The Machine's ongoing Physique quest

[Jdot5]

Woke up this morning at 525 and downed a scoop of HailStorm. 10 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 squats for 5x5,5,5,4,3 (285,285,290,295,300). Next was deadlifts for 4x6,6,4,3 (315,315,325,325). A superset of leg press 4x12,10,10,8 (510,520,530,540) and glute ham raises 4x12,15,15,15. Last was a superset of leg extensions 4x11,9,9,8 (175,180,180,185) and lying leg curls 4x11,9,8,7 (160,165,165,170). I went home, downed a protein smoothie, then did cycle class for an hour. I then went home and ate 5 eggs and 1/3 cup of oats. Now time to recover until Monday

[Jdot5]

Woke up this morning and downed some vaporone. 10 mins later I was out the door heading to the gym. Warmed up n was time to hit delts. First up was neutral grip pull ups 4x10,10,8,6 and machine military press 4x15,13,11,10 (100,105,110,115). Next was standing BB military press for 4x10,8,5,5 (145,155,165,165). Next was BB front raises 4x15,12,10,7 (60,70,70),80 and trap bar shrugs 4x8,7,6,6 (315,315,325,325). Next was lying upright rows 4x15,12,12,10 (135,145,145,155) and seated DB lat raises 4x15,15,10,10 (25,25,30,30). Last was rope face pulls 4x15,12,12,10 (80,85,85,90)and DB reverse fly ( on incline) for 4x15,10,10,10 (20,25,25,25). I then did ab circuit: weighted crunch 3x20 (45,45,55), chris jones obliques 3x20, and lying leg raises 3x20. Cardio work followed, 30 mins on the stair climber. After was breakfast which was 5 eggs and 2/3 cups of oats. unsure of tomorrow session

[Jdot5]

Woke up this morning at 315 and downed a scoop of Vapor 1. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark back day. First up was a superset up widegrip pullups 5x10 and hanging leg raises 5x30. Next was DB pullovers for 4x12,10,10,8 (85,90,90,95). Next was reverse grip bb rows for 4x12,9,8,6 (210,220,220,230). Reverse grip pulldowns followed for 4x15,11,10,8 (190,195,195,200). Next was one arm DB rows for 4x12,12,10,7 (50,60,65,70. )Next was Neutral grip pulldowns for 4x10,10,9,8 (190,190,195,195) and machine rows for 4x11,11,9,8 (170,170,175,175). Last was a superset of low rows 4x10,10,9,8 (100,105,110,110) and high rows 4x12,11,9,8 (120,120,125,125). I then did a 30 mins incline walk on the treadmill. Went home and ate 5 eggs and 2/3 cup of oats. Arms day on deck tomorrow.

[Jdot5]

7/10:
Woke up this morning at 315 and downed a scoop of Vapor1. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark arm day. First up was chin ups 4x10 and hanging knee raises 4x30. Next was machine preacher curls 4x10,9,8,7 (140,140,145,145) and machine dips 4x10,10,8,8 (305,305,325,325). Next was straight bar cable curls 4x13,12,11,8 (72.5,77.5,82.5,87.5) and reverse grip push down 4x15,15,12,10 (65,70,75,80). Next was seated DB hammer curls 4x15,12,12,8 (35,40,40,45) and Tate presses 4x15,12,12,10 (30,35,35,40). Next was Incline close grip bench 4x10,10,8,8 (155,160,165,170) and ez bar curls (w/ the arm blaster) for 4x12,10,10,8 (90,100,100,110). Last was wrist curls for 4x12,9,8,6 (95,105,105,110). I then did 25 mins on the stairs. I then went home and ate 5 eggs and 2/3 cup of oats. Core n cardio tomorrow

[Jdot5]

Woke up this morning at 415, downed some preworkout, and 15 mins later, I was out to the gym. I warmed up and then went to hit core and cardio work. First up was a superset of hanging leg raises 4x15,15,12,12 (15,15,20,20) and cable side bends 4x15,15,12,12 (55,55,60,60). Last superset for core was barbell rollout 4x15,15,12,12 (135,135,155,155) and hanging oblique raises 4x15. I then did 45 min incline walk on the treadmill to complete the session. Afterwards, I went home and ate 5 eggs and 2/3 cup of oats. Chest day on deck tomorrow

[Jdot5]

