Let’s try this shit: Bobby’s Diary

Bobbyloads

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Seated smith shoulder press

14x90

14x110

10x140

8x160



Behind back cable side raises

4 sets



Smith trap shrugs

4 sets damn watched a tic tacs and said use narrower grip and damn I feel the traps getting hit way better always learning new shit that’s why I love doing this shit that and the stress release



Rear delt fly machine sitting sideways one side at a time

4 sets

Another tic tac special hitting pretty damn good
 

Bobbyloads

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Off day



30 minutes switching between

Air dyne bike

Sand bag over head presses

Torque sled

Skill mill sprints kettle bell stretches

Shoulder stretches with a weighted bar



Damn think I need to do weight 3 times a week and 2-3 times this crazy shit I almost puked on my self after the last sprint
 

Bobbyloads

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Plate low row machine

12x180

14x180

10x230

8x230



Dual pulley pulldowns

14x50

12x60

8x70

6x80



Pull-down machine

4 sets



Seated plate preacher curls

4 sets



Cable behind shoulder step bicep curls

4 sets



Cable rope bicep curls

4 sets
 

Bobbyloads

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Chest press machine

12x160

12x175

12x190

10x205

8x220

8x235

8x250

4x265



Cable pec flys high to low

16x65

18x65

12x65

12x65

Low to mid

9x35

8x35

9x35

12x35



Cable rope triceps

24x32.5

18x37.5

14x42.5

9x47.5

10x52.5

Overhead

10x52.5

8x47.5

12x42.5



Smith skull crushers

14x50

11x70

7x90

18x50 🔥 🔥🔥🔥🔥
 

Bobbyloads

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Friday:




Seated plate shoulder press machine

18x90 warmup

16x180

8x270

5x320

4x340



Cable rear delt flys

18x30

12x40

10x40

10x30



Cable side raises behind the back

10x15 each side

14x15 each side

14x15 each side

Regular 18x15 each side



Bb trap shrugs

14x135

12x185

8x205

10x205

12x135
 

Bobbyloads

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Seated cable lat pulldowns narrow grip

16x100

14x120

14x140

10x140

8x160



Standing cable lat pulldowns

8x55

12x40

7x55

12x55



Standing db raises for the traps

12x130

12x140

9x150



Superset seated plate preacher curls and Mts high row

4 sets



Mts bicep curls

3 sets



Cable straight bar curls

4 sets
 

Bobbyloads

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ISO lateral incline press slow on the way down

Warmup 22x90

12x180

7x270

10x230



Power system multi grip bar bench

12x90 and what ever bar weighs

12x110 plus bar

8x130 plus bar

5x150 plus bar



Cable pec flys high to mid

18x60

12x60

12x60

Mid to mid

8x60

9x50

15x40

14x40



Cable vbar triceps

24x57.5

16x72.5

12x72.5

16x65



Cable rope triceps

4 sets



Superset cable triceps straight bar reg and overhead

4 sets
 

Bobbyloads

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Sitting dual cable lat pulldowns

4 sets



Seated lat pulldowns

4 sets



Fucked up 🤦‍♂️ was suppose to be shoulder day



Pull up machine

4 sets



Cable straight bar curls

4 sets



Cable behind shoulder curls

4 sets



Seated cable pull-down curls

3 sets
 

Bobbyloads

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Smith seated shoulder press

18x90

14x140

10x160

12x160



Rear delt cable flys

18x35

12x45

12x45

12x45



Cable side raises

4 sets



Bb standing trap shrugs

4 sets



Light day 🤦‍♂️ messed my foot up trying to help someone in a flipped over car then my son dropped his cell phone on my other foot’s toe then pulled my back 😔
 
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Killing that shit buddy! Good on ya for trying to help with the flipped car. That’s some hero stuff right there 💪😎
 

Bobbyloads

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Ty you would of done the same anyways another guy got in before me and got her out it was crazy she was going slow hit a parked car and it flipped I seen the whole thing
 

Bobbyloads

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Gym day with son did some biceps triceps sled pushes and stretching will count this as an off day might want to try to get back to the gym this evening
 

Bobbyloads

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Smith incline

4 sets



Cable pec flys heavy high to mid

4 sets



Cable straight bar triceps touch up from earlier feel had more left

4 sets

Overhead

3 sets



Mts chest press light

3 sets



Cable pec fly machine

4 sets











Oh yeah earlier at the gym this old guy said he was 69 working out next to me and my kid I asked what you doing TRT he was like what’s that I wanna think he was honest but he was jacked AF for a 69 year old so I don’t believe him am I an asshole for not believing? IMO he was way too muscular to be that old natural.
 

Bobbyloads

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Kneeling cable lat pulldowns 🔥 my new fav lat pulldown work out

https://www.tiktok.com/t/ZP8LWb7Wo/

12x70

8x85

7x70 🔥🔥🔥

8x70 🔥🔥🔥🔥

8x100 🔥🔥🔥🔥🔥🔥🔥🔥



Seated cable lat pulldowns

10x100

10x85

12x70

Lower lats are cooked



Smith trap shrugs

5 sets



Smith bent over rows

4 sets



Dif variations bicep curls

6 sets
 

Bobbyloads

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Off day



Working on what I think is lacking



Tic tacs finest kneeling lower delt cable pulldowns

12x85

10x100

10x85

8x70 🔥🔥🔥🔥



Close grip seated cable lat pulldowns

10x120

8x120

8x100

7x100



Standing lat pulldowns

8x55 🔥🔥🔥

8x55 🔥🔥🔥🔥🔥

Pretty sure lower lats cooked



Smith trap shrugs

16x90

12x140

12x140

14x140

18x90

16x90



Bicep curl machine

8x125

8x140

8x155

6x170

4x185

Burnout x 110



Super duper set cable ezbar biceps reverse grip then normal narrow then normal wide

3 sets 🔥🔥🔥🔥🔥🔥🔥🔥🔥



Damn off day workout was better then a lot of regular days 🤦‍♂️
 

Bobbyloads

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Smith incline

16x90

8x180

6x230

4x250

4x250

14x180



Cable pec flys high to mid

16x70

10x70

10x60

8x60

10x50



Cable overhead triceps

3 sets



Naked cable triceps

4 sets

Overhead

3 sets



Superset chest press machine and tricep overhead extension machine

3 sets
 
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