4/8/15 Workout - Leg Day

Walking (treadmill)

00:08:00

Leg Press

90 lb x 20 reps

90 lb x 20 reps

270 lb x 8 reps

360 lb x 6 reps

410 lb x 5 reps

460 lb x 4 reps

480 lb x 3 reps

490 lb x 2 reps

500 lb x 4 reps

360 lb x 7 reps

270 lb x 10 reps

270 lb x 10 reps

180 lb x 20 reps

180 lb x 10 reps

90 lb x 20 reps

Leg Extensions

50 lb x 15 reps

50 lb x 15 reps

50 lb x 15 reps

Seated Leg Curl

30 lb x 15 reps

30 lb x 15 reps

30 lb x 15 reps

Goblet Squat (dumbbell)

30 lb x 10 reps

35 lb x 10 reps

40 lb x 6 reps

Machine Seated Row

50 lb x 20 reps

40 lb x 20 reps

30 lb x 10 reps

20 lb x 20 reps

10 lb x 30 reps

Wide-Grip Lat Pulldown

30 lb x 25 reps

30 lb x 25 reps

30 lb x 25 reps

30 lb x 25 reps

Machine Bench Press

50 lb x 20 reps

40 lb x 20 reps

30 lb x 10 reps

20 lb x 20 reps

10 lb x 30 reps

Walking (treadmill)

00:08:00

4/7/15 Workout - Back Day

Seated Cable Row

90 lb x 20 reps

150 lb x 10 reps

195 lb x 5 reps

210 lb x 4 reps

225 lb x 3 reps

230 lb x 2 reps

240 lb x 2 reps

255 lb x 1 reps

Barbell Deadlift

135 lb x 10 reps

185 lb x 8 reps

205 lb x 5 reps

225 lb x 4 reps

275 lb x 3 reps

295 lb x 1 reps

300 lb x 1 reps

Lat Pulldown

60 lb x 10 reps

50 lb x 10 reps

40 lb x 15 reps

30 lb x 20 reps

Face Pull

30 lb x 20 reps

30 lb x 20 reps

50 lb x 10 reps

75 lb x 5 reps

75 lb x 4 reps

75 lb x 3 reps

75 lb x 2 reps

90 lb x 1 reps

Wide-Grip Lat Pulldown

90 lb x 20 reps

90 lb x 20 reps

150 lb x 6 reps

190 lb x 4 reps

Machine Preacher Curls

80 lb x 7 reps

80 lb x 7 reps

60 lb x 12 reps

50 lb x 9 reps

40 lb x 8 reps

4/6/15 Workout - Chest Day in 30 minutes

Barbell Bench Press

95 lb x 20 reps

135 lb x 15 reps

185 lb x 5 reps

225 lb x 4 reps

225 lb x 3 reps

230 lb x 2 reps

235 lb x 2 reps

Machine Incline Bench Press

60 lb x 20 reps

60 lb x 20 reps

60 lb x 15 reps

Machine Chest Fly (Pec Deck)

80 lb x 15 reps

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4/4/15 Workout

Walking (treadmill)

00:06:00

Leg Press

100 lb x 50 reps

100 lb x 50 reps

270 lb x 5 reps

290 lb x 4 reps

310 lb x 3 reps

330 lb x 2 reps

350 lb x 1 reps

Barbell Deadlift

135 lb x 5 reps

185 lb x 4 reps

225 lb x 3 reps

275 lb x 2 reps

325 lb x 1 reps

Barbell Shrug

135 lb x 20 reps

135 lb x 20 reps

135 lb x 20 reps

135 lb x 20 reps

135 lb x 20 reps

My Personal Mission Statement - #helpYOUgetGAINS

·      TO SERVE THE MOST HIGH GOD

·      TO BE THE BEST HUSBAND, FATHER, AND FRIEND

·      TO BE VALUABLE TO MY EMPLOYER

·      LIVE EACH DAY TO ITS FULLEST - ENJOY LIFE

·      BE HONEST, HAVE INTEGRITY, COURAGE, STRENGTH, AND PATIENCE

·      BE A POSITIVE INFLUENCE ON OTHERS - PASS ALONG SOMETHING USEFUL

·      TO NOT BE WASTEFUL

·      TO NOT USE MY FELLOW MAN

·      TO IMPROVE MY MENTAL, PHYSICAL, EMOTIONAL AND SPIRITUAL WELL-BEING

·      TO ACHIEVE FINANCIAL INDEPENDENCE

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— #HelpYouGetGAINS (@helpYOUgetGAINS) September 26, 2017