The Machine's ongoing Physique quest

[Jdot5]

Woke up this morning at 300am and downed 1.5 scoops of Scivation Quake with 1/2 scoop of waxybolic before heading to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 4 warmup sets then it was time to go live. First set was 290 for 8 reps. Second set was 290 for 6 reps. Third set was 295 for 5 reps. Fourth set was 295 for 4 reps. A crap show of a session but ill get it fixed by next week. Next was power cleans. I did a warm up set then it was time to go live. First set was 185 for 5 reps. Second was 195 for 5 reps. Third set was 205 for 5 reps. Last set was 215 for 4 reps. A super set followed of leg extensions 4x10,10,8,8 (135,135,140,140) and lying leg curls 4x12,12,10,8 (130,130,130,135). Another super set followed is glute ham raises and TR-X squats for 4x15 each. The final exercise was walking lunges lunges for 3x12 (110). Next was steady state stairclimber for 28mins; level 13-6mins, level 14-12mins, and level 15-10mins. I then stretched before heading home and eating eggs, spinach, and pancakes. V-taper day tomorrow.

[Jdot5]

Woke up this at 600am and downed 1 scoop of Scivation Quake and 2 plasma jet pills then 30 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark V-Taper Day. First up was body weight neutral grip pull-ups then chin ups for 4x10,7,7,6. Next was a superset of neutral grip pulldowns 4x12,12,10,9 (190,190,195,195) and high pulley cable rear delt raises 4x15,15,12,12 (25,25,30,30). Next was reverse grip pulldowns 4x12,12,10,8 (185,185,185,190) and seated Arnold press 4x11,9,8,6 (60,60,60,65). Hammer strength military press 4x12,11,10,8 (155,160,160,165) and wide grip pulldowns 4x12,11,10,8 (160,165,165,170). Next was 1-arm lat pulldowns 4x15,13,12,10 (140,140,160,160) and ath-lean x lat raises 4x12 (20). Last was DB shrugs 4x12,12,10,10 (95,95,100,100) and 1-arm cable lat raises 4x15,15,13,13 (30,30,35,35). Afterwards was sprints on the treadmill since yesterday’s session was missed. For the walk portion was 4.0. For the sprint portion was 10.5 (1), 11 (3), 11.5 (4), and 12 (4). Afterwards after stretching, foam rolling, and showering, I ate 2 sausage burritos from McDonalds. Now time to rest up until Monday.

[Jdot5]

Woke up this morning at 300am and ate a banana. 10 mins later, I downed 1.5 scoops of Scivations Quake before heading to the gym. Upon arriving, I warmed up before heading to spark chest and biceps. First up was DB incline bench for 4x12,9,8,6 (90,90,90,95). Next was BB Bench press for 4x6,6,5,5 (220,220,225,225). To complete chest I did a tri-set at the crossover machine: low cable crossovers for 4x15 (23,27,27,27), medium cable crossover 4x15 (23,27,27,27), high cable crossover 4x15 (23,27,27,27). Now was time for bicep work. First was biceps was high pulley cable curls 4x15,15,10,10 (70,70,75,75). Next was incline DB curls 4x12,11,10,7 (35,35,35,40). Last was DB hammer curls 4x12,11,10,8 (40,40,40,45). Next was HIIT cardio on the stair climber for 24 mins. For the slow was level level 13. For the fast it was 19(2), 20 (10). Then came an ab work. First was windshield wipers for 4x15 (50). Last was standing cable side bends 4x15 (45).Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, a popeyes biscuit, and 2 pieces of toast. Horizontal back day on deck for tomorrow.

[Jdot5]

Woke up this morning at 300 am and downed 1.5 scoops of Scivation Quake and I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark horizontal back day. First up was deadlifts. I did 3 warm up sets then it was time to go live. First set was 390 for 8 reps. Second set was 390 for 7 reps. Third set was 400 for 6 reps. Fourth set was 400 for 5 resp. I then did 4x5 of bodyweight pull-ups to give the body a little mini break before hitting some row action. Next was reverse grip BB rows for 4x11,10,8,8 (190,190,200,200). Next was 1-arm hammer strength rows for 4x12,11,10,8 (270,280,280,290). I then did a superset of low rows for 4x12,12,10,10 (145,145,150,150) and TR-X rows 4x15. Last was straight arm pulldowns for 4x15,12,11,10 (70,75,75,80). Afterwards was sprints on the treadmill for 24 mins. For the slow portion, I did 4.0. For the sprint portion, I did 11 (4), 11.5 (4), and 12 (4). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and pancakes. Shoulders and triceps on deck for tomorrow.

