Week Hardcore Trainer
Lift #10
Triceps and Biceps Day

1. Overhead Barbell Triceps Extensions 3 x 15
60x15
60x15
70x15

2. Seated Rope Triceps Pushdowns 3 x 10/10/10 Reps
100x10 / 60x10 / 30x10
100x10 / 60x10 / 40x10
110x10 / 60x11 / 40x11

3. Dips 3 x Failure
5
6
7

4a. Barbell Spider Curls 3 x 10 to 12 Reps
60x12
70x11
90x9

4b. Standing Banded Biceps Curl 3 x 10 to 12 Reps
RBx10
RBx10
RBx10

5a. Low Cable Squatted Straight-Bar Curls 3 x 10 to 12 Reps
70x12
80x12
90x8

5b. Low Banded Squatted Biceps Curl 3 x 8 to 10
RBx10
RBx9
RBx8

6a. Incline Dumbbell Curls 3 x 10 Reps
25x10
30x10
30x10

6b. Seated Banded Biceps Curl 3 x 10 Reps
RBx10
RBx12
RBx11

7. Pull-Ups: 5 sets
6
6
5
5
4

---

04/17/2018 - Tuesday Night
Cardio

Swift Walk on Treadmill at an Incline: 30 minutes

---

04/18/2018 - Wednesday
Cardio
Basketball

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

Pull-Ups: 3 sets
7
7
7

---

04/18/2018 - Wednesday Night
Cardio

Swift Walk on Treadmill at an Incline: 30 minutes

---

04/19/2018 - Thursday
Gethin's Eight-Week Hardcore Trainer
Lift #12
Upper Back & Calves Day

1. Pull-Ups 3 x Failure
7
6
6

2. Plate Machine Hammer Row 3 x 10/10 Reps
180x15 (warm-up)
270x10 / 180x10
290x10 / 180x10
340x9 / 180x10

3. Chest-Supported Barbell Row 3 x 10/10 Reps
110x10 / 60x10
110x10 / 60x10
110x11 / 60x11

4a. Cable Straight-Arm Pulldown 10 Reps
90x11
100x11
120x10

4b. High-Pulley Cable Row 10 Reps
140x11
150x10
150x10

5. Seated Calf Raise 5 x 30,25,20,20,20 Reps
55x30
70x25
115x20
115x20
115x20

6. Additional Pull-Ups: 4 sets
6
5
5
5

---

04/19/2018 - Thursday Night
Cardio

Power-Walking on Treadmill at an Incline: 25 minutes

---

04/20/2018 - Friday
Cardio
Basketball

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

Pull-Ups: 3 sets
9
7
7

---

04/22/2018 - Sunday Night
Cardio

Swift Walk on Treadmill at an Incline: 25 minutes

---

Supplements
--Upon Waking--
Fish Oil - 2 capsules of MAV Nutrition Fish Oil
Multivitamin -2 gummies of Welby MultiVite
Green Shake - Blended shake containing kale, spinach, ginger root, greek yogurt, & MCT oil
--Pre-Workout--
Pre-Workout - 1 scoop of MusclePharm Assault
--Post-Workout--
Protein - 1 scoop of Muscle Milk Pro Series Protein Powder
--Before Bed--
Sleep Support - 2 capsules of MP Essentials Z-Core PM

---

Workout Notes
Another week in the books!
Trying to do some cardio every night before bed.
I'd like to focus on cutting weight for the next month. Will be dropping the carbs in my diet, hopefully.
Basketball has been the best cardio for me, fatiguing slower than last month.
Have a procutive week, all, Happy Training!

[Partyrocking]

Solid training Bowser!

[phoenix4444]

Solid training Bowser!

I think he is more machine than man.

[bbowsh54]

04/23/2018 - Monday
Gethin's Eight-Week Hardcore Trainer
Lift #16
Chest & Shoulders Day

1. Incline Dumbbell Fly & Press Combo 3 x 20 Reps
35x20
35x20
35x20

2a. Incline Close-Grip Dumbbell Press 3x10 Reps
40x10
50x10
50x10

2b. Incline Dumbbell Press 3x10 Reps
65x10
65x10
65x10

3a. Cable Crossover Fly 3x10 Reps
60x12
70x10
70x10

3b. Neutral-Grip Push-Ups 3x10 Reps
10
10
10

4. Wide-Grip Push-Ups 3 x Failure
14
11
11

5. Dumbbell Close-Grip Front Press 3 x 10/10 Reps
50x12 / 35x12
60x10 / 45x10
70x10 / 45x10

6. Plate Machine Shoulder Press 3 x 10/10 Reps
180x10 / 90x10
180x10 / 90x10
180x10 / 90x10

7. Single-Arm Landmine Shoulder Press 3 x 20 Reps
10x18
10x20
10x20

8. Bent-Over Rear Delt Raise 6x10-12 reps
20x14
25x12
30x10
30x10
30x10
30x10

9. Pull-Ups: 4 sets
6
6
5
5

---

04/23/2018 - Monday Night
Cardio

Swift Walk on Treadmill at an Incline: 30 minutes

---

04/24/2018 - Tuesday
Gethin's Eight-Week Hardcore Trainer
Lift #17
Triceps and Biceps Day

