Starting a log, training like a madman to work out my anger!

[Buildingup24]

Agreed man. You are right. I'm actually going to give church a try as well. I think it will help me.

Good lookin out man. I'm just going harder, trying not to exceed 3 hours though which is what I usually do.

Yeah last time I did that I mean it didn't address the issue. Just masked it. It's gonna be tough but support from friends like you are helping so much.

Class last night was terrible with her. Really took a toll on me

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Right that's what I mean. Keep your head up. Good things come to good people, even in a world of ppl thinking that nice guys don't win.

 

[rustilldown]

Good
Things eventually will happen to good people indeed. Keep your head up mike and use the gym as fuel. Feel free to shoot me a text anytime ill beside to answer you .!

 

[NoFatChicks91]

Thanks guys you are all great friends.

Btw got a PR 370 x 5 deadlift!

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[Buildingup24]

Thanks guys you are all great friends.

Btw got a PR 370 x 5 deadlift!

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Badass

 

[NoFatChicks91]

Thanks dude!

Arms

Dumbell Curl: 40 x 8 / 40 x 8 / 35 x 8 / 30 x 8 / 25 x 8 dropsets
Tricep Dips 17 / 10 / 9 / 8 / 8
EZ Bar Curl: 75 x 8 / 75 x 8 / 70 x 8 / 65 x 8 / 65 x 8
Close Grip Bench: 100 x 12 / 100 x 10 / 100 x 8 / 100 x 8

Superset
Kettlebell Curl: 25 x 10 / 25 x 10 / 20 x 10 / 20 x 10
Cable Curl: 40 x 10 / 43 x 10 / 40 x 10 / 37 x 10

Superset
Standing Dumbell Overhead Extention 55 x 12 / 55 x 12 / 55 x 10 / 55 x 10
Skull Crusher 45 x 10 / 45 x 10 / 40 x 10 / 40 x 10

Incline Dumbell Curl: 22.5 x 10 / 22.5 x 10 / 20 x 10 / 17.5 x 10
Hammer curl: 25 x 8 / 20 x 10 / 20 x 10 / 20 x 10 / 17.5 x 12

Cable Tricep Ext with Rope: 27.5 x 12 / 27.5 10 / 25 x 12 /25 x 12 /22.5 x 10
Reverse grip Tricep Extention: 47.5 x 10 / 45 x 10 / 45 x 10 / 42.5 x 10

Forearms
Reverse grip barbell Curl: 40 x 8 x 8 x 8
Reverse grip barbell curl with wrists down : 40 x 8 x 8 x 8

 

[NoFatChicks91]

Sick chest day

Incline bench PR 135 x 8 no spotter

Incline Bench: 95 x 12 / 115 x 12 / 135 x 8 / 135 x 6 / 125 x 10 / 125 x 10 / 125 x 10
Icline DB Press: 60 x 6 / 60 x 5 / 55 x 6 / 55 x 6 / 55 x 6 /55 x 6 / 50 x 8 / 50 x 8
Dumbell Press: 55 x 6 / 55 x 6 / 55 x 6 / 55 x 6 / 50 x 8 / 50 x 6 / 50 x 6 / 50 x 6
Decline DB Press: 50 x 6 / 50 x 6 / 50 x 6 / 50 x 6/ 45 x 8 / 45 x 8
100 pushups
Hammer Strength Bench Press: 145 x 8 / 145 x 8 / 145 x 6 / 145 x 6 / 135 x 10 / 135 x 10
Incline Dumbell Flys: 20 x 12 / 20 x 12 / 20 x 10 / 17.5 10
Cable Flys 17 x 10 / 13 x 12 / 13 x 12 /13 x 12
Cable Inner 17 x 12 / 20 x 10 / 17 x 12 / 17 x 12

Abs
Log splitters with cables Low cables, medium cables, high cables. 1 set of each for each side, 20 reps
Ab roller 25 reps 2 sets
Decline Situps 25 reps 2 sets
Decline Bench Leg Raise 12 reps 3 sets