[Jdot5]

Woke up this morning at 300 and downed 1.5 scoops of Scivation Quake. Shortly after, I was off to the gym. Upon arriving, I warmed up before heading to spark shoulder and triceps. First up was standing BB military press for 4x12,11,9,8 (130,130,135,135). Next was a superset of smith machine upright rows 4x15,13,12,11 (110,110,115,115) and standing DB lat raises 4x20,20,12,12 (20,20,25,25). Alternate DB military press was next for 4x12,11,8,7 (60,60,65,65). Next was reverse pec deck for 4x12,13,12,10 (185,185,190,190). Last was behind back rear delt raises 4x15 (35). Now was time for tricep work. First was straight bar pushdowns for 4x13,12,10,10 (70,70,75,75). Next was weighted dips for 4x10,9,9,8 (30). Last was close grip incline bench for 4x10,10,9,7 (155,155,155,165). I then did steady state stairs for 27 mins. I did level 13 for 13 mins and level 14 for 14 mins. Afterwards, I did an ab circuit for 4 rounds: hanging knee oblique raises 20,20,18,15; kettlebell russian twist x15 (30); and seated leg tucks 4x15,15,20,15. I then stretched before heading home and eating eggs, turkey bacon, spinach and 4 pieces of toast. Fasted cardio for active rest day tomorrow

[Jdot5]

Woke up this morning, threw on some hoodie and sweatpants, then hit a 40 min incline walk. Broke a heavy sweat. Did some stretching afterwards, then ate a breakfast of eggs, spinach, and turkey bacon. Now time to get mentally prepared for leg day tomorrow. Got a date with squats and power cleans..... CANT WAIT!

[Jdot5]

Total waste of a preworkout n gas this morning. Went to the gym, did my normal warm up for squats but mentally, I just couldnt get the kill switch flipped on. Even lowered the weight but it just wont happening. Then tried power cleans but couldnt get an explosion or pop. By that time, I just grabbed my bag, went home, showered and took a nap. Hopefully tomorrow V-Taper session will be better but definitely will be doing a deload next week. VERY disappointed at todays letdown

[Jdot5]

Woke up this at 600am and downed 1.5 scoops of Scivation Quake and then 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark V-Taper Day. First up was power cleans (had to make up from yesterday’s catastrophe). First set was 195 for 5. Second set was 205 for 5. Third set was 215 for 5. Fourth set was 225lbs for 4 reps.

Now I gotta got that for 5 reps next time. Next was a superset of neutral grip pulldowns 4x13,13,10,10 (190,190,195,195) and DB rear delt flyes (20,20,25,25). Next was reverse grip pulldowns 4x13,12,10,10 (185,185,190,190) and seated Arnold press 4x11,10,7,7 (60,60,65,65). Hammer strength military press 4x11,10,9,8 (160,160,165,165) and wide grip pulldowns 4x13,11,10,8 (160,165,165,170). Next was body weight neutral grip pull-ups then chin ups for 4x8,7,5,5. Last was DB shrugs 4x15,13,12,10(95,95,95,100) and 1-arm cable lat raises 4x15,13,13,10 (30,35,35,40). Afterwards was HIIT stairclimber for 25 mins. For the slow portion I did level 13 and for the sprints portion I did level 20. I then stretched and foam rolled then headed home and ate eggs, turkey bacon, spinach, and 4 pieces of toast. Fasted cardio in the morning (since Leg day turned into a rest day on Friday).