1. Bent-Over Cable Overhead Triceps Extension 3 x 10/10 Reps
100x11 / 70x10
120x10 / 70x10
120x11 / 70x10

2. Machine Triceps Extension 3 x 10/10 Reps
70x10 / 30x12
70x12 / 30x12
90x10 / 50x10

3. Rope Triceps Pushdown 3 x 10/10 Reps
110x10 / 70x10
120x10 / 70x10
130x10 / 70x10

4a. Standing Cable Curls 10 Reps
55x10
70x10
70x12

4b. Lying Cable Curls 3 x 10 Reps
55x10
55x10
70x10

5a. Lying High Cable Curls 3 x 10 Reps
100x11
120x11
140x10

5b. Standing High Cable Curls 3 x 10 Reps
80x11
100x10
100x10

6a. Reverse-Grip EZ-Bar Curls 3 x 10 Reps
45x12
45x12
45x12

6b. Close-Grip EZ-Bar Curls 3 x 10 Reps
45x10
45x10
45x11

7. Pull-Ups: 5 sets
7
6
6
5
5

---

04/24/2018 - Tuesday Night
Cardio

Swift Walk on Treadmill at an Incline: 30 minutes

---

04/25/2018 - Wednesday
Cardio
Basketball

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

Pull-Ups: 2 sets
10
8

---

04/25/2018 - Wednesday Night
Cardio

Swift Walk on Treadmill at an Incline: 40 minutes

---

04/26/2018 - Thursday
Gethin's Eight-Week Hardcore Trainer
Lift #19
Upper Back & Calves Day

1. Chest-Supported Dumbbell Row 3 x 10/10 Reps
50x12 / 35x10
60x11 / 35x10
70x10 / 35x10

2. Incline Straight-Arm Pullover 3 x 12 Reps
50x10
60x10
60x10

3. Barbell Bentover Row 3 x 10 Reps
135x11
135x12
135x13

4. Seated Barbell Shrugs 3 x 20 Reps
135x20
135x20
135x20

5. Seated Calf Raise 5 x 20 Reps
70x23
80x20
90x20
100x20
100x20

6. Pull-Ups: 7 sets
6
6
6
5
6
6
5

---

04/27/2018 - Friday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 75 minutes

---

Supplements
--Upon Waking--
Fish Oil - 2 capsules of MAV Nutrition Fish Oil
Multivitamin -2 gummies of Welby MultiVite
Green Shake - Blended shake containing kale, spinach, ginger root, greek yogurt, & MCT oil
--Pre-Workout--
Pre-Workout - 1 scoop of MusclePharm Assault
--Post-Workout--
Protein - 2 scoops of EAS Whey Protein
--Before Bed--
Sleep Support - 4 capsules of RSP Z-Elite

---

Workout Notes
Keep on grinding!
Put in a pretty solid week of work.
Summer sand volleyball league starts tonight.
I really, really need to clean up my diet for the next couple weeks. Hoping to drop the carbs, especially after my Noon hour training sessions.
Have a great week, all!

---

Solid training Bowser!

Thank you so much, Partyrocking!!

I think he is more machine than man.

Aww, thank you very much Phoenix!

[anandagirl]

As always, rocking it!

[bbowsh54]

Bowser's 2018 Pull-Up Log
(Through March)

02/19
+31

02/20
+27

02/22
+31

02/23
+27

02/26
+24

02/27
+25

03/02
+30

03/04
+37

03/05
+26

03/06
+15

03/07
+20

03/08
+16

03/09
+19

03/12
+30

03/13
+26

03/15
+39

03/16
+30

03/19
+22

03/20
+17

03/21
+26

03/22
+23

03/23
+15

03/26
+16

03/27
+16

03/28
+18

03/29
+22

[Adding 628 to previous total.]

2018 Individual Total: 1,272

[bbowsh54]

Bowser's 2018 Pull-Up Log
(Through April 26th)

04/02
+53

04/03
+27

04/09
+18

04/10
+21

04/12
+28

04/16
+36

04/17
+26

04/18
+21

04/19
+40

04/20
+23

04/23
+22

04/24
+29

04/25
+18

04/26
+40

[Adding 402 to previous total.]

2018 Individual Total: 1,674

[bbowsh54]

04/30/2018 - Monday
Gethin's Eight-Week Hardcore Trainer
Lift #23
Chest & Shoulders Day

1. Incline Dumbbell Press 4 x 15,15,15,15 Reps
40x15
50x15
60x15
60x14

2. Incline Cable Crossover 4 x 15,15,15,15 Reps
20x15
25x15
25x15
25x15

3. Decline Dumbbell Press 4 x 15,15,15,15 Reps
60x15
60x15
60x15
60x15

4. Cable Crossover 4 x 15,15,15,15 Reps
60x15
60x15
60x15
60x15

5. Standing Shoulder Press 4 x 10,10,10,15 Reps
40x10
45x10
50x10
40x14

6. Bent-Over Cable Rear Delt Fly 4 x 10,10,10,15 Reps
20x10
30x10
40x10
20x15

7. Lying Cable Front Raises 4 x 10,10,10,15 Reps
20x10
20x10
20x10
10x15

8. Standing Cable Side Raises 4 x 10,10,10,15 Reps
20x10
20x10
30x10
10x15

9. Pull-Ups: 3 sets
7
6
6

---

04/30/2018 - Monday Night
Cardio
Volleyball

Three Games of Sand Volleyball: 45 minutes

---

05/01/2018 - Tuesday
Gethin's Eight-Week Hardcore Trainer
Lift #24
Triceps, Biceps, and Abs Day

