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

[bbowsh54]

09/16/2019 - Monday
531 Strength - Bench Press Deload
Chest & Abs Day

Bench Press: 5 sets
Warm-Up
135x10
135x10
Deload Working Sets
155x8
155x8
195x5

Incline Cable Flye: 2 sets
30x10
30x11

Cable Crossover: 3 sets
30x12
30x12
30x12

Incline Dumbbell Press: 2 sets
55x12
55x13

Lying Plate Press: 4 sets
45x15
45x15
45x15
45x15

Incline Lying Ab Leg Raises: 5 sets
10
12
12
14
14

Rowing Machine: 3 sets
800m
400m
800m

---

09/17/2019 - Tuesday
531 Strength - Deadlift Deload
Back & Calves Day

Deadlift: 5 sets
Warm-Up
185x5
185x5
Deload Working Sets
185x8
225x5
260x5

Close-Grip V-Bar Lat Pulldown: 5 sets
150x15
170x13
200x11
220x8
220x8

Behind-The-Neck Lat Pulldown: 3 sets
120x15
130x17
150x13

Seated Calf Raise: 6 sets
90x20
90x20
90x20
115x20
135x20
135x20

Standing Barbell Calf Raise: 5 sets
95x15
95x15
95x15
95x15
95x17

Rowing Machine: 2 sets
800m
1,300m

---

09/18/2019 - Wednesday
Cardio + Freestyle Lift
Rowing + Triceps

Rowing Machine:
3,100m

Rope Triceps Pushdown: 4 sets
30x20
35x13
35x13
35x14

Bent-Over Overhead Triceps Extension: 4 sets
30x15
35x10
35x8
35x8

---

09/19/2019 - Thursday
531 Strength - Shoulder Press Deload
Shoulders & Abs Day

Standing Barbell Shoulder Press: 5 sets
Warm-Up
65x10
65x10
Deload Working Sets
65x10
75x10
95x7

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

Standing Dumbbell Shrug: 5 sets
60x15
100x15
110x13
120x12
120x12

Bosu Ball Crunches: 5 sets
10
12
12
12
14

Cable Side Lateral Raise: 3 sets
10x14
20x12
20x13

Bent-Over Plate Rear Delt Raise: 3 sets
10x15
10x15
10x15

Rowing Machine: 2 sets
800m
1,300m

---

09/20/2019 - Friday
Cardio + Freestyle Lift
Rowing + Triceps

Rowing Machine:
5,300m

Cable Skullcrusher Extension: 5 sets
15x25
25x18
35x13
45x12
50x9

V-Bar Triceps Pushdown: 5 sets
30x20
40x20
55x12
60x12
65x8

---

Workout & Diet Notes
Greetings, all. Completed another deload week last week.
Had my first week of "treatment" at the chiropractor. A lot of resistance band exercises to end each session.
I'm doing prolonged fasting during the week, but cheating way too much on the weekends.
Hoping to have a strict week this week.
I have my bachelor party and birthday party coming up this weekend. Going on a guided fishing trip in Minnesota.
Hoping the shoulder starts responding to treatment, stretching, and exercises. (right shoulder)
Happy training, everyone!

---

God damn that's a lot of volume. Good work man keep at it

Thank you so much for stopping by, sir!

[bbowsh54]

Bowser's 2019 Row Log
(Meters rowed on rowing machine)

08/16
+2800 (280,300)

08/19
+2000 (282,300)

08/20
+2100 (284,400)

08/21
+4100 (288,500)

08/22
+2000 (290,500)

08/26
+2000 (292,500)

08/27
+2000 (294,500)

08/28
+3000 (297,500)

08/29
+1300 (298,800)

08/30
+2300 (301,100)

09/03
+2200 (303,300)

09/04
+2000 (305,300)

09/05
+2100 (307,400)

09/11
+2100 (309,500)

09/12
+2100 (311,600)

09/13
+2100 (313,700)

09/16
+2000 (315,700)

09/17
+2100 (317,800)

09/18
+3100 (320,900)

09/19
+2100 (323,000)

09/20
+5300 (328,300)

09/23
+2100 (330,300)

09/24
+2100 (332,500)

09/25
+4200 (336,700)

Current 2019 Individual Total: 336,700 meters
(Through September 25th)

[bbowsh54]

