Date: 06-19-2019
Pre-Work
Intra
Workout
Note: All weight is in pounds (lbs).
slight incline db press: 60, 70, 70, 75x7 (sets of 8)
incline machine press: 50, 55,55,55x7 (sets of 8)
pronated machine fly: 100x11, 105x10, 110x10,10
medicine ball abs 8 sets
seated leg press calf: 190x10.hold.10.hold.10.hold (5 rounds)
Comments
Mind muscle connection felt great today.
Wouldn’t know, I’ve never tried it.
Date: 06-20-2019
Pre-Work
Intra
Workout
Note: All weight is in pounds (lbs).
Comments
Hams were in pain from just seated leg curls after first working set. The deadlifts felt great and I left it all at the gym.
Sushi after
Date: 06-21-2019
Pre-Work
Intra
Workout
Note: All weight is in pounds (lbs).
pronated med grip cable rows: 140x8,8,8,8
smith rows/ assisted chinups: 45 each side x5, 50 e x5,5, 5, 5/-40x7,5, (machine high row on last 3 sets to failure)
db pullover: 4x65x10
low cable rows: 100x8,8, 120x8,8
Comments
Date: 06-22-2019
Pre-Work
Intra
Workout
Note: All weight is in pounds (lbs).
slight decline db press: 65x8, 70x8, 75x6
incline bench: 135x6 (4 rounds)
incline angle cable flys: 17.5x8>7.5x8(5sec eccentric) (3 rounds)
machine press: 100x10,10, 6.2.2, 90x10
ladder pushups: 3 levels 3 rounds
seated leg press calf: 10x10 with 170lbs
Comments
Dipped into the wifes supply for my post workout meal. So good
Your package should be there soon with some extra goodies to try 
Date: 06-23-2019
Pre-Work
Intra
Workout
Note: All weight is in pounds (lbs).
Comments
How you like that flavor? A lot of people tend to enjoy it.
Very refreshing. As a slushy or mixer it is great.
Date: 06-24-2019
Pre-Work
Intra
Workout
Note: All weight is in pounds (lbs).
Comments
Fuel white frost was more than enough caffeine for my afternoon workouts and the flavor is really good and accurate when I saw reviews saying it tasted like white monster. Proven EAA was also very good and I appreciate the natural fruit flavor that pops out. I topped it all off with Chef Bob’s bomb ass cookies. F**K they were good and soft texture. I ate all flavors in one sitting. thanks again
Fuel and Cookies
Win Win :). Good thing they are BOGO
Great to hear they are a hit. I am going to use that recipe when Ghost drops their chocolate chip cookie whey and send them to HQ
Date: 06-25-2019
Pre-Work
Intra
Workout
Note: All weight is in pounds (lbs).
rear delt fly: 100x13, 13, 13,13
wide bb press/ db laterals: 85x10/ 20 each handx10 (4 rounds)
shoulder press machine: 55x8, 9,9,9
chest supported db rears: 7.5x30,30,30
leg raises/ medicine ball crunch: x15/x15 (4 rounds)
Comments
tried the guava flavor of proven eaa and that was very delicious. The shoulder pumps were ridiculous today.
Date: 06-26-2019
Pre-Work
Intra
Workout
Note: All weight is in pounds (lbs).
db curl: 25x6 (each hand, 3 rounds)
ez bar preacher: 45x12 (3 rounds)
ez bar preacger: 45x20 (3 rounds)
bb curl clusters: 60, 50, 50
rope pushdown: 30x15>10 (4 rounds)
bench dips: 4xfailure
ez bar cg bench: 50x8,8,8,8
Comments
Date: 06-27 thru 06/30/2019
Pre-Work
Intra
Workout
Note: All weight is in pounds (lbs).
db romanian dl/seated leg curl: 70x12/115x8 (4 rounds)
adduction machine: 230x14, 240x12,12,13
single leg press: 1 plate each side x 10 ( 4 rounds)
smith standing calf: 1 playe each side x 10 ( 6 rounds)
——
slight incline db press: 65x8, 70x8,7,7
incline smith press: 45 each side x 6,6,6
machine fly: 105x10, 115x8, 125x5
stretch pushups: 3x12,10,8
reverse fly: 85x20,20,20
over and back: 90x9,7,80x10
side laterals: 12.5x12,12,12
cg ez bar press: 50x8,8,8,8
seated cable extension: 30x12,12,12
———
single handle lat pulldown: 35x8, 42.5x8,8,8
db row: 55x8, 60x8, 65x8,8
smith racks: 105 each side x3, 3,3,3, 110x4
db pullover: 60x10,10,10
chins of death (assisted): -65 (2 wide, 2 med, 2 narrow)
spider curls: 40x10-12
hammer curls: 15x12,12,12
——-
lying leg curl: 80x12, 90x10,10,10 > 50x5 > 90x20 partials
front squat: 115x10, 135x10, 155x8
leg press: 2 plates each side: 3x25
Bulgarian split squats: 50x10,10,10 (5 pulses out bottom at end of each set)
stiff leg deadlift: 225x10, 7, 205x8, 10
Comments
This latest leg day was insane and left me wrecked
Date: 07-01-2019
Pre-Work
Intra
Workout
Note: All weight is in pounds (lbs).
hammer strength press: 55 each side x8, 60x8, 55x8,8
bench press: 135x8,8,8,8
machine fly: 85x8, 70x10,10, 10
rear delt machine fly: 75x20,20,20,20
side db lateral: 10 x15,15,15,15
front db raise: 10x12,12,12,12
calf: huge cluster set
leg raise/ crunch: 4 rounds failure
Comments
Good session.
Date: 07-02-2019
Pre-Work
Intra
Workout
Note: All weight is in pounds (lbs).
neutral grip cable pulldown: 120x8, 8, 120+small platex8, 8
chest supported row machine: 2 plates per side x10,10,10,10
seated cable row: dual handle 110x10, 10,10,10
high row machine: 70 each side x10,10,10,10
db seated shrug: 65x15,15,15,15
calf cluster
Comments
Good session. 2 more days to this madness
Date: 07-03-2019
Pre-Work
Intra
Workout
Note: All weight is in pounds (lbs).
glute kickback: 130x12, 120x15,15,15
smith lunge: 25 each sidex8,8,8,8
adduction machine: 190x10,10,10,10
smith hack: 25 each side x10,10,10
Comments
Date: 07-04-2019
Pre-Work
Intra
Workout
Note: All weight is in pounds (lbs).
ez bar curl: 50x10 (5 rounds 10sec rest)
hammer curl: 20x10 (same as above)
machine curl: 35x10,10,10
rope pushdown/ bench dip/ cable extension single arm: 3 rounds (15,10,8)
kettle bell lying extension/ seated db oh press: 18/ 50 (2 rounds 10/8 reps)
hammer ab crunch: 40x20, 35x20,20, 30x20
Comments
I survived
