The Machine's ongoing Physique quest

[Jdot5]

Ate lunch, some ground beef and 1/2 cup of brown rice, at 130. At 2, I downed some pre workout then left 15 mins later. Upon arriving, I warmed up before hitting vertical back and biceps day. First was neutral grip pulls/chin up for 4x10,9,7,7. Next was neutral grip pulldowns for 4x12,10,8,8 (195,195,200,200). Reverse grip pulldowns were next for 4x12,10,9,8 (190,190,195,195). Wide grip pulldowns followed for 4x12,10,10,8 (165,170,170,175). 1-Arm pulldowns were next for 4x15,15,12,12 (47,50,57,57). DB shrugs were next for 5x15,15,11,10,9 (95,95,100,100,100). Now was time for bicep work. First was cable curls for 5x15,12,12,10,10 (110,120,120,130,135). DB hammercurls were next for 4x12,12,10,8 (40,40,45,45). Last was DB incline curl 4x12,12,6,6 (35,35,40,40). Now was incline treadmill walk for 20 mins. For the speed portion I did 4.0 (3:30) and 4.5 (16:30). For the incline portion, I did 20% (6:40), 25% (6:40), and 30% (6:40). I stretched and when I got home, I ate a protein cookie and some pasta. Off for the next 3 days since I’ll be in New York for the weekend.

[Jdot5]

Woke up this morning and eggs and a scoop of oats. A hour later, I was out the door heading to the gym. Upon arriving, I did a 40 min cycle class. Towards the end, I downed a scoop of scivation Quake. I then headed to spark chest and horizontal back day. First up was BB incline press for 4x12,11,10,8 (165,165,175,175). DB Bench press was next for 4x6,6,4,4 (100,100,105,105). Last was DB decline bench 4x10,10,7,7 (85,85,90,90) to complete the chest portion. Now was time for the back portion of the workout. First was barbell rows for 4x10,10,8,8 (175,175,185,185). Next was chest supported T-Bar rows for 4x12,10,10,8 (90,100,100,110). Next was hammer strength low rows 4x12,10,10,8 (140,160,160,180). Last was Machine high rows 4x15,15,12,11 (50,60,80,80). Then afterwards, I went home and ate some pasta, turkey, and garlic bread. Deadlifts and arms tomorrow.

[Jdot5]

Woke up this morning at 3 and downed some preworkout. Shortly after, I left for the gym. Upon arriving, I warmed up before starting deadlifts, pullups and arms day. First up was deadlifts for 4x7,6,3,3 (325,325,335,335). Pull-ups were next for 4x6,6,5,5. Now was time for arm work. First was high pulley cable curls for 4x20,20,15,15 (30,30,33,33). Next was a superset of pushdowns 3x10,10,8 (70,75,80) and DB curls 3x10 (40,45,45). Next superset was 1-arm extension 3x10,10,7 (40,50,60) and DB hammercurls 3x10,10,8 (45,50,50). Another superset followed of wide grip and close grip cable curls 3x8/8 (110,115,120) and leaning 1-arm overhead extension 3x10 (40,50,55). Next superset was reverse cable curls 3x10,10,8 (115,125,125) and machine dips 3x10 (165,205,205). Last was close grip bench for 4x10,10,6,6 (175,175,185,185). Afterwards was treadmill sprints for 24 mins. The walking portion was 4.0 and the sprint portion was 11(4), 11.5 (4), and 12 (4). I then squeezed in ab work: chris jones hanging oblique raises 4x20,20,15,15; Kettlebell russian twist 4x15,13,13,13 (30,35,35,35) and hanging leg raises 4x15. Shoulders and light chest tomorrow.

[Jdot5]

Woke up this morning and downed a scoop of C4 Ultimate. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before hitting vertical shoulders (all shoulder movements that are vertical) along with light chest n back. First up standing BB military press for 4x10,9,6,5 (135,135,145,145). Next was Arnold presses for 4x12,10,7,6 (60,60,65,65). Hammer strength military press followed for 4x11,10,8,8 (160,160,170,170). Reverse grip smith machine military press followed for 4x12,10,8,8 (115,115,125,125). Lying cable upright rows were next for 4x15,15,13,12 (130,130,135,140). Last for shoulders were smith machine shrugs for 7x15,15,15,12,12,12,10 (185,185,185,195,195,195,205). Next was rope pulldowns 4x15,12,12,10 (50,55,55,60). Last was a tri-set for chest: low cable crossover 3x15 (20,23,23), mid cable crossover 3x15 (20,23,23), and high cable crossover 3x15 (20,23,23). I then did 24 mins of HIIT of stairclimber. For the sprint portion I did level 20 and the slow portion I did level 14. I then finished off with some quick ab work: cable side bends 4x15,15,15,12 (50) and hanging knee raises 4x20. Afterwards, I stretched before heading home and eating eggs, turkey bacon, and pancakes. Active rest day tomorrow.