09/23/2019 - Monday
531 Strength - Bench Press
Chest & Abs Day

Bench Press: 5 sets
Warm-Up
135x10
135x10
Working Sets
205x5
235x5
265x4

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

Incline Dumbbell Press: 3 sets
60x12
60x12
60x12

Lying Plate Press: 3 sets
45x15
45x15
45x15

Hanging Ab Leg Raises: 5 sets
10
11
12
13
13

Rowing Machine: 2 sets
800m
1,300m

---

09/24/2019 - Tuesday
531 Strength - Deadlift
Back & Calves Day

Deadlift: 5 sets
Warm-Up
185x5
185x5
Working Sets
280x5
320x5
365x4

Wide-Grip Lat Pulldown: 4 sets
150x15
200x15
220x11
240x5

Seated Cable Row: 3 sets
100x12
112x12
130x12

Straight-Arm Lat Pulldown: 3 sets
55x12
55x12
55x12

Seated Calf Raise: 4 sets
90x22
90x25
115x20
135x20

Barbell Standing Calf Raise: 6 sets
95x15
95x15
95x15
95x15
95x17
95x17

Rowing Machine: 2 sets
800m
1,300m

---

09/25/2019 - Wednesday
Cardio + Freestyle Lift
Rowing + Triceps

Rowing Machine:
4,200m

Cable Skullcrusher Extension: 5 sets
50x17
70x12
70x12
70x12
70x12

V-Bar Triceps Pushdown: 2 sets
100x10
100x10

Rope Triceps Pushdown: 3 sets
35x10
35x10
35x10

---

09/26/2019 - Thursday
531 Strength - Shoulder Press
Shoulders & Abs Day

Standing Barbell Shoulder Press: 5 sets
Warm-Up
65x10
65x10
Working Sets
100x5
115x5
135x5

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

Standing Dumbbell Shrug: 5 sets
60x15
100x15
110x13
120x12
120x12

Ab V-Ups: 5 sets
10
12
12
14
14

Cable Side Lateral Raise: 3 sets
10x15
10x12
10x12

Bent-Over Rear-Delt Dumbbell Raise: 3 sets
20x12
20x12
20x13

Rowing Machine: 2 sets
800m
800m

---

Workout & Diet Notes
Happy Monday, all!
Had my bachelor party (on my birthday) this past weekend.
Caught some fish up at Mille Lacs Lake in Minnesota.
Still putting in work.
Been going to PT on Monday, Wednesday and Friday mornings.
Trying to work out the right bicepital tendinitis and front anterior deltoid tendinitis.
Happy Training, all!

[bbowsh54]

09/30/2019 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #2
CHEST & ABS Day

Decline Chest Bench Press 3 sets
155x20
175x17
175x15

Decline Dumbbell Flye 3 sets
35x20
45x14
45x14

Cable Incline Flye 3 sets
20x20
20x18
20x20

Pec Deck Flye 3 sets
90x20
110x20
110x20

Hanging Leg Raise: 3 sets
12
12
14

Rowing Machine: 3 sets
800m
800m
600m

---

10/02/2019 - Wednesday
Gethin's 8-Week Muscle Building Trainer
Lift #1
BACK & CALVES Day

Reverse-Grip Pulldown 3 16-18
150x18
170x16
200x15

Straight-Arm Dumbbell Pullover 3 10-12
50x14
60x12
70x12

T-Bar Row 3 16-18
55x18
70x18
115x15

Bent-Over Barbell Row 3 16-18
95x18
135x15
135x16

Barbell Shrug 3 20
135x20
185x20
185x20

Seated Calf Raise 3 30
90x30
90x30
90x30

Rowing Machine: 3 sets
800m
500m
800m

---

10/03/2019 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #5
SHOULDERS & ABS Day

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

Cable Upright Row: 4 20
80x20
80x20
80x20

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

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

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

Decline Sit-Ups 3 sets
15
18
20

Rowing Machine: 3 sets
800m
400m
1,000m

---

10/04/2019 - Friday
Cardio + Lift
Rowing + Gethin Triceps & Calves

V-Bar Triceps Pushdown 3 sets
35x25
45x18
45x20

Machine Dips 3 sets
50x20
70x20
90x18

Seated Dumbbell Overhead Triceps Extension 3 sets
60x15
50x15
50x15

Standing Barbell Calf Raise 3 sets
95x20
95x20
95x20

Seated Leg Machine Calf Press 3 sets
210x23
250x20
270x20

Rowing Machine:
3,100m

---

Workout Notes
Greetings, all! Took Tuesday off last week, as the fiancée's parents wanted to take me out for a birthday lunch.
Mixed up the lifting routine, went back to Gethin's muscle builder just to shake things up.
Struggled a great deal with the diet yesterday.
Going to try and keep it clean and strict this week.
Happy Training, all!

[NoCarbsNoSugar]

Lots of volume in here Bow, as usual!
Great work.

Clap Clap Clap!

