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

[jwtiger69]

Just wanted to do a drive by! Great last few workouts. How is the shoulder feeling? I recently bought this:

https://www.elitefts.com/eliteftstm-...saver-pad.html

It is the equivalent of a 2-board for the bench. I have not got a chance to use it yet but I am hoping it allows me to bench for a while without any issues.

[mvd546]

Thanks a lot, Matt! Hope everything is amazing for you! How's the training going these days?? Take care, man.

Still hitting the gym 4-5 days a week. Strained my lower back a few weeks ago during a shoulder/upright row superset. So I have been lifting lighter and haven't been training my back.

08/28/2017 - Monday
Kris Gethin's Man of Iron Trainer
Lift #1
SHOULDERS AND TRICEPS Day

Standing barbell military press 3 20
65x20
75x20
95x18

Rear-delt dumbbell raise on exercise ball 3 12
20x12
20x12
20x12

Dumbbell standing Arnold press 3 15-20
35x17
35x17
35x16

Bench dip 3 15-20
10
14
14

Parallel-bar dip 3 To failure
5
6
8

Plank 3 sets
40 sec
40 sec
40 sec

Cable external rotation 3 12
10x12
10x12
10x12

Triceps two-arm cable kick-back 3 12
10x15
20x12
25x12

Push-Ups: 3
14
14
13

---

08/29/2017 - Tuesday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

08/29/2017 - Tuesday
Kris Gethin's Man of Iron Trainer
Lift #3
BACK Day

Bent-over two-arm dumbbell row 3 15
45x15
55x15
60x15

Dumbbell Romanian deadlift 3 15
60x15
60x15
60x15

Straight-arm cable pull-down 3 15
70x15
90x14
90x15

Lat Pulldown 3 To failure
170x17
200x10
200x9

Cable squat and row on Bosu ball 3 15
60x15
70x15
80x15

Push-Ups: 3 sets
18
18
17

---

Supplements
--Upon Waking--
Multivitamin - 2 tablets of Controlled Labs Orange Triad
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Post-Workout--
Re-Kaged - 1 scoop of Kaged Muscle Re-Kaged
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
Started a new program this week. Going to give it a try for a few weeks, to mix things up.
I'm not sure if I'm struggling from severe allergies this week, or if I'm starting to get a cold. Hope it is just allergies, as I've been on a pretty solid streak of being healthy.
Anticipate my back being sore tomorrow from different motions.
In the midst of the year-end tournament for sand volleyabll. Looking forward to basketball season.

---


Thank you very much, Anandagirl!! Great job on the training and IG vids!

Couple of solid days of training!Hope you have a good weekend!

[bbowsh54]

08/30/2017 - Wednesday
Kris Gethin's Man of Iron Trainer
Lift #4
CHEST, BICEPS, & ABS Day

Decline bench press 3 20
135x22
185x19
185x19

Dumbbell hammer curl 3 20
20x22
25x20
25x19

Incline close-grip dumbbell press 3 15
40x20
55x15
55x15

Plate hammer curl 3 15
45x18
45x17
45x17

Reverse-grip EZ-bar curl 3 15
45x17
55x16
55

Push-up 4 15
17
17
15
15

Exercise-ball body saw 3 To failure
10
8
9

Oblique crunch on exercise ball 3 To failure
15
14
12

---

08/31/2017 - Thursday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

08/31/2017 - Thursday
Kris Gethin's Man of Iron Trainer
Lift #2
LEGS Day

Barbell squat 3 20
95x20
95x20
135x15

Air squat 3 20
20
20
20

Bulgarian split squat 3 20
15
15
15

Exercise-ball hamstring curl 3 20
15
17
18

Leg extension 3 20
70x20
90x20
90x20

Thoracic rotation stretch 3 6 per side
6
6
6

Standing calf press on stairs 3 To failure
40
48
48

Push-ups
15
15
15

---

09/01/2017 - Tuesday
Freestyle Routine
Lift #3
Chest & Traps Day

Pec Deck Fly: 3 sets
90x15
110x15
110x15

Cable Shrug Behind-The-Back: 3 sets
85x20
100x20
100x23

Bench Press: 7 sets
135x14
185x12
225x9
225x9
225x9
225x8
225x8

Standing Dumbbell Shrug: 7 sets
60x18
60x20
100x10
100x10
100x10
60x22
60x22

Push-ups: 3 sets
17
16
15

Front Cable Shrug: 2 sets
150x20
150x20

---

Supplements
--Upon Waking--
Multivitamin - 2 tablets of Controlled Labs Orange Triad
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
Another week is in the books.
Definitely sore from the new program. Introducing some new lifts that I haven't been doing regularly.
Heading back to Nebraska to visit my grandparents this weekend, and I have a couple more fantasy football drafts.
Have an amazing weekend, everyone.

---

Just wanted to do a drive by! Great last few workouts. How is the shoulder feeling? I recently bought this:

https://www.elitefts.com/eliteftstm-...saver-pad.html

It is the equivalent of a 2-board for the bench. I have not got a chance to use it yet but I am hoping it allows me to bench for a while without any issues.

Thank you for stopping by, Justin!
Awesome info.... Thanks for sharing! Will look into it more.

Still hitting the gym 4-5 days a week. Strained my lower back a few weeks ago during a shoulder/upright row superset. So I have been lifting lighter and haven't been training my back.

Couple of solid days of training!Hope you have a good weekend!

Hey, great to hear from you, Matt! Sorry to heal about the lower back... Hope it heals up super soon. Happy training, man!

[DaveRVD]

Still going strong I see - dedication personified

[jwtiger69]

Thank you for stopping by, Justin!
Awesome info.... Thanks for sharing! Will look into it more.

No worries! I used it Sunday after some normal benching. That thing is pretty legit. It kills your tri's!!!! This will be a normal for me now after I do some regular benching.

