getfit74

Tuesday September 8th

Weight - 178.5Lbs.

Body Parts - Legs + Calves + Abs



Had a pretty good workout today, tried to get shoulders in today. It wasn't bothering me today, didn't want to push it so I went super light got a good pump and no pain



Leg Press
- 180 x 12
- 290 x 12
- 310 x 12
- 330 x 12

Leg Press Calve Raise
- 270 x 15
- 290 x 15
- 310 x 15
- 330 x 12

Leg Extensions
- 105 x 12
- 120 x 12
- 135 x 12

Leg Curls
- 105 x 12
- 120 x 12
- 120 x 12

D/B Front Raises
- 15 x 12
- 15 x 12

D/B Side Raises
- 15 x 12
- 15 x 12

D/B Rear Delt Raises
- 15 x 12
- 15 x 12

XiL3

Nice leg presses and calf raises!

getfit74

Thanks bro.

getfit74

Thursday September 10th

Weight - 180Lbs.

Body Parts - Chest + Biceps + Abs



Had decent workout today, tried to go up a little bit in weight today on flat and incline bench. Went to a 10-8-6 pyramid instead of my regular 12-10-8. Probably should have stayed lighter, kinda aggravated my shoulder. Think next week i might just do a push-up routine for chest.


Kneeling Rope Crunch
- 100 x 12
- 110 x 12
- 110 x 12

Rotator Cuff (internal + external rotation)
- 25 x 12
- 25 x 12

Decline Leglifts
- 12
- 12
- 12

B/B Flat Bench
- 135 x 10
- 185 x 12
- 195 x 10
- 205 x 8

D/B Incline
- 65 x 10
- 70 x 8
- 75 x 5

B/B Decline
- 155 x 12
- 165 x 10
- 175 x 8

B/B Curls
- 45 x 10
- 65 x 12
- 75 x 10
- 85 x 4

Standing D/B Curls
- 30 x 12
- 35 x 10
- 40 x 8

Preacher Curls (Life Fitness Machine)
- 30 x 12
- 40 x 12
- 50 x 12

XiL3

Bench is coming back bro.

getfit74

Thanks man, I probably should have stayed lighter. Going to do a push-up routine next week for chest and lay off the bench and see if the shoulder gets better. I think it's gradually getting somewhat better. I know it would be best to just lay off for a few weeks, but I just can't make myself do it.

getfit74

Saturday September 12th

Weight - 178.5Lbs.

Body Parts - Back + Triceps + Abs



Kneeling Rope Crunches (Obliques)
- 90 x 12
- 90 x 12
- 90 x 12
- 90 x 12

Stirrup Grip Pulldowns
- 90 x 12
- 105 x 12
- 120 x 12
- 135 x 10

Seated Rows (Life Fitness Machine)
- 90 x 12
- 105 x 10
- 120 x 8

V-Bar Pulldowns
- 90 x 12
- 105 x 10
- 120 x 8

V-Bar Pushdowns
- 60 x 12
- 75 x 12
- 75 x 12
- 80 x 8

Seated Dips (Life Fitness Machine)
- 120 x 12
- 135 x 12
- 135 x 13
The dips were light, felt good at this weight. Could have done a lot more weight but felt if i went any higher it was going to aggravate the shoulder.

Overhead Rope Extensions
- 70 x 12
- 75 x 12
- 70 x 12

getfit74

Tuesday September 22nd

Weight - 177.5Lbs.

Body Parts - Legs + Calves + Shoulder + Abs


Felt good getting back in the gym this week, decided to just take all of last week off to try to let me shoulder heal and was working over time all week and all weekend


Kneeling Rope Crunch
- 100 x 12
- 110 x 12
- 110 x 12

Leg Press
- 180 x 12
- 290 x 12
- 310 x 12
- 330 x 12

Leg Press Calve Raises
- 270 x 15
- 290 x 15
- 310 x 15
- 330 x 15

Leg Curl
- 105 x 12
- 120 x 12
- 120 x 12

Leg Extension
- 105 x 12
- 120 x 12
- 135 x 12


Side Raises
- 15 x 12
- 15 x 12

Front Raises
- 15 x 12
- 15 x 12

Rear Delt Raises
- 15 x 12
- 15 x 12

getfit74

Thursday September 24th

Weight - 177.5Lbs.

Body Parts - Chest + Biceps + Abs


Hanging Leg Raise
- 12
- 12
- 12

D/B Incline Bench
- 40 x 12
- 65 x 10
- 70 x 8
- 75 x 6

D/B Flat Bench
- 65 x 12
- 70 x 10
- 75 x 8

Hammer Strength Iso-Lateral Bench
- 90 x 12
- 110 x 12
- 130 x 12

Seated D/B Curls
- 20 x 12
- 30 x 12
- 35 x 10
- 40 x 8

Close Grip Cable Curls
- 85 x 12
- 85 x 10
- 85 x 10

Incline Bench D/B Curls
- 20 x 10
- 20 x 10
- 20 x 10