Marine Journey

[M-C]

Chest & Triceps

ISO incline press: 90x10, 180x8, 270x10, 290x6
Triceps Press: 210x10, 250x10
Pec Deck: 130x10, 190x8, 205x6
Cable Pushdowns: 100x10, 115x6
Single Rope: 30x8, 35x6, 20x10
Delt Dumbbell Lateral raises: 35x10, 45x10, 55x10
Machine Lateral raises: 100x10, 130x8
Cable cross over: 25x10, 35x8

[M-C]

2-25-2019: after today’s chest/tris workout. Slightly flexed because I turned at my torso.

[M-C]

Legs 2/28. Ran out of time because there was a bunch of high schoolers there today. So I skipped straight leg deadlifts.

Squat: 135x10, 225x10, 315x10
Hack Squat: 180x10, 270x10
Leg Extensions: 180x10, 240x10, 250x10
Leg Press: 565x10, 745x10, 925x10
Prone leg curls: 65x10, 110x10, 155x10.
Calf raises on leg Press:250x10, 350x12, 350x12, 350x12.... Single leg 150x10, 190x10

[M-C]

Yesterday’s Back & Biceps

ISO pulldown: 90x10, 180x10, 270x10, 320x6, 180x10, 90x12
Seated Rows: 270x8, 320x8, (wide) 180x10
Rear Delt: 45x10, 55x10, 60x10
Hammer Curl: 65x10, 70x10
Preacher Curls: 95x10, 115x8
ISO bicep curl: 90x8, 135x5 (failure) 110x8
Shrugs: 135x10, 225x10, 315x10, 365x6

[Big B]

Arms looking SWOLE brother! Well done!

[Big B]

Chest & Triceps

ISO incline press: 90x10, 180x8, 270x10, 290x6
Triceps Press: 210x10, 250x10
Pec Deck: 130x10, 190x8, 205x6
Cable Pushdowns: 100x10, 115x6
Single Rope: 30x8, 35x6, 20x10
Delt Dumbbell Lateral raises: 35x10, 45x10, 55x10
Machine Lateral raises: 100x10, 130x8
Cable cross over: 25x10, 35x8

It looks as if you SUPERSET chest with tris. I don't recommend this as Tris will fatigue as you keep hitting chest. You need those strength from Tris to hit them chest extra hard. I would do chest first then finish up with Tris. You're still getting tris worked while doing pressing movements (chest). Just my advice brother. You're looking good. Keep the results rolling!!!

[M-C]

It looks as if you SUPERSET chest with tris. I don't recommend this as Tris will fatigue as you keep hitting chest. You need those strength from Tris to hit them chest extra hard. I would do chest first then finish up with Tris. You're still getting tris worked while doing pressing movements (chest). Just my advice brother. You're looking good. Keep the results rolling!!!

Good points. I will tweak it a little to hit chest first. Maybe Pec Deck first than move on the the pressing?

[M-C]

Chest/tri/shoulder

ISO incline: 90x10, 180x8, 270x8, 290x8
Triceps Press: 210x10, 250x10
Pec Deck: 130x10, 190x8, 210x7 (failure) 100x6
Single Rope: 30x8, 35x10
Reverse grip pull down: 20x10, 30x6
Cable push down: 65x10, 80x10
Delt dumbbell Lateral raises: 35x10, 50x8

[M-C]

Legs

Squat: 135x10, 225x10, 315x12
Leg Press: 565x10, 745x12, 925x12, 1015x6
Leg Extensions: 180x10, 240x10, 260x8
Straight leg dead’s: 135x10x2
Prone leg curls: 110x10, 140x10, 160x7
Calf raises (leg Press): 250x10, 310x10, 350x10... Single leg: 150x10, 210x10

[M-C]

Back & Biceps. Tried a new thing with negative only on preacher Curl. Also only did light dumbbell shrugs because my traps are coming back faster than the rest of my shoulders.

ISO pulldown: 90x10, 180x10, 270x10, 320x7
Seated Rows: (wide) 180x10, 270x8
Cable t-bar Rows: 160x10, 180x10
Rear delt: 45x10, 55x10, 65x6
Hammer Curls: 70x10, 75x7
ISO bicep: 90x10, 135x8, 90x10
Preacher Curl: negative only 155, 200
Shrugs (dumbbell) 65x10, 70x10x2

[M-C]

Was forced to do legs yesterday rather than on Friday this week because of work schedule.

Legs

Squat: 135x10, 225x10, 315x8, 365x6
Leg Press: 565x10, 745x10, 1015x10
Leg Extensions: 180x10, 240x10, 250x10
Prone curls: 110x10, 140x10
Calf raises on leg Press: 250x10, 310x12, 350x12... Single leg 170x10, 210x10.... both 250x21

[M-C]

New pic. Down to 202lbs. Been walking around 8-12 miles a day with the Post Office job

[M-C]

Been going to the gym still but have dramatically dropped how many sessions because of how exhausted I am from work. Trying to get my body use to work before I go to the gym and overtrain.

[Dawgpound_Hank]

Fantastic transformation brother! You've also gotten strong AF. Keep up the great work.