30 mins cardio

 

[NoFatChicks91]

SICK day SICK SICK shoulders were fucked

Overhead Press: 95 x 5 / 115 x 5 / 110 x 5 / 105 x 5 / 105 x 5 / 100 x 5/ 100 x 5 / 100 x 5
Seated Dumbell Press: 45 x 6 / 50 x 5 / 50 x 5 / 45 x 6 / 45 x 6 / 45 x 5 / 45 x 5 / 45 x 5

Giant Set - NO REST BETWEEN EXERCISES
Seated DB Front Raise: 12.5 x 10 / 12.5 x 10 / 12.5 x 10 / 12.5 x 10
DB Lateral Raise: 17.5 x 10 / 17.5 x 10 / 15 x 10 / 15 x 10
Arnold Press: 25 x 10 / 25 x 10 / 22.5 x 10 / 22.5 x 10

Bent over Reverse Fly 1 set then a drop set on each set
25 x 12 / 25 x 12 / 25 x 10 / 25 x 10
Dropsets 17.5 x 12 / 17.5 x 12 / 17.5 x 10 / 17.5 x 10

Superset
Cable Upright row (Overhead) : 27.5 x 12 / 27.5 x 10 / 25 x 10 / 22.5 x 12
Face Pull: 37.5 x 12 / 37.5 x 10 / 35 x 12 / 35 x 12

Superset
Lat raise (Machine): 70 x 12 / 70 x 10 / 65 x 10 / 65 x 10
Machine Rear flys: 115 x 10 / 110 x 10 / 110 x 10 / 105 x 10

Cable Crossover superset
Low Cable: 7 x 12 x 12 x 12
High Cable 7 x 12 x 12 x 12

Barbell Shrug: 175 x 12 / 175 x 12 / 170 x 12 / 170 x 10 / 165 x 12
Dumbell Shrug: 65 x 12 / 65 x 10 / 65 x 10 / 65 x 12 / 60 x 10

30 mins stairstepping

 

[NoFatChicks91]

Back

Workout # 1

Barbell Row: 135 x 5 / 145 x 5 / 140 x 5 / 140 x 5 / 140 x 5 / 135 x 5
Pendlay Row: 115 x 5 / 120 x 5 / 125 x5 / 125 x 5 / 125 x 5
Deadlift: 370 x 5 / 375 x 3 / 360 x 5 / 350 x 5 / 340 x 5/ 330 x 5
Chin Up: 5 / 4/ 3 / 3 /3
Dumbell Lawnmowers: 55 x 12 / 55 x 10 / 50 x 12 / 50 x 10 / 50 x 10

10 sets lat pulldown ANNIHILATION
110 x 10 / 110 x 10 / 105 x 10 / 100 x 10 / 100 x 10 / 100 x 10 / 100 x 10 / 100 x 10 / 95 x 10 / 70 x 12 dropset

Reverse Grip Lat Pulldown: 100 x 12 / 100 x 10 / 90 x 12 / 90 x 12
Seated Cable Row: 75 x 10 / 70 x 10 / 60 x 12 / 60 x 10
Lat Pulldown: 40 x 12 /40 x 10 / 37.5 x 12 / 37.5 x 10 / 37.5 x 10

Sick ab session

Workout # 2
Barbell row ( Again ) : 135 x 5 / 135 x 6 / 135 x 5 / 135 x 5 / 135 x 5
Seated Row Machine: 180 x 12 / 180 x 10 / 180 x 10 / 180 x 10

5 sets of low rest preacher curls on machine
3 sets seated cable curl
4 sets dip machine
4 sets rope tricep extention

30 mins stairstepping

 

[Buildingup24]

Holy crap that's awesome

 

[NoFatChicks91]

Thanks man haha sorry that's a lot to read eh?

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