Woke up this morning at 330 and downed a scoop of Hailstorm and carbon prep. 10 mins later, I was out the door heading to the gym. I warmed up before heading to spark chest day. First up was pec deck 4x12,12,10,10 (290,290,295,295) and close grip pull ups 4x10,10,8,7. Next was BB incline bench for 4x10,8,6,5,4 (200,205,210,215,220). Next was flat DB bench for 4x12,10,10,6 (80,85,85,90). Next was a triset: low cable crossovers 4x15,13,12,10 (40,50,50,55); mid cable crossover 3x15,15,12,10 (40,50,60,65); and high cable crossover 3x15,15,12,10 (40,50,60,65). Last was machine chest press 4x10,10,13,11 (180,180,160,165) and chest dips 4x12,12,10,6 (BW, 25,25,35). After was a 30 min on the stairclimber. I then went home and ate 5 eggs and 2/3 cup of oats. Leg day tomorrow

[Jdot5]

Woke up this morning at 525 and downed a scoop of BPI 1MR. 10 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 squats for 4x7,6,5,3 (275,285,295,305). Next was deadlifts for 4x5,5,3,3 (320,320,330,330). A superset of leg press 4x12,10,10,10 (520,530,540,550) and glute ham raises 4x15. I didn't have the energy for extensions and leg curls, so I did a 30min incline walk on the treadmill to complete today's session. I then went home and ate 5 eggs and 2/3 cup of oats. Now time to recover until Monday

[Jdot5]

Woke up this morning 330and downed some hail storm n carbon prep. 10 mins later I was out the door heading to the gym. Warmed up n was time to hit delts. First up was neutral grip pull ups 4x10,8,8,6 and machine military press 4x15,13,10,10 (105,110,115,115). Next was standing BB military press for 4x10,8,7,6 (145,155,155,165). Next was BB front raises (on an incline bench) 4x12,10,10,6 (40,50,50,60),80 and trap bar shrugs 4x12,10,10,8 (295,305,305,315). Next was lying upright rows 4x12,12,10,10 (140,140,150,155) and seated DB lat raises 4x15,10,10,10 (25,30,30,30). Last was rope face pulls 4x12,12,10,10 (85,85,90,90)and DB reverse fly ( on incline) for 4x15,10,10,10 (20,25,25,25). Cardio work followed, 30 mins on the stair climber. After was breakfast which was 5 eggs and 2/3 cups of oats. Leg day on deck tomorrow since going 5 days straight

[Jdot5]

Woke up this morning at 315 and downed a RTD mR Hyde. 10 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 squats for 4x7,7,5,4(280,280,290,300). Next was deadlifts for 4x5,5,3,4 (325,325,335,335). A superset of leg press 4x12,10,9,8 (540,550,560,570) and glute ham raises 4x15. I then did an incline walk on the treadmill since the extension n curl machines were occupied for 30 mins. After was lying leg curls 4x10,10,8,8 (155,155,160,160). Last was leg extensions 4x8,8,10,10 (180,180,175,175). After was breakfast which was 5 eggs and 2/3 cups of oats. Back day on deck tomorrow

[Jdot5]

Woke up this morning at 315 and downed a scoop of hailstorm and carbon prep. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark back day. First up was a superset up widegrip pullups 5x10,10,7,6,5 and hanging leg raises 5x20. Next was DB pullovers for 4x11,11,8,8 (90,90,95,95). Next was reverse grip bb rows for 4x10,10,8,7 (215,215,225,230). Reverse grip hammer strength pulldowns followed for 4x13,10,8,8 (160,180,200,200). Next was one arm DB rows for 4x11,11,9,8 (65,65,70,70. )Next was Neutral grip pulldowns for 4x11,10,10,8 (190,190,195,195) and machine rows for 4x11,11,9,8 (170,170,175,175). I then did a 30 mins on the stairclimber. Went home and ate 5 eggs and 2/3 cup of oats. Chest day on deck tomorrow.

[Jdot5]

Woke up this morning at 315 and downed a scoop of Hailstorm and carbon prep. 10 mins later, I was out the door heading to the gym. I warmed up before heading to spark chest day. First up was pec deck 4x13,13,11,11 (290,290,295,295) and close grip pull ups 4x10,10,8,7. Next was BB incline bench for 4x9,7,5,4 (205,210,215,225). Next was flat DB bench for 4x11,10,8,7 (85,85,90,90). Next was a superset of cable pec deck 4x15,15,13,10 (60,70,80,90) and chest dips 4x10,10,8,7 (35,35,45,45). Last was a triset: machine chest press 4x15,12,12,11 (160,165,165,175), low crossovers 4x15,12,12,12 (27,30,30,30), and pushups 4x15. After was a triset for abs: chrs jones oblique raises 4x20, russian twist 4x12 (45), and lying leg raises 4x15,20,20,20. After was a 30 min incline walk on the treadmill. I then went home and ate 5 eggs and 2/3 cup of oats. Arm day tomorrow

