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04-21-2024, 05:23 AM
#1511
4/21 BW: 292
At work:
Hammer Super Incline Press:
Barx15
50x10
90x5
140x3
180x2
220x9-12 (12)
190x12-15 (13)
Narrow semi Supine Chin Grip Lat Pulldown:
85x10
160x5
240x6-9 (9)
200x9-12 (12)
DB Side Delt Raises:
30X10-15 (10)
25X15-20 (15)
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04-26-2024, 03:31 AM
#1512
4/26 BW: 291
At work:
B:
45x10x2
95x5x2
135x3
185x2
225x1
260x1
295x3-6 (3, 3, 3, 3, 3, 3) - 26, 3, 3, 5, 3, 3 minute splits
250x6-9 (7) - minute split
Lat Pulldown:
85x8
160x3
240x6-9 (8) - 6 minute split
200x9-12 (12) - 3 minute split
Tricep Pushdowns:
80x23
72.5x17
Side Laterals:
25x15
20x15
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04-30-2024, 12:03 PM
#1513
3/30 BW: 289
At work:
Hammer Super Incline Press:
Barx12x2
50x10x2
90x6
140x3
180x2
230x9-12 (12)
200x12-15 (15)
Narrow semi Supine Chin Grip Lat Pulldown:
85x10
160x5
260x6-9 (9)
200x9-12 (13)
Triceps press downs:
50x22
65x22
80x15
Seated Cable Row (to upper abs, wide grip):
85x5
160x3
240x9-12 (9)
187.5x12-15 (14)
DB Side Delt Raises:
30X10-15 (12)
25X15-20 (15)
BB Shrugs (DC double rest pause set):
225x3
455x13, 7, 5
Last edited by Str8shutr; 04-30-2024 at 03:28 PM.
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05-03-2024, 02:35 PM
#1514
5/3 BW: 289
At work:
CGBP:
45x10x2
95x5x2
135x3
185x2
225x1
250x6-9 (6) - 14 minute split
205x9-12 (9) - 5 minute split
Chest supported T Bar Row:
70x5
135x9-12 (11) - 5 minute split
110x12-15 (15) - 2 minute split
Machine Curlz:
50x8 slloowww
Last edited by Str8shutr; 05-03-2024 at 03:37 PM.
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05-08-2024, 02:18 AM
#1515
/26 BW: 291
At work:
B:
45x10x2
95x5x2
135x3
185x2
225x1
260x1
295x3-6 (3, 3, 3, 3, 3, 3) - 26, 3, 3, 3, 3, 3 minute splits
250x6-9 (6) - 3 minute split
Lat Pulldown:
85x8
160x3
240x6-9 (8) - 5 minute split
200x9-12 (11) - 3 minute split
Last edited by Str8shutr; 05-08-2024 at 04:38 AM.
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05-11-2024, 02:14 AM
#1516
5/11 BW: 287
At work:
Hammer Super Incline Press:
Barx12x2
50x10x2
90x6
140x3
180x2
210x1
240x9-12 (11)
210x12-15 (12)
Narrow semi Supine Chin Grip Lat Pulldown:
85x10
140x5
200x2
260x6-9 (8)
200x9-12 (11)
Triceps press downs:
55x30
70x21
85x12
Seated Cable Row (to upper abs, wide grip):
85x5
160x3
240x9-12 (9)
187.5x12-15 (14)
DB Side Delt Raises:
25X10-15 (15)
25X0x15-20 (16)
Last edited by Str8shutr; 05-11-2024 at 03:29 AM.
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05-14-2024, 12:19 PM
#1517
5/15 BW: 288
At work:
CGBP:
45x10x2
95x5x2
135x3
185x2
225x1
250x6-9 (6) - 19 minute split
205x9-12 (10) - 5 minute split
Chest supported T Bar Row:
45x8
90x5
135x9-12 (13) - 6 minute split
115x12-15 (15) - 2 minute split
OHP:
45x5
95x3
135x1
185x1
225x1
165x6
135x9
Iso-lateral pulldowns:
85x8
160x4
270x9-12 (13) - 4 minute split
180x12-15 (15) - 3 minute split
Overhead triceps extension w/ EZcurl bar:
95x9-12 (12) - 4 minute split
85x12-15 (14) - 3 minute split
Machine Curlz:
50x22
65x16
Last edited by Str8shutr; 05-15-2024 at 07:00 PM.
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05-17-2024, 02:07 PM
#1518
5/17 BW: 288
At work:
B:
45x10x2
95x5x2
135x3
185x2
225x1
260x1
295x3-6 (3, 3, 3, 3, 3) - 26, 4, 4, 4, 4 minute splits
225x8 - 5 minute split
185x9 - 3 minute split
Lat Pulldown:
85x8
160x3
240x6-9 (9) - 6 minute split
207.5x9-12 (10) - 3 minute split
Tricep Pushdowns:
85x19
72.5x16
Machine curl:
65x16
50x15
Side Laterals:
25x15
20x15
Last edited by Str8shutr; 05-17-2024 at 03:25 PM.
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05-24-2024, 02:09 AM
#1519
5/24 BW: 289
At work:
Hammer Super Incline Press:
Barx12x2
50x10x2
90x6
140x3
180x2
235x9-12 (12)
210x12-15 (13)
Narrow semi Supine Chin Grip Lat Pulldown:
85x10
160x5
267.5x6-9 (7)
200x9-12 (13)
Triceps press downs:
50x22
57.5x23
65x18
Seated Cable Row (to upper abs, wide grip):
85x5
160x3
240x9-12 (10)
200x12-15 (13)
DB Side Delt Raises:
25X10-15 (14)
20X15-20 (17)
BB Shrugs (DC double rest pause set):
225x3
455x14, 8, 5
Last edited by Str8shutr; 05-24-2024 at 03:42 AM.
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05-25-2024, 09:25 AM
#1520
5/26 BW: 288
At work:
Back extensions:
BWx5x3
DL:
135x5x2
225x5
315x5
Calves:
120x6 (5 sec hold up, 5 sec hold down)
120x5 (5 sec hold up, 5 sec hold down)
Last edited by Str8shutr; 05-26-2024 at 03:39 AM.
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