What a difference a night’s sleep makes. I had to rest yesterday. I woke up and kept up with Shawn T’s T25. I ate a ridiculous amount of food today, and I was prepared for the gym. Let’s go.

Incline Drop Set: 4 Sets, 6*6 reps: 60/50, 65/50, 65/50, 65/50. So I went dumb dumb again, and pulled the wrong weights off the rack. I thought that first set was easy. Feeling good though.

3*Drops: 4 Sets, 6*6*6: 50/50/50/50…AWW Yiss! It’s taken me three attempts, but I got all the way through this one. I posted a video to explain this lift..sort of.  3 Degree Drop

Mystery Cable Flys: 10 Reps, 7 Plates?: X/X/X/X. This is the first time I got this machine to succumb to my will. I still don’t know how much weight it is though. Doesn’t matter.

This is where I let my animal and time frame fuck me up today.

SUPER SETSSSSSSSS! but not really.

I was getting close to the time frame that I’m trying to keep now. I don’t want to be in the gym for more than 60-80 minutes. I’m getting tired. I tried to squeeze in the last two lifts together. Dumb idea.

Close Grip Bench+ Triceps Pull Down. :110/maxed out of my triceps with 30lbs. went back to the 110lb. bar…almost decapitated myself. Who knew that you needed you triceps to help push a bench press….I did. dumby. I attempted to get a final set of 110lb. Close grips in after I burnt out the triceps again, but I’m spent.

This is getting fun again. I ate a ton of food today. I think I’ll have to really figure out what I’m trying to accomplish (or at least stick to it).

Get Strong. Stay Strong.

Well, my sleep was shit. I was stuck in conference and classrooms all day. I did not get to eat lunch at a reasonable time. My super awesome Oura ring practically yelled at me this morning not to work out. I blew last weeks arm workout so I had to do something.

I don’t know what I did, but I murdered JUST my biceps and forearms in some sort of curl type ladder thingy.

Incline Curls: WEIGHT/REPS: 35/8, 35/8, 25/12, 25/12, 15/18, 15/18

Hammer Curls: WEIGHT/REPS: 15/18, 15/18, 25/12, 25/12, 35/3, 35/6.

I don’t know if this will help anything. I just really wanted to get some reps into my biceps because I can really tell that I’ve gotten them to grown a good amount over these past 10 weeks.

I’ve been requested to do a post on my supplements. I think I said I was going to do that at the start, but I underestimated how much time I was taking to workout, golf, live, etc. So that’s coming soon.

Get Strong. Stay Strong, peeps!

All right. Leg Day. Felt really good getting in the gym today. That is until I loaded that bar. Man my range of motion was not there today. I don’t know if it was mental or physical, but I put that weight on the bar for the last two sets, and I could not go all the way down for those. So much so that I got wobbly on the 3rd rep on the last set and my back twinged. I DO NOT FUCK AROUND WITH THAT. I’m not trying to hurt myself with this nonsense.

Back Squat: 4 Sets, 4 Reps: 195/225//255/255…3Reps. I don’t know what happened, but I was scared to get real deep with these. Bull Shit.

Front Squat: 4 Sets, 10 Reps: 135/15/135/135. I backed off the weight to make sure I could go ‘ass to grass’ here. I don’t want to lose the range of motion.

I was panting after this set. I did these really slow and methodical like… This will tire you out. Probably a good way to do these lifts every now and then.

I finished legs off with a steep incline walk. I did 11 minutes at a 30 degree incline. This got the heart rate up to 150+ for over 10 minutes. Try it out. And don’t put your hands on the bars unless you’re taking your HR. It’s cheating!

I’m done for the day. Shawn T is going to kick my ass soon. I do have a request to develop a work out plan. I hope I can get him to show you his progress. He’s prone to injury. I think I can keep him out of all that.

Get Strong. Stay Strong!

I was really happy and also pumped to get this work out in the book.

