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  1. #1681
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,700
    Rep Power: 17780
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    bbowsh54 is offline
    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!

    ---

    Originally Posted by OrangeEarPlug View Post
    God damn that's a lot of volume. Good work man keep at it
    Thank you so much for stopping by, sir!
    Bowser
    Free Agent

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

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  2. #1682
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,700
    Rep Power: 17780
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    bbowsh54 is offline
    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]

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  3. #1683
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,700
    Rep Power: 17780
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    bbowsh54 is offline
    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]

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    Misc Fisherman Crew
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  4. #1684
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,700
    Rep Power: 17780
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    bbowsh54 is offline
    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]

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  5. #1685
    happy NoCarbsNoSugar's Avatar
    Join Date: Mar 2015
    Location: United States
    Posts: 16,746
    Rep Power: 217431
    NoCarbsNoSugar has a reputation beyond repute. Second best rank possible! (+100000) NoCarbsNoSugar has a reputation beyond repute. Second best rank possible! (+100000) NoCarbsNoSugar has a reputation beyond repute. Second best rank possible! (+100000) NoCarbsNoSugar has a reputation beyond repute. Second best rank possible! (+100000) NoCarbsNoSugar has a reputation beyond repute. Second best rank possible! (+100000) NoCarbsNoSugar has a reputation beyond repute. Second best rank possible! (+100000) NoCarbsNoSugar has a reputation beyond repute. Second best rank possible! (+100000) NoCarbsNoSugar has a reputation beyond repute. Second best rank possible! (+100000) NoCarbsNoSugar has a reputation beyond repute. Second best rank possible! (+100000) NoCarbsNoSugar has a reputation beyond repute. Second best rank possible! (+100000) NoCarbsNoSugar has a reputation beyond repute. Second best rank possible! (+100000)
    NoCarbsNoSugar is offline
    Lots of volume in here Bow, as usual!
    Great work.

    Clap Clap Clap!

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  6. #1686
    Registered User GeoMur's Avatar
    Join Date: Jul 2012
    Posts: 3
    Rep Power: 0
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    Nice thread mate, keep up the good work
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  7. #1687
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,700
    Rep Power: 17780
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    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!

    ---

    Originally Posted by NoCarbsNoSugar View Post
    Lots of volume in here Bow, as usual!
    Great work.

    Clap Clap Clap!

    Thank you so much for stopping by, Flo!!

    Originally Posted by GeoMur View Post
    Nice thread mate, keep up the good work
    Thank you very much, sir!!
    Bowser
    Free Agent

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

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  8. #1688
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,700
    Rep Power: 17780
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    bbowsh54 is offline
    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
    Reply With Quote

  9. #1689
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,700
    Rep Power: 17780
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    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]

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    Misc Fisherman Crew
    Reply With Quote

  10. #1690
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,700
    Rep Power: 17780
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    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
    Reply With Quote

  11. #1691
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,700
    Rep Power: 17780
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    11/11/2019 - 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
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  12. #1692
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,700
    Rep Power: 17780
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    11/18/2019 - 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]

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    Misc Fisherman Crew
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  13. #1693
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,700
    Rep Power: 17780
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    bbowsh54 is offline
    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]

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    Misc Fisherman Crew
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  14. #1694
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,700
    Rep Power: 17780
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    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
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  15. #1695
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,700
    Rep Power: 17780
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    12/09/2019 - 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]

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    Misc Fisherman Crew
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  16. #1696
    ***Keto4life*** cherrygarcia80's Avatar
    Join Date: Feb 2015
    Posts: 1,410
    Rep Power: 3813
    cherrygarcia80 is a glorious beacon of knowledge. (+2500) cherrygarcia80 is a glorious beacon of knowledge. (+2500) cherrygarcia80 is a glorious beacon of knowledge. (+2500) cherrygarcia80 is a glorious beacon of knowledge. (+2500) cherrygarcia80 is a glorious beacon of knowledge. (+2500) cherrygarcia80 is a glorious beacon of knowledge. (+2500) cherrygarcia80 is a glorious beacon of knowledge. (+2500) cherrygarcia80 is a glorious beacon of knowledge. (+2500) cherrygarcia80 is a glorious beacon of knowledge. (+2500) cherrygarcia80 is a glorious beacon of knowledge. (+2500) cherrygarcia80 is a glorious beacon of knowledge. (+2500)
    cherrygarcia80 is offline
    Originally Posted by bbowsh54 View Post

    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!
    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
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  17. #1697
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,700
    Rep Power: 17780
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    12/16/2019 - 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!

    ---

    Originally Posted by cherrygarcia80 View Post
    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!
    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]

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  18. #1698
    Registered User UK44's Avatar
    Join Date: Dec 2019
    Age: 54
    Posts: 12
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    Going low carb seems, by all accounts, to be insightful. On the off chance that you're worried over protein, why not snack on almonds or cashews during the day. They're moreover high in fat which is extraordinary in case you have to go on keto.
    Reply With Quote

  19. #1699
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,700
    Rep Power: 17780
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    12/26/2019 - 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!!

    ---

    Originally Posted by UK44 View Post
    Going low carb seems, by all accounts, to be insightful. On the off chance that you're worried over protein, why not snack on almonds or cashews during the day. They're moreover high in fat which is extraordinary in case you have to go on keto.
    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]

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  20. #1700
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,700
    Rep Power: 17780
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    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 meters
    Bowser
    Free Agent

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

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  21. #1701
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,700
    Rep Power: 17780
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    01/13/2020 - 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]

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  22. #1702
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,700
    Rep Power: 17780
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    bbowsh54 is offline
    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]

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  23. #1703
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,700
    Rep Power: 17780
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    bbowsh54 is offline
    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]

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  24. #1704
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,700
    Rep Power: 17780
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    bbowsh54 is offline
    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]

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    Misc Fisherman Crew
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  25. #1705
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,700
    Rep Power: 17780
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    bbowsh54 is offline
    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]

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  26. #1706
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,700
    Rep Power: 17780
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    bbowsh54 is offline
    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 lunges
    Bowser
    Free Agent

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

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  27. #1707
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,700
    Rep Power: 17780
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    bbowsh54 is offline
    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]

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  28. #1708
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,700
    Rep Power: 17780
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    bbowsh54 is offline
    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]

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  29. #1709
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,700
    Rep Power: 17780
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    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]

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  30. #1710
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,700
    Rep Power: 17780
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    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]

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