Tiny P's 6day pll

[tinypeter]

• I do it ppl rest rest ppl rest rest
• 
  
• Dec 4th
• ride my mountain bike 1 1/2 miles to the gym so 3 total. It's a easy flat path.
• All exercise are controlled and with decent form.
• 1 sec concentric 3 sec eccentric. hit failure on dips only, everything else was close to failure or just right at it.
• 
  
• 
  
• Iso chest Press machine (incline or flat)
  • 2 heavy sets 5-8 reps
  • Warm ups 35x12, 45x12
  • 90x8, 100x7
  • 1 back off set 10-12 reps
  • 80x12
• Dumbbell Shoulder Press
  • 3 sets 10-12 reps
  • 30x12, 40x12, 50x12
• DB Chest Flies
  • 3 sets 10-12 reps
  • 35x12, 35x12, 35x12
• Tricep Extensions (superset with flies)
  • 4 sets 7-10 reps
  • Tri-140x10, 140x10, 140x12, 155x10
  • Pecdec-115x12, 130x12, 145x12, 160x10
• Lateral Raises (rest time <1 min)
  • 4 sets 10-12 reps
  • 15x12, 20x12, 25x10, 25x9
• Dips (more upright to hit triceps over chest)
  • 3 sets to failure
  • 14, 12, 7
  • 2 sets of scapular pushups till failure
  • 20, 16.

 

[tinypeter]

• Dec 5, 2023
• Lat Pulldowns
  • 2 warm-up sets
  • 70x20, 100x14
  • 3 working sets 8-10 (drop set last set)
  • 140x10, 160x10, 165x8
  • Dropsets right after 3rd set 140x6, 120x8, 100x10, 85x10, 75x10, 55x10
• Bent Over Barbell Rows
• Used the iso row machine (easier on my lower back)
• Under hand grip, one hand at a time.
  • 2 warm-up sets
  • 55x8, 70x8
  • 2 heavy sets 6-8 reps
  • 100x8, 100x8
  • 1 back off set 10-12 reps
  • 70x12
• Incline Dumbbell Curls
  • 4 sets 10-12 reps
  • 45x10, 40x10, 40x10, 40x10
• Pull Ups
  • 3 sets to failure + slow held negatives
  • 4, 4, 3,
• EZ Bar Curls
  • 2 sets 8-10 rep
  • 50x12, 70x11
  • 2 sets 40-second duration
  • 70x 40sec, 70x 40sec as many as possible utilizing very short rest pauses
  • Couldn't barely put the ez bar back on the rack.
  • 2 sets of scapular pushups 20, 16
  • Didn't mountain bike to gym today, slept like shit Monday night so every lift felt extra heavy

 

[tinypeter]

• Dec 6, 2023
• Walking Lunges
  • 3 warm-up sets bodyweight(rep#is each leg)
  • 15, 15, 15
  • 3 working sets weighted 12-15 steps each leg
  • 40's x15, 45's x15, 50's x12
• RDLs or Deadlift (did deadlifts)
  • 2 warm-up sets
  • 135x8, 185x8
  • 3 working sets 10-12 reps RDLs (6-8 reps if
  • deadlift)
  • 235x8, 285x5, 285x8
• Hip Thrusts or Glute Kick Backs
  • 3 sets 10-12 reps
  • 90x12, 110x12, 130x12
• Seated Calf Raises
  • 6 sets 10-12 reps
  • 90x12, 115x12, 140x12, 150x10, 155x10, 160x10
• Hamstring Curls (superset with last 4 sets of calf raises) did not utilize super set.
  • 2 sets 10 reps
  • 170x10, 190x8
  • 2 sets 40 seconds duration
  • 175lb-160lb for 40sec
  • 160lb-145lb for 40sec

 

[tinypeter]

• Dec 9, 20233

• Close Grip Bench Press
  • 3 sets 8-10 reps
  • Warm up 135x12, 185x8
  • 225x6 last 2 with help, 205x6, 185x8
• Standing Barbell Press (did it sitting down)
  • 3 sets 10-12 reps
  • 95x10, 115x12, 135x11 last 1 with help
• Pec Deck Flies
• Warm up 85x12
  • 1 set 8-10 reps
  • 170x12
  • 2 sets 40 seconds duration
  • 170x 40sec, 160x 40sec
• Cable Triceps Extension
  • 3 sets 10-12 reps
  • 95x12, 110x10, 120x10
• Lateral Raises
  • 4 sets 10-12 reps
  • 25x12, 30x10, 25x10, 25x8
• Push Ups (superset with last 3 sets of lateral raises)
  • 3 sets to failure
  • 18, 12, 15, 10