[bbowsh54]

09/05/2017 - Tuesday
Kris Gethin's Man of Iron Trainer
Lift #8
SHOULDERS, TRICEPS, & ABS Day

Barbell upright row to shoulder press 3 20
55x19
55x19
55x19

Dumbell shrug 4 20
60x20
60x20
60x20
60x20

Face pull 4 20
100x20
120x20
120x20
110x20

Dip machine 3 40, 30, 30
70x35
70x31
70x32

Bent-over Overhead straight-bar extension 3 12
40x14
55x12
55x12

Close-grip push-up 3 sets
14
13
13

Decline sit-up 3 to failure
17
15
14

Hanging leg raise 3 to failure
10
10
10

---

09/06/2017 - Wednesday
Kris Gethin's Man of Iron Trainer
Lift #10
BACK & BICEPS Day

Alternating single-arm straight-arm pull-down 3 15 per arm
15x15
20x15
20x15

Reverse grip pull-down 3 15
150x15
170x15
180x15

Plate machine row 3 15
230x15
230x15
230x15

Cable external rotation 3 15
10x15
10x15
10x15

Dumbbell hammer curl 3 20
20x20
20x20
20x20

Plate curl 3 20
45x20
45x20
45x20

Standing dumbbell curl 3 20
20x20
20x20
20x18

Plate curl 3 30
25x30
25x30
25x30

Preacher curl 3 15
55x13
55x13
55x12

Push-ups 4 sets
18
18
18
20

---

09/07/2017 - Thursday
Kris Gethin's Man of Iron Trainer
Lift #9
LEGS Day

Box squat 4 20
95x20
95x20
95x20
95x20

Pistol squat to bench 4 15 per leg
15
13
12
12

Single-leg Romanian deadlift 4 15 per leg
12.5x15
12.5x15
12.5x15
12.5x15

Single-leg seated calf press 4 20 per leg
70x20
110x20
110x20
130x20

Push-ups: 7 sets
17
17
18
18
17
18
16

---

Supplements
--Upon Waking--
Multivitamin - 2 tablets of Controlled Labs Orange Triad
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Post-Workout--
Protein - 1 scoop of Champion Performance Pure Whey
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
On the grind.
I've been hitting my lifts hard this week, but I have completely slacked off on cardio. Reason being: I'm either dealing with terrible allergies or a full-fledged cold. It started off as simply allergies, but my drainage changed colors on Wednesday morning. It might have weakened my immune system to a sinus infection. My nose has been incredibly runny, and I've been sneezing a lot all week. Every morning, when I wake up with a ton of conjestion, I've opted not to go to 5:30 AM cycling class for a couple more hours of sleep. I will get back on the horse next week.
I'm defintiely sore from the new routine. High rep counts, and more variance in lifts is shocking the system. Legs are very sore.
Happy Friday, all.

---

Still going strong I see - dedication personified

Thank you so much, DaveRVD!! You're looking amazing in that avatar!

No worries! I used it Sunday after some normal benching. That thing is pretty legit. It kills your tri's!!!! This will be a normal for me now after I do some regular benching.

Thanks a lot, Justin! Down go the Patriots last night! Good luck to your 9ers this season.

[OfficerJimLahey]

Very nice stuff, buddy! ALways impressed you're still at it!

[bbowsh54]

09/08/2017 - Friday
Kris Gethin's Man of Iron Trainer
Lift #11
CHEST & ABS Day

Push-up 3 20
20
20
20

Incline dumbbell press 3 20
40x20
55x20
55x19

Decline bench press 3 20
135x20
185x16
185x27

Medicine-ball sit-up 3 to failure
20
19
18

TRX knee tuck 3 to failure
10
10
12

Plank 3 40 seconds
40 sec
40 sec
40 sec

Additional Push-ups: 3 sets
14
13
12

---

09/11/2017 - Monday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes


---

09/11/2017 - Monday
Kris Gethin's Man of Iron Trainer
Lift #9
SHOULDERS, TRICEPS, & ABS Day

Standing behind-the-neck barbell press 3 20
65x20
65x20
75x20

Plate rear-delt raise 3 20
10x20
10x20
10x20

Side dumbbell raise to front raise 3 15
10x20
15x16
17.5

Bench dip 3 15
15
15
15

Overhead cable triceps extension 3 20
70x20
80x19
80x19

Cable triceps kick-back 3 20
10x20
15x20
15x17

Shoulder external rotation 3 20
10x20
10x20
10x17

Plank on medicine ball 3 to failure
40 sec
40 sec
40 sec

Crunch on BOSU ball 3 to failure
14
11
12

Push-Ups: 3 sets
14
14
14

---


09/12/2017 - Tuesday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

Supplements
--Upon Waking--
Multivitamin - 2 tablets of Controlled Labs Orange Triad
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Post-Workout--
Protein - 1 scoop of Champion Performance Pure Whey
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
Started the week off strong.
Dealt with some shoulder pain during yesterday's lift, but was able to push through.
Thinking about signing up for a Warrior 5K. (Some 5K on a "Warrior Trail" with 15 obstacles.)
So far so good with the cardio this week.

---

Very nice stuff, buddy! ALways impressed you're still at it!

Hey, man! Great to hear from you, Officer Jim! Hope all is well, sir! How's your training been?

[Imp81318]

Workout Notes
Started the week off strong.
Dealt with some shoulder pain during yesterday's lift, but was able to push through.
Thinking about signing up for a Warrior 5K. (Some 5K on a "Warrior Trail" with 15 obstacles.)

I recently completed my first Warrior Dash 5K, which was also the first organized race I ever participated in as well. I thought it was fun, but I was actually a bit disappointed by the ease of the obstacles. There really was only one obstacle that was even mildly physically challenging, and that was the fisherman's net and the main reason it was challenging was because you got sprayed with water on the approach so your hands and the rings were wet. But it was fun, and I do recommend doing it. I will probably do the same one again next year, but I'd also like to do a Half Mudder 6 mile run, which are supposed to be similar but with more challenging obstacles.

