Serious Goals+Serious Effort = Serious Results

Leg Day
Leg Curls 4x10 2x8 and 1x6
110x4 130x 8 150x1set

Speed Squats aroudn 50% max 8x3
265 all sets

Leg Press sets of 10 until couldn't get 10th rep
started at 3 plates per side and top set was 11 plates per side

Lunges 4x10
used 60lb dumbbells

Dumbbell Stiff Legged Deads 3x10
75's,80's,75's
 
Arm Day

Barbell curls 5x8
70,80,90,90,90

Hammer Curls 4x8 with 8 partials
35's,40's,40's,35's

Ez bar reverse curls 4x15
60lbs all 4 sets

One Arm Machine Preacher Curls 3x12
60,60,60

Rope Pushdowns 6x12
65,65,65,75,75,75

Lying dumbbell Tricep Extensions 4 x 20
35's , 35's, 35's, 30's

Single Arm Cable pushdown (cross body) 4x12
all sets at 25 lbs
 
Back Day!

One arm barbell worw 4x8
worked up to 3 25lb plates and used that for the 4 working sets

Smith Machine Barbell Row 4x8
165,225,285,315

Chins 3x fail

Rack Deads 3x fail
315,315,315 then did 3x3 with same weight

Hyperextensions 2x fail

Calves

Standing Calve raise 4x12
225,225,285,285

seated calve raise 3x15
2 plates all sets

Single Leg calve raise 3x10
used 135 on a smith machine
 
Chest and Delts

Machine Press all contraction work 4x8
190,220,240,260

Incline Barbell Press 3x6
135,185,225,265,315,365 (Counted last 3 sets as working sets)

Bench Press 3x5
225 to get used to motion,265,315,365.... went for 405 because 365 went so well but barely got 1 rep

Wide Pushups 3 x fail
was failing around 15-20

Dumbbell Side Laterals 15, 12,10,8,----4 sets
25's,35's,40's, 45's

Rear Delts swing 2x30
used 30lb dumbbells for both sets

spider crawls 3x4
 
Arm Day... or is Arms day since I trained both arms?

Barbell Curl 6x8
60--warmup then...,70,80,90,100,100,100....

Hammer Curl 4x8
35's,45's,55, 65's ....yeah there was a little bit of swingin goin on with the 65's but I was in control and was squeezin

Reverse EZ bar curl 4x15
60,60,70,60

Rope Push downs 8x12
55,55,60,65,70,75,80,70

Dips on dip machine 4x to failure
set machine to 230lbs and was getting around 15-18 reps per set

Skull Crushers laying on the ground 4x10
used 90 lbs all 4 sets
 
Leg Day (The Day Of Champions)

Seated Leg Curls 4x8 with 8 partials after each set
120,130,150,170 (any one have any idea why my numbers are so much better on the seated leg curl then the lying leg curl?)

Walking Dumbbell Lunges 4 x 10 each leg
used a pair of 70's and took off around the gym

Leg Press sets of 8 until hard 8 (rested 2 min) and then 3x8
4 plates per side
6 plates
8 plates
10 plates per side
10 plates and guy from gym (he said he weighed around 210lbs) sitting on sled
then did my 3 working sets at 10 plates per side

Leg Extensions 3x20
110,130,130

Dumbbell Stiff legg deads 3x20
used 45 lb dumbbells for all 3 sets
 
Arm Day

Machine Preacher Curls 4x10
40,60,60,60

Superset w/

Rope Pushdowns 4x10
50,65,70,70

Standing Alternating dumbbell curls 4x10
30's,35's,40's, 40's (8 partials at the end of the 4th set)

Superset w/

Close Grip Bench 4x10-12
135,175, 225,275 (drop set on the 4th set)

Cross Body Hammer curls 4x10
35's for all 4 sets

superset w/
Over head rope tricep extensions
55,65,65,65

Dumbbell Spider Curls 4x8
15's,15's,20's,20's

superset w Reverse double handle pushdowns 4x12
55,55,65,55
 
Chest Day

Slight Incline dumbbell press sets of 8 unitl I could barely hit 8
started with 70's and went to 130's (slow contractions with focus on squeeze)

Incline Barbell Press sets of 8 until couldn't get 8
135,185,225,265

Chest Dips 4x12 3/4 ROM

Cable Flys 1.5 reps 4x20 90 sec rests
used 15 lbs each side

Delts
Machine Rear delts 4x20
all 4 sets at 120

Cage Pres 4x6
135,135,185,185,185,135
 
Back Day

Alternating Dumbbell rows 4x8
70,90,110,125

Close Grip Pull Down 3x12
160,200,200

Dumbbell Pullovers 3x fail

Rack Pulls 5x3 from Low shin
135,225,315,405,405 ( I was a little disappointed in how heavy 405 felt.)