[Jdot5]

Woke up this morning, threw on a hoodie and sweat pants, and knocked out a 40 min incline walk. Broke a real good sweat. Leg day on deck tomorrow. Looking forward to see how I do since it will be an afternoon session

[Jdot5]

Downed 1 scoop of Cellucor C4 Ultimate 145pm before heading to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was was power cleans. I did 2 warm up sets then it was time to go live. First set was 225 for 4 reps. Second was 225 for 3 reps. Third set was 230 for 2 reps. Last set was 230 for 2 reps. Next was squats for 4x5,5,3,2 (280,280,285,285). Next was leg extensions 4x13,12,10,10 (120,120,125,125) and lying leg curls for 4x13,13,11,10 (120,120,130,130). Another super set followed is glute ham raises and TR-X squats for 4x15 each. The final exercise was walking lunges for 3x12 (145). Last was steady state stairclimber for 25 mins. I did level 16 and 17 for 12:30 each. I then stretched before heading home and eating a turkey, ham, spinach and cheese sandwich with 8oz of milk. Vertical back and horizontal shoulders on deck for tomorrow.

[Jdot5]

Woke up this morning at 515 and downed 1 scoop of Scivation Quake. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark Vertical back and horizontal shoulder. First up was body weight neutral grip pull-ups then chin ups for 4x10,10,8,7 and facepulls 4x15,15,12,12 (50,55,60,60). Next was a superset of neutral grip dual pulley pulldowns 4x12,12,12,10 (190,190,190,195) and DB rear delt flyes 4x15,12,12,12 (20,25,25,25). Next was reverse grip pulldowns 4x12,10,10,8 (190,195,195,200) and seated side lat raises 4x15,15,10,10 (20,20,25,25). Wide grip pulldowns 4x12,11,9,8 (170,170,175,175) and Front raises 4x15,15,10,10 (20,20,25,25). Last was 1-arm pulldowns for 4x15,15,12,12 (40,45,50,50) and DB lat raises 4x15,12,11,10 (20,20,25,25). Afterwards was eggs, turkey bacon, spinach and 4 slices of toast. Rest until Monday.

[Jdot5]

Woke up this morning at 3am and downed a scoop of C4 Ultimate. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and horizontal back day. First up was 4x8,7,6,6 of bodyweight pull-ups to get the body warmed up. Next was DB incline press for 4x12,10,6,5 (90,90,95,100). BB Bench press was next for 4x6,6,5,4 (225,225,235,240). Next was decline BB bench press for 4x12,10,7,7 (195,195,205,205). Last for chest was machine chest press for 4x13,12,10,10 (130,130,140,140). Now was time for the back portion of the workout. First was barbell rows for 4x12,11,10,9 (175,175,185,185). Next was 1-arm hammer strength rows for 4x12,12,10,9 (280,290,300,310). Next was a superset of low rows 4x15,15,12,12 (150,150,155,155) and high rows 4x15,13,12,12 (53,53,57,57). Last was rope pulldows for 4x15,13,12,10 (55,55,60,60). Last was steady state stairclimber for 25 mins. I did level 16 and 17 for 12:30 mins each. Afterwards, I went home and ate 1 cup of oats with 4 eggs. Leg day on deck tomorrow.