[Partyrocking]

Warrior 5k- sounds like fun ... ooh you should do it wearing a Spartan costume

[OfficerJimLahey]

Hey, man! Great to hear from you, Officer Jim! Hope all is well, sir! How's your training been?

Oh being busy has thrown me off track, but am feeling better about things this week and going to make it a priority. In the last 3 months I've moved, started a new job, bought a house (done some work on it), got a puppy....I could go on a bit more but I'll cut it off there. Not trying to make excuses, but I do fall off track when life gets busy. I'm a very big creature of habit.

[bbowsh54]

09/12/2017 - Tuesday
Kris Gethin's Man of Iron Trainer
Lift #17
BACK & BICEPS Day

Single-arm straight-arm pull-down 3 15 per arm
15x15
20x15
25x15

Alternating reverse-grip pull-down 3 15 per arm
35x17
55x15
55x15

Single-arm leverage row 3 15 per arm
115x15
115x15
115x15

Dumbbell deadlift 3 15
55x15
55x15
55x15

Hammer-grip dumbbell spider curl 3 12
30x15
35x12
35x12

EZ-bar preacher curl 3 12
65x13
65x11
65x11

Lying alternate cable curl 3 15
25x15
25x15
25x15

Dumbbell torso rotation 3 15
15x15
15x15
20x15

Push-ups: 3 sets
15
17
17

---

09/13/2017 - Wednesday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

09/13/2017 - Wednesday
Kris Gethin's Man of Iron Trainer
Lift #18
CHEST & ABS Day

Lying single-arm landmine press 3 18 per arm
25x18
25x18
25x16

Bench press 3 20
135x23
185x18
185x16

Single-arm decline cable press 3 12 per arm
80x12
100x12
110x12

Lying leg raise on bench 3 to failure
20
20
20

BOSU-ball push-up 3 to failure
15
13
12

Sit-up 3 to failure
27
27
27

---

09/13/2017 - Wednesday Night
Cardio
Basketball

Full-Court Basketball (Games to 15): 80 minutes

---


09/14/2017 - Thursday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

09/14/2017 - Thursday
Freestyle Lift
Lift
SHOULDERS & TRICEPS Day

Plate Machine Shoulder Press 3 20
90x20
140x20
140x19

Bent-Over Dumbbell Rear Delt Raise 3 20
10x20
15x20
15x20

Rope Triceps Pushdown 3 15
80x15
100x15
100x15

Dumbbell Side Raise to Front Raise 3 15
15x15
15x15
20x14

Overhead Cable Triceps Extension 3 20
70x20
70x20
80x20

Cable Triceps Kick-Back 3 20
10x20
10x20
15x17

Push-Ups 3
14
14
14

---

09/15/2017 - Friday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

Supplements
--Upon Waking--
Multivitamin - 2 tablets of Controlled Labs Orange Triad
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Post-Workout--
Protein - 1 scoop of Champion Performance Pure Whey
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
Another week is in the books.
Put in plenty of cardio this week.
I officially registered for the Warrior 5K, so I've got about 21 days before it goes down.
Going to play some kickball this afternoon with my company, for a team-building activity, haha.
Likely driving down to the Husker game this Saturday, and then watching the GGG vs Canelo fight.
Have a lovely weekend, all.

---

I recently completed my first Warrior Dash 5K, which was also the first organized race I ever participated in as well. I thought it was fun, but I was actually a bit disappointed by the ease of the obstacles. There really was only one obstacle that was even mildly physically challenging, and that was the fisherman's net and the main reason it was challenging was because you got sprayed with water on the approach so your hands and the rings were wet. But it was fun, and I do recommend doing it. I will probably do the same one again next year, but I'd also like to do a Half Mudder 6 mile run, which are supposed to be similar but with more challenging obstacles.

Great info! Thank you for sharing. I'm not a distance athlete at all... My body is not ready for six miles, haha. Props to you!

Warrior 5k- sounds like fun ... ooh you should do it wearing a Spartan costume

Haha... Thanks, Partyrocking! I don't think I deserve a Spartan costume, haha. Have a great one!

Oh being busy has thrown me off track, but am feeling better about things this week and going to make it a priority. In the last 3 months I've moved, started a new job, bought a house (done some work on it), got a puppy....I could go on a bit more but I'll cut it off there. Not trying to make excuses, but I do fall off track when life gets busy. I'm a very big creature of habit.

Holy cow, life sounds very busy for you!! Congrats on the new house, new job, and new puppy!! Awesome. I enjoy being a creature of habit, as well. Have a great weekend, man. Thanks for stopping by.

[bbowsh54]

09/18/2017 - Monday
Kris Gethin's Man of Iron Trainer
Lift #25
CHEST & ABS Day

Barbell bench press 4 10
135x16
185x13
225x10
225x10

Machine chest press 5 20, 20, 15, 10, 10
90x20
100x20
140x14
150x11
160x10

Band-resisted dumbbell fly 4 10
25x10
35x10
35x12
35x10

Exercise ball pike 4 to failure
10
10
10
10

Exercise ball oblique crunch 5 to failure
16
14
14
12
14

Push-Ups 3
15
13
17

---

09/19/2017 - Tuesday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

09/19/2017 - Wednesday
Kris Gethin's Man of Iron Trainer
Lift #24
BACK Day

Single-arm smith machine row 3 20
35x20
45x20
45x20

Single-arm smith machine shrug 3 20
85x20
95x20
95x20

Deadlift 3 12
135x12
155x12
175x12

Reverse-grip pulldown 3 12
170x12
170x12
180x12

Plate hammer curl 3 20
45x20
45x20
45x20

Cable concentration curl 3 20
30x20
40x18
40x18

Behind-the-head cable curl 3 20
70x20
90x20
100x20

Push-ups
15
17
15

---

Supplements
--Upon Waking--
Multivitamin - 2 tablets of Controlled Labs Orange Triad
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Post-Workout--
Protein - 1 scoop of Champion Performance Pure Whey
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
Here we go -- kicking off another week.
Put in some solid work with my first two lifts.
Had a sand volleyball league match last night, continuing our year-end tournament.
We will now face the #6 seed next week for a chance to move on to the championship match. (We're the #5 seed)
Basketball will be starting up in October.
Dealing with a high ankle sprain in my right ankle. Hope it can heal up within a week.
Take care, everone. Dominate your Tuesday.

