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  • 3-7-2020
    BIKED 15.5 miles ~1 hr

    SHOULDERS-CHEST-ARMS
    Seated Sm Shoulder Press
    barxmany
    95x20
    135x12x2 sets
    185x120x2 sets
    225x5x5 sets

    Superset
    Seated Dumbbell Shoulder Press

    50'sx12
    60'sx12x4 sets
    WITH
    Dumbbell Side Raises

    40'sx8x5 sets

    Superset
    Rear dElt Dumbbells on Incline Bench

    40'sx15x4 sets
    WITH
    Front Band Raises

    12x4 sets

    CHEST
    Flat Dumbbell Presses
    50'sx15
    60'sx16
    SUPERSET
    80'sx12
    90'sx12x2 sets
    WITH
    Dumbbell Shrugs

    80'sx15
    90'sx15x2 sets

    Flat Bench-Warm up Med Grip
    135x10
    185x8
    Alt Grips Close-Med-Wide RP style SPEED BENCH
    225x3 (Close Med Wide) ~2 min braks between rounds x3 rounds total 9 sets

    Superset
    Close Grip Bench

    225x8x3 sets
    WITH
    Triceps Extensions

    100x12x3 sets

    BICEPS
    Alt Dumbbell Culrs
    40'sx10
    50'sx10
    60'sx5x5 sets

    Preacher Curls
    60x12-8ish reps x6 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:
    :bb::dancingna:bb::dancingna:bb::dancingna
    Living for the INSULIN SPIKE!

    Comment


    • 03-9-2020
      BIKED
      21 miles 1 hr-20mins

      3-10-2020
      LEGS-BACK
      Superset
      Sm Box Squats

      barxfew
      135x10x2 sets
      185x8x2 sets
      225x8
      275x5x5 sets
      225x8x3 sets
      WITH
      Bodymaster CSRows prone Grip

      90x10x3 sets
      140x10
      160x8
      180x5x5 sets
      PARA GRIP
      140x8x3 sets

      Superset
      PowerTec Hack Squats

      DOUBLED BANDS
      +90x10x2 sets
      +180x10x6 sets
      WITH
      Wide Grip Front Pulldowns

      125x12x2 sets
      150x10x2 sets
      175x10
      200x8
      210x8
      225x6
      200x8

      Superset
      Rev Mag Grip Pulldowns

      1175x8x5 sets
      WITH
      Sm Bent Rows

      135x10
      added mini bands
      +135x8x2 sets
      +185x8x2 sets

      CALFS
      Standing Calf Raises
      15x4 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:
      :bb::dancingna:bb::dancingna:bb::dancingna
      Living for the INSULIN SPIKE!

      Comment


      • 3-11-2020
        BIKED
        16 miles ~1hr

        3-12-2020
        BIKED
        1.5 ~! hr

        CHEST-SHOULDERS-ARMS
        Superset
        Alt Dumbbell Curls

        40'sx10x2 sets
        50'sx8x2 sets
        60'sx5x5 sets
        WITH
        Sm Incline Press

        135x10x2 sets
        185x8x2 sets
        225x8x5 sets...this got rough!

        Superset
        Flat Dumbbell Press

        50'sx12
        60'sx12
        80'sx15x3 sets
        WITH
        EZ Curls

        95x10x5 sets

        Superset
        Close Grip Bench

        135x10
        185x10
        225x8x4 sets
        WITH
        Preacher Curls

        60x12ish x6 sets

        Standing Shoulder Presses
        95x10x6 sets
        WITH
        Side Dumbbell Raises

        30'sx12x6 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:
        :bb::dancingna:bb::dancingna:bb::dancingna
        Living for the INSULIN SPIKE!