[Jdot5]

Woke up this morning at 315am and a downed 1 scoop of C4 Ripped before heading to the gym. Upon arriving, I warmed up before heading to spark chest and biceps. This week is the start of deload week where Ill lower the weights a bit on compound movements and also dropping sets to 3 sets. First up was DB incline bench for 3x10 (70). Next was BB Bench press for 3x10 (185). To complete chest I did a tri-set at the crossover machine: low cable crossovers for 3x15 (27), medium cable crossover 3x15 (27), high cable crossover 3x15 (27). Now was time for bicep work. First was biceps was high pulley cable curls 3x10 (70). Next was incline DB curls 3x10 (35). Last was DB hammer curls 3x10 (40). Next was steady state cardio on the stair climber for 27:06 mins. I did level 13 for 12 mins and level 14 for 15 mins. Then came an ab work. First was knee tucks on the row machine for 4x15. Next was cable woodchoppers for 4x15 (20,23,27,27). Last was windshield wipers for 4x15 (50). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and 4 pieces of toast. Deload horizontal back day on deck for tomorrow.

[Jdot5]

Woke up this morning at 315am and a downed 1 scoop of C4 Ripped before heading to the gym. Upon arriving, I warmed up before heading to spark horizontal back day. First up was deadlifts. I did 2 warm up sets then it was time to knock out my deload session. I did 3x5 (315). I then did 4x5 of bodyweight pull-ups to give the body a little mini break before hitting some row action. Next was reverse grip BB rows for 3x10 (185). Next was 1-arm hammer strength rows for 3x10 (270). I then did a superset of low rows for 3x10 (145) and TR-X rows 4x15. Last was straight arm pulldowns for 3x15,15,12 (70). Afterwards was incline walk on the treadmill for 26 mins. Speed was 4.5. Incline was 10.0-10mins, 15.0-5mins, 20.0-5mins, 25.0-4mins, 30.0-2mins. Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and pancakes. Shoulders and triceps tomorrow

[Jdot5]

Woke up this morning at 315am and a downed 1 scoop of C4 Ripped before heading to the gym. Upon arriving, I warmed up before heading to spark deload shoulder and triceps. First up was standing BB military press for 3x10 (115). Next was lying cable upright rows 3x15,13,12,11 (130). Standing DB lat raises followed for 3x15 (20). Alternate DB military press was next for 3x10 (55). Next was behind back rear delt raises 3x15 (30). Last for shoulders was reverse pec deck for 3x12,12,10 (180). Now was time for tricep work. First was straight bar pushdowns for 3x10 (70). Next was weighted dips for 3x8 (25). Last was close grip bench for 3x10 (155,165,165). I then did an ab circuit: standing cable side bends 4x15,15,15,12 (45,45,45,50), hanging leg raises 4x15, and weighted crunch 4x15 (45). I then did steady state stairs for 26:36 mins. I did level 13 for 10 mins, level 14 for 10 mins, and level 15 for 6:36. I then stretched before heading home and eating eggs, turkey bacon, and 1 cup of oatmeal. Fasted cardio for active rest day tomorrow

[Jdot5]

Woke up this morning, threw on a hoodie and sweats, and did a treadmill walk for 40 mins (no incline today). Still broke a good sweat while watching college football videos (thank God games start Saturday). Deload leg day tomorrow

[Jdot5]

Woke up this morning at at 315am and a downed 1 scoop of C4 Ripped before heading to the gym. Upon arriving, I warmed up before heading to spark deload leg day. First up was squats. I did 2 warmup sets then it was time to go live. I did 3x5 at 245. I did notice during reps the IT band on my right leg was bothering me. Next was power cleans. I did 3x5 at 155lbs. Next was leg extensions 3x10 (125). I did notice the leg extension was irritating my right knee so ill be looking to replace that exercise. Lying leg curls was next for 3x10 (125). Another super set followed is glute ham raises and TR-X squats for 3x10 each. The final exercise was walking lunges lunges for 3x10 (60). Next was an ab circuit: hanging oblique raises 4x20, kettlebell russian twist 4x15 (30), and hanging knee raises 4x20. Last was steady state stairclimber for 26mins; level 15-12mins, level 16-12mins, and level 17-2mins. I then stretched before heading home and eating eggs, spinach, and pancakes. V-taper day followed by cycle tomorrow.