 

[tinypeter]

• Dec 10, 2023
• 
  
• Pull Ups
  • 3 warm-up sets (while warming up for rack pulls) [did as many as possible] wide grip
  • 4, 6, 5
• Rack Pulls
  • 3 warm-up sets
  • 135x8, 225x8, 315,8
  • 2 working sets 8-10 reps
  • 415x8, 455x6
• Hammer Curls
  • 3 sets 10-12 reps
  • 50x10, 50x10, 50x9
• Reverse Grip Row OR Supinated Lat Pulldown
  • 3 sets 10-12 reps
  • 140x10, 160x11 165x11
• Cable Curls
  • 3 sets 10-12 reps
  • 20x10, 25x9, 30x9
• Cable Rows
  • 3 sets 10-12 reps drop sets last set
  • 160x12, 180x9 180x7 +ds; 160x3, 150x3
• Dumbbell Curl
  • Run the rack to failure
  • 40x10, 35x9, 30x12, 25x8

 

[tinypeter]

Dec 11, 202323

Barbell Squats
3 warm-up sets ( only did 2)
135x8, 225x8
3 sets 8-12 reps
245x8, 245x8, 255x6
1 set 4-6 reps
Oops for got this set
Leg Press
3 sets 8-12 reps
270x12, 270x12, 290x12
Leg Press Calf Raise (superset with leg press)
(Did sitting calf raise machine)
3 sets 10-12 reps
160x12, 165x12, 170x8
Hip Adductors
4 sets 10-12 reps
75x12, 105x12, 135x12, 135x12
Hamstring curls (super set with quad ext)
3 sets 10-12 reps
190x8, 190x8, 190x7
Quad Extensions
3 sets 10-12 reps
100x10, 105x12, 110x12
Then rode my mountain bike home 1.5 miles.

 

[tinypeter]

Dec 14, 2023
Iso machine press (incline or flat)
Warm up set 45x10, 20 scap pushups
2 heavy sets 5-8 reps
110x6, 110x7
1 back off set 10-12 reps
90x10
Dumbbell Shoulder Press
3 sets 10-12 reps
50x12, 50x12, 55x12
Cable Chest Flies
3 sets 10-12 reps
40x12, 40x12, 40x12

Machine tricep Extensions (superset pecdeck)4 sets 7-10 reps
155x12, 165x12, 175x10, 180x8

Pec deck 4sets 10-12 reps
160x12, 170x12, 180x12, 190x10
Lateral Raises (rest time <1 min)
4 sets 10-12 reps
25x12, 25x10, 25x10, 25x9
Dips (more upright to hit triceps over chest)
3 sets to failure
14, 12, 9
Scap push ups like 12 and collapsed

 

[tinypeter]

Dec 15, 2023

Lat Pulldowns
2 warm-up sets
70x10, 100x10
3 working sets 8-10 (drop set last set)
165x10, 170x8, 170x7 +ds 160x5, 150x4
Machine Rows (under hand) one at a time
2 warm-up sets
70x12
3 heavy sets 6-8 reps(added a set for 3 total)
100x10, 100x8, 100x6
back off set 10-12 reps
75x12
Incline Dumbbell Curls
4 sets 10-12 reps
45x8, 45x9, 45x9, 45x7
Pull Ups
3 sets to failure
5, 3, 4
EZ Bar Curls
4 sets 8-10 reps
70x10, 80x10, 90x6, 90x2

 

[tinypeter]

Dec 16 2023
Dumbbell Walking Lunges
3 warm-up sets bodyweight
Rode my bike to gym 1.5miles, did 1 warm up set.
3 working sets weighted 12-15 steps each leg 50x15, 50x15, 50x12
RDLs or Deadlift
2 warm-up sets
225x6
3 working sets 10-12 reps RDLs (6-8 reps if deadlift) [deadlifts]
315x8, 325x4, 325x3
Hip Thrusts or Glute Kick Backs
3 sets 10-12 reps
150x12, 170x12, 190x12
Seated Calf Raises
6 sets 10-12 reps
170x10, 170x10, 170x10, 170x8, 170x7, 170x3
Hamstring Curls
4 sets 10 -12reps
190x10, 190x7, 190x6, 190x5
Bike ride home 1.5miles

 

[tinypeter]

