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  1. #241
    Elite Bobbyloads's Avatar
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    ISO lateral plate row one side at a time
    1x10x180
    1x10x180
    1x8x180


    Seated cable row
    1x14x180
    1x10x200
    1x10x200


    MTS high row
    1x12x200
    1x10x220
    1x8x240


    Cable lat pull down
    1x14x140
    1x8x160
    1x9x140


    T bar rows
    1x15x90
    1x8x135
    1x7x135 back done smh gonna try rear delts


    Side angle landline row for rear delts
    1x13x45 plus bar
    1x10x70 plus bar shit is tough
    1x10x70 plus bar barley made 10


    Rear delt fly machine
    1x16x130
    1x15x130
    1x13x130
    1x12x130
    1x9x130
    1x10x130


    Did cardio 10min thread mill and first 5 min used that bar stretch thing for shoulders

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  3. #242
    Elite Bobbyloads's Avatar
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    Seated chest press machine (this machines weight is deceptive heavier then numbers show)
    1x20x100
    1x16x115
    1x12x130
    1x10x145


    Smith incline
    1x8x180
    1x8x180
    1x7x180


    High to low cable chest flys
    1x14x60 30 each side
    1x12x60 30 each
    1x11x60 30 each


    Low to high
    1x12x50 25 each
    1x11x50 25 each
    1x10x50 25 each


    Superset Reverse cable ezbar tricep and MTS decline chest press
    3 sets


    Ezbar cable triceps
    1x15x65
    1x14x65
    1x15x65


    Cable straight bar over head tricep
    1x22x65
    1x15x72.5
    1x15x72.5


    Extended handle cable tricep
    1x14x42.5
    1x11x42.5
    1x10x42.5


    No cardio have to get home getting bathroom remodeling estimate

  4. #243
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    Smith over head press
    1x12x140
    1x11x160
    1x6x180


    Smith reverse facing front delt press
    1x14x140
    1x10x140
    1x12x140 this shit hits front delts beautifully


    Cable side delt raises
    1x10x25 each side
    1x14x20 each side
    1x12x20 each side


    Cable rear delt flys
    1x15x15 each side
    1x12x15 each side
    1x12x15 each side


    DB side raises
    1x12x30 each side
    1x10x30 each
    1x15x25 each side


    Rear delt fly machine
    1x19x130
    1x16x140
    1x14x145


    Seated plate preacher curl slow neg and hold
    1x12x80
    1x9x80
    1x8x80


    Same narrow grip
    1x9x80
    1x8x80
    1x8x80


    DB hammer curls
    1x12x30 each side
    1x10x35 each
    1x9x40 each
    1x5x45 each


    Cardio time






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  6. #244
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    Seated cable low row
    1x12x200
    1x12x200
    1x12x200


    Seated cable wide grip
    1x12x160
    1x11x160
    1x10x160


    Iso lateral plate row
    1x13x270
    1x12x270
    1x12x270


    Iso lateral plate front lat pull down
    1x12x180
    1x11x180
    1x9x180


    Cable lat pull down
    1x12x140
    1x10x140
    1x9x140


    DB twist trap raise/pull thingies
    1x13x50 each hand
    1x10x55 each
    1x9x50 each


    Standing plate shrug machine
    1x15x270
    1x12x320 my grip not here today smh
    1x13x270


    Same facing other way
    1x15x270
    1x12x270 ****ing grip feels weak AF
    1x10x270


    No cardio have to drop daughter off at b day party

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  8. #245
    Elite Bobbyloads's Avatar
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    Cable tricep pulls downs
    1x20x42.5
    1x15x42.5
    1x12x42.5


    Overhead cable tricep
    1x13x50
    1x12x50
    1x12x50


    Cable ezbar reverse grip tricep
    1x16x50
    1x13x50
    1x12x50


    Cable ezbar tricep regular
    1x10x65
    1x11x65
    1x10x65


    Seated plate tricep dip
    1x20x180
    1x11x230
    1x9x230


    DB warmup
    1x20x25 each


    Seated preacher plate curl wide grip
    1x9x90
    1x8x90
    1x8x90


    Same narrow grip
    1x8x90
    1x9x70
    1x8x70


    High cable bicep curl
    1x12x25 each side
    1x10x25 each
    1x10x25 each


    Standing preacher dB hammer curls
    1x10x30 each side
    1x10x30
    1x10x30 barely got #10


    Standing preacher reg dB curls
    1x7x30 each side have to lower weight smh
    1x8x25
    1x7x25


    Cable hammer curls to failure
    3 sets


    All cardio machines were full waited 10 min can’t wait got to go things to do lol





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  10. #246
    Senior Member ATLRigger's Avatar
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    Good work standing for ur preacher curls this time

  11. #247
    Elite Bobbyloads's Avatar
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    Originally Posted by ATLRigger View Post
    Good work standing for ur preacher curls this time
    man I’m telling you that seated plate preacher machine is money

  12. #248
    Flatbed Cowboy CJ275's Avatar
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    Originally Posted by Bobbyloads View Post
    man I’m telling you that seated plate preacher machine is money
    My old gym had a Hammer Strength one that I liked a lot.

    Kind of miss the commercial gym now.
    Achieving your goals is 90% mental.
    The other half is physical.