[thisisqueenc]

wow

[Jdot5]

Woke up this at 600am and downed 1 scoop of C4 Ripped and then 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark V-Taper Day. First up was body weight neutral grip pull-ups then chin ups for 4x8,8,7,6. Next was a superset of neutral grip pulldowns 3x10 (190) and DB rear delt flyes 3x10 (20). Next was reverse grip pulldowns 3x10 (185) and seated Arnold press 3x10 (55). Hammer strength military press 3x10 (150) and wide grip pulldowns 3x10 (160). Next was 1-arm lat pulldowns 3x10 (120) and ath lean x lat raises 3x10 (20). Last was DB shrugs 3x10 (95) and 1-arm cable lat raises 3x10 (30). Afterwards I went home, downed a protein shake, then did an hour cycle class. I then came home and ate eggs and two biscuits. Resting up til Monday.

[Jdot5]

Woke up this morning at 305amdowned 1 scoop of Cellucor C4 Ultimate with a 1/2 scoop of waxybolic before heading to the gym. Upon arriving, I warmed up before heading to spark chest and biceps. First up was DB incline bench for 4x12,10,6,5 (90,90,95,100). Next was BB Bench press for 4x6,5,5,5 (220,225,225,225). Next was decline BB bench press for 4x10,12,8,8 (185,185,195,195). To complete chest I did a tri-set at the crossover machine: low cable crossovers for 4x15,15,12,12 (35,35,40,40), medium cable crossover 4x15,15,12,15 (35,35,40,40), high cable crossover 4x15,15,12,12 (35,35,40,40). Now was time for bicep work which I supersetted with abs. First was biceps was high pulley cable curls 4x12,12,10,10 (70,70,75,75) and smith machine hip thruster 4x15 (355). Next was incline DB curls 4x12,12,8,8 (35,35,40,40) and hanging leg raises 4x20. Last was DB hammer curls 4x12,12,8,8 (40,40,45,45) and knee tucks on a decline bench 4x20. Last was HIIT cardio on the stair climber for 24 mins. For the slow was level level 13 for 6 mins and level 14 6mins. For the fast it was 20 (12).Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and 4 pieces of toast. Horizontal back day on deck for tomorrow.

[Jdot5]

Woke up this morning at 300 am and downed 1 scoop of Cellucor C4 Ultimate with a 1/2 scoop of waxybolic before heading to the gym. Upon arriving, I warmed up before heading to spark horizontal back day. First up was deadlifts. I did 4 warm up sets then it was time to go live. First set was 395 for 8 reps. Second set was 395 for 7 reps. Third set was 405 for 5 reps. Fourth set was 405 for 5 reps. I then did 4x5 of bodyweight pull-ups to give the body a little mini break before hitting some row action. Next was reverse grip BB rows for 4x12,10,9,8 (175,175,180,180). Next was 1-arm hammer strength rows for 4x12,12,10,10 (280,280,290,290). I then did a superset of low rows for 4x15,13,12,12 (145,145,150,150) and high rows 4x15,15,15,10 (23,30,40,47). Last was straight arm pulldowns for 4x15,13,10,10 (70,70,75,75). Afterwards was sprints on the treadmill for 24 mins. For the slow portion, I did 4.0. For the sprint portion, I did 11 (4), 11.5 (4), and 12 (4). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and pancakes. Shoulders and triceps on deck for tomorrow.

[Jdot5]

Woke up this morning at 300 and downed 1 scoop of Cellucor C4 Ultimate with a 1/2 scoop of waxybolic before heading to the gym. Upon arriving, I armed up before heading to spark shoulder and triceps. First up was standing BB military press for 4x10,9,7,7 (135,135,140,140). Next was a superset of lying cable upright rows 4x12,12,10,10 (130,130,135,135) and standing DB lat raises 4x20,20,12,12 (20,20,25,25). Alternate DB military press was next for 4x12,11,6,7 (60,60,65,65). Next was behind back rear delt raises 4x15,15,12,14 (35,35,40,40). Last was reverse pec deck for 4x13,12,10,10 (180,180,185,185) . Now was time for tricep work. First was straight bar pushdowns for 4x15,15,11,10 (70,70,75,75) and cable side bends 4x15,15,12,12 (45,45,50,50). Next was weighted dips for 4x10,10,9,8 (30,30,30,35) and hanging oblique raises 4x20,20,15,15. Last was close grip incline bench for 4x10,10,8,8 (165,165,175,175). I then did steady state stairs for 26 mins. I did level 15 for 11 mins and level 16 for 11 mins, and level 17 for 4 mins. Afterwards, then stretched before heading home and eating eggs, turkey bacon, spinach and 4 pieces of toast. Fasted cardio for active rest day tomorrow

