Just finished lower body it was midnight when I started but it went surprisingly well.

Squats (ALL sets were ass to grass, bottomed out)
BW x 10
135 x 5
205 x 5
210 x 5
215 x 5 almost died on the 5th rep, LOL

Calf raises (extremely Controlled with pauses)
BW x 15
BW x 15

I've been working out at home for a few years now. Once I move and join the gym my workouts will have more volume using leg extensions, leg press, leg curls, etc.

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Did a quick upper body blast yesterday before moving!

Standing Shoulder Press
Bar x 10
95 x 5
115 x 5
125 x 5
135 x 5

One arm DB Row
65 x 8
75 x 8

Dumbbell Flyes
35s x 12
35s x 12

Incline DB curl
35s x 9
35s x 9

Lateral raises
10s x 20
15s x 25

I look forward to training in a real gym this week! The gym I want to join is an old fashioned dungeon type gym with older equipment.

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Alright dudes, I joined a local old school gym and smahsed an upperbody workout!

Bench press
Bar x 10
135 x 5
185 x 5
225 x 5
225 x 5
225 x 5

Wide-grip lat pulldown
100 x 10
150 x 8
160 x 8

Parallel closegrip pulldown
120 x 8
120 x 8

Hammer Strength Incline Press
90 x 10
140 x 8
160 x 8
180 x 9

Lateral Raises
20s x 12
25s x 16

Barbell Curl 60 x 10
EZ bar curl 65 x 10

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Alright dudes, I finally got legs after 12 days, lol. Felt a lil heavy but strength and size are still there.

ATG squats
BW x 10
135 x 5
225 x 5
225 x 5
155 x 10

Standing Calf raise machine
BW+50lb x 10
BW+50lb x 10
(All reps done with a pause mid-way through the eccentric, which is amazing for calves)

Did some upperbody work too:

Lateral raises
10s x 15
20 x 12
30 x 13

DB Shoulder Press
40s x 10
45 x 10
50 x 12

Hammer Strength Row
90 x 10
140 x 10
190 x 13

Pec Dec Flyes
100 x 10
120 x 10
120 x 10

DB overhead tricep extension
40 x 15
50 x 15

Incline curls
30s x 10
30s x 10

I was pretty tired going into this workout and yes it is a drag to work upperbody after legs, but I had a great time with the company of some charming females.

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I've been out of the gym 2 months. Doing pct now but got a hell of a cycle planned

Awesome bro, I can't wait to see what it is!

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Here was my complete upper body blast from yesterday.

Bench press
Bar x 10
135 x 8
185 x 5
225 x 7
225 x 5

One arm DB rows
60 x 10
70 x 8
80 x 8

Incline barbell press
135 x 8
155 x 7

Chinup 1 x 6
Undergrip Pulldown 150 x 8
Behind neck pulldown 100 x 10 x 2

Pec deck fly 100 x 10

Lateral raise
15 x 25
20 x 22
25 x 17

Supinating Db curl 30 x 10
Hammer curls 30 x 10

Pushdowns
130 x 12
150 x 12

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I'm about 7 weeks in now guys and strength and stamina are through the roof. I'm up 8lbs and leaner than before the cycle! I highly recommend Kalpa Deca from MassRoids!

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Had a kick-ass upperbody workout yesterday!

Bench press
Bar x 10
135 x 5
185 x 3
225 x 8
195 x 10

Bent over barbell rows
Bar x 10
135 x 10
155 x 10
175 x 10

Standing shoulder press
Bar x 10
95 x 5
135 x 7
105 x 9

Closegrip pulldown w/parallel handle
100 x 5
150 x 10
140 x 9

Lateral raises
15s x 15
20 x 15
25 x 13

Supinating dumbbell curls
30 x 10
35 x 8

Cable Pushdowns
180 x 15
180 x 15

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I realize I didn't log my previous lowerbody day, but it was similar to the previous, except I added in 3 sets of hack squats after barbell full squats, with some upper body machine pump work tacked on at the end.

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