Let’s try this shit: Bobby’s Diary

[Bobbyloads]

Smith seated shoulder press
15x90
15x110
10x120
15x90

Cable low to high pull ups
17x50
15x57.5
12x65
11x57.5

Side delt cable raises
8x25 each
12x20 each
13x20 each

Incline bench on stomach dB shrugs
15x60 30 each
15x70 35 each
16x70 35 each these really work good AF
15x80 once you figure out the angle hits the traps super good

DB side raises
8x20 each
18x25 each
12x30 each

Superset rear delt fly machine and ezbar bb 21 curls
3 sets

Seated preacher plate curl machine
12x70
10x70
9x70

Standing preacher dB hammer curls
11x30 each arm
13x30 each
10x 30 each

Cable bicep curls single handle one at a time
3 sets watching bears game as well not counting to write down

Cable hammer curls with single rope attachment
3 sets burn outs

https://vm.tiktok.com/ZMRHVuXE4/

 

[FearThaGear]

Smith seated shoulder press
15x90
15x110
10x120
15x90

Cable low to high pull ups
17x50
15x57.5
12x65
11x57.5

Side delt cable raises
8x25 each
12x20 each
13x20 each

Incline bench on stomach dB shrugs
15x60 30 each
15x70 35 each
16x70 35 each these really work good AF
15x80 once you figure out the angle hits the traps super good

DB side raises
8x20 each
18x25 each
12x30 each

Superset rear delt fly machine and ezbar bb 21 curls
3 sets

Seated preacher plate curl machine
12x70
10x70
9x70

Standing preacher dB hammer curls
11x30 each arm
13x30 each
10x 30 each

Cable bicep curls single handle one at a time
3 sets watching bears game as well not counting to write down

Cable hammer curls with single rope attachment
3 sets burn outs

https://vm.tiktok.com/ZMRHVuXE4/

I haven't read through all of your log but something that you might try for your rear delts and traps that works awesome for me on shoulder days is doing upright rows with cables.

If you use a straight bar similar to something you would do tricep pushdowns with and stand back a step or two and pull up and back, you can really feel them in your rear delts and especially traps.

This might be similar to what you have labeled as "cable low to high pull-ups" or at least what I picture them to be but just stepping back a bit and pulling back and up at the same time up to your chin/neck.

 

[Bobbyloads]

I haven't read through all of your log but something that you might try for your rear delts and traps that works awesome for me on shoulder days is doing upright rows with cables.

If you use a straight bar similar to something you would do tricep pushdowns with and stand back a step or two and pull up and back, you can really feel them in your rear delts and especially traps.

This might be similar to what you have labeled as "cable low to high pull-ups" or at least what I picture them to be but just stepping back a bit and pulling back and up at the same time up to your chin/neck.

Started doing those love em

 

[Bobbyloads]

Power squat facing in
14x180
12x230
12x230
Facing regular
8x230
10x180
10x180

Pendulum hip press
18x270
20x270
20x270

Nautilus leg extension
20x110
19x125
16x125
20x110
15x110 they burning
13x110

Paramount leg curl
20x100
11x120
10x120

Missed this gym finally had extra time today

West side barbell lower back thing machine
12x50
12x50
12x50
Haven’t done this in a while had to back feels way better when I do

 

[ATLRigger]

Leg day not at good gym

Linear leg press
25x180
25x270
20x360
15x450

V squat facing in
15x90
12x180
12x180

Superset MTS leg extensions and straight bar biceps
3 sets

Superset MTS kneeling leg curls and 21 ezbar bicep curls
3 sets

Superset standing calf raises and high cable bicep curls
3 sets

Standing preacher hammer curls
3 sets

Standing preacher curls
3 sets

Light weight dB burn out curls
2 sets

Dude ur leg day is crazy

 

[Bobbyloads]

Dude ur leg day is crazy

Really I feel I’m not doing enough but my legs dead after

 

[Bobbyloads]

