6/22 (Rest)
Rest Day today. Slept in this morning and then prepped my food and posted some content before heading to work. I finished up a client program yesterday while at work then came home and played the new season of Warzone, had a lot of fun on it and I like the new map alot! Hoping to get some time to play it in more in the near future!
6/23 (Legs)
Went in to this one with my Quads still sore from Monday's Hacks but still progressed on my stuff today so that's a W. Tired as Hell from this one but I've got one more session this week then a much needed day off on Saturday!
Full Session:
Standing Calf Raise 1x13
Seated Calf Raise 1x10
Seated Leg Curl 1x12, 1x19
BB RDL 1x9
Leg Extension 2x14
RFE DB SS 1x13
Bilateral Cable Bicep Curl 1x10, 1x16
6/24 (Push)
Great Push session today, felt very tired going into it but I managed to get through it. Very much looking forward to the day off tomorrow.
Full Session:
S/A Kneeling Pulldown 1x12, 1x16
Seated Cable Fly 1x10
LifeFitness Incline Press 1x7, 1x15
Smith Floor Press 1x8, 1x14
S/A Machine Overhead Extension 1x9, 1x8
Lying Cuffed Lateral 1x9, 1x11, 1x6
6/25 (Rest)
Rest day today. Had a busy morning of client check in's and then my parents came in to town and spent time with me yesterday afternoon! Had a great lunch and good conversation with them. Spent the rest of the day chilling and eating!
6/26 (Legs)
Sunday Squat session! Really happy with today's session and how everything felt, very tired and will spend the rest of the day relaxing and recovering!
Full Session:
DB Lateral 1x10, 1x14
Seated Calf Raise 1x12
Standing Calf 1x11
Lying Leg Curl 1x12, 1x9
Paused Leg Extension 1x13
Reverse Banded Hack Squat 1x8, 1x18
6/27 (Rest)
Rest today, worked the morning at the store and then ran to the bank and got some things done there. Came home and prepped some food and posted some content and chilled the rest of the night!
6/28 (Pull)
Pull today + Leg Extensions. This is a program change I've wanted to make for a few weeks. With the addition of the Leg Extension I'll now be hitting my Quads 3 times a week (Sunday, Tuesday, Thursday). If this negatively effects my Leg sessions I'll remove it.
Full Session:
S/L Leg Extension 1x24
Bilateral D Handle'd Cable Pulldown 1x9 1x12
S/A FreeMotion Low Row 1x15/16, 1x10
Hammer Pulldown 1x12
T Bar Row + Scap Retractions 1x11, 1x20
DB Hammer Curl 1x6, 1x10
Incline DB Curl 1x12, 1x17
Cuffed Rear Delt Fly 1x11, 1x13
6/29 (Rest)
Rest day today and I also had the day off from work which was nice! Woke up and prepped my food for the day and took progress pics and then Carissa and I went grocery shopping. Came home and posted some content and then filmed a Q&A for YouTube and then spent the next chunk of the evening editing it. Ended the night by prepping my food for the next day and then watching TV and playing video games!
6/30 (Legs)
Great Leg session today. Progressed all my Quad work which gives me the green light to keep the S/L Leg Extension in on Pull days. I have an early morning Push session tomorrow so the goal for the rest of the night is to finish up with content work early and then chill for the rest of the night, probably gonna watch the Yankees game and maybe play some Warzone!
Full Session:
Bilateral Cable Bicep Curl 1x11, 1x17
Standing Calf Raise 1x13
Seated Calf Raise 1x11
Seated Leg Curl 1x9, 1x22
BB RDL 1x8
Leg Extension 1x8, 1x15
Contra RFE DB SS 1x13
7/1 (Push)
Great Push session today, felt very tired coming into it after RDL's yesterday but progressed all my stuff. Very much looking forward to being off tomorrow even though I have to work at the store in the afternoon.
Full Session:
S/A Low Cable Row 1x11, 1x16
Hammer Strength Pec Dec 1x12
Mid Incline Smith Press 1x9, 1x12.5
Magnum Pec Dec 1x7 (last time doing this, doesn't fit the session anymore)
Cybex Lateral 1x13, 1x20
Smith JM Press 1x8, 1x11
Cross Body Tricep Extension 1x12
Standing Cuffed Lateral 1x9+partials
7/2 (Rest)
Rest Day today. Client check in's this morning and then working at the store this afternoon. Not particularly excited about the latter but it gives me an opportunity to get some content work done so I am thankful for that I guess. Hack Squat legs tomorrow then heading back home to my parents for the 4th of July. Hopefully this is the last weekend where I have to go somewhere, really getting tired of that lately.
7/3 (Legs)
Great Leg session this morning before heading out to my parents house for the 4th of July. They have a party at their house every year and it's a tradition for me to go! Next time I come around to this session I will flop my sets of Lying Leg Curl so that I do my heavier set first and lighter set second, that should make progression on this a little more manageable.
