R1-W3-D3

10-12 rep range/90 second rest between sets
Note: Sandy Gold's Gym-machines and weights may be different than what I typically used
Standing Leg Curl
20 x 12 per leg
20 x 12 per leg
27 x 12 per leg
30 x 12 per leg
30 x 12 per leg wanted to do DL, but this gym sucks. Almost no freeweights at all to speak of.

Ring pushup
BW x 12
BW x 12
BW x 10 (push-up/flies combo)
BW x 10 (push-up/flies combo)
BW x 10 (6+4)(push-up/ flies combo)

Chin-ups
BW x 10
BW x 10
BW x 10 (6+4)
BW x 10 (6+4)
BW x 10 (6+1+1+1+1)

Military Press
95 x 12
95 x 12

Calf
35 lb x 12 per
35 lb plate x 12 per

Bicep
45 plate x 12

Weighted Dips
45 x 10

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REST DAY

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R1-W3-D2

13-15 rep range/90 second rest between sets
Squats
185 x 15
185 x 15
185 x 15 getting yowee
185 x 15 rough at 10
205 x 15 yowza at 7. Tough set, but form was strict and legs are burning

Cable machine delt complexes
Rear Delt 10 x 15 per arm
Front Delt Raises 10 x 15 per arm
Rear Delt 10 x 15 per arm
Front Delt Raises 10 x 15 per arm
Cable Shrugs 100 x 15

Dips
BW x 15 very easy-no weight though due to shoulder-in mirror left shoulder is lower than right-not sure if its a flexibility issue or my body is protecting it-either way, do all exercises today with BW only.
BW x 15
BW x 15 very easy, but feel a good stretch in shoulders
BW x 15
BW x 15

KTE
BW x 15
BW x 15
BW x 15
Planks @ 60 seconds
Planks @ 60 seconds

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R1-W3-D1

13-15 rep range/90 second rest between sets

Ring Pushups
BW x 15 easy set
BW x 15
BW x 15 getting a bit tougher
BW x 15 (10+5) 5-10 second shake out
BW x 15 (10+5)

Inverted Ring Pull-ups
BW x 15 legs elevated
BW x 13 legs elevated
BW x 12 legs elevated
BW x 13 (9+4) legs elevated
BW x 12 (8+4) legs elevated

Bicep
45 x 15 strict EZ curls
35 x 15 reverse grip EZ curls
45 x 15 strict EZ curls fiiiiiyyyyaa!
35 x 15 reverse EZ curls
45 x 15 strict EZ curls

Seated Leg Press Machine Calf Raises
270 x 15
270 x 15 wowza. Full stretch and press to bone support
270 x 15 great set
270 x 15 toes pointed outward
270 x 15 toes pointed outward-crazy sets. Molten lava in the veins.
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REST DAY

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REST DAY

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R1-W2-D4

Deadlift
245 x 8 (to ground each rep)
245 x 8 (6+2 grip slips on bounce.
245 x 8 (5+3)heart going. That 90 second rest feels like nothing.
245 x 8 (4+3+1)

Seated Close Grip Cable Row
130 x 8
130 x 8 slow pull and full stretch at bottom of eccentric position
130 x 8 nice fatigue towards end-keep form very strict
130 x 8 nice and tired. Loosened form a touch on last 2 reps.

Chest Fly Machine (peg in fourth hole from top)
100 x 10 pretty easy
120 x 9 not bad. Not as challenging as free weights, but easier on my elbows and shoulder for today
120 x 8
120 x 9 keep arms slightly arched through movement. Puts greater strain on inner pecs throughout exercise

Seated Leg Press Machine Calf Raises
250 x 10 slight burn-go heavier
300 x 10 better bone support than on calf raise machine- still a bit light, but not bad

Rear Delt Machine

70 x 10

Tricep Cable Scott Press
130 x 8 elbows really sore. Lighter weight

Concentration Curls
25 per arm. Very light, but all I need this week. Good week all in all.

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