Let’s try this shit: Bobby’s Diary

Bobbyloads

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Seated cable lat pulldowns vbar thingie

14x120

10x140

8x160

7x180

5x220



ISO lateral rows

12x270

8x360

8x360

10x360



Superset Mts high rows and preacher plate curls

3 sets



Ezbar cable bicep curls

6 sets
 

Bobbyloads

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Chest press machine

6 sets



Smith incline

4 sets



Smith bench

4 sets



Superset cable ezbar triceps reg then overhead

4 sets



Cable rope triceps

3 sets



Cable bar triceps

4 sets



Naked cable crossbody triceps

3 sets



Stretching
 

Bobbyloads

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Smith seated shoulder press

4 sets



Smith trap shrugs

4 sets



Rear delt flys

4 sets



Cable side delt raises

4 sets
 

Bobbyloads

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Did not feel like going today so gonna do arms



Bicep curl machine

14x110

12x125

8x140

6x155

4x170



Cable narrow drop curls

14x35

14x35

12x35

12x35

10x35



Superset vbar cable triceps reg then overhead

4 sets



Crossbody naked cable triceps

4 sets



Cable rope triceps

2 sets



Better then nothing I guess
 

Bobbyloads

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Standing lat pulldowns

4 sets



Seated lat pulldowns

4 sets



Mts row

4 sets



Mts high row

3 sets



Seated preacher plate curls

4 sets



Bicep curl machine

4 sets
 

Bobbyloads

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Smith incline

4 sets



Cable pec flys high to mid

4 sets



Low to mid

4 sets



Superset cable vbar triceps reg and overhead

4 sets



Superset cable rope triceps reg and overhead

4 sets



Superset tricep overhead extension machine and chest press

4 sets
 

Bobbyloads

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Seated cable vbar lat pulldowns

16x100

12x120

10x140

9x160

7x180

4x200



ISO lateral rows

12x180

12x270

9x270

10x270



Mts row

12x140

8x160

6x180

5x200



Superset cable ezbar curls and incline db curls

4 sets



Naked cable biceps hammer curls

3 sets
 

Bobbyloads

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Off day



Leg extensions

16x70 left knee is really bad 😢

18x70 will try 90 but it’s bad

12x90 starting to feel a little batter

12x90

10x90

8x110



Seated leg curl

12x90

8x110

10x90

10x90

8x90

7x90



Stretching
 

Bobbyloads

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ISO lateral incline press

12x90

12x180

7x270

6x290



Smith incline

14x90

10x140

10x140

8x140



Cable pec flys high to mid

4 sets

Mid to mid

3 sets



Superset cable rope triceps reg and overhead

4 sets



Cable vbar triceps

4 sets



Naked crossbody cable triceps

3 sets
 

Bobbyloads

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Been sick finally back to it



Rear delt fly machine

4 sets



Lateral raise machine

4 sets



Mts shoulder press

4 sets



Seated plate preacher bicep curls machine

4 sets
 

Bobbyloads

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Smith trap shrugs

4 sets



Superset seated cable vbar lat pulldowns and cable straight bar bicep curls

4 sets



Superset Mts high row and Mts bicep curls

4 sets



Mts row

4 sets



Standing preacher ezbar curls

3 sets



Stretching



3 min row 🤦‍♂️
 

Bobbyloads

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Smith incline

12x140

10x180

6x200

4x220



Smith bench

8x180

8x180

6x180

5x180



Cable pec flys high to mid

16x60

10x60

12x50

10x50



Mid to mid

4 sets





Superset cable rope triceps reg and overhead

4 sets



Paramount tricep extension machine

4 sets
 

Bobbyloads

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Thursday :




Mts front pull-down machine

8x160

12x180

10x200

11x220



Seated cable low rows

14x120

10x120

8x120

10x120



Pull-down machine

10x110

10x110

9x110

12x110



Standing cable lat pulldowns

12x42.5

9x42.5

7x42.5



Superset cable ezbar curls reg and narrow

4 sets



Cable ezbar curls reg

3 sets

Narrow

3 sets
 

Bobbyloads

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Friday::




Smith trap shrugs

4 sets



Smith seated shoulder press

4 sets



Cable reverse fly rear delts

4 sets



Cable side raises

4 sets



Bicep curl machine

4 sets



8 min cardio
 

Bobbyloads

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Smith incline

12x140

12x160

8x180

7x200



Smith bench

8x180

8x180

8x180

7x180



Smith tricep bench

7x90

8x90

7x90



Cable pec flys high to mid

4 sets

Mid to mid

3 sets



Cable vbar triceps

22x60

14x70

8x85

10x60



Superset cable ezbar reg and overhead

3 sets



Naked cable crossbody triceps

2 sets



Stretching



5 min stairs 🤦‍♂️ 16 stories climbed I’m about to die damn I’m out of shape kinda big but out of shape 😔
 

Bobbyloads

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Leg extensions

16x100

15x100

12x120

12x120

10x120

8x120



Kneeling leg curls

8x80 each

10x80 each

8x80 each

10x70 each

8x70 each

7x70 each

Stretching
 
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