Let’s try this shit: Bobby’s Diary

[Yano]

Saturday had to do labor work Sunday got sick Monday still sick and had to cut trees down Tuesday still sick today little better and back to gym





Chest press

7 sets



Cable pec flys dif variations

7 sets



Cable tricep rope dif variations

6 sets



Cable vbar triceps

6 sets

Way to still get it in and get it done dude ! , hope ya feel better

 

[Bobbyloads]

Way to still get it in and get it done dude ! , hope ya feel better

Ty sir

 

[Bobbyloads]

Still battling being sick but have to hit at least 3-4 days this week at the gym





Dual pulley lat pulldowns

3 sets

Reverse grip

3 sets



Row machine

3 sets



Mts front pulldowns

3 set



Bicep curl machine

6 sets



Cable bicep curls

3 sets

 

[Bobbyloads]

Reverse cable rear delt flys

4 sets



Cable side raises

4 sets



Smith shoulder press

4 sets



This damn cough is not going away so fucking annoying



Trap shrugs

4 sets

 

[Bobbyloads]

Chest press machine

12x160

12x175

8x190

8x205

8x220

6x235



Cable pec flys high to mid

18x50

14x60

12x70

Mid to mid

12x50

11x40

10x40

9x30

10x30



Superset cable vbar triceps and Mts chest press

3 sets



Superset tricep extension machine and cable rope triceps

3 sets



Cable straight bar triceps

3 sets

 

[Bobbyloads]

Tuesday:




Pull-down machine

4 sets



Seated lat pulldowns

4 sets



Seated cable low rows

4 sets



Superset standing front lat pulldowns and seated preacher curls

3 sets



Seated preacher curls

3 sets



Cable behind back bicep curls

3 sets

 

[Bobbyloads]

Wends:




Reverse cable rear delt flys

24x25

16x35

12x45

8x65

14x35



Cable side raises

18x17.5 each side

14x22.5 each

10x27.5 each

24x17.5 each



Smith shoulder press

14x140

18x140

12x160

8x180

14x140



Trap shrugs

6 sets

 

[Bobbyloads]

Today:




Smith incline

18x90

12x160

12x180

8x200

12x160



Plate chest press

12x180

10x180

8x180

7x180



Cable pec flys

6 sets



Cable vbar triceps

6 sets



Cable rope triceps

6 sets

 

[Bobbyloads]

Seated cable lat pulldowns flexx grip

18x120

10x140

8x160

8x140

7x120

10x100



Seated cable low rows flexx grip

14x140

10x140

8x140

12x120

11x120

8x120



Superset seated preacher plate curls and iso lateral rows

3 sets



Seated plate preacher curls

3 sets



From behind back cable bicep curls

4 sets



Cable rope triceps

1 set

 

[Bobbyloads]

Seated plate shoulder press

Warmup 12x90

12x180

12x230

12x250

8x270



Reverse fly cable rear delts

18x35

12x45

8x55

14x35



Cable side raises

14x17.5 each side

12x22.5 each

8x27.5 each half reps

16x17.5 each



Standing trap shrug plate machine

4 sets

 

[Bobbyloads]

Plate pull-down machine

14x180

9x230

8x250

6x270

9x180



Seated cable lat pulldowns mag grip

12x100

10x120

8x140

6x160



Superset row machine reg then narrow

3 sets



Seated preacher plate curls

4 sets



Step cable machine behind shoulder biceps

4 sets

Same seated

3 sets

 

[Bobbyloads]

Smith incline

Warmup 14x90

14x140

12x160

8x180

5x200



Smith bench

12x140

11x140

8x140



Cable pec flys high to mid

16x60

11x60

18x50

Low to mid

10x40

12x30

11x30



Extended rope cable triceps

4 sets

Overhead

4 sets



Vbar cable triceps

4 sets

 

[Bobbyloads]

Smith seated shoulder press

18x90

12x140

8x160

5x180



Cable side raises

16x20 each

12x25 each

8x30 each

5x35 each



Cable reverse rear delt flies

18x30

8x40

12x30

10x30



Seated trap shrug machine

18x180

18x180

14x180

9x180

 

[Bobbyloads]

Pull-down machine

4 sets



Standing lat pulldowns

4 sets



Mts front pulldowns

4 sets



Mts row

4 sets



Seated preacher arm curl machine

4 sets



Behind shoulder cable bicep curls

4 sets



Bicep curl machine

4 sets

 

[Bobbyloads]

Plate chest press machine

18x150

14x180

10x230

8x250

7x270

18x180



Cable pec flys high to mid

24x55

14x65

12x75

Low to mid

12x35

10x35

11x35



Superset cable long rope triceps and chest press machine

3 sets



Cable long rope triceps overhead

3 sets



Cable vbar triceps

3 sets



Cable triceps ezbar overhead

3 sets

 

[Bobbyloads]

Had some time off back and shoulder injury some shots and prednisone hope I’m good enough not to tweak it gonna go light



Reverse cable rear delt flys

18x35

12x45

10x45

12x35



Cable side raises

12x22.5 each

12x22.5 each

11x22.5 each

8x22.5 each



Mts shoulder press

18x180

12x200

12x220

9x240



Gonna skip traps a lot of the injury was from the shoulder up to the neck sucks but don’t wanna risk it



Bicep curl machine

8 sets

 

[Bobbyloads]

Been going through bad luck first muscle pulls then body gave out cause of stress gonna take it easy for a few days but got to do something



Chest press machine deep stretch

Warmup 30x100

18x115

14x130

10x145

8x160

8x130

12x115



Mts chest press

10x100

14x100

12x100

16x100



Tricep extension

16x175

14x175

18x160

16x160

12x160



Cable vbar triceps

3 sets



Cable rope triceps

3 sets

 

[Bobbyloads]

Still keeping it light this week



Plate low row machine narrow drop

12x180

12x180

10x180

Reg grip

10x180

8x180

11x180



Seated plate pulldowns

12x180

10x180

9x180



Mag med attachment seated cable lat pulldowns

8x140

10x120

10x100



Cable step machine biceps

18x35

14x35

14x35

8x35

11x35

10x35



Seated plate preacher curls

3 sets



Some stretching

 

[Bobbyloads]

Smith shoulder press

18x90

12x140

12x160

10x180



Rear delt cable flys

18x35

16x35

12x35

18x25



Cable side delt raises

10x22.5 each

12x22.5 each

10x22.5 each

12x17.5 each



Trap shrugs

4 sets