Shoulders Tonight
Cable side laterals 4x10, ds 1x10/10
Seated incline DB side laterals 1x10, 3x15
Seated heavy partials 3x12
Rear delt DB flyes 3x20
Reverse Pec Dec 1x15, 1x12, ds 1x10/8

No training next two days. Family stuff.

Back Day:
Stiff arm Pulldowns 2x10, 1x12
Pulldowns shovel grip 1x13, rp 1x12/5
Barbell row 1x13, 1x17
1 arm DB Low row 1x10, 1x8
Supported DB high row 1x15, 1x10
Barbell shrugs 1x15, ds 1x12/20
Reverse Pec Dec 1x12, 1x10

Weight: 186.8
Last week's daily macro averages: cals 3367, pro 194, carbs 385, fat 108

Legs and Biceps tomorrow.

Legs & Biceps today:
Lying leg curls 1x16, rp 1x13/5, ds 1x10/8
Leg extensions 1x16, rp 1x13/6, ds 1x11/6
Seated DB calf raises rest pause to 50 reps
Machine leg press calf raises (1/2 rep then full rep = 1 rep) rest pause to 25 reps
Seated DB hammer curls 1x13, 1x10
Ezbar preacher curls 1x11, 1x8
Rope cable curls 1x14, 1x15
Narrow grip cable curls 1x13, 1x16

No training tomorrow.

Chest & Triceps today.
Incline2 Barbell press 1x9, ds 1x12/8
Incline3 DB press 1x12, 1x13
Smith flat press 1x6, ds 1x8/9/10
Incline1 DB skull crushers 1x17, ds 1x13/10
Rope pushdowns 3x6, rp 1x20/8, 1x13/7

Calves & Abs tomorrow.

You already know..

This virus is no joke and lets be prepared , try to make your home gym with basics to have place to train if gyms close again . Always be prepared

MONSTRO wrote: ↑Thu Nov 05, 2020 10:06 pm This virus is no joke and lets be prepared , try to make your home gym with basics to have place to train if gyms close again . Always be prepared

I have a great setup at home already. I didn't miss a beat when they closed the first time. Hopefully gyms wont close again though.

Just some Calves & Abs tonight.
SS: Ab wheel rollouts w/ Single leg DB calf raises 2x12/15, 2x12/12
SS: Hanging knee raises w/ Seated DB calf raises (1 1/2s) 3x12/15

Shoulders tomorrow.

Shoulder session.
Cable side laterals 2x10, 1x15, ds 1x15/10
Smith shoulder pin press rest pause 1x14/4, 1x14/5
SS: Seated Incline DB side laterals w/ heavy partials 2x20/10
Rear delt DB Flyes 2x20

No training tomorrow.

Back & Biceps today.
Stiff arm Pulldowns 3x10
Pulldowns shovel grip 1x12, rp 1x12/6
Barbell row 1x9, 1x15
1 arm DB low row 1x11, 1x9
SS: supported DB high row w/ Barbell shrugs 1x15/12, 1x12/12
SS: Seated DB hammer curls w/ narrow grip cable curls 1x12/12, 1x10/10, 1x9/8
SS: Ezbar preacher curls w/ cable rope hammer curls 1x8/10, 1x6/10
No training tomorrow so I threw some bicep work in today.

Weight 188
Last week's daily averages: cals 3262, pro 183, carbs 370, fat 102