10/29 - 11/31 (Rest)
Took 3 days off this past weekend to spend time with friends from out of town. Monday was a scheduled rest day for me so I took it as planned. This will be a modified week of training for me because of this past weekend and this upcoming weekend I will be busy with Joey's show.
11/1 (Pull)
Awesome Pull session today. First getting back on the Hammer Pulldown after quite a long time off. This session was previously starting with a Cable Pullover but I'd like to move the Pullover to my Push workout because of it's ability to help me access overhead positions better.
Hammer Pulldown 1x5, 1x13
Hammer High Row 1x8
Hammer Low Row 1x7, 1x12
StarTrac Pulldown 1x8, 1x13
EZ Bar Curl 1x10, 1x15
Incline Cable Curl 1x8, 1x12
Reverse Pec Dec 1x11, 1x15
S/L Leg Extension 1x15, 1x6
11/2 (Rest)
Rest day today. Client check in's in the morning plus Joey stopped by the house so I could see him in person. We're 3 days out at this point. At this point it's important I see him in person every day so I can get a realistic idea of how he's looking and what adjustments need to be made in this final week to bring his best. Got some content work done in the afternoon and then played some video games to chill!
11/3 (Legs)
Great Leg session today, this will probably be my last "real" session of this week because of competition travels and plans this weekend. I honestly did not feel like doing this workout but I forced myself through it regardless. Going to spend the rest of the night getting some content work done and then packing up for the show this weekend!
High Cable Curl 1x10, 1x15
Standing Calf Raise 1x11, 1x8
Addutcor 1x30, 1x21
Seated Leg Curl 1x9, 1x15
BB RDL 1x8
Leg Extension 1x12, 1x17
Contra RFE DB SS 1x8
11/4 - 11/6 (Rest)
This weekend was Joey's show. There's so much I could write here but to save time I'm going to just tell you guys that I'm going to be going over my show experience in a podcast episode this week so if you're interested be on the look out for that! We also adopted a dog this weekend so it's been an extremely busy weekend to say the least.
11/7 (Legs)
First workout after 3 days off this past weekend. This is also only the 3rd workout I've done in 10 days as life has been very busy lately! I went from 231 to 221 in 2 days, I really underestimated how much work this weekend would be. Woke up around 224 this morning so I'm on my way back up.
Legs today was picture-perfect and I literally just picked up where I left off logbook-wise. Excited to be back behind the wheel and get back to regular schedule!
Vulken Extension 1x8, 1x13
Seated Calf Raise 1x9, 1x8
Paused Leg Extension 1x10
Lying Leg Curl 1x8, 1x10
Adductor 1x30, 1x22
Hack Squat 1x7, 1x12
11/8 (Pull)
Great Pull session this afternoon! 227 this morning so almost back to where I was pre-show!
S/A Pulldown 1x10, 1x15
Hammer Pulldown 1x10
S/A Low Row 1x11, 1x7
T Bar Row 1x5.5, 1x14
FreeMotion Preacher Curl 1x10, 1x11
Incline DB Curl 2x7
Cuffed Rear Delt Fly 1x8, 1x13
11/9 (Rest)
Rest day today. Check in's in the morning, filmed my podcast in the afternoon, edited my vlog at night and ended the night with some video games. Great day overall and very productive!
11/10 (Legs)
Awesome Leg day today! Felt good today so I left a rep in the tank on my first set of RDL's and touched 315 for the first time. Just wanted to get my hands on that so I could get acclimated to that weight!
High Cable Curl 1x10, 1x15
Standing Calf Raise 1x12, 1x10
Seated Leg Curl 1x10, 1x14
Adductor 1x30, 1x24
BB RDL 1x7, 1x4
Leg Extension 1x6, 1x18
Contra RFE DB SS 1x9
11/11 (Push)
Mixed bag of a Push session today. Zuki was throwing up this morning so I was worried about her which took my focus off the session for a bit. All in all got a lot of productive work in and just had a few sets that weren't there logbook-wise. I won't really start stressing about this unless it repeats next rotation.
S/A Cable Pullover 1x8, 1x13
Hammer Strength Pec Dec 1x11
Mid Incline Smith Press 1x5.5, 1x11
Cybex Lateral Raise 1x10, 1x12
Smith JM Press 1x7, 1x10
S/A Cuffed Lateral 1x9, 1x13
IR Tricep Extension 1x5, 1x8
11/12 (Rest)
Rest day today. First Saturday where I didn't have client check in's probably this entire year? My parents came over today to spend time with us and meet Zuki. We went out for tacos and got Crumbl Cookie and had a great time together!
11/13 (Legs)
Great Leg session today. I added straps to the handles of the Hack squat today because I've been dealing with some Shoulder issues. Felt a little better, will take some getting used to!
Vulken Extension 1x9, 1x14
S/A DB Curl 1x9, 1x10
Seated Calf Raise 1x11, 1x10
Adductor 1x30, 1x28
Paused Leg Extension 1x11
Lying Leg Curl 1x9, 1x12
Hack Squat 1x4, 1x10
11/14 (Rest)
Rest day today, very busy day! Worked the morning at the store and then came home and did some replying to comments and posted some content, then had a client consultation call and then ended the night with some video games to chill out.