[Jdot5]

Woke up this morning at 300am and downed 1 scoop of BlackStone Labs Dust V2 before heading to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was was power cleans. I did 2 warm up sets then it was time to go live. First set was 225 for 5 reps. Second was 235 for 3 reps. Third set was 235 for 3 reps. Last set was 245 for 1 rep . Next was squats for 4x7,6,4,3 (275,275,285,285). Next was leg extensions 4x15,12,10,10 (135,140,145,145). Lying leg curls was next for 4x15,12,11,10 (120,125,130,135). A super set followed is glute ham raises and TR-X squats for 4x15 each. The final exercise was walking lunges for 3x12 (150,155,155). Afterwards was treadmill sprints for 24 mins. Walking portion was 4.0. Sprint portion was 11(4), 11.5(4), 12(4). I then stretched before heading home and eating eggs, bacon, and pancakes. Vertical shoulders on deck tomorrow

[Jdot5]

Woke up this morning and downed a scoop of C4 Ultimate. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before hitting vertical shoulders (all shoulder movements that are vertical) along with light chest n back. First up was neutral grip pull-ups for 4x10,9,8,6. Next was standing BB military press for 4x10,8,5,4 (135,135,145,145). Next was DB alternating presses for 4x12,11,7,6 (60,60,65,65). Hammer strength military press followed for 4x10,10,7,5 (160,160,170,170). Next was neutral grip machine military press followed for 4x15,,13,12,10(80,90,90,100). Lying cable upright rows were next for 4x15,13,13,11 (130,135,135,140). Next was behind back rear delt raises 4x13,12,12,12 (45). Last for shoulders were smith machine shrugs for 7x15,15,13,12,12,10,10 (185,185,195,195,195,205,205). Last was a tri-set for chest: low cable crossover 3x15,15,12 (27,27,30), mid cable crossover 3x15,15,12 (27,27,30), and high cable crossover 3x15,15,12 (27,27,30). I then did 24 mins of HIIT of stairclimber. For the sprint portion I did level 20 and the slow portion I did level 15. I then finished off with some quick ab work: chris jones hanging oblique raises 4x20,20,15,15; russian twist 4x15 (35); and reverse crunches off a decline bench 4x20,20,15,15. Afterwards, I stretched before heading home and eating eggs, and 1 cup of oats. Active rest day tomorrow.

[Jdot5]

Woke up, threw on a hoodie with sweatpants, and knocked out 40 min incline walk. Now time to enjoy my wedding anniversary. Deadlifts and arms tomorrow.

[Jdot5]

Woke up this morning and I ate 1 cup of oats with 4 eggs. 45 mins later, I downed some preworkout. Shortly after, I left for the gym. Upon arriving, I warmed up before starting deadlifts, chinups and arms day. First up was deadlifts for 4x8,8,4,4 (325,325,335,335). Chin-ups were next for 4x10,9,7,6. Now was time for arm work. First was Machine curls for 4x20,20,15,15 (70,70,75,75). Next was a superset of pushdowns 3x12,12,10 (50,57.5,65) and DB curls 3x12,12,10 (40,40,45). Next superset was 1-arm extension 3x12 (20,25,30) and DB hammercurls 3x12,11,8 (45,45,50). Another superset followed of wide grip and close grip cable curls 3x8/8 (50,57.5,65) and leaning 1-arm overhead extension 3x12 (25,30,30). Next superset was reverse cable curls 3x12,12,8 (50,57.5,65) and machine dips 3x12,12,10 (240,270,300). Last was close grip bench for 4x12,11,8,7 (175,175,185,185). Afterwards, I went home and drank a smoothie consisting of orange juice, mixed berries, banana, and 1 scoop of protein. Vertical back and horizontal shoulders tomorrow.

[Jdot5]

Woke up this morning at 625 and downed some preworkout. 5 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark Vertical back and horizontal shoulder. First up was facepulls 4x15,15,12,11 (55,60,65,65). Next was a superset of neutral grip pulldowns 4x15,12,12,9 (190,195,195,200) and DB rear delt flyes 4x15,12,12,12 (20,25,25,25). Next was reverse grip pulldowns 4x13,12,11,10 (185,190,190,195) and seated side lat 4x15,15,12,10 (20,20,25,25). Wide grip pulldowns 4x15,12,12,10 (165,170,170,175) and Front raises 4x15,13,12,10 (20,25,25,30). Last was 1-arm cable lat raises for 4x15,15,12,12 (30,30,35,35). Afterwards I went home and downed a protein shake before heading to do cycle class for an hour. After that, I went home and ate eggs, turkey bacon, and 3 croissants. Flag football game tomorrow.

