10/3 (Legs)
Great Leg session after work tonight. Eating post workout meal now and then I have a client consultation and then gonna prep some food and try and get some sleep!
Seated Calf Raise 1x11, 1x9
Adductor 1x30, 1x30, 1x22
Paused Leg Extension 1x12
Lying Leg Curl 1x10, 1x13
Reverse Banded Hack 1x7, 1x13
Tricep Extension 1x8
10/4 & 10/5 (Rest)
Back to back rest days this week because of altering my schedule to hit Pull with Joey last Sunday. Both of these days were mirrors of each other. Lots of client and content work and working at the store which is just getting to be an absolute chore. Can't wait to quit this place.
10/6 (Legs)
Great RDL leg session this morning. Another busy day today with tomorrow being even busier. Hopefully getting near the end of the GNC grind.
High Cable Curl 1x10, 1x15
Standing Calf Raise 2x12
Adductor 2x30, 1x25
Seated Leg Curl 1x10, 1x17
BB RDL 1x8
Leg Extension 1x11, 1x12
Contra RFE DB SS 1x9
10/7 (Push)
First time around this Push session since last adjustments made. Loved how this session "flows" now! My last rep on my Smith Presses was such a grinder I realistically didn't see a point in doing the second, not really much I would have gotten out of it at that point. Rest tomorrow and Legs Sunday!
S/A Cable Row 1x7, 1x14
HS Pec Dec 1x13
Mid Incline Smith 1x7
Cybex Lateral 1x12, 1x17
Smith JM Press 1x9, 1x11
S/A Cuffed Lateral 2x12
IR Tricep Extension 1x9, 1x10
10/8 & 10/9 (Rest)
Rested on Saturday and Sunday this weekend. Saturday was a very busy work day, had 7 check in's and a consultation call then we went to my girlfriend's grandparents house and then went bowling at night.
Sunday was supposed to be a Leg session but I called an improvised rest day and decided to stay home. I slept in, relaxed most of the day and went to bed early that night.
10/10 (Legs)
Super glad I took yesterday off as today's session was unreal! Pull tomorrow which I'm hyped about!
Seated Calf Raise 1x11, 1x10
Adductor 2x30, 1x27
Paused Leg Extension 1x13
Lying Leg Curl 1x7, 1x14
Hack Squat 1x8, 1x12
Tricep Extension 1x9
10/11 (Pull)
Great Pull session this afternoon! Not really anything exciting to write about this session other than I'll probably be touching 4 plates on the T Bar within the next few weeks which is pretty cool!
S/A Cable Pulldown 1x10, 1x14
Hammer Pulldown 1x11
S/A Low Row 1x11, 1x7
T Bar Row 1x7, 1x14
Preacher Curl 1x11, 1x12
Incline DB Curl 1x5, 1x14
Cuffed Rear Delt Fly 1x10, 1x16
10/12 (Rest)
Rest day today, went to the DMV in the morning and then got some check in's done and then went to work. Today was my last day training our new hire so I should hopefully see a decrease in hours here which is great!
10/13 (Legs)
Insane Leg day this morning, completely destroyed me. I added a second set of Split Squat today which was absolute Hell. Catch me on the couch the rest of the day relaxing and watching the Bears and Yankee games!
High Cable Curl 1x10, 1x15
Standing Calf Raise 1x8, 1x13
Adductor 2x30, 1x31
Seated Leg Curl 1x11, 1x18
BB RDL 1x7
Leg Extension 1x8, 1x14
Contra RFE DB SS 1x10, 1x5
10/14 (Push)
Awesome Push session this morning! I implemented a new Lateral variation to replace the DB Lateral and I botched the weights big time, will reset next rotation. Excited to rest up this weekend and get ready for Legs on Sunday!
S/A Pulldown 1x9, 1x13
LifeFitness Incline 1x7, 1x14
Dips 1x8, 1x7
Standing Cuffed Lateral 1x7, 1x6
Seated Cable Fly 1x10
Seated Cuffed Lateral 1x8, 1x12
S/A OH Extension 1x7
10/15 (Rest)
Rest day today, had client check in's in the morning and then a consultation in the afternoon. Went out for lunch and ran some errands and then came home and watched the Yankees game before calling it a night!
10/16 (Legs)
Awesome Leg session this morning, wasn't really feeling like going when I woke up but I came alive as the session went on. After the session we went over to my girlfriend's mom's house where I changed my oil, got a haircut, and had an awesome dinner!
