Sat. 1/14/17 3x30 Dips 3x12 Preacher Curls 3x12 Hammer Strength Curls 3x10 Barbell Curls 3x10 Concentration Curls 3x10 Rear Delt Flyes 3x30 Seated Calf Raises
No push-ups 'till Monday according to the Limey beaitch in my phone. "Get Ready", "Rest Now". God I hate her.
Informed by Push-up Pro I've done 4000 push-ups since I started. I've felt every one of 'em too. I'm gettin' too old for this shite.
4x10 Bench Press 2x25 Overhead Plate Lift 4x10 Pullovers 3x10 Incline Bench Press 3x20 DB Delt & Shoulder Flies 2x25 Ab Roller Leg Lifts 3x2 minutes Endless Rope
Nothing like a leather chair, a good dog, tv remote and a glass of whiskey (off camera) - life is good.
At the beginning of each set, she says "Get Ready". There is a 5 second countdown and you start. When you complete the set she says "Rest Now" and the rest countdown starts, either 3 or 4 minutes. I hate her.
Tue. 1/17/17 3x30 Dips 3x15 High Row Curls 3x12 Lat Pulldowns 3x12 Dumbbell Preachers 3x12 Preacher Curls 3x12 Seated Alternate Dumbbell Curls 3x12 Hammer Strength Curls 3x12 Alternate Machine Curls 3x20 Crunches 3x30 Reverse Sit Ups 3x30 Seated Calf Raises
Wed. 1/18/17 3x30 Dips 3x12 Leg Press 3x12 Leg Extensions 3x30 Hack Squat Calf Raises 3x12 Lat Pulldowns 3x25 Shrugs 3x10 Rear Delt Flyes 3x20 Overhead Dumbbell Press 3x15 Seated Dips
3x10 Incline DB Curls 3x10 Hammer Curls 3x10 Seated French Press 3x10 Reverse Grip Barbell Curl to Overhead Press 3x20 Captain Chair Leg Lifts 3x20 Seated Calf Raises 3x10 Dead Lifts then 6 more sets of 5, 3, 1 I wanted to do legs tonight, but the gym was crowded and the squat racks were occupied so i had to switch it up a little bit. Worked arms then when the dead lift rack opened up, I went for it. In the past, I stayed away from dead lifts as I didn't understand them and was afraid of hurting myself. Luckily a few months ago, I saw someone doing them and just asked. He gave me a quick lesson, worked on my form and I added them to my routine since. I was able to do 235lbs my previous personal best 10 times on my 3rd set. At this point, I wanted to see how much I could do and kept adding weight and doing sets of 5. At 285lbs, I could only do 3, so I added more weight and decided I wanted to break 300 for the first time. Feeling good.
Thu. 1/19/17 3x30 Dips 3x12 Preacher Curls 3x12 Hammer Strength Curls 3x12 Alternate Machine Curls 3x12 Barbell Curls 3x20 Rope Pulldowns 3x15 Seated Dips 3x30 Seated Calf Raises Fri. 1/20/17 3x30 Dips 3x20 Incline Dumbbell Press 3x12 Pectoral Flyes 3x12 Incline Dumbbell Flyes 3x12 Lat Pulldowns 3x12 High Rows 3x30 Hack Squat Calf Raises
Sun. 1/22/17 3x30 Dips 3x12 Lat Pulldowns 3x10 High Rows 3x10 Rear Delt Flyes 3x10 Stranding Barbell Rows 3x30 Seated Calf Raises