[GeoMur]

Nice thread mate, keep up the good work

[bbowsh54]

10/07/2019 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #16
CHEST & ABS Day

Decline Barbell Bench Press 3
155x10
185x10
225x5

Incline Cable Flye 3
30x10
30x10
40x8

Plate Press 3
45x12
45x12
45x12

Flat Bench Press 3
135x10
185x8
185x6

Decline Dumbbell Flye 3
45x10
50x10
55x10

Hanging Leg Raise: 3 sets
12
12
12

Rowing Machine: 2 sets
800m
1,300m

---

10/08/2019 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #15
BACK & CALVES Day

Deadlift 3x 10
135x10
185x10
255x10

Chest-Supported Two-Dumbbell Row 3x 10
55x12
75x10
75x10

Barbell Shrug 3x 10
185x15
255x10
255x10

Reverse-Grip Pulldown 3x 10
160x12
190x10
220x10

Seated Calf Raise 4x 50,40,30,20
45x50
55x40
70x30
115x20

Rowing Machine: 3 sets
900m
400m
900m

---

10/09/2019 - Wednesday
Cardio + Auxiliary
Rowing

Machine Dips:
90x17
110x15
130x9

Rowing Machine:
4,700m

---

10/10/2019 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #19
SHOULDERS & ABS Day

Behind-the-Neck Barbell Press 3 10
95x10
95x10
95x10

Dumbbell Side Lateral Raise 3 12
25x12
30x12
35x12

Bent-Over Rear Delt Flye 3 10
20x10
25x10
30x10

Plate Machine Shoulder Press 3 10
180x10
200x8
200x9

Single Dumbbell Front Raise 3 10
50x10
60x10
60x10

Decline Sit-Up: 5 sets
15
16
18
19
20

Rowing Machine: 3 sets
1,000m
400m
800m

---

10/11/2019 - Friday
Cardio + Auxiliary
Rowing

High Cable Crossover: 4 sets
25x18
30x15
30x13
30x15

Foam Rolling Upper Back & Lats

Rowing Machine:
3,600m

---

10/14/2019 - Monday
Freestyle Lift + Cardio
Lift + Rowing

Machine Lat Pulldown: 4 sets
130x14
130x14
150x13
170x12

Machine Side Delt Raise: 3 sets
50x15
70x13
90x11

Seated Cable Row: 5 sets
120x14
120x14
140x12
150x12
150x10

Rope Triceps Pushdown: 3 sets
40x18
50x16
60x13

Leg Extensions: 4 sets
110x13
130x11
130x11
130x11

Machine Rear Delt Fly: 3 sets
70x14
90x11
90x11

Rowing Machine:
3,200m

---

10/15/2019 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #23
CHEST & ABS Day

Decline Bench Press 3
155x15
185x13
185x11

Flat Bench Press 3
135x15
155x12
155x9

Flat-Bench Dumbbell Flye 3
40x15
45x15
45x13

Cybex Cable Crossover 3
20x15
25x15
30x15

Exercise Ball Crunch: 5 sets
14
15
16
16
18

Rowing Machine: 3 sets
800m
500m
800m

---

10/17/2019 - Thursday
Freestyle Lift + Cardio
Legs & Abs Lift + Rowing

Barbell Squat: 3 sets
135x10
135x10
135x8

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

Decline Lying Ab Leg Raise: 3 sets
12
12
12

Lying on Bench Ab Knee Pull-In: 3 sets
12
12
14

Foam-Rolling Back and Lats

Rowing Machine:
2,500m

---

10/18/2019 - Friday
Freestyle Lift + Cardio
Back, Traps, & Calves Lift + Rowing

Deadlift: 4 sets
185x5
185x5
275x5
325x6

Standing Barbell Calf Raise: 4 sets
95x20
115x18
115x18
115x18

Seated Calf Raise: 3 sets
90x25
115x20
115X20

Straight-Arm Lat Pulldown: 4 sets
80x14
80x15
80x15
100x14

Standing Dumbbell Shrugs: 4 sets
60x20
100x15
120x13
120x13

Rowing Machine: 2 sets
1,200m
900m

---

Workout Notes
Happy Friday, everyone!!
Staying on the grind.
So... Talked with my PT/Chiro Doc on Wednesday morning.
Going to take a couple weeks of most upperbody lifts. Especially anything that involves pressing, or bicep flexion.
My front right shoulder is really bothering me.
He believes it is from severe right bicep tendinitis, front anterior deltoid tendinitis, and maybe ever some right tricep tendinitis.
Doing PT exercises and icing it every night.
So! I may be doing a lot of squats and deadlifts in the coming days. :P
Hope everyone is having an incredible October.
Cheers!

---

Lots of volume in here Bow, as usual!
Great work.

Clap Clap Clap!

Thank you so much for stopping by, Flo!!

Nice thread mate, keep up the good work

Thank you very much, sir!!

[bbowsh54]

