Let’s try this shit: Bobby’s Diary

[Bobbyloads]

Seated lat pulldowns

18x100

12x120

10x140



Plate pullover machine

12x90

12x140

14x160



Superset smith bent over rows into trap shrugs

3 sets



ISO lateral row

3 sets



Cable behind the shoulder bicep curls

3 sets



Superset spider ezbar curls wide and narrow

3 sets

 

[Bobbyloads]

Deleted duplicate

 

[Bobbyloads]

Leg extension

10x70 all my knees can handle and still popping

12x70

12x85 left knee not doing well

10x85

8x85

12x85



Kneeling leg curls

6 sets



Standing calf machine

6 sets



You guys have to try this thought this was BS feel nothing but bicep

https://www.tiktok.com/t/ZP8N1xBcS/

Just kept doing it util bicep felt done superseted between the 2 grips



10-15 min stretching and kettle bells

 

[Bobbyloads]

Damn I can’t stop going to the gym for some reason it’s a streak going





Off day



Superset vbar cable triceps and long stretch bar shoulder stretches

4 sets



Superset smith tricep press and long rope cable triceps

4 sets



Superset smith tricep press and cable vbar overhead

4 sets



Crossbody cable triceps

4 sets



Triceps



10 min stretching



8 min bike

 

[Bobbyloads]

Seated smith shoulder press

18x90

18x140

12x160

8x180

7x200



Cable side raises

4 sets



Rear delt fly machine

4 sets



Bb trap shrugs

4 sets



Preacher machine curls

6 sets



Weighted sled and stretching

 

[Bobbyloads]

Mts chest press

12x120

12x140

12x160

8x180

6x200

5x220



Smith incline

12x90

12x140

10x160

7x180



Smith bench

12x140

14x140

8x140



Cable pec flys high to mid

16x55

14x55

12x55

Mid to mid

12x45

16x45



Cable vbar triceps drop set

3 drop sets



Vbar triceps overhead

3 sets



Naked cable triceps

6 sets



Cardio

 

[Bobbyloads]

Seated dual pulley lat pulldowns

14x70

10x80

7x90



kneeling vbar lat pulldowns

12x70

10x85

10x85



Row machine narrow

12x130

12x150

10x170



Smith bent over rows

4 sets



Smith traps

4 sets



Arm curl machine

3 sets



Superset cable ezbar curls

3 sets



Cable behind the shoulder curls

3 sets

 

[Bobbyloads]

Smith shoulder

18x90

16x140

12x160

8x180



Smith traps

16x140

16x140

14x140

12x140



Cable side raises

4 sets



Rear delt flys machine

4 sets



Stretching

 

[Bobbyloads]

Kneeling leg curls

10x80 each leg

12x80 each

10x80 each

7x80 each



Leg extension

16x110

14x110

12x110

10x110

10x110

8x110



Seated leg press

12x170

10x190

8x190

8x190



Calf raises

10x190

14x190

10x190

12x190



Bicep curl machine

12x110

8x125

6x140

5x155

10x125

8x110



Cable bicep curls

3 sets



Stretching

 

[Bobbyloads]

Smith incline

12x90

12x140

12x160

8x180

8x200

5x220



Smith flat

10x180

8x180

6x180



Cable pec flys high to mid

14x70

14x70

10x70

10x60

Mid to mid

8x50

12x40

8x40



Cable vbar triceps

4 sets



Superset cable triceps reg and reverse grip

3 sets



Naked cable triceps crossbody

3 sets



Seated plate preacher curls

6 sets



3 sets cable bicep curls



Stretching

 

[Bobbyloads]

Seated cable lat pulldowns vbar

14x120

10x140

8x160

6x180



Standing lat pulldowns

10x57.5

10x57.5

10x50

8x50



Trap shrugs smith

16x140

18x140

16x140

12x140



Bent over rows smith

10x90

10x90

8x90

12x90



Bicep curl machine

4 sets



Straight bar cable curls

4 sets



Stretching

 

[Bobbyloads]

Chest press

24x115

18x130

16x145

12x160

10x175

19x190



Cable pec flys

18x60

14x70

14x70



Cable vbar triceps

24x65

14x72.5

12x80

12x80

12x65

8x65



Cable ezbar overhead

12x50

12x42.5

12x42.5

Regular

14x42.5

12x42.5

12x42.5

Reverse grip

12x25

12x25

14x25



Superset chest flys and pec deck

3 sets



Stretching

 

[Bobbyloads]

Cable side delt raises

4 sets



Smith shoulder press

4 sets



Cable reverse fly rear delts

4 sets



Smith traps

4 sets

 

[Bobbyloads]

Seated lat pulldowns bar

14x120

10x140

8x160

Vbar

7x160

8x140

9x120



Superset row machine normal and narrow grips

3 sets



Mts row

3 sets



Bicep curl machine

8 sets



Rope cable bicep curls

3 sets

 

[Bobbyloads]

Chest press machine

6 sets



Cable pec flys

8 sets



Superset cable triceps vbar and reverse grip single handle

4 sets



Vbar overhead

3 sets



Naked cable crossbody triceps

3 sets

 

[Bobbyloads]

Cable side raises

4 sets



Cable reverse rear delt flys

4 sets



Smith seated shoulder press

8x180

8x180

8x180

10x180



Smith trap shrugs

18x90

14x110

12x110

12x110



Stretching

 

[Bobbyloads]

Thursday:




Dual pulley Lat pulldowns

12x70

10x80

7x90

8x70



Pull-down machine

7x150

10x130

10x130

12x130



Mts front pulldowns

12x140

8x160

10x140

7x140



Bicep curl machine

4 sets



Superset cable ezbar curls reg and narrow

3 sets

 

[Bobbyloads]

Sunday:




Smith incline

4 sets



Smith bench

4 sets



Superset smith tricep bench and cable chest flys

4 sets



Extended rope cable triceps

4 sets



Vbar cable triceps

4 sets



Mts leg extensions

6 sets



Kneeling leg curls

3 sets





Stretching

 

[Bobbyloads]

Cable side delt raises

4 sets



Reverse rear delt cable flys

4 sets



Bb trap shrugs

4 sets



Mts shoulder press

4 sets

 

[Bobbyloads]

deleted Duplicate