[blouisgod]

monday

run, abs

[blouisgod]

tuesday

bench
135 x 12
225 x 12
275 x 3 x 6
245 x 10

palms in
185 x 8
195 x 8
205 x 6

widegrip hammer
6 plates x 3 x 8

lat pull down
205 x 3 x 8

close grip pull down
185 x 8
190 x 8
195 x 8

bent over barbell row
135 x 3 x 8

barbell curl
115 x 3 x 6

seated curl
45 x 3 x 8

[blouisgod]

wed

abs

[blouisgod]

ths

military
185 x 3 x 6

barbell row
135 x 3 x 6

side delt raise
25 x 3 x 8

bent over fly
50 x 3 x 8

shrugs
185 x 3 x 10

skull crusher
50 x 12
75 x 3 x 8

palms up tri extension
60 x 8
70 x 8
85 x 8

run 10 mins

[blouisgod]

sunday

bench
135 x 10
225 x 8
245 x 8
255 x 6
265 x 4

incline dumbell
70 x 3 x 8

cable crossover
15 x 10
30 x3 x 8

laterall pull down cable
15 x 3 x 8

lat pull
205 x 3 x6

wide grip row
110 x 3 x 6

got a new GT bike, spent 1 hr on it

[blouisgod]

tues

dumbell military
45 x 10
60 x 8
65 x 8
70 x 5

barbell row
135 x 3 x 6

seated lateral raise
20 x 3 x 8

bent oiver fly
50 x3 x 8

barbell curl
115 x 6
120 x 6
125 x 6

close grip preacher
85 x 8
95 x 8
105 x 8

Off in orlando for about 5 days...

[blouisgod]

skull crushers
45 x 12
70 x 8
75 x 8
80 x 8
85 x 8

palms in extension
80 x 3 x 8

squats
185 x 3 x 8

seated calf
4 plates

run 20 mins

[blouisgod]

aight back from work conference

sunday

bench
135 x 12
225 x 10
265 x 6
275 x 6
285 x 4

bent over barbell row
135 x 10
140 x 8
145 x 8

palms in bench
185 x 3 x 8

bent over dumbell row
95 x 3 x 8

cable cross overs
25 x 10
35 x 8
40 x 8
42.5 x 7

lateral pull down
20 x 3 x 8

lat pull down, single arm machine
160 x 3 x 8

then driving range

[blouisgod]

monday ran

tues

behind head military
135 x 8
140 x 6
145 x 6

barbell upright row
135 x 3 x8

dumbell bent over fly
50 x 3 x 8

seated lateral raise
20 x 3 x 8

skull crushers
75 x 8
80 x 8
85 x 8

dips
12 x 3

preacher
105 x 8
115 x 8
125 x 8
135 x 6

[blouisgod]

wed thurs

ran, abs

[blouisgod]

friday, chest back and bis, but didnt log it

[blouisgod]

saturday didnt do anything worth logging

[blouisgod]

sunday

dumbell military no spot
65 x 3 x 8

bent over fly
55 x 3 x 8-6

seated lateral raise
25 x 3 x 8

barbell raise
135 x 3 x6

skull crusher
80 x 3 x 8

palms up tris
75 x 8
80 x 8
85 x 8

[blouisgod]

whoops, havent been logging lol

[blouisgod]

friday

bench
135 x 10
225 x 10
265 x 8
275 x 6
285 x 3

palms in bench
185 x 8
195 x 8
205 x 6
215 x 4

cable crossover
20 x 12
35 x 8
40x 8
42.5 x 6

decline hammer press
225 x 10
275 x 8
295 x 8
315 x 8

barbell curl
125 x 3 x 8

seated curls
45 x 3 x8