10/21/2019 - Monday
Freestyle Lift + Cardio
Back & Calves Day + Rowing

Deadlift: 4 sets
185x7
185x10
275x5
315x7

Weighted Hyperextensions: 2 sets
25x10
25x10

Seated Calf Press Machine: 5 sets
210x25
250x20
310x17
310x18
350x15

Straight-Arm Lat Pulldown: 4 sets
70x15
80x15
90x13
100x12

Smith Machine Behind-The-Back Shrug: 4 sets
195x12
215x12
215x12
215x12

Rowing Machine:
1,300m

---

10/22/2019 - Tuesday
Freestyle Lift + Cardio
Leg & Abs Day + Rowing

Barbell Squat: 3 sets
135x8
135x10
135x10

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

Lying Ab V-Ups: 3 sets
12
12
14

Lying on Bench Ab Knee Pull-In: 4 sets
10
12
12
14

Standing Cable Rear Delt Fly: 3 sets
10x10
10x10
10x10

Lying Dumbbell Rear Delt Raise: 3 sets
15x15
15x15
15x17

Foam-Rolling Back and Lats

Rowing Machine:
2,500m

---

10/23/2019 - Wednesday
Freestyle Lift + Cardio
Back & Calves Day + Rowing

Deadlift: 4 sets
185x5
185x5
235x5
325x5

Standing Barbell Calf Raise: 4 sets
95x20
115x17
115x18
115x20

Seated Calf Raise: 4 sets
90x20
115x18
115x18
115x20

Straight-Arm Lat Pulldown: 2 sets
90x14
100x14

Standing Dumbbell Shrug: 4 sets
60x20
100x15
115x13
120x13

Rowing Machine:
2,500m

---

10/24/2019 - Thursday
Freestyle Lift + Cardio
Legs & Abs Day + Rowing

Barbell Squat: 3 sets
135x9
135x10
135x10

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

Decline Lying Ab Leg Raise: 3 sets
13
13
13

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

Dumbbell Lying Rear Delt Raise: 3 sets
20x15
20x15
20x15

Rowing Machine: 2 sets
1,000m
1,200m

---

10/25/2019 - Friday
Freestyle Lift + Cardio
Light Back Day + Rowing

Back Extension Machine: 3 sets
130x15
150x15
170x14

Machine Rear Delt Fly: 3 sets
70x15
70x15
90x15

Rowing Machine:
3,500m

---

Workout Notes
Happy Monday, everyone!
I took last week off from pressing motions, and I'm doing the same this coming week.
Attempting to let my right bicep tendinitis and front anterior delt tendinitis heal a bit.
Icing every night.
Going to focus on fasting this week, strictly.
I'm going back to a five day lifting split next week.
Happy training, all!

[bbowsh54]

10/27/2019 - Sunday Night
Cardio: Treadmill

Treadmill: 36 minutes

---

10/28/2019 - Monday
Freestyle Lift + Cardio
Leg Day + Abs

Barbell Squat: 3 sets
135x10
135x10
135x10

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

Lying Ab V-Ups: 5 sets
12
14
15
14
15

Lying on Bench Ab Knee Pull-In: 5 sets
12
13
13
13
14

Machine Rear Delt Fly: 5 sets
70x15
70x15
90x13
110x11
110x11

Leg Extensions: 3 sets
110x10
110x11
110x11

Rowing Machine:
2,100m

---

10/28/2019 - Monday Night
Cardio: Treadmill

Treadmill: 30 minutes

---

10/29/2019 - Tuesday
Freestyle Lift + Cardio
Back & Calves Day

Deadlift: 4 sets
185x5
185x5
235x5
325x6

Standing Barbell Calf Raise: 4 sets
95x20
115x18
115x18
115x20

Seated Calf Raise: 4 sets
90x20
115x20
115x20
115x20

Straight-Arm Lat Pulldown: 4 sets
40x13
70x15
70x15
80x15

Standing Dumbbell Shrug: 4 sets
60x20
100x15
120x14
120x14

Rowing Machine:
1,500m

---

10/29/2019 - Tuesday Night
Cardio: Treadmill

Treadmill: 30 minutes

---

10/30/2019 - Wednesday
Freestyle Lift + Cardio
Leg Day + Abs

Barbell Squat: 3 sets
135x10
135x10
135x10

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

Incline Lying Ab Leg Raises 3 sets
12
14
14

Lying on Bench Ab Knee Pull-In: 3 sets
12
14
14

Machine Rear Delt Fly: 3 sets
70x15
70x17
90x14

Leg Extensions: 3 sets
70x10
70x11
90x11

Rowing Machine:
2,700m

---

10/30/2019 - Wednesday Night
Cardio: Treadmill

Treadmill: 35 minutes

---

10/31/2019 - Thursday
Freestyle Lift + Cardio
Back & Calves Day

Deadlift: 4 sets
185x5
225x5
225x7
275x7

Standing Barbell Calf Raise: 4 sets
95x20
135x15
135x15
135x17

Seated Calf Raise: 4 sets
90x20
115x18
135x15
135x15

Straight-Arm Lat Pulldown: 2 sets
100x14
100x15

Standing Dumbbell Shrug: 4 sets
60x20
100x15
115x14
115x15

Rowing Machine:
1,600m

---

10/31/2019 - Thursday Night
Cardio: Treadmill

Treadmill: 40 minutes

---

11/01/2019 - Friday
Freestyle Lift + Cardio
Leg Day + Abs

Barbell Squat: 3 sets
135x10
135x10
135x10

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

Cross-Body Bosu Ball Crunches: 3 sets
10
10
12

Lying on Bench Ab Knee Pull-In: 3 sets
12
13
15

Machine Rear Delt Fly: 3 sets
70x15
70x17
90x14

Machine Back Extensions: 2 sets
110x17
150x15

Rowing Machine:
1,600m

---

11/01/2019 - Friday Night
Cardio: Treadmill

Treadmill: 35 minutes

---

11/04/2019 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #30
CHEST & ABS Day

