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.

Back in the gym this week after a little vacation. It felt great to get in there. I was lacking a slight bit of motivation, but I guess when you have been hammering your body for this long and take a little time off, it is to be expected. I did take about 90 minutes to get through the workout which is NOT typical, but the Little League World series was on, and it did distract me. This is the last week in this rotation. 10 reps on the main lifts with less weight. It’s still tough.

Bench Press: 4 Sets, 10 Reps: 85/110/130/130. Good form, and I struggled the last 3 reps on the last set.

Dumbbell Shoulder Press: 4 Sets, 10 Reps: 50/50/50/50. YES! I’ve been stuck on this weight for a couple weeks, but I got through it. I did take a little extra time between sets as I was captivated by the Little League World Series.

Barbell Shoulder Press: 4 Sets, 10 Reps: 95/95/95/95. This was a good lift. I strained a little bit near the end of the last 2 sets.

Cable Rotator: 4 Sets, 10 Reps: 7.5lbs for all. I used a different machine today so I actually had a number on the plates.

SUPER SETS!!!

Dips/Over Head Triceps: 3 Sets, AMRAP/10 reps: 12/12.5lbs., 10/12.5, 9/12.5. Upon further review, I hit the same reps as last time, but I did get one more at the end. I felt really good with the range of motion though.

Lateral Raise/Front Raise/Rear Fly/Over head press: 3 Sets, 8*8*8*8: 12.5/12.5/12.5. I upped the weight here. I think I’ll try 15lbs. next week.

I didn’t get his posted last night. I’m about to head to the gym right now for Leg Day!!! Thanks for reading. Leave a comment.

Get Strong. Stay Strong.

So this will be the last post on joshdoes.com for the week. I’ll be taking a little vacation to see some family. I did a little research to find gyms around the places I’ll be headed, but I decided that seemed a obsessive. You have to enjoy your life. Goals and commitments matter, but family time should be a priority. I will take this week to do my Mobility Project again though. Seems like a perfect time for it. But for todays session:

Deadlift: 4 Sets, 3 Reps: 175/200/225/225. So I maxed out at 250 several weeks ago. I can already tell that I’m going to blow past that.

Romanian Deadlifts: 4 Sets, 10 Reps: 135/140/140/140. I’m a dumbdumb. I completely forgot to put the other plats on the bar before the first set. Oh, well. This was definitely reaching maximum on the reps. My back and legs were on fire after this.

With that fire setting in, I went to do some goblet squats. I check the clock. Times up. I had several items that needed to be completed before I went to sleep. I have a midnight shift tonight and a 9 hour drive in the morning. I hate that I had to cut this workout short, but I’ll tell you that T25 has me squatting and twisting my core enough that the last few lifts for this day were pretty much covered. Thanks for reading. Get Strong. Stay Strong.

No BS here.

Incline Dropset: 4 Sets, 6*6 Reps: 6/45, 60/45, 60/45, 60/45. I bumped the bottom weight up today. I have really been concentrating on the different parts of the body that I’m working to really stress that muscle.

3* Drops: 4 Sets, 6*6*6: 45/45/45/45. YES! This was the first time that I’ve been able to get this done with this weight. I’m going to throw 50lb. dumbbells up next time!

Mystery Cable Machine: 4 Sets, 10 Reps: (plates) 6/5/5/5. I moved the angle to be more above my shoulders to start so that I can target my lower portion of the chest. This machine is actually growing on me. I guess the weight doesn’t matter at all when you think about it. your just trying to get tired at the end of the lift.

Close Grip Bench: 4 Sets, 10 Reps: 105/105/105/105. KaBoom! I crushed these bad boys. I had about 100 grams of carbs today at breakfast, and it looks like it has paid off.

Super Set: Skull Crushers + Pull Downs: 3 Sets, 10/12 Reps: 40/40, 40/30, 40/30.

This felt great today. I’d like to be more candid today, but I have a vacation trip that I have to prepare for. Thanks for reading. Drop me a comment. Get Strong. Stay Strong.

I worked out from the apartment gym today. I had to make a few tweaks.

Pull Up Progression: 7/5/3/3/2. Not bad.

Dumbbell Row: Fail to 40 Reps w/ 45lbs.: 20/20, 17,17, 3/3. I was glad to see that I did not have that much of an imbalance between the 2 sides here. I probably should have done a heavier weight though.

Seated Row: 4 Sets, 20 Reps: 42.7/ 42.7/ 42.7/ 42.7. I really concentrated on squeezing the back here. It was just about right on the weight.

Super Set: Zottman/Cross Body/Pronate curls: 4 Sets, 8*8*8: 25/25/25/25. I was glad that I got through these. I didn’t think I was going to.

Incline Curl: Fail to 50 Reps w/ 20lbs.:17/14/12/7. I figured this would be fun. I upped the amount of reps and the weight from last time. I set a timer to 1 minute to rest between the sets.

Pretty good gym session. Drop me a comment. Get Strong. Stay Strong.