[Jdot5]

Woke up this morning at 3am and downed a scoop of C4 Ultimate. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and horizontal back day. First up was 4x10,9,8,6 of bodyweight pull-ups to get the body warmed up. Next was BB incline press for 4x12,10,9,6 (165,175,175,185). BB Bench press was next for 4x6,6,5,4 (225,225,235,245). Next was decline BB bench press for 4x12,9,8,6 (195,205,205,215). Last for chest was hammer strength incline press for 4x10,9,8,8 (180,180,190,190). Now was time for the back portion of the workout. First was barbell rows for 4x12,10,10,7 (175,175,185,195). Next was 1-arm hammer strength rows for 4x12,10,10,8 (,290,300,300,310). Next was a superset of low rows 4x15,15,12,12 (150,155,160,160) and high rows 4x15,15,12,12 (53,53,60,60). Last was straight arm pulldowns for 4x15,12,12,10 (100,120,120,130) * Used a different machine this week. Last was steady state stairclimber for 25 mins. I did level 16 and 17 for 12:30 mins each. Afterwards, I went home and ate 2 slices of toast with 4 eggs, spinach, and turkey bacon. Leg day on deck tomorrow.

[Jdot5]

Woke up this morning at 300am and downed 1 scoop of BlackStone Labs Dust V2 before heading to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was was power cleans. I did 2 warm up sets then it was time to go live. First set was 225 for 5 reps. Second was 225 for 5 reps. Third set was 235 for 3 reps. Last set was 235 for 3 rep . Next was squats for 4x8,7,4,4 (280,280,290,290). Next was leg extensions 4x15,12,11,10 (140,145,145,150). Lying leg curls was next for 4x15,12,11,9 (125,130,130,135). Next was BB step ups for 3x10 (135). Last was a super set followed is glute ham raises and TR-X squats for 4x15 each. Afterwards was an incline treadmill walk for 20 mins. Speed was 4.0 and incline was 20% for 5 mins and 25% for 15 mins. I then stretched before heading home and eating eggs, bacon, and pancakes. Vertical shoulders on deck tomorrow

[Jdot5]

Woke up this morning and downed a scoop of C4 Ultimate. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before hitting vertical shoulders (all shoulder movements that are vertical) along with light chest n back. First up was neutral grip pull-ups for 4x10,9,8,7. Next was seated BB military press for 4x12,11,8,7 (135,135,145,145). Next was Arnold presses for 4x12,11,7,6 (60,60,65,65). Hammer strength military press followed for 4x11,10,8,8 (165,165,175,175). Next was neutral grip machine military press followed for 4x15,12,11,9(90,95,100,105). Lying cable upright rows were next for 4x15,13,13,12 (130,135,135,140). Next was behind back rear delt raises 4x12 (45). Last for shoulders were smith machine shrugs for 7x15,15,13,11,11,10,10 (195,195,195,205,205,205,205). Last was a tri-set for chest: low cable crossover 3x15,15,12 (27,27,30), mid cable crossover 3x15,15,12 (27,27,30), and high cable crossover 3x15,15,12 (27,27,30). I then did 24 mins of HIIT of stairclimber. For the sprint portion I did level 20 and the slow portion I did level 15. I then finished off with some quick ab work: chris jones hanging oblique raises 4x20,20,15,15; Kettle Bell side bends 4x15 (55,55,60,60); and hanging leg raises 4x20,20,20,15. Afterwards, I stretched before heading home and eating eggs,3 pieces of toast, and turkey bacon. Active rest day tomorrow.

[Jdot5]

Woke up, threw on a hoodie n sweats, and did a 40 min incline walk. Broke a solid sweat. Deadlifts and arms tomorrow morning

[Jdot5]

Woke up this morning and downed 1 scoop of C4 Ultimate. Shortly after, I left for the gym. Upon arriving, I warmed up before starting deadlifts, chinups and arms day. First up was deadlifts for 4x8,8,4,4 (335,335,345,345). Chin-ups were next for 4x10,9,8,7. Now was time for arm work. First was Machine curls for 4x20,17,15,15 (70,75,75,75). Next was a superset of pushdowns 3x12 (90,100,110) and DB curls 3x12,10,8 (40,45,50). Next superset was 1-arm extension 3x12,12,8 (50,55,60) and DB hammercurls 3x12,9,7 (45,50,55). Another superset followed of wide grip and close grip cable curls 3x8/8 (120,125,125) and leaning 1-arm overhead extension 3x12 (50,55,55). Next superset was reverse cable curls 3x10,10,8 (120,120,125) and machine dips 3x12,12,8 (205,225,245). Last was close grip bench for 4x12,9,8,6 (175,185,185,195). Afterwards was treadmill sprints for 24 mins. The walking portion was 4.0 and the sprint portion was 11(4), 11.5 (4), and 12 (4). I then stretched before heading home and eating eggs, bacon, and pancakes. Vertical back and horizontal shoulders tomorrow.