        Comment


        • 3-14-2020
          BIKED
          15.5 miles 1hr

          3-15-2020
          BIKED
          16 miles 1 hr

          BACK-TRAPS SKIPPED LEGS (Fried from Biking)
          Superset
          Mag Grip Pulldowns

          125x12x2 sets
          150x12
          175x12
          200x10
          210x8
          225x7
          200x8
          WITH
          Sm Bent Rows

          135x10x2 sets
          ADDED DOUBLED MINI BANDS
          +135x10x6 sets

          Superset
          Hypers

          12x5 sets
          WITH
          Rev Mag Grip Pulldowns

          175x10x5 sets

          Superset
          Sm Shrugs

          DOUBLED MINI BANDS
          +315x10x6 sets
          WITH
          Bodymaster CSRows-Prone Grip

          90x10
          140x10
          160x8
          180x8x2 sets
          180x6

          Wide Grip Rack Chins
          BWx16
          BWx12
          BWx10ish
          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:
          :bb::dancingna:bb::dancingna:bb::dancingna
          Living for the INSULIN SPIKE!

          Comment


          • 3-16-2020
            BIKED
            1 hr 16 miles

            CHEST-TRICEPS-SHOULDERS
            Flat Bench-Med Grip
            barxmuch reps
            135x15
            185x10
            225x8
            275x5
            315x5! first time in while had my Inzer elbow sleeves on!
            335x3
            275x5

            Close Grip Bench
            Red Elite shoulder saver Pad

            80LBS chains
            Chainsx10
            +95x8
            +135x8
            +185x8
            +235x4
            +235x3

            Supersetted
            ​​​​​​Close Grip Bench
            Red Elite shoulder saver Pad

            80LBS chains
            +95x8x6 sets
            WITH
            Triceps Extensions

            75x12x2 sets
            100x12x4 sets

            SHOULDERS
            Superset
            Seated Dumbbell Press

            40'sx15
            50'sx12
            60'sx12
            70'sx12x2 sets
            60'sx12
            WITH
            SM Upright Rows

            135x8x5 sets.......got some weird neck-should pulling sensation shit going on with these

            Superset
            Side Dumbbell Raises

            40'sx8x4 sets
            WITH
            Front Plate Raises

            45x8x4 sets

            3-17-2020
            BIKED
            1 hr 15.5 miles

            Rogue Echo Bike before bed
            30 mins
            Last edited by ROB550; 03-19-2020, 12:36 PM.
            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:
            :bb::dancingna:bb::dancingna:bb::dancingna
            Living for the INSULIN SPIKE!

            Comment


            • 3-18-2020

              No BIKE today

              LEGS-BACK-TRAPS
              Lower back hurting last week or sooo

              Superset
              PowerTec Hack Squats

              Doubled Med Bands
              bandsx15x2 sets
              +90x10
              +180x10x10 sets
              WITH
              Bodymaster CSRows-Para Grip

              90x10x2 sets
              140x10
              160x10x7 sets
              160x8x3 sets

              Superset
              PowerTec Hack Squats Close Stance

              DOUBLED Med Bands
              +180x5x5 sets
              WITH
              Sm Bent Rows

              135x10
              ADDED DOBLED MINI BANDS
              +135x8x2 sets
              +185x8x2 sets

              Superset
              Bodymaster CSRows Prone Grip

              180x5x5 sets
              WITH
              Front Wide Grip Pulldowns

              125x10
              150x10
              175x10
              200x8
              210x8

              Superset
              Hypers

              12x4 sets Stretch out the lower back
              WITH
              Sm Shrugs

              315x15x4 sets

              Rogue Echo BIKE Before Bed
              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:
              :bb::dancingna:bb::dancingna:bb::dancingna
              Living for the INSULIN SPIKE!

              Comment


              • 3-19-2020
                BIKED
                ! hr 5 mins ~17 miles

                3-20-2020

                SHOULDERS-CHEST-ARMS
                Superset
                Seated Sm Shoulder Press

                barxbunch
                95x20
                135x12x2 sets
                185x8x6 sets
                WITH
                Band Side Raises

                12x8 sets

                Side Dumbbell Raises
                40'sx10x3 sets

                Superset
                Seated Dumbbell Presses

                40'sx12
                50'sx12
                60'sx12
                70'sx12x2 sets
                WITH
                Front Band Raises

                10x5 sets

                Superset
                Sm Incline Press

                135x10
                185x8
                225x8
                275x6
                275x5
                225x8
                With
                Rear Delt Dumbbell On incline Bench

                40'sx12x6 sets

                Close Grip Bench
                225x8x3 sets

                ARMS
                Superset
                Alt Dumbbell Curls

                40'sx10x2 sets
                50'sx10x2 sets
                60'sx8x2 sets
                WITH
                TriCeps Extensions

                75x12
                100x12x2 sets
                110x12x2 sets
                100x12

                Preacher Curls
                50x12
                60x12
                75x5x5 sets
                WITH
                Dips

                BWx10x6 sets

                ROGUE ECHO BIKE
                1 hr ~17.8 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:
                :bb::dancingna:bb::dancingna:bb::dancingna
                Living for the INSULIN SPIKE!