Hyper extensions 2 x fail w 45 lb plate
rep range was around 12-14

Standing Calve Raises 6x10
Used 315 for all 6 sets.
 
Leg Day

Lying Leg Curls 4x10 with 5 slow reps at end of each set
70,90,110,130

Barbell Squats 5x5
135,225,315,405, 495 (did 6 reps on last set)

Leg Press 5x10 with 5 drops each time about 10-20%
5 plates,7 plates,8 plates, 8 plates, 6 plates

Dumbbell Stiff Leg Deads 3x8 3/4 ROM
used 80 lb dumbbells all 3 sets
 
Arm Day

Preacher Curls 6x12 alternating inside and outside grip followed by a cluster set of 9 inside and 9 outside grip with no rest in between
60,60,70,70,80,80 cluster set I used 70lbs

Reverse Curls 4x8
70,80,90,90

Ez Bar cable curls 4x15
55,60,55,60

Triceps Pushdown 4x12 (used Lat Pull down Cable and bar for a wider grip and harder resistance)
60,80,100,120 Did 4 forced reps on last set

Incline dumbbell extensions 3x15
used 30 lb dumbbells for all 3 sets

Machine Dips 230lbs 2 x fail
first set did 21 reps
2nd set did 24 reps
 
Chest Day

Slight Decline Dumbbell Press 7x6-20
70's x 20
80's x 20
100's x 15
110's x 10
120's x 8
80's x 15
80's x 15

Incline barbell press 4x4-15
135 x 15 (getting used to the motion)
175 x 15
225 x 12 (1st working set)
265 x 6
315 x 4
225 x 14

Hammer strength ISO press 4x8
1 plate per side for 1st set
2 plates for sets 2-3
3 quarter plates for 8, dropped 1 plate off each side and did 8 more, repeated one more time

Cable Flyes 1.5's
3 x 10
 
Back Day

Chins 3xfail
15,12,9

Supernated Grip Pulldowns 4x10
140,160 --warmup sets
180,200,210,210

Chest Supported Hammer Strength ISO row 3x15
2 plates per side, 3 plates, 3 plates and a 1/4 plate

Rack Pulls in Smith Machine3x3 (only counted last 3 sets as working sets
135,225,315,405,495,585

Hyper's 2xfail

Seated Calve raise 2 plates
5 min of death sets of 20 with 20 sec breaks for 5 straight minutes
 
Leg Day

Lying Leg Curl
2x20 at 80lbs
2x6 at 120lbs
1x8 at 130lbs plus 10 partials
1x8 at 110 with 30 sec iso hold

Barbell Squats 7x 8-10
135 x 10
185 x 10
225 x 10
315 x 10
405 x 8
495 x 6 (guess this set didn't count)
315 x 10

Leg Press 6 x 10
4 plates per side,5,6,7,7,7

Bulgarian Spit Squat 4x8
used a 50lb dumbbell for all the sets

Barbell stiff leg deads 4x10
135 for all 4 sets
 
Shoulders

Blood and Guts warmup

Dumbbell Shoulder Press 4x10
60's, 70's,80's, 70's

Side Lateral Raise 6x15
20's,30's,40's, 35's, 30's, 20's

Rear Delt Machine 3x20
110 all 3 sets

Face Pulls
3x15
45.5lbs all 3 sets

Then did some sauna time.....
 
Arm Day

Drag Curls
1x15 at 60
1x6 at 80
3x10 at 70 with 3 drops of 10 on last set

Dumbbell concentration preacher curls 3x10
used 35 all 3 sets

Rope Pushdowns
1x20 at 45
3x10 at 75 with 3 drops of 10 on last set

Skull Crushers
1x20 with 70lbs
3x12 at 90 lbs 3 drops of 8 on last set

Dumbbell Hammer curls superset w/ single arm dumbbell extension

25's for 20 reps
30's for 12 reps
30's for 14 reps


Superset between single arm press down to failure and dumbbell curls to failure
Dumbbell weight used: 25's
Cable Weight: 20lbs

MASSIVE BLOOD PUMP! made it hard to drink my eggwhites at the end and pump remained long enough to get home and make it hard to wash my hair.
 
