Workout log

[hard_gains]

...

 

[hard_gains]

I did drop the weight on the incline but upped it on decline by a smidge.

Carbs 271
Protein 395
Fats 66

Calories 3258
I figured I should just ride out around 3200 calories from here. It's a little over maintenance but keeps the energy levels up and don't feel like I really need to lean out.

Dumbbell incline
85x12, 85x10

Smith machine Decline press
250x7, 235x10

Pec deck
200x17, 200x14
Triple drop set
170x14, 130x8, 100x11

Dumbbell shoulder press
60x7, 40x20

Cable laterals
17.5x17, 17.5x14

Dips
30 lb
9+3 at body weight
3+3 at body weight

Cable tricep
82.5x12, 72.5x14

Standing calves
315x21, 315x15

 

[hard_gains]

Carbs 197
Protein 405
Fats 88

Calories 3200

Pullovers
115x10, 115x17

Hex bar Deadlifts
405x10, 405x8
Definitely enjoyed doing these. And my back is definitely not as fucked up as usual.

Neutral grip pulldowns
230x7, 215x9

One arm dumbbell row
100x10, 95x12

Pullups
20 lbs dumbbell
9

Rear delt flys
35x18, 35x18

One arm db curls
45x6, 35x12, 30x16

 

[Bomb10shell]

I like the Hex bar too. Nice work today

 

[hard_gains]

I skipped yesterday do to working so late. But felt pretty good going in. Went up a couple reps which is a win in my world. Also added taurine that seems to be helping.

Carbs 338
Protein 344
Fats 62

Calories 3286

Kneeling hamstring curl
110x8, 90x14

Smith hack squats
355x8, 325x11
Drop set
225x14

Single leg press
225x20, 225x20
I used a cybex leg press this time and enjoyed it more then the leg press machine I usually use.

Leg extension
190x17
Triple drop set
150x13, 120x8, 90x5

Seated leg curls
130x6, 110x14

Adductor
27.5x16
15 second break between last two sets
+5,+2

Seated calves
180x18, 180x16

 

[hard_gains]

Today was a fucking shit show. Everything felt heavy as fuck and I just felt drain. I get I'm hitting the gym after work so I'm pretty mentally drained but physically I should be all right. I drive a semi and forklift for fucks sake so can't be that tired. I'm not losing size or slacking on eating. Still weighing around 185.

Carbs 296
Protein 319
Fat 103

Calories 3387

Db Bench
90x7, 80x10

Plate loaded press
315x4, 275x7

incline bb bench
185x7, 155x13
Old man was on the Smith machine for over 30 minutes so had to mix it up. I'll leave the old timers alone but if it was a younger guy I'd tell him to hurry the hell up.

Close grip dumbbell press
100x13, 100x12
Just used one dumbbell and palmed it at each end

Cable Flys
32.5x16, 32.5x12

Dumbbell lateral raises
30x21, 30x18

Cable tricep extension
77.5x13
Stopped after one set because left elbow hurts like a mother fucker. I've tried skull crushers, rope and v bar tricep extension and shit just burns like hell. Seems like overhead db tricep hurts the least but maybe I'll try out some single arm shit.

I'm a weak bitch but my wife said she will still touch my peepee so I have that going for me. She also said something about the size of the boat or something but I blocked her out. To worried about losing those gains.

 

[Thebiggestdumbass]

Today was a fucking shit show. Everything felt heavy as fuck and I just felt drain. I get I'm hitting the gym after work so I'm pretty mentally drained but physically I should be all right. I drive a semi and forklift for fucks sake so can't be that tired. I'm not losing size or slacking on eating. Still weighing around 185.

Carbs 296
Protein 319
Fat 103

Calories 3387

Db Bench
90x7, 80x10

Plate loaded press
315x4, 275x7

incline bb bench
185x7, 155x13
Old man was on the Smith machine for over 30 minutes so had to mix it up. I'll leave the old timers alone but if it was a younger guy I'd tell him to hurry the hell up.

Close grip dumbbell press
100x13, 100x12
Just used one dumbbell and palmed it at each end

Cable Flys
32.5x16, 32.5x12

Dumbbell lateral raises
30x21, 30x18

Cable tricep extension
77.5x13
Stopped after one set because left elbow hurts like a mother fucker. I've tried skull crushers, rope and v bar tricep extension and shit just burns like hell. Seems like overhead db tricep hurts the least but maybe I'll try out some single arm shit.

I'm a weak bitch but my wife said she will still touch my peepee so I have that going for me. She also said something about the size of the boat or something but I blocked her out. To worried about losing those gains.

View attachment 29235View attachment 29236
View attachment 29237

I do the same type of work, sounds easy but tends to take it out of you. Have you tried going before work if possible?

 

[hard_gains]

I do the same type of work, sounds easy but tends to take it out of you. Have you tried going before work if possible?

