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food looks goodChicken rice n broccoli ! Day of rest! Well not really rest day when u work 12 hour shifts on your feet! Lol. But I always come home to a tasty dinner thx @RoidRage69yums.
Diet is on point......
03/30/24
Weight: 160.9lbs
Chest/Tris
HS Incline Press
160x9
160x8x2
Reverse Grip Machine Press LF
130x15
150x9
Bodyweight Dips
BWx15
BWx16
Cable X-Over Fly
20x20
23x15
Machine Fly LF
100x8
Tricep Incline DB Skullcrusher
25x15
30x12x2
Ab Machine
80x15
90x12
Shoulder didn’t hurt today during presses so Increased my incline.
stopped at 8 reps! Increased reverse grip as well. They only have 20lb increases after 110lbs on stack. So 150 it was. Dips were alright increased reps. Finished with DB triceps incline kinda of like a skull crusher type move. that’s a new one we haven’t done in while. Was a good day at the gym. Happy Lifting 
Weight: 160.9lbs
Chest/Tris
HS Incline Press
160x9
160x8x2
Reverse Grip Machine Press LF
130x15
150x9
Bodyweight Dips
BWx15
BWx16
Cable X-Over Fly
20x20
23x15
Machine Fly LF
100x8
Tricep Incline DB Skullcrusher
25x15
30x12x2
Ab Machine
80x15
90x12
Shoulder didn’t hurt today during presses so Increased my incline.
stopped at 8 reps! Increased reverse grip as well. They only have 20lb increases after 110lbs on stack. So 150 it was. Dips were alright increased reps. Finished with DB triceps incline kinda of like a skull crusher type move. that’s a new one we haven’t done in while. Was a good day at the gym. Happy Lifting 
@RoidRageWife shoulder maybe recovering slowly03/30/24
Weight: 160.9lbs
Chest/Tris
HS Incline Press
160x9
160x8x2
Reverse Grip Machine Press LF
130x15
150x9
Bodyweight Dips
BWx15
BWx16
Cable X-Over Fly
20x20
23x15
Machine Fly LF
100x8
Tricep Incline DB Skullcrusher
25x15
30x12x2
Ab Machine
80x15
90x12
Shoulder didn’t hurt today during presses so Increased my incline.
and dips going up slam more dips sister
03/31/24
Weight: 16
Back/Traps
Cable Rows Close Grip
Several warm ups here to get to working sets.
160x10x3
Cable Rows Wide Grip
145x10
145x15
160x10
Lat Pulldown Close Grip
145x10x2
Lat Pulldown Wide Grip
145x8
130x6 Dropset 100x6 70x10
Straight Arm Rope Pulldown
80x15
90x10
90x11
Rear Delt Machine
85x10x2
HS Standing Shrugs
180x15x2
Hypers
20
With 25 Lb
15x2
Treadmill 18min
Hey Happy Easter everyone!
Back today. Was a strong day of training. Did heavy Seated Cable Rows. Was fun all they way up to 160lb! Pull downs we packed our own bars in. Shoulder behaving. But Rear Delt machine didn’t get along well with shoulder it’s the same with flys on the Machine. That straight arm rotate forward or backwards slight bend. Hard to find a happy place. I managed to get the rear Delt movement to work for me. Happy with strength increases been few weeks since we did cable Rows. Hope everyone is enjoying the holiday weekend. God’s Blessings to y’all. Happy Lifting!
Weight: 16
Back/Traps
Cable Rows Close Grip
Several warm ups here to get to working sets.
160x10x3
Cable Rows Wide Grip
145x10
145x15
160x10
Lat Pulldown Close Grip
145x10x2
Lat Pulldown Wide Grip
145x8
130x6 Dropset 100x6 70x10
Straight Arm Rope Pulldown
80x15
90x10
90x11
Rear Delt Machine
85x10x2
HS Standing Shrugs
180x15x2
Hypers
20
With 25 Lb
15x2
Treadmill 18min
Hey Happy Easter everyone!
Back today. Was a strong day of training. Did heavy Seated Cable Rows. Was fun all they way up to 160lb! Pull downs we packed our own bars in. Shoulder behaving. But Rear Delt machine didn’t get along well with shoulder it’s the same with flys on the Machine. That straight arm rotate forward or backwards slight bend. Hard to find a happy place. I managed to get the rear Delt movement to work for me. Happy with strength increases been few weeks since we did cable Rows. Hope everyone is enjoying the holiday weekend. God’s Blessings to y’all. Happy Lifting!
Good sessions there. Hope you had a great Eaater03/31/24
Weight: 16
Back/Traps
Cable Rows Close Grip
Several warm ups here to get to working sets.
160x10x3
Cable Rows Wide Grip
145x10
145x15
160x10
Lat Pulldown Close Grip
145x10x2
Lat Pulldown Wide Grip
145x8
130x6 Dropset 100x6 70x10
Straight Arm Rope Pulldown
80x15
90x10
90x11
Rear Delt Machine
85x10x2
HS Standing Shrugs
180x15x2
Hypers
20
With 25 Lb
15x2
Treadmill 18min
Hey Happy Easter everyone!
