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  #301 (permalink)  
Old 08-30-2017, 12:10 PM
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Posts: 390

Push after work at home.
Bench press 1x15, 1x12, 4x9
Wide grip bench press 3x10
Incline DB press 3x12
Seated DB shoulder press 3x12
Standing side laterals dropsets 3x12/12
SS: BW dips w/ seated French press 3x10/10
DB skullcrushers 3x12, 2x25

Calories 3838
Pro 318
Carbs 370
Fat 92

Legs in the a.m.


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  #302 (permalink)  
Old 08-31-2017, 11:14 AM
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Leg day this morning at the gym.

Bike 7 mins
Lying leg curls 1x20, 1x18, 3x12, dropset 1x10/8/8
Hack squats 2x15, 3x10, dropset 1x12/15
Machine leg press 1x20, 4x15
Seated calf raises rp 1x15/10, 3x9/6, 1x15/10
Leg extensions dropsets 1x15/8, 1x12/8, 1x10/8
Machine calf raises 1x12, 1x11, 1x13, 1x14

Calories 3998
Pro 250
Carbs 496
Fat 89

Rest day tomorrow.
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  #303 (permalink)  
Old 08-31-2017, 11:46 AM
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4K day on he cals to fuel those wheels. Good work brother.
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  #304 (permalink)  
Old 09-02-2017, 11:00 PM
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Thursday was a rest day.
Thursday's macros: Calories 3642, Pro 273, Carbs 372, Fat 95

Got a little leg work in last night after work.
Lying leg curls 4x20
Leg extensions 2x20, 4x12-14
Goblet squats 1x15, 4x12
Stiff leg deadlifts 4x10
SS: seated calf raises w/ BW standing calf raises 4x20/20


Calories 3902
Pro 286
Carbs 416
Fat 98


Pull session this a.m.




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  #305 (permalink)  
Old 09-03-2017, 09:55 AM
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Pull session at the gym today.
Machine pulldowns wide 1x20, 1x15, 4x10
HS iso row 1x12, 4x8
SS: HS standing shrugs w/ HS iso low row 1x25/15, 3x10/10, 1x20/13
Face pulls 1x20, 1x15, 1x10, 1x15
Machine rear delt flyes 1x15, 1x12, 1x10, 1x14
Machine preacher curls 1x20, 1x12, 3x9-10, dropset 1x14/12
Rope hammer curls 1x20, 1x14, 3x11-12
One arm DB preacher 3x10-11

Calories 3608
Pro 258
Carbs 384
Fat 93


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  #306 (permalink)  
Old 09-05-2017, 11:05 AM
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Yesterday was a rest day.
Work first then cookout, I ate good.
Yesterday's macros: Calories 4963, Pro 305, Carbs 506, Fat 133

Today was Push session after work.
Bench press 1x15, 1x12, 4x8
Wide grip bench press 3x10
Close grip bench press 3x8
Incline bench press 3x10
BW dips 3x15
SS: seated DB shoulder press w/ seated side laterals 3x12/15
DB skullcrushers 3x18-20

Today's Macros:
Calories 3612
Pro 313
Carbs 296
Fat 113



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  #307 (permalink)  
Old 09-06-2017, 11:16 AM
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Today should have been leg day.
However I've had a little issue with my right hip the past two days.
So I decided to not aggravate it anymore than it already is.

Pull day is tomorrow and I still wanted to get something in tonight, so I did a little core work.
I don't do abs at all, and I kept it short.
There was a lot of cramping, so I was stretching a lot in between sets.
I'm guessing I better make it a point to get some core work in every week.

Today's macros: Calories 3914
Pro 268
Carbs 406
Fat 106

Pull day at the gym tomorrow a.m.
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  #308 (permalink)  
Old 09-07-2017, 11:49 AM
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Pull day at the gym.
Machine pulldowns wide 1x20, 1x15, 3x10, dropset 1x10/8/10
HS iso row 1x14, 3x8, 1x12
SS: HS standing shrugs w/ HS iso high row 1x20/15, 3x15/12, 1x20/15
Machine rear delt flyes 1x15, 1x12, 3x10, 1x12, 1x20
Seated DB curls 1x20, 1x15, 3x9, 1x15, 1x20
Machine preacher curls 1x18, 1x12, 3x8, dropset 1x12/12

Calories 3807
Pro 275
Carbs 373
Fat 105

Hopefully I can get a quick session in before work tomorrow.

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  #309 (permalink)  
Old 09-09-2017, 01:06 PM
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Yesterday's quick push session before work:
Slight incline DB press 3x20, 3x15, 1x20
Slight incline DB flyes 3x10
SS: standing front raises w/ side laterals 3x12/15
SS: DB skullcrushers w/ close grip pushups 3x12/10

Yesterday's macros: Calories 4040, Pro 303, Carbs 420, Fat 110

Today was a forced rest day, I had to work all day.
Calories 4047
Pro 226
Carbs 461
Fat 125

I ate pretty crappy today.
Tomorrow gonna try to squeeze some leg work in.

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  #310 (permalink)  
Old 09-11-2017, 06:37 AM
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No training yesterday.
Plus I ate everything In sight including the BBQ Bacon burger pictured below.
Yesterday's Macros: Calories 4028, Pro 220, Carbs 418, Fat 160

Today I got a leg session in at home.
Lying leg curls 1x25, 3x15
Leg extensions 1x25, 1x15, 3x12
Squats 3x15, 3x10, drop set 1x10/15
Goblet squats 3x15
SS: seated calf raises w/ standing BW calf raises 4x20/20


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  #311 (permalink)  
Old 09-13-2017, 10:01 AM
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Pull day at home yesterday.
BW pullups wide 4x12
Bent barbell rows 1x15, 4x10
SS: DB high row w/ barbell shrugs 3x15/12
SS: rear delt flyes w/ upright rows 3x15/12
Ez bar curls wide 1x20, 3x11-12
Seated hammer curls 3x10
Concentration curls 3x10

Yesterday's Macros:
Calories 3854
Pro 222
Carbs 359
Fat 150

No training today.