Leg Day? Trying to stay the course working with what little equipment I have at home...
(As a side note I've now gone to a cruise dose of 250 Mg Test E per week. and now trying to cut a little BF. It looks like my prep for the show is off, but am looking to hit hard on growing and really mutating once this virus crap is over)

Warm up--- 10 minutes steady state cardio on Treadmill

Dryer Squats 4x20 and 1 set to complete failure
(I have an old dryer in the garage that wasn't being used so I took it outside to my drive way, set it on a retaining wall and flipped it over onto my shoulders.... The drive way is at a good 30 degree angle so it was like heel raised squats.) I'm not going to lie...I actually got a good burn off these

Bulgarian Split Squats 4x15 Each Leg
Used a set of 30lb dumbbells for all 4 sets

Dumbbell Stiff Leg Deads (4x20)
Used a set of 37.5lb dumbbells for all 4 sets

Lying dumbbell leg curl 4x10
Used one of those 37.5lb dumbbells
 
Arm Day-

Standing EZ Bar curls 5x12
90lbs all 4 sets

superset w/ Band pushdowns (similiar motion to a rope pushdown) 5x20

Alternating Dumbbell Curls 4x8
all sets done with 37.5 lb dumbbells

superset w/
Lying skull crushers 4x12-15
(used 90lb EZ bar)

Hammer Curls 4x10
37.5 lb dumbbells for all 4 sets

superset w/

Seated Single Arm overhead extensions 4x15
used a 37.5 lb dumbbell for all sets

Single Arm Concentration Preacher Curl 4x15
used 20 lb dumbell

Superset w/ single arm band cross body pushdown 4x 15
 
Back Day

Bent Over Rows (Used the ez bar and 90lbs)
4 sets of 20

Single Arm Dumbbell rows (37.5 lb dumbbell)
4 sets of 15

Band high rows
4x20

Band Face Pulls
4x15

Dumbbell Pull overs 37.5 lb dumbbell
4x20
 
Chest and Shoulders

Dumbbell Press (37.5 lb dumbbells for all sets) 4x20

Dumbbell Flyes 4x15
37.7 lb dumbbells all 4 sets

superset with band external and internal shoulder rotations 4x20

EZ bar chest Press 90 lbs
2x50 (this actually burned)

Dumbbell pull over 3x15
37.5 lb dumbbell all 3 sets

Bent Over Rear lateral dumbbell raises 4x20
used 20lb dumbbells all 4 sets

Seated Dumbbell Press 5x12
used 37.5 lb dumbbells all 5 sets

Side Lateral Raises 4x12
37.5 lb dumbbells for all 4 sets
 
Leg Day

Dryer squats (actually had one of my kids think it was fun to get inside it to give me a about 70lbs more weight)
4x20

Bulgarian Spit Squats 4x12
used 37.5 lb dumbbells all 4 sets

Dumbbell stiff leg deads 4x15
90lb ez bar for all 4 sets

Dumbbell Lying leg Curl
4x10 Used 37.5 lb dumbbell
 
Picked up an old wieder home gym system for $100 to add
to what I can do from home...

Arm Day

Standing Ez Bar Curls
50lbs for 25 reps
50 for 20 reps
80 lbs for 15 reps
80 for 13 reps
80 for 10 reps

Superset w

straight bar push downs
50lbs for 20
50 lbs for 20
80lbs for 12
80lbs for 10
90 lbs for 10

Alternating dumbbel curls 4x10
used 37.5 lb dumbbells for all 4 sets

superset w/

skull crushers 4x12-15
90 lbs for all 4 sets

Pinwheel Dumbbel Curls 4x10
used 37.5 lb dumbbells for all 4 sets

superset w/

over head rope extensions 4x12
60 lbs for all 4 sets

dumbbell concentration preacher curls 4x10 each arm
used a 20lb dumbbell for all 4 sets

superset w

single arm cable pushdown 4x10-12
20 lbs all 4 sets
 
Chest and shoulders

Machine Press 4x12-15
Full Stack for all 4 sets

Pec Deck 4x15
set it 5 plates deep (I'm not sure the exact weight but I made it heavy)

Dumbbell Press 4x20
used 37.5 lb dumbbells

superset w

dumbbell flyes 4x15
used 37.5 lb dumbbells

dumbbell presses 4x15
used the 37.5 lb dumbbells

bent over rear lateral raises 4x12
used 37.5 lb dumbbells

Side Laterals 4x 20
used 20lb dumbbells
 
Good news...adding to the home gym... was able to snag a 45lb barbell. Hoping to order in a few 45lb plates this weekend.

