[TheRevolver]

Cardio: Stair Climbers

44 min on level 3, 2.7 miles, 130 floors

Was originally gonna hit shoulders and traps today but I was feeling wayy too tired. Gonna get up early tomm and hit the weights hard. Those delts & traps are gonna get pounded like 19 yr old whore fresh on a Brazzers set .

[Gallows]

I guess that puts a different meaning on getting 'swole' lol

[TheRevolver]

Seated Military DB Presses

30 lbs x 15 on both arms
20 lbs x 15
50 lbs x 14

60 lbs x 11
75 lbs x 4
75 lbs x 5
60 lbs x 9
60 lbs x 9
60 lbs x 8

Standing BB Shrugs

230 lbs x 6
+ straps
230 lbs x 10
230 lbs x 10
230 lbs x 10
230 lbs x 10
230 lbs x 8
230 lbs x 8

Seated Lateral DB Raises

20 lbs x 10 on both arms
20 lbs x 10
20 lbs x 8

Seated Reverse DB Flies

20 lbs x 10 on both arms
20 lbs x 8
20 lbs x 8
20 lbs x 8

Assisted Chin-Ups

60 lbs x 8
60 lbs x 8
60 lbs x 8

Cardio: Rail Ski Machine

25 min, 2.4 miles

Was getting an awesome pump today on shoulders and have def been seeing results from all the cardio and dieting. Will probably post an update pic in the next 2 weeks or so.

---------- Post added at 06:22 PM ---------- Previous post was at 06:13 PM ----------

Originally Posted by Gallows

I guess that puts a different meaning on getting 'swole' lol

Get me Jayden James for a session and I'll never have to work out again.

[TheRevolver]

**De-load week**

Lever Seated Leg Extensions

120 lbs x 14
120 lbs x 14
120 lbs x 15
120 lbs x 15
120 lbs x 14
120 lbs x 14

Lever Seated Leg Press

200 lbs x 30
300 lbs x 20
400 lbs x 20
480 lbs x 15

Lever Seated Leg Curls

110 lbs x 14
110 lbs x 12
110 lbs x 12
110 lbs x 10

Lever Seated Calf Extensions

150 lbs x 30
170 lbs x 20
170 lbs x 20
170 lbs x 30

Got sick on Sunday probably from a combination of being near a friend who had just been really sick while playing vball under a scorching hot sun for an hour and a half to the point where I had to bail out early because it was way too much for me to handle. Either way, I got sick and the fever took over. Was in bed as soon as I got home last night but thankfully felt a lot better today even tho I can still feel a slight fever.

Decided to really take it easy in the gym this week, trying to stay clear of heavy free weight exercises that exert enormous stress on my joints and CNS. Mainly squats and deadlifts. Went fairly light today even tho I probably should have avoided those leg presses. Depending on how I feel tomorrow, I will either hit some bench on a smith/lever machine or void it all together and do cardio.

[TheRevolver]

** De-load Week **

Flat BB Bench Press

Bar x 10
140 lbs x 18
140 lbs x 18
190 lbs x 12
190 lbs x 10
190 lbs x 9
190 lbs x 12

Incline Smith Bench Press

140 lbs x 10
140 lbs x 10
140 lbs x 10
140 lbs x 10
140 lbs x 8

Lever Seated Decline Flies

80 lbs x 14
80 lbs x 14
80 lbs x 14

Lever Seated Chest Presses

50 lbs x 20
90 lbs x 10
90 lbs x 10
70 lbs x 10

Standing Tricep Pulldowns

30 lbs x 10
30 lbs x 10
30 lbs x 10
20 lbs x 10

Light Cardio: Stair Climbers

10 min on level 1

Took a day off yesterday since I was still sick. Been getting better but my tonsils are still a bit swollen so I have a physician's appointment scheduled for tomorrow afternoon incase I have tonsilitis or something worse . Anyway, another deload day for upper body. Pumped out just enough weight to get muscle stimulation, good shit.

