Be strong and look like it

[getbiggest]

9/21/18
Ez bar curl
Bar-20
B50-15
B70-10
B90-5
B50-9

Smith jm press
135-20
185-15
225-10
275-9
185-10

Pinwheel db curls
30-20
40-15
50-5
40-7

Rolling tricep db ext
30-20
40-15
50-5
40-5

Reverse cable curl
6-20
8-15
10-3+2
8-20

Tri rope ext
4-20
5-15
6-8+3
4-17

Machine crunch
10-20
11-20
12-20
13-20
14-20

 

[getbiggest]

9/24/18

Decline barbell press
45-20
135-20
225-15
275-12
315-15
225-15

Incline db press
80-20
90-12
100-8
80-11

Hammer strength incline press
90-15
180-12
270-4
180-7

Cable cross over
5-20
6-14
7-4
5-10

Close grip smith press
90-15
140-8
160-2
90-16
90-14

Underhand uni tri ext across body
4-20
5-15
6-11
4-18

Uni cable tri ext behind head
4-15
3-20
3-18
2-27

20min cardio

 

[getbiggest]

9/25/18

Wide pulldowns
10-20
15-15
20-10
20+35-4
15-13

Bent over barbell rows
135-12
225-8
315-5
405-4
315-5

Hammer strength underhand pulldowns
90-20
180-10
270-4
180-6

Hammer strength uni high row
45-15
90-12
135-7
90-12

Ez bar curl
Bar-20
B50-12
B70-12
B90-7
B70-6

Alt db curl
30-15
40-8
50-4
30-9

Uni hammer strength preacher
10-20
20-15
30-10
20-15

3 sets leg raises 20 reps
20mins cardio

 

[getbiggest]

9/26/18

Smith machine shoulder press
45-20
135-20
185-15
225-10
315-8
225-14

Db shoulder press
80-15
90-12
100-6
80-12

Side/front db raises
25-20/15
45-7/4
25-15/5

Smith shrugs
135-20
225-15
315-12
405-7
315-10

Rear db laterals
25-20
35-15
45-15
60-5
50-4

 

[getbiggest]

9/27/18

Safety bar squat
60-10
150-10
240-5
330-5
420-3
480-8
330-15

Hack squats feet touching
90-15
180-12
270-8
340-5
180-6

Standing unilaterial leg curl
50-20
75-15
100-12
125-10
75-10+2

Uni leg ext
50-15
75-15
100-5
50-24

Standing calves
80-15
100-12
120-10
140-8
160-9
140-8

 

[getbiggest]

9/28/18

Hammer strength preacher
45-20
70-15
80-12
90-6
70-9+3

Tricep dips
Bw-20
45-15
90-12
135-6
45-11

Incline db curl
20-20
30-15
40-5
30-9

Rolling tri ext
30-20
40-15
55-5
40-4

Uni reverse cable curl
3-20
4-15
5-6
4-13

Tri rope ext
5-20
6-15
7-12
5-17

Machine crunch
11-20
12-20
13-20
14-20
15-20

Torso rotation
5-50 each way

20mins cardio

 

[getbiggest]

10/1/18

Incline smith bench
135-20
225-15
315-12
405-3
315-6

Decline wide hammer strength press
90-20
180-15
270-12
360-3
270-6

Flat bench
135-20
225-8
225-6
135-17

Cable flys
20-15
27-8
30-3
23-9

Barbell skullcrushers
45-20
95-12
115-4
95-6

Uni hammer strength tri extensions palm up
25-12
35-10
40-6+3
25-11

Uni db tri ext behind head
20-20
25-15
30-7
20-13+3

Cardio 20 mins

 

[getbiggest]

10/2/18

Mag pulldowns
10-20
15-15
20-12
20+45-5
20-7

Dorian deads
225-10
315-8
405-5
495-3
585-3
405-10

Uni pulldowns
6-20
8-12
10-4
8-8

Hammer strength underhand rows
90-20
180-12
270-5
180-8+4

Straight bar curls
45-20
65-15
95-8
115-5
95-8

Hammer db
35-15
45-12
55-6
45-5

Concentration curls
20-12
30-6
20-9+2

Leg raises 3x20

Cardio 20mins

 

[getbiggest]

10/3/18

Hammer strength shoulder press
90-20
180-15
270-12
360-5
270-10

Uni side/front raise cable supersets
3-20,2-20
4-12,3-12
5-5,4-5
4-5,3-5

Barbell shrugs
135-20
225-15
315-12
405-8
495-5
315-7

Rear delt cables
3-20
4-20
5-20
6-19
5-25

20mins cardio

Seem to be getting more use to the higher volume. Been sick but besides that body is feeling good.

