Raphael3636
Well-known member
Feel better brotha!
A day in the life of me
- Thread starter Ironside
- Start date
Ironside
Well-known member
Just to recap the week. Monday Legs, Tuesday Chest and Shoulders. Wednesday and Thursday I felt like shit and carried a bug. Woke up this morning after a full night’s rest and no fever. Made some quick gains this morning with a small Bi/Tri/Calf workout and actually did some cardio too lol.
Ironside
Well-known member
Great leg workout today. I made it out to meet up with a buddy at his gym. Pre-workout 2 scoops of Carbion+ a protein bar and a banana. Post workout was a 12" chicken, bacon, ranch with double chicken, double bacon and double cheese on wheat.
Lean Bulk Week 8
John Meadows “the Executioner” week 8
Legs - Moderate Volume 22 working sets, 235 reps
Seated Leg Curls
Warm Ups: 8x80, 10x90, 12x100, 14x120
Working sets: 4x12x140 + 1x25x120 partials
last working set was 3 sec negatives on lifts then drop weight and do 25 partials in quick succession
Leg Press
Warm Ups: 10x270, 10x360, 10x445, 10x535, 10x625 do sets of 10 until it starts to get hard, add weight then move to working sets
Working Sets: 3x10x715
Pause Squats
Working Sets: 3x8x265
go just above 90° and hold for a 3 sec iso then explode back up. Pause then repeat
Walking DB Lunges
Working Sets: 3x10x100 each side
Db Deadlifts
Working Sets: 3x8x160
Lean Bulk Week 8
John Meadows “the Executioner” week 8
Legs - Moderate Volume 22 working sets, 235 reps
Seated Leg Curls
Warm Ups: 8x80, 10x90, 12x100, 14x120
Working sets: 4x12x140 + 1x25x120 partials
last working set was 3 sec negatives on lifts then drop weight and do 25 partials in quick succession
Leg Press
Warm Ups: 10x270, 10x360, 10x445, 10x535, 10x625 do sets of 10 until it starts to get hard, add weight then move to working sets
Working Sets: 3x10x715
Pause Squats
Working Sets: 3x8x265
go just above 90° and hold for a 3 sec iso then explode back up. Pause then repeat
Walking DB Lunges
Working Sets: 3x10x100 each side
Db Deadlifts
Working Sets: 3x8x160
Ironside
Well-known member
Started this week off great. Chest/Bi’s/Tri’s on Monday and Back/Shoulders yesterday. I have a potential job opportunity this year that is going to require me to shift gears with my fitness plans. Instead of trying to get big, I need to focus on strength, endurance and staying relatively lean to properly keep up during the day. It’s not cross fit shit but theres a lot of aerobic activity combined with with strength for the job.
Ironside
Well-known member
It was a crazy busy week last. I didn’t log shit lol.
Worked chest and tri’s today and felt great through my workout. I kept it simple but effective.
Db Bench
Ss Tricep Pull downs
Db Declines
Ss Tricep Push Downs
Db Inclines
Ss Incline Db Flys
Flat BB bench
Ss BW Dips
Worked chest and tri’s today and felt great through my workout. I kept it simple but effective.
Db Bench
Ss Tricep Pull downs
Db Declines
Ss Tricep Push Downs
Db Inclines
Ss Incline Db Flys
Flat BB bench
Ss BW Dips
Ironside
Well-known member
Not a bad day today. Got home a bit earlier than usual, which was nice.
Made some gainz today.
Back and Bi’s (Heavy focus on Back)
Weighted Pullups: BW+15, 4x fail
Band Assisted Pullups: BWx4xfail
Close Grip Rows 4x12
Wide Grip Rows 4x12
Face Pulls 3x10
Reverse Flys 4x12
Shrugs 4x12
Iso Db Curls (alternate) 4x12
Ss Db Hammer Curls 3x10
Db Curls 3 sec neg 4x12
Ss Iso Db Hammers 3x10
Made some gainz today.
Back and Bi’s (Heavy focus on Back)
Weighted Pullups: BW+15, 4x fail
Band Assisted Pullups: BWx4xfail
Close Grip Rows 4x12
Wide Grip Rows 4x12
Face Pulls 3x10
Reverse Flys 4x12
Shrugs 4x12
Iso Db Curls (alternate) 4x12
Ss Db Hammer Curls 3x10
Db Curls 3 sec neg 4x12
Ss Iso Db Hammers 3x10
Ironside
Well-known member
I swore off drugs from doctors years ago bro. The Marine Corps and the VA had me on so much shit at one point that I’m surprised I still know who I am lol. I sometimes use melatonin but it takes time to build in your system so I usually forego it. This comes and goes through different times of the year for me.