1a. Seated Dumbbell Curls 4 x 15 Reps
25x15
30x15
30x15
30x15

1b. Lying Overhead Dumbbell Extension 4 x 15 Reps
20x15
25x15
25x15
25x15

2a. Incline Overhead Cable Triceps Extensions 3 x 15 Reps
35x17
40x16
40x15

2b. Single-Arm Cable Concentration Curls 3 x 15 Reps
30x15
30x15
30x15

3a. Cable Preacher Curls 3 x 15 Reps
40x14
40x14
40x13

3b. Single-Arm Underhand Cable Push-downs 3 x 15 Reps
15x15
20x15
25x13

4. Cross-Body Sit-Ups: 4 sets
20
22
20
20

5. Pull-Ups: 3 sets
7
6
5

---

05/01/2018 - Tuesday Night
Cardio

Swift Walk on Treadmill at an Incline: 45 minutes

---

05/02/2018 - Wednesday
Cardio
Basketball

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

---

05/02/2018 - Wednesday Night
Cardio

Swift Walk on Treadmill at an Incline: 15 minutes

---

05/03/2018 - Thursday
Gethin's Eight-Week Hardcore Trainer
Lift #26
Upper Back & Calves Day

1. Single-Arm Long-Barbell Row 3 x 15 Reps
25x15
25x15
35x15

2. Single-Arm Incline Cable Rows 3 x 15 Reps
80x15
90x15
100x15

3. Barbell Shrugs 5 x 15 Reps
135x16
185x15
185x15
185x15
185x15

4. Overhead Lat Pulldowns 3 x 15 Reps
160x15
180x15
200x15

5. Seated Calf Raise 5 x 15 Reps
100x17
100x17
115x15
115x17
115x15

6. Pull-Ups: 3 sets
7
7
7

---

05/03/2018 - Thursday Night
Cardio

Swift Walk on Treadmill at an Incline: 30 minutes

---

05/04/2018 - Friday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 70 minutes

Pull-Ups: 3 sets
9
8
7

---

Supplements
--Upon Waking--
Fish Oil - 2 capsules of MAV Nutrition Fish Oil
Multivitamin -1 gummy of Welby MultiVite
Green Shake - Blended shake containing kale, spinach, ginger root, greek yogurt, & MCT oil
--Pre-Workout--
Pre-Workout - 1 scoop of MusclePharm Assault
--Post-Workout--
Protein - 2 scoops of EAS Whey Protein
--Before Bed--
Sleep Support - 4 capsules of RSP Z-Elite

---

Workout Notes
The grind continues. Another week locked in the books.
Sand Volleyball league started last week. It was very windy.
Lifts feel good. Working hard.
Attempting to bump up the evening cardio.
Still strugging to keep the diet as clean as I'd like. Falling victim to "exceptions" when friends want to go out to eat in the evenings.
Attempt to stay low carb throughout the weekdays.
Have a solid week, all!

---

As always, rocking it!

Thank you very much, Anandagirl!!

[bbowsh54]

05/07/2018 - Monday
Gethin's Eight-Week Hardcore Trainer
Lift #30
Chest & Shoulders Day

1. Incline Dumbbell Press 6 x 30,20,10,10,20,30 Reps
30x30
50x20
65x12
75x10
50x20
30x30

2. Decline Dumbbell Press 6 x 30,20,10,10,20,30 Reps
35x30
50x20
80x12
90x10
50x20
35x30

3. Plate Machine Flat Chest Press 5 x 30,20,10,10,20 Reps
90x30
140x20
190x10
190x7
90x20

4. Front Plate Raises 6 x 30,20,10,10,20,30 Reps
10x30
25x20
45x10
45x10
25x20
10x30

5. Bent-Over Plate Rear Delt Flyes 6 x 30,20,10,10,20,30 Reps
5x30
10x20
25x10
25x10
10x20
5x30

6. Side Lateral Plate Raises 5 x 30,20,10,10,20 Reps
5x30
10x20
25x10
25x10
10x22

7. Pull-Ups: 5 sets
7
7
7
5
5

---

05/07/2018 - Monday Night
Cardio
Volleyball

Three Games of Sand Volleyball: 45 minutes

---

05/07/2018 - Monday Night
Cardio

Swift Walk on Treadmill at an Incline: 35 minutes

---

05/08/2018 - Tuesday
Gethin's Eight-Week Hardcore Trainer
Lift #31
Triceps, Abs, and Biceps Day

1a. Cable Triceps Pushdowns 6 x 30, 25, 20, 20, 25, 30 Reps
70x30
80x25
100x20
100x20
80x25
70x30

1b. Standing Dumbbell Biceps Curl 6 x 20, 15, 10, 10, 15, 20 Reps
20x25
25x15
35x10
35x10
25x15
20x20

2a. Barbell Skull-Crushers 6 x 30, 25, 20, 20, 25, 30 Reps
30x30
40x25
60x20
60x20
40x25
40x25

2b. Cable EZ-Bar Preacher Curls 6 x 20, 15, 10, 10, 15, 20 Reps
25x20
30x15
40x10
40x10
40x10
40x10

4. Cross-Body Sit-Ups: 3 sets
22
22
22

5. Bosu Ball Crunches: 4 sets
10
10
10
10

6. Pull-Ups: 3 sets
6
6
5

---

05/08/2018 - Tuesday Night
Cardio

Swift Walk on Treadmill at an Incline: 10 minutes

---

05/09/2018 - Wednesday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 70 minutes

Pull-ups: 4 sets
10
8
7
6

---

05/09/2018 - Wednesday Night
Cardio

Swift Walk on Treadmill at an Incline: 20 minutes

---

05/10/2018 - Thursday
Gethin's Eight-Week Hardcore Trainer
Lift #33
Upper Back & Calves Day

1. Pull-Ups 7 x Failure
7
6
6
6
6
6
5

2. T-Bar Rows 6 x 20, 15, 10, 10, 15, 20 Reps
45x20
70x15
100x10
100x10
70x15
45x20

3. Seated Plate Machine Row 6 x 20, 15, 10, 10, 15, 20 Reps
180x20
230x15
280x10
280x10
230x15
180x20

4a. Standing Dumbbell Shrugs 6 x 30, 20, 10, 10, 20, 30 Reps
50x30
65x20
110x10
115x10
65x20
55x28

