Shift Work & Weight lifting

[Gymrat1225]

PUSH
(9/8/14)

Incline bench- warm up
135x5.
155x5
175x5
185x4 (help on 5th rep) **PR

Dips- Bw x 21reps
4sets w/ +25lbs 8, 10, 9, 9 reps

Cable Crossover- 6 sets @ 40&30lbs
(Working on good pump)

Machine Press- 4platesx6 DS 2plates x12
2 plates x 10 R.P. 2 plates x 10

Lateral Raises-
15lbs x 12
20lbs x 12
20 x 12. DS 8x 12
20x 12. DS 10x 9

Triceps- bout 6 sets OH Ext. & push downs (1 & 2 arms)


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[Gymrat1225]

PULL
(9/9/14)
Pull-ups 3x10 @ bw (work on these)
Pulldowns (OH) 3x10 @165,150,150

T bar rows- 1plate x 10
2 plates x 6,10,9,9
Last set DS to 45x6
Rear Delt Flys (DB)
4sets x 13 @ 20lbs
Superset- Shrugs (AMRAP) w/ 70's

One Arm DB rows-
50lbs x20
70lbs x15
90lbs x9

Underhand Pulldowns- few sets till failure

Few sets of biceps nothing of not just getting a pump.


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[Gymrat1225]

Pretty awesome leg workout today, about to get my much needed 8 hours though. Log the workout tomorrow.

Off of work until Sunday night took vacation Friday and Saturday night going to a concert Friday night.

Planning on getting some fasted cardio in the morning. Then get on the tractor and plant some hedges in my yard. May take the day off from the gym haven't decided... Will let my body tell me come tomorrow.




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[Gymrat1225]

LEGS
(9/10/14)

Squats- WU 135x5, 185x5.
5sets x 5reps @225 lbs

Trap Bar Deads- superset w/ standing leg curls (10reps x 30lbs)
135x20
185x5
225 x 5
275 x 5
275 x 5
275 x 11 * PR (came out of no where almost passed out after the set)

Split Squats- w/ bar-
12reps
15reps
13 reps

Seated calf Raises
Ab Circuit



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[Gymrat1225]

About 20 min fasted jog this morning
Then planted some hedges took about an hour of hard lifting and work in 100 degree weather. Took a lot out of me, may take the day off we will see.


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[Gymrat1225]

Skipped workout today definitely needed a break. Will be ready to hit a nice 'push' workout tomorrow with more of a shoulder focus. Feeling some heavy push presses! I'm pumped!
Tonight got some mobility work done, foam rolling, & some abs.


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[Dave Shutler]

Shift work is a bitch and hard to really keep a consistent sleep schedule and all. Your body is always like "what the fuck are you doing to me?" haha. Anyways, what are your short/long term goals?