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  14. #249
    Elite Bobbyloads's Avatar
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    forgot to post earlier


    ISO lateral plate incline press
    Warmup 1x20x90
    1x12x180
    1x11x230
    1x8x250


    ISO lateral plate decline press
    1x15x180
    1x13x200
    1x11x200


    Cable chest flys high
    1x12x60 30 each side
    1x11x60
    1x12x50


    Cable chest fly mid
    1x12x50 25 each
    1x15x40
    1x14x40


    Cable chest fly low
    1x10x60 30 each
    1x14x50
    1x12x50


    Ezbar reverse grip tricep
    1x20x42.5
    1x20x50
    1x14x50


    One side at a time cable tricep handle
    1x12x20
    1x16x20
    1x12x20


    Same but reverse grip
    1x11x15
    1x10x15
    1x16x10

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  16. #250
    Flatbed Cowboy CJ275's Avatar
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    So are we giving up on leg training, committed to a life of pants?
    Achieving your goals is 90% mental.
    The other half is physical.

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  18. #251
    Senior Member ATLRigger's Avatar
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    Originally Posted by CJ275 View Post
    So are we giving up on leg training, committed to a life of pants?
    I’m team AWS, Always Wear Shorts

  19. #252
    Elite Bobbyloads's Avatar
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    Originally Posted by CJ275 View Post
    So are we giving up on leg training, committed to a life of pants?
    luckily my calf’s are huge naturally so it looks like I do legs lmao.

    I tried many times with my 2 knee surgeries something always ends up getting injured doing legs

  20. #253
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    Reverse facing smith front delt press
    Warmup 1x12x90
    1x12x140
    1x12x160
    1x9x180


    Smith overhead press
    1x11x140
    1x9x140
    1x8x140


    Cable side delt raises one side at a time
    1x20x15 each side
    1x18x15
    1x16x15


    Same but heavily tilted
    1x15x15 each side
    1x12x15
    1x10x15


    Rear delt fly machine
    1x23x110
    1x15x130
    1x16x130


    1x13x140
    1x12x140
    1x11x140


    Standing shrug plate machine
    1x18x270
    1x17x270
    1x15x270


    1x15x270
    1x14x270
    1x12x270


    Stupid cardio time

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  22. #254
    Flatbed Cowboy CJ275's Avatar
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    Originally Posted by Bobbyloads View Post
    luckily my calf’s are huge naturally so it looks like I do legs lmao.

    I tried many times with my 2 knee surgeries something always ends up getting injured doing legs
    Ever try low weight, high reps? Tempo training? Partial reps? Even bike sprints?
    Achieving your goals is 90% mental.
    The other half is physical.

  23. #255
    Elite Bobbyloads's Avatar
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    Originally Posted by CJ275 View Post
    Ever try low weight, high reps? Tempo training? Partial reps? Even bike sprints?

    Prob should lol cause if I get my thighs thicker and my belly thinner I would be a happy man

  24. #256
    Flatbed Cowboy CJ275's Avatar
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    Originally Posted by Bobbyloads View Post
    Prob should lol cause if I get my thighs thicker and my belly thinner I would be a happy man
    Thigh pads and a girdle!!!
    Achieving your goals is 90% mental.
    The other half is physical.

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  26. #257
    Elite Bobbyloads's Avatar
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    Originally Posted by CJ275 View Post
    Thigh pads and a girdle!!!
    checking Amazon now lol

  27. #258
    Elite Bobbyloads's Avatar
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    At the nice gym and back day excited :0)


    Row machine
    1x15x145
    1x12x175
    1x12x175


    Seated cable row
    1x12x200
    1x11x200
    1x9x200


    Double cable row machine
    1x10x145
    1x11x145
    1x11x145


    Front lat plate pull downs
    1x12x180
    1x10x180
    1x8x180


    MTS front pull down
    1x12x160
    1x12x180
    1x12x180


    Cable lat pull down
    1x14x140
    1x10x140
    1x9x140


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  29. #259
    Elite Bobbyloads's Avatar
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    Seated preacher plate curl wide grip
    3 sets


    Same narrow grip
    3 sets


    Standing preacher dB hammer curls
    3 sets


    Standing preacher dB regular curls
    3 sets


    DB hammer curls
    3 sets


    Cable rope tricep pulldown
    3 sets


    Overhead tricep cable rope
    3 sets


    Ezbar reverse grip tricep
    3 sets


    Ezbar tricep reg grip
    3 sets


    Ezbar tricep overhead
    3 sets

    Jinster s fav day

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  31. #260
    Elite Bobbyloads's Avatar
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    Incline smith chest press
    1x14x140
    1x12x160
    1x10x180


    1x9x190
    1x4x210
    1x8x160


    ISO lateral incline plate press
    1x12x180
    1x10x230
    1x7x230 weak sauce today smh


    Iso lateral plate decline
    1x15x190
    1x13x190
    1x10x190


    Cable pec flys
    1x14x60 30 each side
    1x12x60
    1x12x60


    Same different angle
    1x13x50 25 each side
    1x11x50
    1x10x50


    One more angle lighter weight finisher
    1x25x40 20 each side
    1x18x40
    1x12x40 chest beat to shit




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