7/16 (Rest)
Rest day today and client check in's as well. Busy morning, got all my work done and then spent the majority of the day just resting and relaxing. Took a nap and played some video games and watched the CDL Major and then Carissa and I went out for dinner and got groceries. Perfectly spent rest day!
7/17 (Legs)
Sunday Squat session today, perfect Leg session! I added in a set of Bicep work in order to increase frequency there, I think it makes sense to fit in the program at this point and Arms can never be too big ya know?
Full Session:
Lying Cuffed Lateral 1x12, 1x25
Alternating DB Curl 1x11
Seated Calf Raise 1x12
Standing Calf Raise 1x13
Paused Leg Extension 1x14
Lying Leg Curl 1x8.5, 1x11
Reverse Banded Hack Squat 1x10, 1x20
7/18 (Rest)
Rest day today, currently at work where I'll be posting content and responding to comments and then the plan later is to go home and do a client consultation and then call my parents and catch up. I'll probably prep food after that and relax the rest of the night, Pull + Leg Extensions tomorrow!
7/19 (Pull)
Great Pull session today, felt a little tired waking up today and felt tired all morning, another sign of fatigue possibly creeping up. We'll keep an eye on things and take it session to session right now.
Full Session:
S/L Leg Extension 1x21
Reverse Pec Dec 1x8, 1x10
S/A Hammer Row 1x10, 1x16
Hammer High Row 1x10.5
Bilateral D Handle'd Pulldown 1x14, 1x9
StarTrac Pulldown 1x11, 1x16
EZ Bar Curl 1x10, 1x13
Face Away Cable Curl 1x11, 1x13
7/20 (Rest)
Rest day today, woke up and took progress pics and BP/BG and then did some client work and replied to comments. Posted some content and went to work where I worked on some content until it was time to train our new-hire. Got home a little later than normal because of that so I just took a shower and ate and hit the sheets.
7/21 (Legs)
Great session today despite the fatigue I felt going into it. Depending how tomorrow's Push session goes I may Deload next week just to drop off some fatigue and get back to feeling decent. Life has been very busy lately outside of the gym and I'm finding that's effecting recovery somewhat so a short pull-back may be in order in the near future.
Full Session:
Bilateral Cable Curl 1x10, 1x15
Standing Calf Raise 1x12
Seated Calf Raise 1x10 (~1 RIR)
Seated Leg Curl 1x12, 1x20
BB RDL 1x8
Leg Extension 1x12, 1x19
RFE DB SS 1x12
7/22 (Push)
Got around an hour or so less sleep last night so I felt a little off this morning but had a perfect Push session regardless. If someone put a gun to my head and forced me to make a decision I would probably give the green light to Deload next week but I'll make that decision in the next day or so just to be 100% certain it's the right move.
Full Session:
S/A Kneeling Pulldown 1x12, 1x15
DB Lateral 1x11, 1x16
LifeFitness Incline Press 1x8, 1x15.5
Smith Floor Press 1x9, 1x15
S/A Cable Lateral 2x12
Seated Cable Fly 1x14
S/A Overhead Extension 1x12
7/23 (Rest)
Rest Day today, had a hard time falling asleep last night again so I think it's safe to say I'm starting to enter overreaching territory as of late. I will definitely be Deloading starting tomorrow (Sunday).
7/24 (Legs - Deload)
1st Deload session of 3. Working at 1 total set per exercise (which sees total session volume reduce by 30%) and working at 1 RIR on the major compound movement of the day. Rest tomorrow then Deload Pull Tuesday afternoon.
Full Session:
Lying Cuffed Lateral 1x17
Alternating DB Curl 1x13
Seated Calf Raise 1x13
Standing Calf Raise 1x10
Lying Leg Curl 1x11
Paused Leg Extension 1x14.5
Reverse Banded Hack 1x10 w/ 1 RIR
7/25 (Rest)
Rest Day today. Went to work early and trained the new guy and then did our order, then ran some errands then came home prepped some food, posted some content, and then called my parents. Overall a very good and busy day!
7/26 (Pull - Deload)
Second Deload session done, really felt good during this one, pretty confident I'll be as good as new come next week. Rest tomorrow, Deload Push Thursday, double-rest Friday and Saturday after!
Full Session:
S/L Leg Extension 1x21(L)/22(R)
Cuffed Rear Delt Fly 1x13
Bilateral D Handle'd Pulldown 1x12
S/A Low Row 1x13
Hammer Pulldown 1x13
TBar Row 1x10
DB Hammer Curl 1x7
Incline DB Curl 1x10
7/27 (Rest)
Rest day today. Woke up and filmed a ton of content, prepped some food, went to work and edited it and then trained our new guy again. Came home and watched a little TV and then hit the sheets!
7/28 (Push - Deload)
Final Deload session today, felt amazing so I'll be 100% ready to go after a double-rest this weekend.