[Jdot5]

Woke up this morning at 550 and downed some preworkout. 5 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark Vertical back and horizontal shoulder. First up was facepulls 4x15,15,15,12 (60,60,65,70). Next was a superset of neutral grip pulldowns 4x15,12,10,10 (190,195,200,200) and cable rear delt 4x15,15,12,12 (25,30,35,35). Next was hammer strength reverse grip pulldowns 4x15,15,12,10 (160,170,180,190) and seated side lat 4x15,12,12,12 (20,25,25,25). Wide grip pulldowns 4x13,12,10,10 (170,170,175,175) and Front raises 4x15,15,10,10 (25,25,30,30). Next was 1-arm lat pulldowns for 4x15,15,12,12 (45,50,55,55). Last was 1-arm cable lat raises for 4x15,15,12,12 (30,30,35,35). Afterwards I went home, downed a protein shake, then cut the grass for an hour. After that, I ate eggs, turkey bacon, and 4 cinnamon rolls. Rest til Monday.

[Jdot5]

Woke up this morning at 3am and downed a scoop of C4 Ultimate. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and horizontal back day. First up was 4x10,9,8,7 of bodyweight pull-ups to get the body warmed up. Next was BB incline press for 4x12,11,8,7 (175,175,185,185). BB Bench press was next for 4x7,6,4,3 (225,230,240,245). Next was decline BB bench press for 4x12,10,8,6 (195,205,205,215). Last for chest was cable chest press for 4x13,12,10,10 (90,90,100,100). Now was time for the back portion of the workout. First was barbell rows for 4x12,12,10,8 (175,175,185,190). Next was 1-arm hammer strength rows for 4x12,12,10,10 (300,310,320,330). Next was a superset of low rows 4x15,15,12,12 (155,160,165,165) and high rows (did on a lat pulldown machine with a bike handle bar) 4x15,15,12,12 (85,95,105,105). Last was straight arm pulldowns for 4x15,12,10,10 (70,70,75,75). Last was steady state stairclimber for 25 mins. I did level 16 for 10 mins and 17 for 15:00 mins. Afterwards, I went home and ate 6 potato rolls with 4 eggs, spinach, and turkey bacon. Leg day on deck tomorrow.

[Jdot5]

Woke up this morning at 300am and downed 1 scoop of BlackStone Labs Dust V2 before heading to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was was power cleans. I did 2 warm up sets then it was time to go live. First set was 225 for 5 reps. Second was 230 for 4 reps. Third set was 235 for 3 reps. Last set was 235 for 2 rep . Next was squats for 4x8,6,4,4 (280,285,290,290). Next was leg extensions 4x12,12,10,10 (145,145,150,150). Lying leg curls was next for 4x13,12,9,8 (130,130,135,135). Next was BB step ups for 3x10 (145). Last was a super set followed is glute ham raises and TR-X squats for 4x15 each. Afterwards was the airdyne bike for 13 mins. I did 25 sec fast and 35 seconds slow (gotta work to get it to an even 50/50 split). I then stretched before heading home and eating eggs, bacon, and pancakes. Vertical shoulders on deck tomorrow

[Jdot5]

Woke up this morning and downed a scoop of C4 Ultimate. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before hitting vertical shoulders (all shoulder movements that are vertical) along with light chest n back. First up was neutral grip pull-ups for 4x10,9,8,7. Next was seated BB military press for 4x11,10,6,5 (140,140,150,150). Next was neutral grip presses for 4x12,11,10,7 (55,60,60,65). Hammer strength military press followed for 4x11,11,8,8 (165,165,175,175). Next was cable military press followed for 4x15,13,10,10 (70,80,90,90). A super set of lying cable upright rows 4x15,15,12,11 (135,135,140,140) and behind back rear delt raises 4x12 (50) followed. Last for shoulders were smith machine shrugs for 7x15,15,12,12,11,10,10 (195,195,205,205,205,215,215). Last was a tri-set for chest: low cable crossover 3x15 (27,30,30), mid cable crossover 3x15 (27,30,30), and high cable crossover 3x15 (27,30,30). I then did 24 mins of HIIT of stairclimber. For the sprint portion I did level 20 and the slow portion I did level 15. I then finished off with some quick ab work: cable wood choppers 4x15 (27,30,33,33) and knee tucks 4x20. Afterwards, I stretched before heading home and eating eggs, 8 potato rolls, and turkey bacon. Active rest day tomorrow.