[Jdot5]

Woke up this morning at 315 and downed a scoop of Hailstorm and carbon prep. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark arm day. First up was chin ups 4x10,7,7,5 and hanging knee raises 4x15,15,10,10 (17.5,17.5,25,25). Next was machine preacher curls 4x12,10,9,7 (135,140,140,145) and machine dips 4x12,12,10,10,8 (305,305,325,325). Next was straight bar cable curls 4x15,12,10,10 (72.5,77.5,82.5,87.5) and reverse grip push down 4x13,11,10,10 (70,75,80,85). Next was seated DB hammer curls 4x12,11,8,8 (40,40,45,45) and Tate presses 4x12,12,10,10 (35,35,40,40). Next was close grip bench 4x12,10,10,8 (165,175,175,185) and ez bar curls (w/ the arm blaster) for 4x10,9,8,6 (95,100,100,110). Last was wrist curls for 4x12,9,9,5 (95,105,105,115). I then did 30 mins on the stairs. I then went home and ate 5 eggs and 2/3 cup of oats. Much needed cardio tomorrow

[Jdot5]

Woke up this morning 315 and downed some hail storm n carbon prep. 10 mins later I was out the door heading to the gym. Warmed up n was time to hit delts. First up was neutral grip pull ups 4x8,8,6,6 and machine military press 4x13,13,11,11 (110,110,117.5,117.5). Next was standing BB military press for 4x10,9,6,5 (150,150,160,165) and knee pull ins 4x15. Next was DB front raises (on an incline bench) 4x13,12,10,8 (20,20,25,25), and trap bar shrugs 4x10,8,8,6 (305,315,315,325). Next was lying upright rows 4x13,12,10,10 (140,145,150,155) and seated DB lat raises 4x15,15,11,11 (25,30,30,30). Last was rope face pulls 4x15,15,12,12,10 (67.5,72.5,77.5,82.5)and reverse pec deck 4x15,13,12,10 (160,175,180,190). Next was ab work: reverse crunch (on a decline) 4x15, chris jones oblique raises 4x20,20,15,15, and russian twist 4x15,13,12,12 (45). Cardio work followed, 30 mins on the stair climber. After was breakfast which was 5 eggs and 2/3 cups of oats. Leg day on deck tomorrow.

[Jdot5]

Woke up this morning at 315 and downed a RTD mR Hyde. 10 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 squats for 4x7,7,6,4(285,285,295,305). Next was deadlifts for 4x5,5,4,3 (330,330,340,340). A superset of leg press 4x11,10,9,6 (550,560,570,580) and glute ham raises 4x15. After was lying leg curls 4x12,10,10,6 (150,155,155,160). Last was leg extensions 4x12,10,10,6 (175,180,180,185).I then did an incline walk on the treadmill for 30 mins. After was breakfast which was 5 eggs and 2/3 cups of oats. Chest day on deck tomorrow

[Jdot5]

Woke up this morning at 315 and downed a scoop of Hailstorm and carbon prep. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark arm day. First up was chin ups 4x10,8,7,7 and hanging knee raises 4x30. Next was machine preacher curls 4x10,10,8,8 (140,140,145,145) and machine dips 4x12,10,10,6 (305,325,325,345). Next was straight bar cable curls 4x12,10,10,8 (77.5,82.5,82.5,87.5) and reverse grip push down 4x12,10,10,8 (75,80,80,85). Next was seated DB hammer curls 4x12,10,10,10(40,45,45,45) and Tate presses 4x12,12,10,6 (35,40,40,45). Next was close grip bench 4x10,8,8,6 (175,185,185,195) and reverse ez bar curls for 4x12,12,10,8 (60,70,80,90). Last was wrist curls for 4x11,10,7,6 (100,100,110,110). Then was some oblique work: broomstick twist 3x15 (110) and wipers 3x15,12,12 (60). I then did 30 mins on the stairs. I then went home and ate 5 eggs and 2/3 cup of oats. Core n cardio on deck tomorrow

[Jdot5]

