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!
---
Thank you so much for stopping by, sir!
|
-
09-23-2019, 12:43 PM #1681
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17780
Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
09-25-2019, 11:48 AM #1682
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17780
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)Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
09-30-2019, 01:05 PM #1683
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17780
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!Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
10-08-2019, 09:16 AM #1684
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17780
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!Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
-
10-08-2019, 11:02 AM #1685
-
10-13-2019, 04:17 AM #1686
-
10-18-2019, 12:17 PM #1687
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17780
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!
---
Thank you so much for stopping by, Flo!!
Thank you very much, sir!!Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
10-28-2019, 02:45 PM #1688
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17780
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!Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
-
11-11-2019, 07:59 AM #1689
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17780
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!!!Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
11-12-2019, 12:01 PM #1690
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17780
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)Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
11-15-2019, 01:52 PM #1691
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17780
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!Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
11-25-2019, 03:23 PM #1692
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17780
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!Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
-
12-09-2019, 12:51 PM #1693
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17780
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!!!Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
12-16-2019, 08:25 AM #1694
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17780
Bowser's 2019 Row Log
(Meters rowed on rowing machine)
11/12
+2200 (407,300)
11/13
+1300 (408,600)
11/14
+1800 (410,400)
11/15
+1700 (412,100)
11/18
+1400 (413,500)
11/19
+1400 (414,900)
11/20
+1700 (416,600)
11/21
+1700 (418,300)
11/22
+1200 (419,500)
11/25
+1400 (420,900)
11/26
+800 (421,700)
11/27
+1200 (422,900)
12/02
+1600 (424,500)
12/03
+1600 (426,100)
12/04
+1700 (427,800)
12/05
+1800 (429,600)
12/06
+1600 (431,200)
12/09
+1600 (432,800)
12/10
+1600 (434,400)
12/11
+1400 (435,800)
12/12
+1200 (437,000)
12/13
+1200 (438,200)
Current 2019 Individual Total: 438,200 meters
(Through December 13th)Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
12-16-2019, 08:47 AM #1695
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17780
12/09/2019 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #16
CHEST & CALVES Day
Decline Barbell Bench Press 3 10
155x10
185x10
225x10
Flat Bench Press 3x 10
135x10
185x10
185x10
Incline Cable Flye 3x 10
30x10
35x10
40x10
Plate Press 3x 12
45x13
45x14
45x13
Decline Dumbbell Flye 3x 10
45x12
55x10
55x10
Seated Calf Raise 4x 50,40,30,20
25x50
45x40
90x30
115x20
Rowing Machine:
1,600m
---
12/09/2019 - Monday Night
Cardio: Treadmill
Treadmill: 48 minutes
---
12/10/2019 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #15
BACK & ABS Day
Deadlift 3x 10
135x10
185x10
255x10
Chest-Supported Two-Dumbbell Row 3x 10
55x10
75x10
75x10
Barbell Shrug 3x 10
185x12
255x10
255x10
Reverse-Grip Pulldown 3x 10
160x10
180x12
220x10
Hanging Leg Raise: 4 sets
12
13
13
13
Rowing Machine:
1,600m
---
12/10/2019 - Tuesday Night
Cardio: Treadmill
Treadmill: 44 minutes
---
12/11/2019 - Wednesday
Gethin's 8-Week Muscle Building Trainer
Lift #18
TRICEPS, BICEPS, & CALVES Day
Lift #: Day | /19
Squatting Cable Curl 3 10
40x12
50x12
60x12
Standing Biceps Cable Curl 3 10
40x10
50x10
60x10
Lying Reverse-Grip Cable Curl 3 10
40x12
50x10
60x10
Straight-Bar Triceps Cable Pushdown 3 10
100x12
110x10
120x11
Cable Bent-Over Overhead Triceps Extension 3 10
100x10
110x10
120x10
Machine Dips 3 10
90x12
130x10
130x10
Skull-Crushers 3 10
40x10
40x12
50x12
Overhead Plate Extension 3 10
45x10
45x10
45x12
Close-Grip Push-Up 3 10
10
10
10
Preacher EZ-Bar Cable Curl 3 10
60x11
70x10
80x10
Spider Plate Curl 3 10
45x12
45x10
45x10
Seated Dumbbell Curl 3 10
25x9
25x8
20x10
Calf Press on Leg Press 4x 50, 40, 30, 20
110x50
130x40
150x30
210x20
Rowing Machine:
1,400m
---
12/11/2019 - Wednesday Night
Cardio: Treadmill
Treadmill: 45 minutes
---
12/12/2019 - 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 4 10
25x15
30x12
35x11
35x12
Bent-Over Rear Delt Flye 3 10
20x12
25x10
30x10
Plate Machine Shoulder Press 3 10
180x10
200x10
230x9
Single Dumbbell Front Raise 3 10
50x12
60x12
60x12
Decline Sit-Up: 5 sets
15
16
17
18
18
Rowing Machine:
1,200m
---
12/12/2019 - Thursday Night
Cardio: Treadmill
Treadmill: 43 minutes
---
12/13/2019 - 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
15
Lying on Bench Ab Knee Pull-In: 3 sets
12
13
15
Incline Inner Biceps Curl: 3 sets
25x15
30x12
35x9
EZ-Bar Spider Curl: 3 sets
65x8
65x8
65x10
Standing Dumbbell Hammer Curls: 2 sets
30x12
30x13
Rowing Machine:
1,200m
---
12/15/2019 - Sunday Night
Cardio: Treadmill
Treadmill: 37 minutes
---
Workout Notes
Greetings, everyone.
Put in some solid work last week.
Eating clean during the weekdays, but still splurging too much on the weekends.
Cheat Day Saturday needs to stop rolling into Sunday and starting on Friday night.
Hitting the treadmill every night before bed.
19 days until the wedding!!
Happy training, all!Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
12-21-2019, 02:05 AM #1696
Oh wow, congrats on the consistent logging for years now! What an inspiration! I dropped off the forums for abit but trying to get back at logging once again, it seems to be the only thing that helped me stay consistent and accountable on this journey.
