Bottom of the Ninth

[Go Away]

Back & Traps at PF October 17 [PXE]

Warmup

Bent Over DB Rows 10,20,30,40 x 15,12,12,12
D-handle OH cable Pulldowns 35,42.5,50 x 12
Single arm cable sword rows 10,15,20 x 15,15,12
Seated Cable Rows 70 x 12,12,12 + dropset

Narrow Grip Pulldowns 90 x 15,15,15

5min elliptical @ 3

(20000 steps)
—————————

Shoulders & Quads at PF October 18 [PXE]

Warmup

Seated lateral raises 10,20,25 x 15,15,12
Seated front DB raises 10,15,20 x 12
Seated DB OHP 45,50,60 x 15,12,8
Cable rear delt flies 5,10,15 x 15,12,10
Rear delt cable pulls 15 x amrap

Leg Extensions 70 x 12,12,12,12
Seated Leg Press 140 x 12,12,12,12

5min elliptical @ 20%

(21000 steps)
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Chest & Hamstrings & Glutes at PF October 19 [PXE]

Warmup + 5min stationary bike

Pec Deck Flies 65,70,75,80 x 15
Cable Uppercuts 15,25,35 x 12,12,12
Incline DB Bench 50,55,60 x 15,15,12 + dropset
DB Flat Bench 40,45,50 x 15 + dropset

Glute Bridge Machine 50,55,60 x 12
DB RDL 40,45,50 x 12
Lying Leg Curls 100 x 12,12,12

(8000 steps)

The 18th of October marks the sixth month in a row I’ve been hitting the gym. No more than two days off a week & most stretches were about one rest day every two weeks. I’m pretty fucking impressed to be honest. Taking it day by day has been key & this log has been super beneficial in holding myself accountable.

October 11th officially began my Winter Arc. Let’s fucking go.

 

[Go Away]

Arms at PF October 20 [PXE]

Warmup + 10min stationary bike

Supersets:

Seated v-bar cable curls 5,12.5,20,27.5 x 15
Triceps Pushdowns 50,70,85,100 x 15 + dropset

Hammer curls 25,30,35 x 15,12,12 + dropset
Rope Pulldowns 55 x 15,15,15 + dropset

PF Curl Machine 40,45,50 x 15 + rest pause amrap
PF Tricep Extension 120,125,130 x 15 + rest pause amrap

(5000 steps)

 

[IronSoul]

Your progress pics are motivating as fuck. I’m coming for those legs, pause

Pauseeeeee hahaha

 

[Go Away]

REST October 21 (15000 steps)
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Back & Traps at PF October 22 [PXE]

Warmup

Bent Over DB Rows 10,20,30,40 x 15
Lat bar cable rows 55,70,85,100 x 15,15,15, + dropset
Single arm cable sword rows 10,15,20 x 15,12,12
Seated Cable Rows 75,85,95 x 15,12,12 + dropset

Yellow LF Narrow Grip Pulldowns 105,120,135 x 12,8,8
Rope pulls 20,25,30 x 15

5min elliptical

(21500 steps)
—————————

Shoulders & Quads at PF October 23 [PXE]

Warmup + 5min stationary bike

Cable lateral raises 5 x 12,12,12
Cable front raises 5 x 12,12,12
Seated DB OHP 15,20,25,30,35,40 x 12
Cable rear delt flies 15,25.35 x 15,12,10
Reverse pec deck flies 50,60,70 x 15

Leg Extensions 75,90,105,120 x 15,12,12,12
Seated Leg Press 140 x 12,12,12,12

5min elliptical @ 20%

(17500 steps)
—————————

Chest at PF October 24 [PXE]

Warmup

Pec Deck Flies 60,70,80,90 x 12
Cable Uppercuts 10,15,20 x 12,12,12
Incline DB Bench 50,55,60 x 15,15,15 + dropset
Smith Machine Flat Bench 50,90,140,180 x 15,12, + dropset
HS Incline Iso press 20 x 12,12,amrap

(21500 steps)
—————————

Arms at PF October 25 [PXE]

Supersets:
Seated v-bar cable curls 25,30,35 x 15
PF Tricep Extension 100,110,120 x 15

Hammer curls 25,35,40 x 12 + drop set
Triceps Pushdowns 65,80,95 x 15 + dropset

EZ Bar Spider Curls 40 x 12,12,12 + rest pause amrap
Rope Pulldowns 50 x 12,12,12 + rest pause amrap

