Bottom of the Ninth

[IronSoul]

Man I hate that you keep having to deal with all of that, and I know how bad in much more detail. Just keep grey rocking it brother and stay focused. Do whatever you have to do to maintain your workouts and peace brother. Keep up the good work homie. Better days are ahead. As our friend Tupac said, "If you can make it through the night, there's a brighter day." Let's fucking go! Single moms hold onto ya panties

 

[Go Away]

Chest at PF September 10 [PXE Session 5]

Warmup + 10 min 0% elliptical

Pec deck flies 45,50,55,60 x 15,15,15,12 + dropset

Cable flies 10 x 12,12,12,12

DB uppercuts 20 x 12,12,12 + dropset

HS Incline Press 20,30,40 + dropset

7 min 20% elliptical

(24000 steps)

Yesterday was no joke. They’ll be ramping up the volume at work to get me acclimated & eventually I will be running a full route by Day 25. I anticipated 30k steps once I’m fully rolling so I appreciate the gradual increase.

Brachioradialis pain has increased drastically over the last few days & will test the limits with some stretching & light arm work.

Probably just overuse from grabbing boxes & holding them at my chest all the time. It’s fucking annoying though!

 

[Go Away]

Arms at PF September 11

Warmup + 15 min stationary bike

Supersets:

Ez Bar curls 20,30,40,50 x 15
Ez Bar overhead extensions 30,40,50,60 x 15

Hammer curls 20,25,30 x 15
Ez bar Pushdowns 50,57.5,65 x 15

DB curls 20 x 12,12,12
OH cable extensions 65 x 12,12,12

5min elliptical @ 20%

(20000 steps)

 

[Go Away]

Back at PF September 12 [Light work, 30 sec rests]

Warmup + stationary bike for 10 min

LF Back Pulldown machine 60 x 12,12,12,12

LF Row machine 60 x 12,12,12,12

Narrow grip yellow LF pulldown machine 60 x 12,12,12,12

Rope facepulls 27.5,35,42.5 x 12

DB shrug dropset 60 x 15 on down

6min elliptical @ 20%

(19994 steps)

Traps were on fire after this one. Those narrow grip pulldowns were cool. Kind of like rope pulls with a machine.

Was minutes from finishing my route under time yesterday. The goal is to do that three times within my 30 days to qualify as a driver & traffic has fucked me two days in a row. They’ll take it into consideration if push comes to shove at the end of the 30 but I’m in grind mode & want that shit without accommodation.

Ate a bunch of Cookout yesterday because it’s been a while since I did something gluttonous & it was fun. Now back to the grind. I’ve walked 30 miles in the last three days hahaha. Damn son!

 

[Go Away]

Legs at PF September 13 [Light work, 30 sec rests]

Lying ham curls 60 x 12,12,12

DB RDLs 15,20,25 x 15,12,10

DB Bulgarian Split Squats BW,BW, 10 x 8,8,8

Leg Extensions 70 x 12,12,12

Back Raises BW, 10,20 x 12,10,8

1/10th mile backwards treadmill

6min alternating elliptical @ 20% (alternating forward/backward each minute)

(19000 steps)

Focused on knee health & flexion instead of a pump. Gotta keep these things healthy - lots of pogo & impact at work to prepare for, long-term. Felt good.

 

[Go Away]

REST September 14 (10500 steps, baseball tourney)
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Chest at PF September 15 [PXE Session 6]

Warmup + 10 min stationary bike

Pec deck flies 50,55,60,65 x 15,15,15,12 + dropset

Cable uppercuts 10 x 15,15,15,15

HS Incline Press 30 x 15,15

Iso HS Incline Press 30 x 15,15

Matrix Chest Press 60,70,80,90,100 x 15,15,15,15

(4000 steps)

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REST September 16 (15000 steps, early start time, late getting home)
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Back & Traps at PF September 17 [Quick Hypertrophy]

Warmup

Seated Cable Rows 35,45,50,60 x 12 + dropset

Ez Bar reverse grip pull downs 50 x 12,12,12 + dropset

Ez bar cable pullthrough 30,35,42.7 x 12,12,12 + dropset

Single arm cable sword rows 10,15,20 x 12 + dropset

Rope facepulls 27.5,35,42.5 x 12

Narrow grip yellow LF pulldown machine 60 x 12,12,12,12

6min alternating elliptical @ 20% (alternating forward/backward each minute)

(22000 steps)

Quick update before jumping into another arm day before work. Heading in the right direction slowly but surely.

 

[IronSoul]

My fucking dawg. I love your dedication right now. You have so much shit going on and you are fucking owning all of it and still smashing these workouts. You are killing it homie.

 

[Go Away]

My fucking dawg. I love your dedication right now. You have so much shit going on and you are fucking owning all of it and still smashing these workouts. You are killing it homie.

The mirror doesn’t fucking lie & neither does the increased attention from females in public haha

The 90s Bulls put it best… “What time is it?! GAMETIME.”