Barbell Floor Press 5 25, 20, 15, 10, 5
65x30
95x20
155x15
185x8
205x5

Decline Dumbbell Press 5 sets
70x5
70x10
65x8
45x13
45x10

Incline Cable Flye 5 25, 20, 15, 10, 5
10x25
20x20
30x15
40x8
45x4

Machine Chest Press 4 sets
140x7
90x15
90x8
50x7

Weighted Sit-up 5 sets
30x17
30x17
30x17
30x18
30x18

Rowing Machine: 2 sets
1,200m
500m

---

11/04/2019 - Monday Night
Cardio: Treadmill

Treadmill: 35 minutes

---

11/05/2019 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #29
BACK Day

Hammer-Grip Plate Machine Row 5 25, 20, 15, 10, 5
90x25
180x20
270x15
290x10
340x5

Reverse-Grip Bent-Over Row 5 5, 10, 15, 20, 25
205x5
165x10
155x15
95x20
65x25

Bent-Over Barbell Row 5 25, 20, 15, 10, 5
65x25
95x20
155x13
165x10
205x4

Barbell Shrug 5 5, 10, 15, 20, 25
255x5
255x10
205x15
205x20
185x25

Rowing Machine: 2 sets
1,200m
700m

---

11/05/2019 - Tuesday Night
Cardio: Treadmill

Treadmill: 47 minutes

---

11/06/2019 - Wednesday
Gethin's 8-Week Muscle Building Trainer
Lift #32
TRICEPS, BICEPS, & CALVES Day

Cable EZ-Bar Preacher Curl 5 30, 25, 20, 15, 10
20x30
20x25
25x20
30x15
40x10

Standing Cable EZ-Bar Biceps Curl 5 10, 15, 20, 25, 30
40x10
30x15
20x20
15x25
10x30

Straight-Bar Triceps Cable Pushdown 5 30, 25, 20, 15, 10
20x30
30x25
35x20
45x15
55x10

Bent-Over Overhead Triceps Extension 5 10, 15, 20, 25, 30
50x12
50x15
45x20
45x25
40x30

Seated Calf Raise 6 25, 20, 15, 15, 20, 25
70x25
90x20
115x15
135x15
90x20
90x25

Rowing Machine: 2 sets
1,500m
700m

---

11/06/2019 - Wednesday Night
Cardio: Treadmill

Treadmill: 50 minutes

---

11/07/2019 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #33
SHOULDERS & Abs Day

Machine Shoulder Press 5x 35, 30, 25, 20, 15
30X35
40x30
50x25
60x20
90x15
140x7

Dumbbell Side Lateral Raise 5x 15, 20, 25, 30, 35
35x15
30x20
25x25
10X30
7.5x30

Dumbbell Front Raise 5x 35, 30, 25, 20, 15
5x35
7.5x30
10x25
15x20
25x15

Chest-Supported Rear Delt Raise 5x 15, 20, 25, 30, 35
25x15
20x20
15x25
10x30
7.5x35

Roman Chair Ab Leg Raise: 4 sets
10
10
12
12

Rowing Machine: 2 sets
1,300m
700m

---

11/07/2019 - Thursday Night
Cardio: Treadmill

Treadmill: 55 minutes

---

11/08/2019 - Friday
Freestyle Routine
Lift
LEG DAY + Abs

Barbell Squat: 3 sets
135x10
135x10
135x12

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

Lying Ab V-Ups: 3 sets
12
12
14

Lying on Bench Ab Knee Pull-In: 3 sets
12
12
15

Incline Inner Biceps Curl: 3 sets
20x17
25x13
30x12

Rowing Machine:
1,700m

---

11/10/2019 - Sunday Night
Cardio: Treadmill

Treadmill: 48 minutes

---

Workout Notes
Greetings, All! Happy Monday!
I have been putting in some solid work the last two weeks.
Trying to hit the treadmill at home in the basement every night before bed.
It snowed her, yesterday! A lot of white on the ground.
Crazy. It was 57 degrees and completely sunny on Saturday, then freezing cold with snow on Sunday.
Did a bit better on my diet during the weekdays the past two weeks, but "cheat weekends" have still been out of control.
(Not by design.)
Hoping to have a solid week.
Happy training, all!!!