Back today. Was a strong day of training. Did heavy Seated Cable Rows. Was fun all they way up to 160lb! Pull downs we packed our own bars in. Shoulder behaving. But Rear Delt machine didn’t get along well with shoulder it’s the same with flys on the Machine. That straight arm rotate forward or backwards slight bend. Hard to find a happy place. I managed to get the rear Delt movement to work for me. Happy with strength increases been few weeks since we did cable Rows. Hope everyone is enjoying the holiday weekend. God’s Blessings to y’all. Happy Lifting!
@RoidRageWife happy Easter sister another power training day in the books03/31/24
Weight: 16
Back/Traps
Cable Rows Close Grip
Several warm ups here to get to working sets.
160x10x3
Cable Rows Wide Grip
145x10
145x15
160x10
Lat Pulldown Close Grip
145x10x2
Lat Pulldown Wide Grip
145x8
130x6 Dropset 100x6 70x10
Straight Arm Rope Pulldown
80x15
90x10
90x11
Rear Delt Machine
85x10x2
HS Standing Shrugs
180x15x2
Hypers
20
With 25 Lb
15x2
Treadmill 18min
Hey Happy Easter everyone!
Back today. Was a strong day of training. Did heavy Seated Cable Rows. Was fun all they way up to 160lb! Pull downs we packed our own bars in. Shoulder behaving. But Rear Delt machine didn’t get along well with shoulder it’s the same with flys on the Machine. That straight arm rotate forward or backwards slight bend. Hard to find a happy place. I managed to get the rear Delt movement to work for me. Happy with strength increases been few weeks since we did cable Rows. Hope everyone is enjoying the holiday weekend. God’s Blessings to y’all. Happy Lifting!
would love to see that prime rib @RoidRage69 was talking about
Dude he’s on clear liquid prep for colonoscopy there will be no prime rib today.@RoidRageWife happy Easter sister another power training day in the books
would love to see that prime rib @RoidRage69 was talking about
. It was a power day at the gym for sure even without deadlifts.
not a lot of people work out their backs properly in the gym
sister you outworkin roidrage
@RoidRageWife shoulder maybe recovering slowly
Hopefully this is the case , would be nice to not have the anxiety of what’s it going to feel like as soon I go to push a rep or come back down from a rep. Slowly healing is fine by me. It’s sore tight aches and hurts sometimes with just certain movements with or without any weight. It pops sometimes that helps. So stretching it out often I think is key.That's awesome news with the shoulder, I hope it will contiune for you
@JasonPriest yes. The back is a very large muscle group. If you don’t hit all the groups then something inevitably will tweak. Like say never doing shrugs. Many muscles tie into each other somehow so if you neglect something it will often catch up to you with an injury or hold back progress somewhere. So do all your body parts. Change up exercises so you hit the muscles differently. I’m sure there are areas I miss, I can do better. Like I never have done hip thrusts, my powerlifting coach Never had any of us do them when I’ve trained with him. So I see every chick known to man do these they hog up the squat racks its irritating. But I guess they think they’re bad ass cuz they can go heavy weight (not all of them) so they like to do them. Idk. I never see guys do these! Why? Wish they had a machine here for that. Or more racks. I don’t like their racks cuz they are too wide so when you walk back the weight, you hit the edge of the fuckin rack poles and it’s really sorta dangerous as it jostles your balance. When you go to re rack you hit too. Frustrating. Nice racks just fucked up design in that respect. Sorry done with rant!
@RoidRageWife I agree a lot of training for back is missing the core, I just see so many guys missing deadlifts its horrible. Guys I train I tell them deadlifts or go home lol@JasonPriest yes. The back is a very large muscle group. If you don’t hit all the groups then something inevitably will tweak. Like say never doing shrugs. Many muscles tie into each other somehow so if you neglect something it will often catch up to you with an injury or hold back progress somewhere. So do all your body parts. Change up exercises so you hit the muscles differently. I’m sure there are areas I miss, I can do better. Like I never have done hip thrusts, my powerlifting coach Never had any of us do them when I’ve trained with him. So I see every chick known to man do these they hog up the squat racks its irritating. But I guess they think they’re bad ass cuz they can go heavy weight (not all of them) so they like to do them. Idk. I never see guys do these! Why? Wish they had a machine here for that. Or more racks. I don’t like their racks cuz they are too wide so when you walk back the weight, you hit the edge of the fuckin rack poles and it’s really sorta dangerous as it jostles your balance. When you go to re rack you hit too. Frustrating. Nice racks just fucked up design in that respect. Sorry done with rant!
We did meal prep today! Vegetable Beef Barley soup. This is my go to meal to bring to work with added proteins and carbs. That’s an 8 quart stock pot! When it cools, We use ziplock baggies put a big scoop in bag & freeze them.
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You guys kill me with all the delicious food!