                Comment


                • 3-21-2020
                  BIKED
                  2:30 36 miles

                  3-22-2020
                  BIKED
                  1 hr ~16 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:
                  :bb::dancingna:bb::dancingna:bb::dancingna
                  Living for the INSULIN SPIKE!

                  Comment


                  • 3-23-2020
                    BIKED
                    ! hr 15 miles

                    LEGS-BACK-TRAPS
                    Superset
                    Wide Grip Lat Pulldowns

                    125x12x2 sets
                    150x12
                    175x12
                    200x10
                    220x5x5 sets
                    WITH
                    Sm Box Squats

                    135x10x2 sets
                    185x10x2 sets
                    225x8
                    275x5x5 sets
                    185x12

                    Superset
                    Bodymaster CSRows Prone Grip

                    90x12
                    140x10
                    160x8
                    180x8
                    205x7
                    205x6
                    180x8
                    WITH
                    PowerTec Hack Squats
                    DOUBLED Hvy Bands
                    +180x8x7 sets

                    Superset
                    Para Grip Pulldowns

                    175x8x6 sets
                    WITH
                    Leg Extensions

                    100x12x6 sets

                    Superset
                    Sm Shrugs

                    225x10
                    275x10
                    315x10
                    365x10
                    WITH
                    Bodymaster CSRows Para Grip

                    140x8x4 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:
                    :bb::dancingna:bb::dancingna:bb::dancingna
                    Living for the INSULIN SPIKE!

                    Comment


                    • 3-24-2020
                      BIKED
                      1 hr ~15.5 miles

                      3-25-2020
                      BIKED
                      1 hr 15 miles

                      CHEST-SHOULDERS-ARMS
                      BICEPS

                      Barbell Cursl
                      barxmuch
                      65x12
                      95x10x2 sets
                      115x8x2 sets

                      Alt dumbbell Curls
                      40'sx10
                      50'sx10x2 sets
                      50'sx8x2 sets

                      Preacher Curls
                      75x8-10ishx4 sets

                      CHEST
                      Flat bench-Med Grip
                      barxmany
                      95x20
                      135x12
                      185x8
                      225x8
                      275x5x3 sets...left pec is tight! back off
                      225x10

                      Close Grip Bench
                      80LBS CHAINS
                      +135x8
                      +185x8
                      +225x5
                      +245x5
                      +225x5
                      +185x8

                      SHOULDERS
                      Superset
                      SM Seated Shoulder Press

                      135x10
                      185x8x5 sets
                      WITH
                      Side Band Raises

                      12x6 sets

                      Rear Delt Dumbbells on Incline Bench
                      40'sx12x4 sets

                      TRICEPS
                      Superset
                      Dips

                      BWx12x6 sets
                      WITH
                      Triceps Extensions

                      75x12
                      100x12x3 sets
                      85x12x2 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:
                      :bb::dancingna:bb::dancingna:bb::dancingna
                      Living for the INSULIN SPIKE!

                      Comment


                      • 3-26-2020
                        BIKED
                        15 miles ~1 hr

                        3-27-2020
                        BIKED
                        14.8 ~1 hr

                        LEGS-DEADLIFTS-BACK
                        Had a few guys over that needed to train so got a good Leg session in!