 

[Go Away]

Shoulders at PF September 18 (PXE Session 6)

Warmup + 5 min stationary bike

Seated Lateral Raise 10,15,20 x 15,15,15

LF Shoulder Press 65,80,95 x 12

Cable Lateral Raises 5 x 15.15,15

DB Shoulder Press 25 x 12,12,amrap

Reverse Fly Machine 100,110,120 x 12 + dropset

6min elliptical @ 20%

(22000 steps)
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Arms & Forearms at PF September 19 [Squeeze sets]

Warmup + 5 min elliptical

Supersets:

Ez Bar curls 20,30,40,50 x 12
Ez Bar overhead extensions 30,40,50,60 x 12

Hammer curls 20,25,30 x 12,12,10
Rope Pulldowns 50 x 12,12,12

DB curls 20,15,10 x 15
Ez bar Pushdowns 57.5,65,72.5 x 15

Cable wrist curls 80 x 20,20,15
EZ bar reverse curls 20 x 12,12,12

5min elliptical @ 20%

(21000 steps)
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Chest at PF September 20 [PXE Session 7]

Warmup

Pec deck flies 55 x 15,15,15 + dropset

Smith machine incline bench 50,70,90 x 15

DB uppercuts 10,15,20 x 15 + dropset

Yellow PF Chest Press vertical grip 90,105,120 x 15

(23800 steps)
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Back & Traps at PF September 21 [Hypertrophy]

Warmup

Seated Cable Rows 35,45,50,60,70,80,90 x 12

Wide grip pull downs 27.5,35,42.5 x 15

Ez bar cable pullthrough 35,42.5,50 x 12,12,12 + dropset

Single arm cable sword rows 10,15,20 x 12 + dropset

Rope facepulls 35,42.5,50 x 15

Narrow grip yellow LF pulldown machine 65,75,85 x 12,12,12

6min alternating elliptical @ 20%

(8500 steps)

Playing catch up here since much of my free time lately is spent meal prepping & doing baseball shit with my youngest. Still grinding & have incorporated some premade Tyson’s teriyaki chicken breast sandwiches into my weekday meals instead of protein bars & pb&j. Upping calories because I stay crazy hungry & added another shake to the day. Also toss in a serving of collagen peptide protein to each shake for joint support & skin health.

Went to notch four from three on my belt & notch five from four on my watch but still weighing in around 238-240 for the last few weeks. Wanted to run a cut but with increased appetite plus increased workload I think it’s wiser to stay healthy until my body gets used to the amped workload. Ankles & knees feel it in the mornings. Luckily @IronSoul suggested a light dynamic workout to end lifting sessions before work to lubricate everything & by the time I hit the hub I feel no discomfort.

 

[Yano]

Shoulders at PF September 18 (PXE Session 6)

Warmup + 5 min stationary bike

Seated Lateral Raise 10,15,20 x 15,15,15

LF Shoulder Press 65,80,95 x 12

Cable Lateral Raises 5 x 15.15,15

DB Shoulder Press 25 x 12,12,amrap

Reverse Fly Machine 100,110,120 x 12 + dropset

6min elliptical @ 20%

(22000 steps)
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Arms & Forearms at PF September 19 [Squeeze sets]

Warmup + 5 min elliptical

Supersets:

Ez Bar curls 20,30,40,50 x 12
Ez Bar overhead extensions 30,40,50,60 x 12

Hammer curls 20,25,30 x 12,12,10
Rope Pulldowns 50 x 12,12,12

DB curls 20,15,10 x 15
Ez bar Pushdowns 57.5,65,72.5 x 15

Cable wrist curls 80 x 20,20,15
EZ bar reverse curls 20 x 12,12,12

5min elliptical @ 20%

(21000 steps)
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Chest at PF September 20 [PXE Session 7]

Warmup

Pec deck flies 55 x 15,15,15 + dropset

Smith machine incline bench 50,70,90 x 15

DB uppercuts 10,15,20 x 15 + dropset

Yellow PF Chest Press vertical grip 90,105,120 x 15

(23800 steps)
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Back & Traps at PF September 21 [Hypertrophy]

Warmup

Seated Cable Rows 35,45,50,60,70,80,90 x 12

Wide grip pull downs 27.5,35,42.5 x 15

Ez bar cable pullthrough 35,42.5,50 x 12,12,12 + dropset

Single arm cable sword rows 10,15,20 x 12 + dropset

Rope facepulls 35,42.5,50 x 15

Narrow grip yellow LF pulldown machine 65,75,85 x 12,12,12

6min alternating elliptical @ 20%

(8500 steps)

Playing catch up here since much of my free time lately is spent meal prepping & doing baseball shit with my youngest. Still grinding & have incorporated some premade Tyson’s teriyaki chicken breast sandwiches into my weekday meals instead of protein bars & pb&j. Upping calories because I stay crazy hungry & added another shake to the day. Also toss in a serving of collagen peptide protein to each shake for joint support & skin health.

Went to notch four from three on my belt & notch five from four on my watch but still weighing in around 238-240 for the last few weeks. Wanted to run a cut but with increased appetite plus increased workload I think it’s wiser to stay healthy until my body gets used to the amped workload. Ankles & knees feel it in the mornings. Luckily @IronSoul suggested a light dynamic workout to end lifting sessions before work to lubricate everything & by the time I hit the hub I feel no discomfort.

Type 2 collagen is the one that will reach your joints and skin , other types of collagen your body will just process as normal protein.

 

[Go Away]

Type 2 collagen is the one that will reach your joints and skin , other types of collagen your body will just process as normal protein.

Shit, it’s just the blue stuff from Sam’s Club bro. It doesn’t even say what kind it is smh
I had no idea honestly

 

[Go Away]

Shoulders at PF September 22 [PXE Session 7]

Warmup + 10 min stationary bike

Seated DB Lateral Raise 10,15,20,25 x 15,12,12,10

Smith Machine Shoulder Press 40,60,70,80 x 12 + dropset

Cable Lateral Raise 5,10,15 x 15,12,10

DB seated OHP 25,30,35,40,45,50 x 15,15,12,12,12,12

Reverse Fly Machine 100,115,130 x 12 + dropset

(4000 steps)

Low step count yesterday since it was Sunday & I wanted to get home to prep for the week & cool the fuck out. Haven’t had a free weekend in a long time & once fall baseball is wrapped up I’ll be in peak season so six days a week at work haha fuck.

Shoulders felt great & loved going heavier on the OHP presses hence the volume.