Woke up this morning at 407, downed some preworkout, and 15 mins later, I was out to the gym. I warmed up and then went to hit core and cardio work. First up was a superset of hanging leg raises 4x15,15,12,12 (17.5,17.5,20,20) and cable crunches 4x15,15,15,12 (55,60,70,80). Last superset for core was barbell rollout 4x12 (155,155,175,175), side bends 4x15,15,12,12 (60,60,65,65), and low back extension 4x15. I then did 45 min incline walk on the treadmill to complete the session. Afterwards, I went home and ate 5 eggs and 1/2 cup of oats. Chest day on deck tomorrow

[Jdot5]

Woke up this morning at 315 and downed a scoop of Hailstorm and plasmajet. 10 mins later, I was out the door heading to the gym. I warmed up before heading to spark chest day. First up was pec deck 4x14,12,12,10 (290,295,295,300) and close grip pull ups 4x10,10,8,7. Next was BB incline bench for 4x9,8,4,3 (205,205,215,225). Next was flat DB bench for 4x12,10,9,6 (85,90,90,95). Next was a superset of cable pec deck 4x15,12,11,10 (80,90,90,100) and chest dips 4x10,10,8,8 (35,40,45,45). Last was a triset: machine chest press 4x12,11,9,8 (165,167.5,175,175), low crossovers 4x15,12,12,10 (27,30,30,30), and pushups 4x20. After was a superset for abs: hanging oblique raises 4x15 and cable woodchop 4x15,15,12,12 (27,33,40,43). After was a 30 min incline walk on the treadmill. I then went home and ate 5 eggs and 2/3 cup of oats. Back day tomorrow

[Jdot5]

Woke up this morning at 525 and downed a scoop of Scivation Quake. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark back day. First up was a superset up widegrip pullups 5x10,8,7,5,4 and hanging leg raises 5x30,30,20,20,20. Next was DB pullovers for 4x12,9,9,9 (90,95,95,95). Next was reverse grip bb rows for 4x10,8,7,5 (215,225,225,235). A superset of Reverse grip pulldowns 4x12,9,9,8 (180,190,190,200) and DB rows (on an incline bench) for 4x12,10,9,8 (45,50,50,55). Next was Neutral grip pulldowns for 4x12,10,10,8 (190,195,195,200) and H.S. rows for 4x12,10,10,8 (230,240,240,250). Last was a superset of straight arm pulldowns 4x12,11,8,8 (80,80,85,85) and high rows 4x12,10,10,8 (120,125,125,130). I then went home and downed a protein smoothie before hitting my wife cycle class for an hour. After was 5 eggs n a ½ cup of oats. Now time to relax until Monday.

[Jdot5]

Woke up this morning 315 and downed some hail storm n carbon prep. 10 mins later I was out the door heading to the gym. Warmed up n was time to hit delts. First up was neutral grip pull ups 4x8,7,5,5 and machine military press 4x13,13,11,11 (110,110,115,115). Next was standing BB military press for 4x10,9,6,5 (150,155,165,170). Next was seated DB front raises ( 4x15,15,10,10 (20,20,25,25), and smith machine shrugs 4x12,10,9,8 (275,285,285,295). Next was lying upright rows 4x13,13,10,10 (145,145,155,155) and seated DB lat raises 4x15,15,10,10 (25,30,30,30). Last was rope face pulls 4x12,12,12,10,10 (85,85,90,90)and reverse pec deck 4x15,13,12,10 (175,180,185,190). Next was ab work: chris jones oblique raises 4x20, russian twist 4x15,15,12,12 (45,45,50,50) and leg raises on the captain chair 4x20. Cardio work followed, 30 mins on the stair climber. After was breakfast which was 5 eggs and 1/2 cups of oats. Leg day on deck tomorrow.

[Jdot5]

Woke up this morning at 315 and downed a RTD mR Hyde. 10 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 squats for 4x7,7,6,5 (290,290,300,310). Next was deadlifts for 4x5,5,3,3 (335,335,345,345). A superset of leg press 4x12,10,8,8 (550,560,570,570) and KB swings 4x12,12,10,8 (70,80,90,100). After was lying leg curls 4x10,10,8,7 (155,155,160,160) and leg extensions 4x10,10,8,8 (180,180,185,185).I then did an incline walk on the treadmill for 30 mins. After was breakfast which was 5 eggs and 1/2 cups of oats. Arm day on deck tomorrow

[Jdot5]