 

[getbiggest]

10/4/18

York power squat
90-10
270-5
450-3
540-2
630-2
770-7
540-12

Cybex plate loaded squat press
360-20
540-15
720-9
540-20

Lying uni leg curl
5-15
6-10
7-8
8-6+2
6-7+1

Leg ext uni
45-20
70-15
45-20

Seated calves
45-20
70-15
90-12
115-8
45-15

Started antibiotics for an upper respiratory infection this day so hopefully that clears up soon. Been sleeping like crap

 

[getbiggest]

10/5/18

Ez curl preacher
Bar-20
Bar+50-15
B70-11
B90-6
B50-9

Kaz press smith machine
135-20
185-15
225-12
285-10
225-10

Pinwheel db curls
30-20
40-15
50-7
40-9

Rolling tricep extensions db
30-20
40-15
50-6
40-7

Reverse cable curls both
6-20
8-15
10-4+2
8-20

Tri rope ext
4-20
5-15
6-9+3
4-23

Machine crunch
11-20
12-20
13-20
14-20
15-20

Torso rotation
5-50 each way

20mins cardio

 

[getbiggest]

10/8/18

Decline bench press
45-20
135-20
225-15
275-12
315-15
365-5
225-15

Incline db press
80-20
90-12
100-10
85-11

Hammer strength incline
90-15
180-12
270-5
180-7

Cable cross over
5-20
6-14
7-5
5-12

Close grip smith bench
135-20
185-8
205-3
135-20
135-18

Underhand tri ext across body
4-20
5-15
6-13
4-20

Tri rope ext behind head unilaterial
4-20
5-12
6-6
3-12

20 mins cardio

 

[getbiggest]

10/9/18

Wide grip pulldowns
10-20
15-15
20-10
20+35-5
15-15

Bent over barbell rows
135-12
225-8
315-5
405-5
315-6

Underhand hammer strength pulldowns
90-20
180-10
270-4
180-7

Hammer strength one arm neutral grip rows
45-20
90-15
135-9
90-13

Standing ez bar curls
Bar-20
Bar+50-15
B70-12
B90-7
B70-7

Alt db curls
30-15
40-9
50-5
30-11

One arm hammer preacher curl
10-20
20-15
30-10
20-15

3 sets leg raises 20reps

20mins cardio

 

[getbiggest]

10/10/18

Smith shoulder press
45-20
135-20
225-12
315-8
365-3
225-15

Db shoulder press
80-15
90-12
100-8
85-12

Unilaterial db side/front raise ss
25-20/15
45-7/4
25-15/7

Smith shrugs
135-20
225-15
315-12
405-8
455-5
315-10

Rear db raises
25-20
35-15
45-15
60-6
50-5

 

[getbiggest]

10/11/18

Safety bar squat
60-10
150-5
240-5
330-5
420-3
470-1
510-6

Hack squat feet together
90-15
180-12
270-8
340-5
180-7

Standing uni leg curls
50-20
75-15
100-12
125-11
75-12+2

Uni leg ext
50-20
75-15
100-7
50-25

Standing calves
80-15
100-12
120-10
140-8
160-10
140-9

 

[getbiggest]

10/12/18

Hammer strength preacher curl
45-20
70-15
80-12
90-8
70-11+2

Tricep dips
Bw-20
45-15
90-12
135-6
45-13

Incline db curl
20-20
30-15
40-6
30-10

Rolling tricep db extensions
30-20
40-15
55-6
40-6

Unilaterial reverse cable curls
3-20
4-15
5-8
4-14

Tricep rope extensions
5-20
6-15
7-12
5-18

Machine crunch
11-21
12-21
13-20
14-20
15-20

20min cardio

 

[getbiggest]

10/15/18

Incline smith bench
45-20
135-20
225-15
315-12
405-4
315-8

Decline wide hammer strength press
90-20
180-15
270-12
360-5
270-8

Flat bench
135-20
225-12
225-10
135-20

Low cable flys
20-20
23-14
27-8
20-13

Barbell skullcrushers
45-20
95-12
115-7
95-13

Underhand unilaterial tricep hammer strength extensions
25-15
35-12
40-8
25-13

Unilaterial db ext behind head
20-20
25-15
30-10
20-17+2

Cardio 10mins (had to cut short to get to work )

 

[getbiggest]

So for the next 7-10 days my diet will be
1-100gram shake, 24 ounce orange juice
2-10ounce cooked chicken,2cups broccoli
3-100gram shake
4-same as 2
5-same as 2

Will have a couple tablespoons of Metamucil aswell. Gonna improve my insulin sensitivity before I start a new product that will be logged.

 

[getbiggest]

10/16/18

Close grip mag pulldowns
10-20
15-15
20-12
20+45-6
20-7

Dorian deads
225-10
315-8
405-5
495-3
585-4
405-10

Unilaterial pulldowns
6-20
8-12
10-5
8-9

Underhand hammer strength rows
90-20
180-12
270-6
180-9+4

Straight bar curls
45-20
65-15
95-10
115-6
95-8

Hammer db curls
35-15
45-12
55-6+1
45-7

Concentration curls
20-12
30-7
20-10+2

3sets 20 leg raises

10mins cardio.

 

[getbiggest]

10/17/18

Hammer strength shoulder press
90-20
180-15
270-12
360-7
270-11

Unilaterial cable side/front raise
3-20/2-20
4-12/3-12
5-6/4-5
4-5/3-5

Barbell shrugs
135-20
225-15
315-12
405-8
495-5
315-8

Rear cable delts
3-20
4-20
5-20
6-20
5-25

20mins cardio