1/29 & 1/30 (Rest)
Needed to make some adjustments to my schedule to make everything fit stress-free this upcoming week. I was supposed to train on the 30th and then take the 31st off but I decided to take a double-rest the 29th and 30th and then train 3 days in a row from 1/31-2/2, so that'll be the plan going forward. Was nice to take a double-rest but I was ready to get back at it the night of the 30th!
1/31 (Legs)
Amazing Leg day today, was feeling very refreshed after the double rest and was ready to kill it today, that's exactly what happened! Very happy with today's work! I know I will be absolutely smashed tomorrow morning so I'm going to try and get to bed at a good time tonight so Push tomorrow isn't an absolute slog.
Standing Calf Raise 1x9, 1x8
Lying Leg Curl 1x5, 1x9
Adductor 1x13, 1x19
RDL 1x5+eccentric
Leg Extension 1x9, 1x14
Contra RFE DB SS 1x8+eccentric
2/1/23 (Push)
Very good Push session today, Tricep stuff felt heavyyyyyy and I lost a rep on my second set of Incline so a reduction in Tricep volume may be in order. We will assess in 5 days time at the next Push session!
Reverse Pec Dec 1x8, 1x11
Cybex Lateral Raise 1x8, 1x12
Mid Incline Smith Press 1x4, 1x9
Smith JM Press 1x5, 1x10
S/A Cuffed Lateral 1x7, 1x13
IR Tricep Extension 1x6, 1x7
Standing Cable Fly 1x7, 1x12
2/2/23 (Pull)
3rd training day in a row, very happy with today's session but I'm feeling pretty tired after this. Much needed day off tomorrow!
Hammer Pulldown 1x6, 1x12
Hammer High Row 1x7, 1x10
Hammer Low Row 1x6, 1x10
StarTrac Pulldown 1x6, 1x9
Shrug 1x12, 1x7
EZ Bar Curl 1x7, 1x11
Face Away Cable Curl 1x8, 1x13
2/3/23 (Rest)
Rest day today, busy day! I worked the morning shift at GNC and then came home and did check in's, then took one of Carissa and I's friends to the airport! Came home prepped some food and played Pokemon, pretty chill day!
2/4/23 (Legs)
Amazing early morning Leg session today, one of those days you wish everyday could be like. Everything clicked and felt amazing. Totally smashed from this one, can't wait to rest tomorrow 🤣
High Cable Curl 1x6, 1x10
Adductor 1x23, 1x12
Seated Calf Raise 1x7, 1x9
Paused Leg Extension 1x11
Seated Leg Curl 1x6, 1x10
Reverse Banded Hack Squat 1x4, 1x9
2/5/23 (Rest)
Rest Day Sunday today! Woke up and ran some errands and then I got a surprise message from my Dad that my parents wanted to meet us for lunch so we made that happen and had a great meal and a great time! Came home in the evening and watched Wakanda Forever and then was in bed early!
2/6/23 (Push)
Amazing Push session today! Very happy with performance. Had to do my Shoulder work first again today because the Incline was taken but performance wasn't impacted yet again! Super glad to see that Pressing is still going great. Lots of content work to do today so it's going to be a busy and productive afternoon!
Cuffed Rear Delt Fly 1x8, 1x13
Standing Cuffed Lateral 1x7, 1x14
LifeFitness Incline Press 1x4, 1x13
Weighted Dips 1x6, 1x7
S/A Cuffed Lateral 1x7, 1x10
Standing Cable Fly 1x7, 1x13
S/A Overhead Extension 1x8, 1x9
2/7/23 (Push)
Did not sleep that great last night so today was one of those days where you just force yourself to get it done. Pretty busy day today with client and content work so double-dosing caffeine pre training and post so productivity doesn't fall off today. Rest tomorrow which I'm looking forward to.