[bbowsh54]

Bowser's 2019 Row Log
(Meters rowed on rowing machine)

09/25
+4200 (336,700)

09/26
+1600 (338,300)

09/30
+2200 (340,500)

10/02
+2100 (342,600)

10/03
+2200 (344,800)

10/04
+3100 (347,900)

10/07
+2100 (350,000)

10/08
+2200 (352,200)

10/09
+4700 (356,900)

10/10
+2200 (359,100)

10/11
+3600 (362,700)

10/14
+3200 (365,900)

10/15
+2100 (368,000)

10/17
+2500 (370,500)

10/18
+2100 (372,600)

10/21
+1300 (373,900)

10/22
+2500 (376,400)

10/23
+2500 (378,900)

10/24
+2200 (381,100)

10/25
+3500 (384,600)

10/28
+2100 (386,700)

10/29
+1500 (388,200)

10/30
+2700 (390,900)

10/31
+1600 (392,500)

11/01
+1600 (394,100)

11/04
+1700 (395,800)

11/05
+1700 (397,500)

11/06
+2200 (399,700)

11/07
+2000 (401,700)

11/08
+1700 (403,400)

11/11
+1700 (405,100)

11/12
+2200 (407,300)

Current 2019 Individual Total: 407,300 meters
(Through November 12th)

[bbowsh54]

11/11/2019 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #37
CHEST & ABS Day

Decline Barbell Bench Press 5 sets
95x25
135x20
185x9
185x4
225x2

Machine Chest Press 5 sets
110x9
90x10
70x10
50x15
50x12

Incline Dumbbell Press 5x 25, 20, 15, 10, 5
35x25
45x20
55x15
70x7
70x4

Cable Crossover 5x 5, 10, 15, 20, 25
70x12
60x15
50x20
40x20
30x25

Legs-Elevated Cross-Body Crunches: 5 sets
20
22
24
26
30

Rowing Machine:
1,700m

---

11/11/2019 - Monday Night
Cardio: Treadmill

Treadmill: 45 minutes

---

11/12/2019 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #36
BACK & CALVES Day

Lat Pulldown 5x 25, 20, 15, 10, 5
100x25
130x20
170x15
210x10
230x4

Reverse-Grip Pulldown 5x 5, 10, 15, 20, 25
210x5
200x10
140x15
100x20
80x30

Bent-Over Dumbbell Row 5x 25, 20, 15, 10, 5
30x25
35x20
50x15
70x10
80x5

Plate Machine Iso Row 5x 5, 10, 15, 20, 25
290x5
270x9
230x14
140x20
90x25

Seated Calf Raise 6x 30, 20, 10, 10, 20, 30
90x30
115x20
160x9
135x12
135x20
115x25

Rowing Machine: 2 sets
1,200m
1,000m

---

11/12/2019 - Tuesday Night
Cardio: Treadmill

Treadmill: 51 minutes

---

11/13/2019 - Wednesday
Gethin's 8-Week Muscle Building Trainer
Lift #39
TRICEPS, BICEPS, & CALVES Day

Standing EZ-Bar Biceps Cable Curl 5 25, 20, 15, 10, 5
15x25
25x20
35x17
50x10
60x7

Reverse EZ-Bar Cable Curl 5 5, 10, 15, 20, 25
45x5
35x10
30x15
20x20
15x25

Seated Dumbbell Triceps Extension 5 25, 20, 15, 10, 5
30x25
45x20
55x15
60x10
75x5

Machine Dips 5 5, 10, 15, 20, 25
110x5
90x10
75x15
70x20
50x25

High-Pulley Cable Curl 5 20
20x18
15x20
15x20
15x20
15x20

Cable Crossover Triceps Extension 5 20
15x20
15x20
15x17
10x20
10x20

Leg Press Calf Press 6 30, 20, 10, 10, 20, 30
230x25
230x20
280x15
280x15
230x25
230x25

Rowing Machine:
1,300m

---

11/13/2019 - Wednesday Night
Cardio: Treadmill

Treadmill: 42 minutes

---

11/14/2019 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #40
SHOULDERS & ABS Day

Cable Rear Delt Flye 5x 30, 25, 20, 15, 10
5x30
5x25
10x20
15x15
20x10

Cable Bilateral Side Raise 5x 10, 15, 20, 25, 30
15x10
10x15
5x20
5x20
5x20

Chest-Supported Front Plate Raise 5x 30, 25, 20, 15, 10
10x30
10x25
25x20
45x15
45x10

Barbell Shrug 5x 10, 15, 20, 25, 30
225x10
225x15
225x15
185x25
185x25

Incline Lying Ab Leg Raise: 4 sets
15
15
15
17

Rowing Machine: 2 sets
1,300m
500m

---

11/14/2019 - Thursday Night
Cardio: Treadmill

Treadmill: 30 minutes

---

11/15/2019 - Friday
Freestyle Routine
Lift
LEG DAY + Abs

Barbell Squat: 3 sets
135x10
135x10
135x12

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

Lying Ab V-Ups: 3 sets
13
13
15

Lying on Bench Ab Knee Pull-In: 3 sets
13
13
15

Incline Inner Biceps Curl: 3 sets
25x13
25x14
30x10

Rowing Machine: 2 sets
1,200m
500m

---

Workout Notes
Good Afternoon, All!!
Put in a solid week of work.
Was actually really good about my diet for a change.
So a new post-college low on the scale this morning.
My wedding is coming up in 50 days!
Also, super excited for Christmas.
Happy Training, everyone!

