7/4/23 (Rest)
4th of July today, my parents host a 4th of July party every year so Carissa and I went to that yesterday. Brought all my meals with me and stuck to diet all day. Looooong ass day of travel plus I did check in's in the morning so it was a very long day.
7/5/23 (Pull)
Great Pull day today, feeling physically and mentally refreshed after spending the day with family yesterday. I need to re-work my rep ranges on the Upper Back Pulldown next rotation but everything else here is spot on.
Cable Crunch 1x9, 1x8
Shrug 1x10, 1x6
Gloff Pulldown 1x9, 1x8
Hammer High Row 1x7, 1x6
Hammer Low Row 1x5, 1x8
Upper Back Pulldown 1x4, 1x7
EZ Bar Curl 1x6, 1x9
Incline DB Curl 1x5, 1x6
7/6/23 (Rest)
Rest day today, very busy one today! Morning steps, grocery shopping, cardio/stretching, check in's, content work and then packed up a bunch of my stuff for the weekend to dogsit at my girlfriend's moms house. Really busy day today, exhausted and stressed lol
7/7/23 (Legs)
Fucking awesome Leg day today, I added the belt to my Pendulums and first set shot up big time so I got over-aggressive with set 2 and got a double, last time I hit this weight I only got 1 so that's progress!! Felt much better today than the last few days which is awesome. Leg Curls were down big today and have been trending down lately, I'll re-work my rep ranges a bit here next rotation in an attempt to restart progression.
Calf + Tib Raise 1x9+4, 1x8+5
Crunch 1x7, 1x5
Adductor 1x15, 1x10
Seated Leg Curl 2x5
Leg Extension 2x8
Pendulum Squat 1x12, 1x2
Cable Curl 1x6, 1x5
7/8/23 (Rest)
Rest day today, morning steps/cardio/posing then ran back to my apartment to get some stuff to prep meals here. Prepped some food and edited a YouTube video and then chilled out the rest of the night! Great rest day!
7/9/23 (Push)
I talked myself out of trying a 2 plate Dip last week but after the first set felt great I had to give it a try, only 3 reps but I can build on that. New low of 185.0 this morning, happy with the look but much more to do!
Rear Delt Pulldown 1x13, 1x7
Cybex Press 1x7, 1x5
Weighted Dips 1x5, 1x3
Lying Y Raise 1x5, 1x7
BTB Lateral 1x3, 1x7
Cable Fly 2x7
Machine Dip 1x9, 1x5
7/10/23 (Pull)
Still fighting like Hell to maintain this damn TBar but I'm doing it! Preacher Curl was down 2-3 reps on each set so I'm considering dropping to 1 set there. Thankful that tomorrow's a rest day!
Crunch 1x10, 1x9
Cable Pulldown 1x10, 1x7
Cable Row 1x9, 1x8
Upper Back Pulldown 1x8, 1x7
T Bar Row 1x5, 1x7
Preacher Curl 1x4, 1x7
Shrug 1x7, 1x5
Cable Curl 1x6, 1x5
7/11/23 (Rest)
Rest day today, short day. Didn't get to bed until 2 am last night after bringing Carissa home from her Florida trip and we were both up at 7 for work. Was absolutely exhausted all day so I did the bare minimum lol got my steps done, food in, meals prepped, check in's done, and that's it. Was in bed at 9:00, total recovery day for me.
7/12/23 (Legs)
Had a pretty frustrating start to the day and then I came into the gym and killed Legs and all of a sudden the world is all sunshine and rainbows, funny how that happens. Took a rep up on my RDL and Leg Press, I've been stuck at 6 reps on the RDL for like 4 or 5 rotations now so hitting 7 today was pretty fucking awesome. Rest Day tomorrow.