S/A Cable Pulldown 1x9, 1x13
Hammer Pulldown 1x7, 1x9
S/A Low Row 1x11, 1x8
T Bar Row 1x5, 1x10
Shrug 1x7, 1x12
Preacher Curl 1x7, 1x10
Incline DB Curl 1x6, 1x7
2/8/23 (Rest)
Rest Day today, very productive day. Early morning walk and then cardio/stretching/rolling, then home for check in's and content work. Prepped some food and went Live on TikTok so a very busy and productive day overall.
2/9/23 (Legs - The Return of the Leg Press?)
I hadn't done a working set on a Leg Press since January of 2022 after an Adductor injury. I've been wanting to get back under one for a few weeks now and today the urge was too strong to avoid. Leg Presses were pain free which is exciting, didn't do anything stupid today for the first time back but I'm very excited to see what I can do with these. I'm absolutely smashed from today and am in Zombie Mode for the rest of the day.
Standing Calf Raise 1x6, 1x10
Lying Leg Curl 1x5, 1x10
Adductor 1x14, 1x13
RDL 1x5
Leg Extension 1x10, 1x11
Leg Press 1x15 w/ 1-2 RIR
2/10/23 (Rest)
Rest day today. Worked the morning shift at GNC, then came home and did check in's, then had a consultation call. Very busy morning and afternoon! Carissa and I went out to dinner last night and got some groceries, we ate at a place called Teriyaki Madness which was awesome! Grilled chicken and steak with rice, perfect for bodybuilding. They also had their nutrition info and macros on their website which is awesome lol, I haaaate when places don't have that info available.
2/11/23 (Push)
Just an absolutely perfect Push day today, still holding strength very well and creeping forward on a lot of my sets as well. Bodyweight hasn't budged in 8 days but I look and feel leaner and training is going amazing so we keep on riding this wave and don't change anything!
Reverse Pec Dec Fly 1x9, 1x11
Cybex Lateral Raise 1x8, 1x9
Incline Smith Press 1x4, 1x10
Smith JM Press 1x6, 1x10
S/A Cuffed Lateral 1x7, 1x14
IR Tricep Extension 1x6, 1x9
Standing Cable Fly 1x8, 1x13
2/12/23 (Pull)
Amazing Sunday Pull session. Was in bed w/ lights out by 9:30 last night and woke up this morning at 6:30, so 9 hours of great sleep, felt like a million bucks. Smashed Pull out of the park and it's a beautiful day today! Today's also Super Bowl Sunday so I'm excited to watch the game this afternoon and completely check out from work! Rest Day tomorrow and the start of a very busy work week!
Hammer Pulldown 1x5, 1x9
Hammer High Row 1x6, 1x8+partials
Hammer Low Row 1x7, 1x11
StarTrac Pulldown 1x7, 1x10+partials
Shrug 1x13, 1x7
EZ Bar Curl 1x7, 1x12
Incline Cable Curl 1x8, 1x10
2/13/23 (Rest)
Rest Day today, insaaaanely productive day! I filmed this entire day as a Day in the Life video which I'm really excited to make! Woke up, went for a walk, got some groceries, got a TON of client work done, posted some content, prepped some food and then hit the hay. Super productive day.
2/14/23 (Legs)
Amazing Leg Day today, one of those days where I doubted if I could get it done but got it done regardless. I will say that things felt heavyyyy today, resting tomorrow which will be much needed.
Seated Calf Raise 1x8, 1x9
Paused Leg Extension 1x11
Seated Leg Curl 1x6, 1x12
Adductor 1x16, 1x11
Hack Squat 1x5, 1x10
High Cable Curl 1x6, 1x9
2/15/23 (Rest)
Rest day today, another exceptionally productive day. Morning walk, cardio/stretching/rolling, client check in's, comments/DM's replied to, content posted, content edited, meals prepped. Feeling very satisfied with my work flow at the moment!
2/16/23 (Push)
Amazing Push day today, strength still holding and creeping. The cable stack I do my preferred isolations on is finally fixed, excited to get back to the Seated Cable Fly and Seated Cuffed Lateral!
