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  • 9-28-2020
    BIKED-25 miles

    CHEST-ARMS
    Superset
    Steep Incline Dumbbell Press

    40'sx12x2 sets
    50'sx12x2 sets
    60'sx12x3 sets
    WITH
    Hammer Dumbbell Curls

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

    Superset
    Flat Dumbbell Presses

    60'sx12
    80'sx15x3 sets
    WITH
    EZ Bar Curls

    95x10x4 sets

    Superset
    Flat Bench Med Grip

    135x8
    225x8x2 sets
    275x8x2 sets
    275x7
    225x8
    WITH
    Preacher Curls

    60x12ishx6 sets

    Superset
    Close Grip Bench

    225x10x3 sets
    WITH
    Alt Dumbbell Curls

    40'sx8x3 sets

    CALFS
    Standing Calf Raises
    BWx20x6 sets

    ROGUE ECHO BIKE-30 mins 8.6 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


    • 9-29-2020
      BIKED-25 miles

      ROGUE ECHO BIKE-10 miles

      9-30-2020
      BIKED-21 miles

      BACK-TRAPS
      Superset
      Mag Grip Pulldowns

      125x12x2 sets
      150x12
      175x10
      210x5x5 sets
      WITH
      Sm Bent Rows
      135x10x2 sets
      185x8
      ADDED MINI BANDS
      +185x8x6 sets

      Superset
      Rev Mag Grip Pulldowns

      175x8x6 sets
      WITH
      Chest Supported Dumbbell Rows

      70'sx12x4 sets
      70'sx10x2 sets

      Standing Calf Raises
      BWx20x4 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


      • 10-1-2020
        BIKED-30 miles

        SHOULDERS
        Sm Standing Shoulders Press
        95x12x2 sets
        135x8x4 sets....weight jumps on me with these, 95 is easy 135 feels like 225 on free weight well !185ish
        95x10x2 sets

        Side Dumbbell Raises
        30'sx12x2 sets
        40'sx8ishx2 sets

        Upright Rows
        135x10x4 sets

        LEGS
        Superset
        PowerTec Hack Squats

        bandsx20x2 sets
        +90x10x2 sets
        +180x10x4 sets
        WITH
        Leg Extensions

        110x10x6 sets

        Biking keeps legs fried these days

        ROGUE ECHO BIKE
        5 mins Rows, 5 mins Riding for 30 mins total
        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


        • 10-2-2020
          BIKED-25 miles

          10-3-2020
          BIKED-20 miles

          10-5-2020
          BIKED-31 miles

          BACK-SHOULDERS-TRAPS
          Superset
          Wide Grip Rack Chins

          BWx15
          BWx14
          BWx12x3 sets
          BWx9ish cheated out 3 reps
          WITH
          CSDumbbell rows

          70'sx12x3 sets
          70'sx10-11ishx2 sets
          70'sx10

          Superset
          MAg Grip Rev Pulldowns

          150x12x3 sets
          175x8x3 sets
          Bodymaster CSR-Para Grip
          90x10
          140x8
          160x8
          180x6
          180x5
          140x10

          SHOULDERS
          Superset
          Seated Dumbbell Press-Turn palms facing at bottom stretch each rep

          40'sx12x2 sets
          50'sx10x2 sets
          60'sx10
          60'sx8
          WITH
          Front Band Raises

          12x6 sets

          Superset
          Standing Sm Shoulder Press

          95x12
          115x10
          135x6ish
          95x10x2 sets
          WITH
          Side Dumbbell

          30'sx12x5 sets

          Sm Shrugs
          225x12
          275x12
          315x12
          365x10x2 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


          • 10-6-2020
            BIKED-21 miles

            10-7-2020
            BIKED-20 miles

            CHEST-ARMS
            Superset
            Sm Incline Press

            barxamuch
            135x10x2 sets
            185x8
            225x8
            275x5x3 sets
            275x4ish
            185x12
            WITH
            Alt Dumbbell Curls