                        Sm Box Squats
                        barxmany
                        135x10x2 sets
                        185x8x2 sets
                        225x8
                        275x5
                        315x5
                        365x3
                        365x5
                        405x3
                        455x2!! most weight I have had on my back in ~15 years
                        225x10

                        Sumo Deadlifts
                        135x8
                        185x8
                        225x8
                        275x3
                        315x3
                        365x3.....lower back iffy
                        315x3
                        225x8

                        BACK-TRAPS
                        Wide Grip Pulldowns
                        125x12
                        150x12
                        175x10
                        200x8x3 sets

                        CSRows-PARA GRIP
                        90x10
                        140x8x2 sets
                        160x8x2 sets
                        180x8x2 sets

                        Rev MAG Grip Pulldowns
                        175x8x4 sets
                        WITH
                        Sm Shrugs
                        275x10x4 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:
                        :bb::dancingna:bb::dancingna:bb::dancingna
                        Living for the INSULIN SPIKE!

                        Comment


                        • 3-28-2020
                          BIKED
                          2.5 hrs 38 miles some gravel riding in the mix

                          3-29-2020
                          ROGUE ECHO BIKE
                          ! hr 17.8 miles
                          Last edited by ROB550; 03-30-2020, 08:33 PM.
                          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:
                          :bb::dancingna:bb::dancingna:bb::dancingna
                          Living for the INSULIN SPIKE!

                          Comment


                          • 3-30-2020
                            BIKED
                            1 hr 15 miles

                            SHOULDERS-CHEST-ARMS
                            F'N SORE and Wiped from Riding this weekend and I think last weeks workouts

                            Side Dumbbell Raises
                            30'sx12x2 sets
                            40'sx10x3 sets

                            Superset
                            Sm Shoulder Presses

                            95x20x2 sets
                            135x10x4 sets...finally getting warmed up!
                            185x8x3 sets
                            225x5
                            WITH
                            Rear Delt Dumbbells on Incline Bench

                            40'sx12x10 sets

                            Superset
                            Seated Dumbbell Press

                            40'sx12
                            50'sx12
                            60'sx12x3 sets
                            WITH
                            Front Band Raises

                            10x5 sets

                            CHEST-ARMS
                            Sm Incline Press
                            135x10
                            185x8x2 sets
                            225x8x2 sets
                            275x6...easier than thought it be!!
                            275x5
                            185x8

                            ARMS
                            Superset
                            Close Grip Bench

                            225x10x3 sets
                            225x8x2 sets
                            WITH
                            Preacher Curls

                            50x12x3 sets
                            60x12x3 sets

                            Superset
                            Dips

                            BWx12x4 sets
                            BWx10ishx2 sets
                            WITH
                            Alt Dumbbell Curls

                            40'sx8
                            50'sx5x5 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:
                            :bb::dancingna:bb::dancingna:bb::dancingna
                            Living for the INSULIN SPIKE!

                            Comment


                            • 3-31-2020
                              BIKED
                              16 miles ~1 hr

                              ROGUE ECHO BIKE
                              40 mins 11 miles

                              4-1-2020
                              NO outside biking today

                              LEGS-BACK-TRAPS-XTRA BICEPS

                              Supoerset
                              PowerTec Hack Squats

                              DOUBLED HVY BANDS
                              Bandsx15x2 sets
                              +90x10
                              +180x10x10 sets
                              WITH
                              Sumo Deadlifts

                              135x8x2 sets
                              185x8
                              225x5
                              275x3x9 sets

                              Superset
                              Sm Snatch Grip Hi Pulls

                              135x8
                              ADDED DOUBLED MINI BANDS
                              +135x8
                              +185x6
                              +185x5x2 got rough more of a row
                              +135x8
                              WITH
                              Leg Extensions
                              110x12x5 sets

                              Superset
                              Hypers

                              10x6 sets
                              WITH
                              SM Shrugs

                              225x10
                              275x10
                              315x10
                              365x10x3 sets

                              Para Grip Pulldowns
                              125x12
                              150x12
                              175x12
                              200x10
                              210x8
                              220x8

                              CSRows PARA Grip
                              90x10
                              140x10
                              160x8x3 sets

                              Wide Grip Rack Chins
                              BWx16
                              BWx12
                              BWx12ish
                              BWx9

                              XTRA BICEPS
                              Preacher Curls
                              75x6-8ish x6 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:
                              :bb::dancingna:bb::dancingna:bb::dancingna
                              Living for the INSULIN SPIKE!

                              Comment

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