4b. Seated Calf Raise 6 x 30, 20, 10, 10, 20, 30 Reps
55x30
90x20
135x10
135x10
90x23
90x25

---

05/10/2018 - Thursday Night
Cardio

Swift Walk on Treadmill at an Incline: 15 minutes

---

Supplements
--Upon Waking--
Fish Oil - 2 capsules of MAV Nutrition Fish Oil
Green Shake - Blended shake containing kale, spinach, ginger root, greek yogurt, & MCT oil
--Pre-Workout--
Pre-Workout - 1 scoop of MusclePharm Assault
--Post-Workout--
Protein - 2 scoops of EAS Whey Protein
--Before Bed--
Sleep Support - 4 capsules of RSP Z-Elite

---

Workout Notes
I took Friday off last week, for a buddy's wedding.
Another strong week in the books.
Tuesday's lift was a little funky in that a cable attachment fell onto my phone and broke it. Tried to jot down the remaining lifts from memory.
Trying to keep the diet low carb, primarily in the evenings after workouts.
Have a strong week, all!

[bbowsh54]

05/14/2018 - Monday
Gethin's Eight-Week Hardcore Trainer
Lift #37
Chest & Shoulders Day

1. Flat Dumbbell Press 3 x 30, 20, 10 Reps
45x30
60x20
100x10

2. Incline Cable Flyes 3 x 10, 15, 20 Reps
30x12
30x15
25x20

4. Cable Crossover Fly 4 x 10, 15, 20, 30 Reps
70x12
60x15
50x20
40x28

5. Chest-Supported Front Barbell Raises 3 x 30, 20, 10 Reps
40x25
40x20
60x10

6. Incline Front Dumbbell Raises 3 x 10, 15, 20 Reps
15x10
15x15
10x20

7. Bent-Over Rear Delt Flyes 3 x 30, 20, 10 Reps
10x30
20x20
30x10

8. Chest-Supported Rear Delt Dumbbell Flyes 3 x 10, 15, 20 Reps
25x10
20x20
20x30

9. Standing Dumbbell Lateral Raise 3 x 30, 20, 10 Reps
15x30
20x20
30x10

11. Pull-Ups: 3 sets
8
7
7

---

05/14/2018 - Monday Night
Cardio
Volleyball

Three Games of Sand Volleyball: 45 minutes

---

05/14/2018 - Monday Night
Cardio

Swift Walk on Treadmill at an Incline: 22 minutes

---

05/15/2018 - Tuesday
Gethin's Eight-Week Hardcore Trainer
Lift #38
Triceps and Biceps Day

1. Cable Preacher Curls 3 x 30, 20, 10 Reps
15x30
20x20
30x10

2. Triceps Rope Pressdown 3 x 10, 15, 20 Reps
80x12
80x15
70x20

3. Reverse-Grip Cable Triceps Extensions 3 x 30, 20, 10 Reps
70x30
100x20
130x12

4. Reverse-Grip Cable Biceps Curl 3 x 20, 25, 30 Reps
60x20
50x25
30x30

5. Barbell Drag Curl 3 x 30, 20, 10 Reps
30x30
60x20
70x10

6. Close-Grip Bench Press 3 x 20, 25, 30 Reps
110x20
90x25
70x30

7. Incline Overhead Dumbbell Extensions 3 x 30, 20, 10 Reps
40x30
40x20
55x10

8. Barbell Spider Curls 3 x 20, 25, 30 Reps
30x20
30x25
30x30

10. Pull-Ups: 4 sets
7
6
5
5

---

05/16/2018 - Wednesday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 75 minutes

Pull-Ups: 2 sets
10
8

---

05/16/2018 - Wednesday Night
Cardio

Swift Walk on Treadmill at an Incline: 28 minutes

---

05/17/2018 - Thursday
Gethin's Eight-Week Hardcore Trainer
Lift #40
Upper Back & Calves Day

1. Bent-Arm Barbell Pullover 3 x 30, 20, 10 Reps
40x30
60x20
80x10

2. Straight-Arm Dumbbell Pullover 3 x 20, 25, 30 Reps
50x20
50x25
35x30

3. Straight-Arm Pulldown 3 x 30, 20, 10 Reps
50x30
80x20
110x11

4. Lat Pulldown 3 x 20, 25, 30 Reps
140x20
140x25
100x30

5. Standing Dumbbell Shrugs 6 x 30, 20, 10, 20, 25, 30 Reps
45x30
60x22
110x10
60x22
55x25
55x30

6. Seated Calf Raise 3 x 30, 20, 10 Reps
55x30
80x22
135x10

7. Standing Barbell Calf Raises 3 x 20, 25, 30 Reps
80x20
80x25
70x30

8. Pull-Ups: 3 sets
7
6
6

---

05/18/2018 - Friday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 70 minutes

Pull-Ups: 3 sets
9
8
7

---

05/21/2018 - Monday
Gethin's Eight-Week Hardcore Trainer
Lift #44
Chest & Shoulders Day

1a. Incline Cable Fly 20, 15, 10, 10, 15, 20 Reps
15x20
25x15
35x10
35x10
25x15
15x20

1b. Decline Dumbbell Press 20, 15, 10, 10, 15, 20 Reps
45x20
60x15
75x10
75x10
60x15
45x20

2a. Machine Seated Chest Press 20, 15, 10, 10, 15 Reps
70x20
90x15
130x10
130x10
90x15

2b. Pec Deck Fly 20, 15, 10, 10, 15, 20 Reps
70x20
90x15
130x10
130x10
90x15
70x22