Congratulations on the upcoming wedding! Wishing you all the best!=================
Total weight lost: 128 lbs
=================
Starting weight: 378 lbs
Current weight: 250 lbs
******* 4 years on keto so far - keto4life!!! ***************
my fat loss log: http://forum.bodybuilding.com/showthread.php?t=166528931
-
-
12-24-2019, 12:30 PM #1697
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17780
12/16/2019 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #23
CHEST & CALVES Day
Flat Bench Press 3 15
135x15
155x15
155x15
Decline Bench Press 3 15
155x15
185x15
185x15
Flat-Bench Dumbbell Flye 3 15
40x15
45x15
50x15
Cybex Cable Crossover 3 15
20x17
25x17
30x15
Low Cable Crossover: 2
20x12
25x12
Seated Calf Raise 4 15
100x20
115x20
135x17
135x18
Rowing Machine:
1,400m
---
12/16/2019 - Monday Night
Cardio: Treadmill
Treadmill: 64 minutes
---
12/17/2019 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #22
BACK & ABS Day
Deadlift 3 10
135x10
185x10
255x10
Wide-Grip Lat Pulldown: 3 15
140x17
160x15
180x15
Neutral-Grip Lat Pulldown 3 15
140x15
160x15
180x15
T-Bar Row 3 15
55x15
70x15
100x15
Dumbbell Shrug 3 15
60x17
105x15
115x15
Exercise Ball Crunch: 5 sets
15
16
17
17
17
Rowing Machine:
1,300m
---
12/17/2019 - Tuesday Night
Cardio: Treadmill
Treadmill: 45 minutes
---
12/18/2019 - Wednesday
Gethin's 8-Week Muscle Building Trainer
Lift #25
TRICEPS, BICEPS, & CALVES Day
Dumbbell Concentration Curl 3 15
25x15
30x15
30x15
Two-Hand Dumbbell Hammer Curl 3 15
55x15
55x15
55x15
Cable Preacher Curl 3 15
35x15
35x15
40x15
Straight-Bar Triceps Cable Pushdown 3 15
55x17
70x15
70x15
Lying Dumbbell Triceps Extensions 3 15
55x15
55x15
55x15
Machine Dip 3 15
110x15
110x15
130x15
Straight-Legged Calf Press 3 15
210x20
250x17
310x15
---
12/18/2019 - Wednesday Night
Cardio: Treadmill
Treadmill: 64 minutes
---
12/19/2019 - Thursday
Gethin's 8-Week Muscle Building Trainer
Partial Lift #26
SHOULDERS & ABS Day
Dumbbell Side Lateral Raise 6 15
20x15
20x20
20x15
20x17
25x15
25x15
Alternating Front Raise 2 15
20x15
20x15
Arnold Press 2
50x13
50x13
Chest-Supported Rear-Delt Flye 3 15
20x15
25x15
25x15
Rowing Machine:
1,100m
---
12/20/2019 - Friday
Freestyle Routine
Lift
LEG DAY + Abs
Barbell Squat: 3 sets
135x10
135x10
135x12
Dumbbell Walking Lunges: 3 sets
20x12
20x12
20x16
Incline Lying Ab Leg Raises: 3 sets
13
13
14
Lying on Bench Ab Knee Pull-In: 3 sets
13
14
15
Incline Inner Biceps Curl: 3 sets
25x15
30x12
35x9
Incline Dumbbell Spider Curl: 3 sets
25x10
25x11
25x11
Standing Dumbbell Hammer Curls: 2 sets
30x10
30x10
Rowing Machine:
1,100m
---
12/23/2019 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #30
CHEST & CALVES Day
Incline Cable Flye 5 25, 20, 15, 10, 5
10x25
20x20
30x15
40x10
50x5
Decline Dumbbell Press 5 5, 10, 15, 20, 25
75x5
70x10
65x15
50x20
35x25
Pec Deck Fly 5 25, 20, 15, 10, 5
70x25
90x20
110x15
130x10
150x5
Machine Chest Press 4 5, 10, 15, 20
130x5
110x10
90x15
70x20
Seated Calf Raise 6 25, 20, 15, 15, 20, 25
70x30
90x22
135x17
145x15
115x20
90x25
Rowing Machine:
1,100m
---
12/23/2019 - Monday Night
Cardio: Treadmill
Treadmill: 30 minutes
---
12/24/2019 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #29
BACK & ABS Day
Hammer-Grip Plate Machine Row 5 25, 20, 15, 10, 5
90x25
180x20
270x15
290x10
360x5
Reverse-Grip Bent-Over Row 5 5, 10, 15, 20, 25
205x5
155x10
135x15
95x20
95x25
Bent-Over Barbell Row 5 25, 20, 15, 10, 5
65x25
95x20
155x15
165x10
205x5
Barbell Shrug 5 5, 10, 15, 20, 25
255x5
235x10
205x15
185x20
155x25
Weighted Sit-Up:
35x12
35x12
35x12
35x14
35x14
Rowing Machine:
1,100m
---
Workout Notes
Happy Holidays, all! Merry Christmas Eve!
I worked hard last week.
Did great with my diet last week, and then threw all the progress away this weekend at a family Christmas gathering.
I didn't feel good at the gym last Thursday, so I cut my lift short.
Outside of that, felt strong last week.
Taking tomorrow off to spend Christmas with the fiancée's family.
Have an amazing week, everyone!
---
Thank you soooo much, Cherrygarcia!! Thanks for dropping by! I'll have to come check out your log. Happy Training!Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
12-30-2019, 04:49 AM #1698
-
01-16-2020, 09:06 AM #1699
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17780
12/26/2019 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #32
TRICEPS, BICEPS, & CALVES Day
Straight-Bar Triceps Cable Pushdown 5 30, 25, 20, 15, 10
20x35
35x27
50x20
65x15
70x12
Bent-Over Triceps Overhead Extension 5 10, 15, 20, 25, 30
75x10
65x15
55x20
45x25
40x30
Cable EZ-Bar Preacher Curl 5 30, 25, 20, 15, 10
10x30
20x25
30x20
40x17
50x13
Standing Barbell Biceps Curl 5 10, 15, 20, 25, 30
80x10
70x15
60x20
40x27
30x30
Standing EZ-Bar Cable Curl: 2 sets
50x10
50x10
Underhand Triceps Pushdown: 2 sets
30x20
35x15
Standing Barbell Calf Raise 6 25, 20, 15, 15, 20, 25
95x25
105x20
125x15
135x17
125x20
115x25
---
12/27/2019 - Friday
Freestyle Routine
Lift
LEG DAY + Abs
Barbell Squat: 3 sets
135x10
135x10
135x12
Dumbbell Walking Lunges: 3 sets
20x12
20x12
20x18
Lying Ab V-Ups: 3 sets
15
15
18
Lying on Bench Ab Knee Pull-Ins: 3 sets
12
14
15
Dumbbell Side Lateral Raises: 4 sets
20x15
20x18
20x20
20x20
Incline Inner Biceps Curl: 3 sets
25x15
30x12
35x9
EZ-Bar Spider Curl: 3 sets
65x10
65x10
65x11
Rowing Machine:
1,200m
---
12/28/2019 - Saturday
Gethin's 8-Week Muscle Building Trainer
Lift #33
SHOULDERS Day
Machine Shoulder Press 8x 35, 30, 25, 20, 15, 10, 5, 5
30x35
40x30
50x25
70x20
90x15
110x11
130x7
150x5
150x5
Dumbbell Side Lateral Raise 7x 15, 20, 25, 30, 35, 12, 12