Full Session:
S/A Low Cable Row 1x13(L)/14(R)
Hammer Strength Pec Dec 1x13
Mid Incline Smith Press 1x9
Smith JM Press 1x10+ecc
Cybex Lateral 1x11, 1x15.5
7/29 (Rest)
Rest Day today, very productive day. Woke up and edited and filmed content and then went to work and trained the new guy there. Making good progress with him which is great!
7/30 (Legs)
Returning to full volume training today! Was originally going to do this one tomorrow but Carissa and I's anniversary is this weekend and I wanted to make myself available all day so I called an audible. Ready to get behind the wheel again after a successful Deload!
Full Session:
Lying Cuffed Lateral 1x13, 1x19
Alternating DB Curl 1x14, 1x6
Standing Calf Raise 1x9
Seated Calf Raise 1x12
Seated Leg Curl 1x9, 1x16
BB RDL 1x9
Leg Extension 1x13, 1x19
RFE DB SS 1x9
7/31 & 8/1 (Rest)
This weekend was Carissa and I's anniversary so we both took the day off of work on Monday and took an extended weekend together. We ended up going kayaking down the Milwaukee River on Sunday and then spent the rest of the afternoon in downtown Milwaukee. Got a bunch of good food and then headed home and watched TV in bed until we fell asleep.
Woke up on Monday and went out for breakfast and ran some errands before coming home and doing laundry and hanging out at home the rest of the day. Perfect weekend spent with my love 😍
8/2 (Pull)
Back in the gym after a double-rest this Sunday and Monday. Ready to get this new block underway!
Full Session:
S/L Leg Extension 1x19
S/A Hammer Low Row 1x10, 1x17
Hammer High Row 1x10
Bilateral D Handle'd Cable Pulldown 1x15, 1x10
StarTrac Pulldown 1x10, 1x14.5
EZ Bar Curl 1x10, 1x14
Reverse Pec Dec 1x9.5, 1x11
Incline Cable Curl 1x11, 1x14
8/3 (Rest)
Rest day today, got tons of stuff done. Recorded a lot of content and responded to a bunch of comments, edited a YouTube video and YouTube shorts, list goes on and on. Very productive day. Came home and ended the day with some stretching and foam rolling and hit the hay for a big Leg day tomorrow.
8/4 (Legs)
Really starting to feel the benefits of the past Deload, blew my numbers out of the water today. Push tomorrow morning to conclude the training week!
Full Session:
Bilateral Cable Curl 1x11, 1x16
Seated Calf Raise 1x13
Standing Calf Raise 1x12
Paused Leg Extension 1x11
Lying Leg Curl 1x9, 1x13
Reverse Banded Hack Squat 1x10, 1x17
8/5 (Push)
10/10 Push session to conclude the first week of this block. Looking forward to recooping over the weekend and then keeping the train rolling next week!
Full Session:
S/A Kneeling Pulldown 1x13, 1x16
DB Lateral 1x12, 1x16 (partials both sets)
LifeFitness Incline Press 1x8, 1x14
Smith Floor Press 1x9, 1x14
S/A Cuffed Lateral 1x12, 1x14
Seated Cable Fly 1x16
S/A Overhead Extension 1x10
8/6 (Rest)
Rest day today. Busy morning of client check in's and then I played some Warzone with my girlfriend's nephew. After that I made a bunch of content and then watched the Yankees game at night!
8/7 (Legs)
Legs today. Woke up and grabbed some groceries then came home and responded to a few comments before hitting Legs. Great session, really knocked this one out of the park. After the session I went to Outback with my parents and had a great time! Came home prepped some food and then watched TV to end the night.
Full Session:
Lying Cuffed Lateral 1x12, 1x20
Alternating DB Curl 1x8, 1x12
Standing Calf Raise 1x12
Seated Calf Raise 1x15
Seated Leg Curl 1x10, 1x18
BB RDL 1x8
Leg Extension 1x8, 1x16
RFE DB SS 1x11
8/8 (Rest)
Rest day today, busy day ahead. Have a lot of content I want to post/respond to and I have a meeting at the bank to solve a credit card problem I've been having. At work now and then will go home and try and get as much stuff done as possible!
8/9 (Pull)
Great Pull session today. Went into this one not in the best place mentally but ended up having a great session. Stress outside of the gym is high right now so I'm relying heavily on my sessions to get me feeling good at the moment.
Full Session:
S/L Leg Extension 1x20
Bilateral D Handle'd Cable Pulldown 1x11, 1x16
S/A FreeMotion Low Row 1x13, 1x7
Hammer Pulldown 1x11
T Bar 1x10, 1x20
DB Hammer Curl 1x7, 1x10
Incline DB Curl 1x9, 1x11
Cuffed Rear Delt Fly 1x11, 1x14
