Back.


Wide Grip Pulldowns
140 x 10
150 x 10
160 x 8
170 x 7

Deadlifts (kept losing my grip...grr)
275 x 8
295 x 7
315 x 6
315 x 6 (ill have this fixed for next week...damn grip was a bitch today..)

Seated Rows
115 x 10
125 x 10
135 x 10
145 x 10 (upping these next week)





Short night... felt good Need to fix my grip on deads and increase weight on rows...

Chest and Bi


Bench Press BB
185 x 10
205 x 10
225 x 8
245 x 5

Incline Bench BB
135 x 10
155 x 10
175 x 8
195 x 6

Chest Press Machine
180 x 10
200 x 10
230 x 8
250 x 7


Alternating Bi Curls
45 x 9
47.5 x 7
47.5 x 7
50 x 6

Overhead Bi Curls
40 x 10
50 x 8
50 x 8
50 x 8




Good workout

Shoudlers, Traps, And Tris


Shoulder Press
115 x 10
135 x 10
155 x 8
175 x 6

Front Raise
40 x 10
40 x 9
45 x 8
45 x 7

Face Pulls
130 x 10
140 x 10
150 x 10
150 x 10


Shrugs
270 x 12
270 x 10
270 x 12


Close Grip Bench
135 x 10
155 x 10
155 x 10
155 x 10

Cable Pushdown
70 x 15
80 x 10
90 x 10
100 x 8
100 x 8



Decent Day

Back and Calfs

deads
135 x 10 warmup
285 x 10
305 x 8
325 x 7
345 x 6
365 x 5

Bent Over DB Rows
110 x 10
115 x 10
120 x 10
125 x 10

Wide Grip Pulldowns
140 x 10
150 x 7
150 x 7
150 x 7



Seated Calf Raises 180lbs
4 sets of 25

Standing Raises (different positions)
4 sets of 20

chest and Bi


Chest Press BB
185 x 10
205 x 10
225 x 8
245 x 6

Incline BB
135 x 10
155 x 10
175 x 8
195 x 6

Chest fly
100 x 10
120 x 10
100 x 10
100 x 10



Spider Curls
70 x 12
80 x 10
80 x 8
80 x 8

Overhead Cable Curls
50 x 10
50 x 10
60 x 10
60 x 10



Good day

Shoulders Traps and Tris

Feel like hell.....

Shoudler Press
115 x 10
135 x 10
155 x 8
175 x 6

Upright Row
135 x 10
135 x 10
135 x 10
135 x 10

Face Pulls
130 x 10
140x 10
150 x 10
150 x 10



Shrugs
270 x 10
270 x 10
270 x 10


Tri extension....
70 x 10
70 x 8
70 x 8
70 x 8

Pushdowns
80 x 10
90 x 8
90 x 8
80 x 10




Good day

Legs!



Squats
135 x 10 (warmup)
275 x 9
295 x 8
315 x 7
335 x 6
335 x 6

Front Squats
185 x 10
205 x 8
225 x 7
245 x 6

Kneeling Leg Curls
75 x 10
80 x 10
90 x 8



Good day

Busy week.

Worked 50hrs....did thanksgiving... got ALL my Xmas shopping done for my kids and my wife......went and got fitted for a tux....going to a wedding this tomorrow.........still worked out this week.....MISSED LEGS NOOOOOOOO!



Don't have shit tons of time to update which sucks....so im going to pick up on this next week...

Back.


Deadlifts
225 x 10
295 x 8
315 x 7
335 x 6

Bent Over BB Rows
185 x 8
185 x 8
185 x 8
205 x 6

Close Grip Pulldowns
130 x 9
140 x 9
150 x 8
160 x 7


Good day...

Chest and Bi


BB Press
185 x 10
205 x 10
225 x 10
245 x 7 (need to increase the lower numbers)

DB Incline
75 x 10
85 x 8
85 x 8
85 x 7

Chest Fly
100 x 10
100 x 10
100 x 10
120 x 8



Spider Curls
70 x 12
80 x 10
80 x 8
80 x 8

Alternating Bi Curl
42.5 x 8
42.5 x 7
45 x 6
42.5 x 7