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  • 9-23-2019

    AM BIKE
    45 mins rained out

    PM BIKE
    1.5 hrs

    If your not ripping a tendon your not working the muscle to its fullest capacity!

    I just kinda feel if the weight wasn't so heavy, I could lift it:

    Living for the INSULIN SPIKE!

    Comment


    • 9-22-2019
      just hotel Precor Elliptical
      1 hour

      If your not ripping a tendon your not working the muscle to its fullest capacity!

      I just kinda feel if the weight wasn't so heavy, I could lift it:

      Living for the INSULIN SPIKE!

      Comment


      • 9-24-2019
        SHOULDERS-CHEST-TRICEPS

        Front Barbell Raises
        45x15
        65x10x4 sets

        Side Dumbbell Raises
        35'sx10x4 sets

        Seated Shoulder Press mach
        120x12
        140x12
        160x12
        180x10
        200x8-10x2 sets
        WITH
        Side LAteral Raise mach

        40x10-12ishx2 sets
        50x10x2 sets
        40x10x2 sets

        Rear Delts on Pec Deck
        100x15
        120x12
        140x12x3 ssts

        CHEST
        Flat Bench-med Grip
        135x10x2 sets
        185x8
        225x8x4 sets

        Incline Press Mach
        90x12
        140x12
        180x10
        180x8x3 sets

        Dip-press down mach
        90x10
        140x12ish
        165x12ish
        180x10ishx2 sets

        Incline press mach-para grip
        10-12 x4 sets

        AB Coaster
        25x3 sets

        Rev Hypers
        15-20x6 sets


        hotel
        elliptical

        30 mins

        If your not ripping a tendon your not working the muscle to its fullest capacity!

        I just kinda feel if the weight wasn't so heavy, I could lift it:

        Living for the INSULIN SPIKE!

        Comment


        • 9-26-2019 BACK

          AM BIKE
          1 hr ~14.5 miles

          PM BACK

          superset
          smith Rows

          135x10x2 sets
          185x8x2 sets
          225x8x4 sets
          185x8
          WITH
          Mag Grip rev pulldowns

          125x12x2 sets
          150x12
          175x12
          185x10x4 sets
          150x12

          superset
          CSRows-para grip

          90x10
          135x10
          160x10
          with
          Mag Grip Pulldowns

          175x8x3 sets

          stopped 11pm tired will work some rows tomorrow w deadlifts

          If your not ripping a tendon your not working the muscle to its fullest capacity!

          I just kinda feel if the weight wasn't so heavy, I could lift it:

          Living for the INSULIN SPIKE!

          Comment


          • 9-28-2019
            BIKED 1.5 hrs

            9-29-2019
            BIKED 1 hr

            9-30-2019 CHEST-SHOULDERS-TRICEPS

            BIKED
            1.5 hrs

            CHEST-TRICEPS
            Flat Bench
            Alt Med Grip-Close Grip

            135x10x2 sets
            185x8
            ADDED 80LBS CHAINS
            +185x3x16 sets

            Close Grip Bench
            225x8x3 sets

            Flat Bench Dumbbell Presses-Palms Faces
            50'sx12
            60'sx12
            80'sx12
            60'sx12

            superset
            DIPS

            10x4 sets
            WITH
            TRICEPS Extensions

            75x12
            100x12x3 sets

            SHOULDERS

            Superset
            Seated Smith Shoulder Press
            95x12
            135x12x2 sets
            185x8
            185x6x2 sets
            135x12
            WITH
            Band Side Raises
            10x7 sets

            Superset
            Standing Smith Shoulder Press

            95x10x4 sets
            WITH
            Band Front Raises

            10x4 sets

            CALF
            Sstanding Calf Raises
            20x3 sets

            Wiped from biking!


            If your not ripping a tendon your not working the muscle to its fullest capacity!

            I just kinda feel if the weight wasn't so heavy, I could lift it:

            Living for the INSULIN SPIKE!

            Comment


            • 10-1-2019
              BIKED 1hr

              The box squats working well seems to be a different muscle group than what the biking uses, hacks squat directly related to the biking muscle group-scary injury waiting to happen thing!
              LEGS-BICEPS

              Hypers
              12x4 sets

              Superset
              Preacher Curls

              50x12x2 sets
              60x10-12ishx6 sets
              WITH
              Smith Box Squats

              barxmany
              135x10x2 sets
              185x8
              225x5
              275x5
              315x5! first time with this weight in bout 8 years
              275x5
              225x8x3 sets

              Superset
              Leg Extensions

              100x12x6 sets
              WITH
              Alt Dumbbell Curls

              40'sx10
              50'sx10x2 sets
              50'sx8x3 sets

              Rev Curls
              65x10x3 sets

              Superset
              Standing Calf Raises

              20x3 sets
              With
              Hanging Leg Raises

              20x3 sets
              If your not ripping a tendon your not working the muscle to its fullest capacity!

              I just kinda feel if the weight wasn't so heavy, I could lift it:

              Living for the INSULIN SPIKE!

