Gymdads Training Log

[frandman2014]

Lifts going up thats a good sign

[gymdad]

Today was Chest & Triceps: went up in weightbon quite a few things not quite back where I was but back to building!!!

Flat Bench Press: 4x8x 70 lbs p/s ( up 25lbs p/s)
Incline DB Press: 4x8x 55 lbs ( up 10 lbs)
Incline DB Flyes: 3x15x 25lbs
Pec Dec Flyes: 3x15x 115 lbs ( up 25 lbs)
Hammer Strength Incline Pres: 3x15x35lbs p/s

Skullcrushers: 4x10x 40lbs
Close Grip Bench Press: 4x10x 40lbs
Dip Machine: 4x10x 70 lbs p/s ( up 25 lbs)
Triceps Machine: 4x10x 70 lbs ( up 20 lbs)

Hanging Leg Raises: 2x10 bw
Ab Crunch Machine: 3x20x 70lbs

10 minutes on the Evil Stairmaster level 8

Chest and triceps are super pumped and sore!!!

[frandman2014]

Getting stronger by the day...
It's all it counts mate

[F.I.S.T.]

Keep kicking ass brother.Work out looks great man.

[gymdad]

Afternoon everyone its vacation time!!!! Went to the gym early this morning for a arm workout!!

Biceps & Triceps:

Straight bar curl: 4x12x 10lbs p/s
Seated Incline DB Curls: 4x12x 15lbs
Preacher Curls: 4x12x 40lbs
Rope Hammer Curls: 4x12x 35lbs

Skull crushers: 4x12x40lbs
Close Grip Bench: 4x12x 40lbs
V Bar cable press down: 4x12x 50lbs
DB Kickbacks: 4x12x 20lbs haven't done these in years forgot how effective they are!!!
Straight bar Wrist curls: 4x12x bar

Then did 10 minutes on the Evil Stairmaster: level 7

Holy crap my arms are pumped and sore!!!!

[gymdad]

Lol I love that as well!!! Wish I could figure out how to turn that picture the right side up

[frandman2014]

Looking good...
I need to get in that stairmaster...
But only cardio I enjoy it's sex lol

[gymdad]

SHOULDERS:

Seated Hammer Strength Shoulder Press: 4x10x 55lbs p/s ( up 10lbs p/s)
Smith Upright Rows: 4x10x 20lbs p/s (up 10lb)
DB Lat Raises:3x10x 20lbs ( up 5 lbs)
Reverse Pec Deck:3x15 x 100lbs ( up 20lbs)
Cable Rope Face Pulls: 4x10x 35lbs ( up 15 lbs)
Front DB Raises 4x10x 20lbs ( up 5 lbs)
Shrugs: 3x15 x 45lbs p/s

Hanging leg raises: 3x15x bw
Ab machine: 3x15x 70lbs

12 minutes on the Evil Stairmaster level 7

Yes I'm going up in weight!!! Here is a picture after this mornings workout starting to look a little better!!!

[gymdad]

Thanks frandman2014 and pestosterone!!! And thanks for following means a lot!!!

LEG Day!!!
Squats: 4x12x 55lbs p/s (up 10lbs p/s)
Hack Squat: 4x12x 45 lbs p/s ( up 20lbs p/s)
Leg Press:4x12x 2 plates p/s
Leg Extensions: 4x15x 100lbs (up 10lbs )
Lying Leg Curls: 4x15x 90lbs ( up 10 lbs)
Seated Calf Raises: 3x15x 25lbs p/s

Then did nice cool down on the bike for 12 minutes

Yes I went up on most everything, don't worry I'm being very careful, not going too heavy but needed to go up some!!! Felt real good !!

[Pestosterone]

Nice bouncing back!!

[frandman2014]

Looking solid and getting stronger
Its all good mate !!!

[gymdad]

Another awesome looking work out brother.

Thanks brother I'm slowly getting back on track!!!
Back and Biceps:

Bentover Barbell Row: 4x12x 35lbs p/s
Wide Grip Lat Pulldowns: 4x12x100lbs
Cable Rows: 4x15x 100lbs
Low row machine: 4x15x 55lbs p/s ( went up 10 lbs p/s)

Straight Bar Curls: 4x10x 10lbs p/s
Incline DB Curls:4 x12x 20 lbs ( went up 5 lbs)
DB Hammer Curls: 4x12 x 20lbs ( went up 5 lbs)
Machine Preacher Curls: 4x10x 60lbs ( went up 10 lbs)

12 minutes on Evil Stairmaster level 8 went up 2 minutes today!!!!

[F.I.S.T.]

Another awesome looking work out brother.

[gymdad]

Nice love that u r including stair machine! Have u noticed more endurance or better lungs and more than usual fat loss with it? I sure as hell do I just keep it away from leg day lol great work man

Only been using it for a week bro, but I will let you know!!

Took the last 3 days off was pretty sore after my first week back!!!

Today was Chest & Triceps:
Flat Bench Press: 4x8x 45lbs p/s
Incline DB Press: 4x8x 45lbs p/s
Incline DB Flyes: 3x15x 25lbs
Pec Dec Flyes: 3x15x 90lbs
Hammer Strength Incline Pres: 3x15x35lbs p/s

Skullcrushers: 4x10x 40lbs
Close Grip Bench Press: 4x10x 40lbs
Dip Machine: 4x10x 45lbs p/s
Triceps Machine: 4x10x 50lbs

Hanging Leg Raises: 2x10 bw
Ab Crunch Machine: 3x20x 70lbs

10 minutes on the Evil Stairmaster level 6

[Pestosterone]

Nice love that u r including stair machine! Have u noticed more endurance or better lungs and more than usual fat loss with it? I sure as hell do I just keep it away from leg day lol great work man