[Jdot5]

Woke up around 515, threw on a hoodie and sweats and knocked out a brisk walk on the treadmill this morning for 40 mins. Broke a good sweat. Leg day on deck tomorrow, Gonna switch things up and do power cleans first THEN squats

[Jdot5]

Woke up this morning at 300am and downed 1 scoop of Cellucor C4 Ultimate with a 1/2 scoop of waxybolic before heading to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was was power cleans. I did 3 warm up sets then it was time to go live. First set was 205 for 5 reps. Second was 215 for 5 reps. Third set was 225 for 4 reps (the bar hit my shin on the 5th rep attempt derailing the set). Last set was 225 for 3 reps. Next was suppose to be squats but couldnt get my focus locked into it. After trying front squats, I settled on box squats for 4x10,10,8,6 (245,245,255,265). Definitely gotta figure out which variation of squat Ill be doing starting next week (most likely will do front squats). Next was a super set of leg extensions 4x10,10,9,8 (130,135,135,140) and lying leg curls 4x10,10,10,8 (125,130,130,135). Another super set followed is glute ham raises and TR-X squats for 4x15 each. The final exercise was walking lunges for 3x12 (115). Last was HIIT stairclimber for 24 mins. For the slow was level 15 for 6 mins and level 16 6mins. For the fast portion it was level 20 (12). I then stretched before heading home and eating eggs, bacon, and banana pancakes. V-taper day tomorrow followed by treadmill and LOTS of college football.

[Jdot5]

Woke up this at 600am and downed 1 scoop of Scivation Quake and 1/2 scoop of WaxyBolic. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark V-Taper Day. First up was body weight neutral grip pull-ups then chin ups for 4x10,8,7,6. Next was a superset of neutral grip dual pulley pulldowns 4x10,10,8,7 (190,190,195,195) and DB rear delt flyes 4x15,15,1010 (20,20,25,25). Next was reverse grip pulldowns 4x13,11,10,8 (185,190,190,195) and seated Arnold press 4x12,11,7,6 (60,60,65,65). Hammer strength military press 4x11,10,8,8 (160,160,170,170) and wide grip pulldowns 4x11,10,8,8 (160). Next was 1-arm lat pulldowns 4x15,15,13,12 (37,43,50,57) and ath lean x lat raises 4x12 (20). Last was DB shrugs 4x15,13,11,10 (95,95,100,100) and 1-arm cable lat raises 4x15,15,15,10 (35,35,35,40). Afterwards was treadmill sprints for 20 mins. Walking portion was 4.0. Sprint portion was 11(3), 11.5(3), 12(4). Afterwards I went home and ate eggs, turkey bacon and 1 cup of oatmeal. Rest day until Monday but hella football til then.

[Jdot5]

Woke up this morning and ate a banana. 15 mins later, I downed a scoop of Scivation Quake and 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 5x5 of bodyweight pull-ups to get the body warmed up. Next was DB incline press for 4x12,7,6,6 (90,95,95,95). BB Bench press was next for 4x6,6,5,4 (225,225,235,245). Next was hammer strength incline press. It was initially 4x8,6,8,8 (230,230,200,200) then 3 drop sets: 180-6,160-6, and 90-12 to complete the chest portion. Now was time for the back portion of the workout. First was barbell rows for 4x12,12,8,7 (155,165,175,185). Next was T-Bar rows for 4x12,10,8,8 (145,165,190,195) then 5 drop sets: 170-7, 145-7, 120-7, 95-8, 70-12. Last was a superset of low rows 3x15 (145,145,150) and high rows 3x15,15,10 (50,50,57). Then afterwards, I went home, downed some protein with 6oz of milk. I then went to cycle class for an hour. Then did straight arm pulldowns for 4x15,15,10,10 (50,50,60,60). Afterwards, I went home n ate eggs, turkey bacon, and spinach on 2 fajita wraps. Still trying to figure out tomorrow’s session.

