5/21 (Rest)
Rest day today, Saturday morning spent with check ins as usual. After finishing that up Carissa and I went out for lunch and then ran some errands. It rained all day so we just bummed around the house and ended up making spaghetti and meatballs for dinner. In bed at 9:30 haha, early night for both of us!
5/22 (Legs)
Sunday morning Leg session went perfect! Still playing around with Split Squat setups to see what elevation I prefer and I think today's setup was promising! RDL continues to steadily climb in performance and Adductor felt pretty decent today.
After this session was over I got a text from my Dad saying my parents were going to be in town for the afternoon so I raced home and met them for lunch, then we went to Carissa's mom's house and spent the afternoon there and had dinner there! Overall a very great but busy Sunday!
Full Session:
Adductor rehab work 3x30@50
Standing Calf Raise 1x13+1
Seated Calf Raise 1x13
Seated Leg Curl 1x14
BB RDL 1x10
Leg Extension 1x14, 1x15
RFE DB SS 1x13
DB Lateral 1x14, 1x20 (partial reps to failure both sets)
5/23 (Pull)
Great Pull session today. First attempt using a new Preacher Curl which I misjudged the shit out of the weight with Set 1 was a 4 repper and Set 2 was a 5 🤣 We out here powerlifting Bicep Curls. I'll have a better sense of what to use next rotation, I guess.
Full Session:
Bilateral D Handle'd Cable Pulldown 1x10, 1x11
S/A Machine Low Row 1x13, 1x8
Hammer Pulldown 1x12
Icarian T Bar Row + Scapula Retractions 1x10, 1x18.5
LifeFitness Preacher Curl 1x4, 1x5
Incline DB Curl 1x12, 1x16
5/24 (Rest)
Rest day today, worked the morning shift at work where I made and posted some content. Ran to the post office after work and picked up Carissa's prescription then came home and played some video games for a little bit before watching the NBA Playoffs and going to bed early!
5/25 (Legs)
Amazing Leg session this morning, I feel like I got hit by a fucking train. 10 rep and 20 rep Hacks today got me fucked up. Rest Day tomorrow which is an absolute MUST after today.
Full Session:
Adductor rehab work 3x30@40
Seated Calf Raise 1x15
Standing Calf Raise 1x14
Lying Leg Curl 1x14, 1x7
Paused Leg Extension 1x10
Reverse Banded Hack Squat 1x10, 1x20
Bilateral Cable Bicep Curl 1x11, 1x15
5/26 (Rest)
Rest day today, worked the morning shift at work then came home and prepped some food before having a client consultation. Ended the night by playing some video games and watching the NBA Playoffs and went to bed a little early!
5/27 (Push)
Great Push session this morning, last session of the week! Looking forward to an off day tomorrow with check in's and then Carissa and I are going to watch a movie! Have to work at the store this afternoon and then going to come home and sleeeeeeepp lol I am exhausted right now.
Full Session:
S/A Cable Low Row 1x9, 1x15
Hammer Strength Pec Dec 1x13
Mid Incline Smith Press 1x10, 1x6+ecc
Magnum Pec Dec Fly 1x9
Reverse Pec Dec Fly 1x11.5, 1x15
Cybex Lateral 1x13, 1x18
Standing Cuffed Lateral 1x11
Smith JM Press 1x9, 1x11+ecc
Cross Body Tricep Extension 1x12
5/28 (Rest)
Rest day today, kind of a weird start to the day. Had some technical problems during check in's so I had to improvise and do them a different way, which wasn't ideal. We were also supposed to have a tech come and look at our freezer yesterday and he completely ghosted us so it was a strange one. We went and saw the Bob's Burgers movie at night which we've been waiting for for a while! Pretty solid Saturday overall despite the strange start.
5/29 (Legs)
Sunday funday aka RDL Legs. Got to see one of my clients in-person today and assess some of his training. He's making his competitive debut later this year so I'll take any opportunity I can to try and tighten things up for him when possible. Absolutely smashed from this one, relaxing the rest of the day and resting tomorrow as well!