[OfficerJimLahey]

Holy cow, life sounds very busy for you!! Congrats on the new house, new job, and new puppy!! Awesome. I enjoy being a creature of habit, as well. Have a great weekend, man. Thanks for stopping by.

Thanks, man! I'm getting back into the gym and definitely feeling it. Seems like I check in more often when I'm in a good routine.

[bbowsh54]

09/21/2017 - Thursday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

09/21/2017 - Thursday
Kris Gethin's Man of Iron Trainer
Lift #23
LEGS Day

Single-leg extension 3 20
50x20
50x20
50x20

Dumbbell step-up 3 20
20x20
20x20
20x20

Side lunge 3 20 per leg
20
20
20

Smith machine single-leg Romanian Deadlift 3 20 per leg
35x20
45x20
45x20

Standing calf press 3 12
125x20
135x20
185x18

Single-leg squat to bench 3 12
12
12
12

Push-ups 3
15
17
15

---

09/22/2017 - Friday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

09/22/2017 - Friday
Freestyle Lift
Lift
Chest & Biceps Day

Pec Deck Flyes: 3 sets
90x15
110x15
110x15

Preacher Machine Curl: 2 sets
70x13
70x12

Bench Press: 5 sets
135x15
185x12
225x10
225x9
225x10

Rope Cable Curl: 2 sets
80x20
100x17

Standing Barbell Curl: 3 sets
55x15
55x18
55x14

Push-Ups: 3 sets
20
18
18

Lying High Cable Curl: 4 sets
70x20
100x17
120x14
120x14

---

Supplements
--Upon Waking--
Multivitamin - 2 tablets of Controlled Labs Orange Triad
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Post-Workout--
Protein - 1 scoop of Champion Performance Pure Whey
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
Another week in the books.
Still battling allergies a bit, but on the upswing.
Right ankle is getting better, but not 100%.
Feeling strong.
Have a wonderful weekend, all.

---

Thanks, man! I'm getting back into the gym and definitely feeling it. Seems like I check in more often when I'm in a good routine.

I feel you, there... Always great when you get back into a rhythm after some time off from the gym... Hope all is well, man! Happy training!

[anandagirl]

You ever miss a day? Nice work as always

[bbowsh54]

09/25/2017 - Monday
Kris Gethin's Man of Iron Trainer
Lift #32
CHEST & ABS Day

Bench press 4 12
135x14
185x12
225x13
225x11

Machine chest press 3 12
90x17
140x12
180x11

Band-resisted dumbbell fly 3 10
30x12
35x10
35x10

Machine pec deck fly 3 20
70x20
70x20
90x20

Ab roll-out 3 to failure
12
12
12

Rope crunch 3 to failure
120x12
120x12
120x12

Push-ups 2
17
13

---

09/26/2017 - Tuesday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

09/26/2017 - Tuesday
Kris Gethin's Man of Iron Trainer
Lift #31
BACK & BICEPS Day

Chest-supported barbell row on bench 3 15
95x17
135x14
135x13

Single-arm cable row on incline bench 3 20
50x20
60x20
70x20

Chest-supported dumbbell row 3 20
45x18
45x20
45x18

Cable deadlift with row at top on a BOSU ball 3 20
70x20
80x20
80x20

High cable curl 3 15
70x20
100x15
110x15

Plate hammer curl 3 20
45x20
45x20
45x20

Push-ups 3
17
18
17

---

09/27/2017 - Wednesday
Kris Gethin's Man of Iron Trainer
Lift #29
TRICEPS, SHOULDERS, & ABS Day

Lying single-arm triceps extension 3 20
25x20
25x20
25x18

Single-arm cable side raise 3 20
20x20
20x20
30x20

Rear cable delt raise 3 15
20x15
20x17
30x15

Lying leg raise 3 15
18
20
20

Cable shoulder press 3 20
35x20
40x17
35x28

Sit-ups cross-body with medicine ball 3 20
8x15
8x20
8x20

Push-Ups 3
13
12
13

---

09/27/2017 - Wednesday Night
Cardio
Basketball

Full-Court Pickup Basketball Games to 15: 75 minutes

---

09/28/2017 - Thursday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

09/28/2017 - Thursday
Kris Gethin's Man of Iron Trainer
Lift #30
LEGS & STABILITY Day

Band lateral walk (Squat between each step) 3 10 per leg
20
20
20

Split squat with front foot on BOSU ball 3 15 per leg
15
15
15

Air squat with feet on BOSU ball 3 15
12
15
15

Push-up with hands balanced on medicine balls 3 to failure
12
12
12

Pistol squat with back against an exercise ball and medicine ball held in front 3 10
15x10
15x10
15x10

Reverse plank with heels on exercise ball, raise each arm alternately overhead 3 to failure
45 sec
45 sec
60 sec

Side plank bend with heels and elbows on BOSU balls 3 to failure
25 sec
30 sec
30 sec

Foam roll glute
Done

Additional push-ups 3
17
15
17

---

09/29/2017 - Friday
Freestyle Lift
Lift
Chest & Biceps Day

Pec Deck Flyes: 3 sets
90x18
110x15
110x15

Preacher Machine Curl: 3 sets
50x15
70x12
70x12

Incline Bench Press: 5 sets
135x14
155x12
185x9
185x9
185x10

Push-Ups: 4 sets
15
15
15
17

Standing Inner Biceps Cable Curl: 4 sets
20x17
25x12
25x11
25x12

Lying Knee Pull-Ins: 4 sets
20
20
20
20

---

Supplements
--Upon Waking--
Fish Oil - 1 capsule of Welby Fish Oil
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Post-Workout--
Protein - 1 scoop of Champion Performance Pure Whey
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
Apologies for the lack of updates this week.
Still put in a solid week of work!!
It was my birthday on Thursday.
Happy with hitting 13 reps of 225 on chest day -- working my way back up to my personal best of 17.
Hope everyone is about to have an amazing weekend!!