35x15
30x20
20x25
10x30
5x35
30x15
30x12
Dumbbell Front Raise 5x 35, 30, 25, 20, 15
5x35
8x30
10x25
15x20
25x15
Chest-Supported Rear Delt Raise 5x 15, 20, 25, 30, 35
30x15
20x20
10x25
8x30
5x35
Incline Dumbbell Curl: 2 sets
25x15
30x12
Cable EZ-Bar Curl: 4 sets
50x17
70x15
100x10
100x9
Rowing Machine:
800m
---
12/30/2019 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #37
CHEST & CALVES Day
Decline Barbell Bench Press 5x 25, 20, 15, 10, 5
95x25
135x20
185x15
205x5
225x5
Plate Machine Chest Press 5x 5, 10, 15, 20, 25
170x5
150x10
100x15
50x20
20x25
Incline Dumbbell Press 5x 25, 20, 15, 10, 5
35x25
50x20
60x15
65x10
65x5
Cable Crossover 5x 5, 10, 15, 20, 25, 15
100x5
80x10
60x15
40x20
30x27
50x15
Seated Calf Raise 6x 30, 20, 10, 10, 20, 30
70x30
115x20
160x10
160x10
115x20
115x30
Rowing Machine:
1,200m
---
12/31/2019 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #36
CHEST & CALVES Day
Lat Pulldown 5x 25, 20, 15, 10, 5
100x25
130x20
170x15
210x10
230x5
Reverse-Grip Pulldown 5x 5, 10, 15, 20, 25
230x5
210x10
150x15
120x20
100x25
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
300x5
280x10
230x15
140x20
90x28
Legs-Elevated Cross-Body Crunches: 5 sets
20
23
25
28
30
Rowing Machine: 3 sets
1,600m
---
01/01/2020 - Wednesday
Freestyle Routine
Lift
LEG DAY + Abs
Elliptical Warm-Up
Barbell Squat: 3 sets
135x10
135x10
135x13
Dumbbell Walking Lunges: 3 sets
20x12
20x12
20x18
Leg Extensions: 4 sets
70x12
70x13
90x12
90x12
Lying Ab V-Ups: 3 sets
13
14
17
Lying on Bench Ab Knee Pull-Ins: 3 sets
13
14
17
Pec Deck Fly: 7 sets
70x20
90x17
110x17
130x14
150x12
170x10
210x5
---
01/02/2020 - Thursday
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
35x16
50x12
60x8
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
60x12
70x7
Machine Dips 5 5, 10, 15, 20, 25
110x5
90x10
90x15
70x23
50x25
High-Pulley Cable Curl 5 20
15x20
15x20
15x20
15x20
20x20
Cable Crossover Triceps Extension 5 20
15x20
15x20
15x20
15x20
10x20
Leg Press Calf Press: 2 sets
150x25
210x20
Standing Barbell Calf Raise: 4 sets
95x25
95x25
95x25
95x25
---
01/03/2020 - Friday
Gethin's 8-Week Muscle Building Trainer
Lift #40
SHOULDERS & TRAPS Day
Cable Rear Delt Flye 5x 30, 25, 20, 15, 10
5x30
5x25
10x20
15x15
25x10
Machine Side Delt Raise: 2 sets
50x12
50x12
Cable Bilateral Side Raise 5x 10, 15, 20, 25, 30
10x10
10x15
10x20
5x25
5x30
Chest-Supported Front Raise 5x 30, 25, 20, 15, 10x30
10x25
25x20
25x20
45x15
45x10
Barbell Shrug 5x 10, 15, 20, 25, 30
225x12
205x15
185x20
135x25
135x30
---
Supplements
--Early Morning--
ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
Green Shake - Blended shake containing kale, spinach, whey, & ginger
--Late Morning--
Multivitamin - 2 tablets of Multi by Nature's Wonder
Fish Oil - 2 softgels of Omega-3 by Now Foods
--Pre-Workout--
In-Kaged - 1 scoop of In-Kaged by Kaged Muscle
--Afternoon--
Green Tea - 2 bags of Matcha green tea
--Twice Daily--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle
---
Workout Notes
Happy New Year, all!
A lot has happened since my last update...
Christmas happened!
I got married!
I went on a honeymoon!
It is a brand new year!
I did pretty good with my diet leading up to the 01/04 wedding...
Between the week and a half of rehearsal dinner and returning home from our week-long honeymoon in Saint Lucia, I gained 20 pounds.
All-inclusive resorts are insane. Hoping a lot of that is water-weight.
Need to get back on the horse with clean eating now.
I believe I'm going to go back to 531 Strength training next week.
Also, playing Flag Football and Basketball in rec leagues starting this week.
Happy Training, all!!
---
Thank you for dropping by, UK!!! Yes, I previously would snack on almonds often, as well as macadamia nuts.
When I started focusing on IF and prolonged fasting, the snacking went away.
I fully support the ketogenic diet, but I wasn't prioritizing it the last couple months with a lot of life events and temptations where it was difficult to turn down the carbs.
I wouldn't mind going back on keto eventually this year.
I've recently started following Thomas DeLauer and love his content.Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
01-24-2020, 07:51 AM #1700
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17780
Bowser's 2019 Row Log
(Meters rowed on rowing machine)
12/13
+1200 (438,200)
12/16
+1400 (439,600)
12/17
+1300 (440,900)
12/18
+1100 (442,00)
12/19
+1100 (443,100)
12/20
+1100 (444,200)
12/23
+1100 (445,300)
12/24
+1100 (446,400)
12/26
+1200 (447,600)
12/27
+1200 (448,800)
12/28
+800 (449,600)
12/30
+1200 (450,800)
12/31
+1600 (452,400)
Grand 2019 Individual Total: 452,400 metersBowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
-
01-24-2020, 08:10 AM #1701
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17780
01/13/2020 - Monday
Gethin's 8-Week Muscle Building Trainer
Lift #44
CHEST & ABS Day
Barbell Bench Press 6x 25, 15, 5, 5, 15, 25
135x25
185x15
225x4
225x5
185x12
135x25
Incline Cable Flye 4x 20, 15, 10, 5
10x20
20x15
35x10
45x7
Decline Dumbbell Press 3x 20, 15, 10
45x20
55x15
60x10
Decline Dumbbell Flye 3x 5, 10, 15
55x5
45x10
35x15
Kettlebell Weighted Sit-Up: 5 sets
35x14
35x14
35x14
35x15
35x15
Plank: 5 sets
30sec
30sec
30sec
30sec
30sec
Dumbbell Walking Lunges: 3 sets
20x12
20x12
20x12
---
01/14/2020 - Tuesday
Gethin's 8-Week Muscle Building Trainer
Lift #43
BACK & CALVES Day
Deadlift 6x 15, 10, 5, 5, 10, 15
135x15
185x10
255x5
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
120x20
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
70x30
Dumbbell Walking Lunges: 3 sets