Woke up this morning at 315 and downed a scoop of Hailstorm and carbon prep. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark arm day. First up was chin ups 4x8,8,5,5 and hanging knee raises 4x30. Next was machine preacher curls 4x12,10,10,7 (135,140,140,145) and machine dips 4x12,10,10,6 (305,325,325,345). Next was straight bar cable curls 4x10,10,8,8 (82.5,82.5,87.5,87.5) and reverse grip push down 4x10,10,8,8 (80,80,85,85). Next was seated DB hammer curls 4x8,8,8,6 (45) and Tate presses 4x10,10,10,6 (40,40,40,45). Next was close grip bench 4x10,8,6,6 (185,195,195,195) and reverse ez bar curls for 4x12,9,8,8 (80,90,90,90). Last was wrist curls for 4x10,9,7,6 (105,105,115,115). Then was some oblique work: broomstick twist 3x15 (115,115,135). I then did 30 mins on the stairs. I then went home and ate 5 eggs and 1/2 cup of oats. Core n cardio on deck tomorrow

[Jdot5]

Woke up this morning at 411, downed some preworkout, and 15 mins later, I was out to the gym. I warmed up and then went to hit core and cardio work. First up was a superset of hanging leg raises 4x15,12,12,10 (17.5,20,20,25) and cable crunches 4x15,15,12,12 (70,75,80,85). Last superset for core was barbell rollout 4x15,15,12,12 (155,155,175,175), hanging oblique raises 4x15, and low back extension 4x15. I then did 45 min incline walk on the treadmill to complete the session. Afterwards, I went home and ate 5 eggs and 1/2 cup of oats. Chest day on deck tomorrow

[Jdot5]

Woke up this morning at 315 and downed a scoop of Hailstorm and carbon prep. 10 mins later, I was out the door heading to the gym. I warmed up before heading to spark chest day. First up was pec deck 4x15,12,12,10 (290,295,295,300) and close grip pull ups 4x10,10,10,7. Next was BB incline bench for 4x8,6,5,3 (205,205,215,225). Next was flat DB bench for 4x10,10,7,7 (90,90,95,95). Next was a superset of cable pec deck 4x15,11,11,9 (90,100,100,110) and chest dips 4x10,8,7,5 (40,40,45,45). Last was a triset: machine chest press 4x15,10,11,8 (165,175,175,180), low crossovers 4x12,12,10,10 (30,30,33,33), and pushups 4x20. After was oblique work, cable woodchop 4x15,15,12,12 (37,40,43,43). After was a 30 min incline walk on the treadmill. I then went home and ate 5 eggs and 1/2 cup of oats. Back day tomorrow.

[Jdot5]

Woke up this morning at 525 and downed a scoop of Bang Ketonz. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark back day. First up was a superset up widegrip pullups 5x10,7,7,5,5 and hanging leg raises 5x20,20,20,20,20. Next was DB pullovers for 4x12,10,10,8 (90,95,95,100). Next was reverse grip bb rows for 4x9,8,6,6 (225,225,235,235). A superset of Reverse grip h.s. pulldowns 4x10,10,8,8 (190,190,200,200) and DB rows (on an incline bench) for 4x10,9,7,7 (50,50,55,55). Next was Neutral grip pulldowns for 4x9,8,8,6 (195,195,195,200) and H.S. rows for 4x10,10,8,8 (240,240,250,250). Last was a superset of reverse grip straight arm pulldowns 4x15,12,12,10 (60,65,65,70) and high rows 4x11,10,8,8 (125,125,130,130). I then went home and downed a protein smoothie before hitting my wife cycle class for an hour. After was 5 eggs n a ½ cup of oats. Now time to relax until Monday.

[Jdot5]

Woke up this morning 315 and downed some C4 extreme. 10 mins later I was out the door heading to the gym. Warmed up n was time to hit delts. First up was neutral grip pull ups 4x8,7,5,5 and machine military press 4x13,13,10,10 (110,110,115,115). Next was standing BB military press for 4x11,6,7,7 (145,155,150,145). Next was seated DB front raises ( 4x15,12,12,10 (20,25,25,30) and smith machine shrugs 4x10,10,8,7 (285,285,295,295). Next was lying upright rows 4x13,12,10,10 (145,145,155,155) and seated DB lat raises 4x15,10,10,10 (25,30,30,30). Last was rope face pulls 4x15,12,12,10 (80,85,85,90)and reverse pec deck 4x15,13,12,10 (180,185,185,190). Next was ab work: chris jones oblique raises 4x20,20,15,15, russian twist 4x15 (45) and leg raises on the captain chair 4x20,20,15,20. Cardio work followed, 30 mins on the stair climber. After was breakfast which was 5 eggs and 1/2 cups of oats. Leg day on deck tomorrow.

