Let’s try this shit: Bobby’s Diary

Bobbyloads

Elite
Joined
Apr 20, 2019
Messages
3,550
Reaction score
2,589
Points
193
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

Senior Member
Joined
Jul 7, 2017
Messages
297
Reaction score
373
Points
43
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

Elite
Joined
Apr 20, 2019
Messages
3,550
Reaction score
2,589
Points
193
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

Elite
Joined
Apr 20, 2019
Messages
3,550
Reaction score
2,589
Points
193
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

Elite
Joined
Mar 10, 2020
Messages
1,001
Reaction score
525
Points
83
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

Elite
Joined
Apr 20, 2019
Messages
3,550
Reaction score
2,589
Points
193
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

Elite
Joined
Apr 20, 2019
Messages
3,550
Reaction score
2,589
Points
193
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

Elite
Joined
Apr 20, 2019
Messages
3,550
Reaction score
2,589
Points
193
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
 

Latest posts

Top