Gymdads Training Log

[Frank Lewis]

Im essentially training 6x per week right now: 3 Bench/chest/shoulders/tris days Sunday, Tues, Thurs and hitting Squats/Deads/Back/Bis on Mon, Wed, Fri

Its a lot to track but this split gives me a chance to hit all the angles for each body part

Follow along as I get my shit together for BoB3

Nice bro! Always cool to see a powerlifter share their log. Any updates?

[ChinaBar]

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Im essentially training 6x per week right now: 3 Bench/chest/shoulders/tris days Sunday, Tues, Thurs and hitting Squats/Deads/Back/Bis on Mon, Wed, Fri

Its a lot to track but this split gives me a chance to hit all the angles for each body part

Follow along as I get my shit together for BoB3

[gymdad]

Thanks Pestosterone
Today was :


Shoulders & Triceps:
Shoulder Press Machine: 5x5x 100lbs p/s
DB Lat Raises: 3x12x30lbs
Cable Front Raises: 3x12x 40lbs

skullcrushers: 3x12x 60lbs
Vbar pushdowns: 3x12x70lbs
DB Kickbacks: 3x15x25lbs

[Pestosterone]

Nice weights on Incline dbells

[gymdad]

Chest & Biceps:
Incline DB Press: 5x5x 75lbs
Decline Bench Press: 3x10x45 lbs p/s
Flat bench DB Flyes: 4x15x 30lbs

E-Z Bar Curl: 5x5x80lbs
Seated bicep curl machine 4x10x90lbs
Nautilas bicep machine: 4 x10x 70lbs

[gymdad]

Join Date: Feb 2015
Location: Missouri
Posts: 465

Last nights workout:

Legs:

Squats: 5x10x 80lbs p/s
Leg Press: 4x12x 4 platesper side
Seated Leg Curls: 4x12x150
Leg Extensions: 4x12x 150lbs
Standing calf raises: 4x15x90p/s
Seated calf machine: 4x15x90lbs

[gymdad]

Damn 3 weeks off!!!!!! I would b nervous to train legs lol that shit hurts for days I feel your pain...

Thanks brother testosterone I was nervous and knew the pain would be unbearable but hey got to start back somewhere and what better way than with legs! But god do they hurt!!!!
Chest & Biceps:
Incline DB Press: 5x5x 75lbs
Decline Bench Press: 3x10x45 lbs p/s
Flat bench DB Flyes: 4x15x 30lbs

E-Z Bar Curl: 5x5x80lbs
Seated bicep curl machine 4x10x90lbs
Nautilas bicep machine: 4 x10x 60lbs( love this machine neverhad thus one anywhere before now you sit on it with arms out in front above your shoulders and curl! Major pump love it!!)
Feeling really god about workouts right now got a Max Muscle next to the gym love some of their proteins too!!!

[Pestosterone]

Damn 3 weeks off!!!!!! I would b nervous to train legs lol that shit hurts for days I feel your pain...

[gymdad]

OK finally getting settled in let's get back to hitting it hard at the gym will be working out on Thursday- Sunday, only time I have available from working 10 hours a day at new job. But loving Colorado and my new job!

Legs:

Squats: 5x10x 80lbs p/s
Leg Press: 4x12x 4 platesper side
Seated Leg Curls: 4x12x150
Lying Leg Curls: 4x10x90
Standing calf raises: 4x15x90p/s
Seated calf machine: 4x15x90lbs

Holy shit my legs hurt haven't worked them in about 3 weeks with the move and all, but back at it hard and heavy!!!

[gymdad]

Shoulders & Triceps:
Shoulder Press Machine: 5x5x 100lbs p/s
DB Lat Raises: 3x12x30lbs
Cable Front Raises: 3x12x 25lbs

skullcrushers: 3x12x 60lbs
Vbar pushdowns: 3x12x70lbs
DB Kickbacks: 3x15x25lbs

[gymdad]

Shoulders & Triceps:
Shoulder Press Machine: 5x5x 100lbs p/s
DB Lat Raises: 3x12x30lbs
Cable Front Raises: 3x12x 25lbs

skullcrushers: 3x12x 60lbs
Vbar pushdowns: 3x12x70lbs
DB Kickbacks: 3x15x25lbs

[gymdad]

Off day today has to help the daughter move into her new condo in downtown Denver, so guess that was a workout in its own!! Lol

[frandman2014]

Nice to see you still hit it hard

[gymdad]

2nd day back at the gym after my 2nd day of orientation

Back & Abs:
Deadlifts: 4x12x 70lbs p/s
Bent over BB Rows: 4x12x 80lbs p/s
Hammer Strength Pulldown Machine: 4x10x90lbs p/s
Low Row Machine: 4x10x90lbs p/s

Crunch machine: 4x15x150lbs
Hanging Leg Raises: 4x15xbw

[gymdad]

OK everyone I'm back at my new gym here in Beautiful Colorado!!! I love it out here had first day of orientation at work then went to the gym, been away for a while so will have to work my way backup!!

Chest & Biceps:
Incline DB Press: 5x5x 70lbs
Decline Bench Press: 3x10x45 lbs p/s
Flat bench DB Flyes: 4x15x 30lbs

E-Z Bar Curl: 5x5x80lbs
Concentration Curls: 3x12x25lbs
Reverse E-zBar Curls: 3x15x40lbs

Then did 7 minutes on the stairmaster level 9. Wow forgot about the higher elevation here wear out a lot faster till you get used to it