3a. Barbell Upright Row 20, 15, 10, 10, 15, 20 Reps
40x20
60x15
80x10
80x10
60x15
60x15

3b. Front Barbell Raises 20, 15, 10, 10, 15, 20 Reps
30x20
45x15
60x10
60x10
40x15
30x20

4a. Barbell Behind-the-Neck Press 20, 15, 10 Reps
40x20
60x17
80x11

4b. Seated Side Lateral Raise 20, 15, 10 Reps
15x20
20x16
25x11

5. Pull-Ups: 6 sets
7
6
6
5
5
5

---

05/21/2018 - Monday Night
Cardio
Volleyball

Three Games of Sand Volleyball: 45 minutes

---

05/22/2018 - Tuesday
Gethin's Eight-Week Hardcore Trainer
Lift #45
Triceps, Abs, and Biceps Day

1a. Cable Triceps Pushdown 20, 15, 10, 10, 15, 20 Reps
70x20
100x20
140x10
140x10
110x15
100x18

1b. Cable Biceps Curl 20, 15, 10, 10, 15 Reps
60x20
80x15
90x10
90x10
70x15

2a. Machine Triceps Extension 20, 15, 10, 10, 15, 20 Reps
30x20
70x15
90x10
90x10
70x15
30x20

2b. Machine Preacher Curl 20, 15, 10, 10, 15, 20 Reps
50x20
70x15
110x10
110x10
90x15
50x20

3a. Standing Barbell Curl 20, 15, 10, 10, 15 Reps
50x20
50x15
60x10
70x10
50x15

3b. Machine Dip 20, 15, 10, 10, 15, 20 Reps
50x20
90x15
130x10
110x10
70x15
70x20

4. Cross-Body Sit-Ups: 5 sets
22
22
22
20
20

5. Pull-Ups: 5 sets
8
7
6
6
6

---

05/16/2018 - Wednesday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 75 minutes

Pull-Ups: 3 sets
9
8
7

---

Supplements
--Upon Waking--
Fish Oil - 2 capsules of MAV Nutrition Fish Oil
Green Shake - Blended shake containing kale, spinach, ginger root, greek yogurt, & MCT oil
--Pre-Workout--
Pre-Workout - 1 scoop of MusclePharm Assault
--Post-Workout--
Protein - 1 scoop of Kaged Muscle Re-Kaged
--Before Bed--
Sleep Support - 4 capsules of RSP Z-Elite

---

Workout Notes
Apologies for the lack up frequency in my updates. It has been a crazy couple of weeks.
I flew to Vegas on Thursday morning last week. Had a fun trip.
Back on the grind today! Looking forward to getting back into routine, and getting some lifts in.
Will update more later!
Happy Training, all!

[anandagirl]

Wooo!!! Hope you had a great time in Vegas! Back to the grind

[bbowsh54]

05/28/2018 - Monday Night
Cardio
Volleyball

Three Games of Sand Volleyball: 45 minutes

---

05/29/2018 - Tuesday
Gethin's Eight-Week Hardcore Trainer
Lift #47
Upper Back & Calves Day

1a. Lat Pulldown 20, 15, 10, 10, 15, 20 Reps
150x20
170x15
180x10
190x10
170x14
140x20

1b. Seated Plate Machine Row 20, 15, 10, 10, 15, 20 Reps
180x20
230x15
280x10
280x10
230x15
180x20

2a. Bent-Over Barbell Row 20, 15, 10, 10, 15, 20 Reps
65x20
95x15
115x11
115x10
95x15
95x15

2b. Behind-the-Neck Pulldown 20, 15, 10, 10, 15, 20 Reps
110x20
120x16
140x10
130x14
110x20
110x18

3. Seated Calf Raise 3 x 20, 15, 10 Reps
55x23
90x17
135x11

4. Barbell Standing Calf Raises 3 x 10, 15, 20 Reps
100x12
100x16
80x20

5. Pull-Ups: 5 Sets
5
6
5
6
5

---

05/30/2018 - Wednesday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 75 minutes

---

05/31/2018 - Thursday
Freestyle Routine
Lift
Bench Press, Delts, and Abs Day

Bench Press: 7 sets
135x17
185x12
225x9
225x8
225x7
225x5
225x6

Decline Cross-Body Sit-Ups: 3 sets
15
14
13

Barbell One-Arm Side Delt Raise: 2 sets
20x15
30x14

High Cable Crossover: 3 sets
30x16
35x13
35x12

Bosu Ball Crunches: 3 sets
12
10
10

Pull-Ups: 3 sets
6
6
5

---

06/01/2018 - Friday
Cardio
Basketball

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

---

Supplements
--Upon Waking--
Fish Oil - 2 capsules of MAV Nutrition Fish Oil
Green Shake - Blended shake containing kale, spinach, ginger root, & MCT oil
--Pre-Workout--
Pre-Workout - 1.5 scoops of Essential AmiN.O. Energy by Optimum Nutrition
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle
--Before Bed--
Sleep Support - 4 capsules of Z-Elite by RSP

---

Workout Notes
Greetings, everyone.
Last week was a short week, with Memorial Day off.
Did two lifts, and two basketball sessions.
Went golfing out in the heat that afternoon.
Traveled to Minnesota this weekend for my cousin's graduation.
I came down with a cold on Saturday, but I've been lifting through it.
On the upswing!
Have an awesome week, all! Happy Training!

---

Wooo!!! Hope you had a great time in Vegas! Back to the grind

Thank you very much, Anandagirl!!

