COME AT ME BRO!

So my birthday is this upcoming Sunday (April 7th). I’m going to make sure I have some really great workouts this week.

Going to start off the week right with legs. SQUATS this morning. Still trying to rebuild some muscle from my knee injury, so I won’t be going too heavy this morning. May take it to 225 since I went to 195 with no knee pain last week. I can’t wait until I’m full strength again.

Tomorrow is chest. I’ll try to remember to update you guys on that workout.

So I could get a badass workout in, then refeed with my Thanksgiving meal.

Whenever I own my own gym, I will make sure this happens. Gym will be open from 5am until 10am.

So this is what I’m going to follow for the near future

Monday: AM- Chest, PM- Cardio

Tuesday: AM-Back/Bi’s, PM Cardio

Wednesday: AM- Cardio Only

Thursday: AM- Legs/Tri’s, PM- Cardio

Friday: AM- Shoulders, PM- Cardio

Saturday: AM- Bi’s/Tri’s

Sunday: Cardio Only

These PM cardio sessions will mainly consist of walking, except for Wednesday and Sunday (both will be runs)

I earned 1287 points for my workout on Fitocracy!

• Barbell Bench Press +652 pts

  • 135 lb x 8 reps (+75 pts)
  • 155 lb x 8 reps (+85 pts)
  • 185 lb x 5 reps (+92 pts)
  • 205 lb x 5 reps (+105 pts)
  • 225 lb x 5 reps (+121 pts)
  • 245 lb x 2 reps (+93 pts)
  • 255 lb x 1 reps (+81 pts)

• Barbell Incline Bench Press +293 pts

  • 155 lb x 12 reps (+93 pts)
  • 175 lb x 10 reps (+100 pts)
  • 175 lb x 8 reps (+100 pts)

• Flat Bench Cable Flyes +48 pts

  • 30 lb x 12 reps (+15 pts)
  • 40 lb x 12 reps (+16 pts)
  • 50 lb x 10 reps (+17 pts)

• Incline Cable Flyes +51 pts

  • 40 lb x 12 reps (+16 pts)
  • 50 lb x 10 reps (+17 pts)
  • 60 lb x 8 reps (+18 pts)

• Push-Up +54 pts

  • 12 reps (+18 pts)
  • 12 reps (+18 pts)
  • 12 reps (+18 pts)

• Dips - Triceps Version +189 pts

  • 12 reps (+63 pts)
  • 12 reps (+63 pts)
  • 12 reps (+63 pts)

Think you can beat me, or want to comment?

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Really had a badass workout this morning. Tried to limit my rest periods in between sets. Had a massive pump in my triceps towards the end, could barely finish my last exercise.

Incline Barbell Bench Press

155x12, 175x11, 185x8, (21’s w/ Mixed grip) 135x7, 135x7, 135x7

Incline DB flyes

35x11, 40x10, 45x10- drop set 35x8

DB Flat bench press

70x10, 75x9, 80x8, 80x7

Dips supersetted with pushups

10 each, 10 each, 10 each

Skull Crushers

60x12, 70x12, 70x11

supersetted with close grip flat bench

60x12, 70x12, 70x12

Tricep rope push downs

100x16, 110x14, 110x12 (30 second rest periods)

Overhead DB extensions (Quad Drop Set)

60x10-50x9-40x8-35x10

Ready for back and bis tomorrow!

but I have a massive PUMP in my arms right now. awesome workout this morning

Easy part is done.

1st meal: 

    .5 cup oats, 1 cup blueberries, 1 scoop whey protein

pre workout:

   2 scoops NO Explode

post workout:

   1 scoop whey protein

“2nd” meal (snack)

    banana

Now comes the difficult part. Avoid candy temptation on the secretary’s desk, and keep other meals as clean as possible!