Standing Calf 1x10, 1x7
Crunch 1x8, 1x5
Preacher Curl 1x8, 1x7
Lying Leg Curl 1x6, 1x8
Adductor 1x18, 1x11
RDL 1x6
Leg Extension 1x9, 1x6
Leg Press 1x6
7/13/23 (Rest)
Busy rest day today with some challenges. Woke up and got steps and check in's done and then went to the gym and got more steps and stretched/posed, then I changed my girlfriend's oil in her car. While I was changing her oil, she took my car to the grocery store and experienced issues with the brakes (nothing serious fortunately) but my car is basically not safe to drive at the moment so that's kinda frustrating. My dad is a mechanic and thinks he can have it fixed by this weekend so I am unbelievably blessed and grateful for that but still annoying to deal with. Oh well, tomorrow starts a back-to-back Upper body training quest lol.
7/14/23 (Push)
Solid Push day today! Second rotation here with decreased volume and things are back to moving! Pull tomorrow, super ready for it!
Reverse Pec Dec 1x6, 1x11
Cybex Lateral 1x8
Smith Incline 1x5
Smith JM 1x5
Cuffed Lateral 1x9, 1x6
Cuffed Tri Ext 1x5, 1x8
Cable Fly 1x7, 1x11
7/15/23 (Pull)
Awesome Pull session this morning, great way to cap off a stressful week. Reset my rep ranges on the Upper Back Pulldown as that was getting away from me in my previous rotations, will build reps back up with this weight going forward.
Cable Crunch 1x16, 1x8
Gloff Pulldown 1x10, 1x6
Hammer High Row 2x8
Hammer Low Row 1x6, 1x9
Upper Back Pulldown 1x7, 1x6
Shrugs 1x10, 1x7
EZ Bar Curl 1x6, 1x9
Incline DB Curl 1x5, 1x7
7/16/23 (Rest)
Rest day today plus a Sunday. Got my steps in in the morning and ran some errands and then went and changed my oil. Came home and prepped some food and did some odd/end work and ended up busting out a video edit while watching the Yankees game. Did not expect to finish it but next thing I knew I was almost done lol guess that's a good thing. Legs tomorrow, READY!
7/17/23 (Legs)
New low of 183.4 this morning, haven't been this light since July of 2020 so 3 years to the date. I'm feeling pretty tired outside the gym this week but training continues to go great so I'm inclined to not care about the fatigue and keep pushing on. Legs today was amazing, one of those days you wish every day was like. I've earned tomorrow's rest day!
Cable Curl 1x8, 1x6
Calf + Tib Raise 1x9+4, 1x8+5
Decline Crunch 1x7, 1x6
Adductor 1x17, 1x11
Leg Extension 2x9
Seated Leg Curl 1x9, 1x5
Pendulum Squat 1x7, 1x4
7/18/23 (Rest)
Rest day today, pretty productive one overall. Morning steps/stretching/posing and then check in's done and then a bunch of content filmed and saved in Drafts, did an Instagram Q&A that went over pretty well, and then had a chill day in the afternoon! Happy with how the rest day went overall!
7/19/23 (Push)
Today's Push was good, but now what I had expected or hoped for. My right Pec felt a little "iffy" on my warmups and so I decided to play it safe and live to fight another day and not do anything stupid, didn't grind super hard for final reps and didn't attempt any 50/50 reps. Pec felt fine on the Dips and Fly so I'm not concerned about it but def want to keep an eye on it as we go forward.
Rear Delt Pulldown 1x10, 1x7
Cybex Incline 2x6
Weighted Dips 1x5, 1x4
Lying Y Raise 1x6, 1x8
Cable Fly 1x8, 1x5
BTB Lateral 1x5, 1x8
Machine Dip 1x9, 1x5
7/20/23 (Pull)
Great Pull today, I think I need to reduce my Preacher Curl to just 1 working set, second set has been dogshit as of recent. Still fighting this damn T Bar
Shrugs 1x9, 1x7
Cable Crunch 1x12, 1x6
Cable Pulldown 1x10, 1x6
Upper Back Pulldown 1x9, 1x5
Cable Row 1x8, 1x6
T Bar Row 1x5, 1x7
Preacher Curl 1x5, 1x6
Cable Curl 1x7, 1x5
7/21/23 (Rest)
Rest day today, very productive one I might add! Morning steps/stretching/posing done, check in's done, YouTube video edited/exported/uploaded/scheduled, comments replied to and made food for the next few days. Legs tomorrow!