[Jdot5]

Woke up, threw on a hoodie n sweats, and knocked out a 40 min incline walk. Broke a good sweat. Deadlifts, chin-ups, and arms tomorrow

[Jdot5]

Woke up this morning and downed 1 scoop of C4 Ultimate. Shortly after, I left for the gym. Upon arriving, I warmed up before starting deadlifts, chinups and arms day. First up was deadlifts for 4x8,6,6,3 (335,345,345,355). Chin-ups were next for 4x10,9,7,7. Now was time for arm work. First was Machine curls for 4x20,18,15,13 (70,75,75,80). Next was a superset of rope pushdowns 3x12,12,10 (55,60,65) and DB curls 3x12,10,8 (40,45,50). Next superset was 1-arm extension 3x12,12,8 (27.5,32.5,37.5) and DB hammercurls 3x12,10,7 (45,50,55). Another superset followed of wide grip and close grip cable curls 3x8/8 (67.5,72.5,72.5) and leaning 1-arm overhead extension 3x12 (27.5,32.5,32.5). Next superset was reverse cable curls 3x12 (67.5,72.5,72.5) and machine dips 3x10 (245). Last was close grip incline bench for 4x12,10,8,7 (155,155,165,165). Afterwards was incline treadmill walk for 25 mins. The speed was 4.0 and the incline was 20% for 2 mins and 25% for 23 mins. I then stretched before heading home and eating eggs, bacon, and pancakes. Vertical back and horizontal shoulders followed by cycle class tomorrow.

[Jdot5]

No workout on Saturday to give my body a chance to get rid of a cold I was coming down with since I travel cross country on Tuesday evening. Woke up this morning and downed a scoop of C4 Ultimate. After getting dressed, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark leg and arm day. First up was squats. During warm ups, I noticed my hip flexors were pretty tight from yesterday's double header in flag football, so I knew I would have to lower the weight slightly and alos lower reps as well (a semi deload session). I did 4x4,4,4,3 (265,265,275,275). Next was deadlifts for 4x4,4,3,3 (335,335,345,345). A superset followed of leg extensions 4x15,13,10,10 (145,145,150,150) and machine preacher curls 4x20,18,15,15 (75,75,80,80). Next was lying leg curls 4x12,12,10,10 (130,130,135,135) and rope pushdowns 4x15,12,11,10 (60,65,65,70). A tri-set followed: close grip bench 4x10,10,8,8 (175,175,185,185); ez bar curls 4x12,12,10,10 (80,80,90,90); and glute ham raises 4x15. A last tri-set completed the weights portion: reverse cable curls 4x12,12,10,8 (100,105,110,115); dip machine 4x12,11,10,10 (225,225,245,245) and tr-x squats 4x15. I then did an incline walk on the treadmill for 25 mins, speed was at 4.0 and incline at 25%. Afterwards, I stretched before heading home and eating eggs and pancakes. Chest, Back, and shoulders tomorrow.

[Jdot5]

Woke up this morning around 545 and downed some preworkout. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest, back, and shoulders. First up was pull-ups 2x10,8; neutral grip pull ups 2x8,6; and chin ups 2x6,7. Next was incline B.B. bench press for 4x11,10,7,6 (180,180,190,190). Bench press was next for 4x7,6,4,3 (225,230,240,245). Last for chest was high cable crossover for 4x15,15,15,12 (30,33,33,37). Now was time for back. First was reverse grip barbell rows for 4x8,8,6,6 (195,195,205,205). Next was a superset to complete back: straight arm pulldowns 4x15,15,12,10 (70,70,75,75) and high rows 4x15,15,12,10 (100,100,110,110). Now was time for shoulders. First was seated barbell military press for 4x8,7,5,5 (145,145,155,155). Last was a superset to complete shoulders: lying upright rows 4x15,15,12,12 (135,135,140,140) and cable rear delts 4x15,15,12,12 (30,30,35,35). I then did the stairclimber for 25 mins, level 16 for 10 mins and level 17 for 15 mins. After I went home and ate eggs and a cup of oatmeal. Off to Cali for a week so next workout session will be next Wednesday.