Calories 3622
Pro 222
Carbs 387
Fat 94

Push day tomorrow after work.




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  #312 (permalink)  
Old 09-14-2017, 11:04 AM
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Got some chest work in after work today.
Incline bench press 2x20, 3x15
Flat bench 2x12, 3x8
Slight incline DB press 3x15
Slight incline DB hex press 3x12
Slight incline DB flyes 3x10

Calories 3858
Pro 292
Carbs 354
Fat 127



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  #313 (permalink)  
Old 09-15-2017, 11:04 AM
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Quick Arm Blast at home after work.
SS: DB curls w/ kickbacks 3x20
SS: Weighted dips w/ alt DB curls 3x12/10
SS: DB skullcrushers w/ hammer curls 3x12/8
SS: seated french press w/ preacher curls 3x12/10

Calories 3564
Pro 274
Carbs 324
Fat 104

Not sure what tomorrow will bring.....


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  #314 (permalink)  
Old 09-16-2017, 11:02 AM
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Today I got a quick but intense leg session in after work.

SS: lying leg curls w/ leg extensions 1x25/25, 1x20/20, 2x12/12
Squats 2x15, 2x12, 2x8, dropset 1x12/15
SS: seated calf raises w/ standing BW calf raises 4x20/20

Calories 3714
Pro 257
Carbs 383
Fat 98

Tomorrow is shoulders after work.


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  #315 (permalink)  
Old 09-18-2017, 07:18 AM
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Shoulders yesterday after work.
Seated rear delt flyes 2x20, 3x12
Seated DB shoulder press 1x15, 1x12, 3x10
Seated front raises 3x12
Standing side lateral raises 3x15
Bent over rear delt flyes 3x15

Yesterday's Macros: Calories 4303, Pro 279, Carbs 417, Fat 104

Today was Back day.
Pulldowns close neutral 1x15, 1x12, 3x10
Cable low row close neutral 1x15, 1x12, 3x8
Machine pulldowns 3x8
SS: HS iso low row w/ HS iso high row 3x10/10
HS standing shrugs 1x20, 3x10, 1x20

Was up late last night and slept in today so it's going to be tough getting all my food in.

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  #316 (permalink)  
Old 09-19-2017, 11:23 AM
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Yesterday's Macros: Calories 3668, Pro 234, Carbs 390, Fat 106

Today I got some chest work in.
Bench press 1x15, 1x12, 1x10, 2x6, 2x3, 1x2, 1x3, 1x6, 1x10, 1x12
Wide grip bench press 3x15
Incline DB press 3x10

Today's Macros:
Calories 3558
Pro 266
Carbs 389
Fat 75

Rest day tomorrow, its my kid's birthday.



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  #317 (permalink)  
Old 09-20-2017, 11:50 AM
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Rest day, work first then we celebrated my oldest's birthday.

Calories 4330
Pro 278
Carbs 474
Fat 112
Tomorrow is legs.

My wife made an awesome cake for my kid.
Top layer triple chocolate cheesecake and bottom layer brownie cheesecake, whole thing covered in chocolate and topped with dipped strawberries.
It was pretty f^&king amazing.


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  #318 (permalink)  
Old 09-21-2017, 11:02 AM
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Leg day at the gym this a.m.
Bike 7 mins
Lying leg curls 1x20, 1x15, 1x12, 1x15, 1x18
Leg extensions 4x15
Leg press rest pause 1x20/10, 3x15/8, 1x20/10
Seated ed calf raises rp 1x15/10, 1x12/8, 2x8/5, 1x12/8, 1x15/10
Machine calf raises 3x12

Calories 3998
Pro 243
Carbs 516
Fat 82

Hope to squeeze in an arm session tomorrow after work.

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  #319 (permalink)  
Old 09-24-2017, 11:37 AM
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Thursday was arm day.
Quick arm blast after work at home.
SS: DB drag curls w/ kickbacks 3x20/20
SS: weighted dips w/ alt DB curls 3x12/10
SS: DB skullcrushers w/ hammer curls 3x12/8
SS: seated french press w/ preacher curls 3x12/10

Thursday's macros:
Calories 3726
Pro 248
Carbs 403
Fat 106

Yesterday was a rest day.
Macros yesterday: Calories 3793, Pro 268, Carbs 358, Fat 105

Today was shoulders after work.
Seated rear delt flyes 2x25, 3x12-15
Seated DB press 1x15, 1x12, 4x8-10
Seated DB front raises 3x10
Standing side laterals 4x15
Bent rear delt flyes 3x15

SS: seated calf raises w/ standing BW calf raises 4x20/20

Today's Macros:
Calories 4165
Pro 297
Carbs 456
Fat 106

Tomorrow is Back Day




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  #320 (permalink)  
Old 09-25-2017, 09:32 AM
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Back Day
Pulldowns neutral grip 1x12, 3x9
Cable low row neutral 1x12, 3x8
Machine pulldowns wide 3x10
SS: HS iso low row w/ HS standing shrugs 1x15/15, 1x13/12, 3x9/9
HS iso high row 3x10, 1x20

Slept in this morning and bed early tonight so macros are lower than normal.
Calories 3106
Pro 219
Carbs 306
Fat 86

Chest tomorrow after work.



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