              Comment


              • 10-2-2019

                BIKED
                1.5 hrs-24 miles

                BACK-TRAPS
                Superset
                Bodymaster Chest Supported Rows-prone grip

                90x12
                140x8
                160x8
                180x8x2 sets
                180x6
                160x8
                WITH
                Smith Shrugs

                225x15
                275x15
                365x104 sets

                Superset
                Mag Grip Pulldowns

                125x12
                150x12
                175x10
                200x8x3 sets
                WITH
                Smith Snatch Grip Shrugs

                315x6x6 sets

                Took bout 2 hour break watch wrestling

                Tri setted
                Chest Supported Rows-Para Grip

                135x8x6 sets
                With
                Smith Bent Rows

                135x10
                185x8
                205x8x4 sets
                WITH
                Mag Grip Rev Pulldowns

                150x10x6 sets


                Last edited by ROB550; 10-05-2019, 09:06 AM.
                If your not ripping a tendon your not working the muscle to its fullest capacity!

                I just kinda feel if the weight wasn't so heavy, I could lift it:

                Living for the INSULIN SPIKE!

                Comment


                • 10-4-2019

                  Biked
                  1 hr 50 mins 23 miles

                  CHEST-TRICEPS-SHOULDERS

                  2 days ~24 miles a day biking has me weak!!!!

                  Superset
                  Flat Bench Med Grip

                  135x10x2 sets
                  185x8
                  225x8x6 sets
                  WITH
                  BAND Side Raises

                  12x7 sets

                  Flat Dumbbell Presses
                  50'sx12
                  60'sx12
                  80'sx12x3 sets
                  Superseted Dumbbell Shrugs
                  80'sx12x3 sets

                  Superset
                  Close Grip bench

                  Shoulder Saver Pad
                  225x5
                  275x5x4 sets
                  275x3...died out
                  WITH
                  Front Band Raises

                  12x6 sets

                  Superset
                  Triceps Extensions

                  75x12
                  100x12x4 sets
                  WITH
                  Smith Upright rows

                  135x8x5 sets

                  Smith Standing Shoulder Presses
                  95x10x4 sets

                  If your not ripping a tendon your not working the muscle to its fullest capacity!

                  I just kinda feel if the weight wasn't so heavy, I could lift it:

                  Living for the INSULIN SPIKE!

                  Comment


                  • 10-5-2019
                    BIKED
                    1 hr 14,6 miles

                    10-6-2019 SUMO's DEADLIFTS-LEGS-BICEPS

                    Superset
                    Sumo deadlifts

                    135x8x2 sets
                    185x8
                    225x8
                    275x3x8 sets
                    WITH
                    PowerTec Hack squats

                    DBLED BANDS
                    bandsx12x2 sets
                    +90x10
                    +140x8
                    +180x8x8 sets

                    Smith Box Squats
                    135x8
                    185x8
                    225x5x5 sets

                    BICEPS
                    Preacher Curls
                    50x12
                    60x12x8 sets

                    BIKED (WAS NOT GOING to do this, but....)
                    1 hour 14,5 miles
                    If your not ripping a tendon your not working the muscle to its fullest capacity!

                    I just kinda feel if the weight wasn't so heavy, I could lift it:

                    Living for the INSULIN SPIKE!

                    Comment


                    • 10-7-2019 TRAPS-BACK-BICEPS

                      BIKED
                      1 Hour
                      15 miles

                      TRAPS-BACK
                      Superset
                      Smith Bent Rows

                      135x10x2 setx
                      185x8
                      225x8x2 sets
                      275x5x3 sets
                      WITH
                      MAg Grip Pulldowns

                      125x12x2 sets
                      150x12
                      175x10
                      200x8
                      210x8
                      225x5
                      200x8

                      Superset
                      Smith snatch Grip Hi Pulls

                      135+doubled mini bandsx5x5 sets
                      WITH
                      Chest support Rows Para Grip

                      90x12
                      140x8
                      1806x4 sets

                      Front Wide Grip Pulldowns
                      200x8x4 sets

                      BICEPS
                      EZ Bar Curls
                      95c10x3 sets
                      95x8x3 sets
                      Last edited by ROB550; 10-10-2019, 11:42 AM.
                      If your not ripping a tendon your not working the muscle to its fullest capacity!

                      I just kinda feel if the weight wasn't so heavy, I could lift it:

                      Living for the INSULIN SPIKE!

                      Comment


                      • 10-8-2019
                        BIKED
                        1 hour

                        10-9-2019 SHOULDERS-CHEST-TRICEPS

                        BIKED
                        1 hour easy ride 12 miles

                        SHOULDERS
                        Superset
                        Smith Upright Rows

                        135x10x2 sets
                        185x8x2 sets
                        185x6
                        135x8
                        WITH
                        Rear Delts on Incline Bench

                        40'sx12x6 sets

                        Superset
                        Seated Dumbbell Presses

                        40'sx12
                        50'sx12
                        60'sx12
                        80'sx8
                        60'sx10
                        WITH
                        Band Side Raises

                        12x5 sets

                        Superset
                        Standing Smith Shoulder Presses

                        95x12x2 sets
                        135x8x4 sets
                        WITH
                        Band Front Raises

                        10x6 sets

                        CHEST-TRICEPS
                        Flat Bench-Med grip
                        135x12
                        185x8
                        225x8
                        Added Elite Fit Red Shoulder saver Pad
                        225x8
                        275x6x4 sets

                        Flat dumbbell Flies-Press
                        50'sx8 /x8x3 sets

                        Triceps Band Pushdowns
                        12x4 sets

                        Biking is kind of working the triceps and somewhat chest pushing on handle bars, chest and tri's feeling lil fatigued

                        If your not ripping a tendon your not working the muscle to its fullest capacity!