7/22/23 (Legs)
We have a family pool party this afternoon so I had to get this one done in the morning, incredible early morning Leg day. I had to do this one in a less-than-ideal order but everything still progressed so life is good.
Standing Calf Raise 1x10, 1x8
Decline Crunch 1x9, 1x6
Lying Leg Curl 1x6, 1x9
Leg Extension 1x10, 1x7
RDL 1x7
Adductor 1x12, 1x14
Preacher Curl 2x8
Leg Press 1x6
7/23/23 (Rest)
Rest day today, and a fun one at that! Spent some time with family and got a lot of content/comment work done!
7/24/23 (Push)
Great Push today, I was very mindful of my Pec after last week's weird feelings, it felt better to sit the opposite way I've been sitting in the Smith today so I ran with that! Pull tomorrow which I honestly expect to be a challenge but I'm up for it, the Unilateral work makes the Pull days draaaaag but I truly feel Unilateral work is superior for Lats so I'll suck it up.
Smith Incline 1x3
Smith JM 1x6
Cybex Lateral 1x7
Reverse Pec Dec 1x6, 1x11
Cuffed Tri Ext 1x8 1x6
Cuffed Lateral 1x9, 1x7
Cable Fly 1x7, 1x12
7/25/23 (Pull)
Woke up at a new low of 181.4 this morning, so close to being out of the 180's I can almost smell it. As a result I felt like shit in and out of the gym, today's Pull workout was a real challenge but we got it done. I am going to force myself to do Legs at full volume on Thursday and then assess from there whether a volume taper and/or additional rest days are needed.
Shrug 1x12, 1x6
Cable Crunch 1x14, 1x7
Gloff Pulldown 1x10, 1x7
Hammer High Row 1x8, 1x6
Hammer Low Row 1x6, 1x10
Upper Back Pulldown 1x8, 1x6
EZ Bar Curl 1x5, 1x10
Incline DB Curl 1x5, 1x8
7/26/23 (Rest)
Rest day today, got a lot of stuff done as usual. Steps/stretching/posing, check in's, food prep, consultation call, video editing/uploading/scheduling, more of the same lol. The life of a bodybuilder is soooooo exciting right?
7/27/23 (Legs)
Amazing Leg day today which I can honestly say I'm surprised about, I've been feeling like shit outside of the gym lately but performance is still there inside the gym, which is awesome! I'm going to take this as an opportunity to "get ahead" and clear up some recovery room and drop off volume for the next few sessions and possibly add in an extra rest day. Second day in a row weighing in below 180 so I can maybe safely say I'm out of the 180's?? Next stop: 175!
Cable Curl 1x9, 1x7
Calf + Tib Raise 1x6+3, 1x5+2
Decline Crunch 1x8, 1x7
Adductor 1x20, 1x10
Leg Extension 1x10, 1x6
Seated Leg Curl 1x10, 1x6
Pendulum Squat 1x7, 1x5
7/28 + 7/29 (Rest)
Took a double rest on Friday and Saturday, we have family in town from out-of-state to celebrate the loss of a loved one so there are a lot of family festivities going on. With the family plans and the accumulated fatigue, I thought it best to take a double-rest after Legs instead of my usual 1 rest day. Macros and steps held the same, just 2 days off training.
7/30/23 (Push)
Last time I did this Push rotation I tweaked my Pec a little bit on the Cybex Press, took my time today and things felt great! Tomorrow is another rest day to celebrate Carissa and I's anniversary 🙂 <3
Cable Crunch 1x8, 1x5
Rear Delt Pulldown 1x11, 1x8
Cybex Press 2x6
Weighted Dips 1x5, 1x4
Y Raise 1x6, 1x9
Cable Fly 1x8, 1x5
BTB Lateral 1x5, 1x8
Machine Dip 1x10, 1x5