Arsenal tbar row
14x70
12x70
10x70

Cable Low row prime grip tilted in
14x140
13x140
11x140

Cable low row long bar
12x140
9x140
9x140

Cable lat pulldown
14x120
10x120
9x120
Reverse grip
13x85
13x100
10x120

Cable long bar back pull downs
13x50
10x57.5
9x57.5

Nautilus lat pulldown machine
12x140
11x140
10x140

My back is beyond done 🐿

https://vm.tiktok.com/ZMRxStPrt/


https://vm.tiktok.com/ZMRxS3Gu3/

 

[Bobbyloads]

Damn seems like it’s been forever at the gym only 2 days

Incline smith bench press
Warmup 20x90
12x140
10x160
7x180 Damn I’m weak as fuck this cant continue
17x110

Smith decline
16x110
13x120
12x120
25x90

MTS decline
11x120
15x100
14x100
25x80

Cable pec fly drop sets high to mid

1. 30lbs 25lbs 20lbs
2. 25lbs 20lbs 15lbs
3. 20lbs 15lbs 10lbs

The pump though

Kneeling cable pec fly’s high to low
17x15 each
18x15 each
16x15 each

Cable extended rope tricep drop set

1. 42.5lbs 35lbs 30lbs
2. 35lbs 30lbs 25lbs
3. 30 25 20

Cable ezbar overhead tricep drop set

1. 72.5 - 65 - 57.5
2. 72.5 - 65 - 57.5

25x57.5

Cable tricep hammer
15x15 each
15x15 each
25x10 each
Back grip
20x10 each
18x10 each
16x10 each

 

[Bobbyloads]

Was gonna do shoulders chest and triceps too beat today sore AF so biceps it is maybe rear delts

Ezbar curls mid grip
16x60
14x70
10x80
Narrow grip
10x60
13x50
13x50
Mid grip
25x40

DB hammer curls
10x35 each
9x35 each
8x35 each
11x25 each

Incline curls
15x15 each
16x20 each
8x25 each

Single db hold sides curls
10x40
11x35
13x40

Reverse ezbar curls
10x60
10x60
7x60

Standing trap shrug machine
20x180
20x180
20x180
15x230
14x230
13x230

Superset rear delt fly machine and standing dB shrugs
3 sets

Rear delt fly machine
13x150
12x150
10x150

 

[Bobbyloads]

Having some hip lower back pain was gonna do legs but back instead less pain

Tbar row
15x90
10x135
10x135
10x135

ISO lateral plate row
12x135 each side
12x135 each
12x135 each

Cable lat pulldown drop set
140lbs 120 100
120 100 85
120 100 85

Cable low row drop set
160lbs 140 120
140 120 100
140 120 100

Cable straight arm pulldowns
13x57.5
10x57.5
8x57.5 back is done as fuck

Cable side delt raises drop sets
25lbs 20 15 each arm
20 15 10 each arm
12x20 each couldn’t do a drop set lol

Incline on stomach side delt dB raises
20x15 each arm
17x15 each
16x15 each

DB side raises
20 lbs each burnout

 

[Bobbyloads]

Having lower back pain feels like a strain on the lower left side need a leg day bad gonna try to get it done carefully

Linear leg press
25x180
25x270 hard to get left leg up lol besides that not too bad
20x360
20x360
12x450
10x450 this one hurt a bit lol

Leg extensions
15x115
15x115
15x115
11x130
11x145
11x145

MTS kneeling leg curl
12x90 each leg
8x100 each
9x90 each

Seated preacher plate curl drop set
75lbs 65 55
75lbs 65 55
65lbs 55 45

Ezbar 21 curls
3 sets

Ezbar reverse curls
12x40
12x40
12x40

Standing preacher curls
3 sets

MTS bicep curls
3 sets

Db curls
25x15 each
20x15
15x15

 

[Bobbyloads]

Smith incline
14x140
11x160
7x180
4x200
1x220
25x110

ISO lateral incline press
12x180
9x180
8x180

ISO lateral decline
17x180
14x180
12x180

Pec fly machine focus on ending straightening arms out
10x150
10x130
10x130
20x130