---

You ever miss a day? Nice work as always

Thank you so much, Anandagirl! Happy Training to you!

[OfficerJimLahey]

I don't think I've asked before, how long is your avg session in the gym? Hope you're having a solid weekend, buddy!

[bbowsh54]

10/02/2017 - Monday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

10/02/2017 - Monday
Kris Gethin's Man of Iron Trainer
Lift #39
CHEST & ABS Day

Cable fly push-up 3 12
15x12
20x12
20x12

Landmine incline chest press 4 20
45x23
70x22
75x20
75x18

Standing cable fly with back supported 3 15
20x15
25x15
30x15

Leg raise 3 to failure
12
12
12

Plank 3 to failure
40 sec
40 sec
40 sec

Sit-up cross-body 3 to failure
20
20
20

Push-ups 3
12
15
12

---

10/03/2017 - Tuesday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

10/03/2017 - Tuesday
Kris Gethin's Man of Iron Trainer
Lift #38
BACK & BICEPS Day

Bent-over barbell row 3 15
95x15
115x15
135x15

Lat pull-down 3 25
150x25
150x20
120x25

Standing high cable row 3 25
120x25
150x25
130x25

T-bar long bar row 3 20
45x20
55x20
65x20

Standing EZ-bar curl 3 30, 20, 25
25x30
45x20
25x25

Standing EZ-bar curl 5 15, 15, 20, 25 30
65x15
65x15
35x20
35x25
25x30

Push-ups 5
15
15
15
15
15

---

Supplements
--Upon Waking--
Fish Oil - 1 capsule of Welby Fish Oil
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Post-Workout--
Protein - 1 scoop of Champion Performance Pure Whey
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
Great start to the week.
Nice and sore today. Some good variation with the lifts.
I have my Warrior 5K on Saturday morning. Don't feel ready at all, but we'll jump in and see how it goes.
Happy Tuesday, all.

---

I don't think I've asked before, how long is your avg session in the gym? Hope you're having a solid weekend, buddy!

Hey there, Officer Jim!! I try to week my lifts to under 60 minutes. However, I often go over and take an hour and 10 to 15 minutes... I previously took a lot longer when I lifted after work. However, lifting over my 90-minute "lunch" break, I aim to be much more effecient. Thanks, man. Have a great week!

[anandagirl]

I wish I could work out at "lunch" especially since I am struggling to get up super early these days. Maybe after the time change Great work buddy!

[bbowsh54]

10/04/2017 - Wednesday
Kris Gethin's Man of Iron Trainer
Lift #36
SHOULDERS, TRICEPS, & ABS Day

Military press 3 12
105x12
105x12
105x12

Single-arm hammer press 3 12 per arm
55x12
70x12
80x12

Rear delt dumbell raise on exercise ball Y-T-A arm positions 3 27
5x27
7.5x27
7.5x27

Hanging barbell triceps extension 3 to failure
8
8
8

Lying cable triceps extension 3 15
30x15
40x15
40x15

Close-grip push-up with hands on Smith machine 3 to failure
15
15
15

Incline leg raise 3 to failure
15
15
15

Lying leg raise on bench 3 to failure
20
20
20

---

10/04/2017 - Wednesday Night
Cardio
Basketball

Seven Games of Full-Court Basketball to 15: 110 minutes

---

10/05/2017 - Thursday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

10/05/2017 - Thursday
Kris Gethin's Man of Iron Trainer
Lift #46
CHEST Day

Barbell floor press 4 20
135x20
155x18
155x20
155x19

Incline push-up (feet on bench) 4 20
18
16
18
14

Dumbbell fly 3 20
35x20
35x20
35x20

Close-grip dumbbell incline press 3 20
35x20
35x20
45x20

---

10/06/2017 - Friday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

10/06/2017 - Friday
Kris Gethin's Man of Iron Trainer
Lift #45
BACK & BICEPS Day

Landmine row 3 20
25x15
25x20
25x20

Long bar row 3 12
70x12
70x12
70x12

Dumbbell shrug 3 20
60x20
70x20
70x20

Close-grip lat pulldown 3 15
150x15
160x15
170x15

Rope cable curl 3 15
70x17
90x15
110x15

Single-arm concentration curl 3 12
35x10
30x12
30x11

Preacher curl 3 12
65x12
65x12
65x11

Push-ups 3
15
15
17

---

Supplements
--Upon Waking--
Fish Oil - 1 capsule of Welby Fish Oil
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Post-Workout--
Protein - 1 scoop of Champion Performance Pure Whey
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
Another week in the books.
Pretty sore today in multiple areas.
Warrior 5K is tomorrow morning. I'm pretty nervous. No idea what to expect for these "15 obstacles."
Basketball season approaches.
Have a wonderful weekend, everyone!

---

I wish I could work out at "lunch" especially since I am struggling to get up super early these days. Maybe after the time change Great work buddy!

Thanks for dropping by, Anandagirl!! I -LOVE- lunch hour lifts. I'm glad my job gives me the flexibility to do them.

[pastorpritch]

Going strong man, nice work!

