Gymdads Training Log

[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!!

[frandman2014]

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

[gymdad]

Today was first evening workout in a long time not too bad saw a bunch of people I knew and it wasn't too busy either!! But at least I got her back at the gym and sdhe is readybto go now!!!!

Chest Triceps and abs

Flat Bench Press: 4x8x 80lbs p/s (up 5lbs)
incline DB Press: 4x8x 70lbs ( up 5 lbs)
Incline DB Flyes: 3x15x 30lbs
Pec Dec Flyes: 3x15x 130lbs ( up 5lbs)
Hammer Strength Incline Pres: 3x15x45lbs p/s

Skullcrushers: 4x10x 50lbs
Close Grip Bench Press: 4x10x 50lbs
Dip Machine: 4x10x 70 lbs p/s
Triceps Machine: 4x10x 80lbs (up 10lbs)

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

[gymdad]

No I love working out at the gym with my wife she motivates me like nobody else, and I motivate her just the blast few weeks she can't get up in the mornings I've been going by myself and she needs to get back at it, so she asked if we could go in the evenings after work I said sure whatever it takes tonget you back at it!! I hate the evenings cause bits way more busy but to get her backnwill be great!!!

[Pestosterone]

A schedule change or u just prefer afternoons? I prefer afternoons I always have better workouts but in weekends I go early so i don't miss out on family time my girls can sleep til 10 sometimes lol.

[gymdad]

Biceps & Triceps:

Straight bar curl: 4x12x 10lbs p/s
Seated Incline DB Curls: 4x12x 25lbs
Preacher Curls: 4x12x 50lbs
Rope Hammer Curls: 4x12x 40lbs

Skull crushers: 4x12x50lbs
V Bar cable press down: 4x12x 50lbs
DB Kickbacks: 4x12x25lbs
Tricep machine: 4x12x79lbs
Straight bar Wrist curls: 4x12x bar

Last morning workout going start working out in the afternoons

[Pestosterone]

That thing is hell on legs brother

[gymdad]

Yes sir thought about it but legs were already sore from yesterday's leg day

[Pestosterone]

lol hell yea get that 5 more minutes in what's 5 more? Jk I always hit end at 19:59

[gymdad]

SHOULDERS:

Seated Hammer Strength Shoulder Press: 4x10x 70 lbs p/s
Smith Upright Rows: 4x10x 35 p/s (up 10 p/s)
DB Lat Raises:3x10x 25lbs
Reverse Pec Deck:3x15 x 135 ( up 15lbs)
Cable Rope Face Pulls: 4x10x 40lbs
Front DB Raises 4x10x 25lbs
Shrugs: 3x15 x 65 p/s (up 20lbs)

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

Then did this for you pestosterone, 15 dreaded minutes on the evil starimaster level 7 wow thought I was going to die!!!

[frandman2014]

Arnold used to do it ... To see weak part and train harder
Read it in biography lol

[gymdad]

I'll give a try...
I thinking in my bulk routine trying to put together to start September and legs it's a priority next year... Calves gona grow...
Gonna do legs twice a week
1 heavy day
1 high reps day
And wear short during winter so I don't forget lol

Lol that's a great idea frandman shorts in the winter will keep that in mind!!!

[frandman2014]

My Calves have improved from the dreaded stair machine!!! But the first and last 5 minutes I do slow calve raises and squeeze the shit out of them to the point of almost cramping them up 5 mins non stop it is worth it for the results mine r not even close to what I need but definitely improved with this.
Nice leg day brother!^^

I'll give a try...
I thinking in my bulk routine trying to put together to start September and legs it's a priority next year... Calves gona grow...
Gonna do legs twice a week
1 heavy day
1 high reps day
And wear short during winter so I don't forget lol

[gymdad]

Enough 1 calves exercise for you???
I got shit calves need to try something to make then grow faster ..

I do too frandman its not enough just one exercise but all I had time for this morning! The wife is having achard time getting up and going to the gym with me so next week we are going to try going in the evenings after work, I hate the evening crowdvthey really suck, plus the mornings I have the gym to myself!!!

- - - Updated - - -

My Calves have improved from the dreaded stair machine!!! But the first and last 5 minutes I do slow calve raises and squeeze the shit out of them to the point of almost cramping them up 5 mins non stop it is worth it for the results mine r not even close to what I need but definitely improved with this.
Nice leg day brother!^^

When I do the evil stairmaster I do the same pest squeeze them calves at the end!! Wow then they cramp that night in bed but defiantly worth it!!! And thanks for following brother!!

[Pestosterone]

My Calves have improved from the dreaded stair machine!!! But the first and last 5 minutes I do slow calve raises and squeeze the shit out of them to the point of almost cramping them up 5 mins non stop it is worth it for the results mine r not even close to what I need but definitely improved with this.
Nice leg day brother!^^