I’m going to just to have to really prepare for this month. These morning workouts will break my body if I am not careful. This hurts my golf goals, but I’m going to make this a premium right now.

Let’s get to today.

Dead Lift: 4 sets, 5 reps: 165/180/205/205. I know that when I’m done with this I’ll be able to deadlift WAY over 300lbs. I set this months 1RM at 275, but I’m going to monster it out.

Romanian DL: 4 Sets, 10 reps: 150/150/150/150. Staying strong on these!

Goble Squats: 4 sets, 12 reps: 45lb. kettlebell. I like these right now. I don’t need to bruise the arms with the bar, but I do suggest everyone work on Zercher Squats. I really works a lot of different fast twitch muscles.

I had some core twisting to do here, but I am doing so much core work with the T25 that I decided to wrap the week up with out it. I wanted to come home. I miss the landmines. I’m going to get them in next week!

Thanks for reading. Ask me a question. Leave a remark. Get Strong. Stay Strong.

I had aspirations to finish the lifts that I missed over the last couple workouts, but I realized that I would just be hurting the days work at hand. So I fucked up 3 workouts now. Who cares. Leave where they lie. I’m moving forward!

Chest Day MoFo’s

Incline Drop Sets: 4 Sets, 6×6 reps: 65/50, 65/50, 65/50, 65/50!!! KaBoom. This is going to take more mental strength than physical. Upped the first weight as planned. Made it through with a good struggle.

3*Drops: 4 Sets, 6*6*6 reps: 50/50/50/50(6,6,4). Damn. Almost had it. I’ll get them next week.

Mystery Machine Cable Fly: 4 Sets, 10 Reps (by plates): 7/7/6/6. I’ll get that 7 plates all the way through next time.

Close Grip Bench. I decided to max out until I hit 75 reps with just the bar. 41,21,13. This was fun just moving the bar up a bunch of times.

Guys, I’m here to say that working 2 a days for 3 months is a stupid idea. I’m going to do because I said I would. This weight lifting regimen is legit though. I’ll be putting out an interactive version of it for you guys at the end of this mess. It will add strength and a slab or two of muscle.

Get Strong and Stay Strong! Sleep ….. needed…

So this month of T25 Gamma is kicking my butt already. It’s a tough work out. I got behind yesterday, and now I’m in a hole. I worked a long shift at the golf course, and then I had the opportunity to play a private course that I couldn’t pass up. I was dead tired and under fed by the time I got to the gym. I checked the ring and I’d done nearly 3 times as much as my normal ‘steps’. I wasn’t going to get anything out of Leg Day.

My bright idea was to just combine both leg day and arm day in today’s workout. Again, I was under fed. I ran out of steam. I’m going to have to up the calories this month. I got 2 workouts from each day in. I’m just going to add in what I’ve missed on the next 2 days and plan better next week. SOOOO…today: I Super Set the first two work outs for the two days.

Back Squat: 4 Sets, 5 Reps: 180/195/225/225. Again, just adjusted the 1 rep max to 300lbs.

Pull Ups: 7/5/6/4. ugh.

Front Squat: 4 Sets, 10 Reps: 145/145/145/145. Jeez. I was grunting here.

Dumbbell Row: 85lbs.: 5 reps/6 reps/10 reps/9 reps.

This is where I was panting, a little dizzy, and I could not find the will power. Mark it zero, Smokey.

I’ll do better. Tired.

Leave me a comment. Please. Something!! Get Strong, folks, and I’ll help you get there.

Well, I forgot to do my 1 rep max recalculations during my recovery week. That was dumb, but no big deal. I’m just going to use the progress % from what I did last round and go from there.

Bench Press: 4 Sets, 5 Reps: 135/145/170/170. I got six on the last one. Figure my 1RM idea was pretty good then.