Cable pec fly drop sets
High to mid
25lbs 20 15

Mid to mid
20lbs 15 10

High tops
25lbs 20 15

Cable extended rope triceps drop sets
42.5lbs 35 30
35lbs 30 25
30lbs 25 20

Cable extended rope tricep overhead
3 sets

Cable single arm hammer triceps
3 sets

Cable reverse grip tricep
3 sets

 

[Bobbyloads]

Smith shoulder press
15x90
15x110
15x120
12x130
12x130

Cable shoulder pull bottom to top
15x57.5
12x65
12x65
12x65

Cable rear delt side fly
3 sets

Cable rear delt crossover flys
3 sets

Superset cable side delt raises and cable extended rope face pulls
3 sets

Lateral raises machine
12x100
12x100
12x100

Standing plate shrug machine
20x180
20x180
18x180
18x180
16x180
14x180

 

[Bobbyloads]

Arsenal tbar row
12x70
12x70
10x70

Cable low row prime attachment drop set
160lbs 140 120
140lbs 120 100
120lbs 100 85

Cable standing lat pull downs
13x57.5
10x57.5
9x57.5

Cable lat pulldowns hog leg attachment
15x100
12x100
10x100

Nautilus lat pulldown machine
14x110
11x125
11x140

Nautilus leverage row
20x45 each side
17x45 each
15x55 each

West side barbell lower back machine swing thing
12x25
12x35
12x35

 

[CJ]

West side barbell lower back machine swing thing

Love ya BTL!!!

 

[Bobbyloads]

Love ya BTL!!!

Damn it not encourage the BTL shit it cant catch on

 

[Bobbyloads]

Sunday funday arm day aka rest day aka watching the bears at the gym

DB curls
3 sets

Incline bench seated curls
3 sets

Ezbar drag curls
3 sets

Superset extended rope cable tricep drop set and 21 ezbar curls
3 sets

Superset ezbar cable triceps and cable curls
3 sets

Overhead cable ezbar tricep
3 sets

Cable single Handel triceps
3 sets

Cable hammer triceps
3 sets

 

[Bobbyloads]

Linear leg press
Warmup 25x180
25x270
20x360
20x360

V squat facing in
12x180
12x180
12x180

Leg extension
15x130
13x130
11x130
11x130
10x130
10x130

Kneeling leg curl
12x90 each leg
10x90 each
8x90 each

Damn had 2 days off and fell off as fuck got a good pump in the legs but feel weird and can’t do anymore

 

[Bobbyloads]

Smith incline bench
12x140
12x160
10x180
4x200
25x100

MTS incline
12x160
8x180
7x180
20x120

MTS decline
12x120
15x100
14x100
25x80

Cable pec fly high to mid drop set
30lbs 25lbs 20lbs
25lbs 20 15
20lbs 15 10
High to low
12x25
12x25
8x25

Extended rope cable triceps drop set
42.5lbs 35 30
42.5lbs 35 30
35lbs 30 25

Extended rope cable triceps overhead
12x42.5
10x35
9x35

Cable no attachment tricep hammer
14x10 each arm
13x10 each
10x10 each

Cable ezbar tricep overhead
13x57.5
11x57.5
11x57.5

Cable tricep single handle
Failure x 20
Failure x 20

 

[Bobbyloads]

Tbar rows
15x90
10x135
10x135
8x145
6x160

Seated Cable lat pulldown
11x140 pretty hard with a new thigh tattoo
11x140
10x140

Standing lat pulldown
12x57.5
11x57.5
8x57.5

Standing cable guess back rows was messing around and felt good on the upper back
12x95
12x95
12x95

Seated cable low row
10x200
12x180
15x160

Superset standing machine shrugs and 21 ezbar curls
3 sets

Superset standing shrugs and ezbar drag curls
3 sets

High cable curls
3 sets

DB curls
3 sets

Rough with this tattoo lol need to make it a few more days