            40'sx10x4 sets
            50'sx8
            60'sx5x5 sets

            Superset
            Flat Bench Med Grip

            135x8
            185x8
            225x8x5 sets
            WITH
            Hammer Dumbbell Curls

            50'sx8x6 sets

            TRI-SET
            Preacher Culrs

            60x10-12ishx5 sets
            WITH
            DIPS

            BWx12x5 sets
            WITH
            Band Pusdowns on Smith macH

            15x5 sets

            CALFs
            Standing Calf Raises
            4 setsx15
            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


            • 10-8-2020
              BIKED-31 miles

              10-9-2020
              BIKED-20 miles

              BACK-TRAPS-SHOULDERS
              Superset
              Mag Grip Pulldowns

              125x12
              150x12
              185x8x8 sets
              WITH
              Sumo Deadlifts

              135x10
              185x8
              225x5
              275x3x7 sets

              Superset
              CSROWS Prone grip

              90x10
              140x10
              180x5x5 sets
              WITH
              HYPERS

              10x7 sets

              Superset
              Sm shrugs

              225x12
              315x12
              365x10x4 sets
              WITH
              Seated Dumbbell Presses

              40'sx12x2 sets
              50'sx12x2 sets
              60'sx12x2 sets

              Side Dumbbell Raises
              30'sx12x4 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


              • 10-10-2020
                BIKED 20 miles

                10-11-2020
                BIKED-20 miles

                10-12-2020
                BIKED-15 miles....5000 miles rode on the year!

                CHEST-ARMS
                Superset
                Flat Dumbbell Presses

                50'sx12x2 sets
                60'sx12x2 sets
                80'sx12x2 sets
                WITH
                Hammer Curls

                50'sx8x2 sets
                60'sx8x4 sets

                Superset
                Flat Bench Med Grip

                135x10
                185x8
                225x8
                275x6
                315x6
                315x5x2 sets
                WITH
                Alt Dumbbell Curls

                40'sx8x7 sets

                Superset
                Close Grip Bench Press

                275x5x3 sets
                275x3ish
                225x8
                WITH
                Triceps Extensions-
                Elbow finally feeling lil better first time doing these in ~4 weeks
                85x10x5 sets

                10-13-2020
                BIKED-20 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


                • 10-14-2020
                  BIKED-21 miles

                  BACK-SHOULDERS-TRAPS
                  SUPERSET
                  Chest Suported Dumbbell Rows

                  70'sx12x6 sets
                  WITH
                  Sm Standing Shoulder Presses

                  95x12x2 sets
                  115x10
                  135x8
                  185x4 ish
                  135x8

                  Superset
                  Seated Dumbbell Presses

                  50'sx12
                  60'sx12
                  70'sx10x2 sets
                  50'sx12
                  WITH
                  Bodymaster CSRows-PARA Grip

                  90x10
                  140x10
                  160x8
                  180x8x2 sets
                  140x12

                  Superset
                  Mag Grip Pulldowns

                  125x12
                  150x12
                  175x10
                  200x8x3 sets
                  WITH
                  Side Dumbbell Raises

                  30'sx12x2 sets
                  40'sx10x2 sets
                  40'sx8
                  30'sx10

                  Sm Shrugs
                  225x12
                  275x12
                  315x12
                  365x12x2 sets

                  10-15-2020
                  NUTHN

                  10-16-2020
                  BIKED-20 miles

                  10-17-2020
                  BIKED-31 miles

                  CHEST-ARMS

                  Superset
                  Sm Incline

                  barxmuch
                  135x12
                  135x10
                  185x10
                  225x8x3 sets
                  WITH
                  Alt Dumbbell Curls

                  40'sx8x2 sets
                  50'sx8x2 sets
                  60'sx5

                  Superset
                  Close Grip Bench

                  185x8
                  225x8x3 sets
                  WITH
                  EZ Curls

                  75x10
                  95x10x3 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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