[bbowsh54]

06/04/2018 - Monday
Gethin's Eight-Week Hardcore Trainer
Lift #51
Chest & Shoulders Day

1. Incline Dumbbell Fly & Press Combo 5 x 30, 25, 20, 15, 10 Reps
30x30
30x25
35x20
40x15
50x10

2. Decline Dumbbell Fly & Press Combo 5 x 10, 15, 20, 25, 30 Reps
50x10
50x15
40x20
35x25
30x30

3. Front Dumbbell Raise & Press Combo 5 x 30, 25, 20, 15, 10 Reps
10x30
10x25
10x20
15x15
25x10

4. Chest-Supported Rear Delt Raises 5 x 10, 15, 20, 25, 30 Reps
25x10
25x15
25x18
15x25
10x30

5. Pull-Ups: 9 sets
8
8
7
7
6
6
5
5
5

---

06/04/2018 - Monday Night
Cardio
Volleyball

Three Games of Sand Volleyball: 45 minutes

---

06/05/2018 - Tuesday
Gethin's Eight-Week Hardcore Trainer
Lift #52
Triceps, Abs, and Biceps Day

1. Seated Incline Rope Triceps Pushdown 5 x 30, 25, 20, 15, 10 Reps
50x30
50x25
60x20
80x15
100x10

2. Decline Barbell Triceps Skullcrusher 5 x 10, 15, 20, 25, 30 Reps
70x10
60x15
50x20
50x22
40x25

3. High-Pulley Cable Curls 5 x 30, 25, 20, 15, 10 Reps
50x30
60x25
80x20
100x15
120x12

4. Seated Dumbbell Curls 5 x 10, 15, 20, 25, 30 Reps
35x10
35x14
25x20
25x18
15x25

5. Decline Cross-Body Sit-Ups: 4 sets
16
18
20
20

6. Bosu Ball Crunches: 3 sets
12
12
12

7. Pull-Ups: 7 sets
7
7
6
6
5
5
5

---

06/06/2018 - Wednesday
Cardio
Basketball

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

Pull-Ups: 4 sets
10
10
9
7

---

06/06/2018 - Wednesday Night
Cardio

Swift Walk on Treadmill at an Incline: 25 minutes

---

06/07/2018 - Thursday
Gethin's Eight-Week Hardcore Trainer
Lift #54
Upper Back & Calves Day

1. Incline Chest-Supported Dumbbell Rows 5 x 30, 25, 20, 15, 10 Reps
25x30
30x25
35x20
40x15
60x10

2. Bent-Over Dumbbell Row 5 x 10, 15, 20, 25, 30 Reps
55x10
50x15
40x20
35x25
30x30

3. Wide-Grip Lat Pulldown 5 x 30, 25, 20, 15, 10 Reps
80x30
100x25
140x20
170x15
200x10

4. Rope Lat Pulldown 5 x 10, 15, 20, 25, 30 Reps
140x10
120x15
100x20
80x25
70x30

5. Barbell Standing Calf Raises 5 x 30, 25, 20, 15, 10 Reps
50x30
60x25
80x20
100x17
110x14

6. Seated Calf Raises 5 x 10, 15, 20, 25, 30 Reps
135x10
135x15
115x22
115x25
90x30

7. Pull-Ups: 4 sets
7
7
6
6

---

06/07/2018 - Thursday Night
Cardio

Swift Walk on Treadmill at an Incline: 25 minutes

---

06/08/2018 - Friday
Cardio
Basketball

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

Pull-Ups: 5 sets
10
8
8
7
6

Rope Triceps Pushdown: 4 sets
120x15
120x12
120x12
120x10

---

Supplements
--Upon Waking--
Fish Oil - 2 capsules of MAV Nutrition Fish Oil
Green Shake - Blended shake containing kale, spinach, ginger root, & MCT oil
--Pre-Workout--
Pre-Workout - 1.5 scoops of Essential AmiN.O. Energy by Optimum Nutrition
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle
--Before Bed--
Sleep Support - 4 capsules of Z-Elite by RSP

---

Workout Notes
Had a really solid week, last week. Felt strong - put in some great work.
Still not keeping the diet nearly as clean as I would like, but my weight has been maintaining.
Made the back nice and sore from Thursdays lift, good variation.
Was able to overcome a cold I had last week - pumped a lot of Emergen-C and green tea into my system.
Have a wonderful week, everybody! Happy Training.

[anandagirl]

Way to keep it up despite a little cold! Glad you're feeling better

[phoenix4444]

Just checking in guy. Hope you have a great week!

[bbowsh54]