20x12
20x12
20x12
---
01/15/2020 - Wednesday
Gethin's 8-Week Muscle Building Trainer
Lift #46
TRICEPS, BICEPS, & CALVES Day
Standing Biceps EZ-Bar Cable Curl 4 25, 20, 15, 10
15x28
25x20
35x16
50x11
Cable Bent-Over Overhead Rope Triceps Extension 4 25, 20, 15, 10
20x30
30x22
45x20
65x10
Cable Preacher Curl 4 10, 15, 20, 25
50x10
45x15
35x20
20x25
Reverse-Grip Triceps Pushdown 4 10, 15, 20, 25
60x10
55x15
40x20
30x27
Triceps Skullcrusher 3 30, 20, 10
30x30
40x20
60x10
Standing Barbell Biceps Curl 3 10, 20, 30
70x10
40x20
30x30
Dumbbell Walking Lunges: 3 sets
20x12
20x12
20x12
---
01/16/2020 - Thursday
Gethin's 8-Week Muscle Building Trainer
Lift #47
SHOULDERS, TRAPS, & ABSDay
Standing Dumbbell Shoulder Press 4x 25, 20, 15, 10
30x25
35x20
40x15
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
60x10
50x15
40x20
30x25
Standing Dumbbell Shrugs 6x 30, 20, 10, 10, 20, 30
50x30
75x20
105x10
110x10
75x20
50x30
Lying Ab V-Ups: 5 sets
15
15
15
15
15
Dumbbell Walking Lunges: 3 sets
20x12
20x12
20x12
---
01/20/2020- Monday
531 Strength - Bench Press
Chest & Abs Day
Bench Press: 5 sets
Warm-Up
135x10
135x10
Working Sets
205x5
235x5
245x5
Incline Cable Flyes: 3 sets
25x15
35x11
40x11
Incline Dumbbell Press: 3 sets
60x10
60x11
60x11
Pec Deck Flyes: 3 sets
90x15
110x15
130x10
Incline Lying Ab Leg Raises: 2 sets
15
15
Lying Ab V-Ups: 3 sets
15
15
15
Dumbbell Walking Lunges: 3 sets
20x12
20x12
20x12
---
01/21/2020- Tuesday
531 Strength - Deadlift
Back & Calves Day
Deadlift: 5 sets
Warm-Up
185x5
185x5
Working Sets
280x5
320x5
365x3
Wide-Grip Lat Pulldown: 5 sets
150x15
200x12
220x10
220x9
240x5
Seated Cable Row: 3 sets
130x12
145x12
160x9
Straight-Arm Lat Pulldown: 3 sets
100x15
110x14
120x13
Seated Calf Raise: 3 sets
90x20
90x20
115x17
Barbell Standing Calf Raise: 4 sets
95x17
95x20
115x15
115x17
---
01/23/2020- Thursday
531 Strength - Shoulder Press
Shoulders & Abs Day
Standing Barbell Shoulder Press: 5 sets
Warm-Up
65x10
65x10
Working Sets
100x5
115x5
135x4
Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x15
Standing Dumbbell Shrug: 5 sets
60x18
100x15
110x12
120x10
120x10
Exercise Ball Cross-Body Crunches: 5 sets
12
14
14
14
14
Cable Side Lateral Raise: 3 sets
10x15
10x15
20x14
Bent-Over Rear-Delt Dumbbell Raise: 3 sets
20x15
20x15
25x12
Plate Front Raise: 3 sets
45x10
45x12
45x12
---
Supplements
--Early Morning--
ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
Green Shake - Blended shake containing kale, spinach, whey, & ginger
--Late Morning--
Multivitamin - 2 tablets of Multi by Nature's Wonder
Fish Oil - 2 softgels of Omega-3 by Now Foods
--Pre-Workout--
In-Kaged - 1 scoop of In-Kaged by Kaged Muscle
--Afternoon--
Green Tea - 2 bags of Matcha green tea
--Twice Daily--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle
---
Workout Notes
Greetings, everyone!
Hope you're all dominating January!
Getting back into the swing of lifting.
My diet has been trash the last few weeks.
Struggling to get back to eating clean, with the "wedding prep" focus gone.
However, going back to 531 strength training. Hoping to set some new PRs in strength this year.
At least I might be putting the extra calories to use.
Would like to get back to IF next week, and try training fasted again.
Happy Training, all!Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
01-31-2020, 03:04 PM #1702
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17780
01/27/2020 - Monday
531 Strength - Bench Press
Chest & Abs Day
Bench Press: 5 sets
Warm-Up
135x10
135x10
Working Sets
225x3
250x3
280x3
High Cable Crossover: 4 sets
25x18
35x13
40x12
40x11
Low Cable Crossover: 2 sets
25x12
25x12
Incline Dumbbell Press: 3 sets
60x12
60x10
60x11
Incline Lying Ab Leg Raises: 3 sets
14
14
16
Lying Ab V-Up: 3 sets
14
14
16
---
01/28/2020 - Tuesday
531 Strength - Deadlift
Back & Calves Day
Deadlift: 5 sets
Warm-Up
185x5
185x5
Working Sets
300x3
345x3
385x3
Underhand Lat Pulldown: 5 sets
150x15
170x14
200x12
220x10
230x12
Seated Plate Machine Row: 3 sets
190x12
190x14
280x8
Straight-Arm Lat Pulldown: 4 sets
100x12
110x12
120x10
140x10
Seated Cable Row: 2 sets
115x12
130x13
Seated Calf Raise: 6 sets
90x23
90x23
135x14
135x16
180x8
135x16
---
01/29/2020 - Wednesday
Cardio
Basketball
Pickup Basketball: 60 minutes
---
01/30/2020 - Thursday
531 Strength - Shoulder Press
Shoulders & Abs Day
Standing Barbell Shoulder Press: 5 sets
Warm-Up
65x10
65x10
Working Sets
105x3
120x3
135x5
Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x15
Standing Dumbbell Shrug: 5 sets
60x17
100x15
110x13
120x12
120x12
Cable Side Lateral Raise: 3 sets
10x15
10x15
15x12
Bent-Over Rear-Delt Dumbbell Raise: 3 sets
20x12
20x12
25x12
Plate Front Raise: 3 sets
45x12
45x12
45x12
BOSU Ball Crunches: 5 sets
12
12
12
12
14
Dumbbell Walking Lunges: 3 sets
20x12
20x12
20x14
---
01/31/2020 - Friday
Lift
Freestyle Routine
(Work meeting ran late - limited gym time)
Machine Preacher Curl: 5 sets
50x15
50x15
70x11
90x8
110x5
Overhead Cable Triceps Extension: 4 sets
40x17
47.5x13
55x10
62.5x6
V-Bar Triceps Pushdown: 2 sets
65x10
65x10
Dumbbell Walking Lunges: 4 sets
20x12
20x16
20x18
20x18
---
Supplements
--Early Morning--
ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
Green Shake - Blended shake containing kale, spinach, whey, & ginger
--Pre-Workout--
In-Kaged - 1 scoop of In-Kaged by Kaged Muscle
--Afternoon--
Multivitamin - 2 tablets of Multi by Nature's Wonder
Fish Oil - 2 softgels of Omega-3 by Now Foods
--Twice Daily--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle
---
Workout Notes
Happy Friday, everyone!