Tricep Extension 1x10, 1x13
S/A DB Curl 1x8, 1x14
Seated Calf Raise 1x12, 1x11
Adductor 1x30, 1x24
Paused Leg Extension 1x13+1/2
Lying Leg Curl 1x8, 1x15
Reverse Banded Hack Squat 1x15, 1x3
10/17 (Rest)
Rest day today. I'm at the store currently doing some content and client work and then I'll go home and do the same. Possibly going to go live today and may record my first podcast episode today???? Who knows!
10/18 (Pull)
Awesome Pull session this morning, I literally woke up knowing today was going to be a great day. Today was my first time using the Cable Pullover, felt awesome!!
S/L Leg Extension 1x21, 1x12
S/A Cable Pullover 2x11
Hammer High Row 1x10
Hammer Low Row 1x6, 1x15
StarTrac Pulldown 1x7, 1x12
EZ Bar Curl 1x10, 1x14
Outwards Facing Cable Curl 1x8, 1x14
Reverse Pec Dec 1x10, 1x14
10/19 (Rest)
Rest day today, very busy day! Filmed a Full Day of Eating for YouTube and filmed the first episode of my podcast, which I'm super excited about both! Got a lot of things done today and then watched the Yankees at night, fuck Houston lol.
10/20 (Legs)
Awesome Leg session today, feeling like I got hit by a brick wall after that one as always. Adding a second set of Split Squat last week was not the move, my first set regressed by 2 reps today so I'll be sticking with one set on this from here on out. Going to edit my podcast and FDOE today while chilling out!
High Cable Curl 1x10, 1x15
Standing Calf Raise 1x9, 1x12
Adductor 1x30, 1x26
Seated Leg Curl 1x9, 1x19
BB RDL 1x7
Leg Extension 1x10, 1x15
Contra RFE DB SS 1x8
10/21 (Push)
Great Push session this morning after getting some check in's done! Headed to the store this afternoon for the second time this week, plan on posting my FDOE here and then getting some more content work done!
S/A Low Row 1x9, 1x15
Hammer Strength Pec Dec 1x9
Mid Incline Smith Press 1x6, 1x12
Cybex Lateral Raise 1x9, 1x11
Smith JM Press 1x8, 1x12
S/A Cuffed Lateral 1x11, 1x12
IR Cuffed Extension 1x9, 1x11
10/22 (Rest)
Rest day today, had client check in's in the morning and then went to the store to cover for someone and got some content work done. Came home, played some video games, ate and went to bed!
10/23 (Legs)
Sunday morning Legs and Arm session, today's going to hopefully be a pretty chill day. Yankees game tonight, gotta win to stay alive but we admittedly look dogshit right now.
Vulken Extension 1x10, 1x13
S/A DB Curl 1x8, 1x16
Seated Calf Raise 1x12, 1x11
Adductor 2x30
Lying Leg Curl 1x9, 1x14.5
Paused Leg Extension 1x9
Reverse Banded Hack Squat 1x6, 1x12
10/24 (Rest)
Rest day today. Worked at the store in the morning and got some content work done and then got my first podcast episode posted! Super pumped about this! Came home and played some video games and watched the Bears game, holy shit we looked good!!
10/25 (Pull)
Got in a Pull session with Joey this morning, as he's 11 days out! He's starting to take shape now so I'm wanting to see him in person more frequently. Got a bunch of client work to catch up on this afternoon and want to get some content work done too!
10/26 (Rest)
Rest day today. Woke up and did some client check in's and then onboarded another client. Made some content for TikTok and Instagram and then had a consultation call with a potential new client. Ended the night with some video games and then called it a night!
10/27 (Legs)
Great Leg session this afternoon! Absolutely battered from this one. Going to film the next episode of my podcast today and then chilllllllll.
High Cable Curl 1x10, 1x15
Standing Calf Raise 1x10, 1x12
Adductor 1x30, 1x18
Seated Leg Curl 1x8, 1x11
BB RDL 1x6
Leg Extension 1x11 1x16
Contra RFE DB SS 1x8
10/28 (Push)
Unbelievable Push session this morning! Had some client check in's and walkthrough's in the morning then killed this Push workout! Heading to the store in an hour or so and then going to probably take the weekend off to spend time with some of our close friends who are in town for the weekend!
S/A Cable Pulldown 1x10, 1x14
LifeFitness Incline 1x7, 1x14.5
Dips 1x8, 1x7
Standing Cuffed Lateral 1x8, 1x12
Seated Cable Fly 1x12
Seated Cuffed Lateral 1x9, 1x13
S/A OH Extension 1x8