06/11/2018 - Monday
Building Von Moger Program
Lift #29
Back Day

Plate Machine Hammer Row: 4 sets of 10-15 reps
230x15
230x15
280x12
280x12

Flat Bench Lying Cable Pullover: 4 sets of 10-15 reps
50x15
60x15
70x14
70x15

Machine Low Row: 3 sets of 10-12 reps
110x15
130x13
150x12

Incline Machine High Row: 3 sets of 10-12 reps
150x15
190x13
190x13

Close-Grip Lat Pulldown: 3 sets of 10-12 reps
140x14
160x12
160x12

Wide-Grip Lat Pulldown: 3 sets of 10-12 reps
160x14
180x12
190x11

Back Extension: 2 sets of 15 reps
15
15

Standing Dumbbell Shrug: 5 sets
105x14
110x14
115x13
115x14
115x12

Pull-Ups: 3 sets
7
7
7

---

06/11/2018 - Monday Night
Cardio
Volleyball

Three Games of Sand Volleyball: 45 minutes

---

06/12/2018 - Tuesday
Building Von Moger Program
Lift #30
Chest Day

Pec Deck Fly: 3 sets of 10-15 reps
90x15
110x15
110x15

Machine Chest Press: 3 sets of 10-12 reps
130x15
150x13
170x11

Incline Bench Press: 3 sets of 10-12 reps
135x15
155x12
185x9

Flat Dumbbell Fly: 3 sets of 10-12 reps
40x12
50x12
50x11

Incline Dumbbell Press: 3 sets of 10-12 reps
55x12
60x11
60x11

Decline Dumbbell Press: 3 sets of 10-12 reps
60x15
80x11
80x9

Pull-Ups: 4 sets
7
7
7
6

---

06/13/2018 - Wednesday
Cardio
Basketball

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

Pull-Ups: 2 sets
10
9

---

06/14/2018 - Thursday
Building Von Moger Program
Lift #34
Shoulders & Calves Day

Plate Machine Shoulder Press: 3 sets of 10-15 reps
90x16
160x15
230x12

Dumbbell Side Lateral Raise: 7 sets of 10-15 reps
20x15
25x15
30x14
30x14
25x14
25x15
25x15

Standing Overhead Dumbbell Press: 3 sets of 10-15 reps
45x15
55x10
55x10

Incline Dumbbell Rear-Delt Fly: 3 sets of 10-15 reps
25x15
25x15
25x14

Seated Barbell Shoulder Press: 3 sets to failure
95x12
95x14
105x9

Seated Calf Raise: 5 sets of 10-20 reps
115x18
115x20
115x20
115x21
115x18

Pull-Ups: 3 sets
9
8
8

---

06/15/2018 - Friday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 70 minutes

Pull-Ups: 3 sets
9
9
8

---

Supplements
--Upon Waking--
Fish Oil - 2 capsules of MAV Nutrition Fish Oil
Green Shake - Blended shake containing kale, spinach, ginger root, & MCT oil
--Pre-Workout--
Pre-Workout - 1.5 scoops of Essential AmiN.O. Energy by Optimum Nutrition
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle
--Before Bed--
Sleep Support - 4 capsules of Z-Elite by RSP

---

Workout Notes
Another week is in the books!
Felt like last week was very productive. Made myself nice and sore!
Focussing on getting more sleep this week...
Received some Kaged Muscle Micropure Whey Protein Isolate last week. Been enjoying a scoop in the mornings.
Jumping into the new Gethin Muscle Building Trainer this week!
kagedmuscle. com/blogs/muscle-building-trainer/
Happy Training, all.

---

Way to keep it up despite a little cold! Glad you're feeling better

Thank you very much, Anandagirl! Thanks for all the support!

Just checking in guy. Hope you have a great week!

Thank you so much, Phoenix! Hope you're dominating life!

[pastorpritch]

Wow, strong update

Good work man!

[bbowsh54]

06/18/2018 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #1
BACK & CALVES Day

Reverse-Grip Pulldown 3 16-18
150x18
170x18
200x15

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

T-Bar Row 3 16-18
55x18
70x18
100x17

Bent-Over Barbell Row 3 16-18
95x18
135x16
135x16

Barbell Shrug 3 20
135x22
185x20
185x20

Seated Calf Raise 3 30
70x30
90x30
100x30

Pull-Ups: 3 sets
7
8
7

---

06/18/2018 - Monday Night
Cardio
Volleyball

Three Games of Sand Volleyball: 45 minutes

---

06/19/2018 - Tuesday
Building Von Moger Program
Lift #2
CHEST & ABS Day

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

Decline Dumbbell Flye 3 20
35x20
45x20
45x19

Cable Incline Flye 3 20
20x20
25x20
30x19

Pec Deck Flye 3 20
90x20
110x20
110x20

Hanging Leg Raise 3 sets
12
12
12

Pull-Ups: 3 sets
8
7
6

---

06/20/2018 - Wednesday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 70 minutes

---

06/21/2018 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #5
SHOULDERS & ABS Day

Chest-Supported Rear Delt Raise 3 20
15x22
20x22
25x20

Chest-Supported Rear Delt Barbell Row 3 20
40x22
60x20
80x20

Standing Neutral Dumbbell Press 3 20
35x21
45x20
50x19

Standing Dumbbell Front Raise 3 20
15x20
15x22
20x20

Standing Unilateral Side Lateral Raise 3 21
20x20
20x20
20x20

Decline Sit-Ups 3 sets
21
21
21

Pull-Ups: 4 sets
8
8
8
7

---

06/22/2018 - Friday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 75 minutes

---

Supplements
--Upon Waking--
Fish Oil - 2 capsules of MAV Nutrition Fish Oil
Green Shake - Blended shake containing kale, spinach, ginger root, & MCT oil
--Pre-Workout--
Pre-Workout - 1.5 scoops of Essential AmiN.O. Energy by Optimum Nutrition
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle
--Before Bed--
Sleep Support - 4 capsules of Z-Elite by RSP

---

Workout Notes
Week #1 of the new Gethin trainer is in the books.
I made my back and chest VERY sore last week. Was good to feel.
Working hard. Very busy with the job, as well.
Hoping everyone had a wonderful weekend!
Happy Training!

---

Wow, strong update

Good work man!

Thank you very much, Pastor Pritch!! Hope all is well, sir!

[jwtiger69]

Just dropping by! Glad to see you are still at.