My diet has still been absolute trash.
I'm really struggling with "post-wedding" diet motivation.
In addition to my gym sessions, had basketball league on Monday night and volleyball league on Thursday night.
Flag Football season ended last week. (was on Wednesdays)
My groin is healing. Going to start doing dumbbell walking lunges, again.
Happy Training, all!Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
02-10-2020, 08:56 AM #1703
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17780
02/03/2020 - Monday
531 Strength - Bench Press
Chest & Abs Day
Bench Press: 5 sets
Warm-Up
135x10
135x10
Working Sets
235x5
265x2
275x2
High Cable Crossover: 4 sets
30x18
40x12
45x10
45x9
Incline Dumbbell Press: 3 sets
60x10
60x11
60x11
Low Cable Crossover: 3 sets
20x12
25x12
25x12
Incline Lying Ab Leg Raises: 5 sets
15
15
15
15
18
Dumbbell Walking Lunges: 4 sets
20x12
20x12
20x12
20x18
---
02/04/2020 - Tuesday
531 Strength - Deadlift
Back & Calves Day
Deadlift: 5 sets
Warm-Up
185x5
185x5
Working Sets
320x5
365x3
405x2
Close-Grip Lat Pulldown: 5 sets
150x15
170x15
190x14
210x12
230x10
Straight-Arm Lat Pulldown: 4 sets
80x15
100x13
120x10
120x11
Machine Cable Row: 3 sets
115x15
130x12
145x12
Standing Barbell Calf Raise: 5 sets
95x17
95x20
115x18
115x20
115x20
Dumbbell Walking Lunges: 4 sets
20x12
20x12
20x16
20x14
---
02/05/2020 - Wednesday
Cardio
Basketball
Pickup Basketball: 60 minutes
Machine Preacher Curl: 3 sets
50x15
70x13
90x8
Dumbbell Walking Lunges: 3 sets
20x20
20x20
20x20
---
02/06/2020 - Thursday
531 Strength - Shoulder Press
Shoulders & Abs Day
Standing Barbell Shoulder Press: 5 sets
Warm-Up
65x10
65x10
Working Sets
115x5
125x3
140X4
Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x15
Standing Dumbbell Shrug: 5 sets
60x15
100x15
110x13
120x13
120x12
Exercise Ball Crunches: 5 sets
12
13
14
14
14
One-Arm Barbell Side Lateral Raise: 3 sets
20x15
30x12
40x7
Bent-Over Dumbbell Rear Delt Raise: 2 sets
20x15
25x12
Barbell Front Raise: 3 sets
30x17
40x12
50x10
Dumbbell Walking Lunges: 4 sets
20x12
20x12
20x12
20x12
---
02/07/2020 - Friday
Cardio
Basketball
Pickup Basketball: 60 minutes
Machine Preacher Curl: 3 sets
50x15
50x17
70x10
Dumbbell Walking Lunges: 3 sets
20x14
20x20
20x20
---
Supplements
--Early Morning--
ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
Green Shake - Blended shake containing kale, spinach, whey, & ginger
--Pre-Workout--
In-Kaged - 1 scoop of In-Kaged by Kaged Muscle
--Afternoon--
Multivitamin - 2 tablets of Multi by Nature's Wonder
Fish Oil - 2 softgels of Omega-3 by Now Foods
--Twice Daily--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle
---
Workout Notes
Another week in the books!
Once again, my diet was trash last week.
Going to make a point to practice intermittent fasting this week.
Need to give the tummy a rest.
It is deload week for my 531 training.
Happy Training, all!!Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
02-17-2020, 08:18 AM #1704
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17780
02/10/2020 - 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: 4 sets
25x15
30x12
35x12
40x10
High Cable Crossover: 2 sets
30x14
35x13
Low Cable Crossover: 2 sets
25x12
25x12
Incline Dumbbell Press: 2 sets
60x10
60x11
Incline Lying Ab Leg Raises: 3 sets
13
14
15
Lying Ab V-Ups: 3 sets
13
13
14
Dumbbell Walking Lunges: 3 sets
20x12
20x12
20x18
---
02/11/2020 - Tuesday
531 Strength - Deadlift Deload
Back & Calves Day
Deadlift: 5 sets
Warm-Up
185x5
185x5
Deload Working Sets
185x7
225x5
260x5
Wide Grip Lat Pulldown: 5 sets
150x15
180x15
200x13
220x10
240x5
Behind-The-Neck Lat Pulldown: 1 set
120x15
Straight Arm Lat Pulldown: 3 sets
100x13
120x11
130x10
Cable Low Row: 3 sets
130x15
145x13
150x10
Standing Barbell Calf Raise: 5 sets
95x17
95x20
95x20
115x20
115x20
Seated Calf Raise: 5 sets
90x25
90x25
115x20
115x20
115x20
Dumbbell Walking Lunges: 4 sets
20x12
20x12
20x14
20x20
---
02/12/2020 - Wednesday
Cardio
Basketball
Pickup Basketball: 60 minutes
Machine Preacher Curl: 3 sets
50x15
70x12
90x9
Dumbbell Walking Lunges: 3 sets
20x20
20x20
20x20
---
02/13/2020 - Thursday
531 Strength - Shoulder Press Deload
Shoulders & Abs Day
Standing Barbell Shoulder Press: 5 sets
Warm-Up
65x10
65x10
Deload Working Sets
65x12
75x10
95x7
Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x15
Standing Dumbbell Shrug: 5 sets
60x18
100x15
110x15
120x13
120x13
Bosu Ball Crunches: 5 sets
10
12
12
12
14
Cable Side Lateral Raise: 4 sets
10x15
15x11
15x12
15x10
Bent-Over Cable Rear Delt Raise: 3 sets
10x10
10x10
10x11
Plate Front Raise: 2 sets
45x12
45x12
Dumbbell Walking Lunges: 4 sets
20x12
20x12
20x12
20x16
---
02/14/2020 - Friday
Quick Lift
Freestyle Routine
Cable Preacher Curl: 3 sets
25x20
35x20
45x15
Incline Dumbbell Curl: 2 sets
25x15
30x10
Bent-Over Overheard Cable Triceps Extension: 3 sets
80x20
100x20
120x18
Cable Triceps Pushdown: 3 sets
80x14
100x12
120x10
Dumbbell Walking Lunges: 4 sets
20x20
20x20
20x20
20x20
---
Supplements
--Early Morning--
ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
Green Shake - Blended shake containing kale, spinach, whey, & ginger
--Pre-Workout--
In-Kaged - 1 scoop of In-Kaged by Kaged Muscle
--Afternoon--
Multivitamin - 2 tablets of Multi by Nature's Wonder
Fish Oil - 2 softgels of Omega-3 by Now Foods
--Twice Daily--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle
---
Workout Notes
Happy Monday, all. Another week in the books.