[bbowsh54]

11/18/2019 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #44
CHEST & ABS Day

Barbell Bench Press 6 sets
135x20
185x10
225x3
225x2
185x8
135x15

Incline Cable Flye 4x 20, 15, 10, 5
10x25
20x15
35x10
45x7

Decline Dumbbell Press 3 sets
45x17
55x12
60x6

Decline Dumbbell Flye 3 sets
55x4
45x8
35x15

Weighted Sit-Up: 5 sets
35x14
35x14
35x14
35x14
35x14

Plank: 5 sets
30sec
30sec
30sec
30sec
30sec

Rowing Machine:
1,400m

---

11/18/2019 - Monday Night
Cardio: Treadmill

Treadmill: 50 minutes

---

11/19/2019 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #43
BACK & CALVES Day

Deadlift 6x 15, 10, 5, 5, 10, 15
135x15
185x10
275x5
275x5
185x10
135x15

Lat Pulldown: 4x 20, 15, 10, 5
100x20
140x15
200x10
240x5

Bent-Over Two-Dumbbell Traps Row 4x 20, 15, 10, 5
35x20
40x15
45x10
60x5

Narrow-Grip Pulldown 4x 5, 10, 15, 20
230x5
180x10
160x15
130x20

Bent-Over Two-Dumbbell Row 2x 5, 10
70x5
60x10

Seated Calf Raise 6x 30, 20, 10, 10, 20, 30
70x30
115x20
160x10
160x10
115x20
90x30

Rowing Machine:
1,400m

---

11/19/2019 - Tuesday Night
Cardio: Treadmill

Treadmill: 57 minutes

---

11/20/2019 - Wednesday
Gethin's 8-Week Muscle Building Trainer
Lift #46
TRICEPS, BICEPS, & CALVES Day

Standing Biceps Straight-Bar Cable Curl 4 25, 20, 15, 10
15x25
25x20
35x17
50x10

Cable Bent-Over Overhead Rope Triceps Extension 4 25, 20, 15, 10
20x25
30x20
45x15
60x10

Cable Preacher Curl 4 10, 15, 20, 25
50x10
45x15
35x19
20x25

Reverse-Grip Triceps Pushdown 4 10, 15, 20, 25
60x12
55x15
40x20
30x25

Triceps Skullcrusher 3 30, 20, 10
30x30
40x20
60x10

Standing Barbell Biceps Curl 3 10, 20, 30
70x8
40x20
30x30

Seated Calf Raise 6 30, 20, 10, 10, 20, 30
70x30
90x20
135x15
160x10
115x22
115x27

Rowing Machine:
1,700m

---

11/20/2019 - Wednesday Night
Cardio: Treadmill

Treadmill: 42 minutes

---

11/21/2019 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #47
SHOULDERS, TRAPS, & ABS Day

Standing Dumbbell Shoulder Press 4x 25, 20, 15, 10
30x25
35x20
45x15
50x10

Dumbbell Side Lateral Raise 4x 25, 20, 15, 10
15x25
20x20
25x15
35x10

Face-Pull 4x 10, 15, 20, 25
150x10
130x15
100x20
80x25

Cable Front Raise 4x 10, 15, 20, 25
50x10
50x15
30x20
30x25

Standing Dumbbell Shrugs 6x 30, 20, 10, 10, 20, 30
50x30
75x20
105x10
105x10
75x20
50x30

Ah Wheel Rollout: 4 sets
10
10
10
10

Rowing Machine:
1,700m

---

11/21/2019 - Thursday Night
Cardio: Treadmill

Treadmill: 38 minutes

---

11/22/2019 - Friday
Freestyle Routine
Lift
LEG DAY + Abs

Barbell Squat: 3 sets
135x10
135x10
135x12

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

Incline Lying Ab Raises: 3 sets
12
13
14

Lying on Bench Ab Knee Pull-In: 3 sets
12
12
14

Incline Inner Biceps Curl: 3 sets
25x15
30x11
35x8

Standing Dumbbell Hammer Curls: 2 sets
30x13
35x10

Rowing Machine:
1,200m

---

Workout Notes
Greetings, everyone!!
Happy Monday!
Put in another solid week of work last week...
Managed to get through the weekend without falling off the horse with my diet..!
Practicing IF and trying to keep things very low carb lately.
Planning to relax and splurge on Thanksgiving.
Getting on the treadmill in my basement every night before bed.
Happy Training, all!