[bbowsh54]

06/25/2018 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #4
ARMS & CALVES Day

V-Bar Triceps Pushdown 3 20
100x20
110x20
130x20

Dips 3 Failure
6
8
7

Seated Dumbbell Overhead Triceps Extension 3 20
35x20
45x20
55x19

Cable Preacher Curl 3 20
20x20
25x20
25x20

Standing Dumbbell Curl 3 16–18
20x18
25x18
30x18

Standing Barbell (21s) Curl 3 27
30x25
40x25
40x27

Seated Calf Raise 3 20
90x22
115x20
115x20

Pull-ups: 4 sets
7
7
7
6

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06/25/2018 - Monday Night
Cardio
Volleyball

Three Games of Sand Volleyball: 45 minutes

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06/26/2018 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #9
CHEST & ABS Day

Flat Bench Dumbbell Flye 3 25–27 Double Drop-sets
45x15 / 35x10 / 25x10
45x15 / 35x8 / 25x8
45x14 / 35x8 / 25x8

Decline Bench Press 3 25–27 Double Drop-sets
165x14 / 145x8 / 95x10
165x15 / 145x8 / 95x10
165x15 / 145x7 / 95x12

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

Decline Dumbbell Press 3 20 Double Drop-sets
60x12 / 50x7 / 35x8
70x7 / 50x7 / 35x10
60x9 / 50x7 / 35x10

Lying Leg Raise: 4 sets
18
20
20
20

Pull-ups: 3 sets
7
7
7

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06/27/2018 - Wednesday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 70 minutes

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06/28/2018 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #8
BACK & CALVES Day

Reverse-Grip Bent-Over Row 3 18–26 Double Drop-sets
165x8 / 145x6 / 95x8
165x8 / 145x6 / 95x8
165x8 / 145x6 / 95x8

Lat Pulldown 3 18–26 Double Drop-sets
160x10 / 140x8 / 120x10
180x10 / 140x8 / 120x10
200x10 / 140x10 / 120x10

Single-Arm Dumbbell Row 3 18–26 Double Drop-sets
55x8 / 45x8 / 35x8
70x8 / 55x8 / 35x8
75x8 / 55x8 / 35x8

Seated Cable Row 3 18–26 Double Drop-sets
135x8 / 105x10 / 75x10
150x8 / 105x10 / 75x10
165x8 / 120x8 / 75x10

Seated Calf Raise 3 30 Double Drop-sets
135x10 / 90x12 / 45x12
135x13 / 90x12 / 45x14
135x13 / 90x13 / 45x15

Pull-ups: 3 sets
7
7
6

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06/28/2018 - Thursday Night
Freestyle Routine
Lift
Whole Body

Squats
80x10
80x10
80x10

Bicep Curls
25x10
35x10
35x10

Dumbbell Chest Flyes
35x15
45x12
50x12

Bent-Over Flyes
20x10
20x10
25x10

Dumbbell Overhead Press
50x10
50x10
55x12

Chest Press
110x12
150x10
170x10

Prone Leg Curl
70x10
70x10
70x10

Back Extension
90x10
110x10
110x10

Ab Machine
110x10
110x10
130x10

Pulldown Machine
190x10
190x10
190x10

Row Machine
150x12
170x12
230x10

Machine Leg Press
150x10
150x10
170x10

Pull-Ups: 3 sets
10
8
8

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06/29/2018 - Friday
Cardio
Basketball

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

---

06/30/2018 - Saturday Morning
Deadlift Work + Gethin's 8-Week Muscle Building Trainer
Lift #12
Deadlift & Shoulders Day

Deadlift: 12 sets
135x5
225x3
225x3
225x3
315x3
225x3 (sumo)
365x2
405x1
455x1
315x2
225x2
225x3 (sumo)

Power Rows: 2 sets
225x5
225x5

Standing Barbell Shoulder Press 3 Double Drop-sets
105x12 / 85x8 / 65x8
105x12 / 85x8 / 65x10
105x12 / 85x7 / 65x7

Plate Front Raise 3 Double Drop-sets
45x12 / 25x10 / 10x15
45x15 / 25x8 / 10x15
45x13 / 25x12 / 10x15

Standing Dumbbell Shrugs 3 Double Drop-sets
115x15 / 60x8 / 50x8
115x15 / 55x10 / 50x8
115x15 / 60x10 / 50x8

Pull-Ups: 3 sets
11
9
8

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07/02/2018 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #16
CHEST & ABS Day

Decline Barbell Bench Press 3 10
155x14
185x12
225x10

Incline Cable Flye 3 10
25x14
30x12
35x10

Plate Press 3 10
45x14
45x12
45x12

Incline Bench Press 3 10
135x10
135x12
135x13

Decline Dumbbell Flye 3 10
45x12
50x10
50x11

Push-Ups 3 10
12
12
12

Hanging Leg Raise 5 sets
11
12
12
12
12

Pull-Ups: 3 sets
7
7
8

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Supplements
--Upon Waking--
Fish Oil - 2 capsules of MAV Nutrition Fish Oil
Green Shake - Blended shake containing kale, spinach, ginger root, & MCT oil
--Pre-Workout--
Pre-Workout - 1.5 scoops of Essential AmiN.O. Energy by Optimum Nutrition
--Post-Workout--
Protein - 1 scoop of Re-Kaged by Kaged Muscle
--Before Bed--
Sleep Support - 4 capsules of Z-Elite by RSP

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Workout Notes
Put in an incredible week. Did my five normal workouts, but added two additional lifts.
Thursday night, I went to my girlfriend's home gym, and did her normal routine with her for something fun.
Saturday, I did a Deadlift workout with a certified personal trainer to get some tips on my form, and then did the majority of the next Gethin Shoulders lift.
I have not deadlifted more than 225 for reps in many, many years. I was very happy to pull 455 with sore hamstrings.
I was very sore this weekend!
I will be taking today off from the gym to travel south and see some friends/family for the 4th of July.
Feeling strong! Solid week last week.
Happy Training, all.

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Just dropping by! Glad to see you are still at.

Thanks for stopping by, sir!!