Close Grip Bench Press
Warm up 135x8
3 sets 8-10 reps
225x8, 225x9, 225x6
Seated Barbell Press
3 sets 10-12 reps
135x12, 155x10, 165x6
Pec Deck Flies
3 set 8-12 reps
190x12, 190x12, 190x9
Cable Triceps Extension
3 sets 10-12 reps
120x8, 120x7, 120x5
Lateral Raises (super set with pushups below)
4 sets 10-12 reps
30x10, 30x10, 30x7, 30x6
Push Ups
4 sets to failure
21, 20, 19, 17

 

[tinypeter]

Pull Ups
3 sets as many as possible
5, 5, 4
Rack Pulls
3 warm-up sets
225x6, 315x5
3 sets 8-10 reps(I added 1set for 3 total)
415x10, 425x9, 425x9
Hammer Curls
3 sets 10-12 reps
55x10, 55x9, 55x8
Reverse Grip Row OR Supinated Lat Pulldown
Did supinated
3 sets 10-12 reps
170x10, 170x8, 170x8
Cable Curls
3 sets 10-12 reps (single hand)
30x12, 35x10, 35x8
Cable Rows
3 sets 10-12 reps( 1 drops set)
180x12, 180x7, 180x6+ ds 160x6, 140x6
Dumbbell Curl 45sec rest
Sets 10-12 reps
40x10, 35x10, 30x10, 25x10
Very tired after this, slept like shit last night feel blah
Added 1 set of rack pulls. 1 set of cable rows. And changed the end exercise dumbbell curls "run the rack to failure" to 4 sets 10-12 reps. Really just did a 4 set drop set I was fucking spent tonight. Off work tomorrow so lots of eating and sleeping. Legs tomorrow.

 

[tinypeter]

Barbell Squats
3 warm-up sets
135x8, 225x7
3 sets 8-12 reps
255x8, 255x8, 255x7
1 set 4-6 reps
265x4
Leg Press 8-12 reps
290x12, 340x12, 390x12
Seated calf raises
3 sets 8-12 reps
180x10, 180x10, 180x9
Hip Adductors
4 sets 10-12 reps
135x12, 135x12, 135x12, 135x12
Hamstring curls (super set with quad ext)
4 sets 10-12 reps
190x11, 190x8, 190x5, 190x5
Leg Extensions
4 sets 10-12 reps
110x12, 120x12, 130x12, 140x12

 

[tinypeter]

Dec 25th Monday 2023

Iso machine chest Press (incline or flat)
1 warm up set 45x12

heavy sets 5-8 reps
115x6, 115x5
1 back off set 10-12 reps
90x10, 45x10
Dumbbell Shoulder Press
3 sets 10-12 reps
60x9, 60x10, 60x10
Cable Chest Flies
3 sets 10-12 reps
45x10, 45x11, 45x6
Machine Tricep Extensions (superset with flies)
4 sets 8-12reps
180x12, 180x11, 189x9, 180x7
Pecdeck 4 sets 8-12reps
190x12, 190x10, 190x12, 190x8
DB Lateral Raises 4 sets 10-12 reps
30x12, 30x12, 30x10, 30x8
Dips 3 sets to failure
16, 15, 10

 

[tinypeter]

Tuesday Dec 26th 2023

Lat Pulldowns
2 warm-up sets
70x12, 100x12
3 working sets 8-10 (drop set last set)
170x10, 170x8, 170x9 ds 160x5, 140x7
Iso machine rows
2 warm-up sets
70x6
3 heavy sets 6-8 reps
100x9, 100x10, 100x10
1 back off set 10-12 reps
75x12
Incline Dumbbell Curls
4 sets 10-12 reps
45x10, 45x10, 45x10, 45x10
Pull Ups
3 sets to failure
5, 5, 5
EZ Bar Curls
4 sets 8-12 reps
80x12, 80x10, 80x10, 80x8
Everything felt heavy and hard today idk I know I need to up my calories, protein, carbs ect. Just don't have the finances to do so.
Work still felt productive though. Super hungry I deserve a fucking pizza

 

[tinypeter]

Wednesday Dec, 27th
Walking Lunges
3 warm-up sets bodyweight
Did 2 sets
3 working sets weighted 12-15
steps each leg
55x15, 55x12, 55x11
RDLs or Deadlift
2 warm-up sets
135x5, 225x3
3 working sets 10-12 reps RDLs (6-8 reps if deadlift)did deadlifts
325x8, 335x8, 345x3
Hip Thrusts or Glute Kick Backs
Did hip thrusts
3 sets 10-12 reps
190x12, 190x12, 190x12
Seated Calf Raises
6 sets 10-12 reps
170x12, 170x10, 170x10, 170x9
170x6, 170x didn't write it down
Hamstring Curls
4 sets 10-12 reps
190x10, 190x7, 190x6, 190x3

