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  #41 (permalink)  
Old 12-16-2016, 03:03 PM
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Back day in the garage before work.
BW pullups 5x12
DB low row 1x15, 3x10, 1x15
DB high row 1x12, 3x8-10
Underhand bar row 4x15
DB shrugs dropsets 4x12/10
Upright row 4x12

Calories 4207
Pro 290
Carbs 482
Fat 92

Worked late tonight and back at it tomorrow morning, probably a rest day tomorrow.



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Old 12-17-2016, 02:26 PM
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Got a little shoulder session in after work.
Seated rear flyes 1x25, 4x20
Seated DB shoulder press 2x8, 10x6
Seated side laterals 4x15
Seated front raises 4x12
Bent over rear flyes 4x15

Decent food day today.
Calories 3804
Pro 262
Carbs 436
Fat 78

Dinner/post workout meal.
6 oz. Beef Fajita Meat
9oz. Steak Fries
1/2 Cup Broccoli
1/4 cup Shredded Cheese
Ketchup
Cals 715, Pro 47, Carbs 71, Fat 24

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File Type: jpg IMG_1244.JPG (73.2 KB, 23 views)
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  #43 (permalink)  
Old 12-18-2016, 06:33 AM
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Leg Day today.
Not much time but still something in.
Lying leg curls 1x20, 1x15, 3x10
Leg extensions 1x17, 1x15, 3x10
Smith squats 1x12, 1x10, 4x8, 1x12, 1x15
Machine calf raises 5x15
Seated leg curls 1x20, 2x10, 1x18

If you're gonna cheat...do it right!

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Old 12-19-2016, 12:59 PM
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Back Day after work.
BW pullups 4x12
Tbar row wide grip 1x15, 1x12, 1x8, 4x6, dropset 1x5/7/15
Machine pulldowns 1x12, 4x7, dropset 1x9/8/15
HS iso low row 1x20, 4x10
HS iso high row 1x15, 4x10
Superset: low cable row w/ cable pulldowns 4x10/10
Superset: HS seated shrug w/ HS standing shrug 5x10/10

Yesterday
Calories 3888
Pro 240
Carbs 424
Fat 101

Today
Calories 3546
Pro 285
Carbs 328
Fat 87

Chest tomorrow a.m.


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  #45 (permalink)  
Old 12-20-2016, 11:33 AM
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Chest Day.
Cable flyes 1x15, 3x10, 1x20
Flat bench 135 lbs.x 39 in 1 minute
HS incline 1x12, 4x4-5, 2x10
Pec dec 1x12, 3x8
Machine chest press 1x15, 3x12, dropset 1x7/6/6/12
Slight incline DB hex press 1x25, 3x12

Calories 4682
Pro 249
Carbs 484
Fat 161

Went to Chili's for lunch.
I had the Ultimate Bacon Burger and Fries (cals 1440, pro 58, carbs 117, fat 84)

Arm day tomorrow after work in the garage.



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  #46 (permalink)  
Old 12-21-2016, 03:00 PM
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Arm Day
BW dips 4x15
Alt DB curls 4x10
Superset: seated French press w/ EZ curl wide 4x20/15
Superset: seated hammer curls w/ DB skullcrushers 4x15/15
Weighted dips (rest pause) 1x15/10 (drop set) 1x12/12
Alt DB curls (rest pause) 1x10/6 (drop set) 1x8/10

Calories 3962
Pro 273
Carbs 407
Fat 119

Tomorrow is legs.



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  #47 (permalink)  
Old 12-22-2016, 11:28 AM
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Leg Day.
Lying leg curls 3x15, dropset 1x10/10
Smith squats 1x15, 1x12, 4x8, dropset 1x12/8
Leg press 3x20, 4x12, dropset 1x14/10/10/10/20
Seated calf raises 1x20, 3x15, dropset 1x15/10/10
Leg extensions 1x15, 3x12

Calories 3755
Pro 244
Carbs 370
Fat 109

Tomorrow will be Back Day.




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File Type: jpg IMG_1270.JPG (65.3 KB, 17 views)
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  #48 (permalink)  
Old 12-22-2016, 01:45 PM
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Like your log man keep it up.

P.S. your pictures make me hungry as shit!

Sent from my SM-G530P using Professional Muscle mobile app
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  #49 (permalink)  
Old 12-23-2016, 08:46 AM
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Quote:
Originally Posted by Freedom15Muscle View Post
Like your log man keep it up.

P.S. your pictures make me hungry as shit!

Sent from my SM-G530P using Professional Muscle mobile app
Thanks brother. I appreciate you checking in. I'll keep the food pics coming!
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  #50 (permalink)  
Old 12-23-2016, 08:46 AM
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Back Day
Cable rope lat pullovers 1x15, 3x12
Neutral handles pulldowns 4x12
HS iso lat row 1x15, 3x12
HS iso lat high row 1x12, 3x10
HS iso low row 1x15, 3x10
HS seated shrugs 3x15, 1x20
Machine rear flyes 4x10
Machine shoulder press 1x20, 3x12
Machine lateral raise 1x20, 3x12
Superset: seated front raises w/ bent over rear flyes 3x15/15
HS standing shrugs 1x20, 3x15

Hit Back and Shoulders today.
Next two days will be long ass days at work so i won't be able to train.