It was deload week.
Still struggled with my diet.
Hoping this next round of 531 training shows some strength gains.
Would love to get back to where I was at last fall.
Feeling pretty strong, outside of some shoulder and neck soreness.
Happy training, all!!Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
-
02-25-2020, 01:50 PM #1705
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17780
02/17/2020 - Monday
531 Strength - Bench Press
Chest & Abs Day
Bench Press: 5 sets
Warm-Up
135x10
135x10
Working Sets
205x5
235x5
265x4
Cable Crossover Flyes: 3 sets
25x20
30x15
35x13
Low Cable Crossover: 2 sets
25x12
25x11
Incline Dumbbell Press: 3 sets
60x12
60x12
60x12
Incline Close-Grip Crush Press: 1 set
50x8
Incline Lying Ab Leg Raises: 5 sets
13
14
15
16
18
Dumbbell Walking Lunges: 5 sets
20x12
20x12
20x12
20x12
20x18
---
02/18/2020 - Tuesday
531 Strength - Deadlift
Back & Calves Day
Deadlift: 5 sets
Warm-Up
185x5
185x5
Working Sets
280x5
320x5
365x5
Hammer-Grip Lat Pulldown: 5 sets
150x15
180x15
200x13
220x12
240x7
Straight-Arm Lat Pulldown: 3 sets
100x12
120x11
120x11
Seated Cable Row: 3 sets
120x15
145x14
175x10
Seated Calf Raise: 6 sets
90x22
90x25
135x15
135x15
135x16
135x17
Dumbbell Walking Lunges: 5 sets
20x12
20x12
20x10
20x18
20x20
---
02/19/2020 - Wednesday
Cardio
Basketball
Pickup Basketball: 60 minutes
Machine Preacher Curl: 3 sets
50x15
70x12
110x7
Dumbbell Walking Lunges: 3 sets
20x20
20x20
20x22
---
02/20/2020 - Thursday
531 Strength - Shoulder Press
Shoulders & Abs Day
Standing Barbell Shoulder Press: 5 sets
Warm-Up
65x10
65x10
Working Sets
100x5
115x5
135x6
Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
35x12
Standing Dumbbell Shrug: 5 sets
60x18
100x15
110x15
120x14
120x13
Exercise Ball Cross-Body Crunches: 5 sets
12
12
12
14
14
Cable Side Lateral Raise: 3 sets
10x15
15x12
15x12
Bent-Over Cable Rear Delt Raise: 3 sets
10x10
10x10
10x12
Barbell Front Raise: 3 sets
40x13
50x10
50x10
---
02/21/2020 - Friday
Lift: Triceps, Biceps, Calves
Freestyle Routine
Cable Preacher Curl: 5 sets
25x20
35x17
45x15
55x12
60x9
Seated Overhead Cable Triceps Extension: 5 sets
35x17
40x17
45x15
55x12
60x10
Incline Dumbbell Curl: 4 sets
25x13
30x9
30x8
30x7
Cable Triceps Pushdown: 4 sets
40x17
50x15
60x11
60x11
Seated Calf Raise: 5 sets
90x23
90x25
115x20
115x25
115x25
---
Supplements
--Early Morning--
ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
Green Shake - Blended shake containing kale, spinach, whey, & ginger
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
--Afternoon--
Multivitamin - 2 tablets of Multi by Nature's Wonder
Fish Oil - 2 softgels of Omega-3 by Now Foods
--Twice Daily--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle
---
Workout Notes
What is up, world?
Here is another week of work...
Felt decent last week.
Already feeling stronger this week...
Decided last night that I am going to experiment with 30 days of the Carnivore Diet starting TODAY.
So far, so good. :P
I'll check back in later... Happy Training!Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
02-25-2020, 02:05 PM #1706
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17780
Bowser's 2020 Dumbbell Walking Lunges Log
(Dumbbell Walking Lunges performed holding two 20-pound dumbbells)
01/01
+42 (42)
01/13
+36 (78)
01/14
+36 (114)
01/15
+36 (150)
01/16
+36 (186)
01/20
+36 (222)
01/30
+38 (260)
01/31
+64 (324)
02/03
+54 (378)
02/04
+54 (432)
02/05
+60 (492)
02/06
+48 (540)
02/07
+54 (594)
02/10
+42 (636)
02/11
+58 (694)
02/12
+60 (754)
02/13
+52 (806)
02/14
+80 (886)
02/17
+66 (952)
02/18
+72 (1,024)
02/19
+62 (1,086)
02/24
+64 (1,150)
02/25
+74 (1,224)
2020 Individual Total: 1,224 lungesBowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
02-28-2020, 04:02 PM #1707
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17780
02/24/2020 - Monday
531 Strength - Bench Press
Chest & Abs Day
Bench Press: 5 sets
Warm-Up
135x10
135x10
Working Sets
225x3
250x3
280x4
High Cable Crossover: 3 sets
35x18
40x15
45x11
Low Cable Crossover: 2 sets
25x12
25x11
Incline Dumbbell Press: 3 sets
60x12
60x12
60x11
Incline Lying Ab Leg Raises: 5 sets
12
13
14
15
16
Dumbbell Walking Lunges: 5 sets
20x12
20x12
20x12
20x14
20x14
---
02/25/2020 - Tuesday
531 Strength - Deadlift
Back & Calves Day
Deadlift: 5 sets
Warm-Up
185x5
185x5
Working Sets
300x3
345x3
385X3
Wide-Grip Lat Pulldown: 5 sets
150x15
180x15
200x13
220x12
240x7
Straight-Arm Lat Pulldown: 4 sets
100x13
110x12
130x10
140x10
Seated Cable Row: 4 sets
130x17
160x10
175x12
190x9
Seated Calf Raise: 6 sets
90x23
90x25
90x25
115x23
115x15
135x12
Dumbbell Walking Lunges: 5 sets
20x12
20x12
20x14
20x18
20x18
---
02/26/2020 - Wednesday
Cardio
Basketball
Pickup Basketball: 60 minutes
Machine Preacher Curl: 3 sets
50x15
70x15
90x10
Dumbbell Walking Lunges: 3 sets
20x20
20x20
20x26
---
02/27/2020 - Thursday
531 Strength - Shoulder Press
Shoulders & Abs Day
Standing Barbell Shoulder Press: 5 sets
Warm-Up
65x10
65x10
Working Sets
105x3
120x3
135x6
Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x15
Standing Dumbbell Shrug: 5 sets
60x18
100x15
110x15
120x14
120x13
Bosu Ball Crunches: 5 sets
12
12
12
14
14
Cable Side Lateral Raise: 2 sets
10x15
15x12
Barbell Front Raise: 2 sets
40x12
50x11
Dumbbell Walking Lunges: 5 sets
20x12
20x12
20x12
20x12
20x18
---
02/28/2020 - Friday
Lift: Triceps, Biceps, & Calves
Freestyle Routine
Cable Preacher Curl: 5 sets
40x22
70x17
100x11
100x10
100x8
Seated Overhead Triceps Extension: 3 sets
70x15
100x13
100x11
Incline Inner Biceps Curl: 3 sets
25x12
30x6
30x5
Cable Rope Triceps Pushdown: 5 sets
70x17
80x15
100x14
110x13
120x11
Standing Dumbbells Hammer Curl: 2 sets
25x10
30x8
Underhand Cable Pushdown: 2 sets
80x12
90x12
Dumbbell Walking Lunges: 4 sets
20x14
20x14
20x18
20x20
---
Supplements
--Morning--
ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
--Afternoon--
Multivitamin - 2 tablets of Multi by Nature's Wonder
Fish Oil - 2 softgels of Omega-3 by Now Foods
--Twice Daily--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle
---
Workout Notes
Happy Friday, all!!!