Seeing all that dedicated cardio makes me feel like I should be doing something

[bbowsh54]

10/09/2017 - Monday
Kris Gethin's Man of Iron Trainer
Lift #53
CHEST & ABS Day

TRX chest press 3 to failure
17
15
15

Cable crossover back-supported flyes 4 15
25x15
30x15
35x13
30x15

Unilateral plate machine press 3 15
55x15
55x15
70x25

Ab wheel 3 to failure
15
15
15

Push-ups 5 to failure
15
14
14
16
14

---

10/10/2017 - Tuesday
Kris Gethin's Man of Iron Trainer
Lift #52
BACK & BICEPS Day

Chin-up 3 to failure
4
5
5

Inverted barbell row feet supported on ball 3 to failure
12
12
10

Inverted TRX row 3 to failure
8
9
8

Dumbbell bent-over row 3 15
45x15
50x15
55x14

Cable curl balanced on BOSU ball 3 15
100x15
110x15
110x15

Reverse-grip cable curl standing on upside-down BOSU ball 3 20
60x20
70x20
80x20

Crush-grip plate curl supported on incline bench 4 to failure
25x28
45x10
45x10
45x10

---

10/11/2017 - Wednesday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

10/11/2017 - Wednesday
Kris Gethin's Man of Iron Trainer
Lift #50
SHOULDER, TRICEPS, & ABS Day

Seated Arnold press 3 20
30x20
35x20
40x20

Seated side-to-front raise 3 15
15x15
15x15
15x15

Close-grip push-up on medicine ball 4
12
12
12
11

Face pull 3 20
80x20
100x20
110x20

Triceps rope pushdown 3 20
70x20
80x20
80x20

Lying leg raise on bench 3 to failure
20
20
20

Sit-up with resistance band in hands 3 to failure
15
17
17

---

10/11/2017 - Wednesday Night
Cardio
Basketball

Eight Games of Full-Court Basketball to 15: 120 minutes

---

10/12/2017 - Thursday
Freestyle Lift
Lift
Chest, Legs, & Biceps Day

Bench Press: 7 sets
135x15
185x12
225x10
225x10
225x9
225x8
225x8

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

Dumbbell Goblet Squat: 3 sets
55x8
55x8
55x8

Push-Ups: 3 sets
15
15
15

Standing Barbell Curl: 2 sets
45x23
45x25

Low Cable Crossover: 3 sets
20x13
25x12
25x11

Standing Cable Inner Biceps Curl: 3 sets
20x14
25x11
25x10

---

Supplements
--Upon Waking--
Fish Oil - 1 capsule of Welby Fish Oil
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Creatine - 1 scoop of Champion Performance Power Creatine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Post-Workout--
Protein - 1 scoop of Champion Performance Pure Whey
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
Grinding through another week. Had some successful lifts this week.
I'm sore today.
I'm going to try to start playing basketball multiple times a week, with my city league coming up at the end of the month.
Good variation in the lifts this week. Slacking a bit with the cardio.
Happy Friday Eve, everyone!

---

Going strong man, nice work!

Seeing all that dedicated cardio makes me feel like I should be doing something

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

[bbowsh54]

10/13/2017 - Friday
Cardio
Basketball

Six Games of Full-Court Basketball to 15: 90 minutes

---

10/16/2017 - Monday
Kris Gethin's Man of Iron Trainer
Lift #60
CHEST & ABS Day

Plate Machine chest press 10 sets 50, 40, 30, 20, 10, 10, 20, 30, 40, 50
20x50
50x40
90x30
140x20
200x10
250x10
180x18
140x26
70x37
30x50

Ab roller 3 to failure
13
13
14

Lying Leg raise 3 to failure
20
20
20

Push-ups 3
12
12
12

---

10/17/2017 - Tuesday
Kris Gethin's Man of Iron Trainer
Lift #59
BACK & BICEPS Day

Lat pull-down 5 50, 40, 30, 20, 10
60x50
100x40
120x30
140x20
180x10

Overhand-grip plate machine row 5 50, 40, 30, 20, 10
70x50
110x40
140x30
160x20
200x10

Reverse-grip pull-down 4 10, 20, 30, 40
200x10
150x20
110x30
90x40

Neutral-grip plate machine row 5 10, 20, 30, 40, 50
250x10
180x20
140x30
90x40
50x50

Cable straight-bar curl 5 50, 40, 30, 20, 10
10x50
30x40
60x30
80x20
100x10

Hammer-grip rope cable curl 5 10, 20, 30, 40, 50
100x10
80x20
60x30
30x40
20x50

Push-ups: 5
17
20
17
18
17

---

10/18/2017 - Wednesday
Kris Gethin's Man of Iron Trainer
Lift #57
SHOULDERS, TRICEPS, & ABS Day

Sit-up with dumbbell shoulder press 3 15
30x15
30x15
30x15

Triceps close-grip push-ups 3 15
15
15
15

Plank with single-arm rear delt raise 3 15 per arm
15x15
15x15
15x15

Close-grip push-up feet on exercise ball 3 15
15
15
15

Front plate raise 3 10
45x12
45x12
45x12

Plate overhead triceps extension 3 30
25x40
45x25
45x30

---

10/11/2017 - Wednesday Night
Cardio
Basketball

Six Games of Full-Court Basketball to 15: 100 minutes

---

10/19/2017 - Thursday Morning
Cardio
RealRyder Cycling

RealRyder Cycling Class: 45 minutes

---

Supplements
--Upon Waking--
Fish Oil - 1 capsule of Welby Fish Oil
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Post-Workout--
Protein - 1 scoop of Champion Performance Pure Whey
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
Happy Friday Eve, all.
Grinding through another week.
Haven't been very motivated with that cardio. Need to hit it a little harder next week.
Lats are very sore from Tuesdays lift. Good ol' DTP training from Gethin.
Excited to have basketball and the NBA season back.
Take care, everyone.