Full Session:
Adductor rehab work 3x30@50,45,40
Standing Calf Raise 1x14
Seated Calf Raise 1x10
Seated Leg Curl 1x15
BB RDL 1x7
Leg Extension 1x10, 1x17
RFE DB SS 1x14
DB Lateral 1x16, 1x10 (partial reps to failure both sets)
5/30 (Rest)
Rest Day today. Worked at the store for 4 hours then we closed early for Memorial Day. Came home and Carissa and I went out for lunch and then came home and watched Stranger Things season 4! 2 episodes left!
5/31 (Pull)
Great Pull session today, felt strooooong. Increased in load and reps in almost everything today. Resting tomorrow then Hack Squat legs on Thursday.
Full Session:
S/A Hammer Low Row 1x12, 1x16
Hammer High Row 1x11
Bilateral D Handle'd Mag Grip Pulldown 1x14, 1x11
StarTrac Pulldown 1x12, 1x18
Seated Hammer Shrug 1x11, 1x15
EZ Bar Curl 1x13, 1x8
DB Preacher Curl 1x13, 1x17
6/1 (Rest)
Rest Day today. Got some business things taken care of this morning and posted some content, then finished season 4 of Stranger Things (or at least the first part). Went to work which was an insanelyyyy busy day, got home late, prepped some food and then hit the sheets.
6/2 (Legs)
Another busy morning at work before heading to the gym for Legs. Two sets of Hacks on the menu which I was looking forward to all day. Very happy with today's work! Push tomorrow morning, so I have a short turnaround time so I need to get some client work finished up tonight and then going to chill on the couch.
Full Session:
Adductor rehab work 3x30@40,45,50
Seated Calf Raise 1x12
Standing Calf Raise 1x11
Paused Leg Extension 1x11+1
Lying Leg Curl 1x14.5, 1x8
Reverse Banded Hack Squat 1x10, 1x17
Bilateral Cable Bicep Curl 1x10, 1x15
6/3 (Push)
Early morning Push today, went great! I'm in a great groove with my pressing right now and have been pretty hyped for each Push day because of it. Have a busy afternoon of work to do so getting geared up to tackle that and ready for the weekend!
Full Session:
S/A Kneeling Pulldown 1x12, 1x14
Seated Cable Fly 1x11
LifeFitness Incline Press 1x7, 1x15
Smith Floor Press 1x9, 1x14
S/A Overhead Tricep Extension 1x10
Cuffed Rear Delt Fly 1x12, 1x17 (partial reps to failure both sets)
Lying Cuffed Lateral 1x14, 1x11, 1x7
6/4 (Rest)
Rest day today, woke up and got my check in's done and then Carissa and I went out for breakfast and got groceries. Came home and took a nap and then played some Warzone before we watched The Boys and The Witcher anime movie before hitting the sheets!
6/5 (Legs)
Bright and early Legs this morning, moved at an awesome pace and felt great during this one. I've been contemplating adding another Ham Curl variation after the RDL's and I experimented with that today, greatly overestimated my weight and only got 6 reps each leg so if I decide to keep this in I'll know to reduce load next time.
Have some client work to catch up on the rest of the day and then going to try and relax and play some video games!
Full Session:
Standing Calf Raise 1x11
Seated Calf Raise 1x13
Seated Leg Curl 1x10
BB RDL 1x9
S/L Leg Curl 1x6
Leg Extension 1x12, 1x19
RFE DB SS 1x11
DB Lateral 1x18, 1x12 (partial reps both sets)
6/6 (Pull)
I have been dealing with some nasty digestion the past few days out of the blue and was having loose stools all morning leading up to this workout which makes training annoying. It's hard to set a good brace and feel comfortable during training when your stomach's a mess. Still had a perfect session but it was just a little more uncomfortable than it needed to be.
Full Session:
Bilateral D Handle'd Cable Pulldown 1x12, 1x13
S/A Machine Low Row 1x14, 1x9
Hammer Strength Pulldown 1x11
T Bar Row + Scapular Retractions 1x9.5, 1x19
LifeFitness Preacher Curl 1x6, 1x7
Incline DB Curl 1x12, 1x17
6/7 (Rest)
Rest day today, very busy day! I worked the morning shift at the store where I posted content and replied to comments, then I went from the store to an accountant's office where I filed all my paperwork to make BTB an official business! From there I came home and prepped some food and edited a YouTube video before calling it a night and playing some video games for a little bit.
