Gymdads Training Log

[frandman2014 Senior Member Find all posts View Profile Close frandman2014]

Nice one... How's your back?
Felling any pain??
Lifts still going up you beast

[gymdad Senior Member Find all posts View Profile Close gymdad]

Thanks frandman back is great still looking out for where I hadnmy hernia surgery but its doing very well most of the lifts that irritated it I keep an eye on but doing very well thanks!!!

Back and Biceps:

Bentover Barbell Row: 4x12x 70lbs p/s ( up 15 lbs p/s)
Wide Grip Lat Pulldowns: 4x12x160lbs ( up 15lbs)
Cable Rows: 4x15x 160lbs (upn15lbs)
Low row machine: 4x15x 90lbs p/s (up 20lbs p/s)

Straight Bar Curls: 4x10x 15lbs p/s
Incline DB Curls: 4x12 x25lbs
DB Hammer Curls: 4x10x 30lbs p/s (up 5lbs)
Machine Preacher Curls: 4x10x 80lbs ( up 10 lbs)

10 minutes on the bike

Felt really good at this workout I think the evening workouts might just be OK!!

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

Awesome work brother.As always.Keep it up.

[gymdad Senior Member Find all posts View Profile Close gymdad]

OK Had one hell of a workout this evening!!

LEG Day!!!
Squats: 4x12x 90lbs p/s (up 10lbs p/s)
Hack Squat: 4x12x 70lbs p/s ( up 15lbs p/s)
Leg Press:4x12x 4 plates p/s
Leg Extensions: 4x15x 150lbs ( up 10lbs)
Lying Leg Curls: 4x15x 130lbs
Seated Calf Raises: 3x15x 25lbs p/s

Then did 10 minutes on the Evil Stairmaster!!

[gymdad Senior Member Find all posts View Profile Close gymdad]

SHOULDERS:

Seated Hammer Strength Shoulder Press: 4x10x 80 lbs p/s (up 10lbs p/s)
Smith Upright Rows: 4x10x 45 p/s (up 10 p/s)
DB Lat Raises:3x10x 30lbs (up5 lbs)
Reverse Pec Deck:3x15 x 140( up 5lbs)
Cable Rope Face Pulls: 4x10x 40lbs
Front DB Raises 4x10x 30lbs (up 5 lbs)
Shrugs: 3x15 x 65 p/s

Hanging leg raises: 3x15x bw
Ab machine: 3x15x 120lbs

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

Great workout brother.You know,I haven't done reverse pec dec in a long time.Glad I saw you did them.Made me want to include them in this weeks delt workout.Thanks.

Keep up the great work my brother.

[gymdad Senior Member Find all posts View Profile Close gymdad]

Chest Triceps and abs

Flat Bench Press: 4x8x 90 lbs p/s (up 10lbs)
incline DB Press: 4x8x 70lbs
Incline DB Flyes: 3x15x 35 lbs ( up 5 lbs)
Pec Dec Flyes: 3x15x 150lbs ( up 20lbs)
Hammer Strength Incline Pres: 3x15x45lbs p/s

Skullcrushers: 4x10x 60 lbs ( up 10lbs)
Close Grip Bench Press: 4x10x 60lbs ( up 10lbs)
Dip Machine: 4x10x 70lbs p/s
Triceps Machine: 4x10x 80lbs

Ab machine 3x15x130lbs
Then did 10 minutes on the treadmill incline 4.5 speed 4.5

[gymdad Senior Member Find all posts View Profile Close gymdad]

Back and Biceps:

Bentover Barbell Row: 4x12x 70lbs p/s
Wide Grip Lat Pulldowns: 4x12x160lbs
Cable Rows: 4x15x 160lbs
Low row machine: 4x15x 90lbs p/s

Straight Bar Curls: 4x10x 15lbs p/s
Incline DB Curls: 4x12 x25lbs
DB Hammer Curls: 4x10x 35lbs p/s (up 5lbs)
Machine Preacher Curls: 4x10x 80lbs

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

Awesome brother.Still kicking ass.

[gymdad Senior Member Find all posts View Profile Close gymdad]

Doing my best didn't go up in weight today but felt good

[gymdad Senior Member Find all posts View Profile Close gymdad]

Today was an awesome workout LEGS!!!
LEG Day!!!
Squats: 4x12x 100lbs p/s (up 10lbs p/s)
Hack Squat: 4x12x 70lbs p/s
Leg Press:4x12x 5 plates p/s (up 1 plate p/s)
Leg Extensions: 4x15x 160lbs ( up 10lbs)
Lying Leg Curls: 4x15x 140lbs ( up 10lbs)
Seated Calf Raises: 3x15x 45lbs p/s

Then did 10 minutes on the bike, and holy crap legs are cussing me right now!!!

[frandman2014 Senior Member Find all posts View Profile Close frandman2014]

You know you have trained the legs
When you can not walk properly out of the gym ...haha I
Good lifts mate [emoji106]

[frandman2014 Senior Member Find all posts View Profile Close frandman2014]

I hate wobbling around work the next day and herring the gay jokes....

You not big enough then mate
[emoji2]

[gymdad Senior Member Find all posts View Profile Close gymdad]

SHOULDERS:

Seated Hammer Strength Shoulder Press: 4x10x 90 lbs p/s (up 10lbs p/s)
Smith Upright Rows: 4x10x 45 p/s
DB Lat Raises:3x10x 35lbs (up5 lbs)
Reverse Pec Deck:3x15 x 150 ( up 10lbs)
Cable Rope Face Pulls: 4x10x 50lbs ( up 10 lbs)
Front DB Raises 4x10x 35lbs (up 5 lbs)
Shrugs: 3x15 x 65 p/s

Hanging leg raises: 3x15x bw
Ab machine: 3x15x 120lbs

Then di d 10 minutes on the treadmill

[Pestosterone Senior Member Find all posts View Profile Close Pestosterone]

Nice brother!