[bbowsh54]

10/19/2017 - Thursday
Freestyle Lift
Lift
Chest & Legs Day

Bench Press: 7 sets
135x14
185x12
225x10
225x10
225x10
225x8
225x9

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

Dumbbell Goblet Squat: 3 sets
55x8
55x8
55x8

Push-Ups: 3 sets
14
13
13

Cable Crossover: 3 sets
30x15
35x12
35x12

---

10/20/2017 - Friday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 90 minutes

---

10/23/2017 - Monday
Kris Gethin's Man of Iron Trainer
Lift #67
CHEST & ABS Day

Cable fly 4 15
25x15
30x15
30x15
30x15

Push-up with staggered hands 3 16
16
16
16

Incline bench press 3 30
95x30
115x30
105x30

Decline sit-up 3 to failure
18
18
18

Hanging leg raise 3 to failure
14
15
15

Push-ups 2
12
12

---

10/24/2017 - Tuesday
Kris Gethin's Man of Iron Trainer
Lift #66
BACK & BICEPS Day

Back extension 3 15
15
15
15

Back extension with rotation 3 10
10
10
10

Dumbbell single-arms row 5 20
45x20
55x20
55x20
60x20
60x20

Plate machine underhand leverage row 4 20
180x20
180x20
200x20
180x20

Incline dumbbell curl 6 10
30x12
35x10
35x8
25x12
25x13
25x11

Push-ups 3
20
20
18

---

10/25/2017 - Wednesday
Kris Gethin's Man of Iron Trainer
Lift #64
SHOULDERS, TRICEPS, & ABS Day

Shoulder press with plate 3 20
25x20
25x20
25x20

Seated barbell shoulder press 3 20
75x20
75x20
65x20

Cable straight-bar front raise 3 20
40x20
40x20
40x20

Cable high face pull 3 20
80x20
100x20
100x20

Overhead straight-bar cable triceps extension 3 20
70x20
100x20
100x20

Cable single-arm rear delt raise 3 15
10x15
20x15
20x15

Cable kick-back 3 15
10x15
20x15
30x15

Close-grip push-up on barbell 3 15
17
15
15

Weighted sit-up 3 to failure
20x20
30x17
30x17

Plank knee tucks with push-ups (tuck at top) 3 to failure
7
9
7

Plank knee tucks with push-ups (tuck at bottom) 3 to failure
6
5
5

---

Supplements
--Upon Waking--
Fish Oil - 1 capsule of Welby Fish Oil
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Post-Workout--
Protein - 1 scoop of Champion Performance Pure Whey
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
Greetings, everyone.
Super swamped at work this week.
I'm sorry -- I have a lot to catch up on with everyone else's logs. Hopefully I can check in on everyone next week.
Quick update on this week. Nice and sore. This trainer program has a ton of variation.
Hoping to play basketball tonight for some cardio if I don't have to work too late.
Happy Hump day, all.

[bbowsh54]

10/26/2017 - Thursday
Freestyle Lift
Lift
Chest & Legs Day

Bench Press: 7 sets
135x14
185x12
225x13
245x9
245x7
245x7
245x6

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

Dumbbell Goblet Squat: 3 sets
55x8
55x8
55x8

Push-Ups: 3 sets
14
12
10

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

---

10/27/2017 - Friday
Cardio
Basketball

Five Games of Full-Court Basketball to 15: 90 minutes

---

10/30/2017 - Monday
Kris Gethin's Man of Iron Trainer
Lift #74
CHEST & ABS Day

Incline resistance band dumbbell fly 3 20
25x20
25x20
25x20

Sit-up with medicine ball 3 to failure
20x23
20x20
20x22

Push-up with medicine ball 3 to failure
12
13
14

Typewriter push-up 3 to failure
14
12
14

Plank 3 to failure
50sec
50sec
50sec

Push-ups 2
14
13

---

10/30/2017 - Monday Night
Cardio
Basketball

One Rec League Game of Basketball: 60 minutes

---

10/31/2017 - Tuesday
Kris Gethin's Man of Iron Trainer
Lift #73
BACK & BICEPS Day

Standing low cable row 3 20
100x20
130x20
150x20

Cable deadlift 3 16
120x16
140x16
150x16

Single-arm cable deadlift 2 16 per side
70x16
80x16

Neutral grip pull-up 3 to failure
6
6
6

Cable internal shoulder rotation 3 15
10x15
10x17
20x15

Bent-over resistance band dumbbell row on BOSU ball 3 15
35x15
45x15
45x15

Standing barbell curl 3 20
55x20
55x20
55x20

Standing dumbbell curl 3 12
35x10
25x12
25x12

Plate curl 3 12
45x12
45x12
45x12

Push-ups 3
14
14
14

---

11/01/2017 - Wednesday
Kris Gethin's Man of Iron Trainer
Lift #71
SHOULDERS, TRICEPS, & ABS Day

Front raise into front press 3 15
15x15
15x15
15x15

Dumbbell swing on BOSU ball 3 15 rub
35x15
35x15
35x15

Single kettlebell clean and press on BOSU ball flat 3 16
35x16 (8/8)
35x16
35x16

Two medicine balls close-grip push-up 3 12
12
12
12

TRX Suspension overhead triceps extension 3 to failure
10
10
10

Close-grip push-up on BOSU ball 3 to failure rub
14
13
11

Medicine ball sit-up (Pass ball from hands to shins) 3 to failure
12
14
16

Plank w/ elbows on exercise ball & feet on BOSU ball 3 to failure
30sec
35sec
35sec

---

11/01/2017 - Wednesday Night
Cardio
Basketball

Ten Games of Full-Court Basketball to 15: 120 minutes

---

11/02/2017 - Thursday
Freestyle Lift
Lift
Chest & Legs Day

Bench Press: 7 sets
135x15
185x13
225x11
225x9
225x10
225x9
225x8

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

Dumbbell Goblet Squat: 3 sets
55x8
55x8
55x8

Push-Ups: 3 sets
13
12
12

Cable Crossover: 3 sets
60x12
60x13
60x13

---

Supplements
--Upon Waking--
Fish Oil - 1 capsule of Welby Fish Oil
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Post-Workout--
Protein - 1 scoop of Champion Performance Pure Whey
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
Wow, this week is flying by entirely too fast.
I'm very sore.
Settling into a routine of playing basketball three times a week.
Still super swamped at work. Trying to get multiple new customers live before the end of the year.
Hope everyone is having an amazing November!!
Happy Training!