 

[tinypeter]

Dec 29th Friday
Close Grip Bench Press
1warm up 135x 12
3 sets 8-10 reps
225x12, 225x9, 225x7
Iso should press machine
3 sets 10-12 reps
160x8, 160x10, 160x9
Pec Deck Flies
3 set 8-10 reps
190x12, 190x12, 190x9
Cable Tricep press downs
3 sets 10-12 reps
120x8, 120x7, 120x6
Lateral Raises
4 sets 10-12 reps
10x12, 10x12, 10x12, 10x12
Iso decline chest press machine
3 sets 8-12
45x12, 70x12, 80x10
Dropping barbell over head press and switching to just dumbbell over head press or the iso machine. ( Barbell is causing pain in right shoulder to where I didnt do 30's on lateral raises today. Dropped push ups for decline iso machine and like it better.

Right should is hollering at me so I'm taking a week off and busting out the tenz unit zap zap

Waiting for my new insurance to kick in beginning of this year so I can blow this shoulder out and get it repaired

 

[tinypeter]

Jan 2nd 2024 pushday

Iso machine Bench Press (incline or flat)
2 heavy sets 5-8 reps
Left 115x8 right 115x7
115x6
2 back off set 10-12 reps
90x11, 45x12
Dumbbell Shoulder Press
3 sets 10-12 reps
30x15, 40x10, 50x10
Cable Flies
3 sets 10-12 reps
45x10, 45x8, 45x7
Machine Tricep Extensions
4 sets 7-10 reps
180x12, 180x11, 180x11, 180x9
Dumbbell Lateral Raises
3 sets 10-12 reps
20x12, 20x10, 20x12
Dips (more upright to hit triceps over chest)
3 sets to failure
16, 16, 8

 

[tinypeter]

Jan3rd

Lat Pulldowns
2 warm-up sets
3 working sets 8-10 (drop set last set)
170x12, 170x11, 170x9+ds
150x10, 130x10, 110x12
Machine under hand Rows
2 warm-up sets
2 heavy sets 6-8 reps
100x10, 100x10, 100x10
1 back off set 10-12 reps
85x11
Incline Dumbbell Curls
4 sets 10-12 reps
45x12, 45x10, 45x10, 45x10
Pull Ups
3 sets to failure
5, 5, 5
EZ Bar Curls
4 sets 8-12
80x10, 80x10, 80x10, 89x10

 

[tinypeter]

Jan 4th

Walking Lunges

• 2 warm-up sets bodyweight
• 3 working sets weighted
• 12-15 steps each leg
• 55x15, 55x15, 55x15 adding weight next week

• RDLs or Deadlift
  • 2 warm-up sets
  • 135x5, 225x3
  • 3 working sets 10-12 reps RDLs (6-8 reps if deadlift)
  • Deadlifts
  • 345x7, 345x6, 345x4
• Hip Thrusts or Glute Kick Backs
  • 3 sets 10-12 reps
  • 230x12, 230x12, 230x12
• Seated Calf Raises
  • 6 sets 10-12 reps
  • 180x10, 180x7, 180x8, 180x6, 180x8, 180x7
• Hamstring Curls 4 sets of calf raises
  • 4 sets 10-12 reps
  • 190x12, 190x9, 190x7, 190x6
  • 
    
  • Calfs cramped every set today going to try and figure out how I can afford more food. Stuck bouncing back between 215lb and 212 or so.

 

[tinypeter]

Jan 7th

Iso machine chest Press

• Decline
  • 2 heavy sets 5-8reps
  • 115x10, 125x10
  • 2back off sets 10-12reps
  • 90x15, 90x12
• Dumbbell overhead press
  • 3 sets 10-12 reps
  • 30x12, 40x10, 50x12
• Pec Deck Flies
  • 3 sets 10-12 reps
  • 190x12, 190x12, 190x12
• Skull crushers
  • 3 sets 10-12 reps
  • 60x15, 100x10, 100x12
• Lateral Raises
  • 4 sets 10-12 reps
  • 20x12, 25x12, 30x10, 30x6
• Dips super set with pushups
• As many as possible
  • Pushups 21
  • Dips 6
  • 
    
  • Dips 12
  • Pushups 6
  • 
    
  • Pushups 13
  • Dips 2