5min elliptical @ 3

(20000 steps)
—————————
REST October 26 (2500 steps)
—————————
REST October 27 (2400 steps)
—————————

Back & Hamstrings & Glutes at PF October 28 [PXE]

Yellow LF Row Machine 45,60,75,90,105,120 x 12
Seated Cable Rows 120,140,160 x 12 + dropset
LF Row Machine 70,80,90,100 + dropset
Single arm cable sword rows 15,20,25 x 12 + dropset

Seated Leg Curls 70,85,100,115 x 12
DB RDL 40,45,50 x 12
Lying Leg Curls 100 x 12,12,12
Hamstring rope pull throughs 35,42.5,50 x 12

(15000 steps)

Still at it, still grinding. Seeing results from lowering volume on arms which is cool as hell & am back training legs after the achiness in my knees subsided.

Gonna only have one day off a week now that peak season has officially started & am actually kinda worried about how that’ll affect my joints. This job has me feeling my age more than ever. I keep looking at these much older, much heavier dudes that are getting it in around me & am trying to use that as motivation to keep pushing but holy fuck this has not been easy.

If anyone has advice they can pass along to me I’m all ears. I ice my knees almost every evening, take glucosamine chondroitin, fish oil, krill oil, collagen & glutamine & have upped my protein to 300g+ daily & get 7-8 hours of sleep a night, 8-10 on weekends. Thoughts?

 

[Go Away]

Shoulders at PF October 29 [PXE]

Warmup

Seated DB Laterals 15,20,25 x 12 + dropset
Cable Upright Rows 15,20,25 x 12 + dropset
Yellow LF Shoulder Press 60,75,90,105 x 12 + dropset
Reverse pec deck flies 55,65,75 x 15
Cable rear delt rows 10 x 12,12,12

5min elliptical @ 3

(20500 steps)
—————————

Chest & Abs at PF October 30 [PXE]

Warmup

Pec Deck Flies 65,75,85,95 x 12
Cable Uppercuts 10,15,10 x 12,10,12
Incline DB Bench 50,55,60,65 x 15,15,15,12 + dropset
HS Incline Iso press 30 x 12,12,12

Rope Crunches 105,115,130 x 15

5min elliptical

(24000 steps)
—————————

Arms at PF October 31 [PXE]

5min stationary bike

Supersets:
Seated ez bar cable curls 15,25,35,45 x 12
Tricep Pushdowns 110,130,145,160 x 15

Hammer curls 25,35,45 x 12,12,10 + drop set
Rope Pulldowns 130 x 12,12,12 + dropset

Yellow LF Curl Machine 45,60,75 x 15,12,10
Yellow LF Triceps Machine 105 x 15,15,15

5min elliptical @ 3

(18800 steps)

Wake up, gym, work, shower, cook, eat while watching an episode of a comedy, sleep, repeat. Fuck. Minus the fucking haha. Damn.

 

[Go Away]

Still fucking getting after it.

Back at PF November 1 [PXE]

Warmup + 5min elliptical @ 3

D-handle seated rows 25,40,55,70,85,100 x 12
Seated Close Grip Lat Pulldowns 70,85,100 x 12 + dropset
Seated Lat Bar Pulldowns 55,70,85 x 15,15,15 + dropset

Superset:
EZ Bar Lat Pulldowns 60,70,80 x 12
Single Arm Cable Swords 10 x 12,12,12

5min elliptical @ 3

(21500 steps)
—————————
REST November 2 (5800 steps)
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Shoulders & Chest at PF November 3 [PXE]

5min stationary bike + Warmup

Pec Deck Flies 65,75,85,95 x 15,15,12,12 + dropset
Cable Uppercuts 10 x 12,12,12
Incline DB Bench 50,55,60,65,70 x 12

Cable Upright Rows 20,25,30 x 15
Reverse Pec Deck Flies 55 x 12,12,12
Seated OHP DB Press 30,40,50,60 x 15,15,15,12

(3000 steps)
—————————

Arms at PF November 4 [PXE]

5min stationary bike

Supersets:
Tricep Pushdowns 50.5,138,158 x 12
Ez bar cable curls 38,48,58 x 16

Tricep pushdown machine 190,205,220 x 15
Hammer curls 30,35,40 x 15 + drop set

Assisted tricep dips 85 x 15,15,15
Bent over Ez bar curls 40,50,60 x 15,15,15 + dropset

(16000 steps)
—————————
REST November 5 (20000 steps)
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Back & Traps at PF November 6 [PXE]

Lat bar seated rows 40,70,100,120,140 x 15,12,12,12,12 + dropset
High Rope Pull rows 30,40,50,60 x 15,12,12,12
Rope sword pulls 30,40,50 x 12 + dropset

Narrow pulldown machine 100 x 12,10,8 + dropset
DB front shrugs 50,55,60 x 12 + dropset

5min elliptical @ 3

(21500 steps)

Gang.