[bbowsh54]

11/03/2017 - Friday
Cardio
Basketball

Four Games of Full-Court Basketball to 15: 80 minutes

---

11/06/2017 - Monday
Kris Gethin's Man of Iron Trainer
Lift #81
CHEST & ABS Day

Machine pec deck fly 5 50, 40, 30, 20, 10
30x50
50x40
60x30
90x20
130x12

Lying leg raise 3 to failure
23
25
25

Dumbbell press with resistance band 5 10, 20, 30, 40, 50
70x10
55x20
45x30
40x38
35x50 (rest-pause)

Bicycle sit-up 3 to failure
30
30
30

Push-ups 3
12
12
13

---

11/06/2017 - Monday Night
Cardio
Basketball

One Rec League Game of Basketball: 60 minutes

---

11/07/2017 - Tuesday
Kris Gethin's Man of Iron Trainer
Lift #80
BACK & BICEPS Day

Bent-over barbell row 5 30, 25, 20, 15, 10
95x30
95x25
105x20
115x15
135x10

Lat pull-down 5 10, 15, 20, 25, 30
200x10
170x15
130x20
110x25
100x30

Preacher curl 5 30, 25, 20, 15, 10
45x30
45x25
50x20
55x15
70x10

High cable curl 5 10, 15, 20, 25, 30
50x10
40x15
20x20
20x25
10x30 / 20x20

Push-ups: 3
18
16
17

---

11/08/2017 - Wednesday
Kris Gethin's Man of Iron Trainer
Lift #78
SHOULDERS, TRICEPS, & ABS Day

Standing barbell military press 5 50, 40, 30, 20, 10
55x50
55x40
65x30
75x20
95x12

Skull-crusher 5 50, 40, 30, 20, 10
25x50
25x40
35x30
45x20
65x10

Upright barbell row 4 10, 20, 30, 40
95x10
65x20
55x30
45x40

Bent-arm pull-over 410, 20, 30, 40
65x12
55x20
45x30
45x40

Push-ups 3
15
16
15

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11/08/2017 - Wednesday Night
Cardio
Basketball

Six Games of Full-Court Basketball to 15: 100 minutes

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11/09/2017 - Thursday
Freestyle Lift
Lift
Chest & Traps Day

Incline Bench Press: 8 sets
135x15
135x15
155x15
185x10
185x10
185x10
185x10
185x9

Barbell Shrug Behind-The-Back: 5 sets
135x18
185x15
185x15
185x15
185x15

Push-Ups: 4 sets
15
15
15
14

Seated Dumbbell Shrug: 6 sets
70x20
70x18
70x18
70x17
70x18
70x17

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Supplements
--Upon Waking--
Fish Oil - 1 capsule of Welby Fish Oil
Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Post-Workout--
Protein - 1 scoop of Champion Performance Pure Whey
--Before Bed--
Sleep Support - 4 capsules of RSP Nutrition Z-Elite

---

Workout Notes
Still grinding with my lifts.
One setback last night. I injured my right knee pretty bad at basketball. I -think- it's some form of a sprain.
Chasing down a loose ball and saving it before it went out of bounds, my right foot landed on the "curtain" that divides basketball courts, which has some sort of metal pole in the bottom of it to weigh it down. It sent a pain to the lower right side of my right knee. I can feel the exact spot that it hurts today, below and outside to the right of my right knee cap. It was AWFUL attempting to sleep last night and getting out of bed this morning. If I don't see noticeable improvement over the weekend, I'll have to make and appointment to get it checked out on Monday. I've been walking with a limp today.
Lifts are going well. I'm nice and sore this week.
Completely slacking on my cardio and diet this week. Luckily, we're doing some "Healthy Holidays" initiative at work. We weigh-in on November 14th, and then after six weeks. If you maintain or lose weight, you get insurance points. (There's also a week three "midway" weigh-in.)
I need the extra incentive to heat healthy this time of the year!
Hope everyone is doing well! Cheers.

[whatevergirl]

That is so cool what your employer is doing! Love that idea.

Really strong workouts, with a lot of volume. How do you use resistance bands with db's? Like you have the resistance band but also you're holding db's? That's interesting.

[Artemis00]

Sorry about the knee. Hope it heals up fast.

That is cool about the company incentive plan around insurance. My company offers something similar...there are a lot of options they give you which can help lower your health insurance cost...like just simply tracking your exercising or answering quizzes (which were obviously developed by people that only know bro-science). LOL. Only reason I haven't signed up for that this year is they require that you do blood work. Just not in the mood to do that.

But thanks for reminding me about something our company does every year around Christmas time. They have a holiday luncheon for employees and their families. They put out one hell of a spread. In the main hallway they have a bunch of stations that have sushi, shrimp cocktail, sliders and other things (varies every year...except the sushi). Then in a huge conference room they have a huge cheese / meat / veggie setup and across from that they have some type of udon noodle stir fry. Downstairs is the best...they setup the cafeteria as the desert section. Last year they had French Macarons. I must have eaten a couple dozen of those. LOL. They even have a section for the kids in part of the cafeteria that has hotdogs, mac n cheese, chicken nuggets, etc...since they know kids these days won't touch the good stuff.

[anandagirl]

Hope the knee feels better soon! And good luck with the Healthy Holidays contest!