[Jdot5]

Woke up this morning and ate a banana. 10 mins later I downed some C4 Ultimate and was off to the gym. Upon arriving, I warmed up before heading to spark deadlifts and arms day. I did a couple of warm up sets for deadlifts before it was time to go live. Also during warm ups, I notice some discomfort in my elbows doing an over/under grip so I had to switch to doing both hands in an overhand grip. I did 4x5,4,2,1 (335). Certainly was a humbling experience but it did help me realize I have to get my grip strength up so I look forward to rising to the challenge. Next up was the arms portion. First up was bodyweight dips for 4x12. Next was a superset of close grip bench press 4x10,10,9,8 (165,165,175,175) and incline DB curls 4x10,10,8,8 (35,35,40,40). Next was a superset of 1-arm cable extensions 3x12,10,12 (40,50,50) and machine curls 3x12,12,10 (75,85,95). Next was a superset of overhead rope extension 3x12,12,10 (80,90,100) and DB incline hammer curls 3x12,10,6 (35,35,40). Last was DB kickback 3x15,10,10 (20,30,30) and Rope hammercurl 3x15,10,10 (70,90,100). Afterwards was sprints on the treadmill for 24 mins. For the slow portion, I did 4.0. For the sprint portion, I did 11 (4), 11.5 (4), and 12 (4). Afterwards I went home and ate eggs, turkey bacon and 1 cup of oatmeal. Shoulders n light chest tomorrow

[Jdot5]

Woke up this morning at 300 and ate a banana. 10 mins later I downed a scoop of Scivation Quake and was off to the gym. Upon arriving, I warmed up before heading to spark shoulder and light chest work. First up was seated BB military press for 4x10,10,7,7 (135,135,140,140). Next was a superset of lying cable upright rows 4x15,15,13,13 (120,125,130,130) and standing DB lat raises 4x20,20,13,13 (20,20,25,25). Alternate DB military press was next for 4x12,7,6,6 (60,65,65,65). Last for shoulders was behind back rear delt raises 4x15 (40). Last was reverse pec deck for 4x15,13,12,11 (160,160,175,175). Now was a tri-set to knockout some light chest work at the crossover machine: low cable crossovers for 3x15,12,12 (27), medium cable crossover 3x15,12,12 (27), high cable crossover 3x15,12,12 (27). Now was time for a quick superset of ab work: broomstick twist 4x15 (105) and reverse crunches 4x20. I then did steady state stairs for 26 mins. I did level 15 for 10 mins and level 16 for 10 mins, and level 17 for 6 mins. Afterwards, then stretched before heading home and eating eggs, turkey bacon, and 3 pieces of toast. Fasted cardio for active rest day tomorrow.

[Jdot5]

Woke up this morning, threw on a hoodie n sweat pants, and did a 40 min incline walk. Broke a big sweat. Leg day on deck tomorrow (still trying to figure out if ill do squats or front squats)

[Jdot5]

Woke up this morning at 300am and downed 1 scoop of Cellucor C4 Ultimate before heading to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was was power cleans. I did 3 warm up sets then it was time to go live. First set was 205 for 5 reps. Second was 215 for 5 reps. Third set was 225 for 3 reps. Last set was 225 for 3 reps. Next was squats for 4x5,5,5,4 (275,275,280,280). Next was leg extensions 4x12,11,9,8 (130,135,140,145). Lying leg curls was next for 4x12,10,10,8 (130,135,135,140). Another super set followed is glute ham raises and TR-X squats for 4x15 each. The final exercise was walking lunges for 3x12 (125). Last was HIIT stairclimber for 24 mins. For the slow was level 14 for 6 mins and level 15 6mins. For the fast portion it was level 20 (12). Then was a superset of abs: cable side bends 4x15,15,12,12 (45,45,50,50), hanging leg raises 4x12, and hanging knee raises. I then stretched before heading home and eating eggs, bacon, and banana pancakes. V-taper day tomorrow followed by treadmill, cycle class and LOTS of football.