 

[Go Away]

Chest at PF November 7 [PXE]

Warmup

Pec Deck Flies 55 x 15,15,15 + dropset
Cable uppercuts 10 x 12,12,12

Superset:
Incline DB Press 30 x 12,12,12
Incline DB Hex Press 30 x 12,12,12

Incline DB Flies 20 x 12,12,12

5min elliptical @ 3

(20000 steps)
—————————

Arms at PF November 8 [PXE]

Warmup

Supersets:
Tricep Pushdowns 40,85,130,160,175,190 x 12 + dropset
Ez bar cable curls 20,30,40,50,60,70 x 12 + dropset

Rope Cable kickbacks 40,30,20 x 12,15,20
Hammer curls 30,35,40 x 12 + drop set

(22800 steps)
—————————
REST November 9 (15500 steps)
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Back & Traps at PF November 10 [PXE]

Seated Cable Rows 50,70,85,100,120 x 15,12,12,12,12 + dropset
Lat bar seated rows 100,120,140 x 12 + dropset
High Rope Pull Rows 30,40,50,60,70 x 12
Rope sword pulls 30,40,50 x 12 + dropset

Superset:
Narrow pulldown machine 105 x 12,10,8 + dropset
Angled Rope Cable Shrugs 70 x 20,20,20

(4000 steps)
—————————
REST November 11 (20000 steps)
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Shoulders & Chest at PF November 12 [PXE]

Warmup

Pec Deck Flies 65,75,85,95 x 15,12,12,12 (3sec)
Cable Uppercuts 10,15,20 x 12
Incline DB Bench 40,45,50,55 x 12 (3sec)

Cable Upright Rows 30,40,50 x 15
Reverse Pec Deck Flies 60 x 15,15,15 (3sec)
Shoulder Press Machine 50 x 15,15,15 (3sec)
DB Lateral Raises 20 x 15,15,15

(14700 steps)
—————————

Arms at PF November 13 [PXE]

Warmup + 3min elliptical @ 3

Supersets:
Tricep Pushdowns 130,145,160 x 12 (3sec)
Seated Ez bar cable curls 25,40,50 x 12 (3sec)

Rope Cable kickbacks 30,40,50 x 15,15,12 + dropset
Hammer curls 30,35,40 x 12 + drop set

OH Tricep Extensions 100,115,130 x 12 (3sec)
M
DB Spider curls 30,40,50 x 15,12,10 (3sec)

Lower half/psoas stretches

5min elliptical @ 3

(22200 steps)

 

[uphillclimb]

Dude! 320?! We need to catch up soon.

 

[Go Away]

Dude! 320?! We need to catch up soon.

Yooo! Whats good man? We def need to catch up.
Whats the 320 referring though? Haha it’s been a long week bro

 

[Go Away]

REST November 14 (18500 steps)
—————————

Back & Traps at PF November 15 [PXE]

5min elliptical @ 3
Posterior chain foam roll/stretch

Seated lat bar Rows 50,70,100,120 x 12 (3sec) + dropset
Seated OH Cable Rows 120 x 12,12,12 (3sec) + dropset
High Rope Pull Rows 50,60,70 x 12 (3sec) + rest pause amrap
Rope sword pulls 30,40,50 x 12
Angled Rope Cable Shrugs 85 x 20,15,12 (3sec)
Narrow grip Pulldowns 75,90,105 x 12

(19800 steps)
—————————

Chest & Tibia at PF November 16 [PXE]

Warmup

Pec Deck Flies 75,85,95,105 x 15 (3sec)
Cable Uppercuts 10,15,20 x 12 + dropset
Incline HS Press 30,40,50 x 15 (3sec) + dropset
Incline DB Bench 35 x 15,15,15 (speed) + dropset

Kettlebell tibia raises 5 x 20,20
Standing tibia raises x 20,20

(10000 steps)

Rest days are now for when I feel beat up after a long day & want 8 hours of sleep instead of 6 with an early morning gym trip. They’ll be pretty random going forward.