Dumbbell Shoulder Press: I’m doing something a little different here. It took me a while to crack that 4 sets of 50lbs. I’m going to drop the weight 50% but add 50% on the reps. I figured if I can up the volume a little bit it will help the stamina. I have know idea if this will work, but here we go: 4 Sets, 15 Reps:25/25/25/25

Face Pulls: 4 Sets, 10 Reps: 30/35/37.5/40. I realized while working on my mobility last week that my rear delts were not as ‘hard’ or developed as the other shoulder heads. I’m going to work on these here instead of the barbell shoulder press.

Cable Rotator Pull (Mystery Machine): 4 Sets, 10 Reps: 3 plates: X/X/X/X.

Super Sets!!!

Dips + Overhead Triceps: 3 Sets, Max/10 reps: 15/15lbs., 11/15lbs., 7/15lbs.

Lateral Raise/Front Raise/Rear Fly/Overhead Shoulder Press: 15/15/15!! I’ve been wanting to get to this weight the whole time. I straight KILLED it!

I’m looking forward to this last month. If you have any questions, please leave it in the comments.

Get Strong. Stay Strong!

Man, I felt good today. So good, I forgot my form. You have… You HAVE to have good form doing this nonsense!

Incline Drop Set! 65/45, 65/45, 65/45. 65/45! I took a little time between sets, but I got through them. Getting a little tired here.

3* Drops: 50/50/50/50…6…5…4… I had to take a call for some family matters here. I thought I could bang them out, but I lost some focus. Still…haven’t thrown up this much weight.

MYSTERY CABLE FLY!!!: 4 Sets, 10 Reps: X/X/X/X. I take this from a High to Low angle so that I can hit the lower pecs. I got angry here and grunted!!!

Close Grip Bench: 4 Sets, 10 Reps: 110lbs. I was HYPED here. I lost my lower back and kinda tweaked something. I didn’t like the feel. I Dropped the weight down to 95 and made sure to keep my form. Did 95lbs. for the next 3 sets.

Tricep Work Out: I call this a ‘ladder’ …not like this is a new term or anything. 12 Reps per weight: 12.5, 22.5, 32.5, 22.5, 12.5.! I do a few things that look like I can’t “push weight” but F those people looking at you. If you have done your reps, you SHOULD be tired at the end!

Guys! I’m full blown on this thing here. I know what I’m doing is hard, but I know it is GOING TO GET RESULTS! Just follow this thing and

GET STRONG. STAY STRONG!!!

I know yesterday I punked out of the workout. I was determined to get his one nailed. But mo’f’n pull ups!!! Damn. Mental Beat Down. But I prevailed!!!

Pull Up Progression…sort of: 6/4/4/3/3. Take a week off and this is what happens.

Dumbbell Rows: 4 Sets, 12 Reps: 80/80/80/80. Ego booster here, folks. Crushed that!

Seated Row: 4 Sets, 20 Reps: 47.5/47.5/47.5/47.5. I used hand grips so that I could get a good pull on the back delts.

Incline Curl: 4 Sets, 10 Reps: 30/30/30/30. I’m going to get 35’s next week.

Super Set!

Zottman/CrossBody/Pronated curls: 4 Sets, 8*8*8: 15/15/15/15. I dropped the weight so that I could do the full sets with no breaks. Got’eem!

This was a good bounce back. The Morning workout will have to wait until the afternoon as I have 5am starts the next couple days.

Get Strong. Stay Strong. Leave me a comment or ask a question. what evs.

I’ve got to confess. I bitched out. I got the heavy lifts in, but I couldn’t find it in me to do  the jumps. I was hot. Tired. The gym stinks. I did, however, get a really good range of motion throughout both of the lifts.

Back Squat: 4 Sets, 10 Reps: 110/135/165/165. Ass to Grass here.

Front Squat: 4

Sets, 10 Reps: 140/140/140/140: I got stronger throughout the sets. I’ve got a bit of a hangup with my left ankle, but I dropped slow and controlled and made sure I could keep getting lower.

Then I went quitter. I want everyone to know that you can’t kill them all. Mind over Body over You. It’s alright to stop, but never quit.

Thanks for reading. Get Strong. Stay Strong. Drop me a comment.