[Jdot5]

Woke up this at 550am 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 V-Taper Day. First up was body weight neutral grip pull-ups then chin ups for 4x10,8,7,7. Next was a superset of neutral grip dual pulley pulldowns 4x12,10,8,8 (195,195,200,200) and DB rear delt flyes 4x15,15,12,10 (20,20,25,25). Next was reverse grip pulldowns 4x12,11,8,8 (190,190,195,195) and seated Arnold press 4x12,10,6,6 (60,60,65,65). Hammer strength military press 4x11,11,9,8 (160,160,170,170) and wide grip pulldowns 4x12,10,9,8 (165,170,170,175). Next was DB shrugs 4x12,12,10,10 (95,95,100,100) and 1-arm cable lat raises 4x15,15,11,10 (35,35,40,40). Last was 1-arm pulldowns for 4x15,15,11,11 (80,90,100,100). Afterwards was initially suppose to be cycle class but decided to cut the yard instead before it rains this weekend. Afterwards I ate eggs, ham and 4 slices of toast. Rest day until Monday but hella football til then.

[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 4x6,5,5,4 (225,225,235,235). Next was decline BB bench press for 4x12,10,8,6 (185,195,195,205). To complete chest, I did a tri-set at the crossover machine: low cable crossovers for 3x15,12,12 (27,30,30), medium cable crossover 3x15,12,15 (27,30,30), high cable crossover 3x15,12,12 (27,30,30). Now was time for the back portion of the workout. First was barbell rows for 4x12,10,10,8 (165,175,175,185). Next was 1-arm hammer strength rows for 4x12,12,10,10 (280,290,300,300). Next was low rows 4x15,15,12,12 (145,150,155,155) followed by high rows 4x15,13,12,10 (50,57,57,60). Last was rope pulldows for 4x15,12,12,10 (50,55,55,60). I then did steady state stairs for 25 mins. I did level 15 for 8:20 mins and level 16 for 8:20 mins, and level 17 for 8:20 mins. Afterwards was ab work, hanging leg raises then knee raises for 4x15 each and kettlebell russian twist 4x15,15,12,12 (30,30,35,35). Afterwards, I went home and ate a burrito wrap filled with eggs, cheese, 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 215 for 5 reps. Second was 225 for 5 reps. Third set was 235 for 3 reps. Last set was 240 for 1 rep (attempted a 2nd rep but couldnt complete the catch). Next was squats for 4x8,8,5,5 (275,275,285,290). Next was leg extensions 4x13,11,10,8 (135,140,145,150). Lying leg curls was next for 4x10,10,8,8 (135,135,140,140). A super set followed is glute ham raises and TR-X squats for 4x15 each. The final exercise was walking lunges for 3x12 (135). Afterwards was treadmill sprints for 20 mins. Walking portion was 4.0. Sprint portion was 11(3), 11.5(3), 12(4). I then stretched before heading home and eating eggs, bacon, and pancakes. Shoulder and triceps tomorrow

[Jdot5]

Woke up this morning at 300am and a downed 1 scoop of C4 Ultimate before heading to the gym. Upon arriving, I warmed up before heading to spark shoulder and triceps. First up was seated BB military press for 4x12,10,7,7 (135,135,145,145). Next was lying cable upright rows 4x15,13,13,12 (125,130,130,135). Standing DB lat raises (leaning on a 90 degree bench to reduce momentum) followed for 4x15,15,15,10 (20,20,20,25). Alternate DB military press was next for 4x12,11,7,7 (60,60,65,65). Next was facepulls for 4x15,15,15,12 (50,50,55,60). Last for shoulders was reverse pec deck for 4x15,15,11,10 (165,165,170,170). Now was time for tricep work. First was rope pushdowns for 5x15,12,12,10,10 (50,55,55,60,60). Next was weighted dips for 4x12,12,8,8 (30,30,35,35). Last was close grip bench for 4x12,9,8,8 (165,175,175,185). I then did HIT stairs for 24 mins. I did level 15 for slow portion and level 20 for the fast portion. I was able to squeeze in some quick ab work: hanging oblique raise and hanging knee raises for 4x15. Afterwards, I then stretched before heading home and ate eggs, turkey bacon, and 1 cup of oatmeal. Vertical back and biceps tomorrow