Bottom of the Ninth

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Legs & Abs at PF September 23 [30 sec rest]

Lower half warmup + 5 min stationary bike

LF Calf Machine 150,200,250 x 15 + dropset

Smith Machine Low Bar Squats bar,20 x 12,12

Lying Ham Curls 75,90,105 x 12

Smith Machine Squats 50,70,80 x 12,10,8

Leg Extensions 105 x 12,12,12

Superset:
Soleus raises BW x 12,12,12
Crunch machine 50,75,100 x 15,15,15

6min elliptical @ 20%

(15000 steps)

Shortest day at work by far. Crushed it. This leg day felt awesome. Went below parallel on the squats & felt it a bit in my lower back. Need to work on ankle flexion so I don’t buttwink going forward.

 

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Chest at PF September 24 [PXE Session 8]

Warmup

Pec deck flies 50,70,90,110 x 15,12,12,10 + dropset

Smith machine incline bench 50,70,90,110 x 15,12,12,12

Iso HS incline press 35,40,45 x 12

HS incline press burnout 30 x amrap

Smith machine flat bench 50,100,120 x 15,12,12

DB Uppercuts 15,20,25 x 15,12,12 + dropset

7min elliptical @ 20%

(22000 steps)
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Back & Traps at PF September 25 [Hypertrophy]

Warmup + 5min stationary bike

Seated Cable Rows 35,70,85,100,120 x 12

Wide grip pull downs 100,120,140 x 12

Ez bar cable pullthrough 42.5,50,57.5 x 12

Single arm cable sword rows 10,15,20,25 x 12 + dropset

Rope facepulls 50 x 12,12,12

Narrow grip yellow LF pulldown machine 75,90,105,120 x 12,12,12

6min elliptical @ 20%

(22500 steps)
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Arms & Forearms at PF September 26 [Squeeze sets]

Warmup + 5 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 12,12,12

Rope Pulldowns 57.5 x 12,12,12 + dropset


DB curls 20 x 12,10,8

Ez bar Pushdowns 65,72.5,80 x 12 + dropset


Cable wrist curls 80 x 15,15,15

EZ bar reverse curls 20 x 15,15,15

7min elliptical @ 20%

(21500 steps)
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Shoulders at PF September 27

Warmup + 5min elliptical @ 20%

DB Giant set: 5,10,15 x 12,10,8

Seated lateral raises

Bent over lateral raises

Front lateral raises

EZ Bar Upright rows 20 x 12,12,12


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

5min elliptical @ 20%

Massage chair x 10 min hehe

(22000 steps)

Playing catch up in the log again. Hell of a week. Scratched three times & have officially qualified as a temp cover driver. Will rock this until January 15 with hopes of a ton of old heads retiring before peak hits… followed by a bunch retiring after peak is over. If I keep this breakneck pace i should be a shoe-in for full time driver or at least being a temp cover for the year instead of just during peak. May be able to run air in the Spring as well. Worst case is I’ll be back in the warehouse loading the drivers’ trucks again.

Things are heading in the right direction in the gym also. Upped calories & shit has been changing for the better. Relaxing this weekend though because joints are really achy after this past week going crazy hard on my routes.

Hope all is well with y’all!

 

[Go Away]

Legs & Abs at PF September 28 [Hypertrophy]

5 min stationary bike

LF Calf Machine 150,200,250 x 15 + dropset

Smith Machine low Bar squats Bar, 50,100,120 x 15,12,10,8

Prone Ham Curls 90,100,110 x 12

Leg Extensions 110,120,130 x 15,12,12 + dropset

Crunch machine 100,110,120 x 15,15,15

Oblique rope crunches 52.5 x 12,12,12

No cardio, probably end up with less than 4000 steps today. Tournaments canceled for this weekend but was gonna be in another town for two hours so I said fuck it & made it Leg Day. Knees & ankles felt fine this morning after icing them last night… will prob make that an addition to my evening routine & will prob do it when I get home today to see how things feel tomorrow morning. Heaviest I’ve squatted in a long time, as embarrassing as that is I’m still pleased I made the attempt.

 

[Go Away]

I didn’t do a damn thing on Sunday but sleep in & cook & nap & ice my extremities. It was glorious. Even video chatted with a chick who gave me more compliments in an hour than I’ve gotten in a year.


Chest at PF September 30 [PXE Session 9]

Warmup

Supersets:

Pec Deck Flies 55,70,85 x 15,15,12

LF Chest Press 55,70,85 x 12


DB Uppercuts 10,15,20 x 12

DB Flat Bench 35,40,45 x 12


DB Flies 20 x 12,12,12

DB Incline Bench 35,40,45 x 12,10,8


Iso HS Press 30 x 12,12,12

7min elliptical @ 20%

(15000 steps)

Short day at work with an early start time so this workout was super quick. Felt good though. Work day went well & I’m home early to make dinner, meal prep for tomorrow & take my youngest to his weight training session later tonight. Good shit.