11/15 (Pull)
Great Pull session today! It snowed over night which took me by surprise, thankfully the gym was kinda empty because of it! Rest day tomorrow which I'm looking forward to as I'm feeling pretty tired today!
S/L Leg Extension 1x16, 1x7
Hammer Pulldown 1x7, 1x13
Hammer High Row 1x10+partials
Hammer Low Row 1x8, 1x13
StarTrac Pulldown 1x9, 1x11+partials
EZ Bar Curl 1x10, 1x12
Face Away Curl 1x9, 1x14
Reverse Pec Dec 1x7, 1x16
11/16 (Rest)
Rest day today. Had check in's and content work to do, super busy day. Got to play Warzone 2 for the first time and I actually had a decent time lol. CoD has not been the move as of late so that kind of surprised me.
11/17 (Legs)
RDL Legs today, absolutely smashed from this. Busy work day today so going to sit down and get it all busted out!
High Cable Curl 1x10, 1x15
Standing Calf Raise 1x8, 1x12
Seated Leg Curl 1x7, 1x15
Adductor 1x30, 1x16
RDL 1x6
Leg Extension 1x7, 1x13
Contra RFE DB SS 1x10
11/18 (Push)
Great Push workout today, feel absolutely smashed. Can't wait to get home from work and sleep tonight lol.
S/A Pulldown 1x10, 1x15
LifeFitness Incline Press 1x6, 1x14
Dips 1x8, 1x7
Standing Cuffed Lateral 1x8, 1x13
Seated Cable Fly 1x10
Seated Cuffed Lateral 1x10, 1x14
S/A OH Extension 1x9
11/19 (Rest)
Rest day today. Had a family Thanksgiving today so I headed to Brodhead, Wisconsin to spend time with family and have great food. Had a great time!
11/20 (Legs)
Great Squat session this morning! Went out to eat with my client Joey afterwards, we threw down on some good food!
Vulken Extension 1x10, 1x16
Seated Calf Raise 1x13, 1x12
Adductor 1x30, 1x21
Lying Leg Curl 1x7, 1x13
Paused Leg Extension 1x12
Hack Squat 1x5, 1x12
11/21 (Pull)
Great Pull session this afternoon. Altered my schedule to allow me to get my 4 sessions in this week and also allow me to take Thursday off for Thanksgiving. Will touch 4 plates on the T Bar next rotation for the first time, super pumped about that!
S/A Cable Pulldown 1x10, 1x15
S/A Low Row 1x12, 1x8
Hammer Pulldown 1x10+partials
T Bar Row 1x7, 1x13
Preacher Curl 1x10, 1x12
Incline DB Curl 1x7, 1x9
Cuffed Rear Delt Fly 1x6, 1x11
11/22 (Rest)
Rest day today. Ran some errands in the morning, had check in's after, then made some content, had a client consultation, and uploaded a video to YouTube. Very busy and productive day capped off with some video games!
11/23 (Legs)
Super busy day today. Double shift of client check in's, my usual Wednesday group plus my Thursday guys because of Thanksgiving tomorrow. Had to fit a Leg session in as well. Headed out to my parents for Thanksgiving tonight!
High Cable Curl 1x9, 1x12
Standing Calf Raise 1x9, 1x13
Adductor 1x30, 1x23
Seated Leg Curl 1x8, 1x15
RDL 1x7
Leg Extension 1x8, 1x15
Contra RFE DB SS 1x9
11/24 - Thanksgiving (Rest)
Had a great Thanksgiving with my family! Wednesday night went to my parents house and stayed the night there and then had lunch there on Thursday, then came back to my girlfriend's grandparent's house for another Thanksgiving meal! Ran to McDonald's after that one to hit my cals and then bedtime!
11/25 (Push)
Frustrating session today. Stomach felt like crap this morning from Thanksgiving and McDonald's yesterday. I got a nosebleed in the middle of Pec Dec which refused to go away the entire workout so I was fighting that the whole time. All the high school and college kids around here are still on break so the gym was packed and I couldn't get the Smith Machine towards to end so JM's had to be skipped. All the work I did do was very productive though so I'm happy with today's work, just wish it could have gone a little smoother.
Cable Pullover 1x9, 1x15
Pec Dec 1x12
Mid Incline Smith Press 1x5, 1x11
Cybex Lateral 1x12, 1x13
IR Tricep Extension 1x7, 1x12
S/A Cuffed Lateral 1x10, 1x15
11/26 (Legs)
Looks like some family plans may be popping up tomorrow so I wanted to free the day up just in case. Moved my usually-Sunday Leg day to Saturday. This means I've trained 5 days this week so I'll more than likely train 3 next week to get back on schedule.
I usually have tons of events with friends and family during this time of year which can throw my schedule off very easily. I find it very important to be flexible during the Holidays so I can stay on track with my goals AND make time for friends and family. I have spent previous years skipping social events just to stay on track with bodybuilding and as I've spent more time doing this I've realized that wasn't necessary and it IS possible to make it all happen.
S/A DB Curl 1x5, 1x12
Seated Calf Raise 1x9, 1x8
Adductor 1x30, 1x26
Lying Leg Curl 1x9, 1x15
Paused Leg Extension 1x9
Hack Squat 1x7, 1x11.5