Another solid week in the books.
I am dealing with a deep bruise on my left knee, so that hindered my mobility a bit.
I could tell my lower back was straining more than usual on deadlift, because I couldn't start bent as low with me knee issue.
I am on day four of following a carnivore diet.
I decided I'm going to experiment by going 30 days on strict carnivore.
Only eating meats, eggs, and hard cheeses. (Primarily, Parmesan)
Have a fantastic weekend, everyone!!Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
03-06-2020, 04:52 PM #1708
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17780
03/02/2020 - Monday
531 Strength - Bench Press
Chest & Abs Day
Bench Press: 5 sets
Warm-Up
135x10
135x10
Working Sets
235x5
265x3
300x2
High Cable Crossover: 4 sets
30x20
40x13
45x10
45x9
Low Cable Crossover: 3 sets
25x11
25x11
25x11
Incline Dumbbell Press: 3 sets
60x12
60x11
60x10
Lying Ab V-Ups: 5 sets
14
14
14
14
18
Dumbbell Walking Lunges: 6 sets
20x12
20x12
20x12
20x12
20x14
20x14
---
03/03/2020 - Tuesday
531 Strength - Deadlift
Back & Calves Day
Deadlift: 5 sets
Warm-Up
185x5
185x5
Working Sets
320x5
365x3
405X2
Wide-Grip Lat Pulldown: 5 sets
150x15
180x15
200x12
220x10
240x7
Straight-Arm Lat Pulldown: 4 sets
100x12
110x12
120x10
120x8
Seated Cable Low Row: 4 sets
145x12
175x9
190x7
190x7
Standing Barbell Calf Raise: 5 sets
95x18
95x20
115x20
115x18
135x20
Dumbbell Walking Lunges: 6 sets
20x12
20x12
20x10
20x18
20x20
20x20
---
03/04/2020 - Wednesday
Lift: Variety
Freestyle Routine
Standing Dumbbell Curl:
20x20
35x10
35x9
Push-Ups:
12
12
12
Flat Dumbbell Bench Press:
60x15
70x11
80x10
Hyper-extensions:
10
10
10
Zootman Curls:
12.5x20
12.5x18
15x16
Lying Cable Reverse Curls:
25x13
25x12
25x13
Plate Spider Hammer Curls:
10x15
25x8
25x8
Incline Dumbbell Flye:
35x15
45x12
45x12
Walking Dumbbell Lunges:
20x12
20x14
20x14
20x14
20x20
---
03/05/2020 - Thursday
531 Strength - Shoulder Press
Shoulders & Abs Day
Standing Barbell Shoulder Press: 5 sets
Warm-Up
65x10
65x10
Working Sets
115x5
125x3
140X5
Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x15
Standing Dumbbell Shrug: 5 sets
60x18
100x15
110x15
120x14
120x13
Exercise Ball Crunches: 5 sets
12
12
12
12
14
Cable Side Lateral Raise: 3 sets
10x15
20X12
20x10
Bent-Over Dumbbell Rear Delt Raise: 2 sets
20x12
20x12
Plate Front Raise: 2 sets
45x12
45x12
Dumbbell Walking Lunges: 5 sets
20x12
20x12
20x12
20x12
20x12
---
03/06/2020 - Friday
Lift: Triceps, Biceps, & Lunges
Freestyle Routine
Cable Preacher Curl: 3 sets
50x20
70x15
100x11
Seated Overhead Triceps Extension: 3 sets
70x15
80x15
100x11
Incline Inner Biceps Curl: 4 sets
20x17
25x15
30x6
30x7
Rope Triceps Cable Pushdown: 2 sets
80x17
100x15
Reverse-Grip Standing Cable Curl: 2 sets
40x15
40x15
Reverse-Grip Triceps Pushdown: 4 sets
70x20
100x15
110x12
120x11
Dumbbell Walking Lunges: 5 sets
20x14
20x14
20x18
20x20
20x20
---
Supplements
--Morning--
ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
--Afternoon--
Multivitamin - 1 pack of Maximin Pack by Nature Made
Fish Oil - 2 softgels of Omega-3 by Now Foods
--Twice Daily--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle
---
Workout Notes
Happy Friday, everybody!
Another week of work goes into the books.
Hit all of my weight goals during Week 3 of 5/3/1 training.
I'm going to bump up my max setting in the programming for the next cycle through.
Deload week next week.
Then, the increased work begins! Going to set my max at 500 for deadlift. We'll see how it goes!