 

[uphillclimb]

Yooo! Whats good man? We def need to catch up.
Whats the 320 referring though? Haha it’s been a long week bro

Haha your weight was up to 320. I’ll Shoot you a note with my new #

 

[Go Away]

Arms at PF November 17 [PXE]

Warmup + 5min stationary bike

Supersets:
Tricep Pushdowns 135,150,165 x 15 (3sec)
Seated Ez bar cable curls 25,40,55 x 15 (3sec)

Rope Cable kickbacks 40,50,60 x 15,15,12 + dropset
Hammer curls 35,40,45 x 12 + drop set

OH Tricep Extensions 130,145,160 x 12 (3sec)
DB curls 30,40,50 x 12 + dropset

At home Lower half/psoas stretches

(3000 steps)
—————————
REST November 18 (21500 steps)
—————————
Month Seven
————————

Shoulders & Traps at PF November 19 [PXE]

Warmup + 5min stationary bike

Ez bar Upright Rows 30,40,50 x 15
Reverse Pec Deck Flies 65 x 15,15,15 (3sec)
DB Lateral Raises 20 x 15,15,15 (3sec
Seated DB OHP 35,40,45 x 15 (3sec)

Rope Cable Shrugs 65 x 20,20,20 (3sec) + dropset of Narrow Row Pulldowns amrap

5min elliptical @ 3

(19000 steps)
—————————
REST November 20 (13500 steps)
—————————
REST November 21 (11000 steps)
—————————

Back & Abs at PF November 22 [PXE]

Warmup

Seated d-handle cable rows 40,50,70,80 x 15 (3sec) + dropset
Wide grip Pulldowns 100,120,140,160 x 12,12,12,8 + dropset
High Rope Pull Rows 100 x 15,15,15 + dropset
Rope sword pulls 40,50,60 x 12,10,8 + dropset

Rope crunches 105,130,145,165,185 x 12

5min elliptical

(16000 steps)
—————————

Arms at PF November 23 [PXE]

Tricep Pushdowns 145,160,175 x 12 (3sec)
Straight bar cable curls 40,50,60 x 12 (3sec)

Rope Cable kickbacks 40,50,60 x 15,12, + dropset
Hammer curls 35,40,45 x 15,12, + drop set

OH Tricep Extensions 130,145 x 15 (3sec)
DB curls 20 x 12,12 (3sec)

(16600 steps)

Evening session:

Flat Bench
Bar x 8 x 3
95 x 5
135 x 5
185 x 3
225 x 1
275 x 1
295 x 1

—————————
REST November 24 (3200 steps)
—————————
REST November 25 (16600 steps)
—————————

Legs at PF November 26 [PXE]

5min stationary bike @ 3

Superset:
Kettlebell Tibia raises 10 x 12,12
Standing tibia raises x 12,12

Leg Extensions 55 x 12,12,12 (3sec)
Seated hamstring curls 55,65,75 x 12,12,12 (3sec)
DB RDL 25 x 12,12,12 (3sec)
Seated Leg Press 1pps x 12,12,12 (3sec)

Foam roll + Lower half/psoas stretches

(22000 steps)
—————————

Shoulders & Traps at PF November 27 [PXE]

Warmup

Ez bar Upright Rows 40,50,60,70 x 12 + dropset
Reverse Pec Deck Flies 70 x 15,15,15 (3sec)
Seated DB Lateral Raises 20 x 15,15,15 + dropset
Seated DB OHP 40,45,50 x 12 (3sec)

Superset:
Rope Cable Shrugs 50 x 20,20,20 (3sec)
Pulldown machine narrow grip 50 x 12,10,8

Foam roll/psoas/lower stretches

(24500 steps)
—————————
REST November 28 (3100 steps)
—————————

Back at PF November 29 [PXE]

Warmup

Seated d-handle OH cable rows 40,50,70,80 x 12 + dropset
Seated cable rows 70,90,100,120 x 12 + dropset
High Rope Pull Rows 100 x 12,12,12,12 (3sec)
Rope sword pulls 40 x 12,12,12 (3sec)

5min elliptical

(20000 steps)
—————————

Chest at PF November 30 [PXE-ish]

Warmup

Smith Machine Flat Bench 50,100,150 x 12 + dropset
Incline DB Bench 30,40,45,50 x 15 (3sec) + dropset
DB uppercuts 20 x 12,12,12 + dropset
Pec Deck Flies 70,85,85 x 15,12,12 (3sec) + dropset

5min elliptical @ 3