[bbowsh54]

11/25/2019 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #51
CHEST & ABS Day

Decline Chest Bench Press 7x 20, 15, 10, 5, 5, 10, 10
135x20
155x15
185x10
205x5
205x5
155x9
155x8

Flat Bench Press 7x 20, 15, 10, 5, 5, 5, 5
135x18
145x15
155x10
185x5
185x5
145x5
145x6

Cable Crossover Flye 6x 20, 15, 10, 5, 20, 20
20x20
30x15
35x9
40x6
25x20
25x20

Ab Bicycles: 5 sets
23
25
27
29
30

Rowing Machine:
1,400m

---

11/25/2019 - Monday Night
Cardio: Treadmill

Treadmill: 83 minutes

---

11/26/2019 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #50
BACK & CALVES Day

Bent-Over Barbell Row 8x 20, 15, 10, 5, 5, 10, 15, 20
65x20
95x15
135x10
155x5
155x7
135x10
95x15
95x20

Neutral-Grip Lat Pulldown 8x 20, 15, 10, 5, 5, 10, 15, 20
130x20
170x15
200x10
240x5
240x5
200x10
170x15
140x20

Back Hyperextension: 5 sets
12
12
12
12
14

Seated Calf Raise 6x30,20,10,10,20,30
90x30
115x20
160x10
160x10
115x20
90x30

Rowing Machine:
800m

---

11/27/2019 - Wednesday
Gethin's 8-Week Muscle Building Trainer
Lift #53
TRICEPS, BICEPS, & CALVES Day

Rope Triceps Pushdown 8 20, 15, 10, 5, 5, 10, 15, 20
60x20
80x15
110x10
130x5
130x5
100x10
80x15
70x20

Seated Incline Dumbbell Curl 8 20, 15, 10, 5, 5, 10, 15, 20
15x20
20x15
25x10
30x7
35x5
30x10
25x15
20x20

Overhead Plate Triceps Extension 1 100 Rest-Pause
45x100

Hammer Plate Curl 1 100 Rest-Pause
45x100

Calf Press 6 sets 30, 20, 10, 10, 20, 30
180x30
230x20
280x12
280x12
230x20
230x28

Rowing Machine:
1,200m

---

12/02/2019 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #12/02
CHEST & ABS Day

Decline Chest Bench Press 3 20
135x20
155x20
165x20

Decline Dumbbell Flye 3 20
35x20
45x20
45x20

Cable Incline Flye 3 20
20x20
25x20
25x20

Pec Deck Flye 2 20
90x20
110x20

Cable Crossover: 2 sets
32.5x13
32.5x13

Hanging Ab Leg Raise: 3 sets
12
12
14

Rowing Machine:
1,600m

---

12/03/2019 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #1
BACK & CALVES Day

Reverse-Grip Lat Pulldown 3 16-18
150x20
170x18
200x15

Straight-Arm Dumbbell Pullover 3 10-12
55x12
60x12
70x11

T-Bar Row 3 16-18
55x18
70x18
115x15

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

Barbell Shrug 3 20
135x22
185x20
185x20

Seated Calf Raise 3 30
90x30
90x30
115x25

Rowing Machine:
1,600m

---

12/04/2019 - Wednesday
Gethin's 8-Week Muscle Building Trainer
Lift #4
TRICEPS, BICEPS, & CALVES Day

Cable Preacher Curl 3 20
25x20
30x22
35x20

Standing Dumbbell Curl 4 16–18
20x18
25x18
30x15
30x14

Standing Barbell “21s” Curl 3 21
40x21
40x21
40x23

V-Bar Triceps Pushdown 3 20
60x20
80x20
100x20

Dips Machine 3 20
70x20
90x20
90x20

Seated Dumbbell Overhead Triceps Extension 3 20
35x25
50x20
60x19

Calf Press 3 20
180x25
230x20
270x20

Rowing Machine:
1,700m

---

12/05/2019 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #5
SHOULDERS & ABS Day

Chest-Supported Rear Delt Raise 3 20
17.5x20
20x20
25x20

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

Cable Upright Row: 4 20
70x20
80x20
80x20

Standing Dumbbell Front Raise 3 20
20x20
20x20
20x20

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

Decline Sit-Ups 3 sets
20
20
25

Rowing Machine:
1,800m

---

12/06/2019 - Friday
Freestyle Routine
Lift
LEG DAY + Abs

Barbell Squat: 3 sets
135x10
135x10
135x12

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

Incline Lying Ab Leg Raises: 3 sets
12
13
15

Lying on Bench Ab Knee Pull-In: 3 sets
13
14
14

Incline Inner Biceps Curl: 3 sets
25x15
30x12
35x9

Incline Dumbbell Spider Curl: 3 sets
30x12
30x9
30x10

Standing Dumbbell Hammer Curls: 2 sets
30x8
30x8

Rowing Machine:
1,600m

---

12/08/2019 - Sunday Night
Cardio: Treadmill

Treadmill: 54 minutes

---

Workout Notes
Happy December, all!!!
Got down to a new low in weight since freshman year of college right before Thanksgiving. Ballooned back up over Thanksgiving, as one does.
Back on the diet, attempting to stay strict the next couple weeks. I'd like to get below 215 by Friday, December 20th.
I'm doing intermittent fasting and staying very low carb. Lifting hard every day.
My pressing motions feel a little weaker from the right bicep tendinitis, but most every other muscle group is feeling strong.
Happy Training, all!!!