Cuffed Rear Delt Fly 1x8, 1x13.5
Standing Cuffed Lateral 1x7.5, 1x15
LifeFitness Incline Press 1x4, 1x13
Dips 2x6
Seated Cuffed Lateral 1x7, 1x9
Seated Cable Fly 1x8, 1x12
S/A OH Extension Machine 1x7, 1x11
2/17/23 (Rest)
Rest day today. Worked the morning at GNC then came home and did client check in's and edited some content and called it a day after that. Productive day!
2/18/23 (Arms)
Hit an Arm Day with my client Joey today, our first session together since the show. This was a lot of fun as I hadn't done an Arm Day in probably 3 years so my Arms were pumped as Hell after this workout. Carissa and I went out for a big Valentine's Day cheat meal this night too which was awesome!
Rope Extension x2
Preacher Curl x2
DB Lateral x2
Hammer Curl x2
Overhead Extension x2
Cuffed Lateral x2
Incline Curl x2
2/19/23 (Pull)
Modified Pull workout this morning, basically a "Back" workout. No Biceps because I had an Arm Day yesterday and no Shrugs because I have RDL's tomorrow and I want my Traps to be fresh. I hit a new low this morning after last night's massive cheat meal so I will eat slightly higher than baseline today to see if I can "get away with it" and then will return to baseline diet for Legs tomorrow.
Cable Pulldown 1x9, 1x10
Hammer Pulldown 1x7, 1x10
Low Row 1x11, 1x9
T Bar Row 1x5, 1x11
2/20/23 (Legs)
Incredible Leg day today, I am absolutely fucked from this one. My first thought after my first set of Calf Raises was "holy shit, today is going to be HARD." Tomorrow's a day off which is much much needed, will try to get to bed early tonight to tack on some extra sleep for recovery's sake.
Standing Calf Raise 1x8, 1x11
Adductor 1x11, 1x18
Lying Leg Curl 1x6, 1x11
RDL 1x5+eccentric
Leg Extension 1x7, 1x13
Leg Press 1x13
2/21 (Rest)
Rest day today, much needed. Insanely busy day. Woke up, morning walk, morning cardio/stretching/foam roll then got some groceries. Client check in's, new client consultations, a ton of comments and DM's responded to, early bed time. Very happy with this day!
2/22/23 (Push)
Mixed bag of a Push day today. Both sets of Incline Press regressed as well as first set of Cable Fly, not a good day for the Chest work. Everything else held or progressed. Sour taste in my mouth from the poor Pressing, need to regroup and have a solid Pull tomorrow.
Monday's Leg session was hard as fuck, today's Pressing was poor. Starting to notice a trend here. Potentially need to drop volume and frequency soon to clear fatigue and reset.
Reverse Pec Dec 1x7, 1x12
Cybex Lateral Raise 1x8, 1x10
Smith Incline Press 1x3, 1x8
Smith JM Press 1x6, 1x10
Cable Fly 1x7, 1x10
S/A Cuffed Lateral 1x7, 1x11
S/A Cuffed Extension 1x6, 1x10
2/23/23 (Pull)
Satisfied with today's numbers, not satisfied by how hard it was to hit them. I am tired, chief. Need to nip this fatigue in the bud so I can keep rolling forward so I'll drop volume next week and probably add an extra rest day in somewhere. I've had a huge surge in new clients as of late which is a tremendous blessing but it's causing a lot of mental stress and the constant feeling of "being behind" so the extra time will be put to use catching up on everything.
Hammer Pulldown 1x5, 1x10
Hammer High Row 1x7, 1x10
Hammer Low Row 1x7, 1x12
Upper Back Pulldown 1x7, 1x10
Shrug 1x10, 1x6
EZ Bar Curl 1x7.5, 1x13
Incline Cable Curl 1x5, 1x11