[Jdot5]

Woke up this morning at 325 and downed a 2 scoops of C4. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark leg day. While warming up to do back squats, lower back was still a bit tender so I started off the day with trapbar deadlifts for 4x4,4,3,3 (305,305,315,315). Next was Rhino squat machine for 4x12,10,8,8 (180,190,200,200). A superset of leg press 4x10,10,8,8 (540,550,560,560) and KB swings 4x12,12,10,8 (70,80,90,100). After was lying leg curls 4x10,10,7,6 (155,155,160,165) and leg extensions 4x10,10,8,6 (175,175,180,185). I then did an incline walk on the treadmill for 30 mins. After was breakfast which was 5 eggs and 1/2 cups of oats. Arm day on deck tomorrow

[Jdot5]

Woke up this morning at 325 and downed a 1.5 scoops of C4. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark arm day. First up was chin ups 4x8,8,6,6 and hanging knee raises 4x30. Next was machine preacher curls 4x10,10,8,7 (140,140,145,147.5) and machine dips 4x12,10,10,7 (305,325,325,345). Next was straight bar cable curls 4x11,11,9,9 (82.5,82.5,87.5,87.5) and 1 arm reverse grip push down 4x12 (20,20,25,30). Next was seated DB hammer curls (w/ an arm blaster) 4x12,9,9,7 (35,40,40,45) and Tate presses 4x12,9,9,7 (40,45,45,50). Next was close grip bench 4x12,10,9,6 (185,195,195,205) and reverse ez bar curls for 4x12,9,8,8 (80,90,90,90). Last was a super of wrist curls for 4x11,10,7,6 (105,105,115,115) and broomstick twist 4x15,15,12,12 (135,135,155,155). I then did 30 mins on the stairs. I then went home and ate 5 eggs and 1/2 cup of oats. Core n cardio on deck tomorrow

[Jdot5]

Woke up this morning at 415, downed some preworkout, and 15 mins later, I was out to the gym. I warmed up and then went to hit core and cardio work. First up was a superset of hanging leg raises 4x20,20,15,15 and cable side bends 4x15,15,12,12 (50,55,60,60). Last superset for core was low back extension 4x15 and toe touches 4x20. I then did 45 min incline walk on the treadmill to complete the session. Afterwards, I went home and ate 5 eggs and 1/2 cup of oats. Chest day on deck tomorrow

[Jdot5]

Woke up this morning at 325 and downed a 1.5 scoops of C4. 10 mins later, I was out the door heading to the gym. I warmed up before heading to spark chest day. First up was pec deck (palm down) 4x15,12,12,10 (250,255,255,260) and close grip pull ups 4x10,10,10,7. Next was BB incline bench for 4x8,7,4,3 (205,205,215,225). Next was flat DB bench for 4x10,8,6,6 (90,90,95,95). Next was a superset of cable pec deck 4x12,11,8,7 (90,90,100,100) and decline bench 4x10,8,7,6 (185,195,195,205). Last was a triset: machine chest press 4x12,9,8,8 (167.5,167.5,175,180), low crossovers 4x15,12,12,10 (40,50,50,55), and pushups 4x20. After was oblique work, cable woodchop 4x15,12,12,12 (40,43,43,43) and hanging oblique raises 4x15. After was a 30 min incline walk on the treadmill. I then went home and ate 5 eggs and 1/2 cup of oats. Back day tomorrow.

[Jdot5]

Woke up this morning at 513 and downed a scoop of Bang Ketonz. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark back day. First up was a superset up widegrip pullups 5x10,7,7,5,5 and hanging leg raises 5x20. Next was DB pullovers for 4x10,10,8,8 (95,95,100,100). Next was reverse grip bb rows for 4x8,8,6,6 (225,225,235,235). Next was Reverse grip h.s. pulldowns 4x11,10,8,8 (190,190,200,200). DB rows (on an incline bench) followed for 4x12,10,10,8 (45,50,50,55). Next was Neutral grip pulldowns for 4x10,10,8,8 (195,195,200,200). H.S. rows followed for 4x12,10,10,8 (240,250,250,260). Next was high rows 4x12,10,9,8 (125,130,130,135). Last was straight arm pulldowns 4x13,12,10,10 (70,70,75,75).I then went home and downed a protein smoothie before hitting my wife cycle class for an hour. After was 5 eggs, spinach, and a slice of turkey. Now time to relax until Monday.