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Old 12-24-2016, 12:57 PM
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No training today.
And no training tomorrow, work first then Christmas Eve with the family.
Calories 3752
Pro 209
Carbs 440
Fat 102


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  #52 (permalink)  
Old 12-26-2016, 06:00 AM
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Merry Christmas!

Yesterday was work all day straight to Christmas Eve Dinner with Family.
Yesterday's Calories 4025
Pro 255
Carbs 656
Fat 135

Today I got a Chest Session in my garage after presents.
Superset: slight incline DB flyes w/ DB hex press 4x10/10
Flat bench 2x10, 4x6, 3x3, 4x5-6, 2x8
Wide grip bench press 4x12
DB incline press 4x12

Tomorrow is arms after work.
I got some sleeves for Christmas.


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  #53 (permalink)  
Old 12-27-2016, 01:14 PM
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Quick Arm Session in the garage after work.
Super sets:
BW dips w/ alt db curls 3x15/15
DB skullcrushers w/ standing hammer curls 3x12/10
1 arm DB overhead ext. w/ ez bar curls 3x12/10
Weighted dips w/ alt DB curls 3x10/8

Calories 3743
Pro 250
Carbs 364
Fat 115

Tomorrow is legs.



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  #54 (permalink)  
Old 12-28-2016, 12:59 PM
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Leg Day.
Lying leg curls drop sets 3x10/10
Hack squat 1x20, 1x15, 3x8, 1x20, 1x20
Seated calf raises 4x15-20
Leg press 1x25, 1x20, 4x15, drop set 1x20/12/20
Seated leg curls 1x20, 3x15
Leg extensions 3x12, 1x20
Seated calf raises rest pause 1x15/10, 1x12/8
Machine calf raises drop sets 4x8/8

Calories 4108
Pro 264
Carbs 403
Fat 133

Back Day tomorrow.


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Old 12-29-2016, 05:47 AM
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Back done and got some shoulders in also.
BW pullups 4x12
Tbar row neutral grip 1x15, 1x10, 4x8, 1x12, 1x15
Wide grip pulldowns 1x12, 3x10
HS ISO lateral row 4x12
HS ISO high row 4x10
HS ISO low row 4x10
DB shrugs 1x15, 3x12, 1x18
Machine shoulder press 1x20, 3x12
Seated DB flyes 4x15
Seated DB front raises 4x12
Bent over rear DB flyes 4x20

I have 2287 calories in right now, but going out for an early dinner with the wife so the calories should go way up!
Arms or Chest tomorrow after work.


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Old 12-29-2016, 09:58 AM
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Ended up at Applebee's.
I had the All Day Brunch Burger ( Seared In: bacon & onion Piled on: fried egg,* crispy hash browns, American cheese and ketchup )w/ Sweet Potato Fries
We started with the Spinach Artichoke Dip.

Meal Macros
Calories 1835
Pro 66
Carbs 129
Fat 118



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Old 12-30-2016, 12:26 PM
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Chest Day in the garage after work.
Incline bench 1x15, 3x10, 3x2, 3x10, 1x15
Wide grip bench press 3x12, 3x6, 1x20
Flat DB press 4x12
DB hex press slight incline 3x12

Calories 4122
Pro 308
Carbs 427
Fat 113

Arm Day tomorrow after work.

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  #58 (permalink)  
Old 12-31-2016, 01:18 PM
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Hit arms in the garage after work tonight.
Super sets:

Alt DB curls w/ DB skull crushers 4x15/15
DB preacher curls w/ kickbacks 4x15/15
Standing hammer curls w/ barbell skull crushes 4x12/12
Ez bar curls w/ seated french press 3x20/25

Calories 3494
Pro 290
Carbs 343
Fat 83

Here is a pic of a boring meal.
6oz Ground Turkey, 3/4 cup mashed potatoes, 1/2 cup broccoli.




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Old 01-01-2017, 11:23 AM
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Happy New Year!
Leg Day
Lying leg curls 1x15, 3x12
Smith squats 1x12, 1x12, 4x10, 1x12, 1x12
Leg press 1x20, 1x20, 1x15, 3x12, 1x15, 1x25, 1x25
Seated calf raises 1x20, 1x15, 3x12
Machine calf raises 4x12, 1x20
Leg extensions 4x15
Seated leg curls 3x15

Today was good.
Solid gym session.
This afternoon played golf with the old man and my two youngest.
Got about 14 holes in before it got dark.
Then home for Brats, baked beans, and fresh rolls.
Now Clemson vs. Ohio State.

Calories 3621
Pro 251
Carbs 358
Fat 102

These numbers could go up depending on how late I stay up.

Pic is Preworkout, Aminos, protein and creatine, and Pop Tarts. My gym stack.




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Old 01-03-2017, 02:39 AM
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Looking good Push. Biceps and delts look Great! Good shape to them.
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