 

[Go Away]

Back & Traps at PF October 1 [PXE Session 1.2]

Warmup + 5min stationary bike

LF Row Machine 55,70,85 x 12 + dropset

Wide grip pull downs 100,120,140 x 12 + dropset

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

Seated Cable Rows 170,145,125 x 8,10,12 + dropset

Rope facepulls 42.5 x 15,15,15

Narrow grip yellow LF pulldown machine 90,105,120 x 12 + dropset

5min elliptical @ 20%

(19000 steps)
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Arms at PF October 2 [Squeeze sets]

Warmup

Supersets:

Seated v-bar cable curls 25,30,35,40 x 12 + dropset

Ez Bar Pushdowns 50,65,80,95 x 12 + dropset


Hammer curls 25,30,35 x 12,12,12

Rope Pulldowns 65 x 12,12,12 + dropset


DB curls 20 x 12,12,12

DB OH Extensions 35,30,25 x 10 + dropset


LF Tricep Press Machine 200 amrap dropset

5 stationary bike @ 2

(20000 steps)

Filling out this uniform shirt pretty well in the arms these days. Weight still around 238-242 also. Things are looking good so far!

 

[Go Away]

Shoulders at PF October 3

Warmup + 5min elliptical @ 20%

Seated lateral raises 10,15,20 x 15

Seated DB OHP 40,50,60 x 12

EZ Bar Upright rows 30 x 12,12,12

Seated front DB raises 10,15,20 x 15,12,10;

Reverse Fly Machine 100 x 15,15,15 + dropset

5min elliptical @ 4

(20500 steps)

Pressing felt good today. I think I’m gonna start pushing the numbers up as long as my tendons will tolerate it to prepare for this Winter madness I’m about to begin. Shoulder presses felt good today & tendinitis has relaxed a ton. Icing knees & feet tonight when I get home because that’s made mornings soooo much easier.

Also found out the collagen peptides I’m rocking are from beef. Gang.

 

[Go Away]

Chest at PF October 4 [Slow Hypertrophy Sets]

Warmup

Pec Deck Flies 55,65,75,85 x 12

DB Flat Bench 35,40,45,50 x 12

Cable Flies 10 x 12,12,12

Smith Machine Flat Bench 50 x 12,12,15

Smith Machine Incline Bench 50,70,90,100 x 12

DB uppercut 25 x 1 dropset

5min elliptical @ 20%

(17500 steps)

Fucking torched after this workout. Felt really good to press heavier DB than normal once again. Smith machine work was real light & all chest - those were fun too. Crushed work today, ate double steak & chicken Chipotle & a chicken quesadilla & am going home to ice the joints & fucking lay up. Can’t wait.

 

[Go Away]

Back & Traps at PF October 5 [PXE Session 2.2]

Warmup + 5min elliptical @ 20%

LF Row Machine 60,75,90,105 x 12 + dropset
Wide grip pull downs 100,120,140 x 12 + dropset
Single arm cable sword rows 10,15,20 x 12
Seated Cable Rows 100,120,140 x 12,12,12 + dropset
Assisted Pull-ups 70,85 x 10

Rope facepulls 42.5 x 12,12,12
Narrow grip yellow LF pulldown machine 120 x 12,12,12 + dropset

(7000 steps)
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REST October 6 (8000 steps)
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Arms at PF October 7 [Squeeze Sets]

Warmup

Supersets:
Seated V-Bar Cable Curls 30,35,40,45 x 12
EZ Bar Pushdowns 65,80,95,100 x 12 + dropset

Hammer curls 25,30,35 x 12,12,12 + dropset
Rope Pulldowns 50 x 12,12,12

Yellow PF Curl Machine 45 x 12,12,12
Yellow PF Tricep Extension 90 x 15,15,15

4min elliptical @ 4

(20000 steps)
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Shoulders at PF October 8 [PXE 1.2, 30 sec rests]

Warmup

Seated lateral raises 10,15,20 x 12
Seated DB OHP 40,50,60 x 12
Seated front DB raises 10 x 15,15,15
Yellow PF Shoulder Press 60,75,90,105 x 12
Reverse Fly Machine 100,105,110 x 15,15,15 + dropset

5min elliptical @ 4

(21000 steps)
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REST October 9 (20500 steps)
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Chest at PF October 10 [PXE]

Pec Deck Flies 65,75,85 x 12,12,rest pause amrap

DB Uppercuts 15,20,25 x 12,12,amrap

Incline DB Bench 40,45,50 x 15 + dropset

Smith Machine Flat Bench 50,70,90

(23500 steps)
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Arms at home October 11 [Hypertrophy]

Supersets (no rest):
Seated DB Curls 5,10,15,20 x 15
Lying DB Skullcrushers 10,215,20,25 x 15

DB Hammer Curls 15,20,25 x 15
DB Tricep Kickbacks 15,20,25 x 15

Isolated DB Curls 10,15,20 x 15
DB OH Extensions 20,25,30 x 15,15,12

(21000 steps)