[TheRevolver]

** De-Load Week **

Standing Bent-Over BB Rows

140 lbs x 14
140 lbs x 12
140 lbs x 12
140 lbs x 10

Wide-Grip Assisted Pull-Ups

100 lbs x 10
100 lbs x 12
100 lbs x 14
100 lbs x 12
100 lbs x 12

Lever Seated Rows

90 lbs x 14
90 lbs x 14
90 lbs x 14
110 lbs x 12

Lever Seated Lat Pull-Downs

110 lbs x 10
110 lbs x 10
110 lbs x 10
110 lbs x 15

Good shit, I'm slowly but surely recovering from infected tonsils. Resting tonight since I'm going to Schlitterbahn tomorrow! It's rated the best waterpark in America, and one of the if not the best in the world. Should be a blasttttttt, can't wait .

[TheRevolver]

** De-Load Week **

Seated Military Smith Presses

Bar x 20
100 lbs x 15
100 lbs x 15
100 lbs x 15
100 lbs x 15

Lever Seated Shoulder Presses

50 lbs x 14
50 lbs x 15
50 lbs x 16

Seated DB Shrugs

60 lbs x 18 on both arms
60 lbs x 18
60 lbs x 18
60 lbs x 18

Seated Reverse DB Flies

20 lbs x 12 on both arms
20 lbs x 12
20 lbs x 12

Assisted Chin-Ups

100 lbs x 12
100 lbs x 12
100 lbs x 12

Decent session today, the goal was still to go light and get deep stretches going in my muscles. I slept like a bear after getting back from the waterpark where we spent almost all day. Slept damn near 12 hours and I'm still tired! I can tell that I'm still not 100% and still have a bad cough going right now so I'll more than likely take tomorrow off and then return to hit it hard on Tuesday.

[TheRevolver]

Hit up the elliptical for 30 min at resistance level 15. Went for about 2.3 miles and burnt around 300 kcal. Got a massive sweat going, good way to start off the week.

[TheRevolver]

Flat BB Bench Press

140 lbs x 18
140 lbs x 15
230 lbs x 6
230 lbs x 5
230 lbs x 4
210 lbs x 7
190 lbs x 8
190 lbs x 8

Incline Smith Bench Press

140 lbs x 8
140 lbs x 12
160 lbs x 7
160 lbs x 7
160 lbs x 7
140 lbs x 7

Dips

BW x 8
BW x 8

Incline Seated DB Flies

35 lbs x 7
35 lbs x 7
35 lbs x 7
30 lbs x 6

Lever Seated Chest Press

70 lbs x 10
90 lbs x 10
90 lbs x 10
90 lbs x 10
70 lbs x 10
70 lbs x 10

[TheRevolver]

High Bar ATG Squats

Bar x 12
140 lbs x 12
140 lbs x 12
+ Belt
230 lbs x 12
250 lbs x 8
250 lbs x 8

My right knee was just unbearable at this point so I had to stop, at least with that amount of weight.

Front Smith ATG Squats

100 lbs x 10
100 lbs x 10
100 lbs x 10

Lever Seated Leg Extensions

120 lbs x 10
120 lbs x 10
120 lbs x 10
120 lbs x 10
120 lbs x 10
120 lbs x 12

Lever Lying Leg Curls

80 lbs x 12
100 lbs x 7
100 lbs x 7
100 lbs x 7
100 lbs x 7
80 lbs x 10

Lever Seated Horizontal Leg Press

300 lbs x 15
300 lbs x 15
300 lbs x 20

I'm going out and getting knee wraps this weekend, this is getting ridiculous. It can't be my form because I've had it checked by multiple times by other people. It might just been that I squat too low added on top of the fact that I've always had small joints and bones to begin with. Either way, I'm going to need wraps or else I'm going to ruin my knees permanently. On a brighter note, feels good to be back in the squat cage tho .