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| Training and Diet Blogs Post your journal to help you keep track of your progress and goals. Receive support, suggestions, and guidance from other members. |
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(#81)
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03-19-2018, 07:43 AM
Deadlift
5x5 185lbs Front squats 4x6 65lbs Leg press 3x12 200lbs Leg extension 3x12 80lbs Lying leg curls 3x12 80lbs Metabolic: 15 minutes spin 3 rounds 12 kb swings 10 inverted rows 8 burpees — Bench 5x5 85lbs Db press 3x12 30lbs Db flys 3x12 40lbs Metabolic: 15 minutes inclined walk 3 rounds 12 suspension push ups 10 plank reach 8 goblet squats — 45 minutes run — Back squats 5x5 95lbs RDL 4x6 135lbs Goblet squats 3x12 35lbs Lunges 3x12 
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(#82)
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04-02-2018, 06:39 AM
3 sets
10 8lb medicine ball slams 10 40lb suspension rows (ea side) 10 WGS with walk out 10 Swiss ball roll out 10 20lb cable core press 10 minutes treadmill — 10 minutes treadmill 15 minutes HIIT/ABS NTC 3 sets 10 45lb sumo squat (smith machine) 10 40lb squat machine 10 bodyweight squats 10 25lb db squats 10 40lb lying leg curls 10 30lb leg extension
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(#83)
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04-02-2018, 06:41 AM
3 sets
10 8lb medicine ball slams 10 40lb suspension rows (ea side) 10 WGS with walk out 10 Swiss ball roll out 10 20lb cable core press 10 minutes treadmill — 10 minutes treadmill 15 minutes HIIT/ABS NTC 3 sets 10 45lb sumo squat (smith machine) 10 40lb squat machine 10 bodyweight squats 10 25lb db squats 10 40lb lying leg curls 10 30lb leg extension
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(#84)
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04-03-2018, 07:47 AM
Very nice work!!!
Current Supplements: Protein (varies) - ON Optimen Vitamins - PreSurge Unleashed - SciVation Xtend (Recovery)[FONT=Tahoma] 
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(#85)
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04-15-2018, 03:55 AM
Overhead Press 3x3
High rack lockouts - 3x8 Face pulls - 4x10 Triceps pushdown - 4x10 Overhead triceps extension - 4x10 Side lateral raise - 4x10 Shoulder press - 4x10 4 sets 5 ea side lateral wall balls 12 kb swings 15 ball slams
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(#86)
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04-22-2018, 09:28 PM
5x5 barbell squats @ 90% 1RM
Accessory: 4x8 RDL 4x12 goblet squats 4x12 leg press 4x12 leg extensions 4x12 kb lunges 20 minutes spinning -- 5x5 bench press @ 90% 1RM Accessory: 4x8 high rack lock outs 4x12 db press 4x12 db flyes 4x12 lateral side raises 4x12 triceps rope push down — 5 rounds 15 kb swings 12 ball slams 10 burpees 5 hip thrusts 20 minutes elliptical -- 5x5 deadlift at 85% 1RM Accessory: 4x8 barbell front squat 4x12 leg press 4x12 lying leg curl 4x12 leg extension 4x12 calf raises 15 minutes incline treadmill walk
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(#87)
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04-24-2018, 09:28 AM
Tearing it up! Great work!!!
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(#88)
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05-13-2018, 11:55 PM
5x45lb back squats
5x65lb 2x5 85lb 5x95lb 5x5 RDL 85/95/105/125/135lbs Goblet squats 4x12 35lbs Leg curls 4x12 50lbs Leg extensions 4x12 50lbs Elliptical, 20 mins 3,000 strides
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(#89)
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05-14-2018, 12:03 AM
Quote:
Thank you!! 
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(#90)
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05-20-2018, 08:47 PM
Switched the routine up a bit. So on leg days:
BACK SQUATS AT 3X5 85%1RM ACCESSORIES: 4 SETS OF 6 90% 1RM ROMANIAN DL 5 SETS OF 10 GOBLET SQUATS LEG PRESS LYING LEG CURL LEG EXTENSION CALF RAISES
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(#91)
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05-20-2018, 08:54 PM
BENCH PRESS 3X5 85% 1RM
ACCESSORIES: OVERHEADPRESS 4 SETS OF 6 75% 1RM (as my presses are relatively weaker) 5 SETS OF 10 INCLINED DB PRESS INCLINED DB FLYE CABLE CROSSOVER SIDE LATERAL RAISE TRICEPS PUSHDOWN
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(#92)
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06-04-2018, 05:03 AM
BENCH PRESS 3X5 90% 1RM
ACCESSORIES: OVERHEADPRESS 4 SETS OF 6 75% 1RM 5 SETS OF 10 INCLINED DB PRESS INCLINED DB FLYE CABLE CROSSOVER SIDE LATERAL RAISE TRICEPS PUSHDOWN -- CIRCUIT DAY 15 reps, 4 rounds KB Swings Hip Thrusts TRX Rows 30 sec plank -- BACK SQUATS AT 3X5 90%1RM ACCESSORIES: 4 SETS OF 6 90% 1RM ROMANIAN DL 5 SETS OF 10 GOBLET SQUATS LEG PRESS LYING LEG CURL LEG EXTENSION CALF RAISES -- OVERHEAD PRESS 3X5 90%1RM ACCESSORIES: 4 SETS OF 6, 80%1RM NARROW GRIP BENCH PRESS INCLINE BENCH PRESS 5 SETS OF 10 BEHIND THE NECK OHP INCLINE DB FLY TRICEPS PUSHDOWN OVERHEAD TRICEPS EXTENSION FACE PULLS -- DEADLIFT 3X5 90%1RM ACCESSORIES: FRONT SQUATS 4 SETS OF 6, 80% 1RM 5 SETS OF 10 BENT OVER ROW LAT PULLDOWN CABLE ROW ONE ARM DB BENT OVER ROW FACE PULLS
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(#93)
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06-04-2018, 10:11 AM
Nice work as usual! I need your energy these days!
Current Supplements: Protein (varies) - ON Optimen Vitamins - PreSurge Unleashed - SciVation Xtend (Recovery)[FONT=Tahoma]
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(#94)
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07-02-2018, 06:20 AM
5 45lb deadlifts (warm up)
5 70lb barbell deadlifts 5 80lb barbell deadlifts 5 90lb barbell deadlifts 5 110lb barbell deadlifts 4 sets 10 inverted rows (on TRX) 10 40lb lat pull down 10 hip raises 10 swiss ball roll outs 10 mini pull ups 10 SLDL — 3 sets 10 8lb medicine ball slams 10 40lb suspension rows (ea side) 10 WGS with walk out 10 Swiss ball roll out 10 20lb cable core press 10 minutes treadmill — 10 minutes treadmill 15 minutes HIIT/ABS NTC 3 sets 10 45lb sumo squat (smith machine) 10 40lb squat machine 10 bodyweight squats 10 25lb db squats 10 40lb lying leg curls 10 30lb leg extension
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