[Jdot5]

Ate lunch (chicken breast, 1 cup of brown rice, and broc****) around 155. 30 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was power cleans. Did 3 warm up sets before it was time to go live. First 2 sets was 205 for 5 reps. I wanted to work on bar speed. Third set was 215 for 5 reps. Last set was 225 for 5 reps. Next was squats for 4x7,7,5,4 (275,275,285,290). Deadlifts were next for 4x5,5,2,2 (335,335,345,345). Barbell step ups were next for 3x10 (155). Last was a superset of glute ham raises and tr-x squats for 4x15. I then did sled pushes 10 yards down and back for 8 round (135lbs plus sled). Afterwards, I stretched and foam rolled before heading home and downing a protein shake. Push day (chest, shoulders, and triceps) on deck for tomorrow.

[Jdot5]

Took some preworkout around 1250 then left for the gym shortly after. Upon arriving, I warmed up before heading to spark push day (chest, shoulders, and triceps). First up was pull-ups for 4x10,8,6,6. Next was incline barbell bench for 4x10,10,7,6 (180,180,190,190). Next was barbell bench for 4x5,5,4,3 (225,225,225,235). Last for chest was decline bench for 4x10,10,6,6 (195,195,205,205). Next was shoulders. First was seated barbell military press for 4x5,5,5,3 (145,145,145,155). Next was DB lat raises 4x12,12,10,10 (20,20,25,25). Last for shoulders was cable rear delt raises for 4x20,20,15,15 (30,30,35,35). Now was time for triceps. First was rope push downs for 4x12,12,10,9 (60,60,65,65). Next was 1-arm leaning extensions for 4x12,12,15,15 (27.5,27.5,22.5,22.5). Last was 1-arm over head extensions for 4x15,12,10,8 (22.5,27.5,27.5,32.5). Afterwards, I headed home to eat pasta for lunch. Pull day (back, traps, and biceps) tomorrow.

[Jdot5]

Woke up this morning and downed some preworkout. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark pull day (back and biceps). First up was neutral grip pull ups for 4x5,6,8,8. Next was reverse grip barbell rows for 4x8,8,6,5 (195,195,205,215). High rows were next for 4x15,15,15,10 (100,105,110,115). 1-arm hammer strength rows were next for 4x10,10,8,8 (310,310,320,320). Wide grip pulldowns were next for 4x12,12,10,8 (165,165,170,175). Hammer strength rows followed for 4x13,12,10,8 (170,170,180,190). Next was straight arm pulldowns for 4x12,12,10,10 (70,70,70,75). DB shrugs were next for 4x8,8,7,6 (95,95,100,100). Now was time for bicep work. First was 4x10,10,8,8 (80,80,90,90). 1-arm cable hammer curls were next for 3x12,12,8 (17.5,17.5,22.5). Last was reverse cable curls for 5x12,12,8,8,8 (52.5,52.5,57.5,57.5,57.5). Afterwards, I went home and ate 3 pieces of toast, eggs, turkey bacon, and spinach. Resting up until Monday.

[Jdot5]

Woke up this morning at 330 and downed some preworkout. SHortly after, I was out the door heading to the gym. Upon arriving, I warmed up before getting ready to put in work for chest day. Today was the first day of German Volume Training. Ill be doing this the next 4-6 to test out GVT since I had a lot of interest in it. Also it will give my rotator cuff a chance to heal up as well. Of course pull-ups was done 4x6,6,8,8 to help warm up the muscles. First up incline bench press for 10x10,10,10,10,10,10,10,9,8,8 (155). Next was cable chest press for 4x12,12,10,10 (90,100,110,110). Last was mid and high cable crossover for 3x15 (27,30,30). I then did ab work. First was hanging leg raises 4x20. Next was cable side bends 4x15,15,12,12 (45,45,50,50). Last was cable crunch for 4x15,15,15,12 (57.5,62.5,67.5,72.5). Afterwards, I stretched before heading home and eating eggs, turkey bacon, and 2 pieces of toast. Active rest day tomorrow