6/8 (Legs)
Last session before Vegas, of course it's Hack Squat legs! Had a great fucking session which is the perfect way to head into vacation. I will probably get 1 or 2 Deload-like sessions while out there but we will see. If I don't feel like training, I won't. Looking forward to taking a small step back for a little bit and enjoying myself, this will be my first real vacation in about 3 years!
Full Session:
Adductor rehab work 3x30@30
Seated Calf Raise 1x16
Standing Calf Raise 1x13
Lying Leg Curl 1x15, 1x8.5
Paused Leg Extension 1x12
Reverse Banded Hack Squat 1x11, 1x20
Bilateral Cable Bicep Curl
6/9 - 6/14 (Rest)
Took 6 days off to go to Vegas for a wedding. Going into this trip I told myself if I felt the urge to train I would do it but I was really enjoying the time off from the gym so I didn't. Had a great time in Vegas and it was great to step back from the bodybuilding lifestyle for a bit, that was the first time I'd done so in 3 years!
6/15 (Legs)
First session back after Vegas! Took me a little bit to get back in the groove but once I did it was like I never left. I felt great today and took tons of progressions despite taking nearly a week off completely. Just goes to show that there is usually nothing but good things that come from taking a step back every once in a while. Ready to get back into the swing of things and get settled into some more great training!
Full Session:
Adductor rehab work
Standing Calf Raise 1x12
Seated Calf Raise 1x14
Seated Leg Curl 1x11, 1x16.5
BB RDL 1x10
Leg Extension 1x13, 1x20
RFE DB SS 1x12
DB Lateral 1x8, 1x13 (+partials both sets)
6/16 (Rest)
Rest day today, pretty busy day! Worked the morning shift at the store and then went to my accountant's office to sign some paperwork, then went to the post office to drop off a box, then got some groceries. Came home and prepped some food before calling it a day and playing video games the rest of the night.
6/17 (Push)
Great Push session today. Today's Push session and Wednesday's Leg session have served as "reload" workouts for me where I've eased myself back into training after taking 6 days off. I came home in the middle of the week so it was difficult to pick up where I left off prior to leaving, so I've just used this week to get myself back in the groove. Next week will be a "normal" week of training which I'm looking forward to!
Full Session:
S/A Low Cable Row 1x10, 1x15
Paused Hammer Strength Pec Dec 1x12
Mid Incline Smith Press 1x9, 1x11.5
Smith JM Press 1x7, 1x9
Magnum Pec Dec 1x7
Cybex Lateral 1x11, 1x19
Standing Cuffed Lateral 1x7
Cross Body Tricep Extension 1x12
6/18 & 6/19 (Rest)
Double rest this weekend, had to work at the store on Saturday to cover for someone on vacation and did Check In's while there. Left work and went to my parent's house for father's day. Spent Sunday at my grandparents house for Father's Day and had a great meal, awesome day overall, I love days like this!
6/20 (Legs)
Great way to kick off my first "normal" week of training since Vegas. Ready to get stuck back into training and get on a good groove again!
Full Session:
Seated Calf Raise 1x12
Standing Calf Raise 1x10
Lying Leg Curl 1x11, 1x8
Paused Leg Extension 1x13
Reverse Banded Hack Squat 1x8, 1x17.5
Bilateral Cable Bicep Curl 1x10, 1x16
6/21 (Pull)
I did Bicep curls on Legs yesterday not remembering I had Pull today so instead of doing my usual Bicep work I did some Delt work. Not really sure what I was thinking going into Legs thinking I was doing Biceps but I must have been day dreaming. Nothing a few tweaks can't fix!
Full Session:
Reverse Pec Dec 1x11, 1x15
S/A Hammer Row 1x10, 1x14
Hammer High Row 1x10
Bilateral D Handle'd Mag Grip Pulldown 1x12, 1x7
StarTrac Pulldown 1x10.5, 1x15
Seated Hammer Shrug 1x8, 1x12
Arsenal Lateral Raise 1x10, 1x12 (partial reps to failure both sets)