                        I just kinda feel if the weight wasn't so heavy, I could lift it:

                        Living for the INSULIN SPIKE!

                        Comment


                        • 10-10-2019
                          BIKED
                          1 hr

                          10-11-2019

                          BIKED
                          45 mins some sprints

                          DEADLIFTS-LEGS-BICEPS

                          Superset
                          Sumo Deadlifts

                          135x10x2 sets
                          185x8
                          225x5
                          275x3x8 sets
                          WITH
                          Alt Dumbbell Curls

                          40'sx8
                          50'sx5
                          60'sx58 sets

                          Superset
                          Leg Extensions

                          100x12x6 sets
                          WITH
                          EZ Curls

                          75x10
                          95x8x5 sets

                          Superset
                          PowerTec Hack Squats

                          Doubled Bands
                          +90x10x2 sets
                          140x10x2 sets
                          180x8x4 sets
                          WITH
                          HYPERS

                          10x8 sets

                          If your not ripping a tendon your not working the muscle to its fullest capacity!

                          I just kinda feel if the weight wasn't so heavy, I could lift it:

                          Living for the INSULIN SPIKE!

                          Comment


                          • 10-12-2019
                            BIKED 1 hr

                            BACK -TRAPS-BICEPS

                            BACK TRAPS
                            Superset
                            Smith Bent Rows

                            135x10x2 sets
                            185x8
                            225x8x2 sets
                            275x8x2 sets
                            225x8
                            WITH
                            Wide grip Pulldowns

                            125x12x2 sets
                            150x12
                            175x10
                            200x10
                            210x8
                            225x6
                            200x8

                            Smith Snatch Grip Shrugs
                            225x10
                            275x10
                            315x8
                            365x8
                            WITH
                            Mag Grip Rev Pulldowns

                            150x10x2 sets
                            175x8x2 sets

                            Bodymaster Chest Supported Rows
                            90x10
                            140x8
                            160x8
                            180x5x5 sets

                            BICEPS
                            Preacher Curls
                            50'sx12
                            60'sx10ish to 12 reps

                            If your not ripping a tendon your not working the muscle to its fullest capacity!

                            I just kinda feel if the weight wasn't so heavy, I could lift it:

                            Living for the INSULIN SPIKE!

                            Comment


                            • 10-13-2019

                              BIKED
                              1.5 hrs ~20 miles

                              10-14-2019

                              BIKED
                              1 hr ~16 miles

                              CHEST-SHOULDERS-TRICEPS
                              Flat Dumbbell Press-Palms facing
                              40'sx15
                              50'sx12
                              60'sx12
                              80'sx12x3 sets
                              PALMS normal
                              ADDED DBLED MINI BAND Behind Back
                              +80'sx5x5 sets
                              Ssupersetted
                              Dumbbell Shrugs

                              80'sx10x5 sets

                              Flat bench med grip
                              135x8
                              185x8
                              225x8
                              275x6
                              275x5x3 sets
                              275x4

                              Close Grip bench
                              225x10x2 sets
                              225x8

                              TRICEPS
                              Superset
                              Triceps Extensions

                              100x12x4 sets
                              With
                              Dips
                              10x4 sets

                              SHOULDERS
                              Superset
                              Standing Smith Shoulder Presses

                              95x10x3 sets
                              135x8x3 sets
                              WITH
                              Band Side Raises
                              10x6 sets

                              Rear Delt Dumbbells on Incline Bench
                              40'sx15x4 sets

                              If your not ripping a tendon your not working the muscle to its fullest capacity!

                              I just kinda feel if the weight wasn't so heavy, I could lift it:

                              Living for the INSULIN SPIKE!

                              Comment


                              • 10-15-2019

                                BIKED
                                1 hr

                                LEGS-BICEPS

                                Superset
                                Smith Box Squats

                                135x10x2 sets
                                185x8x2 sets
                                225x8x6 sets
                                WITH
                                Alt Dumbbell Curls

                                40'sx8x2 sets
                                50'sx8x2 sets
                                60'sx5x5 sets

                                Hypers
                                12x4 sets

                                Superset
                                PowerTec Hack Squats

                                Bands
                                +9010
                                +140x10
                                +180x8x4 sets
                                WITH
                                EZ Curls

                                75x10
                                95x10x3 sets
                                95x8x2 sets

                                Leg Extensions
                                100x12
                                125x12x5 sets
                                If your not ripping a tendon your not working the muscle to its fullest capacity!

                                I just kinda feel if the weight wasn't so heavy, I could lift it:

                                Living for the INSULIN SPIKE!

                                Comment

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