Full Session:
DB Lateral 1x11, 1x14 (partial reps on both)
Seated Calf Raise 1x13
Standing Calf Raise 1x13
Lying Leg Curl 1x11, 1x6
Paused Leg Extension 1x13
Reverse Banded Hack Squat 1x9, 1x19.5
7/4 (Rest)
4th of July today and a rest day. As mentioned yesterday went to my parents house for the 4th and ate whatever I wanted. Digestion takes a hit on these days but it's worth it for the time spent with family!
7/5 (Pull)
An absolute melter today, heat index of 106 and 60% humidity. Soooooo much sweat in this one lol, focusing on hyper hydrating the rest of the night. Rest day tomorrow which I'm looking forward to!
Full Session:
S/L Leg Extension 1x18
Reverse Pec Dec 1x12, 1x14
S/A Hammer Low Row 1x10, 1x17
Hammer High Row 1x9
Bilateral D Handle'd Mag Grip Pulldown 1x13, 1x8
StarTrac Pulldown 1x11, 1x17
EZ Bar Curl 1x8, 1x12
Face Away Cable Curl 1x10, 1x12
7/6 (Rest)
Rest Day today, very busy day and got a lot of content recorded and posted as well as a client consultation. RDL legs tomorrow and I'm ready for it!
7/7 (Legs)
This session is so damn hard. Push in the morning so I'm going to try and get in bed early tonight so I can be ready for that!
Full Session:
Bilateral Bicep Cable Curl 1x12, 1x17
Standing Calf Raise 1x10
Seated Calf Raise 1x13
Seated Leg Curl 1x10, 1x15
BB RDL 1x7
Leg Extension 1x9, 1x16
Contra RFE DB SS 1x13
7/8 (Push)
I've re-worked my programming on this session to hopefully make progression a little more long-term. Moved the order around of the movements around and am excited to see how this program re-work pans out!
Full Session:
S/A Kneeling Pulldown 1x12, 1x17
DB Lateral 1x10, 1x15 (+ partials to failure)
LifeFitness Incline Press 1x9, 1x14.5
Smith Floor Press 1x9, 1x15
S/A Cuffed Lateral 1x11, 1x10
Seated Cable Fly 1x12
S/A Overhead Tricep Extension 1x11
7/9 (Rest)
Rest Day today plus check in day with clients. Got my work done in the morning and then Carissa and I headed out to Michigan to spend the day on the beach and get some dinner! Had a great time.
7/10 (Legs)
Sunday Squat day, really happy with how today went! Feeling pretty exhausted from this one and looking forward to the day off tomorrow.
Full Session:
Seated Calf Raise 1x13
Standing Calf Raise 1x11
Paused Leg Extension 1x12
Lying Leg Curl 1x7, 1x11
Reverse Banded Hack Squat 1x10, 1x16
Lying Cuffed Lateral 1x10, 1x16
7/11 (Rest)
Rest day today, had a hard time falling asleep yesterday so I was pretty tired today. Powered through the day and got a lot of content replied to and created, and then got to relax and play some video games at night. Pull + Leg Extensions tomorrow!
7/12 (Pull)
Solid Pull session today, touched a lot of new weights on majority of my movements. Gym was pretty packed this afternoon so I was trying to work at a fast pace and get out ASAP. Rest tomorrow to get ready to finish the training week strong!
Full Session:
S/L Leg Extension 1x20
Cuffed Rear Delt Fly 1x11, 1x14
Bilateral D Handle'd Pulldown 1x11, 1x14
FreeMotion Low Row 1x11, 1x10
Hammer Pulldown 1x12
T Bar Row 1x10, 1x17
DB Hammer Curl 1x6, 1x11
Incline DB Curl 2x7
7/13 (Rest)
Rest Day today and a super productive one at that. Got a bunch of content filmed, edited and uploaded and did some meal prepping as well. Very satisfied with today! Legs B tomorrow!!
7/14 (Legs)
Really great session today, felt exhausted this morning but as it got closer to the session I started to wake up and I knew it was on today. Had a badass RDL set that I forgot to hit "record" for which is a major L. Push in the morning and then a rest day Saturday!
Full Session:
Bilateral Cable Bicep Curl 1x11, 1x18
Standing Calf Raise 1x11
Seated Calf Raise 1x10
Seated Leg Curl 1x11, 1x17
BB RDL 1x8
Leg Extension 1x10, 1x18
RFE DB SS 1x11
7/15 (Push)
Was tired as Hell for this one but managed to have a great session. Much needed day off tomorrow but first I have to knock out this last shift of the week at the store 🙃 wish me luck lol
Full Session:
S/A Low Row 1x12, 1x18
Hammer Strength Pec Dec 1x13
Mid Incline Smith 1x7, 1x14
Cybex Lateral 1x10, 1x14.5
Smith JM Press 1x9, 1x11
Standing Cuffed Lateral 1x10
Cross Body Tricep Extension 1x14