Back Day-

Single Arm Barbell Rows all done w/ the 45lb barbell in a corner
1 25 lb plate for 20
2 25 lb plates for 15
3 25 lb plates for 15
3 25 lb plates and 2 10 lb plates for 12 (then did 3 more sets at this weight for 10 reps)

Lat Pull Down (Used Full Stack)
20 reps
18 reps
15 reps
15 reps
12 reps
12 reps

Bent Over barbell rows 4x15
115 lbs all 4 sets

Supernated Pull Downs (full stack)
15 reps
12 reps
12 reps
10 reps

Superset w/

Upright Barbell Rows 4x10
95lbs all 4 sets
 
Leg Day

Dryer Squats 4x20 and 1 x30

Bulgarian Split Squats 4x10 each leg
37.5 lb dumbbell all 4 sets

Stiff Leg Deads 4x15
120lbs all 4 sets

Leg Extensions 4x15
used the 2nd to last plate in the stack for all 4 sets

Standing Single leg Curls
Used 6 of the plates in the stack 10
 
Arm Day

Barbell Curls 4x12
2 warm up sets of just the 45lb bar
2 sets at 65lbs
2sets at 85lbs

Supersets w

Straight Bar Pushdowns 4x15
all sets with 5 plates in the stack

Alternating Dumbbell Curls 4x12
all sets with 37.5 lb dumbbells

superset w/

close grip bench 4 x 20
all sets done at 135lbs

Pinwheel Curls 4x10-12
all sets done with 37.5 lb dumbbells

superset w/

overhead cable extensions 4x15
used 5 plates in the stack

Standing Concentration Curls (w/ back up to wall) 4x12
used 20 lb dumbbell all 4 sets

superset w/

cross body single arm pushdowns 4x15
2 plate in stack
 
Chest and Delts

Incline Barbell Press 4x20
135lbs for all 4 sets

Cable Chest Press 4x12-15
Used full stack for all 4 sets

Incline dumbbell flies 4x10
37.5 lb dumbbells all 4 sets

Pec Deck 4x12
6 plates on the cables for all 4 sets

Delts

Seated Cage Press 4x10
135 all 4 sets

Side Lateral Raises 4x10
37.5 lb dumbbells

Internal and external rotations 3x20 each arm
used a band for this
 
Back Day

One Arm Barbell Rows 4x15
2 warm up sets w/ 2 25 lb plates
4 25lb plates all 4 working sets

Lat Pull Down 4x12-15
Used Full Stack for all 4 sets

Tbar rows 4x15
4 25lb plates all 4 sets

Bent Over Rows 4x15
100lbs all 4 sets

Face pulls to Chest 4x15
5 plates on stack all 4 sets
 
Legs

Squats 6x20
135 all 6 sets

Single Leg Extensions 6x15
Used 5 plates in the stack all sets

Stiff Leg Deads 6x12
135 all 6 sets

Standing Single leg curl 6x12
used 5 plates in the stack

Step ups 4x12 each leg
used 37.5 lb dumbbels all 4 sets
 
Switching things up a bit until the gyms re-open...going to run a PULL,PUSH,LEGS program for a bit... Also... Picked up some 45lb plates so I can finally get some weight moving again.

Pull Day

One Arm Barbell Row 2 warm up sets and 4 working sets of 8
all 4 working sets with the bar and 2 45lb plates on the end

Chins 3 x 8

Banded Dumbbell Pull Over 3 x 10
Used a 37.5lb dumbbell

Shrugs 3 x 12
225 all 3 sets

Abs---- Decline Bench Leg raises 4 x fail

Biceps-

Single Arm Dumbbell Preacher Curls (on back of adjustable bench) 4x10
used 37.5 lb dumbbells for all 4 sets

Dumbbell Hammer Curls 4x8 with 5 partials at the end of each set
Used 37.5 lb dumbbell on all 4 sets
 
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