I can't because my gym closes at 7:30 p.m. I work overnight so I don't even wake up until 7 p.m. most days. So after work is the only time that works here. All other gyms that are 24 hours are 30 minutes out of the way. Rural Iowa has nothing close. I actually prefer waking up and hitting the gym. Just cant swing it right now. Unless I never want to see the family.

 

[hard_gains]

I do the same type of work, sounds easy but tends to take it out of you. Have you tried going before work if possible?

I'm just being a pussy. A pre workout would help every once and a while but I just don't like getting caffeine up if I'm just crashing after the workout.

 

[Thebiggestdumbass]

I'm just being a pussy. A pre workout would help every once and a while but I just don't like getting caffeine up if I'm just crashing after the workout.

I feel that. I hate using preworkouts. Are you working out fasted?

 

[hard_gains]

I feel that. I hate using preworkouts. Are you working out fasted?

No sir. It's mostly mental and probably some physical. I'm usually still pretty wiped from legs couple days after. Just keep on moving on. I can't win them all. I could start yelling and get amped up but the older fokes might call the police. It's a hospital owned gym so not a very hard core group.

 

[hard_gains]

Like he said I feel redeemed

Felt pretty fucking good today. No records shattered or anything just felt good with what I was lifting.

Calories are on the high side this weekend. I was busy so just grabbed food without tracking it.

Lat pulldown
220x7, 190x13

Barbell row
245x8, 205x12

Seated row machine
210x11, 210x10
Triple drop set
160x15, 130x8, 100x8

One arm dumbbell row
80x16, 70x17

Cable reverse flys
17.5x15,3,1

Ez bar curl
60x9, 40x14
Just weight on the bar no idea what it weighs

Hammer curls
30x13, 30x11

Abs

 

[hard_gains]

My body is tired. Workout was great tho. Broke even on 355 but upped the weight 10 pounds on the second set of squats. Must be a mental issue because it doesn't make any sense I double my reps with dropping only 30 pounds on the second set.

Also upped the weight on the drop sets on leg press. But fuck yeah a great workout.

Carbs 259
Protein 334
Fats 90

Calories 3182

Squats
355x5, 325x10

Leg press
900x12, 900x8
Triple drop
720x12, 630x5, 540x3

Walking lunges
25x12

Adductor
32.5x10, 17.5x18

Kickback
Skipped because fuck kickback's. I'll get her next round.

Kneeling leg curls
70x17, 70x12

Seated calves
180x18, 120x15

 

[hard_gains]

Gym was closing so had to skip calves and tricep.

Carbs 145
Protein 383
Fats 160
Don't judge me. I couldn't help myself with the beef ribs

Calories 3552

Dumbbell incline
90x10, 85x8

Smith machine Decline press
250x8, 235x9

Pec deck
200x17, 200x15
Triple drop set
170x14, 130x12, 100x11

Dumbbell shoulder press
60x5, 40x23

Cable laterals
17.5x21, 17.5x18

Dip machine
220x15, 220x13

 

[hard_gains]

Playing kinda loose with calories today peeps. Workout was sweet.

Pullovers
115x10, 115x7

Hex bar Deadlifts
425x8, 425x8

Neutral grip pulldowns
230x9, 215x11

One arm dumbbell row
100x10, 95x11

Pullups
20 lbs dumbbell
6

Rear delt flys
35x20, 35x16

One arm db curls
45x8, 40x10, 35x13

 

[hard_gains]

Decided to start dropping the calories some. See if I can lean out some.

Carbs 245
Protein 298
Fats 46

Calories 2586

Kneeling hamstring curl
110x10, 100x10

Smith hack squats
355x9, 325x11
Drop set
225x12

Single leg press
315x16, 315x16

Leg extension
190x16
Triple drop set
150x15, 120x8, 90x5

Seated leg curls
130x7, 110x12

Adductor
27.5x15
15 second break between last two sets
+5,+4

Seated calves
180x21, 180x16

Abs

 

[Slabiathan]

Skipped because fuck kickback's.

Bruh.. what would brother Kickback do? Repent before the Lord and the Pump will cleanse your sins!

 

[hard_gains]

Bruh.. what would brother Kickback do? Repent before the Lord and the Pump will cleanse your sins!

 

[CohibaRobusto]

View attachment 30166

Hot how you can barely see some side boob popping out on that chic.

 

[hard_gains]

I'm trying to just maintain on size for now. I'm going to hold off on a blast until March. I'm going to be running hcg to get some juice built up and see if I can pump a kid in the wife. From the last blood work my Fsh and lh are tanked for obvious reasons. So yeah wife says I need to hold off on blasting which I'm good with if booty is bouncing my way.

Body weight is dropping.
180 to 183 pounds depending on the day

Carbs 198
Protein 372
Fats 62

Calories 2838

Db Bench
90x10, 80x12

Plate loaded press
315x5, 265x9

Smith incline shoulder press
155x15, 155x12

Close grip Smith press
185x10, 185x7

Cable Flys
32.5x17, 32.5x16

Dumbbell lateral raises
40x21, 40x18

Cable tricep extension
82.5x12, 82.5x12

Standing calf raise
315x22, 315x15