Happy Training, all!Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
-
03-13-2020, 03:33 PM #1709
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17780
03/09/2020 - Monday
531 Strength - Bench Press Deload
Chest & Abs Day
Bench Press: 5 sets
Warm-Up
135x10
135x10
Deload Working Sets
155x7
155x8
185x7
Incline Cable Flye: 5 sets
25x15
30x12
30x12
30x13
35x12
Cable Crossover: 2 sets
30x14
35x10
Incline Dumbbell Press: 2 sets
60x12
60x12
Low Cable Crossover: 2 sets
25x12
25x12
Incline Lying Ab Leg Raises: 5 sets
12
12
14
14
14
Dumbbell Walking Lunges: 5 sets
20x14
20x18
20x20
20x20
20x20
---
03/10/2020 - Tuesday
531 Strength - Deadlift Deload
Back & Calves Day
Deadlift: 5 sets
Warm-Up
185x5
185x5
Deload Working Sets
185x7
225x5
265x5
Close-Grip V-Bar Lat Pulldown: 5 sets
150x15
180x15
200x13
220x12
230x10
Behind-The-Neck Lat Pulldown: 4 sets
145x14
145x15
145x15
160x9
Seated Cable Low Row: 2 sets
145x13
175x12
Straight-Arm Lat Pulldown: 2 sets
100x15
120x10
Seated Calf Raise: 6 sets
90x20
90x23
90x23
115x20
135x20
135X18
Dumbbell Walking Lunges: 5 sets
20x14
20x14
20x20
20x20
20x20
---
03/11/2020 - Wednesday
Cardio
Basketball
Pick-up Basketball Games: 60 minutes
---
03/12/2020 - Thursday
531 Strength - Shoulder Press Deload
Shoulders & Abs Day
Standing Barbell Shoulder Press: 5 sets
Warm-Up
65x10
65x10
Deload Working Sets
65x12
75x10
95x10
Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x15
Standing Dumbbell Shrug: 5 sets
60x15
100x15
110x15
120x15
120x13
Bosu Ball Cross-Body Crunches: 5 sets
10
12
12
14
14
Cable Side Lateral Raise: 3 sets
10x15
15x12
15x13
Bent-Over Cable Rear Delt Raise: 3 sets
10x10
10x10
10x11
Plate Front Raise: 2 sets
45x12
45x12
Dumbbell Walking Lunges: 5 sets
20x12
20x12
20x18
20x20
20x20
---
03/13/2020 - Friday
Lift: Triceps, Biceps, & Lunges
Freestyle Routine
Cable Preacher Curl: 4 sets
60x18
80x15
100x11
110x10
Seated Overhead Triceps Extension: 4 sets
80x17
80x18
100x13
110x12
Incline Dumbbell Biceps Curl: 4 sets
25x15
30x10
30x8
30x8
Rope Triceps Cable Pushdown: 2 sets
80x16
11010
V-Bar Triceps Pushdown: 4 sets
100x20
130x10
140x12
150x10
Reverse-Grip Standing Cable Curl: 3 sets
80x10
100x10
110x8
Dumbbell Walking Lunges: 5 sets
20x20
20x20
20x20
20x20
20x20
---
Supplements
--Morning--
ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
--Afternoon--
Multivitamin - 1 pack of Maximin Pack by Nature Made
Fish Oil - 2 softgels of Omega-3 by Now Foods
--Twice Daily--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle
---
Workout Notes
Another week in the books...
Deload Week is finished.
Received some disappointing news... As I was leaving the gym today, they were hanging a sign on the door stating that the gym will be closed for 14 days, starting at 9 PM tonight.
Might adjust my lift next week, might need to postpone the next round of 5/3/1 training.
Stay safe, and stay healthy out there, everyone...
Happy Training!Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
03-24-2020, 08:33 AM #1710
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17780
03/16/2020 - Monday
Weightlifting
Chest & Abs Day
Machine Chest Press: 3 sets
120x25
170x20
200x14
Machine Neutral Chest Press: 2 sets
150x14
150x15
Incline Dumbbell Press: 2 sets
50x20
50x20
Pec Deck Flye: 3 sets
100x15
120x15
140x13
Flat Dumbbell Flye: 2 sets
45x12
45x12
Close-Grip Incline Dumbbell Crush Press: 2 sets
50x7
50x7
Lying Ab Leg Raise: 3 sets
15
15
17
Lying on Bench Ab Knee Pull-In: 3 sets
12
12
12
Dumbbell Walking Lunges: 4 sets
20x18
20x18
20x18
20x18
---
03/17/2020 - Tuesday
Weightlifting
Back & Calves Day
Deadlift: 6 sets
185x5
225x5
315x4
405x1
405x1
425x1
Lat Pulldown Machine: 6 sets
130x17
150x12
170x12
190x11
210x11
230x8
Iso Row Machine: 5 sets
150x15
170x14
190x11
210x10
230x10
Back Extensions Machine: 2 sets
170x15
210x14
Calf Press on Leg Press: 5 sets
170x25
210x22
250x20
310x17
350x15
Dumbbell Walking Lunges: 5 sets
20x14
20x14
20x14
20x20
20x20
---
03/18/2020 - Wednesday
Weightlifting
Freestyle Routine
Machine Preacher Curl: 6 sets
70x18
90x10
110x7
130x5
150x4
150x4
Machine Triceps Extension: 4 sets
50x20
70x12
90x11
110x10
Rope Triceps Pushdown: 6 sets
100x15
110x15
120x13
130x11
140x9
150x6
Overhead Dumbbell Triceps Press: 2 sets
55x17
60x17
Incline Inner Biceps Curl: 4 sets
20x18
25x13
30x11
35x7
Pec Deck Flye: 3 sets
110x16
130x12
150x12
Dumbbell Walking Lunges: 6 sets
20x20
20x20
20x20
20x20
20x22
20x26
---
03/19/2020 - Thursday
Weightlifting
Shoulders & Abs Day
Standing Barbell Shoulder Press: 6 sets
65x10
75x10
95x7
115x5
135x5
135x5
Standing Dumbbell Side Lateral Raise: 5 sets
20x15
20x15
20x15
20x15
30x15
Standing Dumbbell Shrug: 5 sets
60x20
100x17
100x17
100x18
100x18
Bosu Ball Cross-Body Crunches: 5 sets
12
12
14
14
16
Cable Side Lateral Raise: 2 sets
10x17
20x12
Plate Front Raise: 2 sets
45x12
46x12
Machine Side Lateral Delt Raise: 3 sets
50x15
70x12
70x12
Pec Deck Rear Delt Reverse Flye: 3 sets
70x15
90x15
110x13
Dumbbell Walking Lunges: 5 sets
20x16
20x20
20x20
20x20
20x20
---
03/20/2020 - Friday
Weightlifting
Freestyle Routine
Bench Press: 5 sets
135x12
185x10
225x7
225x7
235x5
Pec Deck Flye: 3 sets
110x15
130x15
150x13
Calf Press on Leg Press: 6 sets
210x20
250x20
270x20
290x20
310x20
330x20
Leg Extension Machine: 4 sets
70x15
70x15
90x15
110x14
Machine Preacher Curl: 2 sets
110x10
130x7
Preacher Curl Half-ROM into Full-ROM: 5 sets
45x10 / 45x10
45x10 / 45x10
45x10 / 45x10
45x10 / 45x10
45x12 / 45x12
Dumbbell Walking Lunges: 5 sets
20x20
20x20
20x20
20x20
20x20
---
Supplements
--Morning--
ACV Drink - Shaker of apple cider vinegar, baking soda, turmeric, and MCT oil
--Pre-Workout--
Pre-Kaged - 1 scoop of Pre-Kaged by Kaged Muscle
--Afternoon--
Multivitamin - 1 pack of Maximin Pack by Nature Made
Fish Oil - 2 softgels of Omega-3 by Now Foods
--Twice Daily--
Hydra-Charge - 1 scoop of Hydra-Charge by Kaged Muscle
---
Workout Notes
Very strange times.
I hope everyone is staying safe out there, amidst this COVID-19 pandemic.
Our large gyms have closed. They left some of the smaller 24/7 satellite gyms open.
I have been using them, wiping every single piece of equipment and bar down with Purell wipes before I touch them.
Feels like my routine is very much off.
Still putting in the work - five days a week.
My diet has been atrocious the past week.
We were ordered to work from home, like nearly every job that allows it.
I need more discipline when working in such close proximity to our pantry.
Happy training, all. Stay healthy.Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
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