Gymdads Training Log

[gymdad]

Usually only workout 4 days a week but decided to add another session of just arms!!

Straight Bar Curls: 4x10x 15lbs p/s
Incline DB Curls: 4x10x 30 lbs p/s
Machine Preacher Curl: 4x10x70lbs
DB Hammer Curls: 4x10x 30lbs p/s

Skullcrushers: 4x10x 60lbs
Close Grip Bench: 4x10x 60lbs
Hammer Strength Dip Machine:4x10x 70lbs p/s
StraightBar Cable Pushdown: 4x10x 50lbs

Arms were done after this!!!

[gymdad]

Great pump in the pic above man. Just treat the hernia as a hurdle surgery to overcome and ease right back into it! You may come back refreshed and bounce back quick after being hard at it hard for a while a break can b good stay positive. And it will benefit u in the long run

Thanks brother, that's what I'm doing like I said this is going to be a great thing, I really think it has held me back I was always worried about it when I lifted!! I will be back at it after I'm healed better than ever!!! I'll still be on here with you all !!!!

[Pestosterone]

Great pump in the pic above man. Just treat the hernia as a hurdle surgery to overcome and ease right back into it! You may come back refreshed and bounce back quick after being hard at it hard for a while a break can b good stay positive. And it will benefit u in the long run

[gymdad]

Today was SHOULDERS:

Seated Hammer Strength Shoulder Press: 4x10x 90lbs p/s
Smith Upright Rows: 4x10x 30lbs p/s
DB Lat Raises:3x10x 30lbs p/s
Reverse Pec Deck:3x15 x 160lbs
Cable Rope Face Pulls:3x15x 50lbs
DB Front Raises: 3x10x 30lbs p/s
Shrugs: 3x10x 80lbs p/s

Started doing abs but didn't want to push the hernia thing!! Went to my doctor today after work, and he said it needs something done about it so he made me an appointment with a surgeon on the 17th to schedule an outpatient day surgery to get it fixed this will be a great thing cause now that I think about it it has been holding me back on my lifting for quite sometime!! Will have to take some weeks off, but it will benefit in the long run

[gymdad]

Today was LEG day,

Had a great workout till my hernia above my belly button from my gall bladder surgery a few years ago popped back out!! I can usually pop it back in no problem but today I could not and in was scared shitless!! After about 4 hours I got myself relaxed enough to get it back in. Needless to say the wifey made me make an appointment tomorrow after work!!! So I may be taking a few weeks of from lifting!!

Squats: 4x8x 100lbs p/s
Hack Squat: 4x8x 70lbs p/s (up 25lbs p/s)
Leg Press:4x10x 5 plates p/s
Leg Extensions: 4x15x 160lbs (up 10lbs)
Lying Leg Curls: 4x15x 120lbs
Seated Calf Raises: 3x15x 45lbs p/s

[gymdad]

Today was Back and Biceps:

Bentover Barbell Row: 4x8x 90lbs p/s
Wide Grip Lat Pulldowns: 4x8x 170lbs
Cable Rows: 4x15x 160lbs
DeadLifts: 3x10x 90lbs p/s

Straight Bar Curls: 4x10x 15lbs p/s (with Fat Gripz)
Incline DB Curls: 25 lbs p/s
DB Hammer Curls: 4x10x 30lbs p/s
Machine Preacher Curls: 4x10x 70lbs

Picture of arms pumped afterwards

[gymdad]

Today was CHEST,TRICEPS, & ABS

Flat Bench Press: 4x8x 100lbs p/s
Incline DB Press: 4x8x 75lbs p/s
Incline DB Flyes: 3x15x 35lbs
Pec Dec Flyes: 3x15x 145lbs
Hammer Strength Incline Pres: 3x15x 45 p/s

Skullcrushers: 4x10x 60lbs
Close Grip Bench Press: 4x10x 60lbs
Dip Machine: 4x10x 70lbs p/s
Triceps Machine: 4x10x 70lbs

Hanging Leg Raises: 3x20x bw
Ab Crunch Machine: 3x20x 170lbs

[Pestosterone]

Awesome shoulder routine! I love shoulder workouts get them traps and delts pumped feel like a boss when u r done lol

[gymdad]

Today was SHOULDERS:

Seated Hammer Strength Shoulder Press: 4x10x 90lbs p/s
Smith Upright Rows: 4x10x 30lbs p/s (up 5lbs p/s)
DB Lat Raises:3x10x 30lbs p/s
Reverse Pec Deck:3x15 x 160lbs
Cable Rope Face Pulls:3x15x 50lbs
DB Front Raises: 3x10x 30lbs p/s
Shrugs: 3x10x 80lbs p/s ( added these today)

Hanging Leg Raises: 3x20x bw
An Crunch Machine:3x20x 170lbs

[gymdad]

LEG Day!!!
Squats: 4x8x 100lbs p/s
Hack Squat: 4x8x 70lbs p/s (up 25lbs p/s)
Leg Press:4x10x 5 plates p/s
Leg Extensions: 4x15x 160lbs (up 10lbs)
Lying Leg Curls: 4x15x 120lbs
Seated Calf Raises: 3x15x 45lbs p/s

Had a great workout legs are sore!! Trying to get used to this 3000 calorie diet, I'm not used to eating that much food I feel bloated!!!

[gymdad]

Today was Back and Biceps:

Bentover Barbell Row: 4x8x 90lbs p/s
Wide Grip Lat Pulldowns: 4x8x 170lbs
Cable Rows: 4x15x 160lbs
DeadLifts: 3x10x 90lbs p/s

Straight Bar Curls: 4x10x 15lbs p/s (with Fat Gripz)
Incline DB Curls: 25 lbs p/s
DB Hammer Curls: 4x10x 30lbs p/s
Machine Preacher Curls: 4x10x 70lbs

Great workout no PR's but great workout!!!

[gymdad]

Used today as an off day worked almost 14 hours today covering vacations went in at 3 am so no workout

[gymdad]

Hope everyone had a safe and happy Memorial Day!!

Today was CHEST, TRICEPS & ABS,
Flat Bench Press: 4x8x 100lbs p/s
Incline DB Press: 4x8x 75lbs p/s
Incline DB Flyes: 3x15x 35lbs
Pec Dec Flyes: 3x15x 145lbs

Skullcrushers: 4x10x 60lbs
Close Grip Bench Press: 4x10x 60lbs
ROPE Triceps Pushdowns: 4x10x 50lbs

Hanging Leg Raises: 3x20x bw
Ab Crunch Machine: 3x20x 170lbs

That was it did enough cardio all weekend by finishing up our move, we are all done arms and legs are all bruised up back is a little sore but its done we are in the new place and very happy!!! Life is great, now to unpack everything, lol!!!

[gymdad]

Cardio this morning then a 10 hour work day then took another load to the new place and unpacked some!

[gymdad]

Give it time pestosterone, don't want to jack that knee up any more!!
Today was SHOULDERS:

Seated Hammer Strength Shoulder Press: 4x10x 90lbs p/s
Smith Upright Rows: 4x10x 30lbs p/s (up 5lbs p/s)
DB Lat Raises:3x10x 30lbs p/s
Reverse Pec Deck:3x15 x 160lbs
Cable Rope Face Pulls:3x15x 50lbs
DB Front Raises: 3x10x 30lbs p/s
Shrugs: 3x10x 90lbs p/s ( up 10 lbs p/s)

Hanging Leg Raises: 3x20x bw
An Crunch Machine:3x20x 170lbs

No cardio again knew I was going to be moving more!!!